Sweet Potato Protein Pancakes

Good Sunday Morning to Ya! 

Just finished my workout in the rain....now that is dedication, I know!  Now it's time to fuel those muscles and get the day started.  How about some protein pancakes?  Oh yes, these were amazing, healthy and gluten free.  Bonus all around! 

Ingredients:

1/4 cup sweet potato puree - pumpkin would be work too
2 tablespoons of unsweetened almond milk
1 tbsp honey
3 eggs
1 tbsp coconut oil - melted
1 tsp vanilla
1/4 cup coconut flour
1 tsp cinnamon 
pinch of salt 
1/4 tsp baking soda
1 scoop of protein powder 

In a large bowl, combine all ingredients and mix well.  I used my kitchen Aid standing mixer...super easy and mixed like a pro. 

In a large non-stick pan, add a bit of coconut oil and start forming your pancakes.  Cook until you see bubbles and flip.  These are a bit darker due to the sweet potato used.  

Sweet enough alone or you can add your favorite sweetener/syrup.....I topped mine with fresh banana. 

Enjoy! 

Cellucor Cinnamon Swirl is the brand/flavor I used to make my pancakes 

Wishing you all a wonderful week...remember to make good choices, fuel your body & get out there and move....

Stay STRONG!

Nachos - well kinda sorta

ssshhh....don't tell my body I am really on a diet of clean eating.  

Trying to switch things up at the cafe, I discovered a little creativity can really go a long way....can I tell you how amazingly delish this was?  I could but I suggest you try it for yourself.  I promise it will be love at first bite! 

Nachos 

2 medium size peeled sweet potatoes and sliced thin ( I used a mandolin but next time I won't, they were almost too thin)
1 to 2 tablespoons coconut oil melted 
Smoked paprika, black pepper, garlic powder

• Toss sweet potatoes with oil and spices, arrange on a cookie sheet and bake until crisp.  I baked mine at 375 degrees but watch careful so they don't burn. 

Toppings:

Extra lean hamburger meat cooked with onion and taco seasoning.  When finished add finely chopped cilantro and mix together.

Arrange cooked potato "chips" on a plate.  Add a generous serving of meat.  I added a sprinkle of cheese, dollop of low fat greek yogurt, siracha hot sauce, more cilantro and chopped green onions. 

Fresh avocado would be a nice addition too. 

Grocery List:

Sweet Potatoes
Low Fat Greek Yogurt - Plain
Lean Hamburger - 1 pound
Cilantro 
Green Onions 
Cheese 
Avocado 
Siracha Hot Sauce - Trader Joe's brand is amazing :) 

Seasoning Used:

Taco Season 
Smoked Paprika
Garlic Powder 
Salt and Pepper 

Dig in!

Breakfast Scramble and Food Prepping at the Cafe!

Good Morning, 

It’s time to clean out the fridge at Cafe5400 which means food prep and a delicious breakfast scramble.  This recipe is super versatile and healthy…..I call that nothing short of awesome! 

1/2 teaspoon of coconut oil
1 red bell pepper - diced into small pieces
1 cup frozen spinach - drained 
1 half sweet onion - finely diced
1 frozen veggie burger - Dr. Prager brand is my favorite :) Sold at Trader Joe's
4 whole eggs and 4 egg whites 
5 slices of pepperoni (Left over from New Years Eve)
3 wedges of laughing cow cheese light (secret ingredient - creamy & delish)

Spices: smoked paprika, garlic powder, salt & pepper

In a large non-stick pan, melt the coconut oil & saute veggies until tender and a bit browned.  Add veggie burger and allow to get soft….once soft, smash up and incorporate together with veggies.  Add eggs & seasoning and start to scramble.  Just before the eggs  are finished, cut up laughing cow cheese and mix together.  I served mine with fresh avocado.  Enjoy! 

You can use whatever veggies you have on hand.  Get creative.  

Food prepping for a successful week :

Food prep is also happening today….this ensures a successful week full of healthy options.  My menu is as follows:

• Lean Ground Beef Meatloaf
• Baked Sweet Potatoes - cooked and stored in the fridge for the week.
• Roasted balsamic & olive oil brussel sprouts 
• Sauteed zucchini in olive oil 
• Smoked whole chicken 

Snacks: cut up carrots - fresh oranges & protein smoothies

Wishing you all a wonderful week full of excellent choices….remember you are in control and it’s truly about choices!  Make each one healthy and stay STRONG! That will keep you moving in the right direction.  

Happy New Year....cookies too

Treats to kick off 2015....

I made both of these healthy cookie recipes over the holidays and they were both amazing.  Even the best nutrition plan deserves a little fun.  It’s all about moderation……right?  So they say....AND I believe them!!!

Caramel Sea Salt Macaroons (Paleo, vegetarian, vegan friendly) 

1/2 cup coconut oil
1/2 cup melted coconut butter
1 - 1/4 cup shredded coconut - unsweetened
1 -1/4 almond flour
1/4 cup maple syrup
1/8 cup raw coconut nectar
1 tsp sea salt
1/2 pure vanilla 

Combine all ingredients in a large mixing bowl fitted with a paddle and blend until ingredients are incorporated.  Roll into small bite size balls and roll in additional shredded coconut.  They will be soft, store in an airtight container in the fridge to harden. 

Double Chocolate Chip Cookies

1 cup thick almond butter (thick is important…do not use the oily type)
1/2 cup coconut sugar
1/2 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon vanilla
pinch of salt
1/2 carob chips
1 egg

Preheat oven to 350 degrees, combine all ingredients in a large mixing bowl fitted with a paddle and blend until incorporated.  To make each cookie use 2 tablespoons of dough rolled into a ball and place on a parchment paper lined baking sheet….lightly press down with a fork but no need to flatten. Bake for 10 minutes.  Remove from oven and allow to cool.  

Happy New Year!

Today marks my 1 year anniversary of hydrating, moving and nourishing my body.  For a solid year, I have made conscious decisions regarding eating and exercising.  I've learned so much about proper nutrition and how my body responds to eating certain foods.  I mostly cut out “white” processed foods and limited my processed sugars to almost zero.  My body first responded by dropping excess weight, giving me a bolt of energy as well as better mental focus.  Over the past holiday season, I indulged in a few of my favorite treats including, pasta, pizza and ice cream.  While the taste was delicious, I was left bloated and with an empty feeling of nutrition.  To think prior to making this lifestyle change, that was just a normal everyday feeling for me…YUCK!  

My exercise also took a 180 turn this year, our bodies are capable of so much…it’s the mind that limits us.  I ran my first 1/2 marathon in October and what an accomplishment that was! Just this time last year, running any distance steady over 3 miles was a pipe dream.  I learned to push my body when my mind said stop.  I learned what a injury felt like (no fun) but most important, I learned to not give up!  When I was injured, I would cycle, lift weights or swim.  I kept moving and incorporated a no excuse policy.  To be honest, some days these lifestyle changes felt like a chore however, being overweight coupled with self loathing was no easy task either….I would not change a second of what I learned about myself in 2014!  I love who I have become!  

Not one to make New Year resolutions since they usually tend to have an expiration date.  With that being said, I will stick to what has worked and continue on my path of healthy & positive.  One decision or choice at a time….it all adds up!  Wishing you all a STRONG 2015!

It is time for this girl to get serious about training, I have another 1/2 marathon coming up!  

Until next time, stay awesome! Hugs & Cheer!