Chocolate Blueberry Protein Pancake




Chocolate Blueberry Protein Pancake
Serves 1
Quick and simple nutritious breakfast!
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  1. 1/2 banana
  2. 1 egg
  3. 3/4 scoop Rainbow Light Chocolate Energizer Protein (or about 17 grams if using different protein)
  4. 1 TBS Navitas Cacao Powder
  5. 1/3 C. blueberries
  6. 3-5 Vanilla Creme Sweet Drops (or 1 tsp. honey)
  7. 2 tsp. Justin's Honey Peanut Butter (or other topping)
  1. In a bowl, mash banana WELL with a fork.
  2. Mix in egg until well combined.
  3. Pour in protein powder, cacao powder, blueberries, and sweetener of choice.
  4. Mix all ingredients well. You may need to add about 1 tsp. water to mix in.
  5. Heat small pan on medium heat and spray non-stick spray on pan.
  6. Pour mixture into pan, using fork to spread mixture out a bit.
  7. Flip once bubbles start to appear all over the pancake.
  1. 1. You can replace chocolate protein powder for 20 grams of vanilla and omit cacao to make a vanilla blueberry protein pancake (add some cinnamon!)
  2. 2. Pancake mixture will be fairly thick and that's okay.
  3. 3. Nutrition information: 304 calories, 21g protein, 30g carbs, 12g fat, 14g sugar
Ky's Kitchen

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Spicy Sweet Potato Wedges

I tried making crispy sweet potato fries and it just didn’t pan out that way…they are more like potato wedges.  Still delicious and it satisfies a fry craving (just add ketchup!) 


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Spicy Sweet Potato Wedges
Yields 3
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  1. 1 lb. sweet potatoes
  2. 1 TBS olive oil
  3. 1 TBS siracha hot chili sauce
  4. 1 tsp. chili powder
  5. salt and pepper to taste
  1. Cut potatoes ends off and then cut down the middle length-wise
  2. Cut into wedge form (about 1/4-1/2 inch thick)
  3. Soak wedges in bowl of water for about 1-2 hours (IMPORTANT!)
  4. Drain water and lay wedges out to dry on paper towel-lined plate for about 20 minutes
  5. Preheat oven to 400°F
  6. Toss fries with all ingredients on large parchment paper-lined baking sheet (I used a food brush to help coat wedges evenly)
  7. Spread fries on baking sheet (try to make sure they don't touch each other)
  8. Bake 25 minutes, turning halfway though
  9. Broil for the last minute
  1. Makes 3 side servings.
  2. Per serving: 180 cals, 32.2g carbs, 3.9g fiber, 1g sugar, 2.1g protein
Ky's Kitchen
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Seattle Stairclimb

As many of you already know, my husband Conner will be participating in the Scott Firefighter Stairclimb in March.  This event helps the Leukemia & Lymphoma Society raise money for blood cancer research and patient services.  His goal is to help fundraise $1000 for the organization and he’s a little over half way there already!   Con has been training hard for this, as it’s no easy feat.  Full gear, air tank, and 69 stories?  Oh and his goal is to do it all in 15 minutes!  He’s been running stairs, doing gym workouts, doing at-home cardio workouts, you name it…

Learn more about it here!

I will also be going with him and cheering him on at the Stairclimb.  I was thinking of all the things he’s done for me and how much he’s helped me grow this past year.  It got me thinking about his line of work and how it has affected me…


Being married to a firefighter has taught me a few things:
Patience – I have to share him with a lot of other people, sometimes day and night, or even a week on a wildfire
Helping people does matter - whether it’s physically/emotionally or in other challenging times (we all need help at some point)
Small acts of kindness matter – it may not seem like it, but you never know what people will remember about you
Appreciating service members for their sacrifices - for all the aforementioned reasons!
Being active/volunteering in the community is great for everyone – it builds up communities, families, and children

 I could name more but those are the ones I could think of.  For all those reasons, coupled with the whole reason for the Stairclimb, I’m really looking forward to this event.
  Thanks for reading and I hope you check out the link above for more info!




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