From our experts: Jessi Holden is a registered dietitian/nutritionist at Mary Free Bed. Along with a delicious and easy pancake recipe just in time for Valentine’s Day, I’ve also got some self-talk tips for showing the person in the mirror some love.
Stop “shouldn’t-ing” or “shoulding” yourself: When we say things like “I shouldn’t eat that,” we begin to feel guilty for even wanting it. Most often, we still eat the food and then feel worse. Try to remind yourself that ANY food can fit into your lifestyle with mindfulness.
Listen to your negative self-talk, and talk BACK: What kinds of things do you say to yourself? Talk back to your inner bully, and fuel the voice of your inner caregiver. What would you say to a friend?
Negative kitchen talk: Instead of saying “I’m not creative enough in the kitchen,” try “I’m learning to increase my knowledge and to try new things with confidence. Not every recipe will go according to plan, and that’s OK.”
Progress makes progress: Get rid of the idea that progress makes perfect … there’s no such thing. Instead, focus on small steps you can make when cooking or baking at home to work toward your health goals without sacrificing good-tasting food.
Don’t beat yourself up: Don’t ask yourself “Why did I eat that?” Get curious and ask “Was I hungry? When was the last time I ate? Did it keep me full/satisfied? What might I be feeling that’s lead me to this action?”
Most importantly, trying new things can be FUN! We want our food and the time we spend in the kitchen to be pleasurable. Now, are you ready for an easy recipe that’s delicious and fun? Let’s do it!
It looks like a lot of steps, but I promise you can whip these up quick with some practice. Enjoy them with extra fruit on top, syrup, butter or some whipped cream! Or build a pancake charcuterie board like the one pictured. Just add some heart-shaped chocolates, fruit or nuts. Enjoy!
Strawberry Chocolate Chip Pancakes
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 cup liquid (milk, milk alternative, water or even raspberry tea – make two cups of tea using four tea bags, and let it cool after steeping)
1 cup of frozen strawberries (or mixed berries)
1/2 cup cottage cheese or plain Greek yogurt
1 tsp. baking soda
• 1/3 cup plain quick oats
• 1/3 cup chocolate chips
• 1 tbsp. chia seeds
• 1 tbsp. flax meal
• 1/3 cup roasted nuts
• 1 egg
1. If using tea, prepare so it can cool.
2. Microwave frozen berries until juicy.
3. Using an immersion blender (food processor or regular blender), puree fruit to liquid. If adding oats, blend those as well.
4. Mix berries with flours, cottage cheese or Greek yogurt, and baking soda.
5. Add selected liquid gradually, and mix as you go. Stir to desired pancake consistency.
6. Stir in chocolate chips, if desired.
7. Spray skillet with cooking spray. Heat skillet to medium. Pour batter.
8. Flip when edges appear solid, or bubbles stop forming. Patience is key for good pancakes!
9. Enjoy warm.
Yields 12 small pancakes.
Nutrition information: One pancake (using 2% milk as the liquid; chocolate chips not included) is 53 calories, 1 gram fat, 9 grams carbohydrates, 3 grams protein
Need more help? Mary Free Bed offers outpatient Nutrition Services with registered dietitians available to help you build sustainable, doable and individualized goals. For more information, call 616.840.8908.