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?

img_9881

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.

#ThatsLoveAtFirstBite

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

Ingredients

~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
~Cinnamon
~1-2 Tbsp chocolate chips (optional but for chocoholics its kinda mandatory..)

Directions:

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! 

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

-Chelsea

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Chocolate Pumpkin-Apple Protein Bread

Hey Friends!

Wow what a mouthful that title is but it just has so many good things in it that MUST make the recipe name…or I’m just not creative enough to come up with a cooler name for the delicious bread….I digress. Anyways, I have been really wanting to like pumpkin lately as I see it EVERYWHERE on instagram and everyone says how good it is…

How much they love pumpkin.

Bring on the pumpkin…

MORE pumpkin…

Pumpkin everything…

Pumpkin so hard…

You get my point.

It’s kind of weird how someone such as myself who didn’t think they really liked pumpkin flavoured things gets intrigued by all the various pumpkin goodies that are posted up. Perhaps it’s because I do love fall flavours and so I believe that I really should like pumpkin OR maybe I’m just always looking for a new challenge to dive into in the kitchen. Either way, I tried a lil experiment of my very own…

IMG_2527So much potential these lil guys had. I thought it would be a solid recipe but they turned out lacking that depth of flavour that fall themed goodies really should have. To be honest, what really saved them was the cinnamon roll questbar chunks. Spoken like a true addict…

So with that slight fail, I was determined to make something decent with pumpkin to test out whether or not I truly didn’t like pumpkin flavoured baked goods (I like pumpkin in it’s savory form!). I searched Pinterest and instagram for some healthy muffins or quick breads that I could test out and came across this lovely sight:

chocolate chip pumpkin bread1

Created by the amazing Ellen over at Best Fit Body, this bread was just the thing that I was looking for to test out pumpkin. I mean look at it. LOOK AT IT! So good right? Yeah, so I proceeded to then tweak it all out so that it would fit the macros that I was lookin for. Unfortunately no chocolate chippies made the cut for my version BUT I did add some more fall staples into the recipe that made it delicious nonetheless. If you want to try out Ellen’s recipe, which I would totally recommend you do, you can check it out here. Oh also, parooze around her site as she posts the most amazing recipes EVER. Ooey-gooey banana brownies? Snickerdoodle Blondies that are clean? Yeah, those are hers too. Check her out!

So, how did I go about ‘tweeking’ an already beautifully constructed bread you ask? Well, I fiddled around with my My Fitness Pal account and came up with something that both myself and my boyfriend really enjoyed and here it is.

IMG_2599She’s a masterpiece and I enjoyed my own piece of…yes, pumpkiny goodness last night with my puddin…

IMG_2600Just check out those apple chunks!

IMG_2595Mmmm I lerve baked apples. The spices in this bread really stood out. From it baking in the oven to slicing it open to taking my first bite, the smell of the pumpkin pie spice components and the loads of cinnamon rocked! I’m starting to think that Miss Spice Queen herself just failed to add a large enough quantity of these marvelous spices in my previous muffin attempt. GASP!

Anywho, here comes the recipe 😀

Chocolate Pumpkin-Apple Protein Bread

Adapted from Ellen, serves 8

Wet Ingredients:

1 whole egg (large)

3/4 cup liquid egg whites

1/2 cup pure pumpkin puree

1/4 cup unsweetened apple sauce

1 tbsp sugar free (or pure) maple syrup

1/2 tsp pure vanilla extract

1 tbsp coconut oil

2 tbsp milk of choice (I used Dream Blends unsweetened almond-coconut blend)

Dry Ingredients:

1/4 cup coconut flour

1/2 cup oats

1 scoop (~30g) chocolate whey protein

2 packets (or more) of organic stevia + some for sprinkling on top

2 tsp cinnamon

1 tbsp pumpkin pie spice

1 tsp baking powder

1/4 tsp baking soda

Add-In’s:

diced apple (use however much you want, I used 80 grams with the skin on…nutrients!)

Directions:

  1. Preheat the oven to 375 degrees
  2. Whisk your egg in a bowl then combine with all of the rest of the wet (with the exception of the oil and milk) ingredients. Set aside
  3. Pulse 1/4 cup of your oats into a flour and place in a large bowl. Add all of the rest of the dry ingredients and mix to get any clumps out
  4. Fold your wet into your dry
  5. Add the oil and the milk to the mixture and gently mix
  6. Dice your apple and fold in (and any additional add-ins you wish)
  7. Pour your batter into a sprayed bread mold and smooth out ensuring that the top is level. Sprinkle the top with some granulated stevia if you would like.
  8. Bake until the top is brown and a toothpick comes out mostly clean when inserted into the centre. Mine took about 35 minutes
  9. Remove from the oven and let it sit in the mold for at least an hour before slicing into it to allow for it to fully set.
  10. Enjoy!

Things to note

  • Feel free to add any additional add in’s that you would like. I chose apples because 1. I wanted to incorporate them and 2. because they fit the macros I was looking for. Cacao nibs or nuts like walnuts would have been a great addition to this bread. Dried fruit would also pair nicely and of course, like Ellen’s version, chocolate (or dairy free carob) chips
  • If you don’t have (or want to use) chocolate whey, you could follow Ellen’s recipe and use 1/2 coconut flour OR perhaps experiment with a few tablespoons each of coconut flour and pure unsweetened cacao or cocoa powder. If you do that later, more sweetener may be required.

Like I mentioned, my boyfriend and I really enjoyed this bread! It was really moist, flavourful and the aroma of the spices really made it special. I liked it so much that it also made it’s debut in my proats this morning as seen on my instagram account

Here it looked before I mixed it all in…

IMG_2601….and after with my peanut butta loud and proud in the centre of the mountain. 😀

IMG_2605Super good and very festive!

All I did was combine my 1/3 cup + 1 tbsp oats, 1/3 cup almond milk, 1/3 cup water, shake of cinnamon, 1 tsp of chia seeds and 1/3 scoop of Cellucor Cinnamon Swirl Whey in my bowl the night before and refrigerated over night. In the morning, I added a touch of water to get it movin and nuked it for 3 minutes. I then took it out and added just under 1/3 of a cup of liquid egg whites. STIR STIR STIR and nuked again for an additional 2 minutes and proceed to watch it overflow. Watch it or your microwave will try to explode it. After that, I broke up my piece of my lovely pumpkin bread on top of the proats in addition to some diced up (nuked) cinnamon McIntosh apple pieces and threw in it back in the microwave for a final minute (yeah I like my oats pippin hot!). FINALLY, I took it out, added 1/2 tsp lucuma powder (optional superfood), stirred it all up and topped it with 2 tsp of my homemade crunchy peanut butter. Dive in!

If you make this bread let me know how you like it. We thought it was mighty tasty 😀

Do you like pumpkin baked goods?

Favourite fall goodies? The smell of fresh baked apple pie gets me every time!

Thanks again to Ellen for this wonderful recipe! Much blogger love 🙂

-Chelsea

 


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Easy Peasy Peanut Buttery Granola

IMG_1556Hey Friends,

So I told you I wanted to get a lil bit more active in posting recipes because I LOVE cooking and baking and this is a health and nutrition blog after all. So here comes another recipe, not really mine, but rather one that was modified from a recipe by Heather over at Heather’s Creative Concoctions. I have wanted to make homemade granola for a while now, despite not really ever eating it in my life, as I thought it would be cool as an oatmeal topper like I have seen in various instagram pics. So the other day I finally decided that I had a big bag of old fashioned rolled oats wasn’t going to use itself up so I was gunna to make some healthy granola that I could use to top my pre-legday (ie. bring me allll the carbs!) proatmeal.

Of course I am ME soo I had to make a granola that would fit MY macros. Therefore, unlike many granola’s you would find on the shelf at a grocery store, my homemade version would have to have:

  • NO added sugar (this also means honey, syrup and other sticky binders)
  • NO excessive use of fats and oils
  • NO crazy high amount of carbohydrates
  • SOME protein
  • A YUMMY taste

So that is a pretty long list especially for someone who has no experience making granola. Hmmm..

So I went out in search of inspiration…and how-to’s…for my perfect granola. After paroozing pinterest I began to get a lil frustrated as all of the ‘healthy’ recipes still had a fairly large use of honey or maple syrup to keep the oat clusters together. Please understand that I know these are natural sugars and I have nothing against those that use them. Personally, I choose not to use them because, just like regular table sugar, natural sugars spike your insulin levels all the same. To your body, sugar is sugar no matter where it comes from. So for me, extra unneeded sugar just doesn’t fit into my goals as of now. Plus, I really don’t need the excessive sweetness as I don’t have much of a sweet tooth (….other than ice cream..mmmmm…). Annnyways, I finally started to see some people using unsweetened apple sauce to bind and sweeten their granola and I thought the idea of using fruit purees was quite interesting. I was also reminded that peanut butter can really be incorporated into anything beautifully and decided that my granola HAD TO HAVE peanut butta somewhere in the mix.

All of this then led me to Heather’s site where she posted a recipe for her peanut butter granola. This recipe combined the flavours of peanut butter with a banana for binding power and sweetness. OMG this was perfect as I’m sure you all know I LEEERRVVE all things banana and peanut butta. If you are interested, here is her original recipe:

Heather’s Super Crunchy Banana Peanut Butter Granola

Ingredients:

2 cups rolled oats

1/4 peanut flour or PB2 prepared

1 banana

1/2 cup water

up to 1/4 cup sugar free maple syrup- depending on your taste

2 tsp cinnamon

*optional add ins, 1/4 cup raisins, 1/4 cup sunflower seeds, 1/4 cup dark chocolate chips

Directions:

-Preheat oven to 350 degrees

– Blend everything but the oats.  Toss mixture and the oats.  Lay on baking sheet- don’t spread it thin leave it chunky for the super crunch factor.

-Bake 15-20 minutes till just starting to brown- make sure to turn it at least once.

Now despite her granola being fabulous all on its own, because I am who I am, I had to modify it to fit my own needs. So here was my version:

IMG_1549Peanut Butter and Banana Granola

Makes 16 servings (2 tbsp each)

2 cups rolled oats

2 tbsp Nuttzo (or other chunky nut butter)

1/4 peanut flour 

1/2 banana

1/2 cup water

2 tsp cinnamon

Combine the peanut flour, banana, water, and cinnamon in a blender and blend until smooth. Mix in the Nuttzo (or other nut butter) and then combine with the oats. Then simply follow the same directions as Heather’s version.

Nutritional Information (per serving or 2 tbsp)

58 calories, 8g carbs, 2g fat, 3g protein, 1g sugar and 2g sodium

I chose to make it suuuuper simple as I wanted to see how it would work out first before going crazy. I did however add in some Nuttzo as I thought it would bring some more nutty flavour and some chunks of nuts. Unfortunately I think I was a lil too stingy so the taste didn’t really show up the way I had envisioned. So feel free to add some more if you really want a strong nut flavour! Overall, I was quite pleased with the outcome! The peanut flour really did wonders for a ‘glue’ and a light flavouring of peanut. My boyfriend tried some and liked it despite him saying it wasn’t that sweet compared to normal granola. If you do want it sweeter I would suggest adding in some sweetener, either stevia based for sugar free (or sf maple syrup as Heather suggested if your stomach can handle the artificial sweeteners) or a form of natural sugar (liquid form). One thing I did notice was that some of my clusters were a lil softer but that was probably because I took it out a lil too early for fear that some of the isolated pieces would burn. Next time I will make sure I spread it out more evenly so I can get that beautiful super crunchy texture Heather was speaking of!

Also, as Heather mentioned, feel free to throw in some yummy add-ins:

  • Nuts of any kind (peanuts, cashews, etc)
  • Dried Fruits
  • Coconut
  • Flavour Extracts (maple would be fab!)
  • Cocoa nibs or regular ol’ chocolate chips
  • Other grains (could throw in quinoa, millet puffs, etc)

So here it is, my beautiful and healthy granola.

IMG_1562IMG_1558IMG_1559All up close and personal. 😉 Thank you Heather for the great recipe! I hope you all enjoy it

-Chelsea