Gerry Morton

Healthy Living Tips

Stay warm this winter

If you live in the colder parts of the country, and are not thrilled about drinking a cold shake for breakfast during the winter months, here's a great way of getting your morning dose of energizing protein-without the chill. Try these recipes:


Enriched Cereal
  • 1/3 cup uncooked or 1 cup cooked Old Fashioned Oatmeal or Kashi (GOOD CARB)
  • 1 scoop EnergyFirst vanilla whey protein powder (LEAN PROTEIN)
  • 3/4 cup soy or skim milk (CARB/LEAN PROTEIN)
  • 1/2 teaspoon cinnamon
  • 5-6 chopped almonds (GOOD FAT)
    • Combine milk and whey protein powder. Pour over oatmeal/Kashi and top with cinnamon and chopped nuts.

Apple Oatmeal
  • 1/3 cup uncooked old-fashioned oatmeal (GOOD CARB)
  • 1 scoop EnergyFirst vanilla whey protein powder (LEAN PROTEIN)
  • 1/3 cup unsweetened apple sauce (GOOD CARB)
  • 1/2 teaspoon cinnamon
  • 5-6 chopped almonds (GOOD FAT)
    • Cook oatmeal with 1 cup of water. Stir in apple sauce, protein powder, and almonds. Sprinkle with cinnamon.

Oatmeal Pancake
  • 1/2 cup old-fashioned oatmeal
  • 1/4 cup low-fat cottage cheese (or tofu)
  • 4 egg whites
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon nutmeg and ¼ teaspoon cinnamon
  • 1/2 cup plain non-fat yogurt
  • 1 scoop EnergyFirst Ultimate Vanilla whey isolate
  • 1/2 cup fresh berries
    • Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth. Rub a small amount of butter over a non-stick skillet. Add the batter and cook over medium heat until both sides are lightly browned. Stir 1 scoop EnergyFirst Vanilla Whey Isolate into the plain yogurt. Top pancakes with yogurt and berries.

These recipes come from The EnergyFirst Practical Guidebook - by Lisa Anne Leslie CCN. To purchase it, click here.

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