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spinach fritata with added protein

Ingredients

  • 9 large eggs
  • 2 Tbsp milk
  • 1/3 cup grated Parmesan cheese (about 1 ounce, 30 g)
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 Tbsp extra virgin olive oil
  • 1 medium onion, chopped (about 1 cup)
  • 1 large clove garlic, minced
  • Sun-dried tomatoes, about 2 Tbsp chopped (optional)
  • 8 oz (225 g) fresh spinach (or more), chopped (can use baby spinach)
  • 2 oz (56 g) goat cheese

Cooking Time

  • 20 minutes

Directions

1 Whisk together eggs, milk, Parm, salt, pepper: In a mixing bowl, whisk together eggs, milk, and Parmesan cheese. Stir in the salt and pepper. Set aside.

2 Sauté onions, garlic: Heat olive olive oil in an oven-proof, stick-free skillet on medium heat. Add the onions and sauté until translucent, about 4-5 minutes. Add the garlic and sun-dried tomatoes (if using) and cook a minute more.

3 Add the chopped spinach, a handful at a time, use tongs to mix with the onions. As the fresh spinach begins to wilt and there is more room in the pan, add more of the fresh chopped spinach to the pan.

4 Add the egg mixture: Once the spinach has wilted, spread the mixture out evenly on bottom of the pan. Pour the egg Parmesan mixture over the spinach and onions.

Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.

5 Sprinkle bits of goat cheese over the top of the frittata mixture.

6 Lower heat, cover and cook: Lower the heat to low and cover the pan. Let cook on the stovetop 10 to 13 minutes, until all but the center of the frittata is set. (You may need to check a few times, to see how well the frittata is setting.) The center should still be wiggly. Pre-heat the broiler.

7 Finish under the broiler: Set the oven rack in the top third of the oven. Broil for 3 to 4 minutes until the top is golden. Remove from oven with oven mitts and let cool for several minutes.

Salmon with Avacado

Ingredients

  • 4 salmon fillets
  • 2 avocados
  • ¼ red onion
  • 1 lime, juiced
  • 1 teaspoon paprika
  • 1 teaspoon pepper
  • 2 teaspoon salt
  • 2 tablespoon olive oil
  • Cilantro

Cooking Time

  • 35 minutes

Directions

  1. In a large bowl, mix oil, salt, pepper, and paprika. Coat the salmon fillets with the marinade and refrigerate for 30 minutes.
  2. Grill the salmon on an 11 inch (28 cm) griddle pan on high heat for two minutes on each side.
  3. In a separate bowl, lightly toss avocados, ¼ red onion, the juice from one lime, 1 tablespoon olive oil, and salt to taste.
  4. Spoon avocado salsa on top of the cooked salmon. Top with finely cut cilantro.

Protein Pancakes

Ingredients

  • 1 cup of oats
  • 1 banana
  • 2 eggs
  • 1/2 cup of egg whites
  • 4 teaspoons baking powder
  • pinch of salt
  • pinch of cinnamon
  • 1-2 scoops of PBN Whey Protein
  • 2 tablespoons flax meal

Cooking time

  • 5/10 minutes

Directions

1. Run everything through the blender on medium low speed until well mixed.

2. Heat a non-stick griddle to medium high heat. Add batter in small circles, about 1/4 cup per pancake.

3. When the edges start to look dry (2/3 mins) flip and cook another 1 to 2 minutes on the other side.

4. Top with anything you like and enjoy.

Over Night Oats

Ingredients

  • 1/2 cup old fashioned oats (not instant)
  • 1/2 –3/4 cup unsweetened vanilla almond milk or water
  • 1 – 2 Tablespoons PBN Whey Protein powder
  • 1/2 Tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • toppings: berries, sliced almonds, almond butter (for topping)

Cooking time

  • 5 minutes

Directions

  1. Combine all ingredients except the toppings in a small container, seal with a lid and place in the fridge overnight.
  2. Bring out of the fridge in the morning and stir. You’ll notice that the PBN whey protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  3. Top with toppings of your choice and enjoy.