Lil Miss Fitness Freak

"And though she be but little, she is fierce"

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Banana Oatmeal Pancakes With Chocolate Chips

Pancakes can make every day a lil better no?

Well, my housemate wasn’t feeling the greatest a few mornings ago so I decided to do what I do best and get my tushie in the kitchen to whip up something to lift her spirits.

The result?


A plate full of fluffy, tender patty-cakes full of caramelized banana and some slighty-naughty chocolate chips.

They did their job well as she was full of smiles as she slathered some natural honey on top and ate it with her finger’s.


Incredibly simple to make and for not that much batter, you get a four cake tower! Now thats what I call happiness.

Gluten free (if you use certified GF oats) and made without a drop or sprinkle of sugar because that spotty death looking banana truly is a sweetheart despite it’s dark demeanour  😉

Oatmeal Banana Chocolate Chip Pancakes

Serves 1 

Prep Time: 5 minutes Cook Time: 10 minutes


~1/4 cup oat flour + 2 Tbsp rolled oats
~1 egg (or an do an egg white)
~1 medium RIPE banana
~1/2-1 Tbsp natural almond butter
~1/4 cup almond/cashew/milk of choice
~1 tsp Vanilla extract
~1tsp baking powder
~1-2 Tbsp chocolate chips (optional but for chocoholics its kinda mandatory..)


1. Mash 3/4 of the banana in a bowl.

2. Whip in the egg, almond butter, vanilla extract and milk of choice.

3. Add your dry ingredients minus the banana and chocolate chips. If the batter is way too thick, you may need a tbsp or 2 more of liquid but that depends on the size of the banana. Batter should be not runny, rather, pourable-but-spreadable

4. Heat a large non stick pan in medium. Add a bit of coconut oil.

5. Take 1/4 of the batter and plop into the pan forming a thick pancake. You can make two or more per pan depending on your flipping skills.

6. Slice you banana and place some slices and some chocolate chips on each cake.

7. Pop on a lid and let it cook low and slow until the bottom is golden and firm. NOTE These won’t bubble.

8. Flip and let cook for about a minute more without the lid. Remove from the pan.

9. Re-spray your pan and make pancakes out of the remaining batter using the same method.

10. Voila all done!

Top with whatever you would like. Honey, maple syrup, more fruit, etc, etc.

I hope you enjoy! 


I missed fat Tuesday by a long shot, but hey, I play by my own rules. 


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“Basic Bi***” Oatmeal



So I finally got around to doing a tutorial on how to make my oats. I have been asked a lot throughout the past decade (wow that feels weird saying that) how I make my oats because, I’m an oatmeal pro and I ain’t afraid to say it.

It’s not hard you just have to put a lil creativity and patience into it. Trust me, it’s well worth it.

Anyways, I decided this morning was going to be the time to do it so I hope you enjoy it. Please excuse my poor video quality. I know I say this all the time, but for real friends, it’s the best I can do currently. I hope the content is enjoyable enough to make up for the crap-tastic video aesthetics.

Click the link below the video picture to take you into the tutorial to make oatmeal from every white girl’s dreams….




A Recipe…Say What?!


I know right, how long has it been?

I have heard from some of my readers that they miss my random recipes. I never felt like my food posts were anything special, but hey, if they’re easy and tasty, why not share them?


Happy Green St. Pattys Day y’all!



For me, I’m not a drinker, so this holiday that is pretty much based off of getting wasted for cheaper is really just an excuse for me to put green into as much of my day as possible.

Cue wearing a sparkly green shamrock headband to the gym.


Yeah, I dress up to go sweat. 😀

Anywho, back to the recipe

…what’s a recipe again? HA

Savory oats. 


Yes I realize I just said savoury and oatmeal in the same sentence BUT hear me out.

Oats are really like a blank canvas. Just like rice, or for a more similar texture, polenta or risotto. They are a neutral base screaming for flavour blasting toppings. Many of us have come to perceive oatmeal as purely a sweet dish, but really, you can turn it savoury just as easily and it will still be that warm bowl of comfort you know and love.

So before you say “bleh!” give them a chance. I made this particular bowl for my housemate, Rita, and she absolutely loved them. My other housemate, Emily, on the other hand was stuck in ‘sweet oats only’ mode and was afraid of them despite saying they smelled awesome.

I will convert her just you wait.


So I went to the internet searching for some inspiration. I can confidently say that this girl knows how to make a pretty damn good bowl of proats but I had too many thoughts going on and needed something to calm them down a tad. Plus, I didn’t want to screw up the first bowl of savoury oats for zee housies because then they would never touch them again.

Can’t have that can we?


Mexican? Rita loves avocado, beans…not so sure.

Taco! Spicy, yes, avocado, yes…hmm..

Wait, what is that seaweed in the cupboard…?

Sushi oats. Bam, sold. 

So with that, the bowl you see before you was created. Now if only I had some wasabi and pickled ginger….


I hope you will conquer your fears and try this out. It legit smelled like sushi so if you swing that way, it’s something you would enjoy I’m sure.

Asian Sushi Oats. 

Serves 1

Ingredients for the Oats:

~1 Serving of Rolled Oats (1/2 cup)

~1 cup Chicken or Vegetable Broth

~1 egg or 1/4 cup egg whites

~1 tsp oil of choice (coconut, avocado, sesame or peanut)

~1 tsp minced garlic

~1-2 tbsp diced onion

~approximately 1/8 cup dried seaweed or other sea vegetable (I used dulse)

~1 chopped green onion.

NOTE. I did see many sites saying to add a dash of fish or oyster sauce to the base so if you have it on hand go for it. Just only use a little bit. 


  1. Heat your oil in a pot (use one that had a lid) on the stove at medium/high heat. Chop up your vegetables. When the oil is hot, add the garlic and onions and sauté until they are softened and fragrant (a few minutes).
  2. Add your oats, sea vegetable and broth, place the lid on the pot and bring to a boil.
  3. When it comes to a boil, remove the lid and bring it down to a simmer (medium heat). Stir your oatmeal consistently to prevent it from sticking to the bottom. If it soaks up too much liquid too quickly, simply add some water. When the oats have ALMOST reached the consistency you like, crack your egg (or add your liquid egg whites) to the pot and stir quickly to prevent scrambling the egg. *It should stir in with little to no white bits.
  4. Cook for a final minute or two and then remove from the heat. Stir in half of your green onion and keep 1/2 for garnish. Keep warm while your prep your toppings.

For the Toppings

~1 egg

~1 tsp roasted sesame seeds

~other half of the sliced green onion

~Chili flakes to taste (optional)

~Drizzle of sesame oil and/or soya sauce.

~any other sushi like topping of your liking. I would recommend some seaweed (Rita has this cool dried and sticky seaweed-sesame strands), avocado and perhaps some pickled ginger. Smoked salmon would make an amazing topping as well if you are all fancy and such.

Simply fry up you egg for a runny-yolk doneness. While that is cooking, place all of your toppings on your oats. Top with the egg and drizzle with your topping of choice. If using sesame oil BE CAREFUL that stuff is strong!

Take pretty picture for IG and then dive in…

Oh wait…

Break the yolk. Then take another picture of that #YolkPorn

Then you can dive in.


So yes, savoury oats sushi style. Good protein, complex carbs and healthy fats. Fuel up my friends.


Have a safe St. Patty’s Day night!

Are you afraid of savoury oats?




7AM Workouts Calls For Cakes…

Patty Cakes Patty Cakes….

IMG_7309No oatmeal for breaky!?!? Say WHAT?

I swear I’m healing.

Trust me, I would be perfectly happy with having my oats every morning without fail. Yes, the idea of pancakes appeals to me. Yes Instagram makes me crave them often. Yes they are tasty, but to be honest, they disappear too fast so I often feel slightly underwhelmed or like I ate nothing.

Apparently if something doesn’t take me 20 minutes to eat, I haven’t eaten. #IHazIssues

I believe that is the reason why I tend to feel as if they don’t fuel me as well during my workouts as my zoats.

Sometime though, as much as you try to pre-prep your oatmeal, when you are short on time and are particular about how your oatmeal is prepared and eaten, you run out of time.

Enter zee cakes.

Make the night before and just reheat in the morning. Easy Peasy.


I just make tasty pancakes I say. Well, I make healthy protein pancakes that are tasty.

I cannot vouch for normal pancakes because I have never made a normal pancake.

Weird eh?

Anywho, I made these last night to have when my alarm went off at 5:30am this morning and they were quite good even though my syrup ran dry and only gave up a measly teaspoon.

Oh well, maybe that was its way of saying your tummy is not ready for #ChemicalFarms yet. Ooopps.

So I’m rambling. What else is new? I will stop and say, if you want some tasty protein pancakes go make these and enjoy having your cakes and eating them too.

Banana Studded Protein Pancakes

Serves 1

Dry Ingredients

  • 1/2 cup gluten free oats
  • 1/2 scoop protein powder (I used Diesel whey in chocolate peanut butter)
  • 1 tbsp coconut flour
  • 1 tsp  chia seeds

Wet Ingredients:

  • 1 egg white (2 tbsp liquid egg whites)
  • 1/4 cup of unsweetened almond milk plus more if needed to make a thick (spreadable batter, not pourable)
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • Pinch of pink salt and cinnamon


  • 50g banana (or more, whatever you like)
  • Whatever else you desire.

Directions: Grind the oats into a flour. Add all of the rest of the dry and mix. Add your wet (except the almond milk). Add the almond milk and then enough to get a thick batter. Let that sit for at least 20 minutes to let the coconut flour and chai soak up some of the liquids. When you are ready to cook them, add more milk/water to your batter to once again make a thick batter. Preheat a pan with spray or some oil on medium-low to medium heat (cook low and slow!) and spoon out some batter onto the pan and shape it into a circle. Slice some of your banana and place on the pancake. Flip once the bottom is firm and starting to lift off the pan (these won’t bubble). Let the other side cook and then do the rest of the batter the same way.

Top your patty cakes with what ever you like. I did raw cashew butter, the left over Walden Farms sugar-free syrup and a sprinkle of cinnamon.

IMG_7302If you happen to care, the macros for my stack were…

Calories: 364

Fat: 10g

Carbohydrates: 46g

Protein: 26g

Fiber: 9g

Sugar: 8g (all from the banana and coconut flour)

Lots of good carbohydrates and protein give me energy, plus fibre and healthy fats to keep that fuel pumpin for my 2 hour chest workout.


Favourite pancake toppings?

Do you have troubles eating small things?




Hey Friends!

So I’m just here sippin away on my new Stash Orange Chocolate herbal tea (I almost always have a mug of tea at night before bed) and after making the man his own OIAJ for his breakfast tomorrow as he rushes out the door, it occurred to me that I have never touched on this easy-peasy, lemon-squeasy deliciousness.

So lets touch on that shall we! 😀

So you might first think to yourself….

What the heck is an OIAJ?

Oats In A Jar. Ahhh you gotta love Instagram #hashtag names

So yeah, basically, as the picture shows, it’s your good ol’ oatmeal but it”s put in an ALMOST empty (this is important!) jar of nut butter.

You then may ask me….

Why would I do that?

Why would I cook oatmeal, dirty up a pot, then proceed to put it in a jar to eat?

Doesn’t that make it harder to eat?!?

1. Because who wants to waste the lil bit of nut butter left in the jar? Not this girl. #NutButterAddict

I would hope, no pray, that you wouldn’t just toss this jar out!


2. If cooking your oatmeal stove top, this means you don’t have to dirty another dish (ie. bowl). You can just toss the jar when you are done. Sorry nuker’s, you still have a bowl to dirty up.

3. It’s convenient, ready-to-go when you need it and portable. Got an early class and just want to sleep in a bit? Take your breakfast with you.

4. Get yourself a long handled spoon and you are good to dig in. It’s a game to get in all those crevasses AND if you buy a crazy angled and weirdly shaped jar, well that ones on you. 😛

So last thing before I give up some OIAJ-porn from Instagram and a few recipes, I want to mention that you can have your OIAJ two ways.

1. Hot and Steamy. This would be my preferred way of eating them because the thought of eating oatmeal cold makes me shudder. Just make sure your jar is glass as we don’t wanna be eating leaching plastic and chemicals do we?

2. Classic “Overnight style.” Again, with overnight oats in a jar you can heat it up in the morning BUT the classic overnight oats is eaten straight out of the fridge and generally is not actually cooked. Instead, a hefty serve of yogurt is often added to the oats and the acids from the yogurt help to break down the oats enough giving the OIAJ a nice chewy texture that many love.

So, we will start with Hot and Steamy shall we…

Bring on the #FoodPorn! Thanks to my fellow Instagramer’s and food bloggers for your delicious treats! 😀

To start, here’s a basic recipe. This is the one I made tonight for the man using Bob’s Red Mill steel cut oats. You don’t have to use steel cut, I just wanted to show you some variety.

Banana Bread Eggy [Steelcut]OIAJ.

Serves 1

  • 1/4 cup steel cut oats
  • 3/4 cup water or milk of choice
  • 1 large egg or 1/4 cup liquid egg whites
  • 1/4 cup greek yogurt
  • 1/3-1/2 of a large banana, chopped
  • Cinnamon, spices and/or sweetener of choice to taste
  • Toppings of choice
  • 1 almost empty nut butter jar.

Directions: Add you oats an liqiud to a pot on the stove and bring to a boil. When bubbling, bring the heat down to a simmer and pop the lid on the oats. Let them cook until almost all of the water has been absorbed. Crack and quickly whisk your egg or egg whites into your oats. Throw in your banana and whisk that in as well. Once your oats have reached you desired consistency (add more liquid if you feel they are getting dry while adding your egg and banana), remove from the heat and add in your yogurt, spices and sweetener. Toss into your jar and add your toppings.

Toss in the fridge to eat in the morning OR demolish then and there!20140509-220754.jpgZee jar. He’s likes his Mighty Maple Peanut Butter and Co.

 Please NOTE that I waited for the oats to cool before putting them in this PLASTIC JAR.
20140509-220809.jpgToppings of choice. A slice of paleo banana bread, tsp of peanut butter and a drizzle of pure maple syrup.

Here’s another one of my own creations from a previous post..

Carob and Pistachio Eggy-Oats in a Chocolate Nut’s n’More Jar.
IMG_0296Apple Pie OIAJ. Kim @ The Coconut Diaries.
You can even do Waffles In A Jar (WIAJ). Thanks to Heather @ Kiss My Broccoli Blog.

And you don’t even need it to be a nut butter jar. You know what else comes in a jar?

045-1Proats in an almost empty jam jar. Debbie @ Accidentally Delish.

What about something chilled?

Let’s take a peek at the “Classic Overnight” OIAJ combos:

Here’s a basic recipe courtesy of Sarah over at The Sweet Life.

[Copied directly from her site]

Overnight Oats

1/3 cup rolled oats
1 heaping tsp chia seeds
1/3 cup plain vegan yogurt
1/3 cup nondairy milk
1/2 tsp vanilla

In a 6 ounce mason jar stir together the base ingredients until well combined. Add the remaining ingredients from the flavor options below and combine well. Cover and place in refrigerator overnight. In the morning, grab and go.

Enjoy cold.

*These will keep in the refrigerator for up to 3 days.

She gives a basic VEGAN recipe, which you can sub non-vegan alternatives if you wish, for cold overnight oats and some wonderful flavour pairings.

overnightClockwise from the far left: Chocolate Chip Cookie, Carrot Cake, Oatmeal Raisin Cookie, Banana Bread.
neopolitan OIAJ.jpgNeapolitan Vegan Overnight Oat Parfait. Angela @ Oh She Glows.

Peanut Butter and Jelly Overnight Oats. Michelle @ Peachy Palate.

Happy Friday Night Friends!

Do you like cold oats?

Ever had OIAJ?




Spill It, Sundays #1

Hey Friends

Speaking of spilling, I have a confession To Spill before we get started…

I have a new #BlogCrush. Shhhh don’t tell.

I recently checked out Mr. Arman’s blog (at The Big Man’s World) and I have to say that I’m hooked. His posts are truly an inspiration to read not to mention they are fun and quite informative as well. I really appreciate how the topics he presents are totally relevant to some of the things I’m currently struggling with nutritionally and it makes me sit back and take a hard look at my own diet and contemplating if certain changes and/or experimentation might be of use to me. A great, light-hearted and comical blogger he is and I would totally recommend checkin him out! #SharingTheLove

Anyways, enough secret spilling and onto the topic of the day…which is also a link-up from Arman’s blog I might add…

Spill-ItThis fun lil link up is all about Spillin Your Stuff based on the weeks theme so that us bloggers can get to know all the other HLB (Healthy Living Bloggers/Community) members a lil bit better.

This is the best time for me to jump into this partay as it’s all about one of my favourite meals (and a favourite to everyone else here it seems!)…

Show me your breakfastBreakfast!

Let’s begin shall we?

Selfie Time!

Now I’m not really one for selfies…in fact I really despise taking pictures of myself because I never think they look good but if I must…

20140427-175936.jpgOh just me sortin through food pics for this post! …In PJ’s I might add…:-D #LifeOfAFoodBlogger

Now you see why I don’t do selfies….

What is your classic go to breakfast choice?

If you have been following me for a bit you know there is really only one answer here…


20140427-193416.jpg…and more oatmeal

20140427-193404.jpgZee Rest Day Zoats.

Proats. Zoats. Whatever! As long as it’s pipin hot and topped with goodies (why hello there nut butter, Questie turds and melted fruit :-P), it’s heaven in a bowl for me. I have done baked oatmeal in the past, and it’s good too, but always go back to my mushy bowl of goodness. Drroool.

Favourite sweet style breakfast?

Let me repeat myself sloooowwllly…

20140427-074647.jpgCinnamon Swirl eggy-chia proats topped with 1/4 of a cookie dough Questbar and a tsp each of raw cashew butter and Nuts n’More Toffee peanut butter.

Oatmeal addict in the house. Proats are the way to this girls heart.

Favourite savoury style breakfast?

Does savory and breakfast belong in the same sentence? I kid. I kid. 😉 I know many of you love your savory breaky’s I just never have’m. If I did though, it may look something like a chunk of sweet tater or, better yet, kabocha with a blob of nut butter along side a veggie egg scramble of sorts. I have very much been intrigued by the idea of putting nut butter on a sweet tater or squash because they are both my favs BUT this combo threatens my addiction to them both being savory and never sweet. No cinnamon or syrup has ever come anywhere near my taters or squash. Not Ever!

OR Leah Peter’s breakfast plates

Screen shot 2014-04-27 at 8.01.35 PMException! A nut butter of some kind would be added to these oats. Breakfast is not breakfast without nut butter IMO!

Spill it! I used to have an omelet on the side of my oatmeal back in the day (lol last year) when I hadn’t figured out that adding my egg whites to my oatmeal is beyond amazing for not only fluffiness but also VOLUME! Bigger and puffier oats that last me longer >>>>> flat oats + omelet.

I know that’s still not the most savory breakfast, but work with me here! That’s as far as I will stretch! 😉

Share a breakfast recipe you are a fan of- It can be your own or another bloggers!

I don’t really stray that often but here’s one of my oldies that was quite yummy! My Vanilla Banana Chunk Oatmeal ‘Cake.’ Recipe here.

Those Sprinkles!

Oh and the first time I made Crystal’s (Spoonful Of Fit) fluffy coconut pancakes! Recipe here.

Who doesn't love pancake porn?

Who doesn’t love pancake porn?

Strangest breakfast you’ve ever eaten?

Technically this wasn’t really breakfast as it was quite late for that BUT it was my first meal of that day.

20140427-074634.jpgWasn’t this exact bowl of goodies that day, just an idea of what I tend to get. This was actually my dinner last night.

Whole Foods #BowlOfStuff. This is definitely NOT MY NORMAL! It was after that huge snow storm we had around Christmas that left me stranded in Toronto. Once we actually got the car running, we made a dash to Whole Foods for some much needed (was eating my arm off at this point..) fuel!

Do you have a typical breakfast routine?

My day always starts off with eating. GET OATMEAL IN ME NOW! I’m hungry what can I say? What I’m eating (okay so they’re not that different…it’s still oatmeal…) and what occurs after my breakfast depends on whether I’m lifting that morning or not.

Training Day. Proats + off to the gym for 7:30am

Rest Day. Zoats with berries + prep for work + nap + work.

Love my 2-a-week rest day naps! 😉

So tell me….

What’s your favourite sweet breakfast? Savory?

Weirdest thing you have eaten for breakfast?

Thanks again to Arman for the Link-up!



Enhanced Three Ingredient Pancake

Hey Friends,

Just droppin in for a quick recipe post. A recipe for a three ingredient pancake stack showed up on my Pinterest feed last week and it reminded me of the super simple stack I had made for my boyfriend a while back that I didn’t share. I cannot take the credit for this recipe though as I totally stole the bloggers amazing idea of using peanut flour in the batter rather than whey or oat flour. Regrettably I cannot for the life of me remember who it was that posted the stack, and I apologize but thanks for the inspiration mystery blogger! My own creativity came in when it came down to proportions and add-ins as I just added what I felt would taste good and would create the proper batter consistency.

Rule: Proper pancake batter should NOT be runny!! No, no! That leads to flat pancakes. You want a thick batter than has to be spread on the pan. This leads to big, thick, fluffffaaayy cakes. Just thought you should know. 😉

Despite not really going in with much of a plan other than the three basic ingredients, this mighty stack did its job at waking up my sleepin boyfriend as he gobbled them all up with a smile.

I mean, how could you not when they looked like this:


Enhanced Three Ingredient Pancakes (Gluten free)

Inspired by Pinterest

Serves 1


  • 1 medium-large banana (preferably a ripe one) or about 110grams
  • 1/4 cup peanut flour (or PB2)
  • 2 eggs (or can sub egg whites for one or both of the eggs. 1 egg=> 3 tbsp egg whites)
  • 1/2 tsp baking powder (optional)
  • 1/2-1 tsp vanilla extract (optional)
  • Cinnamon to taste

Directions: Slice your banana into a bowl keeping a few pieces out for garnishing. Place a little bit of water in the bowl (less than a tbsp), place a lid on the bowl and microwave for 45 seconds. This is simply to make the mashing process easier (via steaming first). If your banana s super ripe, you may not need to do that, just mash it. In another bowl, whisk you eggs then add to the banana. If you steamed your banana first, temper your eggs in, meaning do a lil bit at a time while stirring quickly to prevent the eggs from cooking from the heat. Add in the rest of your ingredients and combine well. Preheat a pan with a lil bit of coconut oil on medium-low heat. When you pan is warmed up, spoon 1/3 of your batter onto the pan and spread it out to your desired size and shape. Let it cook until bubbles appear and than flip. Take care not to burn these pancakes as the sugars from the banana tend to brown fairly quickly. Repeat the process with the rest of your batter.

Cookin away

Cookin away

When all your pancakes are all done, top with whatever you heart desires. For my boyfriend here’s what I added:

  • Chocolate Peanut Butter Icing. Mix 2 tbsp of chocolate PB2 with a 1/4 cup of plain greek yogurt, Stevia to taste, and enough water or milk to make a thick icing (~1 tbsp or so). Spread the yogurt mixture between each of the pancakes. If you don’t have PB2, use peanut flour+cacao powder+Stevia OR you can use whey+yogurt instead.
  • The remaining banana slices.
  • Fresh raspberries.
  • Cashew Crumbles. This was the result of me attempting to make homemade cashew butter…My blender failed on me for this one so I ended up with crumbles.
  • Pure Maple Syrup.

The end result before handing it over to the boyfriend was quite pretty to look at:


Pancake Porn…

Than he got his hands on it and lets just say the maple syrup bottle got a lil bit more use

Slathered in his favourite condiment...Pure maple syrup.

Slathered in his favourite condiment…Pure maple syrup.

After drowning my beautiful stack in his favourite sticky sweetener he looked up from his plate and said, don’t be offended, these are really good and all… but you know I just need my maple syrup

No offense taken. If he’s happy, I’m happy. Even if that means having a maple syrup to pancake ratio of 10:1.

#ManLikesHisSyrup. #NeverEnoughSyrup. #DoYouEvenSyrup?

What’s your favourite pancake topping? What’s better than peanut butter? Maybe some melty banana and/or questbar bites 😀