Skip to main content

Breakfast Rice Cakes: A Fun & Protein-Packed Morning Treat

Does leftover rice go to your refrigerator to die?  I always have good intentions to use it up the next day and never do...until I found this recipe! If you're looking for a new, delicious way to use up leftover rice, these breakfast rice cakes are the perfect solution! Lightly sweet, crispy on the outside, and packed with flavor, they’ve become a staple in my house—especially because my 8-year-old loves them. You can mix in any fruit you have on hand or pile on your favorite toppings for an extra boost! Why You’ll Love These Breakfast Rice Cakes ✔ Uses Leftover Rice – A great way to get that leftover rice out of your fridge and transform yesterday’s grains into something delicious.  ✔ Kid-Approved – Slightly crunchy, naturally sweet, and customizable with fruit and fun toppings.  ✔ Protein-Packed – Thanks to the eggs and my homemade protein powder, these keep you full and fueled for the day.  ✔ Quick & Easy – A simple batter, a quick fry, and breakfast is served...
When it comes to protein, we know one thing for sure: women in perimenopause need more of it. According to Dr. Stacy Sims, women in this stage of life should aim for 1.8 to 2.2 grams of protein per kilogram of body weight. Why? Because protein is essential for maintaining muscle mass, boosting metabolism, and keeping energy levels high.

But here’s the catch—not all protein is created equal. Many store-bought protein powders are filled with additives, artificial sweeteners, and fillers that don’t serve our bodies well. As a certified health coach, I believe in real food first. That’s why I make my own protein powder using simple, whole-food ingredients that nourish the body without the junk.

Why Make Your Own Protein Powder?

Making your own protein powder isn’t just about avoiding unnecessary additives—it’s about giving your body the best fuel possible. This homemade blend is packed with essential nutrients that support hormone balance, digestion, and overall health.

Here’s what’s inside:

Pumpkin Seeds – Rich in magnesium (which helps with muscle recovery and sleep) and zinc (essential for immune function), pumpkin seeds also bring a solid dose of protein to the table.

Chia Seeds – These little powerhouses add 16-20 grams of protein to the mix, along with omega-3s and fiber, which are crucial for digestion and heart health.

Ground Flax – A great source of omega-3 fatty acids and fiber, helping to reduce inflammation and support gut health.

Almond Flour – Contains plant-based protein in an easily digestible form, making it a great addition to this blend.

Lentil Powder – High in protein, fiber, iron, potassium, and B vitamins, it supports heart health, blood sugar control, and digestion.

Cocoa Powder – 100% cocoa powder adds rich flavor plus antioxidants.

Cinnamon – Has anti-inflammatory properties that can help balance blood sugar.

How to Make It

Ingredients:
  • 1 cup raw almonds
  • 1½ cup raw pumpkin seeds 
  • ½ cup chia seeds 
  • 1/8 cup ground flax
  • 1/8 cup of ground lentil powder
  • 3 tbsp unsweetened cocoa powder (optional)
  • 1 tsp cinnamon (optional)

Instructions:
  • Using a strong blender or bullet, grind the raw almonds, pumpkin seeds and chia seeds separately until they become a fine powder. 
  • Strain them through a sifter to remove any large chunks.  (I saved these in a separate container to sprinkle on top of breakfast oatmeal and yogurt!) 
  • Combine all the remaining ingredients in a bowl and mix well.
  • Store in an airtight container in the fridge for up to one month.

How to Use It

To make a protein-packed smoothie, add 4 tablespoons (one scoop) of your homemade protein powder to your favorite smoothie. Blend until smooth and enjoy a shake that provides around 15g of protein—perfect for fueling your body after your next workout.  (Women in menopause want to aim for around 

Final Thoughts

Taking control of your nutrition doesn’t have to be complicated. This homemade protein powder is a simple, real-food solution to help you meet your protein needs without relying on processed alternatives.

Give it a try, and let me know—how do you like to use your homemade protein powder? Drop your favorite smoothie recipe in the comments below! 

-Coach Joanie 

Comments

Popular posts from this blog

Pregnancy and Postpartum Life Hacks: Simplifying Nutrition, Movement, and Mental Health

Being a busy career professional and mom during pregnancy and postpartum can be overwhelming. We have been conditioned by society to think we “can have it all”.  I’m not here to burst your bubble but I often find that “having it all” means that our personal health and wellness tends to suffer.  To the world, we look like we are all put together but secretly suffering inside.  Juggling multiple responsibilities often leaves little time for self-care and maintaining a healthy lifestyle. I don’t have a magic fix for you, but I do have a few #lifehacks that my clients and I have picked up along the way. To simply sum it up, it’s all about simplifying your daily routine and reducing stress (note the bold highlight on that one).  Let’s start with one of my favs… NUTRITION Nutrition Tip #1: Plan 5 meals I know what you are thinking, “Joanie, please don’t tell me I have to make a meal plan.”  I’m sorry to say it, but streamlining your grocery shopping and meal prep by ...

10 Terms Every Pregnant Fitness Enthusiast Should Know

As a fitness enthusiast, your commitment to staying active during pregnancy is probably non negotiable.  I know it was for me!  The problem is that there is a plethora of information out there which can cause a lot of confusion when it comes to the do's and don'ts of getting a safe and effective workout.   I'm here to help you clear up the questions and get back to moving your body with confidence.  Understanding a few key terms related to pregnancy and postpartum fitness will ensure that you are getting your brain and body exactly what it needs. So here you go: The 10 essential terms every pregnant fitness enthusiast should know , along with their significance in helping you achieve a healthy and balanced pregnancy and postpartum journey. 1. Corrective Exercise: Corrective exercises (CE) is the study of how your brain is sending signals to your muscles.  A customized CE plan is will packed with specialized movements that address your personal imbalances, w...

5 Ways to Physically Prepare Yourself for Pregnancy

If you've made the decision to embark on the journey of pregnancy, you probably have a million questions and concerns running through your head as you move into this phase of planning and trying. And as a busy, parent-to-be who values fitness and well-being, you may be wondering about how this is all going to affect and change you body.  I know for me, personally, it was the reason I got into this work. I spent 10 years in NYC as a professional modern dancer and the changes my body was going to go through during pregnancy was a big concern. That may sound vain, but my body was my business. I had spent my entire life training and strengthening it to be able to rehearse and perform. I wasn’t willing to risk injury or not being able to return to dancing in postpartum.  And here’s the most important thing I learned: PREVENTION IS KEY.   If you are thinking of becoming pregnant or already trying, now is the time to start taking some proactive steps to physically prepare y...