Tag: <span>healthy</span>

Mini Blueberry Cashew Cheesecakes

Mini Blueberry Cashew Cheesecakes

After reading the title, I know that some of you are probably thinking, “Uhhh. I don’t know about these. I don’t know how much cashews can really taste like cheesecake…” You’d be surprised. I’ve made these bad boys for about a dozen people now, asking […]

Super Simple Stuffed Peppers

When I first started talking about this website, Ashton insisted that I have a section called “Bro Meals” with super simple, quick recipes that any guy could make. He even enthusiastically said, “If you post recipes like that, even I could cook them!!” Not sure […]

Whole Wheat Lemon Blueberry Pancakes

Whole Wheat Lemon Blueberry Pancakes

Going out for brunch is the best. Breakfast restaurants always have fresh coffee brewing, delicious mimosas and everything from savory eggs benedict to sweet treats like waffles and pancakes.

While I’m always tempted to get the banana bread french toast with a mound of whipped cream or the chocolate chip buttermilk pancakes drenched in syrup, I typically never do because I always leave feeling like I have a nasty hangover: bloated and sluggish!

Restaurant foods have so much sugar in them, especially the sweet ones like waffles, french toast and pancakes. So whenever I’m craving that sort of thing, I always make it at home because I can control how much and what kind of sugar I’m putting in.

Anyone who knows me well knows that lemon is my favorite dessert flavor ever! Lemon cake, lemon cookies, lemon squares, lemon cheesecake… and now lemon PANCAKES!!!

These little suckers are fricken’ awesome! Not only are they refined sugar-free, they’re also 100% whole wheat and contain as much protein per serving as 2 eggs. Not to mention their extreme fluffiness and moistness, the tang from the lemons and added sweetness from the blueberries… Just go make them!

Perfect topped with maple syrup, blueberry jam (or any kind of jam), fresh fruit, lemon yogurt (yes, more lemon) or just totally plain.

Let me know how you like them by leaving a comment and rating below!

Enjoy, friends!

Whole Wheat Lemon Blueberry Pancakes

: 12 small pancakes
: 10 min
: 20 min
: 30 min
: easy

NUTRITION FACTS: (per 3 mini pancakes) Calories: 230 Total Fat: 3.8g Saturated Fat: 1.5g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 0.7g Cholesterol: 55mg Sodium: 240mg Potassium: 146mg Total Carbohydrates: 37.5g Dietary Fiber: 4g Sugars: 17g Protein: 10g

  • 1 cup white whole wheat flour
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • Pinch sea salt
  • 3/4 cup plain, full fat Greek yogurt
  • 2 tbsp fresh squeezed lemon juice
  • Zest from half a large lemon
  • ¼ cup maple syrup
  • 1 tsp vanilla extract
  • ⅔ cup almond milk
  • 1 large egg, lightly beaten
  • 3/4 cup fresh, or slightly thawed frozen blueberries, coated with flour (so they don't sink to the bottom of the batter)
  • Step 1 Heat a large skillet over medium heat and grease with extra-virgin olive oil or coconut oil.
  • Step 2 In a medium bowl, whisk together flour, baking powder, baking soda and salt.
  • Step 3 In another bowl, combine the Greek yogurt, lemon juice, lemon zest, maple syrup, vanilla extract and almond milk together. Beat in an egg until well incorporated.
  • Step 4 Stir wet ingredients into dry ingredients and mix until just combined. Overmixing will result in less fluffy pancakes. Carefully fold in blueberries.
  • Step 5 Scoop a bit of the batter onto the preheated skillet to form mini pancakes, about 6 inches in diameter. If batter is too thick, spread the batter a bit to flatten the pancakes and help them cook more thoroughly. When bubbles begin to appear on the surface, flip carefully and cook for another 1 to 2 minutes on the underside.
  • Step 6 Transfer to a baking sheet or platter and keep in a warm oven until ready to serve.
  • Step 7 Serve with maple syrup and extra blueberries, if desired.

Recipe adapted from: Life Made Sweeter’s Fluffy Blueberry Lemon Pancakes.


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Date Sweetened Ketchup

Date Sweetened Ketchup

I’m Canadian, so it’s pretty much a given in that I LOVE ketchup. When I moved down to Oregon from Saskatchewan, I had so many people say to me, “Wow! You put ketchup on everything!” While that’s a slight exaggeration, it is by far my […]

Avocado Potato Salad

Avocado Potato Salad

“Mayo-less” potato salad. I did this for a few reasons: Ashton HATES mayonnaise. He’ll eat the hard stems of broccoli, dry salad without dressing, even the cakes I’m recipe-testing, which come out of the oven dense and unrisen. But he won’t eat mayo. To add […]

Vanilla Coconut Cashew Ice Cream

Vanilla Coconut Cashew Ice Cream

So I’m just going to be totally honest here, this doesn’t taste exactly the same as real ice cream, but it’s definitely really good. It settles that intense, ice cream-craving demon inside you and goes nicely on warm pies, brownies, even cookies.

Plus, it’s a lot healthier for you than real ice cream for a few reasons:

  1. There’s no refined sugar. It uses maple syrup rather than processed white sugar or corn syrup like most store-bought brands use.
  2. Less sugar overall. Milk and cream also contain their own natural form of sugar known as lactose. Since it doesn’t contain either of these, it decreases the sugar intake.
  3. Contains more healthy fats. Coconut and cashews both contain a lot of healthy monounsaturated fats and medium-chain fatty acids.

Throw these 6 ingredients together in a blender and blend until smooth. I chose to use cashews in the recipe to more closely resemble real ice cream. The cashews add creaminess and take away some of the coconut-y taste.

Please don’t forget to scroll down, rate this recipe and leave a comment!

Enjoy, friends!

Vanilla Coconut Cashew Ice Cream

: 8 - 1/2 cup servings
: 10 min
: 1 hr
: 1 hr 10 min
: easy

NUTRITION FACTS: (per 1/2 cup serving) Calories: 348 Total Fat: 26.3g Saturated Fat: 10.5g Polyunsaturated Fat: 0.0g Monounsaturated Fat: 0.0g Cholesterol: 0.0g Sodium: 74mg Potassium: 1.5mg Total Carbohydrate: 21.9g Dietary Fiber: 3g Sugars: 16.6g Protein: 5.5g

  • 2 cups raw cashews, soaked*
  • 1 (15 oz) can full fat coconut milk
  • 1/4 cup coconut oil, melted
  • 1/2 cup maple syrup
  • 1/4 tsp sea salt
  • 2 tsp vanilla extract
  • * to soak cashews, add water to a bowl and allow to sit for 4-6 hours or overnight.
  • Step 1 Drain water from cashews and add to a high-powered blender with remainder of ingredients.
  • Step 2 Blend until really smooth and creamy. There shouldn’t be any chunks.
  • Step 3 Optional: Let cool in the refrigerator for 30 minutes before transferring to the ice cream maker. I find this step makes it a bit creamier and it doesn’t get so hard in the freezer.
  • Step 4 Put in an ice cream maker. Allow to churn for about 20 minutes or until thickened.
  • Step 5 Store in the freezer in an airtight container.
  • Step 6 When ready to eat, allow to sit on the counter for 5-10 minutes to thaw a bit before serving.

My ice cream maker is the KitchenAid KICA0WH Ice Cream Maker Attachment – Excludes 7, 8, and most 6 Quart Models



Strawberry Rhubarb Pie

Strawberry Rhubarb Pie

The whole reason I started this website in the first place is because I LOVE desserts and other comfort foods and refuse to believe that I should have to give them up completely to live a healthy lifestyle. That’s why I started coming up with […]

Blueberry Chia Smoothie

Blueberry Chia Smoothie

When I was a professional athlete, smoothies were a lifesaver! Since I was in an event that required mostly speed and power, I was constantly working and tearing up my muscles. Therefore, I required a lot of protein to help repair and build them back […]

Fueling For Your Metabolism

Fueling For Your Metabolism

Your metabolism is super freakin’ awesome, it provides you with the energy you need to function. You wouldn’t be able to get out of bed in the morning, go for your afternoon run, or sit and watch TV without it. Basically, when you eat food, your body converts the calories in that food into energy. Some people are more concerned about their metabolism than others are, especially if you are someone who has been recommended to lose weight to improve your health. If this is the case, before going ahead with anything more advanced than these tips I will provide you, a website like Riverfront MD will allow you to get in touch with specialists who know exactly what they are talking about and can point you in the right direction when it comes to managing your weight. It is better to be safe than sorry when it comes to your health. This should be your number one priority.

But sometimes, it might seem like your metabolism isn’t working in your favor. Whether you’re gaining weight, losing weight, or have a lack of energy while working out, you may not be fueling your body correctly. This could mean you’re eating too much, too little, or not the right kinds of foods. Your metabolism can also be helped by using supplements like B complex that provide the metabolically active forms to help ensure you always have a steady supply.

As a professional athlete, understanding the root of problems was always the priority for me so that I could treat the cause, not the symptom. Understanding how your metabolism works may help you better understand if you can improve your eating habits.

Your Metabolism is a Balancing Act

As you can see from the infographic above, your metabolism is constantly doing a balancing act between:

  1. Breaking compounds down – to supply energy so you can breathe, your heart can beat, you can walk and run, and so your body can build compounds back up
  2. Building compounds back up – this means building and repairing cells, building up and storing energy in tissues: muscle, fat, etc. so that you would have energy to use for vital functionality if you were ever unable to eat

The Two Parts of Metabolism

  1. Basal Metabolic Rate (BMR) – aka: the energy for the vital life functions. It’s the number of calories you’d burn if you just sat on your ass all day long (from things like breathing, circulating blood, adjusting hormone levels, etc.)
  2. Active Metabolic Rate (AMR) – aka: the daily energy output. It’s the number of calories you burn from things like walking, running, standing, cooking dinner, etc.

So basically:

BMR + AMR = Calories Required to Replenish Your Energy Output

So How Much Food Should I Eat?

Let’s take me for example. If my goal was to stay at the same weight I’m at now, but make sure I’m fueling myself correctly (meaning not over eating, but not under eating either), this is how much food I’d have to eat in a day based on my age (28), height (5’9″), weight (139lbs) and gender.

  • My BMR = 1,445 calories/day
  • My AMR = 639 calories/day (based on medium activity level)
  • BMR + AMR = 2,084 calories/day*

*I did a rough estimate of BMR & AMR so it’s not 100% accurate. But for the sake of the example, just humor me.

So basically, if I ate more than this I would have “excess energy” that my body would then use to repair my cells, build up muscle and other tissue, or store for later use. If I ate less than this, it would start burning stored energy (fat, muscle tissue) so that I could function.

If my goal is to sustain myself to be able to get through my daily workouts and life without the mid-afternoon crash, I would probably want to look at getting in an extra snack.

4 Things that Affect your Metabolism

These are some things that can contribute to a faster metabolism and may therefore factor into lifestyle decisions:

  1. Muscle Mass – Muscle tissue breaks down old protein and constructs new protein in your muscles. This takes energy to do, therefore it increases your metabolism. Speaking of increasing metabolism, some people may decide to check out this official website, for example, in the hope of finding supplements that can help boost metabolism and even build muscle.

    Typically the leaner you are, the faster your metabolism. If you are looking to build your muscle mass faster than you would be going to the gym, it may be worth checking out something like this Trenorol Review, in the hopes of finding a solution to fuel your metabolism.

  2. Protein Intake – it takes more energy to digest than carbohydrates or fats and therefore, can increase your metabolism. Plus, it helps build muscle!
  3. Fiber Intake – like protein, fibrous foods take longer to break down and therefore, cause your body to work harder. Things like whole grain oats, bran cereals, beans, fruits and vegetables are all great sources of fiber.
  4. Exercise – obviously the more you move, the more calories you’re going to burn.

Your Current Lifestyle

So if you’re unhappy with your current weight, don’t have enough energy to get through your workouts, or always get an afternoon crash, take a look at your current diet and daily lifestyle. Are you eating too little or too much food? What is your activity level? Are you providing yourself with the right kind of fuel?

And if this is all just way over your head and you need something simple, I typically follow this rule: Eat when you’re really, truly hungry, and stop when you’re full.


  • http://kidshealth.org/en/parents/metabolism.html
  • https://www.khanacademy.org/test-prep/mcat/biomolecules/hormonal-regulation/v/overview-of-metabolism-anabolism-and-catabolism
  • http://kidshealth.org/en/teens/metabolism.html
  • http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
  • http://www.news-medical.net/life-sciences/What-is-Metabolism.aspx
  • http://www.livestrong.com/article/258368-how-to-raise-your-thermogenic-basal-metabolic-rate/