Protein Waffles

I made these this morning with my new supply of gemma pea protein powder. I've mentioned before how I really like this kind of protein powder for baking with, because it's really floury in texture. It's nasty in shakes (chalky and thick!) but great in baked goods. It does absorb more liquid than flour, so if you use it, you'll probably need to increase the liquid ingredients a little, or add some extra water. In the waffles, I actually couldn't tell that they were protein-y and not just regular waffles.

So, here's the recipe:
Protein Waffles
Makes 4 waffles, 163 Cal, 4g fat, 17g carb, 13g protein

1/2 c flour (60g)
1/2 c gemma pea protein powder (40g)
1 T cornmeal
pinch of salt
1/4 t baking soda

3/4c skim milk + 1/2 T vinegar (to make sour milk)
1T butter, melted
1 egg, separated
pinch of cream of tartar

Preheat your waffle iron. Mix the milk and vinegar together and set aside to sour while you prepare everything else. Combine the dry ingredients in a bowl and mix. Separate the egg, and beat the egg white with the cream of tartar until stiff. Add the egg yolk and melted butter to the milk mixture and combine. Pour the milk mixture into the dry ingredients and mix until just combined. Gently fold in the beaten egg whites. Spray the waffle iron with nonstick spray, then spoon batter into it. I cooked mine for about 3 minutes, but your iron may be different.

MMMM!

New Kettlebell move: burpee KB snatch

To make a burpee even more intense (like it needs it!), try doing a kettlebell snatch as you stand up between reps. :O

Another workout to do

From Ross Enamait, Work Capacity 101:

Complete within 2 minutes, and rest during any remaining time during the 2 minutes:

Pull-ups x 5
Medicine Ball Slams x 10
Burpees x 15
Jumping Jacks x 20

Repeat as many times as possible, with your goal being 10 rounds in 20 minutes.

iPhone armband

As promised, here is one of my crafty summer projects: an iPhone armband for my hubby to use while running. As a bonus, this is fitness related, too!

I am very pleased with how it came out. It has a buttonhole at the top for the earphones, and another large buttonhole on the side for the elastic strap the thread through. But the best part is the vinyl window. The phone is very securely in the case, but you can still use
and view the touchscreen through it. Awesome! :)

Fun (in a makes-you-puke kind of way) workout to try!

Pike Workout

I totally have this on my list to do after my baby is born. I can't wait to try it. I'm sure it will take me far longer than 30 minutes, though!

Get a Deck of Cards.
Shuffle them.

Spades: Burpees
Clubs: Mahlers
Hearts: Pushups
Diamonds: Squats

2-9 = Face Value
10-K = 10
A = 15

Go through as quickly as you can and keep time.