Blueberry Sauce

Pancakes…..who doesn’t love pancakes??? Well, although I don’t have them often and when I do I make this recipe. But then I think, now what do I top it with if I just made a healthier version of the dish and don’t want to ruin it by pouring syrup?! Well, that’s how I came up with my blueberry sauce idea.

It’s as simple as placing a handful of blueberries in a microwaveable dish and heat for 20-30 seconds. I take them out and mixed them up and mush them with a spoon and repeat. Until I get the desired consistency.

Step 1

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Step 2

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Step 3

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Banana Protein Muffins

After playing around in the kitchen for a clean banana muffin recipe, I finally did it! Thanks to friends that came to my rescue. 😉

Ingredients

3/4 cup Ripe banana (about 1 large banana)
3/4 cup Egg whites
1/2 cup Plain low fat greek yogurt
2 1/2 cups Almond Meal
2 scoops Vanilla protein powder
1/4 cup Baking stevia OR I used 1/4 tsp of stevia extract
1 tsp Baking powder
1 tsp Baking soda
1/2 tsp Cinnamon

Method

-Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using).

-Place all of the ingredients in a bowl and mix.

-Divide mixture evenly between muffin tins.

-Bake for 15-18 minutes, or until toothpick comes out clean.

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Green Smoothie Challenge coming up on April 1st.

For those that haven’t yet joined, there is still time. Just go here to get started. This is a great way to increase fruit and veggie intake without feeling intimidated by the fancy juicing process.

I’m so excited I started playing around already… Here’s a picture of the smoothie I made yesterday and boy was it tasty!

Ingredients:
1 Hass avocado
1 small mango
2 handfuls of blueberries
1 handful strawberries
2 cups of spinach
splash of pineapple juice
1 cup almond milk
1 scoop vanilla whey protein

Method:
Add ice and blend. 🙂

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Oatmeal in a Jar!

I discovered this brilliant breakfast idea online but can’t remember the website. 😦
The best part is that you can make this ahead of time and in the morning just grab and go! I have been having this breakfast after my weekday 2 hour rides. Give it a try and dare to make substitutions with your favorite fruits.

I didn’t measure precisely but I believe I used the following:
1/4 cup old fashioned oats (not instant)
2 tsp of Hemp seeds
2 tsp of Chia seeds
Almond milk
2 tbp of Almond butter
1 very ripe banana
*optiona: add honey to taste

Mix dry ingredients first and then add wet ingredients. Mix well and add in the banana. Refrigerate over night. Next morning, grab and eat!

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Baked Oatmeal

A few months ago my Paleo eating lifestyle changed a bit due to a change in training. Food is our fuel and should always be tweaked to help you perform your best. As I increase endurance training for my upcoming triathlon races, I’ve had to make a few adjustments to my eating. One major change is including simple carbs into my diet. That doesn’t mean I’m now eating a bowl of pasta daily. It just means that I include small portions a few times a week according to training. In my quest to do that and still keep it healthy I found this recipe online and with a few changes I made it just to my liking…

Ingredients

2 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
1 1/2 cup raspberries (use any other fruit you wish)
1/4 cup honey (or agave)
1 cup uncooked quick oats
1/2 tsp baking powder
3/4 tsp cinnamon
pinch of salt
1 cup almond milk
1 egg
1 tsp vanilla extract
2 tbsp chia seeds
1 scoop of protein (optional)

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Method

Preheat the oven to 375° F. Lightly oil baking dish. I used coconut oil; set aside.

Arrange the banana slices in a single layer on the bottom of the dish. Sprinkle half of the raspberries over the bananas, 1/4 tsp of the cinnamon, 1 tbsp of the honey and cover with foil. Bake 15 minutes, until the bananas get soft.

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Meanwhile, in a medium bowl, combine the oats, chia seeds, baking powder, remaining cinnamon, and salt; stir together.
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In a separate bowl, whisk together the remaining honey, milk, egg, and vanilla extract.
Remove the bananas from the oven, then pour the oat mixture over the bananas and raspberries.

Pour the milk mixture over the oats, making sure to distribute the mixture as evenly as possible over the oats. Sprinkle the remaining raspberries on top.

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Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set.

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The best part is that you can make this and save it for the next couple of days and have breakfast ready to go!

Bacon Wrapped Dates- Ohh so Paleo!

I’m not a fan of bacon, I’ve never really have been… I never order it when going out for breakfast and certainly don’t cook it at home. Well that all changed until I tried this, bacon wrapped dates!

By now you probably know what happens when I try new food. I just have to make it myself and see how it comes out. That’s exactly what I did and boy was it good. It was so good I won’t be making these for a while. Paleo people swear by bacon, I however, I’m a bit conservative eating saturated fat. These do make great and easy to make appetizers or snacks.

Here are my ingredients. You can also substitute the bacon for turkey bacon if you like.

Just wrap each date with a bacon strip and place on baking sheet. I used half a strip for each date. Make sure to press it down on baking sheet so it does not fall apart.

Bake at 300 for 20-25 minutes.

Done! Enjoy but not too often 😉

Paleo Banana Bread

Found this yummy recipe online and I just could not resist. The good news: it’s made with almond meal so there are no processed carbs! Give it a try, it was very easy to follow.

Ingredients

2 cups almond flour
1/4 cup flax-seed meal
2 tsp cinnamon
1 tsp baking soda
1 tsp baking powder
2/3 cup chopped nuts (I left this out)
4 really ripe bananas (mashed well)
2 tbsp raw honey
4 eggs
1 tsp vanilla extract

Directions

1. Preheat oven to 375 degrees F.
2. Sift the dry ingredients together in a large bowl.
3. In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.

4. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined.
5. Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.

I enjoy a piece every morning with a cup of green tea! YUM!

Update!!!

I have made this recipe a little cleaner by replacing honey for 1/4 tsp of stevia extract and adding 2 scoops of whey protein. I also used 3 bananas instead of 4. Same great taste!!! 😊

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Tea Time!

Maybe about six months ago or so I started drinking tea in replacement for coffee. At first I was not a big fan but by trying out different brands and flavors it quickly became part of my daily routine. Green tea being my favorite, I would buy flavored (blueberry, mango or orange) tea and sweetened it with a bit of honey. Little by little I realized the honey was not needed and now I have my tea without adding anything else.

A few months ago my cousin recommended me Adagio Teas. It took me a while to get around to it but just last week I ordered my first batch.

I bought a few sampler boxes of green and black teas to start and try different flavors. Ohhhh myyyy! These teas are so delicious. You can really taste the difference in quality vs. the store-bought tea bags.
So far, I’ve tried the Citron, Apricot, and Raspberry green tea flavors.

Check it out and give them a try! I’m enjoying mine as I type! 😉

Goodbye Mayo!

Recently as I walked the isles of the groceries store I came accross this product. I read the labels and it wasn’t bad at all. This is a low carb substitute for Mayonnaise. I don’t use it too often but it is great for tuna, chicken or turkey salads. It has come in handy for an emergency meal or snack. When making these salads mix together the protein with hard boiled eggs and some green onions.

Today for post-gym breakfast I had one teaspoon of it with some tuna and tomatoes. Along with one chicken and apple sausage.

Enjoy your weekend and stay active!