I finally caved.
For weeks, I have been drooling over Heather and Justine’s protein crepes. When Miss Eating Bender joined the crowd today, I knew I had to act fast and make these bad boys before I started to lick my monitor.
Here’s the drill:
Whisk 6 egg whites gently
Slowly whisk in 1 scoop of whey protein powder. The favorite seems to be Jay Robb. I used chocolate.
Cook this crazy mixture for about 2 minutes per side on a greased pan
To get this:
My thoughts:
Okay…so the texture was NOT what I am used to. When I think pancakes/crepes, I think of light airy things and these were not that. But…that doesn’t mean they were bad. Just different. The texture is a tad rubbery but they cook up really nicely and taste great when topped with a big ol’ scoop of almond butter, sliced banana (I used 3/4 of a banana because the top fell off) and pure maple syrup. These pack in a TON of protein (about 60 grams??!) and I am skeptical about that as well. Not because I don’t love protein (I do) but because I have always been told by various personal trainers that the body can only digest 30 grams of protein at one time. The rest just goes to waste. I am definitely not a pro on the subject so does anyone have any thoughts? I would make these again for dinner but I would probably half the recipe and add in a carb. 60 grams of protein is a bit too much for at one sitting regardless if my body can digest it or not. I eat protein all day long and like anything, it isn’t good to overdo it.
After eating I was full but not content because there was no carb action! I need me some whole grains! =) So, I toasted up half an ezekiel muffin and topped it with butter and preserves
Much better.
This afternoon’s exercise included jogging about a mile with the brother and then 45 minutes of a challenging Dave Farmar podcast. The one I did was from way back in December but was great and super strengthening…as always! The vinyasa flow was moving pretty fast and my heart rate was definitely up there. As for my jog…what can you say about only a mile? My shins were a little sore still from the other day; I think I really pushed the limit a bit when I sprinted to the finish line. I’m going to rest from running until maybe Thursday, Friday ….or even the weekend, depending on how my shins feel. My 5K trail run is on the 15th, followed by another 5K in Ybor City (downtown Tampa) on the 21st, and then one more on May 2nd with people I work with. After that, running season will officially be over and I plan to rest, rest, rest so hopefully I can be back at it in the fall when the weather cools down.
I’m ready for sleepytime tea, a bubble bath and my new book.
How has everyone’s Meatless in March day 2 gone?
I have to admit, it was a little challenging for me! Mainly because my normal lunch is a turkey sandwich and this really causes me to think outside of the box! Any thoughts?
Bec
March 2, 2009 at 4:22 pmI agree I need some carbs in my life!
joyful
March 2, 2009 at 4:25 pmLunch…how about a sandwich with a slab of that yummy flavored pre-baked tofu? Or sliced apples, cheddar cheese, and veggie bacon? (I like granny smiths on sandwiches) There’s always a bean and cheese burritto or spinach and cheese quesadilla topped with pico de gallo. Okay, I’m making myself hungry, so I’m going to stop with the lunch ideas.
I feel you on the needing carbs with your meal thing!
miche98
March 2, 2009 at 4:25 pmWhat do you do with the egg yolks? Throw them? I feel bad about wasting the yolks, but also don’t know where else I can use them. Any idea? How long can we store them in the fridge?
Jessica
March 2, 2009 at 4:31 pmI agree with you about the challenges at lunch, i also usually have a turkey sandwhich. I was thinking maybe more pb&js or maybe some sandwhiches with hummus and avocado..yum!! I’m trying to supplement the protein with eggs, nut butters, cheese, yogurt, beans, etc.
Marissa
March 2, 2009 at 4:33 pm60 grams seems like a lot!
Kati
March 2, 2009 at 4:38 pmToday I had a lavash pita filled with sliced AND shredded cheese plus some roasted red pepper hummus…not bad, but I do need more ideas! I saw this on a blog today and plan to make it tonight: a stir fry with brown rice, egg, and a sugar snap pea veggie mix in my freezer…I can’t wait to try it! I figure the egg will add some nice protein 🙂
junghwa
March 2, 2009 at 4:42 pmit’s going great! lol, i’m actually a vegetarian but i thought it would be fun to join your challenge!
K
March 2, 2009 at 5:00 pmYour crepes still look good even if you weren’t 100% sold on them 🙂
Keep on pushing with the meatless month!! I love that you’re doing it!
Jaclyn
March 2, 2009 at 5:01 pm60 grams?! Wow, that does seem like a lot! I wonder if you just added a scoop of the powder instead of the reccomended amt… also you could sub some oats in to “up the carb” content! 😀 happy eating!
mh
March 2, 2009 at 5:05 pmfor lunch, I love veggie burgers on bread with hummus and vegs on top or salad with veg burger and hummus on top. I also love hummus and veggie wraps, grilled cheese and soup, pb and j, veg pizza on a pita, cold pasta/veg or couscous salads, tofu, beans/rice/veggies, omelets, etc.!! You are doing great! I’m not a full veg (I eat fish) but I never run out of options when I really think about it! have a great night
Sharon
March 2, 2009 at 5:09 pmOH wow, love it! So delicious!!!
Maggie
March 2, 2009 at 5:09 pmLet us know if you find out anything about the protein question. That’s very interesting. As for lunches – I like making squash fries, pitas with nut butter, veggies with hummus, salads, and sometimes I’ll even have a bowl of oat bran 🙂 I just made this fantastic bowl this morning with oat bran AND wheat bran – wheat bran is so awesome you should check it out. In 1 cup it has 25 grams of fiber. Crrrrazy!
Tracy
March 2, 2009 at 5:20 pmHow do you like Wally Lamb’s new book? I bought it but haven’t read it yet.
VeggieGirl
March 2, 2009 at 5:22 pmHELL YES FOR CARBS!! 😀
Red Head, Yellow Dog
March 2, 2009 at 5:22 pmI definitely reccomend cooking up some lentils!! they’re soo good! I like to keep some cooked lentils on hand to bring with me for lunch. I top salads with them, making them into “lentil burgers”, mix them with black beans and balsamic vinegar (okay I know it sounds weird but I love it!)make different kinds of bean burgers and play with the seasonings!
Also- in this month’s eatingwell mag there is a whole thing about how portabello mushrooms are great meat replacers. I’m making some BBQ mushroom quesadillas tonight from it!
Natalie
March 2, 2009 at 5:33 pmThe crepes look really good! Can’t wait to see what meatless meals you come up with. 🙂
Shelby
March 2, 2009 at 5:38 pmTry making a tofu recipe out of Eat, Drink, and Be Vegan (may I recommend the Blackened Tofu), and sticking in between bread. Tofu sandwiches are great!
Matt
March 2, 2009 at 5:41 pmI have been seeing those crepes everywhere! I am more of a pancake person though!
Courtney (The Hungry Yogini)
March 2, 2009 at 5:47 pmBring on the CARBS! Mmm I just love them.
Meatless day 2 was great! I have been brainstorming some vegetarian meal ideas and can’t wait to try some black bean burgers with pico de gallo. YUM! Ooh and Tofu. And Lentils. Maybe Indian? The list goes on!
Leah
March 2, 2009 at 5:49 pmmy mom makes these all the time, except she puts in about 1/4 a cup of oats for each person who is eating them, this makes them much fluffier, and also half the amount of egg whites and protein per person because that really is far too much protein for one meal. also try adding some flax it really ups the flavor as well!
Erin
March 2, 2009 at 6:03 pmI love hummus wraps for lunch!
Justine
March 2, 2009 at 6:06 pmAhhh….my little babies are spreading like wildfire thanks to Heather! To bad I cant eat them anymore (lactose issues) :(. That whole protein thing has really no info. to back it up. Check out this thread http://www.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/how_much_is_too_much_protein. I take in anywhere from 130 to 200 g a day.
~Justine
Faith
March 2, 2009 at 6:08 pmi always love hummus wraps with lots of veggies,tofurky sandwhiches, egg sammies, and thisssssss:
http://smittenkitchen.com/2009/01/smashed-chickpea-salad/
because it is AWESOME!!! As well as an tuna or salmon salad.
Justine
March 2, 2009 at 6:08 pmOh meant to ask, do the recipes have to be something you made up yourself or just some of your favorites?
~Justine
jenna
March 3, 2009 at 3:59 pmJustine,
I’m assuming you mean for Friday afternoons? Just your favs! Doesn’t matter if you make them up or not but be sure to cite them if you copy them down.
faith
March 2, 2009 at 6:14 pmQUINOA!! its the most balanced complexd carb out there with protein and perfect for our bodies and wonderful in a “cous cous” type salad warm or cold!! i actually believe women’s health has a pretty good one with some tweaking…add a little tofu in there, sprinkle with some toasted almonds, some veggies, you went to culinary school so i know you’ll come up wiht something great, cooking mine in a rice cooker has always made it come out the best.
egg salad sammies
brocc slaw with tofu
vegan “blt” is pretty tasty 🙂 i like to add guac and always good on hearty bread!
mushroom panini wht some goat cheese and fresh herbs such as tarragon
black beans and mexican galore….i love me some taco salads with flax chips!
Meredith (Pursuing Balance)
March 2, 2009 at 6:14 pmI’m not sure how much protein your body can absorb in one sitting, but I do know that typically people should eat about 0.8g protein/kg of body weight/day. For me, that comes to about 40g, so the idea of eating 60g at once seems like a lot to me. I think it’s probably better to spread the protein (along with other nutrients) throughout the day instead of consuming it all at once.
As for lunch ideas, you could always buy veggie deli slices, or make your sandwiches with tempeh. You could also do hummus and veggie sandwiches, grilled cheese, pb & banana, egg salad, eggplant/portabella mushroom sandwiches, or big salads with lots of toppings (including beans for pro).
Meg
March 2, 2009 at 6:21 pmI didn’t know that about protein absorption. Interesting.
You go do tofu or tempeh sandwiches….or egg salad.
Janet
March 2, 2009 at 6:31 pmA great meatless sandwich I sometimes make is a mock egg salad, using crumbled tofu. Yum! I know you don’t like mayo, so you could always substitute yogurt for it, or just use mustard. I like to throw in salt, pepper and dill, or sometimes some chopped pickle!
I made a pecan-butter, strawberry-preserve, and unsweetened coconut sandwich on a whole wheat English muffin the other day iand it was AWESOME! Especially with a glass of milk, yum. PB& Co has some really fun ideas for unique PB sandwiches, and I’m sure you could sub your beloved almond butter! http://www.ilovepeanutbutter.com/sandwichshopmenu.html
Laura
March 2, 2009 at 6:35 pmI can highly recommend my two favourite lunches: either Smitten Kitchen’s warm chick pea and butternut salad (http://smittenkitchen.com/2009/01/warm-butternut-squash-and-chickpea-salad/), which is OMG-delicious, especially with quinoa or couscous mixed in for a grain; or a wholemeal sandwich or pita filled with hummus, roasted red peppers (from a jar, because I’m lazy like that), lettuce, tomato, pickle, and sliced olives. And cheese, if I’m feeling particularly decadent. Or hungry. 🙂 Who needs meat?
Sarah (lovINmytummy)
March 2, 2009 at 6:52 pmI’ve heard the same thing about protein absorption…25 to 30 g is max at one meal. The rest is stored as (GASP!) fat. I’ve read it in a couple places, including the Eat Clean Cookbook, by Tosca Reno, (p. 193) and my trainer and nutritionist confirmed the same. Hope that helps!
Heather McD (Heather Eats Almond Butter)
March 2, 2009 at 7:22 pmHey Jenna, thanks for the shout-out. Glad you enjoyed your rubber-cake. 🙂 I’m trying to lessen my intake of protein powder, and I’m going to try cutting the amount in half but adding half a cup of rolled oats or oat flour to my next batch of crepes.
I’ve heard the same thing about the 30 grams of protein being the most you can absorb at one time. The protein debate is so frustrating as I read something new everyday.
I stayed meat free today. Everything was delicious, especially Happy Herbivore’s Teriyaki Chickpeas: http://happyherbivore.com/2008/10/spicy-teriyaki-chickpeas/. I made them even better with a heaping spoonful of peanut butter. Yum!
Amanda
March 2, 2009 at 7:37 pmI went meat free today, without even realizing it 🙂
Some veg. lunch options I like are soup and salad, sweet potato with cottage cheese, sandwich with either veggies and hummus (think Pita Pit-ish), some kind of mexican mixture (black beans, corn, avocado, shrimp) …
I had scrambled eggs with veggies for lunch and spaghetti squash with Meatless Meatballs (my new love) from Trader Joes.
Ellen
March 2, 2009 at 7:38 pmditto on the smitten kitchen salad. delicious. she also has another chickpea salad on there that is AMAZING in a sandwich.
i have to say, that much protein seems totally unnecessary. it’s actually hard on your organs to digest too much protein. i try to get around 30% of my calories from protein, which isn’t difficult. did you know that the average american eats about twice the RDA for protein? even the average lacto-ovo vegetarian eats a lot more than the RDA (56 grams). your body doesn’t make good use of it when it’s in such large quantities (like 60 grams in one meal). just my 2 cents!
brandi
March 2, 2009 at 7:57 pmgood job taking it easy with the running today.
those crepes look interesting, but I never have protein powder.
Anne P
March 2, 2009 at 8:13 pmSee you tomorrow!!! 🙂
Heather
March 2, 2009 at 8:28 pmMeatless March 2nd was a success for me, but I’m vegan. If I am doing a sandwich, I normally do spinach, cucumber, tomato, red onion, avocado and hummus on a sandwich thin, pita or tortilla. Sometimes I make mashed chickpea salad (so many variations on this – “mock tuna salad”) or throw a homemade black bean burger on there. You can also never go wrong with nut butter + banana sandwich.
kirsten
March 2, 2009 at 8:55 pmyou are doing great with meatless march so far! A veg. lunch that i love is slicing and breading eggplant then baking it until kind of crispy around the edges. I then put it in the fridge and put a few slices each day on a sandwich with tzatiki or hummus or goddess dressing, so good!
Michelle
March 2, 2009 at 9:09 pmHi Jenna! I hear ya on the carbs…I need them every meal!! Especially breakfast!
Well I’ve been meatless for almost a week now and I honestly didn’t really expect it to feel much different but…today I found myself craving honey turkey!! I’m a bit surprised but I guess not really…my body was used to some lean chicken or turkey at LEAST once or twice a week so this makes sense!
Michelle
Runeatrepeat
March 2, 2009 at 10:47 pmI don’t think I left a comment on your first Meatless March post, but count me in!!!
bibixs
March 2, 2009 at 11:06 pmHi Jenna!! I just find your site and i have to tell you I LOVED IT!! i’m a runner too and also a foodie so it was like heaven to me! to see the wonderful pics of delish foods OMG!
im running a 5k on sunday, any tips??
jenna
March 3, 2009 at 3:58 pmBibixs,
Pace yourself! Don’t go like a bullet out of the start or you will either end up with a cramp or not be able to finish. I start slow then burst at the end with a sprint! And have fun!!!
Hangry Pants
March 2, 2009 at 11:29 pmQuinoa, like someone else mentioned, or something similar in salad form! Hummus and other bean spreads on sandwiches!
Protein is confusing to me. I feel like you could get completely different information from different reliable sources.
Caroline
March 2, 2009 at 11:48 pmThose crepes look great! I wonder if you could make a vegan version?
Megan
March 2, 2009 at 11:51 pmJenna, maybe I can give you some insight into your protein question. It’s not that your body can’t digest that much protein, because it can, and it does, it is that your body may not need that much protein at that time and the rest is stored or excreted. Our bodies do a pretty good job of breaking down all the stuff we put into it, but if we don’t need a specific nutrient or there is an excess the body will store it or get rid of it. With macronutrients, some vitamins, and some minerals the body stores most of it. The thing that is alarming is that is a lot of protein to consume in one meal. For some people that is about all the protein they would need in one day to meet their needs. As whole Americans eat way too much protein or we think we need more protein than what we actually do. It is typically in diseased states and when undernourished that a person would need to consume that much protein in one sitting but, not in an everyday diet.
MandyKat
March 2, 2009 at 11:55 pm#27’s response to your protein question is not true. Your body would only convert protein to fat IF you have consumed too many calories. Of all the macronutrients, protein is LEAST likely to be converted to fat due to the chemical reactions involved. Fat is most likely to simply be stored as fat. For this reason (among other reasons) body builders consume low fat diets. Eating 60 grams of protein may be too much for you given your size and activity level. However, in some cases, that amount of protein would be reasonable. In all cases, the protein would be digested by your body. Your GI tract has an unlimited capacity to absorb protein. Whether your the protein is directed to your muscles, however, is another story.
As far as the 0.8g/kg body weight protein recommendation, it’s a great recommendation for the average, sedentary individual. It provides the bare bones amount of protein that your body needs to maintain its organs, blood proteins, etc.. It would NOT be enough for someone interested in endurance exercise, muscle development, other sports. For example, a female marathon runner might need to consume 1.5-2.0g/kg protein.
Since you are interested in nutrition and running, I would recommend a book by Nancy Clark or Monique Ryan, both registered dietitians. I personally would rarely believe a personal trainer’s advice about nutrition.
Hope this information helps! I enjoy your blog. : )
-MandyKat (an RD)
kristin
March 3, 2009 at 7:44 amJenna – I have been eating greek pizzas – a pita with hummus, green pep, banana pep, tomato, and feta – awesome meat free lunch or dinner!!!
teresa
March 3, 2009 at 7:56 amHave you tried the Golden Pancakes from the Body for Life book? They are amazing and easy to make. I prefer those over just about any other recipe I’ve tried to high-protein anything. 🙂
jenna
March 3, 2009 at 3:57 pmTeresa,
No I haven’t! I will have to look them up. Thanks!
GlidingCalm,
I noticed! So glad you loved Tandoor Chef…I haven’t tried that meal but it looks yummy. Thanks for the review! =)
Lisa
March 3, 2009 at 8:28 amI agree; a couple of nutritionists have told me that the body can only utilize about 30 grams of protein at a time. I think you had a great idea to half the recipe and add some carbs.
Meatless in March is going well. I went to Trader Joes and stocked up on Greek yogurt, tofu, Morningstar patties and eggwhites (which I mix with whole eggs). But they had samples of sausage there and I restrained myself from having one! It made me a little sad, but still motivated. 🙂
Sarah (Tales of Expansion)
March 3, 2009 at 8:54 amoooh every time i see those crepes, they look sooooo good! i’m just not a huge fan of protein powder, but maybe there’s a way to adapt them. they just make me drool every time i see them! (though i prob would have needed the english muffin, too!)
Amanda
March 3, 2009 at 9:17 amI’ve always been a little leary of protein powder, i don’t know I never could get it to taste right in what i make
Sarah
March 3, 2009 at 9:17 amThese look really interesting. I might have to try them soon…
Sarah
Jenni
March 3, 2009 at 9:31 amOoh, those crepes look good. I do agree with you though, without the carbs I wouldn’t be completely satisfied either.
Also, good for you for knowing when to hold back. I get shin splints a lot too, and there’s only so much that can be done sometimes if you don’t want to make them wayyyy worse…
Hope you’re having a gorgeous Tuesday!
Danielle
March 3, 2009 at 9:50 amThat is a ton of protein wow!
It’s been a week now I’ve been meat free and it’s been going a lot better then I thought it was going to be. It’s a lot of fun trying to come up with new meals.
skinnyrunner
March 3, 2009 at 10:03 ami couldnt give up meat, i love deli meat too much, but theres always peanut butter and hummus… not together or together if you want to get crazy.
Amanda
March 3, 2009 at 10:03 amI make protein pancakes a different way.
I put 5 egg whites, 1/2 cup oatmeal, 3 splenda packets (or other natural sweetner), cinnamon and vanilla in a blender and blend on high for 1 minute. Then I cook one huge pancake and put either natural PB and fruit on it, or low-sugar syrup.
Yummy and yes, it is a slightly different texture, but at least it has a carb portion in it and more consistency.
Jess
March 3, 2009 at 11:16 amI echo #44’s response above as far as protein needs (0.8-2.0 g/kg of body weight, depending on activity level). You should be able to get that without protein powder.
Cyclist Kate
March 3, 2009 at 12:47 pmMy favorite veggie lunches:
A big mixed salad: base of greens, garbanzo beans (I usually use 1/2 cup), crumble of good parmesan, chopped apples or grapes, olives, shredded carrots, etc. Yes, all at once! Some bread on the side is nice.
I love to make a big batch of bean soup (lentil is a favorite) and freeze it in 2 c. quantities, then freeze a few containers and leave one or two in the fridge to heat up during the week.
Grilled cheese with tomato soup!!!
A tasting plate with hummus, vegetables, and pita.
Stir fries with tofu can be surprisingly quick.
A big bowl of berries with plain yogurt and granola.
Peanut butter toast, fruit, and soysage.
Tofu scramble (my favorite recipe is in Vegan With a Vengeance), heated up with some broccoli cooked in.
Baked potato (in microwave) with some Amy’s canned chili on top.
Kashi crackers with fruit, baby carrots, and slices of parmesan cheese.
Hope that helps!
seelivelee (for the love of peanut butter)
March 3, 2009 at 3:00 pmI agree with mandykat..i also know that carbs are more like to be stored as “fat” than protein. fat, carbs, then protein!
seelivelee (for the love of peanut butter)
March 3, 2009 at 3:00 pm*and this only happens if we eat unneeded kcals on a regular basis
Jenn (eating bender)
March 3, 2009 at 3:47 pmThanks for the shout out, Jenna!! Haha, I totally know what you mean about the rubbery texture 🙂 They are not Parisian crepes by any means! But I have to say, yours are much prettier than mine were! And I’m glad you got yourself some carb action afterward. Completely necessary!
That is really interesting what you brought up about protein – the comments on the subject have been really interesting so far. It seems that there are a lot of different opinions!
I have been busy studying for finals and such (oy) so I missed the official start of Meatless in March and had some turkey yesterday. However, that was the last of it and I think that it would be really interesting and good for me to at least try it for a week – I agree that it would really cause me to think outside the box. And who knows, maybe I’ll love it even more! It’s worth a shot – thanks for the motivation!!
Monica
March 3, 2009 at 4:02 pmHave you tried Tofurky? I make sandwiches and wraps with hummus, tofurky, and veggies. Very yummy!!
Monica
March 3, 2009 at 4:04 pmAlso, I love grilled cheese and mushroom sandwiches and a cup of tomato soup. Especially when it’s chilly outside.
Kristie
March 3, 2009 at 4:09 pmI’ve been wanting to try those “crepes” as well. But WOW that sure is a lot of protein at one sitting. I’d probably just make a much smaller serving and pair it with something else. The english muffin alongside was a good idea.
Best of luck with the Meatless March! I’d try it out but I think I’ve already had some meat in the past couple days. One of these months though I swear I’m going to try doing it. No turkey sammies though, eek!
Emily
March 3, 2009 at 10:18 pmHey Jenna (and other inquiring bloggers)!
I’m going to do a post on the protein issue soon, so stay tuned! 🙂