RECIPE: Jamie Eason Middleton’s Pumped Up Pancakes:)

I LOVE a healthy recipe makeover!

Furthermore, I love a healthy recipe makeover that tastes GREAT!

These Pumped Up Pancakes from Jamie Eason Middleton provide needed protein without tasting like protein pancakes (you know what I’m talking about!). These can sub for the real deal and make a TON to last through the week. My kids have been noshing on these this week, which makes my mornings much smoother. FIRST, you need to grab some Lean Body for Her Whey, which you can get HERE or at

JE pancakes Image from



4 tablespoons no calorie sweetener (I used Truvia)

3 cups oat flour (just grind up your oats in a coffee grinder)

3 scoops Jamie’s Lean Body for her natural vanilla protein

2 teaspoons baking powder

3/4 teaspoon baking soda

1/2 teaspoon salt

2 and 1/2 cups unsweetened almond milk

1—-6 oz Greek yogurt

1/2 teaspoon vanilla extract

3 egg whites (or 9 tablespoons liquid egg whites for most)

1/4 cup un sweetened apple sauce.


You know the drill here right?

In a large bowl , combine all the dry ingredients. Do the same to the wet ingredients in a slightly smaller bowl……then mix them together just until blended. There is no need to whip your pancake batter to no end and that is often what makes it so gummy.

Preheat griddle to 350 degrees and either use non-stick spray OR butter if you’re throwing caution to the wind ;)

Use a 1/4 cup measuring cup to measure the perfect pancake serving. Wait until tiny bubbles form, then flip with all the grace of a samurai warrior! Wha-cha!

Serving: 3 pancakes

Calories: 198

Fat: 3.9g

Carbs: 22.2g

Protein: 17g

I am LOVING this protein powder and has a ton of recipes for it to help calm even the crankiest of sweet tooth(s).

So check it out, add it to your macros, and get ready for results!

Eat, drink and keep moving!




Tasty Tuesday Recipe: Quest Bars :)

I love to eat! How about you? I mean, what’s the point of having food if you can’t enjoy it?

Welcome to QUEST Nutrition! Quest bars (and now pastas!) came on the scene a few years ago and dramatically changed everything. You can now #cheatclean and stay lean thanks to whole foods ingredients and bio-available protein in every bite. That means more bang for your buck. Follow Quest Nutrition on Twitter and Instagram for delicious recipes and posts on health, wellness and keeping your body its fittest year round. Flexible dieters unite! Quest Bars are totally acceptable in your “meal plan” :)

Need to stock up?

Check them out at below!


Quest Bars By Quest Nutrition

Mini Carrot Cakes

I know it is past Easter BUT…you can enjoy these sweet treats anytime :)


1 cup ground oatmeal

1/2 cup unbleached, all-purpose, gluten-free flower (you can find this in the health food section of your store)

1 TBSP baking powder

1/2 salt

1 TBSP ground cinnamon

1/2 tsp ground nutmeg

1/2 tsp ground ginger

1/2 cup succunat or coconut sugar (natural sweetener will do)

1 full cup egg white only ( I use egg beaters whites) beaten until frothy

4 grated carrots

1 TBSP melted coconut oil (unprocessed)

1/2 cup unsweetened apple sauce


Preheat oven to 350 degrees.

Mix dry ingredients (sans sugar) in a large bowl and wet ingredients (+sugar) in smaller bowl.

Gently mix wet into dry ingredients just until moist.

I use an ice cream scoop to dish mixture evenly into lined (or oiled/sprayed) muffin tins.

Bake for 20-22 minutes or until center is done.

These are around 70 calories a piece and actually low in carbs and fats with the ratios being about 60/30/10 (in percentage from carbs, proteins, fats)

Eat them warm with a hot cup of cinnamon tea and enjoy!






Stuffed Chicken Breasts

OK, so I made these yesterday as part of my food prep day (we’ll get to that in a later post) and they are delish! My kids loved them and they make for a great meal, paired with brown rice and some steamed veg. Plus, it’s one of those things that looks like you slaved over it, when you really didn’t :)


6 boneless, skinless chicken breasts

1/4 onion

1-2 cups spinach

1/2 cup fresh parsley

1 tablespoon EVOO

1/4 cup feta cheese crumbles (I used the tomato/basil flavor, YUM!)

Tenderizing mallet

Plastic wrap

Food processor (if you do not own one, you can chop it all, but it takes forever! The processor makes it super quick)


Preheat oven to 350 degrees F

Place chicken breasts between plastic wrap and get some anger out by pounding them with a mallet until they are even all around. Don’t go too thin.

Throw spinach, parsley, feta, EVOO, and onion and the food processor and zap it until it looks like a paste. This is where you can add a little salt/pepper if desired.

Place about 1 and 1/2 spoon fulls of mixture into chicken breasts and roll (you shouldn’t need anything to hold it).

Place in baking pan sprayed lightly with cooking spray.

Bake in oven for about 20-22 minutes or until chicken springs back when you touch it (totally how you can tell if it’s done).

Let sit for a couple of minutes, then slice and serve warm with brown rice and your choice of veggies or salad.

These are also great to pack in your lunch kit for on the go eating.

1 serving is less than 150 cals and only about 2 grams of fat, PLUS you get loads of nutrients from the spinach, liver cleansing from the parsley, and lean, muscle-building protein from the chicken. It’s a knockout!

From my table to yours, ENJOY!