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! 

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!

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! 🙂

Buffalo Roasted Chickpeas

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I’ve always been a snacker. I could put away a bag of Pirate’s booty in a sitting, dominate some Cape Cod potato chips. I decided to finally try roasting chickpeas as a healthy snack, and now I wonder what took me so long! These little babies are bomb. Seriously, if you like crunch, they’ve got it. And you can jazz them up anyway you like (make ’em sweet with honey and cinnamon, or savory with olive oil, kosher salt & thyme). Plus, they’re super simple and low-maintenance.

Ingredients

Can of chickpeas (or 2, depending how many you want)
Olive oil (I use my Misto sprayer to cut down on the fat content)
Kosher salt or Himalaya salt
Frank’s Red Hot Buffalo sauce

Preheat oven to 400 degrees. Drain chickpeas, rinse with water, and let them dry on paper towels, patting them before placing onto a baking sheet. Spray baking sheet with non-stick cooking spray, and spread chickpeas out on tray. Toss with olive oil and salt. Bake in oven for 40 minutes, until chickpeas are crispy. Take out of oven and toss with a couple teaspoons of hot sauce. Place bake in oven for another 10 minutes. Voila! Crispy, crunchy, yummy, fiber-filled snacking!

Enjoy.

Xo Steph

Healthy Fried Rice Recipe

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Fried rice is a great way to use up any leftover veggies you have rolling around in your crisper. This version is made with brown rice, so it’s good and good for you.

Healthy Fried Rice Recipe

-2 cups cooked brown rice
-1/2 cup chopped carrot
-1/2 cup chopped red bell pepper
-1/2 cup chopped asparagus
-1 cup chopped onion
-1 egg
-1 tablespoon soy sauce
-1 tablespoon vegetable oil

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I used the microwaveable brown rice shown above as a short cut. In a few minutes you have perfectly cooked brown rice! So much easier than waiting 40 minutes for it to be ready.

Directions:

Heat the oil in a large skillet or wok over medium-high heat. Add chopped veggies and sauté until almost tender. Season with salt as desired.

Create a well in the center of your vegetables. In a small bowl, whisk together the egg and soy sauce. Add egg mixture to pan in the well you created. Cook the egg until opaque/scrambled. Add the rice, stir everything together and heat through.

Yum!

xo Steph

Gorgeous Gluten-Free Muffin Recipe

Gorgeous Gluten-Free Muffin Recipe

What do you get when you combine coffee, cozy sweatpants, and a warm baked good? HEAVEN.

These guys came out dense, moist, satisfying, and yummy.

You’ll need:
-2 ripe bananas
-1 cup plain Greek yogurt (Fage is my fave!!)
-2 1/2 cups uncooked oats (I used quick oats)
-2 eggs
-3/4 cup packed dark brown sugar
-1/2 teaspoon baking soda
-1/2 teaspoon baking powder
-1 teaspoon vanilla extract
-chocolate chips for the top (optional)

Preheat oven to 400 degrees. Place muffin liners in a muffin pan (if you don’t have them, spray muffin pan with nonstick cooking spray). Place all ingredients in a food processor and process until smooth.

Fill muffin cups 3/4 of the way with batter (I like to use an ice cream scoop to be consistent). Sprinkle a few chocolate chips on the top of each muffin if you’d like. Bake for 15 minutes or until a toothpick inserted in the center comes out clean.

Cool slightly and enjoy!

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