Tag Archives: fitblog

Sweet Potato Pie Pancakes

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Two breakfasts I enjoyed this past week:

  • Dippy eggs + sauteed kale
  • Spinach, hemp & banana smoothie

Five breakfasts I really enjoyed:

Pancakes, pancakes, pancakes, pancakes and waffles. It’s a sick obsession and I blame my mini food processor for making my life too easy. And a bottle of maple syrup for whispering sweet nothings in my ear while I survey my breakfast options each morning.

Sweet Potato Pie Pancakes
Serves 1

In a food processor or blender, puree:

1/4 cup cooked sweet potato or yam
1 egg or 2 egg whites or 1 ‘flax egg’ (1 tbsp ground flax + 3 tbsp water, let it thicken for a few minutes)
1 tsp vanilla
2 tbsp unsweetened non-dairy milk or organic milk
1/2 cup quick oats
1/2 tsp cinnamon
1/2 tsp baking powder
pinch of salt

Heat a frying pan on medium-low heat, along with 1 tsp coconut oil, or cooking oil of choice.

Coconut oil is my preferred pancake-cooking companion: it adds a very subtle coconut flavor and natural sweetness to recipes, and is one of my favorite ways to incorporate healthy fats into my diet.   When used in moderation (1-2 tablespoons per day) high quality, ‘virgin’ coconut oil can help increase metabolism, as the body is able to oxidize medium chain fatty acids at a quicker rate than long chain fatty acids which are found in animal fats. Studies suggest that long term use of high quality coconut oil can decrease inflammation within the body and improve cardiovascular health – which is great news to me, because cardiovascular ‘issues’ are common within my family.

Now, back to those pancakes. Cook until golden brown, flipping once.

Toppings:
dollop of organic plain or vanilla yogurt (I use goat yogurt)
shredded unsweetened coconut
pure maple syrup
extra dash of cinnamon
opt: crushed raw walnuts or hemp seeds for a little crunch

Tell me….
Have you been enjoying fall-themed, pumpkin filled breakfasts yet? I’m trying really hard to wait, and soak up every last drop of summer.

Butterscotch Banana Bread Donuts

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Good Morning!

I’ve been going through my Hawaii photos and have a video to share of sunrise along Hawaii’s east coast. I used to get up around 6am, brew a cup of Kona coffee, then walk along the lava bluffs, watching the ocean swell.

[youtube http://www.youtube.com/watch?v=Uk_45Ty8Krk&w=560&h=315]

I miss Hawaii!

Remember a few months ago where I went through that banana bread obsession? It all started when I created my own version of Buddha Belly Bakers ‘Bomb Banana Bread’.

During that banana bread phase, I made donuts with the recipe! Except I tossed in a couple handfuls of butterscotch chips.

Using my Banana Bread Explosion recipe, I poured the batter into a donut pan and baked for approximately 20-25 minutes until the sides started to brown.

Tell me….

Where have you found the best donut shop? (Don’t say Tim Hortons ;) )

For me, Punalu’u Bakery on the Big Island…

Popcorn Shrimp + LMG Meal Plan 7/16-7/22

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Look at these cute little guys that have popped up in my backyard.  Aren’t they precious? I hope to see Mario & Luigi hopping over them someday… Image

I have a  lunch/dinner idea to share, then it’s time for meal planning.

Image

I can’t take full credit for this meal, as Leanne is the genius who created the (gluten free) breading for her amazing chicken strip recipe. It is one of the best recipe finds EVER. (I know I’m annoying and talk about it all the time, but it’s seriously life changing.)

Following the same recipe, I subbed chicken for shrimp and reduced the cooking time to 18 minutes.

While the shrimp were in the oven, I sauteed zucchini, carrots, broccoli and yellow bell peppers in coconut oil, then tossed the veggies with fresh garden greens, followed by the shrimp.

For dressing, I used homemade apricot rhubarb chutney. SO GOOD!

As usual, we found the cat eating the leftovers from the baking sheet. It’s his favorite recipe, along with hemp crusted salmon. We are a family of foodies!

Monday – Dining Out (Court’s birthday!)

Tuesday – Almond, Bean & Grain Burgers (I’m going to sub the bulgur wheat for oats or quinoa)

Wednesday – Sauteed Spicy Tofu stir fry

Thursday – Yam Quesadillas with Roasted Corn Salsa (with a chicken variety, for Court)

Friday – BBQ Maple Glazed Salmon & Roasted Green Beans

Saturday- wing it

Sunday – wing it

I’m really low on groceries (except for veggies) so here’s what I’ll need to replenish ‘The Staples‘ along with a few randoms for the recipes:

strawberries
bananas
cherries
nectarines/peaches
shallots
red onion
tomatoes
cucumber
artichoke hearts
tomato sauce
wild salmon
organic chicken breasts
organic firm tofu
frozen ground bison
almonds
almond butter
coconut milk, coconut milk creamer
plain goat yogurt
goat cheddar
jalepeno tabasco
whole wheat & udi’s hamburger buns

Enjoy the rest of your weekend, friends! :D

Watermelon Lime Popsicles

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This is how I feel (and look) right now:

I thrive in the summer heat, but not when I’m battling a chest cold. Notice the  ice pack beside Lex? I tried to put it on him and he ran away. “I’m just trying to help youuuu!” I called after him. He ignored me. As usual.

What I’m loving right now:
Anything frozen. Like these super-simple watermelon-lime popsicles that I thought for sure would turn out gross…. but they turned out great. Such a refreshing treat for a hot summer day.

Watermelon-Lime Popsicles
Warning: this recipe is way too easy.  Makes 6 popsicles

In a blender, add:
6 cups cubed watermelon
juice of 1 lime
opt: chopped mint leaves

Blend, and pour into popsicle molds.
That’s it. Seriously.

Oh, and put the molds in the freezer for a few hours.
(Depending on the size of the molds, you may have some extra juice leftover. I highly recommend refrigerating it, then using it to make a summer cocktail with vodka ;) )

I thought the popsicles would lose natural sweetness once frozen, but they became sweeter. How does that even happen? I’m not sure, but I’ll take it!

What’s your favorite ‘beat the heat’ treat?

I miss white freezies and lime slurpees.  I wish they weren’t corn syrup. Homemade popsicles, cold beer (Rickards White with an orange slice), watermelon and ice cold coconut water are some of mine. :)

Quinoa-Brown Rice (Protein Power) Bowls

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You know who is having the best summer ever?

This guy:

He loves hanging out with us in the backyard while we garden and laze in lawn chairs. The nice thing about Lex is he doesn’t run away or leave the yard like most cats do. He’s a grounded guy, and sticks to us like velcro.

A recent summer lunch that was enjoyed in the backyard:

Quinoa-Brown Rice (Protein Power) Bowls
Serves 3-4

A clean-eating lunch to fuel a busy (or laid back) afternoon. It’ll keep you feeling ‘light’ and energized!

Ingredients/Directions
3/4 cup quinoa, cooked according to directions
1 cup brown rice, cooked according to directions

1 can chickpeas, drained and rinsed
1 small zucchini, quartered
1 red bell pepper, chopped
1/2 sweet red onion, diced
1 cup grape tomatoes, sliced in half
1 tbsp turmeric
4 cups loosely packed fresh spinach, set aside
salt & pepper, to taste
opt: dash of chili seasoning
cooking oil: extra virgin olive or coconut (about 1/2-1 tbsp)

After the brown rice and quinoa are finished cooking, fluff with a fork and combine the two in a large bowl. Set aside to cool.

In a skillet over medium heat, add olive oil, and onion. Cook for approximately 2-3 minutes, then add bell pepper, zucchini and chickpeas. Season with turmeric and pepper. Cook for approximately 8 minutes, then add the tomatoes and cook for an additional 2 minutes, stirring frequently. Once done, season with salt, adjust turmeric and pepper if needed.

Combine the sauteed veggies with the quinoa and rice, then stir in fresh spinach leaves. Serve immediately.

Summer in a bowl.

I’m going to join Lex in the backyard for some of this:

We are lazy.

LMG Meal Plan 7/9-7/15

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Did you know Starbucks gives away free bags of coffee grounds? I sprinkle it into my potted plants and mix it into the compost bin. Our organic garden is growing like crazy – we’ve been harvesting strawberries, lettuce and herbs since June! Happy happy plants.

It’s supposed to be a scorching hot week here in southern Alberta, so this weeks meal plan has an emphasis on cool, fresh summery dishes. Here’s the original post with a sample staple grocery shopping list. You may have noticed I haven’t been posting my shopping lists with each weekly meal plan. I didn’t feel like it was necessary, since my lists rarely change, and I assume you don’t care when I’m restocking almond butter and bananas.

Monday: Shrimp & Mango Noodle Salad <– My garden is overflowing with cilantro. Anyone want some?! ;)

Tuesday: BBQ Burgers: bella burger for me, bison burger for Court. Never tried a portobello burger? Here’s a quick tutorial on how to season and prepare them. They’re my favorite meatless burger-  meaty in texture and a decent source of vegetarian protein. Fresh garden greens on the side.

Wednesday: Brown Rice & Quinoa Bowls <– I created a recipe yesterday and it will be up on Monday. You will need: quinoa, brown rice, 1 bell pepper, 1 zucchini, red onion, grape tomatoes, spinach, turmeric and 1 can of chickpeas.

Thursday: GF Penne with Proscuitto & Sugar Snap Peas

Friday: Summer Tapas! These are my favorite types of meals, especially in the summer. I set out a spread of whatever snacks are in the fridge: fresh watermelon, a salad, assorted cheeses, tortilla chips & salsa, salted tomato slices. All enjoyed in the backyard with a bottle of wine.

Saturday: Out of town

Sunday: Out of town

Coconut Flour Banana Pancakes

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I didn’t sleep well last night. I woke up at 1:30am to the sound of footsteps, the gate to our backyard opening and closing and two guys talking. I got up out of bed to see who the yard intruders were, and they were on the roof of our neighbors garage. (??!!) Then they vanished.  I don’t even know how to make sense of it. Who does that?! Why the roof? I.just.don’t.get it.

While I was waiting to fall back asleep, I planned out my breakfast. Coconut flour pancakes. With bananas. And crunchy almond butter. What an interesting life I lead.

Coconut Flour Banana Pancakes – Gluten Free
Serves 1; yields 3 large pancakes

Heat a frying pan on medium heat, and lightly coat with cooking oil/spray of choice. (Coconut oil is a good choice, btw. ;) )

In a blender or food processor, combine:

3/4 cup egg whites
1 small banana
2 tbsp coconut flour
1/2 tsp vanilla
1/4 tsp baking powder
dash of cinnamon

Pour batter into preheated frying pan, and cook for approximately 3-4 minutes each side, flipping once.

Serve with toppings of choice. Suggestions: fresh peach slices + a tiny drizzle of maple syrup, strawberry jam + hemp hearts, whipped cream + banana slices + blueberries.

I typically top my pancakes with a combo of crunchy almond and peanut butter.  The fats add additional staying power to the meal, allowing the stomach to empty it’s contents a little slower. Meals like this are ideal fuel for someone like me, who is on their feet and on the go all morning.

I have an announcement to make about almond butter. Blue Menu brand (from Real Canadian Superstore) makes an outstanding crunchy almond butter.  It’s thin, crunchy and doesn’t dry up halfway through the jar. I eat a jar a week. :o

What breakfast(s) do you eat to fuel a busy day?

What’s your favorite brand of peanut butter/almond butter?

My New Favorite Sandwich

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After four days in Las Vegas, you know what I was anticipating the most about coming home?

Plants. Lots and lots of plants, fruit, water and a little support from my best friend Kombucha.

I headed down into the desert for my BFF’s 30th birthday. She wanted to celebrate with her Blondetourage in Vegas and we all enjoyed a weekend full of sunshine and… Vegas activities.

With my life being hectic this week (my sister is getting married this weekend!) there is no LMG meal plan that I’m following. Most meals are in the form of fresh greens from our garden, handfuls of fruit, dips from the peanut butter jar and eggs.

Plus this sandwich. Chicken & Waffle. Sweet and savory fans will love this.

Sometimes I buy Nature’s Path frozen waffles as a treat, with their Chia Plus being my favorite. They smell like vanilla cupcakes while toasting!

Using two toasted waffles and half a reheated chicken breast, I pulled the chicken, topped it with dijon mustard, thinly sliced red onion, tomato and spinach.

Court doesn’t believe me when I tell him how mind blowing this sandwich is. But then again, he also didn’t believe me when I introduced him to another weird combo: peanut butter, banana slices, cinnamon and spinach, wrapped in a brown rice tortilla.

Do you have any ‘weird’ sandwich creations?

What’s your favorite sandwich or wrap?

G&B’s Strawberry Yogurt Parfait

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Favorite fruit combo right now. Strawberries, kiwi, banana.  I just discovered how awesome this trio is and I probably deserve a Nobel prize now.

I based a minted pea potato salad on this recipe and loved the result. I hate sloppy, mushy, overly-dressed potato salads and in this recipe, the peas and herbs take the stage. In my version, I used just greek yogurt, added basil, extra mint, goat cheese and parmesan.  My mom also makes a killer potato salad that isn’t drowning in mayo.  I will get the recipe from her and share it this summer.

When I was in Hawaii, I ordered a purple yam and sweet potato salad that was annihilated with Miracle Whip. I’ll probably never get over it. Haven’t had a good nights sleep since then.

Lately, my bedtime snack has taken the form of fresh berries and yogurt. With Green&Blacks dark chocolate shavings.

It was almost too pretty to eat! I used the chocolate squares as a spoon. Best idea ever.

Into the mason jar went:
3/4 cup plain greek yogurt
1/2 cup sliced strawberries
80 4 squares Green&Blacks 70% dark chocolate + shavings

Have you tried/Do you love Green&Blacks chocolate? It’s what gets me through life. They have a crazy good white chocolate vanilla bar that I’m obsessed with. I ate two bars last week. Plus an espresso bar. Can’t stop. Won’t stop. (Said in a Diddy voice. Is his name still Diddy?)

Peanut Butter & Apricot Jam Stuffed French Toast + Meal Plan for 6/18-6/24

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Sometimes if I’m up extra-early, I’ll make Court breakfast. Partly because I’m trying to break him out of his usual breakfast-rut (an oatmeal pancake and eggs – EVERY.SINGLE.DAY) but mostly because I love making food for people.

PB&J Stuffed French Toast
Serves 1

Ingredients/Directions

Preheat oven to 350F, line a baking dish with parchment paper.

2 slices thick cut bread
1 egg
1/4 cup milk
1/4 tsp vanilla extract
dash of cinnamon

1 tbsp peanut butter
1/2 tbsp apricot jam
1/2 tbsp pure maple syrup + 1/2 tbsp, reserved

In a bowl, whisk together the egg, milk, vanilla and cinnamon. Place the bread into the bowl and let it soak up all the moisture.

Preheat a frying pan over medium heat and melt 1/2 tbsp of butter. (Are we still afraid of butter? If so, use coconut oil) Place the saturated bread onto the frying pan and cook until golden brown, flipping once.

Now, create a PB&J sandwich – spread peanut butter and jam on one side of the french toast, place into the baking dish and drizzle the entire sandwich in 1/2 tbsp of maple syrup. Place into the oven for 7-10 minutes. Top with the remaining 1/2 tbsp of maple syrup before serving.

And now I’m craving one.

Here’s the meal plan for this week – it’s a short and simple one because I’m going to be out of town over the weekend.

Monday: Grilled chicken salads with strawberries, blueberries, basil and goat cheese. (I know, it’s similar to last week, but I have a ton of produce to use up!)

Tuesday: Tempeh burgers with oven roasted carrots. (I bought yellow baby carrots last weekend – I’m SO excited to eat them! I haven’t had any since Hawaii)

Wednesday: Black Bean Burrito Bowls. Check out this awesome tutorial on how to make a tortilla bowl. I typically fill my bowl with: mixed greens, diced tomato, sauteed black beans & onion, roasted corn, avocado, cheddar and salsa. Plus lots and lots of jalapeno Tabasco.

Thursday – Sunday: Out of town.  I asked Court if he wanted me to create some meal suggestions/shopping for him and he said no. I have a feeling he’s going to order sushi everyday.

You should try this recipe though. It’s life changing.

“Breaded” Chicken Strips with Apricot Dijon Dipping Sauce

Favorite x 238492035. Court and I don’t even speak or look at each other when we’re eating this meal. It’s our cats favorite dinner too. If I don’t share, he resorts to desperate measures by eating the scraps off the baking sheet. (Court, not the cat.)