Sunday Morning Oatmeal Pancakes {GF Recipe}

I’m almost always making protein filled pancakes.While they are very delicious, sometimes you just need a heartier pancake.

I am sharing with you one of my favorite oatmeal recipes that is perfect for your family’s Sunday morning breakfast. I usually make these for my fiancé and I on the weekends.

I like to prepare the batter over night (you made need to add just a smidge extra liquid in the morning) or wait about 30 minutes before cooking so the oats can absorb all the liquid. They are very nutritious and filling. 

These do still have protein powder, just not as much. If you want, you can even omit the protien powder* all together and just add another tablespoon of flour. Simple.

Feel free to double (or triple!) this batch for a bigger crowd or why not save some for later? These pancakes freeze well once cooked and last in the fridge for about 3-4 days. Sunday Morning Oatmeal Pancakes (serves two)

  • 1 Cup GF [Quick] Oats
  • 2 Tbsps GF Flour (or flour of choice)
  • 2 Tbsps Vanilla Protein Powder*
  • 1 tsp Stevia (or sugar of choice)
  • 1/2 Cup Light Vanilla Soy Milk (or milk of choice)
  • 1 tsp Pure Maple Syrup
  • 1 Large Egg, Whisked
  • 1/2 tsp Pure Vanilla Extract
  • 1/2 tsp Ground Cinnamon
  • Dash of Sea Salt
  • 1 tsp Chia Seeds (Optional)

Take first four dry ingredients and place into a bowl. Take the remaining ingredients and whisk together; add to dry ingredients and blend well. On a low-medium flame, cook pancake on stovetop.

Wait until pancake bottom is golden brown to flip and repeat cooking on other side. Remove from stove top and let cool, repeat til batter is done (makes about 4-5 pancakes).

***

For a vegan take, check out my vegan oat waffles recipe here 😀

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Coffee… Will You Be My Valentine’s? [Plus A HIIT Workout!]

I treated myself this Valentine’s Day and I enjoyed every second.

I was up for 35hours and I will do my best to never do that again. I never felt so disoriented in my life, you would have thought I was drunk and I have never gotten drunk! They say not sleeping is the same impairment, if not worse. But don’t go out drinking and doing stuff while your drunk okay? It is never okay! Anywho, off the seriousness, after my overnight shift I went to yoga. I know I needed it and I am glad I did go. I then went to have coffee at my favorite spot and got a s’mores latte (1/2 sugar-free flavors). It was good but nothing beats the honey and cinnamon one. I did most of my paper and then headed to Salem with my brother and ran some errands. And then this happened:I made us some Valentine’s Day pizza for lunch using Bob’s Red Mill crust thanks to my moms. I ate half that pizza, I was totally starving. Then I had some Chobani w/ nuts, seeds, almond butter and chia!Later that evening I noshed on this awesomeness; a vanilla/ caramel protein cake (sans PB but w/ cinnamonw/ an dark chocolate almond butter protein truffle stuffed inside. Seriously the best dessert I have made this year.Since I had a paper due, I made a bit of decaf protein mocha and had another yogurt. I was feeling “snacky” most of the days and it’s probably due to my not sleeping.I didn’t workout, just clearly wasn’t feeling it but I will get back into it tomorrow. Sometimes resting is just as important as the workout itself. Til next time weights. Howver, today I am going to share with you one of my personal favorite high intensity interval training workouts that I whipped up. What is HIIT? According to this from a Daily Burn article

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,”

This HIIT workout is a nice sweaty and quick 30 minutes that gets your heart rate going.

When I have more time, I do four rounds but three is good enough for a quick sweat sesh. This workout focuses on every part of the body; legs, glutes, abs, chest, tri’s shoulders; you name it. Enjoy!

Cardio Burst Set:

  • Squat Hold (20 secs)
  • Rapid Squat – 10
  • Lunges – 5 on each side
  • Jumping Jacks – 10
  • WoodChoppers (Standing Ab Twist) – 5 on each side w/ light weight

The Workout (3 Rounds):

  • Lateral Pulldown
  • Bicep Curls
  • -CARDIO BURST SET-
  • Bentover Row
  • 21’s
  • -CARDIO BURST SET-
  • Tricep Kickback
  • Hammer Curls
  • -CARDIO BURST SET-
  • Knee-In’s
  • Russian Twist (w/ weight)
  • -CARDIO BURST SET-

Alright, back to resting then gym. I hope everyone has a good weekend and had a good Valentine’s Day. Xo!

Cheese & Herb Flatbread (Yeast & Egg Free)

Do you have left over turkey? You many want to top this flatbread with it. Here is a quick recipe post that you may find quite yummy and simple too!

I was craving pizza. But I didn’t have any eggs or coconut flour to make this pizza crust. I then remembered Sprinkles and Allergies yeast-less flat bread. However, I didn’t have an all purpose flour mix either.

I just had Bob’s Red Mill’s white rice flour. You can see my dilemma here? I decided to combine both recipes and came up with this cheese & herb flatbread that can be topped with anything; more cheese, veggies, etc.

When making this flatbread, if you find that your dough comes out to thick, add more warm water. Same if it’s too thin, add a bit more flour. You can play around with what seasonings you want to put into your flatbread dough as well. Enjoy!Cheese & Herb Flatbread Ingredients:

  • 1/2 Cup of White Rice Flour (You can try to use other flours, but I have not tried)
  • 1/3 Cup of Warm Water
  • 1 Tbsp of Olive Oil (You can use less if you want to lower fat, I haven’t tried)
  • 1 tsp of Italian Seasoning (I used Mrs. Dash)
  • 1/2 tsp of Garlic Powder
  • 2 Tbsps of Parmesan Cheese, Shredded (or other shredded cheese)
  • Dash of Salt
  • My Toppings: 1 Babybel White Cheddar & 2 Light Mozzarella String Cheese (Chopped) with parsley and Italian seasoning sprinkled on top.

Pre-heat your oven to 375°F. Mix all ingredients well into a bowl until reaches a “dough like” consistency. Place flatbread mixture onto a pizza pan or cookie sheet sprayed with non-stick cooking spray.

Flatten out the “dough” with your hand or a large spoon. Place into the oven for about 7-12 minutes (depending on your oven) or until you see the edges starting to brown a bit. Remove from oven and top with your favorite pizza toppings.

Place back into the oven for about 10-15 minutes (deepening on what toppings you put). Remove and divide flatbread amongst two people and eat! Or pack for lunch like I did, hehe.Question: Do you ever run out of basic ingredients and need to alter recipes because of it? Totally happens to me too often!

Pumpkin Butter Maple Sugar Cookies

There has been a ton of maple and pumpkin butter going on in this blog. I promise you, this is the last recipe. Unless I get my hands on cream cheese, them I am making a pumpkin butter cheesecake. Luckily, I already have a smiliar recipe; an apple butter cheesecakeYou’ve been spared.

I still was craving sugar cookies after having the pumpkin butter sugar cookie “crumb cake.” I found a super cool microwaveable recipe, but I felt that the serving was too much for one cookie in terms of calories and sugar. I ended up turning on the oven and baking the cookie mixture.

The results? A delicious, soft pumpkin butter sugar cookie. I know my decor is becoming reptative, but if I had pecans, that would have been my topping of choice. Go make these now and enjoy 🙂

Pumpkin Butter Sugar Cookies (Inspired by this recipe)

Ingredients (Makes Three Sugar Cookies)

  • 1 Tbsp of Pumpkin Butter
  • 1 Tbsp of Light Butter (Melted)
  • 1 tsp Pure Maple Syrup
  • 3 Tbsps of All Purpose Baking Flour (I used Bob’s Red Mill GF)
  • 1 Tbsps Brown Sugar
  • 1 Tbsps Pure Cane Sugar
  • 1/4 tsp of Cinnamon
  • 1/4 tsp Baking Powder
  • Dash of Salt

Preheat over to 325F. Mix all ingredients into a bowl. Form dough into three balls and place onto a cookie sheet with a non-stick cooking spray. Feel free to top with nuts, maple drizzle or more cinnamon.

Place cookies into over and cook for about 10-12 minutes or until golden brown. Remove from oven and let cool for about 10-20 minutes. Then eat!Calories (Per Cookie): 85  Fat: 2g  Fiber: 3g  Protein: 3g  Sugars: 9g

Spinach Chickpea Turkey Burgers

What on earth is a chickpea spinach turkey burger? Well it’s exactly how it sounds! A little bit of spinach, a little bit of chickpeas and part turkey burger. For a completely vegetarian option, you can view the original recipe here, which only uses chickpeas and I recommend using the whole egg, not just the white.

I had some ground turkey hanging out in the fridge and since I am trying to cut down my meat intake, I didn’t want to have a turkey burger straight up. And you remember I said that I had extra chickpeas since I made DAMY Health’s chocolate cake batter dip. You should also remember I did a post the other day about wanting to try out some of the chickpea recipes I found on Eating Well. You do remember, right?

In any event, I bring to you a mesh of things that created the spinach chickpea turkey burger. Feel free to experiment with your own favorite spices and herbs. This burger has tons of protein and fiber and kept me full for hours! Definitely going to be a good to have on my very long, exhausting days. Enjoy!

(Adapted from Eating Well)

Ingredients

4 oz. of Lean Ground Turkey

1/2 Cup of Chickpeas (drained & rinsed)

1 Cup of Fresh Spinach

1 Large Egg’s White

1/2 Tbsp of Olive Oil

1 Tbsp of Flour (I used Bob’s Red Mill All Purpose Baking Flour)

1 tsp of Oregano

1 tsp of Both Onion and Garlic Powder (or use fresh)

Dash of Sea Salt and Pepper

Place chickpeas, spinach, egg white, flour, oregano, onion and garlic powder, salt, pepper and olive oil into a food processor. Pulse, stopping once or twice to scrape down the sides.

Take the chickpea mixture and combine with ground turkey. Mix well, then form into two patties (Serves Two).

Heat a skillet on medium flame sprayed with non-stick cooking spray.  Add one or both patties and cook until golden and beginning to crisp. Cook for about 5-8 minutes.

Carefully flip (to avoid breakage!) and cook until golden brown. Cook for another 5-8 minutes. Place onto your favorite bun, wrap, pita, salad, etc. Enjoy!

Calories (Burger Only; Average): 190  Fat: 7.5g  Fiber: 4.5g  Protein: 17.5g

Dark Chocolate Orange Crepes

Orange and dark chocolate… one of the BEST combos out there. Well for me anyway. My favorite dark orange chocolate is by Chocolove XOXOX. It even comes with a cute love poem inside and it’s absolutely divine!

I just had to make a dessert crepe to go along with the more recent savory crepes. I figured, why not make my favorite dark orange chocolate into a crepe? If you don’t have orange extract and want to use orange zest instead, click here to see how to make some yourself. Enjoy!

Ingredients

Base:

1/2 Cup Flour (I Bob’s Red Mill GF All Purpose Baking Flour)

1/2 Cup Fat Free Milk (Or Milk Alternative)*

2 Medium Egg’s Egg White

2 tsps of Cocoa Powder

1 Tbsp of Pure Cane Sugar (Or Your Choice)

1/2 tsp of Orange Extract or 1 tsp Orange Zest*

Dash of Sea Salt

Filling:

1 oz. Dark Chocolate, Crushed  (or Your Choice Chocolate)*

Topping Options (NOT included in nutrition info below):

2 tsps Powdered Sugar

2 tsps of Chocolate Sauce (I used Hersey’s Dark Chocolate Syrup)

1 tsp of Mini Chocolate Chips

2 Tbsps Whip Cream

Dollop of Ice Cream

Sprinkle of Orange Zest

Combine all crepe base ingredients into a bowl until batter reaches a watery consistency. If the batter is too thick just gradually more milk. Heat a pan on low-medium flame. Pour some batter and swirl until thin across pan. Cook crepe and flip onto other side once the edges start to turn golden brown.

Remove crepe from heat and fill with some dark chocolate. Repeat to all crepes until batter is done. Should make either four mini crepes or two large ones.

Roll up and voila! Top with whichever topping your heart desires. I personally enjoyed whip cream, chocolate chips and some chocolate sauce. Serves two.

 Calories (Per Serving): 225  Fat: 6g  Sugars: 12g  Fiber: 4g  Protein: 4.5g

Tidbits!

  • If you want to reduce the calories, simply omit the dark chocolate filling and save 70 calories per crepe, making a serving only 150 calories! This will also reduce fat and sugar as well.
  • You can also use a milk alternative like Almond Breeze or So Delicious Coconut Milk and save about 10 calories per serving.
  • If you are not a fan of orange, you can just use vanilla extract or experiment with other flavors!

My Obsession with Bob’s Red Mill

Ever since I found out about my food allergies, I thought my carb days were over. I loved bread, crepes, pizza, cake and all those other carby goodies made from wheat. I loved going to the supermarket getting a fresh whole wheat french baguette and eating it straight from the bag, right then and there at the supermarket. Oh and of course it was paid for after the baguette was devoured.

Why am I telling you this? Well, ever since I found Bob’s Red Mill Gluten-Free (and corn free!) Pizza Crust Mix, I’ve had an obsession with Bob’s products. Aside from the pizza crust mix, my other two favorites are the Gluten-Free All Purpose Baking Flour and the Extra Thick Rolled Oats.

Let’s start with the All Purpose Baking Flour. My absolute favorite thing to use the flour for is the chocolate protein “dessert” cake. I get to still have my cake, eat it too and not get sick!

We all know that I have gone crepe crazy the past couple of days, with the pepperoni roll and ham and cheese savory crepes. But sometimes a simple crepe with powdered sugar is all I need. I’m so glad that I can make them again with this flour. I hope you’re not surprised but a chocolate crepe is coming soon!

Next, onto the Extra Thick Rolled Oats. Now they are not gluten-free. But, as I have mentioned before, if you have a wheat allergy, you can consume regular oats. Only if it doesn’t bother you. Since it doesn’t bother me, I prefer these oats because they are more chewy and dense. They also have a bit more protein and fiber than regular oats. But if needed, they also make gluten-free oats as well.

I love to make Granola, Oatmeal Squares and “Faux” Apple Pie. They are just absolutely delicious! I even eat them as desserts too, like this coconut almond oatmeal cake. Just be sure to eat half of a serving for dessert.

Of course my number one favorite thing to do with oats is protein pancakes! Like this delicious heavenly peach protein pancake.

Last, but not least, my bread life saver; The Gluten-Free Pizza Crust Mix is divine! Each serving has 250 calories and 4 grams of fiber (before toppings). The first basic thing you can make with this is pizza! There is nothing more delicious than your own homemade pizza, like the yummy broccoli and chicken pizza.

I also like to make either mini bread rolls or bread sticks to have with my pasta. I like to top them like the mini garlic toasts. To me, pasta and bread just have to go together. One whole bag of mix will make about 20-24 bread sticks or rolls.

On occasion, I do crave a turkey sandwich, which is why I use the pizza crust mix to make and open-faced sandwich. Instead of making them into pizza circles, I make them into squares to get that “sliced bread” effect. One whole bag of mix makes about 12-15 square “sliced breads.”And for today as an appetizer before my homemade mac n’ cheese lunch, I made a Basil and Mozzarella Flatbread. This is definitely going to be added to my menu when I make any kind of pasta. It reminds me of Olive Garden’s Flatbreads that I adored so much.

Just note that if you make the whole pizza crust mix, you will be making 4 flatbreads and each one serves 3-4 (see nutrition info below). The ingredients below is for one flatbread and you can just quadruple them if you will be using all flatbreads. You can simple freeze three and use one if you have a smaller family or use all four and serve 12-16 at your next dinner party. Enjoy!

Ingredients (For 1 Flatbread):

1 Bob’s Red Mill Gluten-Free Pizza Crust Mix (or Your Choice)

1/4 Cup of Reduced Fat, Mozzarella Cheese (Shredded)

3 Tablespoons of Butter, Melted (I used Brummel and Brown)

2 1/2 Tbsps of Grated Parmesan Cheese, Divided

1/2 Tbsp of Olive Oil

 1 Tbsp of Dried Basil Leaves, Divided (or 1/4 Cup Fresh)

1 tsp of Garlic Powder or 1/2 Tbsp Minced Garlic

Dash of Sea Salt and Pepper

Non-Stick Cooking Spray

Cookie Sheet

Preheat over to 375 degrees. Make pizza crust according to package directions, shaping them into four large rectangles. Once done, take one rectangle to make into a flatbread. Again, save the other three and freeze them or make them all.

Mix melted butter, 2 Tbsp of parmesan cheese, olive oil, 2 tsp of basil, garlic powder, salt and pepper into a small bowl. Reserve 1/2 Tbsp parmesan cheese, 1 tsp of basil and mozzarella cheese for topping.

Spread butter mixture onto flatbread and top with the remaining parmesan cheese, basil and mozzarella. Bake in the oven for about 5-7 minutes or until cheese is fully melted. Remove from oven and sprinkle with more parmesan cheese if desired. Slice into vertical strips and dig in!

Calories (Per Serving, If Four)

 200  Fat: 6.5g  Sodium: 560mg  Fiber: 2g  Protein: 4.5g

Calories (Per Serving, If Three)

270  Fat: 9g  Sodium: 465mg  Fiber: 2.5g  Protein: 6g

Options*

    • Add diced tomatoes for a more “caprese” flatbread.
    • Add chopped spinach or your favorite veggie!
    • Play around with spices and cheese to make your own flatbread!