Tag Archives: recipe

Oatmeal Blueberry Protein Pancakes

30 Jan


  • 1/4 cup oat-flour
  • 2 tbs protein powder
  • 1/2 tbs ground flax
  • 2 egg whites
  • 2 tbs non-fat greek yogurt
  • 2 tbs unsweetened almond milk
  • 1/4 tsp baking powder
  • 1 tsp stevia
  • 1/4 cup fresh or frozen blueberries
  1. In a small bowl beat egg whites
  2. Add greek yogurt and almond milk and mix well
  3. Add remaining dry ingredients and mix
  4. Heat a non-stick pan to med-high heat
  5. Add batter and blueberries evenly to the pancakes
  6. Cook for about 3 min on each side
  7. Plate and eat up!

I topped mine with my new favorite raw coconut nectar! Lower in sugar and calories than honey, maple syrup and agave!


Carrot Cake Pancakes

8 Oct












  • 2 egg whites
  • 3 tbs unsweetened almond milk
  • 1 scoop protein powder (sunwarrior is my favorite)
  • 3 tbs oat flour
  • handful of grated carrot
  • 1/2 tsp cinnamon
  • pinch of nutmeg
  • pinch of allspice
  • 1/4 tsp baking powder
  • 1 tsp stevia extract

Cream Cheese Icing

  • 1 1/2 tbs low-fat or fat free cream cheese
  • 2 tbs Walden Farms syrup or any syrup you prefer
  1. Heat a non-stick pan to med/high heat
  2. Combine egg whites and almond milk in a small bowl
  3. Add remaining ingredients and milk well
  4. Spray pan with cooking spray
  5. Pour batter onto pan and cook for about 2-3 min on each side
  6. Heat cream cheese and syrup in a small microwavable dish
  7. Top pancakes with cream cheese icing and some extra carrot and dig in!

I was never a fan of carrot cake but these came out awesome! Great way to start the day on a chilly fall morning.


8 Oct

Autumn is here and my new obsession is waffles.  I think I have owned a waffle maker for a pretty long time now but I’ve always been terrified of using it for various reasons.  Lets just say the first time using it wasn’t very pretty.  My kitchen was covered in waffle batter and I spent close to an hour prying the stuff out of the maker.  Total and epic fail but that didn’t stop me from creating a good healthy waffle and I succeeded! Just a note these waffles are pretty dense and not like your typical waffle but here is the recipe..

Protein Flax Waffles






















  • 2 egg whites
  • 1 tbs unsweetened almond milk
  • 2 tbs oat flour
  • 1/2 scoop vanilla protein powder ( i use sunwarrior)
  • 2 tbs ground flaxseed
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tsp stevia extract
  1. Heat a waffle iron to medium heat
  2. Combine egg whites and almond milk in a bowl
  3. Add remaining ingredients and mix very well (batter should be pretty thick)
  4. Spray your waffle iron and pour the batter into the center
  5. Cook and enjoy!











If you love pumpkin as much as I do you can sub the almond milk for a couple tablespoons of pureed pumpkin. Also don’t be afraid to get creative! I pile the toppings on and some of my favorites are nuts, seeds, hemp, chia seeds, fruit, coconut butter, almond butter, cranberries..the list goes on. If there’s one meal that should never be boring its breakfast.


Innovation & Motivation

16 Aug

Everyone hits a rough patch in life at some point…and this past month I hit it.  Fortunately I’m hanging in there and trying to look on the bright side of things and stay true to what my Grandfather always said “keep smiling”.  Well it’s been a few days but Happy Thursday everyone! If you follow me on instragram you’ve probably noticed that I’ve been posting a few new recipe ideas so I will start with these delicious little concoctions..

Coconutty Peanut Chia Porridge 

This can be used as a low-carb alternative to oatmeal, a snack, dessert…whatever it’s damn good!


  • 2 tbs coconut flour
  • 2 tbs PB2
  • 1 tbs chia seeds
  • 1/2 tsp stevia
  • 1 cup vanilla unsweetened almond milk (may need more or less depending on the consistency you like)
  1. Mix all ingredients in a bowl and let set in fridge overnight

After setting in the fridge overnight it should be creamy and resemble a custard. I popped mine in the freezer for about 20 min and topped it with some blueberries.. it was cold and kind of reminded me of ice cream..delicious!

Cookie Dough Coconut Butter

Beware this is highly addictive..

I didn’t really measure ingredients out on this one but I’ll give you my best shot.


  • 1 bag of lets do organic shredded unsweetened coconut
  • 2 tbs coconut oil
  • 1 cup of cocoa roasted almonds
  • 1 tsp stevia
  1. Add the coconut to a food processor and process until fine.
  2. Add coconut oil, almonds, and stevia.
  3. Processes until creamy and smooth
  4. This may take a while depending on your food processor.. 10-20 minutes

Unfortunately I haven’t gotten a polar ft watch yet..but I have discovered some awesome apps that do the trick in a pinch.  Like this one.. gps + pedometer ultimate.. you enter your weight, height and measurements and it seems to be tracking pretty well but I still need that Polar watch!!

It’s happening within the next week!

And then there’s Nike Training Club which has a ton of awesome workouts..cardio, toning and strength. Perfect if you don’t have access to a gym or just want to get a good workout in at home.

 These workouts definitely work up a good sweat!

Only you have the power to make yourself the happiest you can be.

Have an awesome weekend everyone! 😀

Green Monsters, Ups & Downs and Macaroons

14 Aug

Monday…is everyone’s favorite day of the week..NOT! Unfortunately I haven’t been feeling 100% due to the fact that my workouts haven’t been as great as they usually are and my eating hasn’t been as clean as it usually is but we all have our ups and downs, good days and bad.  No one is perfect.   Anyways I cannot wait for the new semester to start at school where I will be surrounded by new faces and filling my brain with what I have become so passionate about..nutrition.  It also doesn’t hurt that I will be back in a real gym again!  Pumped!  These past couple weeks I have been communicating with some awesome companies who pride themselves in distributing awesome, healthy food products that I have had the opportunity to sample! Pretty sweet!  I’ve also been playing around with some clean, healthy recipes as usual. So here goes…


Green Monster Pancakes


  • 2 tbs coconut flour
  • 2 tbs protein powder
  • 3 egg whites
  • 2 tbs unsweetened almond milk
  • 1/2 tsp stevia
  • 1/4 tsp baking powder
  • handful of spinach or kale
  1. Add all ingredients to a blender and blend for a few seconds
  2. Heat a non-stick pan and coat with cooking spray
  3. Add batter to pan and cook on each side for about 2min
  4. Serve with whatever toppings you prefer & dig in!

I layered and topped these bad boys with homemade blueberry chiaseed jam and crushed cinnamon roasted almonds.

Blueberry Chiaseed Jam


  • 1 cup fresh blueberries
  • 1/4 cup water
  • 2 tbs stevia
  • 1 tbs chiaseeds
  1. Heat blueberries and water in microwave on high for 2 min
  2. Add stevia and chiaseeds and stir well
  3. Let cool for about 10 min
  4. Cover and put in fridge overnight

Simple and perfect for breakfast time!



Oh so you’re probably wondering where the macaroons come in right? Well an awesome company called Hail Merry sent me a sample of their AMAZING chocolate macaroons! All of their products are made from raw ingredients, vegan and gluten-free.   I can’t say I have ever really had a macaroon before but after trying these I definitely will be indulging in them again.  These macaroons rep many health benefits without being too sweet..two thumbs up! They are hand made with organic shredded coconut, dark cocoa, organic expeller pressed coconut oil, pure maple syrup, organic Mexican vanilla and sea salt.


When I opened up this little package I was skeptical of the appearance but I really shouldn’t have because these are nothing less than amazing.  Not too sweet and you can actually taste the ingredients..no artificial garbage here! Perfect  little after lunch or dinner treat.  Most of their products can be found in Whole Foods or local health food stores.

Check em out online at www.hailmerry.com 

Oatless Oats & Sweat

10 Aug

I have been hearing so much about oat-less..yes oat-less..oatmeal that I decided to give it a go yesterday morning.  It exists and is totally paleo friendly and approved.  I am not paleo, although I have been contemplating doing the whole30 or at least trying it. Come September it may be a very big possibility but we’ll see..anyways here is the recipe for OATLESS oatmeal.


  • 1/4 cup unsweetened almond or coconut milk
  • 3 egg whites
  • 2 Tbsp ground flaxseed
  • 1 tsp cinnamon
  • 1 banana, mashed
  • 1/2 tsp vanilla extract
  1. Whisk together egg whites and milk
  2. Add in flaxseed, cinnamon, mashed banana, and vanilla
  3. Whisk until completely combined
  4. Pour mixture into a medium saucepan and cook over medium-low heat
  5. Constantly stir the mixture and scrape the bottom of the saucepan until you reach a cooked oatmeal consistency. The cooking should take no more than 5 minutes.
  6. Scoop into a bowl and top with toppings!

Without any toppings it comes out to be around 200 calories.

Circuits are my favorite absolute favorite kind of workout and I’m always up for trying and creating new ones.  The other day I came up with this one which is a combination of strength exercises using a medicine ball with some jump roping in-between each move.  This workout is about 30 minutes long and definitely gets your heart rate up!

Progress and Creativity

5 Aug

Cardio…can be beyond boring.. running on a treadmill staring at a wall is not my idea of a fun workout and lately I’m all about circuits.. circuits and more circuits. They keep my body guessing and lifting weights will not make you big and manly ladies! I repeat will NOT make you big and manly.  Ever since I started weight training with light to moderate weights I have seen a significant difference in the way I look and feel.  Joining a gym, using expensive machines, lifting heavy weights is what people typically think strength training is all about..WRONG. A good workout can include pushups, jump squats, lunges, mountain climbers etc.  More calories are used to make and maintain muscle than fat, and  strength training can boost your metabolism by 15 percent..that can really jump start a weight loss plan.

6 Reasons to Add Strength Training to Your Workout Plan

1. Strength training protects bone health and muscle mass.

2. Strength training makes you stronger and fitter.

3. Strength training helps you develop better body mechanics.

4. Strength training plays a role in disease prevention.

5. Strength training boosts energy levels and improves your mood.

6. Strength training translates to more calories burned.

Yes..I have little baby muscles but I like it that way. I know I will never be a female body builder nor would I ever want to look like one.  So for me this is just about right.. Mom and sis are observing in the background if you didn’t take notice 😉

Before I left for vacation I needed  a fast, simple, clean breakfast…like this one.  Yeah it doesn’t look very pretty but it was actually pretty delicious and only 150 calories..I kept it small because I knew I would be indulging later on that day. So here goes…


  • 1 slice of ezekiel bread
  • 1 tsp chia seeds
  • 1 tbsp sugarfree strawberry jam
  • 3 egg whites
  • 1 tbsp coconut milk
  • 1/2 tsp cinnamon
  1. Toast the ezekiel bread
  2. Top with chias and jam
  3. Crack 3 egg whites into a bowl
  4. Add coconut milk and cinnamon and beat well
  5. Microwave on high for about 2-3 minutes
  6. Top it with calorie free syrup and TA DA!

150 calories of fiber, protein and carbs for a quick..healthy breakfast

Chocolate Protein Brownie Bites

2 Aug

Back in 2010 when I started becoming obsessed with all things health and fitness I wanted something to satisfy my chocolate craving minus the carbs, sugar and fat that came along with it so I came up with this extremely easy recipe…literally.


  • 1 scoop of whey protein powder
  • 1 egg white
  • 2 tbsp unsweetened almond or coconut milk
  • 1/4 tsp baking powder
  • 1-2 packets of stevia or splenda
  • 1 tbsp cocoa powder
  1. Combine egg white and milk in a small microwaveable bowl and mix well
  2. Add the remaining ingredients to wet ingredients and mix well (should look like brownie batter)
  3. Microwave on high for 2 minutes
  4. Let cool for 5-10 min
  5.  Remove from bowl and cut into bites

You can add chia seeds, nutbutter, coconut, dark chocolate or whatever you like to these!

Sometimes i just eat it straight out of the bowl with some greek yogurt..yum!

Lean Turkey Minis

29 Jul

These little babies are perfect to make in advance for lunch or dinner for the week or you can throw em in the freezer and defrost them when you want a quick fast healthy meal!! Super easy by the way..


  • 1 package of lean ground turkey
  • 1 cup of chopped spinach
  • 1 cup of chopped red peppers
  • 2 tablespoons of sriracha
  • 1 tablespoon of crushed garlic
  • seasonings of your choice

I tend to avoid as much added salt as possible so I go for Mrs. Dash all day..everyday! But feel free to add whatever seasoning you like..obviously

  1. Add the lean ground turkey to a large bowl
  2. Add chopped spinach, peppers, sriracha, and crushed garlic and seasonings to the turkey
  3. Mash everything together and combine well
  4. Form the turkey mixture into small burgers
  5. Grill em up!

Banana Chia Omelet

29 Jul

I am very new to chia seeds and have been quite leary of trying them but a few weeks ago I was shopping at Trader Joes and decided to pick a small bag up and give a em try. Let me tell you I’m so glad I did! They are packed with fiber and protein and have a very mild taste. Perfect topping for yogurt, pancakes, cereal you name it!


  • 1 small ripe banana
  • 3 egg whites
  • 1 tsp cinnamon
  • 1 tsp chia seeds
  • 1 tbsp unsweetened coconut milk
  1. Mix/mash egg whites, banana, and coconut milk until smooth with a fork
  2. Add cinnamon and chiaseeds to combine
  3. Heat a small amount of coconut oil in pan
  4. Add egg mixture, cover with lid and cook until bottom is completely brown (about 3-4 minutes)
  5. Flip and cook on other side for about 2 minutes
  6. Fill with fresh fruit of your choice ( i filled mine with raspberries)
  7. Top with favorite nut butter, coconut threads, raw cocoa, fresh fruit etc!

This recipe was developed by @haileyhope on instagram.