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Cinnamon Apple Pancake Mix [Recipe Redux]

21 Nov

Tis the season for the holidays! And you know what that means…a lot of delicious food!

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I literally get so excited and happy when the holidays come around each year. Something about this time of year, and being with all the people I love. Not to mention having time to spend bakin away in the kitchen. Ever since I was a young, I would spend the holidays in the kitchen with my momma and grandma. My baking has just become a little healthier now :)

With Thanksgiving right around the corner, I can’t help but to dream about all my pumpkin creations, like my pumpkin dip, pumpkin pancakes, pumpkin smoothie, or pumpkin pie walnut butter! <3

But with the holidays, also comes the season of gift giving. And you know what is the perfect gift to show you truly care?

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A homemade one. And this right here, would be a delicious one to start with! The theme for this month’s recipe redux was mixes in a jar :)

Most people give hot cocoa mixes and cookie mixes, but this is a fabulous apple cinnamon pancake mix I created!

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We all have enough cookies laying around the house during the holidays, so why not give a gift of a delicious breakfast?!

This is healthy, gluten free, dairy free, and filled with a lot of fiber packed ingredients to keep you satisfied! Not to mention, this pancake mix is filled with the delicious taste of cinnamon apples…reminds me of apple pie<3

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Perfect as a gift or even just for yourself for an easy, quick breakfast option! This is great to have around on the holidays when you wake up to a hungry family :)

And you know what would be a delicious topping on these? My homemade Apple Pumpkin Butter :)

HaPpY hOlIdAy SeAsOn!

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Apple Cinnamon Pancake Mix
•    1 cup oat flour/whole wheat
•    1/2 cup oats
•    1/2 cup dried apples
•    1/4 cup finely chopped walnuts
•    2 tablespoons light brown sugar
•    1 tbsp flaxseed
•    2 teaspoons baking powder
•    1 tbsp ground cinnamon
•    1/2 teaspoon salt
•    Optional: any other add-ins desired: coconut, chocolate chips, fresh diced apple
Directions: Layer all ingredients in jar starting with flour and going down the ingredient list. If making to simply keep on hand at home, you can mix all ingredients together first before storing in jar for easy cooking. If giving as a gift, layer for aethestics.

To Make Pancakes
For every 1 cup mix add:
•    1 egg
•    3/4 cup Almond Milk (or milk of choice)
•    1/4 cup Unsweetened Apple Sauce (or increase milk to 1 cup)
Directions: Add egg, milk, and applesauce to bowl and mix until combined. Add in 1 cup of pancake mix. Heat nonstick pan on stove on medium heat. Pour batter into stove to form pancakes. Cook as normal. Serve with maple syrup, my homemade apple butter, or whatever you choose :)

Apple Benefits
1)Reduces tooth decay by lowering levels of bacteria
2)Keeps Alzheimer’s away and fights aging effects on brain
3) Curbs Cancer because of flavonol richness
4)Decreases risk of diabetes (due to soluble fiber amount)
5)Reduces Cholesterol
6) High in fiber keeps digestive tract optimal
7)Neutralize Irritable Bowel Syndrome (high fiber content)
8) Detoxes Liver
9) Boosts immune system

Flaxseed Benefits
1)High in fiber, both soluble and insoluble
2)Contains all 9 of the essential amino acids your body cannot make
3)Contains lignans, which have both plant estrogen and antioxidant qualities
4)Rich in Omega-3 essential fatty acids
5)May reduce inflammation

Egg Benefits
1) Rich in the proteins lutein and zeaxanthin, which aid in eye health
2) Aids in cardiovascular health
3) Rich in Choline, a B vitamin that is thought of as brain food” as it aids in neurological function and development
4) Prevents breast cancer
5) Leads to healthy skin, hair and nails- being
high in sulfur
6) Contains 6 grams of protein and all the amino acids needed to build protein

Rolled Oats Benefits
1) High in fiber, low in fat
2) Makes you feel satisfied
3) Stabilizes blood sugar
4) Removes bad cholesterol
5) Great gluten-free options
6) Contains unique antioxidants
7) Enhances immune response to disease

Cinnamon Benefits
1) Regulates blood sugar
2) Reduces LDL cholesterol levels
3) Contains natural anti-infectious compounds. Fights against ulcer-causing bacteria
4) Reduces pain linked to arthritis
5) May reduce proliferation of cancer cells
6) Is a natural food preservative
7) Contains fiber, calcium, iron, and manganese
8) Effective for menstrual pain and infertility

 

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Healthy Pumpkin Challah

17 Nov

Is there anything better than the smell or the taste of fresh, hot bread right out of the oven?! To me, there is nothing better :)

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I learned how to make challah bread by another leader in my culinary club I teach on campus, but it was the typical, unhealthy version of it. I knew I wanted to play around with making a healthy version, as one of my favorite foods in life is bread<3 And then life happened and I forgot.

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But then a few days ago, the nutrition’s office that I volunteer for on campus offered me a free bread maker! They were trying to get rid of it, and I gladly accepted. In the rain, on my scooter my mom got me for my 21st birthday, I scooted home with my glasses, interact jacket, and the bread maker in between my legs..probably not the safest thing I have ever done

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And then my passion for bread making was revived! Now that I didn’t have to spend the time kneading the bread, I knew I wanted to make it righttttt away. So, what a better way to begin my whole bread making than trying to make a healthy challah bread.

And then I had a great idea. Why not add a smidge of that PuMpKiN flavor that I love so dearly??

The rest was history. Nomnomnom.

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so maybe not the prettiest challah loaf, but I was proud for it being the first time making it!

My boyfriend who loves bread as well, was in heaven upon first slice.

Top the bread with some coconut oil and cinnamon, some agave, or some of my delicious homemade nut butters (like my java one, almond joy one, or even better, my healthy “not-tella” <3)

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Healthy Pumpkin Challah
Makes 1 loaf
1.5 cups Whole Wheat Flour
1 cup Oat Flour or White Flour
1/2 cup Pumpkin
1 Egg
1 Egg White
1/4 cup warm Milk
1 packet Instant Yeast
3T Agave
1T Coconut Oil, melted
1 tsp Sea Salt
1 tsp Cinnamon
1/2 tsp Pumpkin Pie Spice

For Egg Wash: 1 Egg, 1 tbsp Water, 1 tbsp Brown Sugar

Directions with Bread Maker: Place warm milk and yeast into bread maker. Allow to sit for about 3 minutes. Add All other ingredients except Egg Wash ingredients and turn bread maker onto the “Knead/Dough” setting. Allow to knead dough. When done, allow to rise once in bread maker until double in size. Once doubled. Preheat oven to 375 degrees F. Remove dough from bread maker and place on floured surface. Divide into 3 sections, and roll into “rope-like” stings of dough. Braid the three pieces of dough and pinch all three ends together on both ends of loaf. Place onto cookie tray sprayed with nonstick spray.Lay a towel over lightly and place in warm spot. Allow to double in size again, about 30 minutes. In small bowl, beat egg wash ingredients together. When loaf has doubled in size, brush egg wash mixture lightly on top (be careful not to deflate loaf), and place into preheated oven and bake for about 35 minutes, or until slight brown and crisp to the touch. Remove and allow to cool. This bread served with a touch of coconut oil and cinnamon, or a touch of agave is delicious.

Pumpkin Benefits:
1) High in Vitamin A which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C which is an immune booster, decreases blood pressure and risk of heart disease, and regulates cholesterol
6) Good source of vitamin E, which promotes healthy skin
7) High in potassium which is necessary for energy production, balancing fluid levels, and promoting strong bones

Overnight Carrot Cake Oatmeal in a Squash

15 Nov

I love carrot cake. The delicious favors of the sweet carrots and coconut..not to mention the cream cheese frosting that brings it all together :)

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Well I decided to make a similar flavor for my breakfast today!

This combines the sweetness of natural carrot juice to create a delicious taste as it soaks overnight. And of course, can’t forget that delicious creamy frosting taste. But this one surely doesn’t use the sugar filled cream cheese frosting to get the same tasty flavor :)

And what was better? When removing it in the morning, I place it in a cooked acorn squash, to create a delectable breakfast!

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Topped it with unsweetened coconut and my friend Jay’s Coco-Almond Butter..dying. I literally eat this butter straight with a spoon. So delicious.

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This is surely a must try breakfast!

Carrot Cake Overnight Oatmeal
-1/2 cup rolled oats
-1/2 cup carrot juice
-1/2 cup vanilla greek yogurt
-2 tbsp cottage cheese, blended to cream
-2 tbsp shredded carrots
-2 tbsp shredded unsweetened coconut
-1/2 tsp coconut extract
-1/2 tsp vanilla extract
-1/2 tsp cinnamon
-Dash of sea salt and sweetener to taste! (about 2 tsp agave for me)
-Optional: Top with this amazing Coco-Almond Butter (or any nut butter of choice) and serve in an acorn squash!

Want a kick of protein?! Add a 1/2 scoop of Pumpkin Spice AboutTime Whey powder that is all natural and clean! You can buy on this website here and get for 25% off with the code: “FFF1” :)

Directions: Combine all ingredients in bowl. Refrigerate overnight. Either heat in the morning or enjoy as is! Top with desired ingredients. Can serve in cooked acorn squash if desired as well.

Rolled Oats Benefits
1) High in fiber, low in fat
2) Makes you feel satisfied
3) Stabilizes blood sugar
4) Removes bad cholesterol
5) Great gluten-free options
6) Contains unique antioxidants
7) Enhances immune response to disease

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Greek Yogurt
1) Help fight tummy fat
2) Contains good-for-you bacteria
3) Loaded with vitamins such as potassium, phosphorous, riboflavin, iodine, zinc, B12 and B5
4) Great recovery after workouts: high source of protein
5) High in calcium
6) Prevents high blood pressure
7) Fights off colds and flus: healthy bacteria fights off the bad and boosts the immune system
8) Protects your teeth: lactic acid in yogurt protects your gums
9) High in protein, about 18-24 grams per serving

Double Chocolate Chunk Tartlets with Peanut Butter Yogurt Filling [Quest Bar Recipe]

8 Nov

Another Quest Bar recipe as I love their company! It is the only protein bar I will eat for the most part.

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Not that I am a believer at all in substituting bars for real food. Meals should consist of real food :) But these are a great snack or preworkout fuel! It is also something I love to keep in my car in case I get stuck in a situation where I have no food (Its actually saved me many times!)Did you know they came out with a new flavor?! Double Chocolate Chunk! Can I just let you know that it is AMAZING?

They shipped me a free box with an assortment of their flavors, and this new bar was one of them! I ate one just plain, but then I made THIS recipe with the other :)

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What’s better than the combination of chocolate and peanut butter? After making my raw chocolate tartlets with yogurt inside, I knew I wanted to use this new flavored bar to mimic the recipe.

This recipe is so simple, but yet, so delicious.

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Double Chocolate Chunk Tartlets with Peanut Butter Yogurt Filling
Makes 4 Tartlets
-1 Double Chocolate Chunk Quest Bar (order here ) You can also use any of their flavors to make the tartlet!
-1/2 cup Greek Yogurt
-1/4 cup Peanut Flour or 2 tbsp Peanut Butter (use the real stuff for a richer taste!)
-1/2 tsp Vanilla Extract
-Honey or Stevia to sweeten to desired liking

Optional: Add 2 tbsps of AboutTime protein powder for an extra protein kick to the filling! (Use my promo code for a 25% discount off their products: “FFF1”)
Directions: Heat quest bar in microwave (after removing from wrapper) for only about 5 seconds. This will allow it to be rolled and formed into tartlets. Roll out thin and cut into 4 pieces. Press into mini muffins trays and shape into tartlet shape. Allow to sit for about 5 minutes. Meanwhile, combine greek yogurt and all other ingredients and stir. Fill tartlets with yogurt mixture (p.s., this yogurt mixture is amazing to eat on its own as well!). Consume and enjoy! Top with any type of chocolate or other ingredient you would like :) And you can also freeze these for just about 10 minutes if you would like!

Quest Bar Benefits
1) 20 grams of quality protein and 18 grams of fiber in only 160-200 calories
2) Gluten Free
3) Uses only natural ingredients
4) Sweetens with Stevia (their natural line of bars)
5) only about 8 ingredients (compared to over 20 in most bars)
6) one of the only clean protein bars on the market that you can buy

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Greek Yogurt
1) Help fight tummy fat
2) Contains good-for-you bacteria
3) Loaded with vitamins such as potassium, phosphorous, riboflavin, iodine, zinc, B12 and B5
4) Great recovery after workouts: high source of protein
5) High in calcium
6) Prevents high blood pressure
7) Fights off colds and flus: healthy bacteria fights off the bad and boosts the immune system
8) Protects your teeth: lactic acid in yogurt protects your gums
9) High in protein, about 18-24 grams per serving

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

Single Serving Simple Apple Crisp

3 Nov

Have you ever been craving that taste of apple crisp, but haven’t wanted to make an entire pie? Well now you can have a single serving, and guilt free!!

No longer feel bad about eating this simple, 15 minute version of an apple crisp. Served in an apple bowl instead of that buttery pie crust, this is definitely a healthy treat!

And it is so quick and simple, anyone can make it! Will you be?!

Apple Crisp along with anything pumpkin or chocolate is probably one of my favorite holiday desserts. What is yours?!

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Single Serving Apple Crisp

-1 large apple

-1/4 cup Rolled Oats

-2 tsp Coconut Oil

-1 tsp Cinnamon

-1 tbsp Honey

-Dash of Sea Salt

Directions: Hallow out apple on inside, leaving enough of the apple for a “thick bowl”. Be careful not to break or pierce sides or bottom of apple. With the removed apple from inside, chopped into pieces, mix with half of the honey and cinnamon, and place back into the apple “bowl”. In a little bowl, mix together the oats, the rest of the honey and cinnamon, and salt.  Place this topping mixture on top of the apple to fill to the top. Place in preheated oven of 350 degrees (or even in a small toaster oven), for about 7 minutes. Switch over to the broil setting and continue to cook for about 2 minutes, or until the top is browned. Remove from oven and enjoy! Can top with unsweetened coconut if desired.

 

Apple Benefits
1)Reduces tooth decay by lowering levels of bacteria
2)Keeps Alzheimer’s away and fights aging effects on brain
3) Curbs Cancer because of flavonol richness
4)Decreases risk of diabetes (due to soluble fiber amount)
5)Reduces Cholesterol
6) High in fiber keeps digestive tract optimal
7)Neutralize Irritable Bowel Syndrome (high fiber content)
8) Detoxes Liver
9) Boosts immune system

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fungal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

 

Rolled Oats Benefits
1) High in fiber, low in fat
2) Makes you feel satisfied
3) Stabilizes blood sugar
4) Removes bad cholesterol
5) Great gluten-free options
6) Contains unique antioxidants
7) Enhances immune response to disease

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Quest Bar Pumkin Cinnamon Roll Dessert Ravioli

27 Oct

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I was never a huge fan of store bought protein bars, as most have way too many ingredients I can’t even pronounce, and are full of sugar. Not to mention, barely have any protein compared to what you could get by eating real food! But then Quest Nutrition came along..and provided me amazingly clean, healthy, high in protein bars. And the flavors..they taste exactly what they claim to taste like unlike other bars! Cinnamon Roll, Cookie Dough, Coconut Cashew, Chocolate Brownie, Peanut Butter and Jelly, Banana Nut Muffin, Strawberry Cheesecake..just to list a few :) (PS, havent tried quest bars?? You can order a sample box and use my promo code for a discount! “FFF1”)

Well I decided to make another recipe using these delicious bars for fun! I love taking something and recreating it..especially when its a yummy tasty something like a quest bar!

And of course.. Pumpkin came to my mind.

These are high in protein without even trying with the “ravioli” part being made of a high protein Quest bar! These are the perfect snack when I get those midday sweet cravings..or night time cravings too :) Check out the recipe below!

Pumpkin Cinnamon Roll Dessert Ravioli
Makes 2 raviolis
-1 Cinnamon Roll Quest Bar
-1/2 cup Pumpkin Puree
-3 tablespoons Vanilla Casein
-1/2 teaspoon Vanilla Extract
-1 tablespoon Honey
-1/2 teaspoon pumpkin pie spice
-Dash of Sea Salt
Directions: Combine all ingredients in small bowl except for Quest Bar. Roll bar out as thin as you can (warming up for 5 seconds in microwave may help). Cut the bar into quarters. Spoon mixture onto one of the bar pieces, place another quarter of the bar on top. Pinch sides of bar together to form a “ravioli” shape. Repeat with other two pieces of bar. Recipe makes two ravioli’s. Enjoy at room temperature or freeze for about 20 minutes for a frozen treat.

 

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Crockpot Pumpkin Apple Butter [RecipeRedux]

21 Oct

Have you ever tried apple butter or pumpkin butter?? If not, you are missing out. IMG_5315

The only thing is, the apple butter I fell in love with as a kid is full of sugar…not something I would want to be consuming on a daily basis. I loved putting spoonfuls on my toast when I was younger, but the store bought stuff is certainly not an everyday toast spread for one wanting to live healthy or watch their calories. And that is why I knew I had to make my own. IMG_5256

When going to make one of the butters though, I couldn’t decide which to make! And that is why I decided to combine BOTH of these delicious fall flavors into ONE jar. Yes, I decided to make pumpkin apple butter :) That is why I decided to make my own. And I thought what better way to do it than in a crock pot?? Pumpkin and apple butter are always usually cooked on the stove. But slow cooking in the crock pot just seemed like a great idea. And it turned out to be just that.

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Spread on toast, put on top of yogurt or oatmeal, or eat as a delicious dip, this pumpkin apple butter is one that you will be glad you have on hand. IMG_5309

Pumpkin Apple Butter

-Makes about 1 16oz jar-

-2 cups Pumpkin Puree (one pie pumpkin, cooked and blended)

-1 Apple, sliced thin

-1/2 cup Apple Juice or Coconut Water

-1/4 cup Brown Sugar

-1/4 cup Baking Stevia

-1T Cinnamon

-1/4 teaspoon each: Nutmeg, Ginger, Cloves

-1 teaspoon Vanilla Extract

-1/2 teaspoon Lemon Juice

-Dash of Sea Salt

Directions: Add all ingredients in crock pot, and stir until all ingredients are combined. Cover crock pot, and turn crock pot on low. Allow to slow cook for 3 to 4 hours. Turn crock pot off. Allow to cool. Place crock pot contents into high speed blender and blend until smooth. Transfer to 16oz jar, and keep refrigerated. Refrigerate for at least 3 hours before using.

Apple Benefits 1)Reduces tooth decay by lowering levels of bacteria 2)Keeps Alzheimer’s away and fights aging effects on brain 3) Curbs Cancer because of flavonol richness 4)Decreases risk of diabetes (due to soluble fiber amount) 5)Reduces Cholesterol 6) High in fiber keeps digestive tract optimal 7)Neutralize Irritable Bowel Syndrome (high fiber content) 8) Detoxes Liver 9) Boosts immune system

Pumpkin Benefits: 1) High in Vitamin aid which aids in eyesight 2) High in fiber to keep you satisfied 3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin 4) More potassium than a banana (great post workout food!) 5) Rich in Vitamin C to keep you fit and healthy