Protein Pancakes

It seems like everyone’s trying to eat more protein lately…. especially at breakfast, where eggs can get boring after a while. This recipe is adapted from The All New Good Housekeeping Cookbook, but I used higher-protein, higher-fibre flours and more eggs to make it less refined-carb-y and more protein-y… this recipe makes six big just-one-for-breakfast sized pancakes.

1/2 cup white (all purpose) flour

1/2 cup whole wheat flour

1/2 cup buckwheat, oat, or spelt flour, or a combination

1/2 cup soy flour or other bean flour, or a combination

1/4 cup sugar

1/4 cup ground flax seed or oat bran, or a combination

4 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon salt

2 to 2 1/2 cups buttermilk (or skim milk with some sour cream or yogurt stirred in)

1/4 cup melted butter

4 large eggs

Stir all dry ingredients together in a large bowl. Beat 2 cups of milk (and other dairy if using) with butter and eggs in a medium bowl. Add wet ingredients to dry, stirring until just combined. If the batter is very stiff, add some more milk until the batter can pour off a spoon. It will still be quite thick, though. It depends on the kinds of flours you use.

You can make the pancakes any size you want. Heat pan over medium heat. Grease your pan if it is not non-stick.

Pour batter into hot pan and spread with back of spoon if it is too thick to flow on its own. Cook until bubbles stay holes when they burst – they don’t cover themselves back up with uncooked batter. Edges of cake will be dry, too. Flip and cook for another minute or two.

Pancakes keep well in the fridge for about a week, or the freezer for a month or two. Heat in microwave for 30 seconds, top with jam or syrup or both.

Hey kids, eat your fruits & vegetables

From birth to early adulthood, bodies are continuously growing and healthy foods are essential to development. Eating plenty of fruits and vegetables everyday can help reduce the risk of Heart disease, High blood pressure, Type II diabetes and certain cancers.

We all know that it’s important for children to eat their fruits and vegetables but, getting them to actually eat them can be a challenge.

Get Sneaky
Children can be quite persistent when it comes to trying or not trying new foods so from time-to-time you might have to go a little 007 on them. Try a Smoothie (Shaken not Stirred) for breakfast; super healthy, versatile and oh-so-tasty. Adding veggies to a fruit smoothie can oftentimes go unnoticed by a child and the pay-offs can be astronomical.

Start with milk, fruit juice (such as orange or pineapple), yogurt or honey and mix in one of these fruit & veggie combos and see if you get busted:

  • Sweet Potato/Carrot with blueberries and/or strawberries
  • Carrot with apricot and mango or peaches or apples and bananas
  • Beets with blueberries

Once you get away with those… pull out the big guns!

  • Kale/Spinach with pears or pineapples

Power to the children

Everybody likes to be in charge, even children. Let the kids do some grocery shopping! If they pick it, they’ll eat it, or at least try it. Not to mention all of the great and unique choices the grocery store affords these days like:

  • Dragonfruit
The plant is actually a type of cactus, and the fruit comes in 3 colors: 2 have pink skin, but with different colored flesh (one white, the other red), while another type is yellow with white flesh. Dragon fruit is low in calories and offers numerous nutrients, including Vitamin C, phosphorus, calcium, plus fiber and antioxidants.

 Dragon fruit tastes wonderful! – sweet and crunchy, with a flavor that’s like a cross between kiwi and pear.

Spaghetti Squash

Spaghetti squash, named because its flesh comes apart in long strands when cooked can be served in a number of different ways. Top “strings” of spaghetti squash with pasta sauce or try puréed cooked winter squash with cinnamon and maple syrup! Plus, the seeds from winter squash make a great snack food, just like pumpkin seeds. 

Get dirty

Grow a vegetable garden with your kids. Not only will you teach them how to care for the environment but it will also encourage them to eat what they’ve grown and give them a sense of satisfaction and accomplishment. A couple of fun facts to get the kids started?

  • Did you know that there are flowers you can eat?
  • Sunflowers can grow so tall that you need a step ladder to water them.

Remember, most children need to be introduced to a new food over 10 times before they will try it. So don’t give up on any vegetable or fruit.

The ABC’s of Fruits and Vegetables and Beyond: Delicious Alphabet Poems Plus Food, Facts and Fun for Everyone

This rich alphabet book is actually two books in one. It will not be put aside after a child learns the alphabet. A great value as it provides on-going pleasures for children (and parents) as they progress from beginning readers into grade-school and beyond. Part one teaches the ABC’s via twenty-six funny and clever poems about both common and unusual fruits and vegetables. Each poem, written by Steve Charney, a Jim Henson writer, is exuberantly illustrated by Maria Burgaleta Larson.

The second part, by noted food writer David Goldbeck goes “beyond the ABC”s” – bringing children to a comfortable connection with these foods. This remarkable feat is accomplished through a wonderful mix of jokes, tongue twisters, unusual facts, poems, kid-friendly recipes, shopping tips and the like. The writing and illustration is beautifully brought together through the design of Mark Larson.

TWEET this for a chance to win a copy of The ABCs of Fruits and Vegetables and Beyond: Delicious Alphabet Poems Plus Food, Facts and Fun for Everyone

What Three Foods Should You Not to Eat on a Date?

Here at The Magic Fridge, we’ve spent a lot of time telling you what foods you should be eating; smart choices, healthy alternatives and creative combinations. Now it’s time to focus on a few foods you might want to stay away from, especially when trying to make a first impression!

Leafy Greens
Avoid embarrassment when flashing your pearly whites and stay away from the often sticky, leafy greens such as spinach, seaweed and mint. Sure spinach loaded with calcium, vitamin K and iron and nothing freshens your breath better than mint but, let’s face it, who wants to give you a good night kiss with a bunch of mint stuck on your teeth?

Shrimp, crab and lobster are as tasty as they are difficult to eat. It’s not very classy to be shucking sharp bits of shell all over your date. Cracking, ripping and tearing open your crab like Daryl Hannah in Splash may not be the visual you were hoping for at the end of your first (and possibly only) date.

Cut the cheese – out of your first date diet. Sorry, but I couldn’t resist.
Cheese is fatty and heavy, and the dairy won’t help in the fresh breath department either. If it’s too late try a piece of fresh fruit to push that unpleasant smell away!

Most of these rules fly totally out the window once you’re in a committed relationship. Hey, who can go without lobster forever right? This post was admittedly written tongue in cheek, but if first impressions are important to you, keep these tips in mind…. or better yet invite your date over for dinner. A healthy home-cooked meal from the Magic Fridge will make a great first impression. Shhh… it’ll be our little secret!

Book a consultation by March 15th and receive $100 off your first service.

The Choice is yours, literally.

What should I have for breakfast? I could grab a muffin at Time Horton’s or maybe I’ll just have a bowl cereal. I wonder if I should I eat my lunch now or should I wait until after my 1:00 meeting? What are we going to have for dinner? How are aware are we of the food-related decisions we make every single day and how does our environment influence those decisions?

A recent study conducted at Cornell University showed that the average person estimates they make 15 food-related decisions everyday when in fact, the actual number of food-related decisions is over 200. Based on the results it’s fair to we often engage in Mindless Eating!

The study, conducted by Brian Wansink is a reminder not to eat on autopilot and to treat every one of these choices as a new chance to eat better. “It’s really easier than we think to let small things around us — plate size, package size, people around us, distractions — influence these 200-plus decisions because we are not aware of them in the first place,” said Wansink.

Tips to prevent overeating

Here are a few steps to turn things around after a holiday season filled with mindless eating.

Use smaller bowls
People who served themselves foods into smaller serving bowls ate almost 60 percent less than when they are served helpings in larger bowls. I used to think this was the dumbest tip, but I kept seeing it in weight loss advice…. so I tried it! It really works. So does this next one.

See it before you eat it
Avoid eating directly from the package. People served a snack mix in a bowl ate 134 fewer calories than those eating straight from the bag.

Bank your calories
Skip the appetizers if you know you want to save room — and enjoy — the upcoming dessert. You’ll also be more accurate at estimating the number of calories you consumed.

Embrace your comfort food
Don’t eat around the food you really want. Just eat it in a small portion.

I don’t know about fewer decisions, but here’s a better one. Give The Magic Fridge a try and see just how tasty and easy healthy eating can be. To book a consultation contact

Time to spare: Beau’s Brewery

What are you going to do with your extra time now that your fridge is a Magic Fridge? How about: Beau’s Brewery

Beau’s Brewery is a locally, family-run brewing company pouring award winning, flavorful beer using only the highest quality, all natural ingredients. Their flagship brew, the Lug Tread Lagered Ale has been flying off LCBO shelves., it’s a masterful blend of fruitiness and flavor.

Now that we’ve wet your whistle…
Why not take a trip out to Vankleek Hill and meet the gang for a tour of the facilities. The tours is free and samples are provided but, it is an informational tour, not a drinking tour.

Beaus All Natural Brewing Company
10 Terry Fox Drive
Vankleek Hill, ON
KOB 1RO • PO BOX 279

Tel: (866) 585-BEER (2337)

Let’s make a meal – plan!

The one item in your budget that you probably have the most control over is your grocery bill. Too many people spend way too much on groceries… period.

If saving money is a priority for your family then your groceries should be a top priority! Believe it or not, The Magic Fridge offers several options that will save you both time and money.

Less Stress
It’s 6 o’clock, your family is hungry, tired, complaining and you have no idea what’s for dinner. Trying to come up with something to cook at the last minute a whole lot of fun. Dinner will be much more relaxed when you don’t have to stress about it.

Quality Time
Dinner time use to be the time for families to gather and share news and experiences of the day. Parents and children can pay some needed undivided attention to each other. Make dinner a daily family tradition, again.

Eat Healthier
Cut down on the fast food and enjoy a home-cooked meal. Home-cooked meals tend to be much healthier than hamburgers with fries, fried chicken or pizza. When you plan your meals, you tend to include healthier alternative such as chicken breast, salads and vegetables.

Tasty Technology

There are hundreds of food applications available for the iphone. Everything from where to eat, what to eat and even what not to eat! Here are 3 of the most popular apps around. The only thing these apps can’t do is cook for you. Although it’s probably on the way!

We understand you probably won’t eat in every night but when you do decide to eat out, why not try try something new. Urbanspoon uses three factors to classify restaurants: neighborhood, type of cuisine and price. Simply shake your iPhone, and the app spins eventually bringing you to a page with a restaurant’s phone number, address and user reviews. Don’t like the results? Just give the phone another shake. Picky eaters can choose to lock a column in place if you like, limiting choices to a specific neighborhood, type of cuisine or price point. The random element adds in a bit of fun and can inspire you to try a place you’ve never visited before.

Epicurious gives users access to thousands of recipes found on The app divides recipes into categories like healthy lunches or decadent desserts. Select the category you want, browse the contents and choose your dish. Each recipe has clear instructions on how to go from raw ingredients to a culinary masterpiece.

Lose It!
Succeed at weight loss with Lose It! Set goals and establish a daily calorie budget that enables you to meet them. Stay on track each day by recording your food and exercise and staying within your budget. Enter food and exercise easily using a searchable database. Quickly re-enter foods and meals you’ve had in the past.

Lose It! is the most complete and streamlined weight loss application for the iPhone.

Do you have an iPhone app you think we should know about?

Help End Breast Cancer while you eat!

On Sunday October 3rd, 2010 thousands of united hearts will walk side by side, connected by the common goal of ending breast cancer and improving those affected by the disease worldwide.

Breast cancer is the most common cancer among Canadian women and although its causes are still unknown
the National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related.
Emerging new research clearly shows us that food and lifestyle choices can make an incredible difference in lowering a person’s risk of breast cancer. This means that now, perhaps more than ever, we can each choose to proactively fight now against breast cancer.

Here are three must-have anti cancer recipes that just happen to be tasty as well.

Broiled Salmon with Balsamic Raisin Syrup and Sauteed Garlic Greens
Inspired by a recipe from The Fitness Kitchen cookbook by Shelly Sinton, the balsamic syrup succulently enhances the presentation as well as the flavor of this omega-3 rich dish. The sautéed greens add color, hearty flavor and a delicious dose of antioxidants and other cancer-combatting phytonutrients.

View recipe

Curried Sweet Potato and Lentil Stew
The sweet potatoes are rich in cancer-fighting beta-carotene and other phytonutrients and lentils are packed with fiber. Colorful and delicious, this meal also makes an excellent lunch.

View recipe

Pumpkin Oat Pancakes with Orange Yogurt Sauce
Low in calories and high in fiber, pumpkin turns ordinary pancakes into an extraordinary healthy breakfast! These pancakes will give you a satisfying morning meal all while fighting cancer!

View recipe

Pumpkin Oat Pancakes with Orange Yogurt Sauce

It is estimated that this year, 250,000 new cases of breast cancer (invasive and in situ) will be diagnosed among women in the United States.

Diet is crucial in protecting you against breast cancer.

Pumpkin Oat Pancakes with Orange Yogurt Sauce

For the pancakes:
1-1/4 cups rolled oats
1 cup whole wheat pastry flour
2 tablespoons freshly ground flax meal
1 tablespoon baking powder
1 teaspoon pumpkin pie spice
1-1/4 cups solid pack pumpkin
3 eggs (or 6 egg whites)
1 cup low-fat milk (try almond or rice milk for a change)
1 teaspoon pure vanilla extract
Canola oil

For the sauce:
1 cup lowfat vanilla yogurt
1/4 cup freshly squeezed orange juice
1 tablespoon minced orange zest
1/4 cup finely chopped walnuts


  1. To make oat flour, place rolled oats in a food processor and pulse until ground. Add oat flour, whole wheat pastry flour, flax meal, baking powder and pumpkin pie spice
  2. to a large bowl and whisk to combine.

  3. In a separate large bowl, whisk together pumpkin, eggs, milk and vanilla until well-blended. Add wet ingredients to the bowl of dry ingredients and use a wooden spoon to combine.
  4. Preheat skillet or griddle to medium-high heat and brush with canola oil. Pour 1/4-cup batter on griddle and cook for 2 to 3 minutes or until edges of pancake have set and bubbles on top of the pancake burst. Flip and cook for 1 to 2 more minutes or until second side is lightly browned. Repeat with remaining batter.
  5. Meanwhile, in a small bowl, whisk together sauce ingredients. Serve pancakes warm drizzled with sauce. Garnish with extra walnuts, if desired. Enjoy with a side of fresh orange or cantaloupe slices.