Friday, December 13, 2013



Makes four 1/4 cup size pancakes. 

½ c Whole Grain Oat Flour (or blend oats to make flour)
¼ c Pumpkin Puree
2or (¼ cup) Egg Whites
¼ c Unsweetened Coconut Milk
1 packets Truvia
1 tsp low-sodium Baking Powder
Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Nutritional Information: 

Serving Size: Three 1/4 cup pancakes. 

293 Calories | Carbohydrates: 43.37g | Fiber: 7.06g |Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g


  • Mix all dry ingredients in a bowl. 
  • Add pumpkin puree, unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
  • Batter must have a ticker consistency. 
  • In a skillet, spray oil or coconut spread on medium heat.
  • Add ¼ cup batter on skillet and spread batter with spoon.



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Wednesday, December 4, 2013



  • 1 cup dry Organic Quinoa (Whole Foods) 
    • 1/2 cup dry Quinoa = 2 cups cooked Quinoa
  • 2 bunch Cilantro, chopped finely
  • 4 Serrano or Jalapeño Peppers
  • 1 Roma Tomato, diced
  • 1 small Yellow Onion, chopped finely
  • 2 Limes, juice squeezed
  • Celtic Sea Salt
Makes about 4 cups, cooked.  Serving Size: 1/2 cup, cooked

Nutritional Information: 

1 cup uncooked Quinoa: 625 Calories | Carbohydrates: 109g | Fiber: 12g |Protein: 24g | Fat: 10g

1/2-cup serving of Quinoa, cooked: 111 Cals | Carbohydrates: 19.7g |  Fiber: 2.6g | Protein: 4g | Fat: 1.77g
Note: Cilantro, Peppers, Tomatos, Onions, Limes Celtic Sea Salt not included. 


  • Cook Quinoa according to directions below:
    • Rinse Quinoa prior to cooking. 
    • Combine 1 cup Quinoa with 2 cups water in a medium saucepan. Bring to a boil. 
    • Add 1/2 bunch un-chopped Cilantro. Used as flavoring. 
    • Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes.
    • Stir occasionally to prevent Quinoa from sticking to the bottom of saucepan. 
    • Remove Cilantro
    • Drain excess water, if any and return quinoa to saucepan, cover and let it sit for a few minutes. 

  • In a bowl combine Cilantro, Serrano Peppers, Tomato, and Onion

  • Add cooked Quinoa to bowl.  Make sure it not hot.
  • Add Lime Juice and Celtic Sea Salt to taste.
  • Mix well and refrigerate. 
  • Serve Cold. 
  • Garnish: Tomato Rose

Intersting Quinoa Info

  • Qunoa is not a grain.  It's the seed of a grain.  It's considered a pseudocereal.
  • It’s a DIABETIC solution, a very low-glycemic-index (35).
  • Most people don't know how to pronounce it.  Including myself. 
  • Good source of Magnesium, Iron, and Fiber
  • Quinoa can assist in Cholesterol reduction. 
  • Quinoa contains all 9 essential amino acids.
  • Excellent source for Vegetarians.  



  • 1/2 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
  • 1/4 cup Water
  • 1/4 cup Bob's Red Mill Gluten Free Quick Oats
  • 1oz Pecans (about 1/4 cup)
  • 1/2 scoop ON Whey Protein Powder Vanilla Cream
  • 1 Tlbs Chia Seeds (optional)
  • ! packets Truvia
  • Vanilla Extract

Nutritional Information:

408.5 Calories, Fat: 26.75g, Sat Fat: 4.5g, Cholesterol: 15mg, Sodium: 72.5mg, Potassium: 27mg, Carbohydrates: 27g, Dietary Fiber: 10.5g, Protein: 19g


Blend and enjoy!  


Pecans are very high in calories and are a great source of  unsaturated fats (healthy fats).   Although, this protein shake is on the healthy side, it is high in fat.  1 cup of Pecas = 684 Caloires and 71g Fat (6g of unsaturaed fat, 21g polyunsaturated and 40g unsaturated)  I only used 1/4 cup, about 1oz, which is a recommendable serving size for nuts.  I recommend drinking this in your high-fat day. 

Interesting Facts about Peacas: 

  • Pecans contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. 
  • Good source of monounsaturaed fatty acids, like oleic acid adn an excellent soruce of phenolic antioxidant. 
  • Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood.
  • Rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
  • Excelent source of Vitamin E. 

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Monday, December 2, 2013

Healthy Mug Cakes


Mug Cake Batter
  • 1/4 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
  • 1/4 cup Bob's Red Mill Gluten Free Quick Oats
  • 3 Large Egg Whites
  • 1 scoop ON Whey Protein Powder Vanilla Cream
  • !-2 packets Truvia
  • Cinnamon
  • Vanilla Extract

Nutritional Info: 


Blend all items in a Blender or Nutri-bullet. 

Pumpkin Mug Cake

  • 1/4 cup Mug Cake Batter
  • 1.5 Tbls Libby's Pumpkin Puree
  • Pumpkin Spice Seasoning
  • Directions:  Pour batter in mug and add pumpkin.  Mix with spoon. 

Cacao-Choco Mug Cake

  • 1/4 cup Mug Cake Batter
  • 1 tsp Navitas Naturals Organic Cacao Powder
  • You might want to add a little more Truvia, since Cacao Powder is bitter.  
  • Directions:  Pour batter in mug and add Cacao.  Mix with spoon. 

Strawberry Mug Cake

  • 1/4 cup Mug Cake Batter 
  • 2 Large Strawberries
  • Directions:  Blend well and pour in mug. 

Place 1 mug at a time in microwave.  Cook High temperature for 30 seconds at a time, until batter rises.  It depends how mushy and moist you want your mug-cake.  I don't like fully cooked, so I cook mine for about 45 seconds.  Keep an EYE on them! 

Invert mug cake into a plate.  Make sure sides are loose prior to inverting.  

Decorate with any garnish or any #healthy topping.