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Tag Archives: Breakfast

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

4-Ingredient Pumpkin Banana Pancakes [Paleo Option too]

11 Nov

I use to make pancakes all the time, like these mocha coconut ones, these banana bread ones, and these fun honeycomb ones too! And boy have I missed them.

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The thing is, on such a busy college schedule, I rarely have time in the morning to make a delicious breakfast like this! Its typically more of a smoothie, bar, or yogurt and granola on the go :)

But with today being Veterans Day, I woke up, was able to go on a nice little relaxing run, and come back and make these tasty little cakes.

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Which reminds me, if anyone who reads this is a veteran, I just want to take a moment to say THANK YOU. All of your service and help you have given to our country is so very appreciated.

And what a better way to celebrate such a day than to combine the delicious flavors or pumpkin and banana?! Not to mention, these can be made TWO ways. Protein packed with About Time Whey’s new pumpkin protein powder…or paleo friendly with almond meal!

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4 ingredients. dairy free. paleo option. protein-packed option. pumpkin. banana.

What is there not to love about this recipe?!

*If you’re wanting the protein-packed version, you can order About Time Whey’s pumpkin protein powder with my discount promo code: “FFF1” for 25% off your purchase! Just go to TryAboutTime.com and purchase on their site :)

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Use FFF1 for 25% off on their website!!!

Did I mention that this entire recipe is only about 200 calories or under?!?! Thats a winner in my books!

4-Ingredient Pumpkin Banana Pancakes
Makes 6 small pancakes

-1 medium Banana, slightly warmed and mashed
-1/4 cup Pumpkin Puree
-1/4 cup Egg Whites or 1 Egg
-3 tbsp AboutTime’s Pumpkin Whey (or any flavor)
(Or sub in 3 tbsp Almond Meal for Paleo option!)
-Optional: any delicious add ins! Examples: nuts, cinnamon, vanilla extract, coconut, chocolate chips
-Topping: my Homemade Pumpkin Peanut Butter

Directions: Slightly warm banana in bowl in microwave for about 10 seconds. Mash with fork. Add in all other ingredients and mix until combined. Heat skillet with a little coconut oil on medium heat. Pour batter into pan. Cook until slightly browned and set. Flip. Cook until done. Makes 6 small pancakes (One serving). Can double or even triple recipe!

Note: Don’t forget to use my promo code “FFF1” on the About Time website to try some of this delicious pumpkin protein powder! Or try one of their other delicious flavors

Banana Benefits
1) Help overcome depression due to high tryptophan content
2) Sustains blood sugar during workouts
3) Protects against muscle cramps
4) Counteracts calcium loss
5) Improves your mood
6) Reduce swelling
7) High in potassium
8) Rich in pectin which aids in digestion
9) High in fiber
10) Natural Anti-acid
11) Only fruit that can be consumed raw without distress

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

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

Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

Protein Pumpkin Cake Dip

30 Oct

Fall is in the air. Get excited. You know what that means, right?

PUMPKIN RECIPES GALORE.

See, pumpkin is a weekly thing in my kitchen no matter the season, but now that it is truly the season for this delicious food, I feel no guilt in bombarding the blogging world with all my delicious pumpkin creations. I hope you like pumpkin!

If not, you should give it a second try, but no pressure :)

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This dip resembles my pumpkin cream cheese alternative that I wrote about in a past post, but now I’ve turned it into a delicious dip. Or a heavenly protein bowl to eat solely with a spoon. You can choose :)

As you know with my recent giveaway that is now up, I’m a huge fan of About Time protein, as it is a very clean powder, yet delicious! I currently have the Cake Batter powder, so of course, I had to make a cake dip. But guess what? About Time now has a PUMPKIN flavor. Yep, you read that right, pumpkin protein powder! Which you can also make this dip with :) This recipe is amazing as a dip, by itself simply with a spoon, or as a spread on toast/pita like this!

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And there is better news. I have a promo code you can use to receive 25% off! Type in FFF1 into the place for a promo code as you order online, and you’ll receive 25% off! Now you have no excuse to try this delicious powder..especially the pumpkin one! I know thats next on my list to try. But for now, here is the recipe for this tasty pumpkin dip!

Not a fan of protein powder? Omit it or add a touch of coconut flour instead! This recipe is just as delicious without the powder as it is with it. And it is high in protein even without the powder! It may not have that “cake-like” taste as much, but it is still delicious!

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Protein Pumpkin Cake Dip (or breakfast bowl!)
-1/2 cup Cottage Cheese
-1/2 cup Pumpkin Puree
-1 scoop About Time Cake Batter Whey (Order on their website here and use my promo code: FFF1 for a discount!)
-1 packet Stevia
-1 or 2 T raw Honey/Agave (as needed for desired sweetness)
-1 teaspoon Cinnamon
-1/2 teaspoon each: Vanilla and Butter Extract (or just 1 tsp vanilla!)
-Dash of Sea Salt

Directions: Combine all ingredients in blender and blend until smooth. Serve chilled as a dip, or simply eat as a protein packed breakfast bowl!

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-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

 

Green Apple Smoothie with Peanut Butter Topping

28 Oct

Another delicious smoothie creation.

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I had some fresh green apples, and thought, hey, what a better way to enjoy my afternoon than make a delicious, green apple smoothie.

The slightly sour taste of the green apple gave such a delicious flavor coupled with the sweet protein powder and agave that I added. And then of course, I wanted to make an extra special topping. That’s when I thought to myself, what goes better with apples than peanut butter? <3

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So I mixed together a peanut butter and honey yogurt and added it to the top of my smoothie. Placed it in the freezer for just about 10 minutes. And wallah, pure deliciousness.

What is your favorite type of smoothie flavor?? Is there a flavor you would like to see me create?! Tell me! :)

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Green Apple Smoothie
-1 medium Green Apple, slice and frozen
-1/2 medium ripe Banana, frozen
-1 cup Almond Milk
-1 scoop About Time Whey Protein
(I used their new pumpkin spice! Order on their website here and use my promo code: FFF1 for a discount!)
-1 tablespoon Agave/Honey
-1 teaspoon Cinnamon
-Optional: a few Spinach leaves for added greens

Directions: Combines all ingredients in blender. Blend until smooth. Top with Peanut Butter Honey Yogurt below if desired.

Peanut Butter Honey Yogurt Topping
-1/2 cup Nonfat Greek Yogurt
-1 tablespoon Peanut Butter or Peanut Flour
-2 teaspoons Honey
-1/4 teaspoon Vanilla Extract

Directions: Combine all ingredients. Top Smoothie with Yogurt

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

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
Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

Greek Yogurt Benefits
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

Toasted Coconut Protein Shake

23 Oct

There is this one ice cream place where I live called Kilwins..do you have that as well?! If not, let me just tell you, it is anything but healthy. BUT, there is this one ice cream flavor that is so completely worth every single calorie, and that is their toasted coconut flavor!! It is literally heaven in a cup.

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So, after a long biology lab today my friend and I decided to be a little more motivated than usual and go on a run! It was the first day here in Gainesville FL that was nice and semi cool out. When we got back, I knew I wanted a delicious protein shake to refuel. Thank goodness About Time Whey had sent me some of their delicious protein flavors to sample! (you can try out this protein for a discounted price by ordering online with the promo code: FFF1 )

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Just a little snapshot of a part of campus

And that is when that ice cream flavor popped into my head. I had to attempt to remake this delicious taste. Oh boy was I a happy girl that I attempted, because it was one of the best shakes I had made in awhile! Of course, that along with my pumpkin protein shake I made a couple weeks ago :) (pumpkin obsession probz)

Drink it for breakfast. Drink it after a workout. Eat it as a late night snack frozen. I hope you enjoy this as much as I did!

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Toasted Coconut Shake
-1 scoop Vanilla Whey (I use AboutTime Whey, use the promo code, FFF1 for a discount when ordering online!)
-1/2 cup Almond Milk/Coconut Milk
-1/2 frozen Banana
-1/2 cup Nonfat Greek Yogurt (or yogurt of choice)
-1/2 cup Ice
-2 tablespoons Unsweetened Shredded Coconut
-1 teaspoon Coconut Extract
-1 packet Stevia or 1 tablespoon Honey or Agave
-Optional: 1 tablespoon Chia or flax Seeds (good for your health!)

Directions: Place coconut on some foil and place into toaster oven or actual oven and bake until slightly browned. This will only take a few minutes. Be careful as it burns easily! Next, add all other ingredients into blender + 1 tablespoon of the toasted coconut. Blend until smooth. Top with leftover coconut. Serve with kiwi slices if desired or any other topping.

Note: Can be frozen for about 30 minutes for a frozen treat as well :)

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)

Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

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