Blueberry Banana Protein Pancakes

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Do you love pancakes, but feel guilty for eating them ? Then these protein packed, low calorie pancakes, are perfect for you. Not only are they scrumptious, they have added health benefits. The blueberries are packed with antioxidants that can help prevent cancer and other health problems. These can be eaten for breakfast or for snacks on the go. The oatmeal inside of the pancakes will definitely keep you full and satisfied. No need for low calories syrup, top it off with some blueberry banana puree syrup. I hope you enjoy this recipe! This recipe was inspired by Fit Men Cook.

And yes, this is Fit Fam approved !!

Ingredients

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½ cup of quick oats

1/3 cup of egg whites or 3 egg whites

½ cup of blueberries

½ of a banana

1 scoop of your favorite vanilla Protein

(I use cellucor)

1 tsp of vanilla extract

1/2 tsp of baking powder

Pam non-stick spray

Cinnamon

Nutmeg

1 splenda or sweetener

Pancakes

Blend the oats, protein, egg whites, banana, vanilla extract, and baking powder. Blend until smooth.

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  1. Throw in your blueberries and a dash of cinnamon and nutmeg into the mixture. Mix with a spatula
  2. Heat up a frying pan and spray with Pam
  3. Once heated pour out the mixture into the pan. Depending on the size of pancakes you want.

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  1. Lower the heat to medium- high
  2. After 1 minute check the bottom of the pancake, if brown flip over and cook the other side.

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Syrup

  1. Blend ¼ cup of berries, the other half of the banana , and ¼ cup of water
  2. Blend until smooth
  3. Pour into a small pot and begin to simmer on medium heat
  4. Add a dash of cinnamon and nutmeg
  5. Add in splenda
  6. Top you pancakes with the syrup and and enjoy!

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Ginger Garlic Crispy Salmon

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On my journey of loosing weight, eating healthy was essential. Eating bland chicken breast and vegetables became so boring. Salmon was one of my saviors. Try out this savory low carb recipe; it will surely make you appreciate the pescatarian world. This recipe is Fit-Fam approved .

Ingredients:

1 tbsp of coconut oil

1 tbsp of minced garlic

2 salmon filets ( 5-6 oz each) or any fish of choice

2 tbsp of minced ginger

2 tbsp of I cant believe its not butter

¼ tsp of light salt

¼ tsp of black pepper

¼ Italian seasoning

3 carrot stalk

1 tsp of brown sugar

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  1. Season the salmon with herbs, salt, and pepper .
  2. Heat the coconut oil in a non stick frying pan over medium heat. Thrown in the minced ginger and allow to fry for 1 minute . Place the salmon in the pan frying on medium heat 2-4 minutes on each side, depending on thickness. Once you flip it to one side throw in a tbsp. of butter.
  3. Add the minced garlic to pan ( Always add garlic last ) . Lower the heat to low and continue to pan sear salmon for 1 more minute, Remove from the pan.
  4. Cut your carrot into vertical pieces. Season with black pepper and salt
  5. Add ½ tsp of coconut oil to the frying pan.
  6. Add in carrots. Begin to sauté.
  7. Add in 1 tbsp of butter and sprinkle the brown sugar on the carrots
  8. Continue to sauté until carrots turn golden brown, flipping side to side.

 

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Enjoy! Please leave a comment !

 

 

 

Kego’s Benedict

When I go out to brunch with friends, it’s no mystery what I’m going to order. Ask any of my friends and they will tell you I am going order the Eggs Benedict, my favorite thing to eat on a Sunday.  From the oozing Hollandase sauce to the popping of the egg yolk, I can easily say this is one of my favorite recipes. May I introduce you to Kego’s Benedict, my  take on the Eggs Benedict.  I hope you enjoy it as much as I do.

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Kego’s Benedict
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Kego’s Benedict without spinach and tomatoes

Ingredients:

8 eggs

2 Tbsp of lemon juice

4 english muffins

1/2 stick of butter melted

1/4 tsp of salt

1/4 tsp of black pepper

8 strips of canadian bacon

1 cup of spinach

1/2 of a large round tomato

4 Tbsp of white vinegar

dash of chives for garnishing

1/4 cup of grated parmesan

  1. Making of the hollandaise sauce: You will need a glass bowl, a pot, and a whisk.(make sure your glass bowl can fit comfortably on the pot ) Fill a regular large pot with water, making sure that your glass bowl does not touch the water. In a large glass bowl, whisk 4 egg yolks, 1 tbsp of Vinegar, and 2 tbsp of lemon juice. Bring the water to a gentle simmer. Place the glass bowl over the pot and begin to whisk gently.
  2. Begin to add your melted butter slowly in a dashing movement. Continue to whisk slowly until you have a thick consistency. If it gets to thick add 2 tbsp of water into the egg mixture. Whisk in a dash of salt, and then remove from heat. Place a lid on pan to maintain the warmth.
  3. In a separate pot, boil some water, add 1 tbsp of vinegar. To poach your eggs, once the water in boiling crack your egg into the pot. let boil for 1-3 minutes depending on your preference. Remove from water and set aside
  4. Sauté spinach in a pan with ½ a teaspoon of oil or 2 minutes , also start browning your Canadian bacon for 2 minutes.
  5. Slice tomato in ½ inch length and fry in a pan, for 2 minutes, Sprinkle parmesan
  6. Toast your English muffins, on the muffin place 2 strips of Canadian bacon, followed by the sautéed spinach, tomato , then the poached egg. Drizzle the hollandaise and add chopped chives on top. (tip : if your hollandaise is still thick add tbsp of water and whisk quickly)
  7. Enjoy

 

 

 

 

 

Jollof Rice and Asun

Welcome to KegosKitchen, this blog is born out of a passion for cooking and I would be taking you on a jolly food ride.

 

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The Jollof rice is one of the most popular dishes in West Africa especially Nigeria where I come from. Recently there has been internet meltdown with different memes on which Jollof rice is better; Nigerian or Ghanaian but I simply say tell them KegosKicthen Jollof rice is the best.

The key to the best Jollof rice is to burn your pot! Yes that’s right you must burn your pot lol.

Asun is a popular yoruba dish almost  a must have at every party and popular side meal for evening relaxation. Now,I didn’t make it the traditional way using a grill, I had to improvise with  an oven. My way came out perfect !!

 

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I hope you enjoy my recipes, if you have any questions please don’t hesitate to ask.

 

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