Gain or Lose Weight With Oatmeal Pancakes



Wrestlers aren’t the only athletes who need to gain or lose weight. Football players fluctuate between weight classes as well. In the off-season, some need to put on mass to transition to a new position, while others need to lean up to get quicker. (See Ask the Experts: How Can I Gain Weight?)


Whether the goal is weight gain or weight loss, it needs to be accomplished in a the healthy way, not by pounding back cheeseburgers to pack on pounds or skipping meals to melt them away.


The following healthy recipes for oatmeal pancakes can help you go in either direction. Oatmeal pancakes are perfect for a quick breakfast or a snack, instead of junk food or carrot sticks. I often double the recipe and make a bigger batch to freeze them. The first variation is for weight gainers, the second for those who want to lean down. (See also Healthy Snacks for Weight Gain or Pack a Snack.)



Oatmeal Pancakes (For Weight Gain)


  • 1 ripe banana
  • 1/2 cup oatmeal
  • 4 egg whites + 2 whole eggs
  • 4 ounces natural, unsweetened applesauce
  • 2 tbsp. nut butter
  • Cinnamon (optional)


  • In blender (or bowl), mix all ingredients until batter is of a smooth consistency.
  • Cook in pan or on griddle until bubbles form on top.
  • Flip to other side and cook for an additional minute.
  • Makes two servings of approximately 6 small pancakes.

Nutritional Information

  • Calories per serving: 508
  • Protein: 44.5g
  • Carbs: 47.8g
  • Fat: 16.4 g

Tip: For extra calories, serve with peanut butter and/or honey.



Oatmeal Pancakes (For Weight Loss)


  • 6 egg whites
  • 1 cup oats
  • 1 ripe banana
  • Cinnamon (optional)


  • In blender (or bowl), mix all ingredients approximately three minutes, or until batter is smooth.
  • Preheat griddle to medium-high heat.
  • Ladle four scoops of batter onto the griddle.
  • When bubbles appear on top, flip to other side for one minute.
  • Makes two servings of approximately four pancakes.

Nutritional Information

  • Calories per serving: 264
  • Protein: 18g
  • Carbs: 22g
  • Fat: 3g



Tip: These are quite low in calories and fat. I recommend serving them with approximately one tablespoon of peanut or nut butter to provide all the macronutrients (carbs, protein, fat). Or make them using four egg whites and two whole eggs.




Shepherd’s Pie Makeover: Comfort Food After a Hard, Rainy Practice



Editor’s Note: From the fast food drive-thru and the take-out box to the backyard BBQ, STACK Expert Kait Fortunato is taking our favorite indulgences and turning them into healthy, everyday meals. Now you can eat what you love on a daily basis without compromising your performance or your health. These simple do-it-yourself recipes prove you can eat good fats, lean protein and whole grains but still have meals that taste great. This week, Kait shows you how to create a healthy Shepherd’s pie. (See Part One in this series: Grill a Guiltless Burger: The Healthy Cheeseburger Recipe.)


Shepherd’s Pie

Seriously, what could be better after a rainy night practice than a pile of juicy beef covered with creamy mashed potatoes and cheese? (Hard day on the field? See Foods To Boost Your Mood After Tough Games.)


Shepherd’s Pie practically screams comfort food. Unfortunately, the original recipe calls for items like cream cheese and butter, which are high in saturated fat (i.e., the unhealthy fat) and will not adequately fuel your performance.


Traditional Shepherd’s Pie

  • 452 calories
  • 17 grams fat
  • 7 grams saturated fat
  • 295 mg sodium
  • 52 grams carbohydrates
  • 7 grams fiber

At first glance, this doesn’t look too bad in terms of calories and fat for the occasional indulgence. But the calories come from saturated fat and unhealthy carbohydrates, which will leave you feeling heavy and slow.


Healthy Shepherd’s Pie (adapted from this recipe)

With heavy casseroles, you’re confined to small servings, but meals like this give you more bang for your buck.


For healthy shepherd’s pie, we removed the creamed potatoes due to their high glycemic index and need for butter. This eliminated some of the saturated fat. Thanks to great seasonings and a variety of add-ins, we were also able to sneak in more servings of vegetables. This swap provides healthier carbohydrates to replenish your energy levels after practice or a game. (Want more great seasonings? Check out The Powerful Health Benefits of Turmeric.)


To keep the same creamy texture as the original recipe, I recommend a side of baked sweet or russet potato. This will allow you to control the amount of butter you consume.


Ingredients (serves 4):

  • 1 pound ground turkey
  • 1 medium onion
  • 2 cloves garlic
  • 2 large carrots
  • 1/2 cup mushrooms
  • 1/2 cup roasted corn (I love the Trader Joe’s brand)
  • 1 tablespoon whole wheat flour
  • 1 head cauliflower, chopped
  • 1 egg
  • 1 tablespoon each of rosemary, thyme and sage



  • Preheat the oven to 400F
  • Boil the cauliflower in a pot over medium heat until soft (about seven to 10 minutes)
  • As the cauliflower boils, sautee the ground turkey until brown (about 10 to 15 minutes)
  • Chop vegetables and add to the cooked ground turkey; heat through until soft
  • Sprinkle in a tablespoon of flour and bring to a boil (because the turkey is so lean, there should be enough water in the pan)
  • Add half the seasonings
  • Drain the cauliflower and “mash” in one egg and the emaining seasoning (either by hand or with a blender)
  • Grease a nine-inch square pan and fill with the ground turkey and vegetable mixture
  • Top it off with the cauliflower mash and cook for 10 minutes at 400F
  • Switch the oven to broil so the top browns and cook for another 10 minutes


Nutritional Profile

  • 220 calories
  • 9 grams fat
  • 16 grams carbohydrates
  • 4 grams fiber
  • 26 grams protein




Posted on January 8, 2014 by Sarah

2014 is here. We, at JoyAmaze rang the New Year with easy yet decadent dessert – tiramisu. Since clementines are still abundant, we decided to whip up the dessert using the lovely citrus. To complement the fruit’s sweet, tangy flavor, we use our dark roast Energy coffee; amazing blend of gourmet beans, perfectly roasted to bring out the intoxicating taste and aroma. The chili infused chocolate is use to add a bit of heat and piquant pleasure.


JoyAmaze Recipe Tiramisu


Serves 8


  • ¾ cup mascarpone cheese
  • ¼ cup icing sugar, sifted
  • 2/3 cup JoyAmaze dark roast Energy coffee, chilled
  • 1¼ cup double cream
  • 4 clementines
  • 3 tablespoon clementine juice
  • 120 gram ladies fingers biscuits
  • Dark chocolate chili bar, shaved
  • Unsweetened cocoa powder, for dusting



  1. In a large bowl, put in mascarpone and icing sugar. Beat them for 1 minute. Stir in 2 tablespoon of the coffee. Mix well.
  2. Whip the cream with 1 tablespoon of orange juice until it form soft peaks. Add a tablespoon of mascarpone mixture, stir well. Then fold in the remaining into the cream mixture.
  3. Spoon a bit of the cream mixture in to a bowl, smooth the top.
  4. Pour remaining coffee and orange juice in a shallow dish, slightly wider than the ladies fingers biscuits.
  5. Dip the one side of each biscuit into the coffee mixture and arrange them onto the cream mixture in a single layer. Add shaved chocolate.
  6. Spoon another layer of cream onto the chocolate layer. Repeat step 5.
  7. Cover the dish with cling warp and refrigerate it about 3 hours.
  8. Scoop the tiramisu on a dessert plate and enjoy.



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Hungry? Try the DIY Protein Bar



It can be a constant battle to replace the tremendous number of calories you burn in workouts and games. You need a lot of protein, carbohydrates and calories, or you run the risk of losing muscle and crashing and burning on the field or in the weight room.

Store-bought protein bars can cost a bundle, and they may not have the nutrients you need. You can do better by whipping up a bunch of these homemade bars before you go to bed or first thing in the morning. They’re not only easy to make, they’re high in calories, protein and carbs.




High-Energy Protein Bars


  • 5 scoops protein powder (Calories: 550, Fat: 8, Carbs: 5, Fiber: 0, Protein: 15)
  • 1 cup oatmeal (Calories: 300, Fat: 6, Carbs: 54, Fiber: 8, Protein: 10)
  • 1/2 cup honey (Calories: 480, Fat: 0, Carbs: 136, Fiber: 0, Protein: 0)
  • 1/2 cup peanut butter (Calories: 676, Fat: 44, Carbs: 32, Fiber: 16, Protein: 40)
  • 1/2 cup applesauce (Calories: 35, Fat: 1, Carbs: 4, Fiber: 0, Protein: 3)
  • 6 oz. dried cranberries (Calories: 560, Fat: 0, Carbs: 132, Fiber: 8, Protein: 0)


Nutrient Total (for 10 bars): Calories: 2,601, Fat: 59, Carbs: 363, Fiber: 32, Protein: 168


  • Mix all ingredients in a bowl by hand.
  • Spread the mixture in a 9×13 baking dish and refrigerate for 30 minutes.
  • Cut into 10 even pieces and enjoy. Store extras in the fridge.



7 Delicious Muscle-Building Smoothie Recipes


Smoothies are one of my favorite things to “eat” as part of a healthy diet. I often recommend them to clients who don’t have much of an appetite in the morning. Smoothies are great because they’re adaptable to almost anyone’s taste buds, nutritional needs and food allergies. They are quick and portable, and you’re sure get the most nutritional bang for your buck. (See also Make Healthy Eating Easier With These Items.)

Chocolate Peanut Butter Smoothie

This tastes just like a peanut butter cup, so if you have a sweet tooth, this will satisfy you in the morning. The peanut butter provides healthy fats for staying power and it’s a healthy way to satisfy your chocolate craving.


  • 1 cup milk (dairy, almond or soy)
  • 1 frozen banana
  • 2 tablespoons nut butter
  • 1 scoop chocolate protein powder

Green Monster Smoothie

This is an easy way to pack in a serving of vegetables outside or your typical lunch or dinner. The added fiber in this smoothie will aid in satiety and power you through your day.


  • 1 cup milk (dairy, almond or soy)
  • 2 handfuls of spinach or kale
  • 1 frozen banana
  • 1 scoop of protein powder of your choice

Pina Colada Smoothie

A client shared this one with me after picking up some coconut Greek yogurts. Tastes like a tropical vacation. Pineapple is high in vitamin A, vitamin C, calcium, phosphorus, and potassium to boost your immune system and build strong bones. The coconut butter adds some healthy fats and it’s a fun change-up from nut butters.


  • 1 cup Chobani Coconut Greek Yogur
  • 1 cup fresh pineapple
  • 1 tablespoon coconut butter
  • 1 scoop vanilla protein powder

Key Lime Pie Smoothie

I saw this recipe on one of my favorite blogs, Peanut Butter Fingers, a fun take on a unique yet healthy smoothie. Lime juice is a great way to get a dose of vitamin C, without the added sugar that tends to be high in fruit juices.


  • 1 Oikos Key Lime Greek Yogurt
  • 1 frozen banana
  • 2 tablespoons lime juice
  • 1 scoop vanilla protein powder

Peanut Butter and Jelly Smoothie

Fun for athletes of all ages, packed with great protein and antioxidants from the rich berries.


  • 1 cup milk (dairy, almond or soy)
  • 2 tablespoons nut butter
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen raspberries

Cocoa Coffee Smoothie

I love anything mocha flavored, and the addition of caffeine can be beneficial for athletic performance.


  • 1 cup milk (dairy, almond, soy)
  • 1 tablespoon ground coffee or espresso
  • 1 frozen banana
  • 1 scoop chocolate protein powder

Pumpkin Pie Smoothie

The addition of pumpkin not only deepens the flavor but also adds a punch of vitamin A.


  • 1 cup milk
  • 1/2 cup canned pumpkin
  • 1 frozen banana
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1 scoop vanilla protein powder