Tag Archives: whole food

Pancake Batter Smoothie AND Coconut Banana Pancakes

29 Mar

Today’s post has TWO recipes in it. Get excited.

Let’s be honest with ourselves, when we’re making pancakes, it’s just way too tempting to just eat the batter off the spoon. Or is that just me?

Haha:) My usual philosophy is that anything is better in the uncooked form, like cookie DOUGH, Brownie BATTER. And I can’t lie, I do even think I like pancake batter better. Call me weird.

But I know with eggs usually in it, it’s probably NOT the best thing to eat. So what did I do today when I made egg-less protein pancakes and had some leftover batter? Well, I would do what any normal person would do..I made a shake flavored with it!

So to tell you how to make this, I’ll give you the recipe to this first, which is the protein pancakes that the batter came from!


Coconut Banana Pancakes
-3/4 cup coconut flour
-1 scoop vanilla protein powder
-1/4 cup Greek yogurt
-1 cup almond milk
-2T shredded coconut
-1 small, very ripe banana
-1/2 tsp coconut and vanilla extract
-1 tsp baking powder
-optional: 1 T peanut butter/coconut oil (a little healthy fat makes it taste a lot better!)
-touch of salt, and sweeten to taste
Directions: Melt banana in microwave for 30 seconds. Combine all ingredients together and mix thoroughly. Melt some coconut oil in pan, and cook pancakes as normal.


All you have to do once you have that batter, is add two big spoonfuls of it to all the other ingredients, and you’ll have your pancake batter shake! But of course, if you just want the shake and not all the pancakes first, I’ll show you how to get that batter flavor without all those extras. But I must say, these pancakes were very good. Coconut banana flavor with a hint of peanut butter to be exact:)

Anyways, the answer to your dream of being able to eat all the pancake batter you want in shake form lies below:)

photo 1

Pancake Batter Shake
**You can make any flavor, but I used some of the batter from the above recipe, and created a Hawaiian flavor with a hint of peanut butter!**
-2 T pancake batter (from above)
-1/2 frozen ripe banana
-1 scoop peanut butter protein powder (or regular/vanilla)
-1 cup almond milk
-1 tsp vanilla and butter extract
-2 T oatmeal
-2 T PB2 (or 1 T peanut butter)
-1/2 tsp baking soda (I know it’s weird, but don’t skip this! It makes the batter flavor)
-stevia/agave to sweeten
-sprinkle of sea salt
Directions: Blend all ingredients together! Very simple :)

**If not wanting to make pancake batter: Add 1T coconut flour (or any type), more banana, and don’t forget the baking soda! Add any additional flavors that you want your shake to be.
Possible Add-in ideas: cocoa powder, shredded coconut, chocolate chips, instant coffee, is the limit!




Pumpkin Coconut Spread

14 Mar

Yes, another pumpkin recipe.

My toast with the pumpkin coconut spread, and topped with chocolate peanut butter and chocolate chips!

My toast with the pumpkin coconut spread, and topped with chocolate peanut butter and chocolate chips!

I told you, whether it’s fall or spring, pumpkin is my favorite. But I wouldn’t mislead you and give you a recipe that isn’t absolutely 100% delicious. Even if you aren’t a pumpkin fanatic like I am, I am almost certain you will fall in love with this spread. Spread it on toast, eat as a dip with crackers or cookies, or like me, just devour with a spoon! It can also serve as a good add in for shakes and oatmeal to give a little extra flavor!

You know how there is either crunchy peanut butter or creamy, well this can be made in sort of a same way! You can make it with a little texture, and add in shredded coconut, or, smooth and creamy by adding in coconut butter! Don’t know what coconut butter is or don’t have any? You can make your own! It’s just like grinding peanuts into peanut butter, if you food process coconut, you get coconut butter! So delicious by the way :) Anyways, I ask that you give this recipe a shot. It’s not your normal “healthy” dip that lacks flavor. It’s full of that spice-filled taste of fall, along with a hint of pina colada we all love.   I know you won’t be disappointed :)

photo 4

Pumpkin Coconut Spread
-1 can of pumpkin
-2 T cream cheese (can be fat free if you are watching calories)
-1/4 cup almond milk
-1/2 cup unsweetened shredded coconut (or 1/4 cup coconut butter)
-1 T coconut oil, melted
-3 packs stevia or 1/4 cup agave
-1 tsp butter vanilla extract (or vanilla if that’s all you have)
-1 T cinnamon
Directions: Blend cream cheese and pumpkin together until cream cheese is mixed thoroughly (either with processor, electric beater, or blender). Add all other ingredients in and combine until even throughout. Taste for sweetness, and add more if you have a big sweet tooth!
Directions for Creamy Variation: Food process 1/2 cup coconut until butter form (or if using store bought butter, make as directions above except for add coconut butter instead of shredded coconut.) Proceed to make as directed above.

Homemade Maple Walnut Butter

11 Mar


Is it just me or is any kind of nut butter absolutely amazing and addicting? They make every kind of variation nowadays! Creamy peanut butter. crunchy peanut butter. creamy almond butter. crunchy almond butter. coconut butter. chocolate peanut butter. pb2. hazelnut nut butter. You name it, and you can usually find it at least somewhere online or in stores! But what I haven’t seen much of is other kinds of nuts being made into butter. I mean, I know it exists, but peanut and almond butters are definitely the most frequent. So, when I got to go home this past week, and opened up the pantry to huge containers of raw almonds, walnuts, and pecans..a great idea came to me. Walnut butter.

And so my kitchen fun began :) I took out my food processor, toasted some walnuts, and made what I think could possibly be considered a little taste of heaven in my mouth! I went through the whole batch in just the one week I was home! So much richer tasting then almond butter, but oh so good.

Then I got an even more brilliant idea. One of my favorite flavors when eating those chocolates from the box has always been maple walnut. So what did I do? Add a touch of maple syrup and bam! This was definitely a little spoonful of heaven :) Hope you think the same as you try it!


Maple Walnut Butter
-2 cups walnuts, raw
-2 T maple syrup
-touch of salt

Directions: Toast walnuts in oven (or toaster oven) on 350 degrees until slightly browned. Watch closely, as once they start browning, they burn easily! Then remove from oven, and place in food processor. This will take some time, this step may start to seem tedious, but be patient, I promise it’s worth it! Turn the processor on, and let it begin to grind the nuts. First the nuts will turn into little chopped pieces, then begin to look like powder, then finally begin to clump up. Just keep processing. It will start to run up the sides of the processor, and you will have to turn it off and scrape the butter down from the sides many times. (like I said, patience is key) :) Altogether it should take about 10 minutes. After it is FINALLY a nut butter consistency you are happy with, add 2 tablespoons of maple syrup and a touch of salt, and mix just until combined. See, just one necessary ingredient really, how simple?! Enjoy!

Eggplant Parmesan Wedges

10 Mar

Are you looking for something healthy? Something that satisfies that craving for delicious combo of  fresh tomato sauce and melted cheese? Something that’s  quick, and can be served as a light meal or a great appetizer/side? Well I created it for you!

Eggplant is a low carb option as it’s a vegetable, and is so yummy when cooked just for a few minutes in the oven, or grilled if you have a little more time! The great thing is that this recipe will take you less than 30 minutes to make! So it’s a great one for when you’re too hungry to wait or just in a rush! These can satisfy that mouth watering taste of pizza, chicken parmesan, and lasagna :) My eggplant parmesan wedges ladies and gentlemen..

photo 2Eggplant Parmesan Wedges
-1 eggplant, sliced thin
-about 1/2 cup fresh tomato sauce
-1/4-1/2 cup parmesan cheese, shredded (depending how cheesy you want it)
-Seasonings: salt, pepper, italian seasoning, garlic salt

Directions: Preheat oven to 350 degrees. Cut eggplant in half long ways. Then begin to slice thinly to make wedges. Spray wedges on both sides with olive oil. Sprinkle seasoning on both sides as well. Place on baking sheet, and cook for about 10 minutes, flip, and cook for another 5 to 10 minutes. Remove from oven, heat up sauce, and spread sauce onto wedges. Sprinkle with cheese and place in oven on broil for just a minute or two until cheese is melted. Remove and enjoy!

Banana Bread Pancakes

9 Mar

“Makin’ banana pancakes, pretend like it’s the weekend..” was the theme of this morning’s breakfast :)

I’ve been really into making pancakes lately. All different kinds. But this morning, since my boyfriend absolutely loves banana bread, I decided to create these. Fluffy, moist, and that oh so delicious taste of biting into a good piece of banana bread. Top it with my peanut butter yogurt sauce, and you’ve really got yourself something yummy.

People tend to think pancakes are a “bad food”, but you’ll come to learn with my oh so many recipes I’ve made, that you can make them really healthy! Like these, substitute some flour for oatmeal, egg for egg substitute, add in some fruit like bananas, and top it with protein filled Greek yogurt. Looks like you’ve got yourself an all-around healthy meal! I’ve also been experimenting with a lot of protein pancakes made with protein powder that are really high in protein and good post-workout snacks ..which I’ll post sometime soon :)  But even with these pancakes, making a whole big batch of them and saving some in the fridge makes such a good snack..or second meal! My brother came in today from Tampa and found my leftover bag of them from this morning. Let’s just say, I no longer have any more leftovers :) But anyways, enjoy these banana bread pancakes as you, “pretend like it’s the weekend”..or, make them now while it is the weekend!

photo 4

Banana Bread Pancakes
-1 cup oat flour
-1/2 cup mashed banana (really ripe works best!)
-1 cup of milk
-2 eggs (or 1/2 cup egg substitute)
-2 T sugar
-2 T agave/honey (or more sugar)
-1 tsp vanilla extract
-1 T cinnamon
-2 tsp baking powder
-touch of salt

Directions: mix all ingredients together. Heat pan on stove at medium heat. Cook as normal pancakes! Top with desired toppings. I topped mine with a peanut butter Greek yogurt sauce (recipe below), and bananas.

Peanut Butter Greek Yogurt Sauce
-1/4 cup Greek yogurt
-2 T peanut butter
-2 T agave/honey
-Milk to thin as desired
*Mix all together and serve on top on pancakes!


Carrot Cake Shake

6 Mar

Carrot Cake, in a shake?!  I mentioned in my last post how I love creating protein filled shakes as I usually have one almost every night as my “snack after dinner”. So I have to mix it up every once in awhile and try to create a new flavor.

Last night before making my nightly shake, I wondered what kind of flavor I could try to create that was a little more unique than just good ole’ chocolate or even peanut butter. Pumpkin pie came to my mind first I must admit, but I’ve already experimented with that flavor, and thought I should probably do something NOT pumpkin for once :)

So, when thinking of other dessert flavors, naturally, the delicious taste of carrot cake popped into my head. But how to make a shake flavored like this creamy, spice-filled cake, and still make it healthy..challenge was happily accepted. And this was my result:)


Carrot Cake Shake
-1 scoop vanilla protein powder
-1/2 cup cooked carrots
-2 T sf cheesecake pudding mix
-1/2 cup cottage cheese
-1/4 cup oatmeal
-1 cup vanilla almond milk (or soy milk)
-1 tsp of vanilla extract (and butter extract if on hand)
-1 packet of stevia or 2 T agave/honey
-Optional toppings: shredded coconut, crushed graham cracker,
and bits of cookie/protein bar (i used Quest’s cinnamon roll bar but
hardened in the cold and would probably not suggest)
Directions: Blend altogether! Can add guar gum or flaxseed if you want a really thick shake. Add toppings and enjoy to the fullest!

P.S. With this being so healthy, it can even serve as a quick breakfast or post workout shake! I use to drink shakes like this after my runs in the morning and it was exactly what my body needed to recover :)