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!




Thirsty Thursday: Pumpkin Soup and Turkey Scramble

Fall is in the air! Are you lounging in sweats yet, or is that just me?

Regardless of your outerwear choices, Fall calls upon us to nourish our bodies with warm comfort foods. Most of the times, these foods are laden with fat and salt and sugar…hence the sweats ;)

You can avoid the holiday weight gain pitfall with some planning, prep and a few good recipes. Here are two comforting foods to get you started.

Pumpkin Soup

Unlike traditional pumpkin soup, this soup is dairy free and very low in fat and calories, however it packs a punch for nutrients to keep your skin glowing throughout the colder season. Bonus: it’s a cinch to make.


4-5 large carrots, washed and chopped

1 onion, chopped

2 sweet potatoes, skinned and chopped

2 cups low-sodium chicken stock

1 large can pumpkin puree (NOT pumpkin pie)

1-2 tablespoons coconut oil (EVOO can sub)

Spices of choice


Place large soup pot on low heat and add oil.

Add in onion and a pinch of salt, allow onion to turn translucent

Add in carrots and potatoes, cooking over medium-high heat until slightly done

Add chicken stock and bring to a boil

Boil for about 5-7 minutes, then add pumpkin, stir and add spices of choice: for sweeter soup, add nutmeg, ginger and a sprinkle of cinnamon. For more savory soup add garlic powder, pepper, chili powder and paprika.

Stir together well and cook another 5 minutes or until carrots are cooked through.

Dish the soup into a high-powered blender (I favor the Vitamix) and run on speed 3 for a minute or 2. This recipe makes about 16 servings (NO LIE!) so can it up and give it away or freeze it. Always serve warm.

Turkey Scramble

This recipe can be enjoyed in the soup above for extra protein OR even as a breakfast dish. Play around with your vegetables and seasonings to make it unique each time.


1 pound ground turkey breast meat

1 onion, chopped

3 garlic cloves, chopped

3 celery stalks, chopped

1 bell pepper, seeded and chopped

1 can chickpeas, rinsed and drained

1 tablespoon EVOO

Seasonings of choice


Place EVOO in large pan on medium heat and add onion, garlic, celery, pepper and a pinch of salt. Cook until the onions become translucent.

Add the chickpeas and cook until brown, then remove onion, garlic and chickpeas and ADD turkey. Play with your tastes here, but I love Ms. Dash for the sheer easiness of it. You can also add chili powder, red pepper flakes, black pepper and garlic powder for a chili-like taste with your soup.

Rule #1: PLAY WITH YOUR FOOD! Get to know what works best in your mouth and your kitchen. Take over your kitchen and don’t be afraid to make a mistake or 2. You’ll bounce back in no time.

Until next time….

Peace, love and lunges,


Cook turkey until no pink shows, then drain and rinse any remaining fat and oil. Return all to the pan and add seasonings.

Thirsty Thursday! Lean Diet, Light Body Book and more!

Happy Thursday everybody!

I hope that this week has been fabulous :)

I have a couple of pretty cool anouncements on happenings in this part of the world.

I am working on a book titled Lean Diet, Light Body which will include tons of recipes on eating lean and lightening up in all ways. In preparation for this undertaking I’ll also be posting a lot more videos from my kitchen, so I’m pretty excited about that. The kitchen is the heart of the home you :) My kitchen is where most of our best ideas and strongest bonds are formed. There will be a Kreative Kitchen section that will discuss bringing children into the kitchen with you and how to most effectively spark their imaginations and boost their cooking confidence. I am also planning a Mindful Meals section right here on the site, which will be full of delicious family recipes for all occasions. Whoo, tired already :)

Today I have a new recipe for frozen yogurt. My daughter recently got braces and the fro-yo and ice cream help ease a little of the pain, however the added sugars just cause grief. So, last night we headed into the kitchen to test our intuitive cooking skills and came up with a simple, delicious, no added sugar delight. I use a frozen yogurt maker, but if you don’t have it you can simply blend and put into a container in the freezer for about 3 hours.

Debbie’s Special Berry Fro-YO


1 cup organic no sugar added vanilla yogurt

1 cup low fat milk

1 cup frozen strawberries

1 hand full frozen blueberries

1/2 frozen banana

2 pitted and chopped nectarines

Puree in blender until smooth, pour into machine and let spin into a luscious treat for about 20 minutes. Feel free to serve with a drizzle of chocolate syrup if wanted :)

Any leftovers can be frozen in a container OR spooned into popsicle molds for a grab and go treat.