The dog-days of summer have arrived, and with this sultry time of year comes a yearning for fresh, light, and easy meal ideas to both start and close the day. As it’s so warm, you might notice that your appetite decreases, but this happens because body is working very hard to keep cool and running in tip-top shape.
Bodily functions such as digestion create a lot of energy (or in other words: heat) in the body, such that the body will suppress the appetite in order to reserve energy and keep the body regulated at a cool temp. In addition, with rising temps comes a lot of perspiration- which is another cooling mechanism the super astounding human body performs. (Really, the human body is magic!) However, when you perspire you not only lose water, you also lose important vitamins and minerals which are vital for keeping the body in balance and in healthy function.
Therefore, while it’s important to pack each meal with a full nutritional load to keep you powered and energized throughout the day, it’s also important to hydrate, and to take proper rest. Live well note: Be mindful of overloading the body during these dog-days–it’s already working hard enough as it is! ❤
Today’s pancake puts my summer favorite: Cantaloupe melon in the spotlight. One cup of the sweet stuff is only 60 calories, has no fat, and a whopping 120% and 108% of recommended Vit A and Vit C daily values, respectively. Cantaloupe is also rich in dietary fiber, niacin, Vitamin B6, folate and potassium too. There is quite a bit of natural sugar in Cantaloupe, which ranks it fairly high on the glycemic index, so as with anything enjoy in moderation paired with clean protein and complex carbs.
Oh and sweet, sweet blackberries….When I was a small girl growing up in Connecticut, my mother would take me to a local beach in a neighboring town during especially balmy days in order to escape the heat. Boarding this tiny haven were heaps of wild blackberry and raspberries bushes, and I can’t help but still taste the sweetness of those summer days on my lips and even the prick of thorns on my skin as I greedily enjoyed those bramble treats.
The following pancake recipe provides a basic protein pancake base that you can easily spruce up to your fancy with the addition of various spices, herbs, fresh berries, melon or other fruits that you favor. Summer is a great time of year for produce, depending on where you are located, so take advantage of the abundant, and wildly colorful fruits and veggies on hand at your local market. We used cantaloupe and blackberries because they were on special offer at our neighborhood grocery, but strawberries, blueberries, banana’s, and even orange would work well with this recipe. I hope you enjoy!
Ingredients (yields 2 med-large pancakes): 1/2 cup oats, 1 scoop vanilla whey protein powder, 1/2 Tbsp of Stevia powder, 1 tsp baking powder, 1 vanilla bean, 3 egg whites, 1/2 banana, 2 tsp soy milk, 1 cup cantaloupe melon, 8 blackberries, cooking spray or coconut oil.
Before serving (optional): Sea salt, yoghurt, fresh fruit.
How to: Add the egg whites, vanilla bean (or 1tsp extract), soy milk, and banana to a blender or food processor and combine on high until smooth.
Sift the dry ingredients in a large mixing bowl and add the contents of the blender. Stir using a wooden spoon until thoroughly combined.
Heat a skillet or griddle iron on med-high and coat with either non-stick cooking spray or coconut oil. Ladle enough batter for one pancake into the center of the pan and press thin slices of cantaloupe into the batter. Slice the blackberries in half and do the same. Cook for 2-3 minutes, or until the edges begin to brown and the top starts to bubble (much like an ordinary pancake). Flip to finish (in under a minute) and serve on it’s own or with fresh fruit and yogurt.
Tip*: Before serving, sprinkle a bit of sea salt over the melon, now warmed, in the pancake. First, the sea salt adds a nice texture but more importantly it really showcases the melon, highlighting how juicy and sweet it is. Enjoy! (I got this tip from my Grandpa Al- 97 years strong!)
Eat well, eat clean, Live light, and Be love.
Kus x ❤