Pumpkin Pie Protein Pancakes

Today was great for 3 reasons:

1. It was an absolutely gorgeous autumn day!! I spent 23 miles biking the fall country side. Ahhh…. sigh.

2. It is the start of my birthday week. I do love birthdays… and not just mine.

3. After sleeping in, I made pumpkin pie protein pancakes.


The perfect pre-bike ride breakfast on a perfect fall day.

I used the same mix that I used to make the Almond Meal Pancakes.  This time I only used the mix and didn’t add any other flour. Add in a little pumpkin to the mixture, pumpkin pie spice,  and a scoop of vanilla protein powder… voila!!!!


All mixed up!!

All mixed up!!

And sometimes I am still half asleep- almost forgot the protein!

And sometimes I am still half asleep- almost forgot the protein!

Easy, quick, fall, pumpkin goodness on my plate.

I am finally mastering the cast iron griddle too- far less burning and much more golden brown awesome-ness!


golden goodness!!!!

golden goodness!!!!

I even added some chocolate to my last one- also tasty, but there is only so much sweet I can handle at a time.


I topped these pumpkin bites with real maple syrup and a mix of jumbo raisins.  Raisins are an excellent pre-workout food and since I knew I had a medium sized bike ride in my future, I added those into the mix.


I really wish I had a picture of my bike today, but I left my phone in the car and just rode. Sometimes silence away from technology is golden.



Almond Meal Pancakes with Goat Cheese and Raspberry Wine Sauce

Hello September! Bring on the breakfast posts in honor of National Breakfast Month!!!!


Lately it seems that all things fall have been popping up everywhere! Pumpkin Spice Lattes, plaid, apple cider, hay bales, pumpkins…. I AM SO READY!!!! I love fall weather. Its the perfect workout weather. Its sweater weather. And its beautiful! All those leaves changing colors paint such a magnificent canvas. AHHH….*SIGH*.

But alas, the weather decided it was NOT time for fall yet. 90’s and humidity you could cut a knife with….

And so the humidity dulled my excitement for fall. How can I eat pumpkin pancakes when I start sweating just walking to my car from the grocery store??? I can’t. And especially not when I bought fresh raspberries!!! (There was a sale. A GREAT sale).

With a little help from my favorite kitchen companion, The Flavor Bible, I came up with Almond Meal Pancakes with Goat Cheese and Raspberry Wine Sauce.

These sound pretty fancy. They really aren’t. In fact, they are pretty easy. I used half of a gluten free pancake mix by Hodgson Mill and half almond meal for my “flour” base.  I added a teaspoon of baking powder and two tablespoons of chia seeds. Side note: I LOVE chia seeds. Obsessed.


I added an egg and coconut oil to the dry mixture.


The final ingredient was almond coconut milk. I used the same blend that I used to make the Cherry Mango Fro-tein Shake. (Note that after I let the mixture sit for a few minutes, I had to add a bit of water to thin the mixture).


After mixed all together, I poured small amounts of the batter on a hot, coconut oil greased cast iron griddle.  I added a few sprinkles of goat cheese to the top of the pancakes. image

After the bubbles appeared, I flipped the pancakes over until they finished cooking for about 3-4 minutes.


While I was waiting for the pancakes to cook, I added about 1/3 cup red wine to a sauce pan with about a cup of fresh raspberries. I boiled the mixture for about 5 minutes. After turning off the stove, I added 2 T of chia seeds to thicken the sauce.


I served the pancakes with some maple syrup drizzled on top and the raspberry wine sauce.  It was the perfect sweetness for me. However, if you prefer more sweetness, I would add a tablespoon of sugar or honey to the actual pancakes.


Breakfast for dinner




Happy Breakfasting!!!!! :-)


My Top 10 Snack List

I decided to make a list of my top snack foods. Due to the nature of my job and lifestyle, I tend to be a snacker. A BIG snacker. In fact I tend to prefer meals made up of snack-type foods. But so many “snack” foods are unhealthy or loaded with sugar.  And so, here are my top 10 go to healthy snacks. Remember, I’m not a nutritionist and I am not saying these are right for everyone. And as with everything, just make sure you watch your portions!

#10 Plain, air popped popcorn – It’s got fiber. Low Calorie. Great filling snack. I also love to mix it with my #1 favorite snack!!!

#9 Tuna mixed with hummus with organic blue corn chips or chips from Food Should Taste Good Tortilla Chips, Multigrain – So chips might not be the most healthy, but sometimes I just need a crunch. And these aren’t the worst! Everything in moderation!!!

#8 A Square of Dark Chocolate – because sometimes you just want chocolate. RIGHT??!! But I try to limit it to organic and fair trade and dark chocolate. WHY? Because its more expensive and so I feel bad about eating the whole bar, it is made with better ingredients, and dark chocolate has antioxidants!

#7 Plain Greek Yogurt with fresh fruit or homemade granola. YUM YUM.

#6 Banana Almond Protein Muffins (recipe coming soon!!!)

#5 KIND Bar /Luna Bars– For when I need something pre-packaged to bring with me somewhere or I am stuck. Though some can have a good amount of sugar, the refined sugar in these is low or null. And they are tasty!!!!

#4 PB NRG Bites

#3 Hummus and fresh veggies (carrots, cauliflower, broccoli, snow peas, celery…)

#2 Apples, Peanut Butter, and Raisins

#1 Trail Mix– I LOVE trail mix. It’s quick and easy to pack and eat. Nutrient dense (a great pre-workout snack!), it is high in calories and fat, but as long as you watch what type you consume (or better yet, make your own), the nuts provide healthy fats and berries provide much needed energy! My two favorites brands are Trader Joe’s Trader Joe’s Simply the Best Trek Mix with Cashews, Almonds, Pineapple, Cranberries, and Tart Cherries, 1 lb oz

and Back to Nature 100% Natural Nantucket Blend 22oz

Happy Snacking!!!! :-)

What are your favorite snacks?????

PB NRG Bites

People are always asking me what I eat. Or what I don’t eat. :-)

Or what to eat before they workout. Cue PB energy bites. I love these things. I eat them before and during most of my workouts. And occasionally just because I can. I got the idea from Gimme Some Oven and then changed them to provide a healthy, energy-charged pre-workout snack.


The peanut butter-honey-raisin combo happens to be my staple. But there are about 100 different combinations that would work. I’m sure some will show up later. But nothing is more inspiring that peanut butter. I love it. I eat it all the time. And it provides great fuel for my workouts and active lifestyle.  Chia Seeds are also another staple in my diet. You will see those little guys pop up in many of my recipes. Loaded with Omega-3s, fiber, and great for aiding in hydration in athletes, I try to sneak these into my diet as often as possible.

And so…



1 cup Old-fashioned Oats

1/2- 2/3 cup unsweetened coconut flakes (shredded)

1/2 cup Natural Peanut Butter (I prefer chunky varieties)

1/3 cup(or less) of Honey

1 HEAPING Tbs. Chia Seeds

1/2 cup Raisins

1 tsp. Vanilla Extract

Combine all the ingredients in a medium sized mixing bowl. Place bowl in the refrigerator until chilled.


Remove and roll mixture into about 20-25 balls. I really like to use a cookie scoop for this.  Keep in a covered container in the fridge. ENJOY!


**Note: These aren’t low calorie, but they are a nutritious option for a pre-workout snack or quick on-the go burst of energy. Just don’t eat all 20 in one sitting 😉 **