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! 

[mc4wp_form id=”1178″]

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):

If you like my recipes & want more fit tips, please subscribe below!

[mc4wp_form id=”1178″]

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!

[mc4wp_form id=”1178″]

Nutmeal

IMG_9302.JPG

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! 🙂

[mc4wp_form id=”1178″]

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!

[mc4wp_form id=”1178″]

5 Easy Habits to Get Healthier Now

img_0086

Tongue scraping

This is an ancient Ayurvedic practice that Western medicine is beginning to acknowledge as productive to oral health. Did you know that a coating of residue (including toxins and yucky bacteria) on the tongue is what leads to bad breath? You may have learned to brush your tongue, but I have bad news for you. All that does is push the bacteria around. Tongue scraping eliminates it. Getting rid of the coating on the tongue also leads to greater sensitivity of the taste buds; meaning, your food will be tastier. Wouldn’t it be nice to be satisfied with less food? Less food = less unnecessary weight on the body. We all know this. The process of tongue scraping is so quick and simple, there’s really no excuse to not do it. You simply take each end of the tongue scraper in your hands, start at the back of the tongue, and add gentle pressure, scraping from back to front, rinsing in between. Repeat about 5 times. I’m telling you, your mouth will feel cleaner. You can buy a tongue scraper here.

 

 

Switch to Whole Foods

 

No, I don’t necessarily mean the grocery store. You don’t have to drive to another town to find a Whole Foods market. A whole food means a food that is in its complete form, with no additions. Ingredients: 1. An apple is a whole food. A carrot is a whole food. An almond is a whole food. I like what author Michael Pollan says: “eat food. Not too much. Mostly plants.” What he’s saying is, avoid stuff with a million ingredients. Actually, more than 5 ingredients and you’re going down a road leading to nothing good. If this is too difficult for you, at least start reading the Ingredients on your box o’ food, and avoid anything with the words “hydrogenated”, “palm oil”, “carrageenan”, “maltodextrin”, and “aspartame”. That’s a solid place to start.

 

 

Drink Organic, Fair Trade Coffee (ditch the K-cups)

 

If you’re like most Americans, you drink coffee. If you’re like me, you have a slight obsession that borders on unhealthy. Nevertheless, we’re not here to judge. Coffee is delicious. However, I encourage you to do the environment a favor and stop using the disposable K-cups in your Keurig. I’m not saying to throw out your Keurig…that would be wasteful. Instead, buy a couple reusable, refillable little cups. Buy a bag of high quality, organic coffee. You’ll find that the coffee will last a lot longer, you’ll save money, and you’ll feel good about helping the planet. You can buy some on Amazon here.

Better yet, get yourself a French press.  You’ll feel like a badass, and the coffee honestly does taste better.  I got this adorable one that I take to work with me – it’s enough for one cup (there are larger ones as well).  Check it out here.

 

Begin a Daily Gratitude Practice

 

Get a cute little journal. Find 5 minutes to yourself either in the early morning or before bed. Grab a cozy spot, a cup of tea, and light a candle. Create a sacred space, and get to writing. Write what you’re grateful for. If you’re having a difficult time and grasping at straws, start with something very basic and primal. “I’m grateful for shelter and warmth”, might be a nice a place to begin, particularly if you live in New England like me, where the winters are bitter cold. “I’m grateful that my body carries me through the day and moves me from place to place.” It might seem silly, but it has been shown that gratitude and joy are directly correlated. This is no coincidence. The more we acknowledge all that we have, the more satisfied and fulfilled we can feel.

 

Incorporate Yoga into your Life

 

If you’re a seasoned yoga, or know the basics, try to fit 30 minutes in a day. No need to go to a yoga class, or pop in a DVD. Just roll out your mat and flow through 10 sun salutations, surya namaskar A (see photo below for instructions). If you have no clue what I’m talking about, click the menu at the top of this website and go to “private yoga instruction”, and schedule a session with me (if you live in CT). Even if you don’t live nearby, feel free to email me and I’ll give you some personal recommendations. So, 10 sun salutations, followed by 10 dirgha breaths, followed by 10 minutes of nadi shodhana, and finally, 5 minutes of meditating on the breath.

img_0503
Sat Nam,

Steph xo

Boyfriend-Approved Cauliflower Crust Pizza

IMG_2400

I have absolutely nothing against Paula Deen. However, I was skeptical when I found this recipe. A Paula Deen recipe with no…*gulp*…butter?? Healthy, even? It’s true. And I have to tell you…this Cauliflower Crust Pizza is the chiz (for lack of a better adjective). It’s easy to make, too. Also, I’d totally promote it as an arm workout, if you switch arms halfway through grating the cauliflower.

Anyway, just try it when you get a chance. It won’t disappoint.

Ingredients

Nonstick cooking spray
2 1/2 cups grated cauliflower (approx. half a large head)
1 large egg, lightly beaten
1 cup shredded part-skim mozzarella
2 tablespoons grated Parmesan cheese
Pizza sauce of your choice
More cheese and your favorite pizza toppings (I like black olives, peppers, mushrooms, and spinach)

Preheat oven to 425 degrees. Line a pizza pan with parchment paper.

Grate the cauliflower with a box grater until you have 2 1/2 cups. Place in large bowl and microwave for 7-8 minutes. Remove and let cool.

Once cool, mix in the beaten egg, mozzarella, Parmesan, and salt and pepper. Once combined, press into a pizza pan. Spray lightly with nonstick spray and bake for 10-15 minutes until golden.

Top the pizza with sauce and your favorite toppings. Bake in the oven for another 10 minutes or so, until bubbly and beautiful. Enjoy!

Tofu Pad Thai

So, several years ago I attempted making homemade Pad Thai. Let’s just say, it wasn’t so great, and my brother has never let me live it down.

I finally made it again using a recipe I found on the PETA website, and it. Is. Phenomenal.

1 10-oz. package rice noodles or ramen-style noodles
2 Tbsp. vegetable oil
2 cloves garlic, whole
1 package extra-firm tofu, drained and cut into chunks
4 Tbsp. soy sauce
2 Tbsp. peanut butter (I used Teddy’s Super Chunky)
Juice of 2 limes
3 Tbsp. sugar (or less)
Sriracha, to taste
Sliced green onions, for garnish
Chopped peanuts, for garnish

· Cook noodles according to package instructions.
· In a large frying pan, heat the olive oil over medium heat and add the garlic cloves and tofu chunks. Drizzle 1 tablespoon of the soy sauce over the tofu and sauté until golden brown.
· In a small bowl, whisk together the peanut butter, lime juice, sugar, Sriracha, remaining soy sauce, and 1 cup of water.
· Add the cooked noodles and peanut butter mixture to the tofu and cook through, about 5 minutes.
· Garnish with sliced green onions and chopped peanuts and serve right away. Enjoy!

2015/01/img_7688.jpg