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Tag Archives: Fitness

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

Versatile Blogger Award!

16 Nov

Thank you so much to Slender Grapefruit for nominating me for the Versatile Blogger Award!! It made me so happy when Jessica let me know that she nominated me for this award! As a busy college student I don’t always have the time to browse for other blogs I would love to follow, and this is such a great way to be a part of the blogging fitfam out there!

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The Versatile Blogger Award is a great way for bloggers to show their support for other bloggers and build community. I am so thankful to be nominated. This award is for bloggers who write unique, interesting posts that aren’t run of the mill.

According to Jessica, these are the rules I found for this award:

  • Thank the blogger who nominated you, linking back to their blog.
  • Tell us 7 random facts about yourself.
  • Nominate 15 fellow bloggers who you feel deserve this award.
  • Let them know you’ve nominated them.
  • Upload the Versatile Blogger Award photo with your post.

So here are 7 random facts about me!

  1. I absolutely love anything pumpkin. There is no pumpkin season for Sarah Grace, as I am baking with it, cooking with it, ad simply eating it with a bit of agave and cinnamon all throughout the year! Of course, I love Fall because then I can actually find pumpkin drinks and goodies in stores :)
  2. I ran here at the Univ. of Florida as a d1 Cross Country athlete my freshman year, but decided to walk away from it when I realized I loved to run but did not want it to be my life. I found that making time for relationships and taking care of myself was much more important. I still do fun little runs a couple times a week though!
  3. I have a boyfriend that I will have been dating for THREE years on the 26th of this month. We met our senior year of high school (even though living in different cities) when we came up to visit this university and meet the running team and coach. We both ended up signing with this team (but both ended up walking away after our freshman years), and fell in love with each  other in the process of it all<3
  4. This summer I met a very dear friend, Amy, through “freshfitnhealthy” via instagram (yes, crazy!), and we now make/sell eBooks together and talk almost every day even though never meeting in person still to date (but I have plans to fly out to LA soon to meet her! yay!)
  5. I use to be the most UNHEALTHIEST eater. My mom would not be able to force one veggie in my mouth. My diet consisted of mac n cheese, Chinese food, and peanut butter and fluff sandwiches up until about freshman year of high school.
  6. I am in my third year of college as a Dietetics student, and have plans to go on to become an RD after graduation. I don’t know exactly what I want to do, but I know I want to do something I love each and every day and be used to my fullest potential. But for now, Fresh Fit N Heslthy is simply because healthy living is  passion of mine and I love to invest my time into it<3
  7. I love Jesus. I hate the word “Christian” as it means a million different things depending on the person you ask, but I am in a love relationship with my Savior and I have only reached the success I have reached in my past because of Him. I know He will open doors for me in my future that will lead me to something bigger and better than I could ever imagine.

And here are nominations for 15 blogs who bring joy to my online reading life!

  1. Carrots n Cake
  2. Fit Fun and Fantastic
  3. Kia’s Fit Fare
  4. Kaylea’s Open Book
  5. Ryan Drake
  6. Chocolate Covered Katie
  7. Dashing Dish
  8. Desserts with Benefits
  9. Happy Healthy Life
  10. Always Abigail
  11. Jeff Bethke
  12. WOA Student Bloggers
  13. Lexi’s Clean Kitchen
  14. Barr & Table

Thank you again, Jessica! And congratulations all of my fellow nominees!

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

Healthy Deviled Eggs

5 Nov

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Another delicious game day recipe!

We all love those fluffy, creamy deviled eggs. But they are anything but healthy for you. Filled with full fat mayonaise and all of those egg yolks. Thoughts of your pants getting tighter by the egg full…

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But now, you can fully enjoy that same delicious deviled egg taste, in a healthy way :)

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Healthy Deviled Eggs

– 12 Eggs, hard boiled
– 1/4 cup Low Fat Cream Cheese
– 1/2 cup Greek Yogurt
– 1 teaspoon Dijon Mustard
– 1/4 teaspoon Sea Salt
– 1/4 teaspoon Paprika
Directions: After hard boiled eggs have cooled, slice in half lengthwise and scoop out the yellow yolks into a bowl. Discard half of the yolks and place the remaining ones in a high speed blender or food processor. Add in all other ingredients. Blend until smooth. Scoop back into empty egg whites. Sprinkle with paprika. Store in refrigerator until serving.

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

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

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)