4-Ingredient Protein Pancakes

Benefits of this recipe: pancakes. Protein. Four ingredients. Need I say more???

You know how most blogs make you scroll down for like 5 minutes until you get to the actual recipe? Not this blog. You’re welcome.

Ingredients:

2 Tbsp. Whey protein powder (vanilla, or get creative! I used pumpkin spice protein)

1 banana, ripe (not overripe, that will make pancakes mushier)

2 eggs (medium or large)

1/8 tsp. Baking soda

Optional: cinnamon, vanilla extract

Directions:

Mash banana & eggs together with a fork. Mix in protein powder & baking soda until smooth consistency.

Heat frying pan over medium-high heat. Add pasteurized butter (like Kerry Gold) and when it’s sizzling, add your batter to pan.

Cook on one side until the edges start turning more opaque. Flip, cook for another 2-3 minutes. That’s it!

I topped w pure maple syrup, but you could add peanut butter, almond butter, whatever you have. Get creative!

Oh, and be sure to subscribe below for more recipes & wellness tips! 

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Maca Chai Smoothie

I’ve started incorporating Maca powder into my routine since my hormones seem to be all over the place. Maca is touted as being able to potentially balance hormones, support hormone production, and result in some crazy-sweet benefits, like easing PMS & Menopause, aiding in fertility issues, reversing hypothyroidism, and improving libido (bow chicka wow-wow!). The taste takes some getting used to, but I found a chai-flavored one at Whole Foods that I like (see photo below).

Ingredients:

1.5 cups coconut milk or almond milk

1 sliced frozen banana

1 Tbsp. Almond butter

1/2 tsp. Vanilla extract

1 tsp. Maca boost (see product pic below)

Directions:

Combine all ingredients in blender & blend to desired consistency. Pour in a glass & drink (it’s more fun with a straw)!

P.S. Here is the Maca powder I used (I got it from Whole Foods):

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4-Ingredient Almond Butter Cups


These seriously give me life. If you are following a ketogenic diet plan, these are also known as “fat bombs.” They’re filled with healthy fat & are super yummy! This is how I satisfy my sweet tooth on the reg y’all. Without any guilt or bloating or inflammation. Heck yes, I’ll take it!

Ingredients:

4 Tbsp Coconut Oil

4 Tbsp Chocolate protein powder** (your choice, I used Shakeology bc that’s what I had!)

6-8 tsp. almond butter (or other nut butter of your choice)

3 Tbsp. unsweetened shredded coconut (Optional)

Directions:

1. Place all ingredients (except shredded coconut) in Pyrex glass measuring cup or other microwave-safe dish. (You can also heat this on low heat on stove). The reason I suggest a Pyrex measuring cup is because it has a spouted edge to pour from. Otherwise this might get messy. 😉

2. Microwave or heat until coconut oil is melted. Mix everything together until smooth. Stir in shredded coconut.

3. Pour into mini baking cups (I found cute wrappers at Whole Foods) & place in fridge or freezer to harden.

Note: coconut oil is soft/liquid at room temperature. These need to be kept in the fridge or freezer until ready to eat. Another tip: I placed the mini muffin wrappers inside a muffin pan in case I accidentally over-poured.

**also, if the protein powder you used isn’t sweet enough for your taste, add a couple drops of liquid stevia.

Enjoy!  Subscribe below to receive updates when I post other amazing, simple, healthy recipes or other fitness & lifestyle tips!

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Nutmeal

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Ingredients:

1/4 c. cashews (whole, not roasted or salted)

1/4 c. pecans

1/4 tsp. ground ginger

1/4 tsp. cinnamon

2 Tbsp. flax seeds (I used coarsely ground)

1 egg

1/2 c. unsweetened almond or coconut milk

1 Tbsp. almond butter

celtic sea salt, “real” salt, or pink Himalayan salt, to taste (just a dash)

Instructions:

1. Blend nuts, spices, & flax seeds in blender until coarse texture.

2. In a pot, whisk your milk & egg together. Then add nut mixture & almond butter.

3. Cook over medium heat, stirring, for about 4-5 minutes or until desired consistency.

4. Top with berries, granola, shredded coconut, more cinnamon, whatever! 🙂

Enjoy!  And for more healthy, easy recipes, fitness & wellness tips, and more, enter your name & email address below! 🙂

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Creamy Chipotle Dressing

Ever since I made this recipe from Dora’s Table, I’ve been in love. It is addictive, it’s easy to make, it’s raw vegan, and it goes well on (almost) everything.

Use it as a sauce mixed with pasta. Use it as a salad dressing on top of greens, avocado, red onion, cucumber, and cilantro. Drool.

1/2 cup raw almonds

1/4 cup unsweetened plain almond milk

1 Chipotle in adobo sauce

1 clove garlic

3/4 cup water

1/2 cup canned fire-roasted tomatoes (I used Muir glen)

1 tbsp. Fresh lemon juice

Himalayan pink salt or sea salt to taste

Blend all ingredients in high-speed blender (I use my Vitamix) and enjoy. I find this keeps well in the refrigerator for 2-3 days.

Enjoy!  And subscribe below to get email updates when I post amazing, healthy, easy recipes and other fitness/wellness tips!

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Vegan Apple Crisp

applecrisp2

My mom’s apple crisp is amazing, and I will never attempt to re-create perfection.  So I decided to experiment with a vegan version of this cozy fall treat.  You will not miss the butter!  My husband devoured a giant bowl in 5 minutes, so it couldn’t have been that bad 🙂

Vegan Apple Crisp

Ingredients

  • About 6 Cortland apples, depending on size; freshly picked or organic preferable
  • Cinnamon (eyeball this)
  • 1 Tbsp Cornstarch
  • 1/3 cup granulated sugar, organic if possible
  • 1 cup old-fashioned oats
  • 1/3 cup brown sugar
  • 1/4 cup spelt flour (if you don’t have it, all-purpose works)
  • 1/3 cup melted coconut oil
  • 1/4 cup finely chopped walnuts (optional)
  • Earth balance spread

Instructions:

  1. Preheat oven to 375 degrees.
  2. Peel & Core apples.  P.s. I am terrible at this, I basically just hack away at them with a small paring knife, more or less.  I wish I could be Meg Ryan in Sleepless in Seattle, where she expertly peels an apple in one, long, swirly strip.
  3. Chop apples into 3/4 in. cubes.  This doesn’t have to be precise, just make the pieces roughly the same size so that they cook equally.
  4. In a bowl, combine chopped apples, cinnamon, 1/3 c. granulated sugar, and 1 Tbsp. cornstarch.  Mix well, and pour into a 9 x 9 baking dish.
  5. In the same bowl, combine oats, flour, more cinnamon, brown sugar, 1/3 c. melted coconut oil, and walnuts (if using).
  6. Mix topping with your hands until it starts to come together and resemble wet sand.
  7. Spread evenly over top of apples. Dot pieces of Earth Balance Spread over topping.
  8. Bake for 45 minutes, or until top is slightly browned and apples are bubbling.
  9. Cool for 10-15 minutes.
  10. Enjoy!

Love,

Steph xo