Apple Strudel Protein Pancakes February 15 2017

This recipe was inspired by my German heritage, the holidays, and all yummy things that include apples & cinnamon. These Swolecakes are my current obsession & go to lately, so I thought I'd share the recipe with ya'll. It's simple, quick, & easy to create!

Dry Ingredients:

1 Tbsp Coconut Flour

1 tsp Baking Powder

1 tsp Cinnamon

1 tsp Apple Pie Spice

1 tsp Maca Powder

1/3 Cup Rolled Oats/Oat Flour  *You can grind up some rolled oats yourself to create a flour.

1 Scoop Vanilla Protein Powder

2 Tbsp Chronic Strength Protein Crumble

Wet Ingredients:

4 Egg Whites

1/4 Cup Unsweetened Applesauce

1 tsp vanilla extract

1/2 tsp Stevia

1 small Apple-diced

1 Tbsp coconut oil ghee


1. Combine the rolled oats & all dry ingredients; blend together to create a fine powder.

2. In a separate bowl, combine the wet ingredients.

3. Dice up one small apple.

4. Combine the wet and dry ingredients and mix well to create a pancake batter. Use about 1/3 of the apples to mix into the wet batter. Set the remaining 2/3 apple aside to sautee.

5. Heat up a small pan with a little ghee (1 tsp) and toss in the remaining 2/3 diced apples, once the ghee is warmed up. Stir occasionally so they don't burn. Add an extra sprinkle of cinnamon and apple pie spice to them as they sautee.


6. In a separate pan, heat up a combo of ghee & coconut oil. Pour the batter into the pan & cook until golden brown on each side.


7. Stack them on a plate, top with the warm sauteed apples and a sprinkle of our Chronic Protein Crumble! Voila!!

*I like to add a light smidgen of almond butter to the tops of each layer as I stack them.

Enjoy!! Ice cream is optional and would be so good as an added bonus! 

I hope you like it & give it a try! If you do, I'd love to see how yours turn out, tag me on IG @swolepolk_chronicstrength, @chronicstrength, or @chronicstrengthproteinkitchen !!

Cucumber, Chic Pea, & Feta Salad November 10 2016

This is one of my simple favorites to toss together when I want a nice refreshing side dish. I threw it together based on what I had on hand at the moment.

First, I make a vinaigrette that I mix into it once it's all together. Honestly, I just add it all together without measuring and taste it as I add to it, but I can approximate about how much I use.

Vinaigrette Dressing:

  • Approx. 1 Tbsp. of finely diced shallot
  • 1 tsp finely diced garlic
  • Approx. 2-3 Tbsp of dijon mustard
  • 2-3 Tbsp EVOO
  • 1/4 tsp pink sea salt
  • Fresh cracked pepper
  • Fresh juice of 1 lemon
  • 1/4 cup red wine vinegar (sometimes I'll use Garlic or Pomegranate flavor)
  • 1/4 cup white wine vinegar
  • 2 Tbsp natural honey

For the salad itself, you'll need:

  • 1 can rinsed chic peas
  • 3 cucumbers peeled and sliced with seeds removed
  • 1/2 purple onion finely chopped
  • 1/4 low fat feta cheese
  • 1/4 tsp pink sea salt
  • fresh cracked pepper
  • 1-2 tsp dill

Once you get the salad together, I slowly drizzle some of the vinaigrette over the top and then gently mix it up. Tasting it as I add and mix to see if it needs more or not. Add a little at a time because once you add too much, you can't take it out. Add enough vinaigrette to your desired taste. You will have some left over vinaigrette, which I always set aside and use for salads for the remainder of the week. You can also add this cucumber salad atop some greens with some protein and you've got a quick salad.

With the salad, depending on the size of the cucumbers you use, you may want to add more or less chic peas, feta, or onions. Adding tomatoes to this is also very good, but I didn't have any at the time. It's definitely better once you let it marinate a little while in the vinaigrette, about an hour or two. After about 2-3 days it starts to soften as the acids begin to break it down. You can also vary the beans, cheese, or add-ins to switch it up a little if you like. Adding some fresh herbs is great as well. Enjoy!

Mango Salsa July 22 2016

July is usually the month when our mango tree is in full bloom and I have more mangos than I know what to do with. I created a simple mango salsa on the fly one afternoon with ingredients I already had in my fridge and I'm sure you may have on hand already as well, so I wanted to share it with you guys. All you need is:
  • A couple mangos (2-3), peeled and diced 
  • 2 Tbsp fresh lemon juice
  • Fresh cilantro
  • Diced purple onion
  • Sprinkle of sea salt

Start off with a couple of ripe mangos, just look at those beauties. Peel and then dice.

Once the mangos are diced, I toss it in about 2-3 Tbsp of fresh lemon juice and mix thoroughly.
Chop up come fresh cilantro and purple onion, approximately 2 Tbsp of each. I never really measure mine, I always taste it and add as I go. You may want to add a dash of sea salt to finish it off.
And voila, that's it! You could also add some sweet peppers or jalepenos if you have some to kick it up a notch. Hope you guys enjoy!

Mango Amino Popsicles September 09 2015

These Amino Mango Popsicles are quick and easy to make and healthier than your average popsicle. No added sugar, simply aminos, natural fruit, and water solidified. These are perfect on a hot summer afternoon and a life saver when it comes to cooling down your core temperature, all while restoring some energy... Winning!

1. I usually start by choosing which fruit I have on hand and which Amino flavor would pair best with it. I chose Mangos, since I have a fridge and freezer full of them from our mango tree. I have Gaspari's Aminolast in Orange Mango Twist on hand, so I decided to go with that combo. I did not add any fresh squeezed orange juice, but that would definitely be a great addition.

2. Fill up a shake blender with fresh mango or any fruit of your choice about 3/4 of the way full. The possibilities of fruit combinations are endless here.

3. Add 1 or 2 scoops of Aminolast or any other aminos you may have on hand.

4. Fill the remainder with water and blend up well.

5. Pour into individual popsicle molds and toss in the freezer to harden.

I love enjoying these after a workout, cardio, a long bike ride, or an intense HIIT cardio session. They're also great to enjoy as a healthy sweet-tooth fix. I hope you enjoy this recipe and give it a try.



Banana Nut Protein Waffles March 25 2015

My Banana Nut Protein Waffles are quick and easy to whip up either before or after the gym, or just for the heck of it! I normally just grab them fresh and eat them as is, or I'll use some "protein syrup", as I call it, by mixing protein powder with almond milk to drizzle over the top or dip into.


  • 1/3 Cup Gluten Free Rolled Oats
  • 1 Tsp Baking Powder
  • 1 Tsp Cinnamon
  • 1 scoop Banana Nut Protein Powder
  • 1 ripe/brown banana
  • 1 Tsp Vanilla/Banana Extract
  • 1/2 Tsp vanilla stevia
  • 4 egg whites
  • Pecans or Walnuts (*Optional)
  • 2 Tbsp Chronic Banana Protein Crumble


    1. Pour all the dry ingredients into a small blender/mixer & blend up well.

    2. Combine all the wet ingredients into a bowl and mix well.  I like to mash the banana a little in my hands first before placing it in the bowl with the rest of the wet ingredients.

    3. Add Chronic Protein Crumble to the batter & stir. You can also top your waffles with it for added taste, texture, & nutrients! You can also mix some chopped walnuts or pecans into the batter for an added crunch.

    4. Pour into the waffle maker and pull out when done (that's what he said). Voila!

     Macros (minus nuts & Chronic Protein Crumble):

    Calories: 385  Fat: 4g  Carbs: 44.3g  Protein: 40.5g  Fiber: 5.8g