Super Green Pancakes

Green pancakes have become baby girl’s favorite breakfast. I was looking for a way to get more veggies into our diet on the mornings when we weren’t in the mood for a smoothie. These hit the spot, so we share a stack of pancakes almost every morning. Greencakes are so simple to whip up, packed with super clean ingredients, and full of healthy nutrients you can feel GREAT about serving every single day! Wonder how long until my babe figures out that not all pancakes are green….shhhhh, don’t let the secret out!

Ingredients: (makes 1 batch – about 6 small pancakes)

  • 1 banana
  • 2 eggs
  • 1 handful of fresh spinach leaves
  • 1/4 cup almond flour (or flour of choice – I’ve also made with oat, coconut, and quinoa flour)
  • 2 tablespoons flaxseed
  • 1/2 teaspoon cinnamon
  • optional: 1-2 scoops collagen peptides, fresh or frozen berries, or even chocolate chips

Blend all ingredients and heat up your large pan. I use my Vitamix to blend, Greenpan’s non-stick pan (the best pans!) and Chosen Food’s coconut or avocado oil spray to ensure there’s no sticking – they come out perfectly that way. Just flip, cook, and top with your favorites – we like grass-fed butter or coconut butter, and sometimes, organic maple syrup for a treat.

One Healthy Breakdown: Hope you and your family enjoys greencakes as much as we do!

Five Healthy Flour Alternatives

Most recipes we come across call for good old white flour, also known as all-purpose flour.  What’s so wrong with that? A lot. All-purpose white flour is basically just empty calories – short-term energy that makes our blood sugar spike without any nutritional value. Did you know that white flour is actually wheat stripped of the whole-grain elements, the bran and the germ, meaning that it lacks the fiber and nutrients. It is also commonly bleached white with chemicals.

breads

Whether you’re making cookies, muffins, pancakes, scones, or dessert, substituting white flour for one of the following healthier options will upgrade your recipe into a lighter, more nutritious, easier to digest option simply with this one easy switch.

  • Coconut flour is made of the superfood coconut, making it gluten-free, paleo, high in fiber, protein, energy, and low in carbohydrates. It’s dense and yields great pancakes (like these Delightful Banana Pancakes) and baked goods.
  • Almond flour/almond meal is made of almonds, also gluten-free, paleo, high in protein, and healthy fats. The difference between the two is simply that almond meal includes the whole nut while almond flour is made from blanched (skinless) almonds, both packed in vitamins and minerals. Try these Banana Chocolate Chip Muffins made with almond flour.
  • Quinoa flour is made of grinding the seed we all know and love, quinoa! You can buy quinoa flour or you can grind your own uncooked seeds. High in fiber and nutrients, this gluten-free flour is light, a bit nutty, and a complete protein, making the perfect post-workout treats.
  • Spelt flour is a species of wheat that is light, nutty, and high in protein, carbohydrates, and fiber. It is one of the oldest crops in history and very versatile. Although spelt does contain gluten, it is known to have many health benefits, including numerous minerals necessary for bone health. You can read more about spelt flour here.
  • Oat flour is simply ground oats. You can purchase it at a health food store or just grind up your own raw oats in a blender or coffee grinder. Oats are super high in fiber and other vitamins and minerals, so you can’t go wrong with this healthy option. Just be sure to search for “gluten free” if you’re sensitive to gluten. (Oats don’t actually contain gluten; however, they can be processed in a plant with gluten.)

One Healthy Breakdown: get empowered with healthy flours!

Delightful Banana Pancakes

As far as pancakes go, these puppies are game changers, proving that healthy pancakes can be yummy pancakes. Delightfully full of protein, fiber, and only a few simple ingredients, they’re the perfect weekend pick-me-up and were a huge hit during our Antigua Adventure!IMG_0247

Ingredients: (makes 1 large/2 small pancakes, simple double/triple recipe for larger batch)

  • 1 banana
  • 1/3 cup coconut flour
  • 2 eggs
  • 1/2 teaspoon cinnamon

Blend or whip all ingredients until consistent – add water or almond milk if needed for consistency. Blending the batter as opposed to stirring it will make the pancakes light and fluffy. Pour batter into pan and top with a few slices of banana (optional.) Flip and serve with maple syrup, butter, or nut butter and/or berries of choice. Enjoy!

One Healthy Breakdown: simplicity is delightful…and delicious!

 

October’s Tiny Change: Eat Breakfast

OHH Intro: Breakfast is something OHH REALLY stands behind! No, not only on Sundays, but Every. Single. Day. It’s HUGE…and delicious! So, if you’re not a breakfast eater, take the next few weeks to become one (and, no, a cup of coffee does NOT count as breakfast, sorry people!) It may be easier (and yummier!) than you think after scrolling through Kale and Chocolate’s deliciousness below!)

If you’re just joining us, this post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one super small, super doable change-over a year it really adds up! You can read about all the changes here and share your progress on Instagram with the hashtag #12tinychanges, and don’t forget, there will be giveaways!

kale-and-chocolate-pb-j-oats-1Since October is my favorite month of the year and breakfast is my favorite (and most important!) meal of the day, I decided to turn our attention to how we take care of ourselves first thing in the morning. After all, it’s hard to feel amazing throughout the rest of your day if you’re getting up when it’s still dark and heading out the door on a cup of coffee and an empty stomach!

When we make the time to eat something nourishing and healthy first thing in the morning, we’re setting the tone for the rest of the day! We’re making ourselves the priority, not our schedules or our to do lists. We’re also balancing our blood sugar and metabolism, giving ourselves an energy source to draw on, and taking a few moments to center ourselves before we venture into the fray.

So with that in mind, here are a few tips that will help you navigate this month’s 12 Tiny Changes Challenge. Let’s do this! If you’re not eating breakfast:

1. Figure out why it’s not happening.
Do you dislike traditional breakfast food? Do you feel like you don’t have enough time? (Number one excuse!) Does eating early in the morning turn your stomach? Once you know your “why”, you’ll be able to make changes accordingly!

2. Try different dishes if you don’t like breakfast food.
You’re not actually required to eat pancakes for breakfast – or eggs or smoothies. Make your own rules! Or just move your breakfast from the sweet to the savory end of the spectrum. (It may also help reduce sugar cravings later in the day!)

sweet-savory-breakfasts-lg3. Prep your breakfasts ahead of time.
In September, our theme for the #12tinychanges was to devote a few hours to meal prep each week. When we think of meal prep, we’re usually focused on getting dinner on the table, but guess what? You can prep for breakfast, too! Make yourself one huge batch of overnight oats, pumpkin pancakes, breakfast quinoa, or berry good oat bars and eat them every morning. Chop and peel all your fruits and veggies so they’re ready for smoothies or whip up a big batch of chia seed pudding. You get the idea, it’s about setting yourself up for breakfast success!

4. If you truly can’t eat breakfast, then have a mid-morning snack ready.
There are a few people out there who really feel sick if they eat first thing in the morning. Try starting with a really mild, simple breakfast (like sprouted toast). If that doesn’t work, make sure you have snacks ready to go for when you do get hungry so that you’ll have energy to get through the day.

If you’re already eating breakfast every day, up your game! Breakfast Criminals has been a major influence and has inspired me to take my breakfast to the next level. If you, too, are already nourishing yourself in the morning, but you want to do even better, give these a try:

1. Double-check that your go-to breakfast is serving you.
Many of us (myself included) are creatures of habit. If you’ve been eating the same breakfast for years, why not make sure that it’s right for you? Who knows – maybe you’d have more energy and focus if you started your day with a protein-rich vegetable frittata, baked avocado with eggs, or seeded almond flour bread. Experiment with different types of breakfasts and take note of how you feel for the rest of the morning. Changing your breakfast can change your day, plain & simple!

2. Make your breakfast more interesting (and nutritious!)
If you’ve found a few breakfasts that are easy to make—and help you feel great—experiment with your faves. There are so many delicious, healthy ingredients that you can sprinkle over and stir into your oatmeal, smoothies, parfaits and more! You can see my long list of favorite nutritional boosts here. Have I convinced you? Breakfast can (and should!) be easy, energy-giving, and delicious. Happy breakfast-ing!

One Healthy Breakdown: let’s make this year amazing, starting with our morning meal!

Carrot Cake Recipe Roundup

MP900049619Mmmmmmmmm, is there anything tastier than a big bite of carrot cake? That sweet and sour combination that basically melts in your mouth? Carrot cake isn’t something we see often, but it’s definitely something to be savored. (pause – if you haven’t yet tried it, drop everything, go directly to The Palm and order the carrot cake and nothing but the carrot cake. You can workout double tomorrow, it’s worth it. Trust me.) Alright, now that we got that out of the way, let’s talk healthy carrot cake that doesn’t mandate a double workout. So, here I bring you the carrot cake recipe roundup. Get your shredder ready, folks, it’s going to be a good Easter.

1. Carrot Cake Muffin Cupcakes: they’re healthy enough for breakfast!

Bran Muffin

Preheat oven to 350. Lightly coat 12 muffin tray with coconut oil.

Mix the following dry ingredients:

  • 2 cups shredded carrots
  • 3/4 cup coconut flour (or flour of choice, can also sub for vanilla protein powder)
  • 1/4 cup shredded (unsweetened) coconut and/or raisins
  • 1 tablespoon coconut oil
  • 1 tablespoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1 tablespoon stevia/sugar/sweetener
  • 1/2 teaspoon baking soda
  • 3 tablespoons chopped toasted walnuts

In separate bowl, combine:

  • 3 eggs (or vegan substitute)
  • 1/4 cup almond milk
  • 1/3 cup Greek yogurt, coconut (non-dairy) yogurt, or applesauce
  • 1/4 cup pure maple syrup
  • 1 tablespoon vanilla extract

Blend all ingredients, combining slowly, until mixture is consistent. Pour into cupcake/muffin holders until about 2/3 full. Bake for 15-20 minutes until solid, but moist. Let cool. Delicious and nutritious enough to be eaten plain, but of course what’s carrot cake without that deliciously rich, tangy frosting?! For the frosting, combine 1 cup plain Greek (coconut, or yogurt of choice) with 1-2 teaspoons maple syrup and a few drops of vanilla extract. Top “muffins” with oats or “cupcakes” with frosting and more nuts or shredded coconut for an extra treat. Devour accordingly!

2. Carrot Cake Pancake for One: The perfect spring breakfast!

photo(167)In a bowl, mix:

  • 1 tablespoon toasted pecans or walnuts
  • 1 large carrot (grated/shredded)
  • 1 teaspoon cinnamon
  • sprinkle of pumpkin pie spice
  • dash of nutmeg
  • 1 tablespoon unsweetened shredded coconut.
  • 1 egg
  • 1 teaspoon vanilla extract
  • Splash of almond milk
  • 1 teaspoon ground flaxseed
  • 1 teaspoon plain Greek or coconut yogurt (or sub with 1/2 mashed banana or 1/3 cup applesauce)
  • 1 teaspoon maple syrup (or sweetener of choice)

Mix well. Grease pan with coconut oil. Pour whole or half of mixture into pan. While waiting to flip, in separate bowl, combine 2 tablespoons plain yogurt of choice with 1 teaspoon maple syrup and dash of cinnamon. Make two smaller pancakes and spread frosting between pancakes as shown or dallop on top of one larger cake. Whatever your heart desires. Pancake should be crispy on the outside, moist on the inside, just the way we like it.

3. Delicously Orange Spring Smoothie:

In blender, combine:

  • 1 large handful romaine lettuce
  • 2 large carrots or 8 baby carrots
  • 1 small piece tumeric (superfood!)
  • 1  frozen banana
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 2 teaspoons honey, maple syrup, or 1 teaspoon stevia
  • 1 cup almond milk

One Healthy Breakdown: Tis the season! The carrot season. Live it up.

Blueberry Honey Quinoa Pancakes

I was going to title this recipe “Honey Blueberry Quinoa Pancakes,” but that immediately made me think of Honey Boo Boo…which is why I did not. Anyway, that’s my story. Now on to the yumminess. I often make quinoa in large batches and keep it in the fridge to throw into recipes. When it came time for a hearty post-workout breakfast this morning, I was in the mood for pancakes. So, I decided to experiment with the quinoa. Then I wanted blueberry pancakes. And so the Blueberry Honey Quinoa Pancakes were born. And thank goodness they were because they will now be a breakfast staple in the OHH kitchen. I think you’re going to like them too.

photo 3

Ingredients: (makes one large pancake)

  • 1/2 cup plain cooked quinoa
  • 1 egg (sub 1/2 mashed banana or more applesauce for vegan)
  • 3 tablespoons almond milk
  • 2 tablespoons applesauce
  • 1/4 cup blueberries
  • 1 teaspoon raw honey
  • dash of cinnamon
  • 1 teaspoon vanilla extract

Mix all ingredients in a bowl. Heat up your pan and coat with a thin layer of coconut oil or non-stick spray. Pour mixture and flip when ready. Voilà! Top pancake with your favorites. I used almond butter, more blueberries, and maple syrup. YUM.

One Healthy Breakdown: Who knew pancakes could have so many superfoods?! Certainly not Honey Boo Boo…

Sweet Apple Pancakes

This deliciously warm and comforting breakfast is light enough to eat year round, enjoy!

picstitch(17)

Mix the following ingredients in a bowl for batter: (single serving, multiply for more.)

  • 3 tablespoons flour of choice (I used buckwheat because that’s what’s in my cabinet.)
  • ¼ cup organic, unsweetened applesauce
  • 1 tablespoon raw oats
  • 1 teaspoon cinnamon
  • 1 tsp stevia
  • splash of almond milk
  • 1 egg or 2 egg whites (substitute with water and flaxseed)

Serve with maple syrup or garnish with sliced apples and chopped nuts. Enjoy every last bite.

One Healthy Hamptons: You can never have too many pancake recipes up your sleeve!

Perfect Pumpkin Pancakes

pumpkins

Makes one batch (4) of pumpkin pancakes, for one serving, simply cut recipe in half.

Ingredients:

  • 2/3 cup canned pumpkin
  • 3 eggs
  • 1/3 cup flour of choice (I used almond flour)
  • 1 teaspoon ground flaxseed
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 2 tablespoons almond milk (if needed for consistency)
  • 2 dates (optional for sweetness)

pancakes

Mix all ingredients and use your best pancake pan to make, flipping half way through. Once done, add your favorite topper (butter, coconut butter, maple syrup, or nut butter.)

One Healthy Breakdown: pumpkin pancakes are the best things about fall mornings!

Pancake Party!

Who doesn’t love pancakes? Flapjacks. Hotcakes. Griddlecakes. Whatever you call ’em, you know you love ’em.  What’s not to love?  Pancakes are one of my favorites for breakfast, brunch, and even breakfast for dinner!  I’m talking about healthy pancakes, the kind you can enjoy any day without feeling like you just devoured a big stack of butter, flower, and sugar…covered in butter and sugar.  These pancakes are full of protein, flavor, and healthy carbs and they still feel like a treat!

Ingredients (mix or blend the following – makes one personal pancake, double for a short stack, triple for a tall stack!)

  • 1/2 banana, mashed
  • 2 eggs
  • 1/4 cup almond milk
  • 2 tablespoons whole-grain flour (oat, almond, quinoa, buckwheat, whole wheat, etc.)
  • 1 tablespoon ground flaxseed
  • dash of cinnamon
  • Optional: 1/4 blueberries and/or 1 tablespoon cacao or dark chocolate chips

Mix or blend all ingredients and pour batter onto non-stick pan, flip when ready, let pancake cook through to a golden brown color.  Serve with whatever you like on your ‘cakes!

One Healthy Breakdown: Don’t avoid unhealthy foods you love, make them healthy and enjoy!