Barely Banana Protein Pancakes + Rise & Shine Cookbook {Podcast Episode #296}

Over the years, we’ve made more batches of pancakes than we can remember. From pumpkin to blueberry to apple, fluffy pancakes are always greeted with a smile in our households. Now, thanks to these moist and mouthwatering Barely Banana Protein Pancakes (with 4 Little Ingredients), we have a new recipe to add to the mix.

Barely Banana Protein Pancakes via #breakfast

On this week’s Cooking with the Moms podcast, we welcome Katie Sullivan Morford to the show to dish about this recipe and her new cookbook, Rise & Shine: Better Breakfasts for Busy Mornings (Roost Books, 2016) and to talk about easy ways to boost the flavor, variety, and nutrition of your family’s morning meal.


Rise & Shine cookbook via

The last thing any of us needs is a breakfast recipe that’s fussy. But after a good night’s sleep, the first thing we all need is nourishment, especially protein. Eating breakfast is good for your body weight, your grades (if you’re in school!), and certainly your mood. To the rescue is Katie’s new book, filled with 75 easy and interesting recipes. We have one copy of Rise & Shine between us, and right now we’re fighting for custody of the book 🙂

Rise & Shine cookbook via #breakfast

We love the idea of adding veggies to breakfast and turning quesadillas into something kids would want to devour in the morning.

Rise & Shine cookbook via #breakfast

And speaking of green, Katie’s green smoothie gets its sweetness naturally from pineapple, banana, and an orange, and we agree that even our kids would love it too.


When we tried Katie’s banana pancakes, we topped them with maple syrup, but you can certainly use homemade jam instead.

4.8 from 44 reviews
Barely Banana Protein Pancakes
The batter for these protein-packed, gluten-free, pint-sized pancakes gets whirled together in one fell swoop in a blender, which doubles as the perfect pouring vessel. They are smaller and thinner than typical pancakes—think silver dollars—with a mild banana flavor that favors a swipe of tangy jam over the traditional drizzle of maple syrup. They taste best when you cook them thoroughly; they are supremely moist, so it’s hard to overdo it. (Reprinted with permission from Roost Books)
Recipe type: Breakfast
Serves: 40 silver-dollar pancakes; 3 or 4 servings
  • 3 large eggs
  • 1 cup old-fashioned rolled oats
  • 1â…“ cups cottage cheese
  • 1 small ripe banana
  • Oil or butter for greasing the skillet
  • Favorite jam for serving
  1. Put the eggs, oats, cottage cheese, and banana into a blender. Blend until the oats are pulverized, the cottage cheese is blended, and the batter is smooth.
  2. Set a skillet over medium heat. Add about a teaspoon of oil and swirl the pan to coat the bottom. Pour about 1 tablespoon of batter into the pan for each pancake, making as many as will fit without crowding. Cook until bubbles appear across the surface and the bottom is deeply brown.
  3. Use a spatula to flip the pancake and cook until firm to the touch, another 1 to 2 minutes. Serve hot out of the pan with a thin layer of jam.

It’s Giveaway time – GIVEAWAY CLOSED

Win a free copy of Rise & Shine by Katie Sullivan Morford and a Ninja® Blender System with Auto-iQ™ Technology

What you’ll win:

Rise and Shine: A cookbook featuring 75 breakfast recipes that are entry-level-easy. The recipes are doable and delicious, and they’re tailor-made for busy families and their whirlwind mornings.
Ninja® Blender System with Auto-iQ™ Technology: A blender with pre-programmed settings with unique blending patterns that delivers smooth, consistent results, with no guesswork required. Available at all major retailers nationwide, starting at $249.99

TO ENTER post a comment here and tell us why you’d like to win the book and blender and/or your favorite family breakfast recipe. We will pick one winner at random on December 28, 2016. (U.S. only please)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

 Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms)

Please post an additional comment every time you do something extra.

Good luck!


Carrot Sunshine Smoothie Bowl

Beans in your smoothie bowl? You betcha!

This nutrient-packed smoothie bowl comes together quickly with fiber-rich cannellini beans, carrot juice, frozen pineapple, chia seeds, and banana. It’s naturally sweet, rich in vitamins A and C, and provides 5 grams of fiber.

Carrot Sunshine Smoothie Bowl via #beans #smoothiebowl

This week, kids across the country are heading back to school, even though the sun is shining bright and summer is still in full swing. We realize that for a lot of you, this new back-to-school reality means taking a break from Pokemon GO, dusting off backpacks and lunchboxes, and revving up your repertoire of healthy family recipes.

Carrot Sunshine Smoothie Bowl via #beans #smoothiebowl

To keep your kids well fed and well fueled throughout the day, we’re here to the rescue with this recipe for Carrot Sunshine Smoothie Bowls. We’ve created quite a few smoothie bowl recipes over the past few months, and we were determined to come up with at least one recipe with beans. (Ever since recording a Cooking with the Moms podcast episode on the importance of feeding your good gut bacteria with a variety of fiber-rich foods, we’ve been just a wee bit obsessed with beans … and other fiber-filled foods.) It may sound a bit strange, but the beans work really well in the recipe, adding thickness, and of course, fiber.

Blend up this flavorful bowl for breakfast, as an after-school snack … or even dessert. Read more

Avocado Key Lime Pie Smoothie Bowl

If you love bowl meals as much as we do, then breakfast is the perfect time of day to satisfy your craving … with a smoothie bowl.

For this Avocado Key Lime Pie Smoothie Bowl, we took Key Lime Pie and turned it from a decadent dessert into a spoonable drink. Vanilla yogurt and agave add a subtle sweetness to the bowl, and nutrient-dense California Avocado provides a pretty green color as well as good-for-you monounsaturated fats and nearly 20 nutrients including vitamins, minerals, and dietary fiber.

Avocado Key Lime Pie Smoothie Bowl via The Meal Makeover Moms

This smoothie bowl can do double duty as a snack … or triple duty as a dessert.

Disclosure: We created this recipe for the California Avocado Commission. We were compensated for our work, and all opinions are solely our own. For the full recipe head on over to The Scoop blog at

Avocado Key Lime Pie Smoothie Bowl via The Meal Makeover Moms

The 2015 Dietary Guidelines for Americans recommend a shift from saturated fats in the diet to mono- and polyunsaturated fats. Our avocado smoothie bowl meets that goal. The guidelines also emphasize a more nutrient-dense, plant-based style of eating, which once again, pairs up perfectly with our avocado smoothie bowl.


Tune in to this week’s Cooking with the Moms radio to hear all about this recipe as well as our recipe for Freekeh Lentil Salad with Chickpeas and California Avocado.

Read more

Healthy Homemade Granola

Make your own healthy, lower-sugar granola from scratch by combining  oats, wheat germ, walnuts, raisins, and a bit of brown sugar. Serve in a bowl with milk or layer into a parfait with Greek yogurt and fresh fruit.

Homemade Healthy Granola via #breakfast

We adore this recipe!

Homemade Healthy Granola via #breakfast

Store-bought granola is often loaded with added sugar. We use just 1/4 cup brown sugar and naturally-sweet raisins, which don’t contain added sweetener. We boost the nutrient density by adding sunflower seeds and walnuts for heart-healthy omega-3 fats.

Homemade Healthy Granola via #breakfast

[Tweet “Homemade healthy granola #recipe – Just 1 teaspoon added sugar per serving]

Homemade Healthy Granola via #breakfast

Homemade, Healthy Granola
Making your own granola for your family is easy and it's lower in added sugar compared to what you typically find at the grocery store. Our recipe calls for ¼ cup brown sugar, which means you'll only get 1 teaspoon sugar per ½-cup serving.
Recipe type: Breakfast, snack
Serves: 12
  • 3 cups quick-cooking oats
  • 1 cup walnuts, roughly chopped walnuts
  • ½ cup sunflower seeds
  • ¼ cup brown sugar
  • ¼ cup wheat germ
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon kosher salt
  • ⅓ cup organic canola oil
  • 1 egg white (save the yolk for a later use)
  • 1 teaspoon vanilla extract
  • ½ cup raisins
  1. Preheat the oven to 300°F. Lightly oil or coat two medium-size baking sheets with nonstick cooking spray and set aside. (If you are making half a recipe, just use one large, rimmed baking sheet.)
  2. Stir together the oats, walnuts, sunflower seeds, brown sugar, wheat germ, cinnamon, and salt in a large bowl. In a separate bowl, whisk the oil, egg white, and vanilla until well blended. Pour over the oat mixture and stir until well coated.
  3. Spread the mixture evenly on the prepared baking sheets and place in the oven side by side. Bake about 25 minutes, stirring every 10 minutes, or until golden brown. When done, cool about 10 minutes before stirring in the raisins.
  4. * To make parfaits, use about about ½ cup granola and layer with your favorite low-fat Greek yogurt and fresh sliced fruit.
Nutrition Information
Serving size: (about ½ cup), Calories: 290, Fat: 18g, Saturated fat: 1.5g, Carbohydrates: 26g, Sodium: 65mg, Fiber: 4g, Protein: 7g

What’s on your Father’s Day breakfast-in-bed menu?

Watch us cook up this healthy granola on Facebook LIVE.

Strawberry Peanut Overnight Oats

Start your family’s day with our Strawberry Peanut Overnight Oats. Each nourishing bowl has 16 grams of protein, 7 grams of fiber, and 20% of the bone-building calcium you need each day.

Strawberry Peanut Overnight Oats via #oats #peanuts #breakfast

We created this recipe for Planters Peanuts and were compensated for our work. All opinions are our own.

Strawberry Peanut Overnight Oats via #oats #peanuts #breakfast

Whether you’re a busy mom juggling family and work commitments or a 10-year-old whose favorite part of the day is playing kickball at recess, waking up to a wholesome (and flavorful) breakfast is your winning ticket to feeling alert and energized all morning long.

Read more

Chilaquiles with Leftover Nachos for Breakfast {The Recipe Redux}

Saving leftover nachos to make chilaquiles (a traditional Mexican egg and tortilla chip breakfast) the next morning is a great way to decrease food waste and shake things up at breakfast.

Chilaquiles via

This month, our Recipe Redux healthy blogger recipe challenge was to serve up a seven-ingredient-or-less recipe. We were asked to share a healthy, no-brainer dish that we fix for breakfast, lunch or dinner. Since Liz and I had just recorded a podcast on decreasing food waste I was inspired to repurpose some black bean and Cheddar cheese nachos that were left over from the night before.

Read more

A Healthy and Gorgeous Green Smoothie Bowl

Energize your family’s day with this Gorgeous Green Smoothie Bowl. Made with kiwi, baby spinach (or kale!), frozen banana, and other good-for-your-family ingredients, you can serve this for breakfast or as an after-school snack.

Gorgeous Green Smoothie Bowl via

Scroll down for the recipe, or check out in our free download of The Smoothie Bowl Coloring Cookbook.

The Smoothie Bowl Coloring Cookbook via

We loved this recipe so much, that we chose it for the cover of our book.

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Cottage Cheese, Orange, and Pomegranate Protein Bowls – {The Recipe Redux}

Power up your your morning with this protein-packed breakfast bowl made with low-fat cottage cheese, pistachios, hemp seeds, orange slices, pomegranate arils, and coconut chips. Kid friendly? You bet it is!

Cottage Cheese, Orange and Pomegranate Protein Bowl via #protein #breakfast

I always tell my children that the best part of my day is my morning cup of coffee. Can you relate? It’s warming and gives me the jolt I need to get the day going. While my boys can’t relate (just yet), they can relate to being hungry in the morning. Heck, they’re hungry all the time. Growing kids, and all of us for that matter, should eat a nutrient-rich meal in the morning (especially protein), but more times than not, breakfast is sort of forgotten or gobbled up quickly in the form of a piece of toast or a bowl of cereal.

Read more

Frozen Raspberry & Mango Smoothie Bowl for a Healthy, Fiber-Rich Breakfast or Snack

Combine frozen raspberries and fresh mango with Greek yogurt and chia seeds for this colorful, healthy, and perfect-for-breakfast-or-snack smoothie bowl.

Frozen Raspberry & Mango Smoothie Bowl via

The new 2015 Dietary Guidelines for Americans encourage everyone to eat a variety of fruits and vegetables, limit calories from added sugar and saturated fats, and reduce sodium intake, and this Frozen Raspberry & Mango Smoothie Bowl fits right into those recommendations.

This Frozen Raspberry & Mango Smoothie Bowl is from our newly-released book, The Smoothie Bowl Coloring Cookbook. It’s low in sodium, contains no added sugar, and it has just 1 gram of saturated fat. Each serving provides a much-needed 9 grams of dietary fiber, which can help maintain a healthy weight, reduce risk of diabetes and heart disease, and keep our digestive systems running smoothly.

Read more

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