Treat Meal and 3-Ingredient Banana-Almond Pancakes

by Sara on July 11, 2012

Hey hey Happy Wednesday!

I hope you’re all having a fantastic week! It’s been five days since my last post,  so it’s time to play catch up!

Buuut, recapping everything in detail would take an entire post, so let’s discuss the highlights.

I spent the weekend running around DC with a 20-year-old Spaniard (in a very non-cougarish way, mind you!)….

I taste-tested organic lemonade with my housemates at 12am Sunday night (review to come soon)…

And I ate pancakes. Lots of pancakes.

Over the past few days, I’ve made three ingredient Banana-Almond Pancakes four times.

I would have posted about these babies days ago, but I think we can all agree that eating pancakes is more fun than writing about them. Am I right?

Click here for the recipe! I modified Chelsa’s version by reducing the almond flour and increasing the egg whites. I also made a version  suitable for post-workout refueling, which you’ll read about in a hot minute.

Anyways, it’s the middle of the week, which means it’s time for some What I Ate Wednesday fun! Make sure to check out Jenn’s blog to see how other bloggers are food partying this week.

BREAKFAST

Egg white puffs, pumpkin protein bars and sauteed spinach.

After digesting my breakfast, I was powered up and ready to hit the gym! I started a new 6-week 5-day lifting split (designed by Tara) this week, so I was excited to try out the new routine! My workout was a variation of sets and reps of the following exercises:

Chest and Triceps Workout

Push ups on toes

Flat Barbell Bench Press

Incline Dumbbell Chest Press

Incline Dumbbell Flyes

Chest Press Machine

Assisted Parallel Dips

Bar Push Downs

Cable Overhead Extensions

I wrapped up my workout with 20 minutes of light cardio on the elliptical. What a doozy!

*POST-WORKOUT*

I was more than ready to devour this baby when I arrived home!

The Protein Banana Cake is just a variation of the aforementioned Banana-Almond Pancakes! I substituted whey protein powder for the almond flour. You can make it ahead and pack it in your gym bag, or eat it hot off the griddle once you get home. :)

*Post-Workout Protein Banana Pancake*

1 banana, mashed

1/2 scoop protein powder

2-3 egg whites

*Combine everything and cook in a griddle!

*LUNCH*

About an hour after inhaling my post-workout pancake, I was ready for another meal.

Spinach-Cheese and Turkey-Stuffed Portobellos: tomato sauce, spinach and turkey breast topped with  Cabot 1% milk cheddar. Confetti Quinoa: 1/2 cup cooked quinoa, corn, cilantro, chopped red pepper and garbanzo beans.

*MEAL 4*

I cheated and used Alexia sweet potato fries instead of making my own. They’re relatively clean, and taste SO much better than my own homemade version. (I can never get mine crispy enough! Does anyone else have this problem? Tricks and tips would be much appreciated). I did however roast the Brussels sprouts.

Easy Roasted Brussels Sprouts: Microwave sprouts for 1 minute; chop in half, toss in 1 T. olive oil, salt and pepper; bake at 400 degrees for 15-20 minutes until very tender.

DINNER

I spent the entire day looking forward to this meal! At 7:30, I met Alec for dinner at Graffiato–a restaurant I’ve been dying to try since Top Chef winner, Mike Isabella opened its doors last summer.

[source]

The menu is crafted around the concept of Italian-inspired tapas.

So many menu items appealed to me; it was hard to choose! The drink menu was even more impressive though; in addition to an extensive cocktail and wine list, Graffiato also serves prosecco on tap! I was tempted to go that route, but couldn’t say no to my favorite canned champagne. 😉

I’ve been known to sneak this into movies. 😉 But don’t be fooled; this isn’t cheapo wine. It’s actually some of the best I’ve ever had!

Alec agrees. 😉

After hmmming and haaaing over the menu we finally decided on four tapas to share:

Broccolini: spicy pepper relish, walnut, feta.

Greens: pickles, radish, mint, ricotta, salata

Atlantic Salmon: artichokes, white beans, capers

It was cooked perfectly–crispy on the outside, and slightly rare in the center. Just how I like it. :)

Roasted Chicken Breast: rapini, dates, pinenuts

Alec also ordered a pasta dish, which he said was excellent.

Sweet Corn Agnolotti: chanterelles, pinenuts

We took a glance at the dessert menu for three seconds and then realized that we were beyond full. Everything was delicious, albeit more rich than I’m used to. I thoroughly enjoyed my treat meal–the food was super fresh and well-prepared–but the chef was a little heavy handed with the salt and oil, which left me feeling bloated afterwards.

Thank goodness I wore a dress–tummy bloat hidden! 😉

We decided that taking a walk might help with the…err, digestive process, so we wandered around Chinatown for a bit, and popped into Bed Bath & Beyond.

I found Mint M&M’s, and because I’d never tried this flavor, a purchase was necessary. 😉

Alec found a bunch of fun kitchen gadgets, including a “food scooper.”

Yes, we’re 13-years-old. 😉

NIGHTTIME SNACK

As I’m typing this post, I’m sipping ginger tea–my favorite. I always have a before-bed snack, but I’m not sure it will happen tonight–I’m still so full!

Who am I kidding though? I never say no to this.

whipped cottage cheese, peanut butter, granola

Enjoy the rest of your week, loves! We’re over the hump!

HUGS x’s a zillion. <3

*********

Do you designate a “cheat” or “treat” meal each week? What’s your favorite way to treat yourself?

Do you find restaurant food to be overly salty or rich?

If you regularly have a before-bed snack, do you *always* eat it, regardless of how full you are?

Canned champagne: yay or nay?

  • http://freckledlifter.wordpress.com/ Alexandra

    Okay holy yum everything in this looks SO good! Are you sure we aren’t the same person tastebud-wise?? 😀 The breakfast, post workout pancake, meal 4, and your nighttime snack all have me drooling like niagara falls!
    It looks like y’all had so much fun at the restaurant and store too, your smiles are infectious!
    Hope you have a great Wednesday, love!

    • http://www.nourish-and-flourish.net Sara Stewart

      Hehe, yep, pretty sure we’re foodie twins! 😉 I’ve been meaning to email you about Paleo…how’s it going?! I’d love to hear your thoughts!

      Happy Wednesday, my dearest! xoxo <3

  • http://twitter.com/CleanFoodCF Danielle

    Wow what an amazing day of eats! I think I wanted to try something from every meal! Those pancakes look delicious and so easy to make! Those stuffed Portobellos and quinoa mix looks amazing too! Thanks for all the meal ideas :) I always have a nighttime snack! Unless I am totally stuffed I have to have it! I am usually hungry around 8 again so I can’t imagine skipping it :)

    • http://www.nourish-and-flourish.net Sara Stewart

      Thanks, Danielle! Let me know if you try the pancakes–they’re so good, and couldn’t be easier! I’m with you on the nighttime snack…I have a hard time imagining skipping it! That’ why I was so puzzled last night, because for the first time in years, I wasn’t sure I wanted it! But I ate it anyways, and it still tasted good. :)

  • http://twitter.com/Battleofbites Gillian Young

    You sneak canned champagne into movies? We NEED to hang out.

    • http://www.nourish-and-flourish.net Sara Stewart

      Yes please! Canned champagne and a movie this weekend? 😉

  • http://savortherainbow.com/ Min @ savortherainbow

    You’re beautiful! And omy goodness! Everything looks so delicious!! My diet’s been so horrible lately :(. Did you ever watch the original Iron Chef? There’s this one judge who always says “it’s too oily.” If I was judging, my line would be “it’s too salty!” I’m sorry.. I just don’t want my face to become all puffy and moon-shaped, and I def want my rings to come off from my fingers, thank you very much.
    Oh, and I LOVE anything with mint, so shame on me for not having tried those m%ms yet!

    • http://www.nourish-and-flourish.net Sara Stewart

      Yes, I love Iron Chef! I completely agree with you about salt! I think chefs over salt and oil their food to make it taste better, but my taste buds are not a fan. For me, a restaurant meal is truly amazing when the natural flavors of the food shine without tons of sodium. :)

      Definitely try the M&Ms! They’re really good! xoxo

  • http://www.clairetherd.com/ claire @ live and love to eat

    I didn’t know canned champagne was an option! But Dark Chocolate Mint M&Ms, yes please!

    • http://www.nourish-and-flourish.net Sara Stewart

      The Sofia canned champagne is SO SO good! Definitely look for it next time you’re in a liquor store. And the M&Ms are super yummy.

  • http://twitter.com/AfterDin Caroline

    Can you come make me alll of that? Your eats look so good! I used to always eat goldfish every night, but lately I’ve had a sweet tooth and have been craving a cookie or brownie. I really don’t treat myself, I just eat treats when I want to and try to eat healthy the rest of the time. Also, I finally bought cottage cheese! Haven’t used it yet…

    • http://www.nourish-and-flourish.net Sara Stewart

      I love goldfish! And let me know when/if you try whipped cottage cheese! xoxo

  • http://www.myfoodnfitnessdiaries.com/ Ashley

    those banana almond pancakes sound amazing! now i can’t wait to make them! i don’t usually do treat meals… they just don’t work for me. i try to go with the 80/20 rule each day which works much better for me. you look beautiful my dear!

    • http://www.nourish-and-flourish.net Sara Stewart

      Thanks, Ash! Let me know if you try the pancakes–I think you’ll love them. :) I used to not designate treat meals, but I found I was treating myself too often! Haha, I’m going to see if this approach works better. 😉 Happy Wednesday! xoxo

  • Gothextramileblog

    Everything looks sooo good! I usually have a bed time snack, but if I’m superrr full, I skip out! If I’m hungry, then I definitely eat it:)

    • http://www.nourish-and-flourish.net Sara Stewart

      Yeah, I think listening to our bodies is the best approach when it comes to a nighttime snack. I ended up waiting till 1am, and by then I was hungry, so I ate mine. 😉

  • Sally

    Can’t wait for you to make your pancakes for me! So glad you two enjoyed dinner. I’d love a copy of the photo taken in front of the sheep herder guy! Let’s hope we can find your canned champagne in Boise… or pack some in your suitcase to sip upon arrival. Only 6 more days! :)

    • http://www.nourish-and-flourish.net Sara Stewart

      I can’t wait to make the pancakes for you either! I think you’ll love them. When I’m home, we can print as many photos as you want! xoxo <3

  • http://twitter.com/HealthyDiva31 HealthyDiva

    Hi love!!

    I miss YOU! I know you have been super busy! I guess I will just talk to you in Boston, haha!

    You and Alec are SO cute, so nice you guys did a fabulous meal! The salmon looks amazing!

    Loving the pancakes and love the protein pancake too! Both look fabulous!

    I have 2 mushroom caps that need used, I actually was going to stuff with eggs tonight or chicken, not sure! I like how you stuffed yours!

    Loving the cottage cheese snack, you got me hooked! YES to whipping fruit in it, I LOVE it with raspberry and strawberry, SO good!

    Love you and happy Wednesday!!!

    xoxo

    • http://www.nourish-and-flourish.net Sara Stewart

      I MISS YOU TOO, love!! We will have so much to catch up on in Boston–can’t wait!! I’m glad you’re loving cottage cheese so much; I can’t wait to try whipping raspberries into the mix (just need to buy them now)! I’ll let you know when I do! Huge hugs!! xoxo <3

  • http://consciouscravings.wordpress.com/ Lindsay @ Conscious Cravings

    I totally love all the new flavored M&Ms – my favorite is definitely the raspberry one. I had to hide them from myself because I was eating them like craaaazy. So good though. Totally jealous that you ran around with a Spaniard. Sounds like you have had a busy, but fun time.

    • http://www.nourish-and-flourish.net Sara Stewart

      Ooh, I haven’t seen the raspberry M&Ms! Must find them! <3

  • http://cocinadekarina.wordpress.com/ karina

    all that food looks delicious! i always eat a night time snack or else I wake up in the middle of the night with a hungry tummy.

  • http://www.hungrymeetshealthy.com/ Christina

    You and your roommate look like so much fun! I want to come visit!!! :)

  • janetha

    ALL of the meals in this post look awesome! Yum. I think I treat myself every day.. haha.. oops, that should stop. But it won’t.

  • http://www.sweatlikeapig.com/ Tara @ Sweat like a Pig

    That has to be the healthiest treat meal I’ve ever seen! You should see mine, haha 😉 Who is this boy and why have I not heard anything about him?!

  • http://lisalately.com/ Lisa

    I need to eat those pancakes, I saw them on Chelsa’s blog and thought they looked pretty darn fab!
    Oh man, I want to eat every single wone of your meals. Those stuffed portobellos look amazing! And roasted brussels are my favourite roasted veggie ever!
    Haha you and Alec are too cute.
    I love ginger tea as well. It always helps the tummy, I find.
    And of course blended cottage cheese is yummy as well!

  • http://lifeisbetterthanfiction.wordpress.com/ MegLIBTF

    Oh my favorite way to treat myself is definitely pasta and ice cream! I’m planning on making stuffed shells this week.

    I definitely think restaraunt food is too salty! A friend of mine who is a kitchen manager just got back from two weeks of training and all the added salt and sugar were making her sick!

    I think the canned champagne is such a cute idea!

    I can’t wait to see you!!! 😀

  • http://www.juliegolean.com/ julie!

    WHAT A FUN FILLED POST!! i loveeee almond flour! i need to get some more! just used my last for muffins this week – now i officially need it so i can make these pancakes — although the protein powder one sounds just dandy for post workout!

    what a DELICIOUS treat meal :) :) i love top chef so i would be all about a restaurant visit like that! glad you had such a great time and champs in a can? YES PLEASE!

  • http://lovemintchocolatechip.com/ Anne@LoveMintChocolateChip

    your eats look amazing! this is asuch a great post!!! my trick for sweet potato fries getting “crispy”—> I microwave my sweet potato for 1-2 min before cutting so it is almost cooked AND use olive oil spray instead of olive oil, i think that is the trick! have a great week!!!!!!

  • http://thewhaleydaily.wordpress.com/ Mary Legare Whaley

    Alec looks like fun…hahaha! The BB&B trip looks like a trip. Love it! I don’t do “cheat” meals. Or rather, I don’t schedule them. My parents or grandparents will randomly invite me out for dinner at the yacht club or one of our favorite little restaurants, usually once a month. That’s when I go all out, and when I eat out with people, even a “healthy” meal is a splurge…and usually a bottle of wine makes its way into the mix. Restaurant food is usually buttery more than salty, for me. I prefer sushi restaurants since sushi is pretty honest. I tend to eat dinner super late…like between 9:30 and 10:00. So I don’t eat a before bed meal. I don’t know how people eat dinner at like 5:30 or 6:00. I would be ravenous by 9:00. I usually enjoy some wine when I get home and dinner follows later. I would be game for some canned champagne! I didn’t know there was such a thing! And I would totally smuggle it into movie theaters. We have a few theaters that sell wine and beer by the bottle. But just like movie theater candy, it’s crazy overpriced. I’m now on a mission to find some canned bubbly…

  • http://www.cottercrunch.com lindsay cotter

    i have got to try that champagne! way behind. And i love the dinner. I don’t like calling it a treat meal, but more like a special meal, cause it’s all about the company right? calories don’t count. hehe

  • http://www.facebook.com/people/Yaara-Leve/2909647 Yaara Leve

    You’re looking fab and adorable! Where did you get that orange dress and the black one? They are gorgeous! Love the stuffed portabellas! I do that too. Do you grill yours first or bake them in the oven? I normally microwave mine with some lemon pepper and then stuff them with tuna, hummus, and veggies–yum!

  • http://livingchel.com/ Chelsa

    Thanks for the shout out on those pancakes. I love them and have been eating them almost everyday too. Today I added cinnamon and blueberries and they were even better.

    I do find restaurant food to be overly salty and rich but certain places get it just right. I always try to drink a bunch of water with my meal if it’s salty.

    I’ve wanted to try the canned champagne but I’m not sure how I will like it.

    Have a wonderful rest of the week :-)

  • http://thisitalianfamily.wordpress.com/ Rach

    Those pancakes look delicious! Looks like you are having a great time lately! :)

  • http://twitter.com/kailey_x3 Kailey

    Lesson Learned – Don’t read your blog when hungry because your food is epic. “nuff said. I am loving the Spinach-Cheese and Turkey-Stuffed Portobellos and will need to try those asap

  • Meg

    Oh sis!!!!!!!!! I am so happy to have caught up on your post!!!!!!! :) It’s the one I’ve been waiting to read 😉 Being without internet is tough, but it is nice to kind of unplug once in a while…

    Anyways babe, you are incredible! So true, so full of life, and so honest.

    I am so excited about your NEW program sis! Seriously! We are rocking it! Scroll up right NOW and check out your arms in all of the pictures! GEE sis! SCULPTED! Like seriously. SO sculpted <3 You are my inspiration and motivation each and every day Sara! <3

    The restaurant you went to with Alec looks amazing :) You know I would have been all over that salmon 😉

    How did you like those m&m's? When we were in Barbados Mom tried the coconut flavoured m&m's and loved them!

    I always always have a bedtime snack :) hungry or not!!!!!

    Love you beautiful

  • http://swankydietitian.com/ Kristen @ Swanky Dietitian

    What a great time! That restaurant looks fabulous!! That salmon looks delicious!

  • Basalevolution

    Delicious recipes! So glad I found your blog!!!

  • http://gigieatscelebrities.com/ GiGi Eats Celebrities

    Look at your super delicious DAY! How on EARTH did you make those egg white puffs??

Previous post:

Next post: