Healthy Pancakes! Easy,Healthy,Gluten Free!

I’ve almost never had a pancake i didn’t like. And I guarantee you will love this recipe. What is different about this recipe vs other pancake recipes on the web is that these ones don’t use flour! Well, you see by “flour” i mean all purpose flour, honestly anything could be a flour…do you think there is such thing as flower flour!? …..Ok lets get back on track.

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The base of these pancakes are….OATMEAL  TURNED INTO A FLOUR *GASP*)!! I mean, turning your boring old porridge into something magical is great any day of the week. Why I love using oats is because oats are filled with heart healthy fibre, protein and tons of vitamins and minerals, making it a much better substitute for nutritionally-lacking all purpose flour.

I am a huge fan of extras. Extra Tickets? Count me in. Extra Food? Count me in. Extra Pancake toppings….well you had me at pancake<3. Putting a multitude of toppings on my Pancakes are just a requirement as they take my pancake game  to the next level. I topped these ones *shown above* with Peanut butter layered in between, shredded coconut, buckinis, sautéed berries and maple syrup! This recipe does include eggs making them not totally vegan, but the egg can be replaced by 2 tbsp of Chia or Flax Seeds.

 

Difficulty: Easy  Time: 5-10 Minuites Servings: 1

You will need: 

  • 1/2 cup of oat flour * use large flake oats*
  • 1 tsp baking powder
  • 1 tsp vanilla
  • 1 egg
  • 1 tbsp of coconut flour
  • Dash of cinnamon
  • 1/2 cup almond milk ( enough to make it a pancake like consistency)
  • 1 tbsp chia seeds

Directions:

Place 1/2 large flake oats into coffee grinder. Pulse until flour constancy forms. Place oat flour into bowl with coconut flour and baking powder, then add your vanilla, almond milk, cinnamon,egg, and the rest of the ingredients. Set your mix aside for 1-2 minutes to thicken as you wait for your pan to heat up. Place your pan on medium heat and use coconut oil to cook the cakes. This recipe should yield 5-6 small pancakes, perfect for stacking and attacking!

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Peace, Kale and Love, TheHealthierteen XOXO ❤

Typical What I Eat In a Day/Exercise Plan!

Next post: Detailed daily workouts!

I always get people asking me, ” like what do you actually eat, is it just lettuce!?”. Or another good one, “like you probably eat like 1 crumb a day”. WELL TODAY I WILL TELL YOU MY SECRETS THAT ARE NOT REALLY SECRETS. My diet is around 95% clean. I drink my water, I eat my breakfast, and I eat my dark chocolate. My diet consists of around 30-35% Carbs 40-45% protein and around 30-35% fat. I try to aim for 2-2.5L of water and approx. 25g of fiber to keep everything running smoothly. These are set towards my body type, and my fitness goals. I don’t advise ANYONE to try and replicate ANYONES diet because we are all different. This post is purely for inspiration. I eat  healthy not because i dont want to get fat, but because i dont like the way i feel when i eat things like oily  pizza, or donuts. I dont like feeling bloated, tired, unmotivated and just bad about myself. I eat to fuel my body so it can help me to become a better person not only physically but mentally.

*I don’t claim to be the fittest, healthiest person on this planet, but I strive for balance not perfection!*

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A typical day for my includes 3-4 meals daily, and I usually like to workout 5-6 times a week alternating between HIIT, Cardio and Strength. My workouts consist usually of 50 min HIIT sessions, 60 min cardio sessions or on strength days 15 min cardio warm-up and 45 min weights with a 5 min stretch. A week of workouts will be posted next on my blog!

7:30- Breakfast

Breakfasts are a must for me. I cannot go a morning without breakfast as it helps me eat less throughout the day, and not crave carbs or sugar  as insulin levels dont drop do to the lack of food in my stomach. *Science rulesssss*

Options #1.  Egg whites + 1 whole egg, spinach, red bell pepper with a rice cake topped w/almond butter and sugar-free jam.

Option #2. Two rice cakes topped with peanut-butter ( natural not that Kraft Crap) , a banana and topped with chia seeds, or hemp seeds and some maple syrup or honey. ( Again, dont you dare disgrace this planet and use aunt jamima or anything other than : maple syrup as the only ingredient)

Option #3. Over night oats * i have a previous blog on it so check that out*

Option #4. Smoothie bowls/Acai Bowls * Check previous blog post*

11:00- Lunch

I always make sure my lunches are packed with at least 20-25g of protein whether that’s animal or plant protein keeping me full throughout the afternoon. I like to pair it with some kind of healthy fat and a vegetable.

Option #1- Spinach w/ half 1 mashed avo and a can of tuna. The avocado acts as a great substitute for salad dressing.

Option #2.- Mixed greens with cherry tomatoes, cucumber, onion, pepper, mixed nuts and seeds, chicken breast and a dressing of olive oil + apple cider vinigar. – stay FAR AWAY from pre-made dressings as they are PACKED with sugar and chemicals.

Option#3.- Beans + Corn salad with mixed vegetables great for adding into wraps with some guac, on top of salads, or just alone. Recipe coming soon!

Option#4- Lentils, or quinoa with brown rice mixed with some type of vegetable.

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2:00-4:00-Mid-day snack or Pre-Workout 

I usually like to keep this snack pretty light, mostly consisting of fast acting carbs that I can digest quickly before I workout.

Option #1-Rice cake 1/banana

Option#2= Berry smoothie w/almond milk and flax seeds.

Option#3.-Apple with amond butter

Option#4-Toast with mashed avo, hemp seeds and olive oil.

6-8-Dinner

Usually my mom cooks all of my meals and they consist of some type of protein ( Chicken, Lentils, Quinoa, Beef,) with a salad, and a side of vegetables ( broccoli, tomato and cucumber salad, roasted sweet potatos, or a baked vegetable like quash, eggplant or zuchinni).

I usually dont snack at night as i can only sleep when i have my food digested or else it gets uncomfortable but if i do have something I love to have:

-Orange Pekoe tea w/almond milk and honey

-3-4 squares of Lindt 70% dark chocolate

-Cut up apple with almond butter

I hope you found this some-what interesting and it gave you some inspiration on how to get healthier habits or meal ideas. As you can maybe tell i haven’t included any dairy because I dont include dairy in my diet for economical and personal reasons. I make sure to eat this way EVERY DAY because going HAM on the weekends and eating salads mon-fri is not going to make real changes. REMEMBER, 70-80% DIET, 20-30% EXCERSIE! So as much as i like to workout, I do it to feel good and to manage my stress levels as well as gain lean muscle!

Please enter your email and get updates every-time I post something new! XOXO- Erica

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Easy, Sweet Potato Quinoa Salad with Spinach! – Whole Foods Inspired

Whole Foods is one of my favorite places to be, ever. Every time i walk into that store i just feel in my element surrounded by all the healthy fruits, vegetables, juices and snacks! I love to go in weekly to see what new products they have, and the sales they offer. The other day, i had an extra half hour before my shift at work started, so i stopped into whole foods to pick up a snack before work. I usually pick up a oragnic protein bar, or a juice, but not having lunch i decided to pick up something hearty-er. What I picked up was a delicious quinoa salad with shaved almonds, kale and my favorite vegetable- sweet potato!

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I knew as soon as i tried it that i had to get the recipe to post on my blog  because it was just THAT good. Such clean, simple ingredients used to make this incredibly flavorful and delicious salad, which is usually what i gravitate towards when faced with many food options. I talked to the lady in the back who made the salad and she gave me the recipe, so thank you whole foods lady! I altered the recipe slightly and switched out the kale for spinach, and i added dried cranberries for another depth of flavor, color and texture but feel free to opt-out if you’d like! This recipe is PERFECT to make in the beginning of the week and have an already made side or salad topper to use throughout the week!

You will need:

  • Salad
  • 2c. Quinoa
  • 4c. Water
  • 1 ½ lb Sweet potato (approx. 1 very large or 2 small)
  • 2 tbsp. Olive Oil Salt & Pepper to taste
  • ½ c. Slivered almonds,
  • toasted ½ bunch Spinach,
  • shredded 3 Green onions, sliced
  • 1/4-1/2 cup of dried cranberries
  • Dressing
  • 1/4 c. White wine vinegar (or less to taste)
  • 2 tbsp. Sesame Oil
  • 1/4 c. Honey
  • 1/4 c. Tamari Sauce
  • 1 tbsp. Minced Ginger
  • 1/4 can Orange juice concentrate

Directions:

Bring water to boil. Thoroughly rinse quinoa in sieve. Add to boiling water and return to boil. Cover and simmer for 15 minutes or until water has been totally absorbed. Stir. Cool. Spoon into a large bowl. Preheat oven to 325.  Peel and dice (small pieces) sweet potato and toss with salt, pepper and oil. Spread on baking sheet. Bake for approx. 10-15 minutes until potato is cooked but not mushy. Cool.  Spread almonds on baking sheet. Bake for 8-10 minutes until lightly toasted. Cool. Clean spinach, dry thoroughly, and shred (chop into very small pieces). Slice green onions on the bias.  Add sweet potato, almonds, spinach and green onions and cranberries to quinoa.  Mix up dressing.  Toss dressing with above quinoa mixture. Season. Refrigerate. Salivate. Enjoy!

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The Perfect Acai Bowl! (Smoothie Bowl)

A-cai…A-ky-i….Ac-ai…..i still don’t know the right way to pronounce it but i sure know how to make it!

What is an Acai Bowl anyways? An acai bowl is a dish eaten usually for breakfast that has the consistency of ice-cream and to be honest tastes better than ice cream, and yes, its completely healthy! Acai bowls are essentially a thick smoothie that is poured into a bowl and eaten with a spoon instead of being drank. One of the reasons im completely OBSESSED with smoothie bowls is because there are endless amounts of toppings you can put on it, and im going to show you a couple of my all-time favorites!
acai bowl Why should i be eating Acai Bowls anyways?! ( I mean, besides the ARTSY Instagram pic that is to be taken afterwards). Well, Acai berries contain antioxidants, fiber and heart-healthy fats. They may have more antioxidant content than other commonly eaten berries, such as cranberries, blueberries and strawberries. They are a great start to your day! Lets get to the recipe!

Difficulty: Easy    Time: 5 Minuites    Serves: 1

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You will need:

  • 1 Frozen Banana
  • 1 Unsweetened Acai Packet ( can be found at health food store/whole foods)
  • *IF YOU CANNOT FIND ACAI THEN USE 1 CUP FROZEN MIXED BERRIES*
  • 3/4-1 cup of non-dairy milk ( almond,coconut,soy)
  • Toppings of choice: (Coconut Shreds, Granola,Buckinis, Fresh Fruit, Nuts, Seeds,Almond Butter, Peanut Butter, Molasis, Oats, hemp seeds, chia seeds)

Directions:

Blend your frozen banana, Acai/mixed berries and milk until you get the desired consistency ( it should resemble frozen yogurt). You may need to stop the blending process and mix contents with a spoon to assist the blender. Once you have your base then transfer to a bowl and top with whatever your heart desires! But be quick as it can melt fast! * depends on how frozen your fruit is*.

My Fav Combos:

PB Acai: Base, Peanut butter drizzle * peanut butter mixed with a little water to thin it out* , Granola, Chia Seeds.

Berry Acai: Base, Fresh strawberries, blueberries and banana, chia seeds and almond butter.

Tropical Acai: Base, coconut shavings, cashews, hemp seeds, and mango/pineapple.

ENJOY! Please subscribe and enter your email to receive an email every time i post a new recipe! See you next time, and stay healthy!

Goji Berry Bars || thehealthierteen

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This recipe is actually created by mom! These bars are great warmed up as they are soft and delicious, great with greek yogurt on top and are a great go-to snack! These bars are low fat, and have 4g of protein, 3gof fibre and are around 100 calories each! The inclusion of the super-food the Goji Berry helps promote healthy skin, boost the immune system and protect the eyes. What more can you ask for?

These bars are made up of two layers; the base and top. Although these layers may seem very similar they must be stacked atop of each other for the full flavour effect.

-these are approx. measurements

You will need:

BASE
4 cups of oatmeal
1/2 crushed walnuts
1/4 hemp
1/4 chia
1 1/2 cups of Greek yogurt
1/4 honey
2 eggs
1/2 gluten free flour

TOP
5 cups frozen mixed berries
1 cup dried goji berries
1/4 cup of honey
2 eggs
1/2 cup gluten free flour
1/4 cup of oatmeal

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Mix both bases separately slowly in a mixer or by hand, and making sure that in both bases the eggs and gluten free flour are mixed together and put in the mixture as one mended ingredient. Then layer the oat base over a parchment covered baking sheet, then layer the top fruit layer over it. Put it in the oven at 350 for 20min.

Take them out and let them cool before serving them, or sorting them in the fridge in either a plastic container or wrapped in seran wrap.

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Enjoy!

Vegan Banana Bread || thehealthierteen

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The bread uses only a handful of ingredients, and you could very easily play around with that basic recipe; I’ve used a lovely organic wholemeal spelt flour in this recipe, but I’m sure you could pretty much use any flour you have on hand. Also if you don’t have coconut sugar on hand (you should buy some…) you could sub it with any other type of sugar. You could add in walnuts (which I plan to next time, yum), cacao nibs, coconut, berries, pepitas, sunflower seeds, chia seeds – the world is pretty much your oyster here.

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What you need:

1.5 cups of wholemeal spelt flour
1/2 cup of coconut sugar
4 overripe bananas (should be around 1.5 cups worth)
1/4 cup of water

1 tsp cinnamon
1 tsp vanilla extract
2 tsp baking powder
Pinch of salt

What you need to do:

Preheat your oven to 180 degrees Celsius, and grease a loaf tin.
Mash up your bananas until they’re super creamy (I use a potato masher) and add in the vanilla.
Sift your flour and baking powder into the banana mixture, add the coconut sugar, cinnamon and salt, and mix until just combined. Add the water, and again mix until just combined.
Transfer into your loaf tin, and pop into the oven for an hour.

Enjoy!

Repost @ Madeleine Prince

Chia Seed Pudding || thehealthierteen

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Not only is it a delicious breakfast, it’s also a great snack for in-between. Since the taste of the pudding is relatively mild, it tastes amazing when you add fresh fruits. The secret here is to let the seeds soak in plant milk, as they super quickly absorb fluids. Leaving it to soak over night or for a couple of hours, will do the trick!

Chia seeds are grown in South America and are packed with omega-3 fatty acids (great for your brain), proteins and calcium. A true superfood! Aside from making pudding with it, I add chia seeds to my smoothies, mix them with oats or sprinkle them over granola, even salads. (You can also use them as a plant-based egg substitute, when mixing them with water: 1tbsp chia seeds + 3 tbsp water = 1 chia egg).

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You will need:

Ingredients:
(serves 2)

4 tbsp chia seeds
200-300 ml plant milk (I often use almond milk)
1/2 tsp vanilla extract (optional)

Mix the chia seeds and plant milk in a bowl, add the vanilla extract and stir well to make sure that all seeds are soaked in the milk. Put the bowl in the fridge and leave it to soak over night or for a couple of hours. Stir before serving. Enjoy!
(The amount of milk you put in depends on the consistency you wish for. The more milk you let the seeds soak in, the more fluid the pudding will be.)