Sometimes I crave a fast, sweet, and incredibly warm breakfast. That being said, I have to make sure that I’m getting the protein and good carbohydrates that I need to power me through my morning. Today, I made a fantastic blueberry banana bread oatmeal topped with sweet Greek yogurt. It was silky, filling and I thought I was eating dessert for breakfast and believe me that’s never a bad thing.

This healthy oatmeal recipe is high in fiber, protein, and with the addition of chia we also get some Omega-3 fatty acids. Here is what you’ll need for your banana bread oatmeal:

1/2 a banana mashed
1/3 cup rolled oats ( I use gluten free oats)
1/3 cup + 1 tbsp milk of your choice
3 tbsp plain Greek yogurt
2 tbsp fresh blueberries
1 tbsp vanilla protein powder
1 tsp chia seeds
2 tsp Stevia or sweetener of your choice
1/4 tsp vanilla extract

Preparation: in a microwave safe bowl, mash the banana and add oats, 1/3 cup of milk, chia seeds, 1 tsp of Stevia, vanilla extract and mix until well combined. Microwave on high for 2 minutes.

While that cooks, combine Greek yogurt, 1 tsp of Stevia, and fold in blueberries. Set aside.

Once oats are done, add 1 tbsp of milk and add the protein powder and mix until protein powder is mixed well in the oatmeal. Dollop the Greek yogurt on top of your oatmeal and dig in!

Nutrition Facts
1 Serving
Calories 260.3
Total Fat 5.1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.7 g
Total Carbohydrate 40.8 g
Dietary Fiber 6.8 g
Sugars 13.6 g
Protein 16.5 g

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There are so many variations of the protein pancake that I just can’t seem to get enough of. It’s easy and low calorie in comparison to what you find at your local IHOP or diner and jam packed full of protein!

So I often get questioned on whether or not protein powder can be omitted in my protein pancake recipes and the answer is always yes by simply swapping the powder for flour but why would you want to do that?

By consuming a high protein breakfast you accomplish quite a few of your dietary needs such as helping you meet your daily protein requirement, increasing satiety, and reducing mid-morning hunger. This in turn will help you stave off those cravings for junky foods later in the day.

Starting your day with this type of breakfast can help you on your weight loss journey or stay on track if you’re already in maintenance mode. Not to mention, it fits nicely into the HASfit meal plan.

On the menu this morning, Apple Cinnamon Protein Pancakes! Because who doesn’t love the combination of cinnamon and apple?! Cinnamon is a fantastic spice that helps control your blood sugar so you’re not spiking out of control and apple is a great source of fiber helping you feel full. I got a FAB deal at Whole Foods yesterday for my Sunwarrior Protein Powder and was excited to get cookin’!

Here are the ingredients you’ll need for your healthy pancake recipe:

1/4 cup of gluten free oat flour (rolled oats pulsed into a flour)
1 scoop of vanilla protein powder of your choice
2 tbsp milk of your choice (I used unsweetened almond milk)
2 tbsp unsweetened apple sauce
2 egg whites (6 tbsp)
1 tbsp ground flax
1/2 tsp ground cinnamon
1/2 of a small apple (I used a Gala apple)

To begin, take your beautiful apple…

Cut it in half and peel it like so..

Take that half and half it. You’ll then take one of the 1/4 pieces and chop it up, set it aside. Next, combine all of your dry ingredients and mix them together.

Then add in the wet ingredients and mix until well combined. Once that’s done, mix in your chopped apple.

On your stove, take a skillet and place it on a medium high heat spraying it with a non stick cooking spray. Add your batter to the hot skillet and cook on either side for approximately 1 minute.

Continue cooking until all the batter is gone and make the pancakes any size you’d like! I made three medium sized pancakes, topped them with the other 1/4 apple and sprinkled on more cinnamon.

I then drizzled about a tablespoon of pure organic maple syrup on top for more deliciousness but you can also use honey!

It was so dang yummy, I just may have to have breakfast for dinner! 🙂

Nutrition Facts
1 Serving
Amount Per Serving
Calories 294
Total Fat 6.2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 0.5 g
Total Carbohydrate 37.1 g
Dietary Fiber 9 g
Sugars 15 g
Protein 28 g

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It probably comes as no surprise that I live at the grocery store. I’m literally there 3-4 times a week. It truly is my favorite place to be and where we have spent many a Friday or Saturday night. Poor Coach Kozak, he’s so patient with my wackiness. 🙂

One morning, I ventured to Whole Foods all by my lonesome and saw a huge display of local grapefruit on sale! Grapefruits are listed on the Clean 15 list and therefore safe to buy the conventional grapefruit as opposed to buying organic all the time. I couldn’t resist, I scooped up a few! Now, I don’t eat grapefruit very often mainly because I eat citrus tropical fruits in moderation because of the sugar content but grapefruits have an outstanding nutritional profile.

Aside from being low in calories, containing 52 calories in half of a large red grapefruit, it’s full of of vitamin C. Vitamin C of course helps fight colds and aids in keeping your immune system healthy. Grapefruit is also a good source of vitamin A, folate, potassium, vitamin B5 and dietary fiber. It is also very low in saturated fat and contains ZERO cholesterol.

The dietary insoluble fiber pectin found in this fruit helps protect the colon mucous membrane by decreasing exposure time to toxic substances in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon. In short, grapefruit is great for reducing cholesterol and protecting your colon from dangerous cancer cells.

This particular morning, I paired half of a juicy grapefruit with one cup of plain non-fat Greek yogurt because remember, you have to get your protein in every meal and snack. I sweetened my Greek yogurt with 1 heaping teaspoon of stevia and topped it with 1/2 a tablespoon of hemp seeds and 1 tablespoon of slivered almonds because I like a little crunch. It’s a deliciously nutritious way to start the day.

A warning when consuming grapefruit: The National Institutes of Health warns that grapefruit and grapefruit products can interact with certain medications. The interaction can change the effect of the medicine and may possibly cause serious side effects. Consult with your doctor or pharmacist to determine if any of your medications are likely to interact with grapefruit, and if so, you should avoid all grapefruit products while taking those medicines.

Nutrition Facts
1 Serving
Amount Per Serving
Calories 255.4
Total Fat 6.0 g
Cholesterol 0.0 mg
Sodium 86.9 mg
Potassium 272.0 mg
Total Carbohydrate 25.3 g
Dietary Fiber 3.9 g
Sugars 9.4 g
Protein 26.9 g

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Protein Pancake Recipe Indgredients:
½ of a ripe banana mashed
1 scoop of chocolate protein powder of your choice
1 tbsp ground flax seed
1 tbsp unsweetened shredded coconut
½ tbsp mini chocolate chips
¼ cup of egg whites

Protein Breakfast Preperation:
In a bowl, mash your banana until it’s nearly a puree. To the mashed banana add the rest of your ingredients and mix well until all of the ingredients are combined and a batter is formed. To a skillet on medium high heat and sprayed with a cooking spray, add your batter. You will cook the pancake like a traditional pancake and once it begins to bubble, flip to the other side and continue cooking for an additional 2-3 minutes. Plate your pancake and add more coconut and chopped or sliced almonds for a little crunch. Enjoy!

Nutrition facts are for 1 serving or 1 pancake. The recipe makes 1 serving.
1 Serving
Calories 284.4
Total Fat 10.0 g
Cholesterol 60.0 mg
Sodium 182.5 mg
Potassium 481.2 mg
Total Carbohydrate 24.3 g
Dietary Fiber 5.2 g
Sugars 13.6 g
Protein 27.6 g

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Good Day y’all!

It’s Saturday and I have to say, it’s going to be a busy one. Between recipe brainstorming, squeezing in a 5 miler and spending time with family for birthdays, it’s BUSY. So this morning, I took a stab at something that’s been on my mind for a while. This morning I made chocolate crepes and I made them with gluten free rolled oats pulsed into a flour. They were A-MAZING! I used raw cacao powder which is an excellent source of antioxidant flavanoids, magnesium, and loaded with essential fatty acids that can help lowder bad cholesterol and raise the good.

I filled them with banana, strawberries, and Greek yogurt. They were filling and are incredibly nutritious. Here’s what you’ll need:

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HOLA! I’m back with another breakfast prep recipe and we all know I love me some oats! Oats are fantastic for a few reasons and let me count the ways:

1) Oats reduce your risk of developing high blood pressure especially in post menopausal women.
2) They prevent hardening of the arteries
3) Oats help lower bad cholesterol
4) Due to oatmeal’s high fiber content, it aids in the stabilization of blood sugar.
5) It helps prevent weight gain because it’s high in fiber and helps you feel satisfied longer. This in turn helps curb those desires to snack on salty or sugary foods.
6) It’s also safe for people with gluten sensitivities since it contains a small amount of gluten however you can buy them gluten free like I do!

Ok, so you get the point.

I went to the grocery store the other day for my mid week visit and found these absolutely gorgeous organic berries and just had to get them.

Ingredients:

1 1/2 cups oats
1 2/3 cups unsweetened almond milk
1 ½ cup mixed berries (chopped)
3 tbsp flax
3 tbsp vegan butter or coconut oil (slightly melted)
3 tbsp coconut sugar or Stevia
1 tsp ground cinnamon
1/2 tsp baking powder
3/4 tsp vanilla extract

Start by preheating your oven to 375 degrees and grease an 8×8 baking dish with coconut oil or a non-stick cooking spray. At the bottom of the greased baking dish, spread the blueberries and chopped strawberries like so…

Next, in a bowl combine the dry ingredients mixing them until well combined….

…and because sometimes, I’m a little lazy…I added the wet ingredients right into the same bowl and mixed it all together.

Pop this bad boy in the oven for 35-40 minutes or until it passes the toothpick test

Now I served mine on a bed of 1 cup of maple Greek yogurt (plain fat free Greek yogurt mixed with 2 teaspoons of pure maple syrup for a calorie count of 270 and 25 grams of protein! Try it, and let me know what you think. 🙂

Amount Per Serving

Calories 106.0
Total Fat 5.2 g
Saturated Fat 0.8 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 62.9 mg
Potassium 103.4 mg
Total Carbohydrate 13.1 g
Dietary Fiber 3.0 g
Sugars 2.6 g
Protein 2.6 g

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I LOVE breakfast! It really is the most important meal of the day and it just happens to be my favorite. I know that I’ve mentioned previously that I like to eat small, frequent meals throughout the day and they normally range from 200-300 calories per meal and that’s every 2-4 hours just to keep my metabolism humming throughout the day. For breakfast, err brunch is more like it, I made my sweet potato hash with eggs. Sweet potatoes are fantastic because they’re a great source of vitamins B6, C, D as well as potassium, iron, beta carotene, and is low glycemic so it doesn’t spike your blood sugar leaving you fatigued afterward. It’s one thing to be a super healthy food but it’s another to be great tasting too!

For this recipe you’ll need the following:

3 small sweet potatoes about 5″ in length
1 med bell pepper chopped
1/2 yellow onion chopped
1 clove of garlic minced
2 tsp dried thyme
1 tsp garlic powder
1/4 tsp ground pepper
1/4 tsp cayenne pepper (optional)
pinch of kosher salt
Non-stick cooking spray

To get started I peeled my sweet potatoes and chopped my onion, bell pepper, and minced my clove of garlic. I ended up cutting the larger sweet potato in half and saved the other portion for later today therefore I have three sweet potatoes of about equal size.

I then sliced and quartered my sweet potatoes so that they’d fit nicely in my food processor.

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So we just got back into town from having an awesome New Year’s Eve celebration in my home town, it was too much of a good thing but what else do you do when you’re celebrating your first NYE with the man you love?! Check some of our pics…

Hotel Room Selfie (please excuse the mess from our maltipoo roommate)

Mid-Party!

OK! Enough of that. So when I got home, I had a delivery that I was looking forward to…feast your eyes on Raw Meal! A new vegan protein powder we’re trying out. It’s certified organic and pretty tasty, I really like it! Anyone ever tried it?

3/4 cup oat flour (I used Trader Joe’s rolled oats pulsed into a flour)
1 medium mashed banana (ripe)
1 21g scoop vanilla protein powder
1 tablespoon flax meal
2 tablespoons unsweetened apple sauce
1 egg white or flax egg for vegan option (1 tablespoon ground flax meal whisked with 3 tablespoons water, let sit in the refrigerator for 15 minutes to set.)
1/2 teaspoon vanilla extract
1/4 teaspoon baking powder
1/4 cup cranberries (I used fresh whole cranberries to keep sugar content low but you may use dried if you prefer)

Preheat your oven to 350 degrees and while that heats up, in bowl, mash 1 medium ripe banana. To the banana add the rest of the ingredients right on top and mix until well combined. Fold in the cranberries and maybe any walnuts, pecans, or almonds for extra crunch! Bake for 15-20 minutes or until it passes to toothpick test (insert a toothpick and if it comes out dry, they’re done)

6 Servings

Amount Per Serving

Calories              82.1

Total Fat             1.4 g

Saturated Fat   0.1 g

Polyunsaturated Fat     0.5 g

Monounsaturated Fat 0.3 g

Total Carbohydrate       14.0 g

Dietary Fiber    2.5 g

Sugars 3.5 g

Protein               4.0 g

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My love of oats is no secret, nor is my deep love of all things chocolate. This morning, I used some cooked quinoa I had on hand and added it to my oats for an added nutritional BANG!

Here is my recipe for Chocolate Peanut Butter Banana Oats

Ingredients:

1/3 cup of rolled oats (I used gluten free oats)
2 tbsp cooked quinoa
1 tbsp chia seeds
2/3 cup unsweetened almond milk
1 tbsp unsweetened cocao powder
1 tbsp peanut butter (I used PB2)
Stevia to taste
Topping:
1/4 of a banana (mashed)
1/3 cup of non-fat plain Greek yogurt

Directions:

In a bowl mix oats, quinoa, chia seeds, cocao powder, and PB2 powder. Stir in almond milk and microwave on high for 2 minutes, (if you’re using regular peanut butter, add this after you’ve microwaved the oats for 2 minutes). Take the oats out of the microwave, stir and add any additional milk if your oats are too dry as I had to add a little myself and microwave for an additional minute. For the topping, mash 1/4 of a banana and add the Greek yogurt, mix until well combined. Once the the oats have finished cooking, add the yogurt right on top of the oats and enjoy!

Calories: 288 Fat: 8.3g Carbs: 42g Fiber: 11g Sugars: 8.3g Protein: 18g

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Ingredients:
½ cup rolled oats
3/4 cup water or unsweetened almond milk
1 tbsp ground flax seed
1 tbsp natural peanut butter
1/8 Plain non-fat Greek yogurt
1 tsp organic natural jam (flavor of your choice)

Oatmeal Recipes Instructions:
In a microwave safe bowl, combine rolled oats, flax and almond milk and microwave on high for 2 minutes. While that finishes in the microwave and begins to cool down, start on your jam topping. In a separate bowl, combine 1/8 cup of Greek yogurt and 1 teaspoon of jam and whisk until completely combined. Once the two minutes is up, remove the bowl carefully and stir in 1 tablespoon of natural peanut butter and then add a dollop of the jam topping. For extra goodness, add sliced banana, cinnamon, and/or sliced almonds for some crunch!

Nutritional Facts are for 1 serving. This recipes makes 1 serving.
Calories 322.3
Total Fat 13.3 g
Saturated Fat 2.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 1.5 g
Total Carbohydrate 37.1 g
Dietary Fiber 7.5 g
Sugars 2.6 g
Protein 13.4 g

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