Peanut Butter Banana Multigrain Pancakes

pbcakes1.0Peanut Butter Banana Multigrain Pancakes

Makes 9 Pancakes

1/2 c. Oat Flour
1/2 c whole wheat flour
1/2 c. Whole oats
2 tsp baking powder
1/2 tsp salt
2 T chia seeds (optional)
1 banana, brown if available
1/3 c. Natural Peanut butter
2 T honey
3/4 c. Milk
Butter

Optional:
1/3 c. Semi sweet Chocolate chips or chopped nuts

mix combine

 

 

 

 

Mix dry ingredients together in a small bowl and set aside.  In a large bowl, mash the banana with a fork.  Add the peanut butter and honey and combine.   Add half the dry mixture, stir.  Pour in half the milk and stir.  Add the remaining dry ingredients, stir, followed by the remaining milk and mix thoroughly.  Add chocolate chips or chopped nuts if desired.            

heatflip

Heat a large skillet or griddle to low heat.  Coat the skillet with a sliver of butter. Use an ice cream scooper to scoop batter into skillet.  Gently press each scoop down to equal thickness all around.  Cook for 4-5 minutes on the first side until small bubbles form on the top, then flip carefully, cooking 2-3minutes on the second side.

Between batches, wipe the skillet with a paper towel and recoat with butter.  Tip: To make pancake prep even quicker, mix a couple batches of the dry ingredients and store individually in ziplock bags until ready to indulge.

store

                                                                   

Cake Batter Dip

cakebatter1Cake Batter Dip

1 white cake mix
16 oz. vanilla Greek yogurt
4 oz. whipped cream
2 T sprinkles

Empty cake mix into large bowl or bowl of stand mixer.  Sift or use a fork to press out any lumps.  Add vanilla Greek yogurt and mix.  Fold in whipped cream til smooth.  Stir in sprinkles or sprinkle on top as garnish when serving.

Serve with strawberries, apple slices, graham crackers, pretzels, etc.

F.O.C.U.S.E.D. tips:
Choose low fat or non fat Greek yogurt and whipped cream to further lighten up this recipe.

We made our recipe with a white cake mix.  Try other flavors for some variety- devils food for the chocoholic, spice or carrot cake for fall, red velvet for the holidays, etc.

Great for serving at parties or as a light snack to quell your sweet tooth.

Stirring sprinkles into the dip will make a confetti cake effect.

Caution: Very Addictive!  You may want to portion it out into smaller serving containers!

Cinnamon Granola

granola1Once you make this ridiculously easy recipe for homemade granola, you’ll never buy the packaged stuff at the store again. Read more…

Goal Setting & Rewards

photo Goal Setting and Rewards

So many of us work towards a specific goal with our fitness training and dieting.  Goals are really important but let’s think a little about the goal setting process.  A lot of times we set a huge goal or a goal with a short timeline and become discouraged when we can’t attain it.  Or we reward ourselves with things that only set us further back. So much of our fitness comes down to a mental game.  We need to be appropriately motivated to get where we want to be.

Read more…

I Don’t Have Time!!!

Time is a created thing. To say “I don’t have time” is to say “I don’t want to.”

                                                                                 -LAO TZU

Perceived lack of time is the most common Excuse for not exercising and dropping out of an exercise program. The perception of not having enough time to exercise is likely a reflection of not being interested in or enjoying the activity, or not being committed to the activity.  The truth is, we make time for things we want to make time to do.  A common saying is, “where there is a will, there is a way.”  In order to fulfill the change that you desire in regards to not only physical fitness and well-being, but making the most out of your life in making the most of the 24hrs. we are blessed to see.  You have to make a decision within yourself to be committed to change.  The desire within must overcome the voice of procrastination that says, “I’ll do it tomorrow.”  There has to be a point in your life that you have to stop making Excuses & Make Adjustments.

Here are a few tips you can use to overcome your excuses about not having enough time to workout:

  1. Set your alarm clock an hour earlier than usual.
  2. Pack your gym bag and put it in the car prior to your workout day.
  3. Ask a friend to keep you accountable.
  4. Keep a workout journal and write down your workout before you do it.  This will keep you accountable to fulfill what you wrote down.
  5. Keep a picture of family or inspiring photo posted during your workout to give you that push when you want to quit.

Tomato Basil Mozzarella Salad

tomatosalad1

Tomato Basil Mozzarella Salad
Cherry tomatoes, halved
Mozzarella pearls (found in the deli section)
Chopped basil
Chopped garlic
Olive oil
Balsamic vinegar
Salt
PepperMix all ingredients in a large bowl.  Drizzle with olive oil, balsamic vinegar and sprinkle with salt and pepper.  Stir and refrigerate until served.Great as a side dish or on top of a romaine lettuce salad.

To bulk it up as a main dish, add some shredded rotisserie chicken and garlic roasted broccoli.

 

 

Orzo Salad

orzo1

Orzo Salad
Orzo
Cucumbers, sliced and halved
Cherry tomatoes, halved
Feta cheese crumbles
Red onion, chopped
Lemon juice
Olive oil
Garlic, chopped
Salt pepperCook orzo according to package directions but add a tablespoon of olive oil to the boiling water. This will prevent it from clumping later.  In the bottom of a large bowl, whisk lemon juice, olive oil, salt, pepper and chopped garlic.  Drain orzo and add to the lemon juice mixture.  Toss in cucumbers, tomatoes, feta cheese and red onion and mix.  Serve hot or cold.

 

Tomato Basil Mozzarella Salad

tomatosalad1

Tomato Basil Mozzarella SaladCherry tomatoes, halved
Mozzarella pearls (found in the deli section)
Chopped basil
Chopped garlic
Olive oil
Balsamic vinegar
Salt
PepperMix all ingredients in a large bowl.  Drizzle with olive oil, balsamic vinegar and sprinkle with salt and pepper.  Stir and refrigerate until served.Great as a side dish or on top of a romaine lettuce salad.

To bulk it up as a main dish, add some shredded rotisserie chicken and garlic roasted broccoli.

 

 

Chicken Quesadillas

chickenque1.1Chicken Quesadillas

Whole wheat tortillas
Crockpot salsa chicken
Mango salsa
Pepper jack cheese slices
Canned black beans, drained and rinsed
Red Bell pepper,  julienned
Butter
Olive oil spray

Prepare Crockpot Salsa Chicken & Mango Salsa.

Heat skillet on medium low. Spray with olive oil.  Sauté bell pepper and remove to a bowl.  Use a paper towel to wipe residue from skillet.  Heat rinsed black beans in microwave for 1 minute so all ingredients are warm when they go onto the quesadilla.

Reduce heat to low.  Swipe butter around pan just enough to cover.  Place tortilla down, top with pepper jack cheese slices, sautéed bell peppers, black beans, and finally mango salsa.  Cook for 3-5 minutes on low until cheese has melted and tortilla becomes golden brown.  Use a large spatula press the ingredients down then fold the quesadilla in half.  Press down using spatula to compact the fillings then carefully remove to a plate.  Use paper towel to wipe residue between batches.

MangoSalsa
1 mango
2 small or 1 large Granny Smith apples
1/2 red onion
1/2 bunch cilantro

Dice all ingredients and mix.  Can be served immediately or stored in fridge overnight.  Great as a topping on salads, grilled meats, salmon, tacos, etc. Enjoy!