Lil Miss Fitness Freak

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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….





Sund-Wiches Do Come True

Hey Friends,

Random idea comin at you on this lovely Sunday. So I will say that I think I’m a pretty decent sammich maker. Well, I have never had bad feedback from my creations so that means I’m awesome right?

Anywho, I love making sandwiches for other people because really, like a salad, sammiches are really an endless, anything-goes type of food. If you like something, throw it on there. There are no limits to a sandwich and the more stacked it is, generally the more impressive it is in da mouth…and the belly.

Another thing I like about them?

You don’t need to make it super gluttonous to make it taste great. A super tall and show stopping sandwich can be made completely from wholesome ingredients and be both satisfying and healthy all at the same time.

So when it comes to making the perfect ‘wich, what are some of the rules?

Well, there are no rules like I mentioned before. You like something? Throw it on there. There are no borders.

So the point of this post then? Well, maybe I can give you are some tips on what I think adds to the nommness factor based on my sandwich making experience.


Rita leerrrvves her eggplant –> Toasted Rye Bread + Avocado + Healthy Breaded and  “fried” Eggplant + Tomato + Fried Egg

The number one thing I will say is that bread better be toasty!

Crunchy Factor #1!

Toast it, throw in a pan, broil it, panini that **it. Whatever you do just don’t leave it soft. That just ain’t right.

What about if you don’t want bread?

Not to worry I have you covered.

~Sweet tater or other starchy veggie ‘bun’

~Thick green wraps (collards or chard leaves work best IMO)

~DIY buns like the awesome gluten-free, paleo english muffins from Arman

~Homemade pancakes or waffles make amazing buns as well.

More Crunch factors?

Crunch is a major help for mouth-feel. Other then the bread, I don’t think too much crunch is a good thing so perhaps one raw thing of two, but don’t go crazy and do the whole thing crunchy or thats too much.

IMO them raw, vegan sammiches just don’t do it for me. Cold and overly hard…

Pick your crunchies

~Sprouts (omega’s anyone?)

~Lettuces (spinach, spring mix, cabbage-slaw for a thai inspired sammich)

~Crunchy bacon if that’s your thing

~Crunchy coating on something (healthy ‘fried’ eggplant or an almond or oat/flax meal coated chicken)

Healthy Fried Eggplant –> heat a lil bit of coconut oil in a pan on medium/high. Slice an eggplant fairly thin. Dip in an egg or white white wash and then dip in a mixture of breadcrumbs or mix of gluten free oats/flax for GF option + some optional parmesan cheese. Place in the hot pan and let it cook until crispy. Flip and then remove when done. If they are still looking a bit raw due to thickness, toss in the toaster oven at 400 and roast until cooked through. 

~Veggie chips. I like to make zucchini chips by tossing slices of zucchini in some olive oil and a touch of pink salt and roasting them off at 400 degrees until crispy (flip once).

Okay now you need something melty…


Sammich fit for a workin’ man (aka my Daddy)–> Toasted Italian Baguette + Melted Cheddar + Home Roasted Tomatoes + Chicken + Sprouts + Spring Mix + Mustard.

Melty is just appealing and although you can do cheese, you can also have other melty things be just as exciting (see you dairy-free friends, I gotcha covered too ;-))

Melty Goodness factors

~Cheese obviously. Go with something different and try out Brie + Caramelized Apple or Pear. OR Cheddar + Green Apple +Turkey

~Roasted watery vegetables –> Roasted tomatoes do the trick nicely

~Peanut Butter if you’re going sweet…


Bring on the pancake ‘buns’ and melty peanutty goodness. Link 

…Throw in sautéed banana for another top up to the melty goodness factor.

Okay Something Protein-y..

A sammich has to have some staying power right? There are the obvious meats and such but here are some twists and maybe some protein ideas you may not have thought about:

~Smoked Salmon –> Fresh! Pair this with Avocado + Sprouts + Spinach + A homemade greek yogurt + cucumber spread.

~Beans –> Vegan Option! Make a spread out of chickpeas, white beans, etc and then add some roasted veggies like the wrap below.

~Shrimp –> Yes even shellfish can be put in a sammich. A healthier version of a Po’boy if you will.

Last but not least

A Sauce of Sorts..

A sandwich just isn’t a sandwich if it’s dry. So, there are your BORING… condiments like mustard, ketchup and maybe BBQ sauce, but what about things that are more fun eh?

~A Yolky Egg–> How awesome is it when you press that baby down and the yolk gushes out?

~Avocado –> Duh.

~Hummus –> People underutilize this glorious and vegan spread. Try more then just the basic hummus variety. Sundried Tomato hummus with an italian-style creation. Olive hummus for a greek version. Or…

~Pesto –> Basil Pesto is absolutely amazing, but there are other great ones out there as well.

~Tzatziki –> Going Greek?

~Cranberry Sauce –> Make it homemade and add it with Turkey to feel like Christmas all year ’round.

~Peanut Butter…? Apparently it’s a ‘thing’ now to put peanut butter on your burgers. Interesting…

So yeah, now that you’re bursting with ideas, go make your fine self a sandwich and report back with your creation 😉

Oh and we don’t discriminate here on Lil Miss Fitness Freak


Lettuce Cup + Miss Dash Extra Spicy Haddock + Brown Rice Mixture (brown rice + Mushrooms + Onion) + Sprouts + Spinach + Waterfall of Mustard

Spicy fish tacos with brown rice (fish burrito?) and all the mustard count too.

Hope you had a great weekend all and enjoy the long May-24 weekend!



Swirlin’ And Whirlin’

Hey Friends

Another recipe droppin in on ya real quick. I mentioned in my last recipe post (my Chocolate Raspberry Truffle Pronuts) that I brought in two batches of goodies to the gym last week, the pronuts and one batch of a lil something something that I didn’t share.

I just wanted some mystery mmmkkay?

I’m sure you were just dying to know right? Right?? 😛

Anyways, so I saved a whole bunch of nanners from the dumpster of doom at work because apparently the second a banana starts to look too brown, it’s too unappealing to buy…

I truly don’t see how everyone else can’t look at these brownin lil guys as a world of possibilities like I do, but hey, maybe I’m just weird.

Almost dead looking bananas have so many potential uses!

Of course you have your traditional use

I would reduce the sugar in this bread as I think it would be sweet enough with a lil bit of Stevia only.

Banana Bread thanks to Yammie’s Glutenfreedom.  For a Paleo version, check this recipe out. For the Paleo version, I would sub apple sauce or butternut squash puree for 1/2-3/4 of the butter and use coconut oil or coconut butter for the rest.

But what other cool things can you use them up in?

ICCCEEE CREEAAM. Eddie Murphy voice anyone? Two Peas And Their Pod mixed probably two of the best ingredients together into this yummy, simple and light treat. Peanut Butter and banana.

Pancakes. These Paleo cakes are from the Paleo Plan and are a version of the simple, few ingredient banana pancake recipes that are constantly floating around. For a version that has a bit more protein, try my take on the 3-ingredient pancake.

3-Ingredient Banana Pudding | #paleo #dairyfree

Chia Seed Pudding. Steph, It really is stupidly easy aaaannd Paleo. Great job on shining a light on a snack that is guilt free, sweet and full of hearty and healthy fats. 😀

This is just a short list! So many uses.

So for those who don’t like nanners

Who are you?!?

Just kidding…Kinda. 😛

So what did I end up making with my deathly looking nanners?

Banana Bread.

I know, I know, boring right?

Why, when she just talked about all these cool uses did she make the most unoriginal thing you ask?

Well because I wanted to.

No, but really I had this idea in my mind that I wanted to bring to life and well they kinda looked portrayed that image. You know those beautifully swirled or marbled banana bread recipes you always see? Well that’s what I had in mind, BUT then I went and made it a swirl toppin rather than marbled all the way through AND THEN I went and used carob instead of chocolate AND THEN I made them into bars instead of a loaf because bars are more user friendly.

20140827-214418-78258580.jpgOh and I added some peanut flour for some protein and lil nuttiness cuz you can’t go wrong with anything peanutty.

So there. Creativity.


Not as pretty as I wanted because I’m no swirlin and whirlin expert but hey, for a total experiment, they turned out well and everyone at the Pulse (my gym) gave me good reviews on them.

Score one for the nanner bars!

It was an interesting lil process that I will showcase in film following the recipe. So here she is.


Carob Swirl Banana Bread Bars

Makes 9 large bars.

Macros: Cals: 180 Carbs: 22 Fat: 8 Pro: 8 Sugar: 6 Fiber: 5

In a large bowl combine the following dry ingredients:

  • 1 cup rolled oats, ground into a flour
  • 1/2 cup rolled oats kept whole
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1 tsp baking powder
  • 3 Stevia packets (or more to taste)
  • 1 tsp cinnamon (or more to taste)

In a second, smaller bowl, combine the following wet ingredients:

  • 300g very ripe banana, mashed (reserve 9 slices for a topping if you wish)
  • 1/4 cup unsweetened vanilla almond milk + a few tbsp reserved for topping
  • 4 tbsp chunky natural peanut butter
  • 1/4 cup plain, 0% greek yogurt
  • 1/4 cup liquid egg whites
  • 1 whole egg
  • 1 tbsp coconut oil, melted
  • 1 tsp vanilla extract

You will also need 1 tbsp of unsweetened carob powder and 2 tbsp (30g) of peanut flour or PB2 but don’t mix those in yet.

Directions: Preheat the oven to 350 degrees. Combine all of your dry ingredients and ensure there are no lumps. In your other bowl, mash your banana and whisk in your egg. Combine the rest of the wet ingredients into that bowl. Fold your wet into your dry. Take a few tbsp of your batter (about 3-4 heaped tbsp) and mix that with your carob powder in a separate bowl. If that batter becomes too dry, add a tbsp of almond milk. Add your 30g of peanut flour to the rest of your batter along with a few tbsp of almond milk.

Pour your larger quantity of batter (the peanut flour one) into a sprayed square tin or glass dish. Or be cool like me and use a non stick rubber thingy.

20140828-211452-76492898.jpgBlob your carob mixture in various areas on top of the peanut mixture.

20140828-211450-76490823.jpgThen take a knife or toothpick and use it to swirl and whirl the carob mixture in with the peanut mixture to marble the top.

20140828-211451-76491794.jpgPlace your reserved sliced nanners in the middle of each *invisible* ninth of the bread.

20140828-211450-76490071.jpgThen toss’er in the oven and bake until the top is firm and a toothpick comes out clean when inserted into the bars. Sorry I threw out my sticky with the time on it but these took at least 30 minutes BUT keep an eye on it as I find different dishes bake slower vs faster.

20140827-214420-78260930.jpgWhen it’s done, remove from the oven and leave it in the tin to completely cool before ploppin it on a plate to divvy up into your 9 bars.

20140827-214420-78260326.jpgAnd enjoy these massive bars!

20140827-214419-78259743.jpgFeel free to add your own touch with walnuts or even some carob or chocolate chips. Also, if you don’t have carob powder (it’s a dairy and caffeine free alternative to chocolate), feel free to use unsweetened cocoa or cacao powder instead. Just ensure to adjust the sweetness as carob is naturally much sweeter.

I hope you like them if you make them. Tell me about them if you do! 😀

What’s your go to use for almost dead nanners?

Most random banana recipe?



Pinnin’ Fever Numero Deux…Pin-spiration

Hey Friends!

So I have been on another baking craze lately and have been pinnin’ recipes on Pinterest like there’s no tommorrow. I wanted to bring to you some of my favourites that I’m hoping to make very soon and some that I have used for inspiration for my next baking projects to tackle. Enjoy!

The first was one that I have already made but STILL have not actually tried yet. This was the original recipe by the lovely Ellen and Jules over at Best Fit Body.  I came across these wonderful ladies on Instagram actually and I’m so glad that I did as they really know how to bake some beautiful things that are healthier (and most often gluten free) versions of some of the best goodies. These brownies in particular caught my eye as they combine banana in the mix, which I love! Love my nanners. 😀

Banana Fudge Brownies

mmmmm soo fudgey!

So I began my process of entering in the recipe into MyFitnessPal and was slightly disappointed at the amount of sugar (although it is all from the banana pretty much) and fat (all good fats mind you from the almond flour) these beautiful babies contained, so I went on a lil adventure to try to bring those two down a notch while still keeping the integrity of the recipe. So here is my, not as pretty, version of their brownies:

IMG_2388Banana Fudge Brownies

Makes 12

Dry Ingredients:

1/4 cup oat flour

1/4 cup almond flour

2 tbsp pure cocoa (unsweetened)

3 packets of Stevia (more or less as needed, we don’t have huge sweet toothes over here)

1 square of baker’s chocolate (pure chocolate here, no sugar added)

1 tbsp peanut flour

1 tsp baking powder

1 tsp cinnamon

Wet Ingredients:IMG_2393

1/4 cup liquid egg whites

1/4 cup (60g) unsweetened plain coconut yogurt (I used Yoso, can probably sub another yogurt just make sure it’s not 0%)

130g banana

2 tbsp crunchy peanut butter (or other nut butter)

1 tbsp coconut oil (melted)

3 tbsp natural sugar free maple syrup (I used Natures Hollow which is sweetened with Xylitol)


  1. Preheat the oven to 325 degrees
  2. Combine all of your dry ingredients in a bowl (except the chocolate square)
  3. In another bowl, gently melt your chocolate square with your coconut oil and banana. I used the microwave, but you can use a double boiler if preferred just keep an eye on it. When melted, mix around to break up the banana.
  4. Add your peanut butter and stir until combined
  5. Add the rest of your wet ingredients to the wet mixture, adding the egg whites last so that you don’t end up cooking them.
  6. Fold your wet into your dry until combined.
  7. Pour mixture into a square baking pan that has either been well greased/sprayed or lined with parchment paper and make sure the mixture is nice and level.
  8. Bake until the middle is set and a toothpick comes out clean when inserted into the centre of the brownies. Mine took approximately 45 minutes.
  9. Let sit in the pan and cool for at least an hour for the mixture to completely cool before cutting into squares

The original recipe called for chocolate chips to be folded into the mix and/or nut butter swirled on top. Feel free to add what you like and I would have totally added carob chips into the mix if they fit in the macros I was looking for. Be creative! 😀

Nutritionals (per 1/12 of the recipe)

83 cals, 9g carbs, 5g fat, 3g protein, 2g sugar

Alrighty, what else is on my pinnin hitlist?

Peanut Butter and Jelly Breakfast Cake via Hungryhealthygirl. I love the idea of these cute lil bars! I do want to take the recipe for a lil tweaking as I don’t like baking with sugar, but hopefully I can get something tasty out of this one!

Plantain Bread!

plantain bread

I have seen sooo many recipes with plantains lately that it has peaked my curiously enough to actually go out and buy one! So, I have made up my own recipe for protein plantain bread that I’m crossing my fingers will work out. Inspiration for my recipe came from a few different sites including this recipe above by Krista at Tiny N’ Fit. Also used was the grain free plantain bread by the girls over at Purely Twins, which was the first spark of interest in using plantains. My plan is to make a less sugar heavy version that is still sweet and has a lil bit more protein. Wish me luck as it’s going down today! Stay tuned 😀

I have been seeing a lot of pumpkin recipes for the fall season and for some reason it makes me wan to bake with pumpkin despite not remembering liking pumpkin…Fellow foodies, ever have that problem? These two recipes have stood out to me…

Protein Spice Doughnuts with Vanilla Cinnamon Glaze

Pumpkin Spice Doughnuts with Cinnamon Vanilla Glaze. This recipe comes from Savannah over at MuffinTopless. This intrigued me particularly because it uses casein, which is a protein that I have yet to bake with BUT I have heard it makes for more moist baked goods. Of course, all I have is chocolate casein so tweaking will have to be done. The glaze also sounds yummy, but like the recipes itself, the coconut sugar will be removed in my version.

Similarly Crystal over at Spoonful Of Fit posted something quite delicious looking…

Crystal makes amazing recipes with even better macros so I’m always taking cues from her baking skillz when experimenting with my own creations. Also, because I have been making muffins like it’s my job lately, these surprise muffins seem like fun!

With both of these recipes I’m thinking that I may forgo the pumpkin (gasp I know) and either go for banana (my go to because it’s ALWAYS delish) OR stick with the fall theme and go with an apple version of either one of these recipes. Of course I have chocolate casein, so I have to take that into consideration as well.

aaannd last but not least, I still want to make one of these beauties..

Cake in a Squash! You know how many times I have seen versions of these beautiful things on Instagram?!?! They make me crave them every time. I think the first version goes to Miss Clark over at, which is where this pictorial came from. Since then I have seen quite the variety of squash cakes, even some that have added…wait for it…QUESTBARS! That’s a win in my book every time! Take a lookie…

OMG my favourite squash (kabocha), cookie dough questie AND a peanutty sauce. I die. From Miss Amanda Clark once again.


Maple Protein Cake baked in a kabocha squash with what looks like heavenly toppings (peanut butta and chocolate) via Stuft Mamma

Okay okay, that’s enough drooling for one night ;-), but I want to give you a sneak peek at my version of the plantain bread before I hit post as I just pulled these lovelies out of the oven.

IMG_2434Sorry, horrid lighting, it’s 8:30pm over here, but OMG I’m sooo excited to try them. A pic is all you get 😉 and hopefully they are yummy enough to post up really soon 😀

And with that lil tastin, I bid you goodnight.