Tag Archives: gluten free

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.


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.


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!


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 :)


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

Cauliflower Pizza Crust–Take 2!

26 May

Cauliflower has been the new hype in the health and fitness world lately I feel like. At first, I was quite skeptical of the foul smelling vegetable being used in recipes from pizza crust, to mashed “potatoes”, to even pancakes! But I caved in and had to attempt it myself with so many around me experimenting with it..and I was surprised!

Now the first time making a pizza crust, it didn’t turn out exactly as I would have liked. It held together for the most part, but definitely wasn’t crunchy or crust “tasting” like your normal pizza.

But tonight I threw together some extra ingredients, played around with the taste, and it turned out surprisingly delicious! It’s hard when cooking with cauliflower to get it browned and toasted, but I was able to finally achieve that with this one.

Benefits of Cauliflower?
-May reduce chance of cancer
-Great source of dietary fiber for better digestion
-Contains high amounts of antioxidants
-Contains omega 3 fatty acids and vitamin K which prevent inflammation
-Good source of folate, needed for healthy pregnancy
-Loaded with other important B vitamins like niacin, riboflavin, pantothenic acid, and thiamine
-Low in calories

Sounds like a good food to be eating!

photo 1

Cauliflower Crust
-2 cups cauliflower “rice” (food processed cauliflower)
-2T coconut flour (or any gluten free flour)
-1 egg
-1T balsamic vinegar
-1T psyllium husk
-1T ground flax
-1tsp each: basil, thyme, onion powder, garlic powder, baking powder
Directions: Preheat oven to 400 degrees. Food process cauliflower until rice like texture. Steam/cook cauliflower. Combine all ingredients in bowl with cooked cauliflower. Spray wax paper with oil (do not forget this, crust easily sticks!). Place “dough” on wax paper and flatten to desired thickness. Cook in oven for about 10 minutes. Take out quickly, and wrap all sides of crust with aluminum foil, and stick back into oven for another 10-15 minutes. This allows for the rest of the crust to cook and brown without outside burning. Top with desired toppings. Suggestions: tomato sauce and cheese, ricotta cheese and tomatoes, pesto and chicken

Coconut Oatmeal Bake

8 Mar

A good ole’ bowl of hot oatmeal in the morning, something I don’t think I could ever get sick of. I even have it as a night time snack sometimes! I make it all sorts of ways, and in all sorts of flavors. But the other morning, I decided to bake it into squares instead. The result, was a delicious, coconut-flavor filled breakfast.

Oatmeal is such a healthy food. It is a great carb that’s high in protein to make as a part of your daily diet, and is full of yummy fiber as well to keep you full! It’s a great pre-workout meal when working out in the mornings, something I use to have a lot before workouts. If you’re more on the thinner side and need a big breakfast, there’s tons of ways to add extras in to make it higher in calories, and if you’re trying to lose weight, well it’s a delicious and healthy meal just with a touch of sweeter added to it! And for those living a gluten-free lifestyle, it’s a great option!  It’s also full of antioxidants and boosts your immune system as well. Sold yet? And there’s so many way to enjoy it other than your normal hot breakfast in a bowl, so you will never be bored!

My newest recipe with these fiber-filled oats is my coconut baked oatmeal. It is so great to have on hand as a snack, or for breakfast on the go when you’re in a rush! Hope you enjoy :)


Coconut Baked Oatmeal with fresh strawberries, coconut, and my special homemade nut butter (which I’ll be posting a recipe soon for).

Coconut Baked Oatmeal
-1.5 cup dry oatmeal
-1/2 cup egg substitute or 2 eggs
-1 cup milk
-1/4 cup coconut
-1/4 cup ground flaxseed
-1 tsp vanilla extract
-1/2 cup sweetener of choice (agave, sugar, brown sugar, stevia)
-2 tsp baking powder
-Optional Add-ins/toppings: cinnamon, bananas, chocolate chips, fresh fruit, nut butter

Directions: Mix all ingredients together. Bake in 8×8 pan at 375 degrees until brown on sides, around 20-25 minutes

Cauliflower as Pizza Crust?

7 Mar

I kept seeing it and reading it all over the place. Cauliflower “rice”, cauliflower “mashed potatoes”, and last but certainly the most interesting to me, “cauliflower pizza crust”. I’m sure you seen it at least once or twice too!

Well, I decided to finally take a try at it. I’m usually pretty skeptical with things like this, as I rather have a smaller quantity of something actually tasty than something “low in calories” but tastes like cardboard. I can’t decide how I feel completely about it after making it. It was in no way bad at all! And I can’t say that I didn’t gobble up the whole entire pizza myself, but I also can’t lie and say it tasted exactly like the thin, crispy crust that I love. Don’t let me lead you to believe it wasn’t a good recipe, as I did love it! Like I said, I’m just not sure a severe craving for new york style pizza would be met :)

I did mix some things up from a “normal” cauliflower crust recipe, with adding some soy flour for extra protein and flaxseed for good healthy fats and fiber! For a crust made up of almost straight veggies and packed with protein, I can’t say that it wasn’t a meal I thoroughly enjoyed :)

So all in all, I would have to say it was certainly something different and yet very good for a “healthy” pizza. If you are looking for something more nutrient dense and healthier than pizza to satisfy your craving, this is surely for you! Also, if you are serious about gluten free, this is a GREAT option! And for those who are neither of these two, well, for as healthy as it is, this would even make a good side to any other meal you might be preparing! I want to get your thoughts on this. What do you think about these recipes that have recently been coming out with cauliflower in place of flour and other carbs? Do you like them? I’d love to hear!


Cauliflower Pizza
-2 cups of cauliflower (processed until looks like rice)
-2 T soy flour
-2 T ground flaxseed
-1 egg
-1 egg white
-Seasoning as desired: garlic salt, onion powder,salt, pepper, and italian seasonings.
-Desired toppings: (for mine) fresh pizza sauce, sauteed spinach, roasted red peppers, fresh basil, and feta cheese

Directions: Cook cauliflower until soft (about 5 minutes in microwave). Mix all ingredients up through seasonings together. On parchment paper (don’t skip this, it WILL stick), flatten out dough to desired thickness, pinching dough on sides to make a “crust”. Bake at 375 for about 20 minutes. Add toppings. Bake for another 5 minutes. Enjoy!