Laura Burak Nutrition

Laura Burak Nutrition Nutrition Counseling and Consulting

12/22/2025

As promised, here’s Part Deux, The Taste Test. Check out Part One posted in my feed just before this where I make the Trader Joe’s Protein Pancake DUPES since we can never find them.

Ok, once again, the packaged version includes 4 medium pancakes (for 220 calories and 20 grams of protein) but my recipe here made about 10 small ones so depending on what you need, you can have half or a whole serving. The stats are below.

Makes about 10 small pancakes:
1/2 cup cottage cheese
1 teaspoon vanilla extract
2 teaspoons maple syrup
1 tablespoon chia seeds
1/2 cup unsweetened almond milk
1/2 cup oat flour
1 egg

Place all ingredients in a blender and blend well until you get a consistency that’s loose enough to pour into a pan. Feel free to add a little more milk if needed. You can obvs omit the chia but why not give yourself a little more fiber love today.

Spray a heated pan and cook. Voila. Now you have some similar pancakes. I know this isn’t as easy as opening a package and microwaving them, but since we can’t find them, this is what you might have to do. And it makes more so you might get 2 servings out of it.

Whole recipe: ~500 calories and ~30 grams of protein

Each pancake (10 total): ~50 calories each and ~3g protein

So in conclusion, as you saw, I didn’t love one much more than the other. They’re both good. Both different. One is obviously really convenient and the other takes some effort of blending and cooking. Either way, these are an easy nutritious meal and who doesn’t love pancakes? Are you gonna give them a try? Happy Holiday week!

12/19/2025

I finally found a package of the Trader Joe’s Protein Pancakes (it was literally the last one after about my 10th attempt) but since they’re so hard to find, let’s easily make them ourselves. I’ve made a version of these pancakes many times in the past, but I tried to keep the ingredients pretty similar, except I added some chia seeds for extra fiber (obvs..I mean I’m a dietitian).

The packaged version includes 4 medium pancakes (for 220 calories and 20 grams of protein) but my recipe here made about 10 small ones so depending on what you need, you can have half or a whole serving. The stats are below.

Makes about 10 small pancakes:
1/2 cup cottage cheese
1 teaspoon vanilla extract
2 teaspoons maple syrup
1 tablespoon chia seeds
1/2 cup unsweetened almond milk
1/2 cup oat flour
1 egg

Place all ingredients in a blender and blend well until you get a consistency that’s loose enough to pour into a pan. Feel free to add a little more milk if needed.

Spray a heated pan and cook. Voila. Now you have some similar pancakes. I know this isn’t as easy as opening a package and microwaving them, but since we can’t find them, this is what you might have to do. And it makes more so you might get 2 servings out of it.

Whole recipe: ~500 calories and ~30 grams of protein

Each pancake (10 total): ~50 calories each and ~3g protein

You can add some Greek yogurt or other extra protein of your choice on top if you want to stay super full (and you can add some fruit of course). These are your pancakes, do what you want with them.

Please like, share, and comment and let me know if you make these. In my next video, I will taste test them side-by-side so you can check out my honest opinion. Most importantly, TGIF! Man do we need some time off. I’m losing it, the kids are losing it, the world is losing it. But we have pancakes so let’s try and smile 🥞.

12/16/2025

There are so many reasons that you could feel like you have a lack of energy lately. I mean just look at the state of the world. But the last reason you might be thinking of is that you’re simply not getting enough calories and nutrients into your life. Whether it’s intentional or not, just taking an inventory of the big picture of your diet and what you’re eating and how you’re treating yourself as a whole can be the answer to boosting your energy levels. More than ever, some of my clients who simply aren’t eating enough for a variety of reasons are feeling lethargic. This isn’t a mystery. Can we please stop celebrating a lack of appetite and a lack of caloric intake and instead, focus on fueling that beautiful complex body of yours? I’m here to help if you wanna chat. Sending everyone as much peace, health and happiness as possible right now even though I know it’s a daily struggle for some of us.

12/12/2025

I think I’ve said all the words I needed to about this one…. And I bet these taste like 💩too. 🤦‍♀️🤦‍♀️

12/05/2025

Here we go again. And once again, my thoughts are that if it’s looks like a bagel and tastes like a bagel, it’s probably a bagel. As both a dietitian in the weight management space for over 22 years and a personal survivor of the fat-free diet era, when as long as it was fat-free (like a bagel), you could eat as much of it as you want, I’m just over all of it. Especially now as a forty-something year old woman who has learned that there are actual real problems in the world, I’d like to take the time to make fun of things I see and witness on a daily basis that really don’t matter but are amusing to me. And once more for the people in the back, can’t we just enjoy a bagel sometimes without it having to be diet or slim or trim or another word that humiliates this beautiful food? Unlike these bagels however, our current society is not really slim and trim but more scary and frightening ☠️💀but that’s for another video 😊.

12/02/2025

is your answer for never having to ask WHAT’S FOR DINNER?! ever again because your kitchen assistant is here to help once again. But this time, I’m using an Assemble & Bake meal which means you don’t have to do anything but throw the ingredients on a sheet pan and es**rt it into the oven. No washing, chopping, measuring..no prep at all! You survived one holiday, now it’s time to really double down on making it through the rest of the year and trying to stick to your healthy habits as much as possible. Blue Apron meals is your answer for this predicament you find yourself in every December and there’s no time like now to order a few meals because the craziest sale is going on. Use code LAURAB for 75% off (YES 75% OFF) for your first two orders plus free shipping during Blue Apron’s Black Friday sale! The sale is ending this week so click this link and check it out: https://dlink.blueapron.com/qFwlp6SJyYb

12/01/2025

So it’s safe to say I like dessert….most notably really good cookies. I didn’t even realize how many times I have posed with a baked good until right now. But it does make sense.

Anyway, for decades you were encouraged to swap real food for fat-free sugar-free versions but it didn’t leave you healthier or happier. I was even being taught in dietetics school back in the day that this recommendation was a good idea 🤦‍♀️! I ate Tasti D-light, fat-free giant muffins, and sugar-free creamsicle chewy candies for meals more often than I’d like to remember. In all fairness, though, I did live above a Tasti D in the city.

These days? I’m all about balanced habits and intentional treats, because sometimes a warm chocolate chip cookie is 100% the healthy choice.🍪

As always, I’m here to support you in building a way of eating that feels good, sustainable, and joyful. Let’s work on your health together. Book a call to chat BEFORE the new year because I’m taking a few new clients asap! I also do lots of other things so if it’s health or nutrition or food related for you, your family or your company, hi 👋. https://calendly.com/lbnutrition/discoverycall

11/30/2025

Here’s the easiest way to upgrade your yogurt or use up that pumpkin purée that is just sitting in your pantry. My mistake was that first I used some of the purée in my yogurt and then I decided to use the rest to make a pumpkin pie that nobody in my house will eat except me. Oh well, I guess it’s called balance. Healthy pudding first, pie for dessert 😍🥧

Pure canned pumpkin is one of my favorite ways to boost the nutrition and fiber content in so many different recipes. I love to use it to make muffins and sweet breads or to stir into my oatmeal and smoothies. In fact, I just mentioned this as my favorite way to use canned veggies in a article that came out yesterday. Just make sure you are getting the pure unsweetened canned pumpkin and not the pumpkin pie filling.

Adding pure canned pumpkin to yogurt increases nutrition because pumpkin is rich in fiber, vitamins A and C, potassium, and antioxidants that yogurt alone doesn’t provide. Combining them boosts the overall nutrient density while still keeping the snack low cal/high volume and filling.

I used a new favorite yogurt skyr that I got and I happened to be introduced to the small family-owned company at a recent nutrition conference. It’s delicious and nutritious and I’m not just trying to rhyme here. This cup has 16 grams of protein and I also added some crispies. You can add additional nuts or seeds like h**p seeds to boost the protein even more. I guess now I’ll eat a slice of my pumpkin pie, but let me know if you try this! I would say it takes about two minutes to make this from start to finish because you have to open the can of pumpkin purée and that takes up most of the time 🙄😀.

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