Buttermilk Pumpkin Pancakes

I love all the new baking mixes that are coming on the scene! It’s so easy to make a protein packed baked product these days. Krusteaz came out with this awesome Protein Buttermilk Pancake Mix and they are just so fluffy! I added Vital Proteins Collagen Peptides for another little boost and pumpkin because it’s September and the weather has been perfect this week.

Look out for a Krusteaz giveaway on my Instagram next week! Follow me here.


Buttermilk Pumpkin Pancakes

Ingredients

Directions

Heat a pancake griddle or medium pan over medium heat. Spray with coconut oil. In a large bowl whisk together pancake mix, pumpkin puree, collagen peptides and water until smooth, but do not over mix. Pour about 1/4 cup of batter per pancake. Cook about 2 minutes per side. Serve warm. Top with chopped pecans and pure maple syrup.

Number of servings: 2 | Serving size: 3 4-inch pancakes
Calories: 384, total fat: 11 g, total carbohydrates: 60 g, dietary fiber: 3 g, sugars: 30 g, protein: 22 g

What is your favorite pancake topping? Tell me below!

Raquel

Savory Greek Breakfast Toast

Breakfast is my favorite meal of the day. I’m not one of those people who can eat the same thing for breakfast every single day. I love to change it up. I usually pick two or three breakfast dishes per week and make it a little different each day. One of my breakfasts is almost always a savory egg dish which is a great way to eat some vegetables in the morning. This month for the Recipe Redux we’re making a delicious savory breakfast dish.

Tzatziki is one of the best items to have on hand. You can add it to so many different dishes! I’m bringing back my homemade tzatziki for this breakfast. Enjoy!


Savory Greek Breakfast Toast

Ingredients

  • 4 slices sourdough bread
  • 4 eggs
  • 1/2 cup homemade tzatziki
  • 1/4 cup red onion, diced
  • 1 tomato, diced
  • 1 tsp fresh parsley
  • 1/2 cucumber, sliced
  • Salt and pepper
  • 2 tbsp olive oil

Directions

In a small pan saute diced red onion and tomato until liquid has evaporated.  Stir in fresh parsley. Toast sourdough slices in the toaster oven. While bread is toasting cook the eggs in olive oil to your liking. Top each slice of toast with fresh cucumber slices, 2 tbsp tzatziki, one egg, 2 tbsp tomato relish and a pinch of salt and pepper.

Number of servings: 4 | Serving size: One slice of toast
Calories: 305, total fat: 18 g, total carbohydrates: 25 g, dietary fiber: 1 g, sugars: 4 g, protein: 11 g

What is your favorite savory breakfast? Tell me below!

Raquel

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Sweet Potato Breakfast Bars

Did ya miss me?! Sorry for the extended break. I’ve had lots of fun things going on the past couple months and many fun things coming to the blog soon!

I posted this recipe way back on Instagram and I have been promising to share it! Here it is and you should totally make it this Sunday to have a delicious breakfast all week.


Sweet Potato Breakfast Bars

Ingredients

  • 1 medium sweet potato, baked
  • 1/2 cup almond butter
  • 1/4 cup agave
  • 1 egg
  • 2 tbsp oat flour
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1/2 cup chopped pecans
  • 2 tbsp unsweetened shredded coconut

Directions

Preheat oven to 350 degrees F. Poke holes in a sweet potato with a fork. Line a baking sheet with foil and bake for about 40 minutes until tender. Let cool and remove skin from sweet potato. Add sweet potato puree to a large bowl. Add almond butter, agave and egg. Stir to combine. Add the oat flour, vanilla extract, baking soda, cinnamon and salt. Stir to combine. Fold in cranberries, pecans and coconut. Spray a square baking dish with nonstick cooking spray and add batter. Bake for 25-30 minutes until a toothpick comes out clean. Let cool and cut into squares. Store in the fridge.

Number of servings: 9 | Serving size: 1 bar
Calories: 208, total fat: 13 g, total carbohydrates: 38 g, dietary fiber: 4 g, sugars: 7 g, protein: 5 g

What have you been up to lately?! Tell me below.

Raquel

Chocolate Peanut Butter Protein Waffles

Breakfast is my favorite meal of the day. I love breakfast food and I love waking up and getting to eat! I know I’m not the only one. I look forward to breakfast as I go to bed and these pancakes are one of my favorite recipes right now. I used my go to Perfect Fit protein powder for these (shout out to my TIU girls). Plus I used peanut flour which I haven’t used in a while. Peanut flour is basically ground peanuts with the fat removed! Which is why I had to add a little peanut butter on top. Natural peanut butter has healthy fats and of course I use it as much as possible because nut butter is everything.


Chocolate Peanut Butter Protein Waffles

Ingredients

  • 1 ripe banana, mashed
  • 2 scoops chocolate protein powder
  • 1 tbsp peanut powder
  • 1 tbsp almond milk
  • 1/2 cup egg whites
  • 1/2 tsp baking powder
  • 1 tbsp mini chocolate chips
  • Toppings: banana slices, peanut butter, more chocolate chips!

Directions

Combine all ingredients except the chocolate chips in a large bowl. Heat waffle maker on medium heat or a pan if you want to make pancakes! Sprinkle chocolate chips into the batter. Pour half the batter into the waffle maker and cook through ~8-10 minutes. Remove from waffle maker and cool on a wire rack while you make the other waffle. Top with all the goodies!

Number of servings: 2 | Serving size: 1 waffle
Calories: 220, total fat: 4 g, total carbohydrates: 26 g, dietary fiber: 8 g, sugars: 13 g, protein: 20 g

What is your favorite breakfast? Tell me below!

Raquel

Southwest Breakfast Potato Hash

Potatoes are a great source of carbohydrates and potassium. Our bodies use carbohydrates as energy. This breakfast hash is a great pre-workout meal before your mid-morning workout if you top it with an egg! All varieties of potatoes are much higher in energy and carbohydrates than other vegetables. I was inspired to make this when I spotted a potato medley at Trader Joe’s. Plus I had some left over Black Bean & Corn Salsa from the Superbowl so this turned out to be a win! Potato haters beware – all foods fit.

*Sponsored post


Southwest Breakfast Potato Hash

Ingredients

  • 1 lb potatoes, cubed
  • 2 tbsp coconut oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp cumin
  • 1 cup Black Bean & Corn Salsa
  • 1 tbsp cilantro

Directions

Heat coconut oil over medium heat. Add cubed potatoes to oil then add garlic powder, onion powder and cumin. Toss to coat potatoes in oil and cook until crispy about 15 minutes. Preheat oven to 425 degrees F. Combine crispy potatoes and salsa in a baking dish. Place in oven for 15 minutes. Top with fresh cilantro and serve.

Number of servings: 4 | Servings size: 1 cup
Calories: 208, total fat: 9 g, total carbohydrates: 34 g, dietary fiber: 6 g, sugars: 2 g, protein: 6 g

What is your favorite variety of potato? Tell me below! I’m into purple potatoes these days!

Raquel

By posting this recipe I a entering a recipe context sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.

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Three Things

1. Hey look, it’s me on 6ABC on Philadelphia! I’m talking healthy breakfast for kids, but all my recipes are something that everyone can enjoy. It’s so important to meal prep so you have healthy breakfast choices all week. I always try to stay away from sugary breakfast options and it’s especially important for kids to stay away from them too! Check out my Breakfast page for more ideas.

2. New food trends are here. Low FODMAP foods are great for those struggling with gastrointestinal issues and it may also help decrease your uncomfortable symptoms. Fermented foods (like my favorite kombucha) are also great for gut health and pack on the probiotics. Various plant based food trends also make the list. What’s your favorite new trend? Mine is definitely fermented foods.

3. Help stop food waste by choosing the “ugly” produce at the grocery store. Good produce is often thrown out or rejected just because it doesn’t appear to be perfect. The “ugly” produce is no less nutritious than it’s beautiful counterparts. Choose the produce that won’t be picked up by others to help reduce food waste.

Raquel

P.S. Special Offer! $60 Discount on your First two Boxes! Code HELLO60FRESH Valid for new customers only. Pronto or Family Box. Ends 12/31/2016. Eat fresh & healthy – Shop Now

Breakfast Habits to Keep

Breakfast should start your day off on the right foot. Making good choices at breakfast can help sustain your healthy lifestyle and keep you on the right track. Plus, don’t forget about your daily coffee. You breakfast and totally make or break your day! My breakfast habits are hard to break and I hope you can make these your habits too. Try my Quinoa Breakfast Oats, Easy Egg Bake or check out my other breakfast recips for new breakfast ideas!

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5 Breakfast Habits to Keep

  1. Actually eat breakfast. Don’t skip the opportunity to kickstart your metabolism and add all sorts of nutrients to your day! Set some time aside to make a quick breakfast or have some options ready to go.
  2. Make breakfast at home. Props to your for eating breakfast. Now the challenge is making sure to make it yourself! Grabbing breakfast out on the go can pack in extra sugar, too much fat and not enough nutrients.
  3. Add extra protein. Don’t settle for boring cereal or a granola bar. Add some eggs, milk, breakfast meat or protein packed grains to keep you feeling full until lunch. Even protein powder or yogurt in a smoothie will give you an extra boost.
  4. Incorporate fruits and veggies. A side of fruit or veggies can sometimes be hard to add at breakfast, but get creative! You want all the extra fiber they provide. Berries, bananas, citrus fruit and tropical fruit are good with waffles, pancakes and yogurt. Fresh tomatoes, mushrooms, broccoli, etc. are great with eggs. Plus avocado on the side adds healthy fats.
  5. Make your coffee smart. Don’t overload your coffee with sugar and fat. Lattes, flavored coffees and mixed coffee drinks will pack on the calories. Aim for low fat milk or milk alternative and a sugar substitute or limited sugar for a healthier option.

Raquel

Pumpkin Pie Smoothie {Low FODMAP}

Okay guys, it’s pumpkin season! I haven’t indulged in a Pumpkin Spice Latte yet… however as soon as it hits 70 degrees it’s happening. So in the meantime I’ll settle for this delicious low FODMAP smoothie with REAL pumpkin and my favorite pumpkin pie spice. Pumpkin is actually a great source of fiber, potassium, vitamin C and antioxidants. It is packed with carotenoids that give pumpkin its bright orange color. One cup of pumpkin contains 7 grams of fiber, 505 milligrams of potassium and 10 milligrams of vitamin C. Plus there’s a bit of protein in there – about 3 grams per one cup. Enjoy everything pumpkin because fall will be here and gone before you know it!


Pumpkin Pie Smoothie

Ingredientspumpkin-smoothie-2

  • 8 oz French Vanilla ProNourish
  • 1/2 cup pumpkin puree
  • 1/2 tsp pumpkin pie spice
  • 1 tbsp maple syrup
  • 1/2 frozen banana
  • Ice cubes

Directions

Add all ingredients to a blender. Blend until smooth. Sprinkle with extra pumpkin pie spice and enjoy!

Number of servings: 2 | Servings size: 1 cup
Calories: 166, total fat: 2 g, total carbohydrates: 28 g, dietary fiber: 3 g, sugars: 15 g, protein: 8 g

This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.

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Who’s ready for fall flavors? Tell me below!

Raquel

“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”

Veggie Frittata Muffins

Zucchini or summer squash is one of my favorite summer veggies. I love picking up a couple from the farmers market and using them for side dishes all week. Currently, I’ve been getting the mini zucchini from Trader Joe’s and loving them! They’re just so cute. One large zucchini is only about 55 calories, 4 grams of protein, and 3 grams of fiber. It also contained 58 mg of vitamin C, 58 mg of magnesium, 123 mg of phosphorous, and 843 mg of potassium. A whole zucchini is pretty easy to eat at once so just think of all those nutrients you’re getting! Other summer squash varieties that have similar nutrient profiles include pattypan squash, crookneck squash, and round zucchini.


Veggie Frittata Muffins

IngredientsDSC_0975

  • 1 tablespoon olive oil
  • 3/4 cup mini zucchini, sliced
  • 1/2 cup baby portobello mushrooms, chopped
  • 4 whole eggs
  • 4 egg whites
  • 1/2 cup plain Greek yogurt
  • 2 tbsp crumbled feta cheese
  • Pinch salt and pepper

Directions

Preheat the oven to 350 degrees F. Meanwhile, heat olive oil in a saute pan over medium heat. Add the zucchini and mushrooms. Cook for about five minutes until soft. Set sauteed veggies aside while you make the egg mixture. In a large bowl whisk together the eggs, egg whites, and Greek yogurt and add a pinch of salt and pepper. Once veggies are cool add them to the egg mixture. Spray a muffin tin with nonstick spray. Pour egg and veggie mixture into muffin tin (should make about 8 muffins) and sprinkle with feta cheese. Bake for 15-20 minutes or until a toothpick comes out clean. Let cool. These can stored in the fridge for up to five days or in the freezer for one month.

Number of servings: 8 | Serving size: 1 muffin
Calories: 88, total fat: 5 g, total carbohydrates: 1 g, dietary fiber: 0 g, sugars: 1 g, protein: 10 g

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What’s your favorite on-the-go breakfast? Tell me below!

Raquel

Breakfast Banana Bread

Making banana bread is one of my favorite ways to use ripe bananas. Bananas are a good source of fiber, potassium, vitamin C, and vitamin B6. One medium sized banana is about 110 calories and contains 450 mg of potassium, 9 mg of vitamin C (15% of the daily value), and 0.5 mg of vitamin B6. Vitamin B6 or pyridoxine is involved in several steps of carbohydrate metabolism. Basically it helps convert carbohydrates into glucose which helps maintain normal blood sugar levels. Also, the more green your bananas are the higher they are in inulin or resistant starch. This means green bananas are lower in sugar and they help feed healthy gut bacteria. Green bananas are great in smoothies!

Back to ripe bananas and banana bread now. I called this “Breakfast Banana Bread” because I added some protein powder and I like eating dessert for breakfast, duh. This is a great recipe for meal prepping and storing in the freezer for quick ready-to-eat breakfasts!


Breakfast Banana Bread

Ingredients

  • 3 ripe banana, mashed (about 1 1/2 cups)Banana Bread 2
  • 1 1/4 cup oat flour
  • 1/2 cup vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/2 cup packed light brown sugar
  • 4 egg whites
  • 1/2 cup unsweetened applesauce
  • 1/4 cup mini semisweet chocolate chips

Directions

Preheat oven to 350 degrees F. Spray a loaf pan with nonstick cooking spray. In a large bowl, mash the bananas with a fork. Add all of the ingredients except the mini chocolate chips and stir to combine until there are no dry ingredients left. Lightly coat the mini chocolate chips with oat flour and stir into the batter. (This keeps them from sinking to the bottom of the batter.) Pour batter into loaf pan. Bake for 45 minutes or until a toothpick comes out clean. Let cool and cut into eight slices. Store in the refrigerator.

Number of servings: 8 | Servings size: 1/2 inch slice
Calories: 274, total fat: 5 g, total carbohydrates: 45 g, dietary fiber: 5 g, sugars: 16 g, protein: 15 g

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What’s your favorite mix in (chocolate chips, walnuts, etc.) for banana bread? Tell me below!

Raquel