Sweet Potato Pancakes 

Fall has arrived. & there is no better way to spend a fall morning than with the sun warming your toes, hearty pancakes warming your belly, tea warming your soul, & a bee trying to fly up your nose! Welcome to my Sunday morning!!!

I decided to use the microwaveable sweet potatoes I had bought a few weeks ago. Actually, I only used one..but it’s progress. Sweet potatoes are full of wonderful vitamins & nutrients that our bodies need. Beta carotene, fiber, Vitamin A, Vitamin K, Vitamin C, Vitamins X, Y, & Z! You get the point. Sweet potatoes are cool AF. 

What better way to eat a really cool food than using them for something that’s also super cool?! PANCAKES 😀 Sweet potatoe pancakes make for a more satisfying pancake-eating experience than your typical pancake can give you. Trust me, I am a pancake expert (no I’m not at all). 

Here’s what you’ll need:

  • 1 1/4 cup milk
  • 1 cup flour (I used whole wheat)
  • 1 cup sweet potato purée 
  • 1 egg
  • dash of cinnamon
  • smaller dash of nutmeg
  • 2 teaspoons baking powder (I tend to confuse the two baking substances..)
  • 1 tablespoon vegetable oil/canola oil/olive oil – whatever oil you have
  • splash of vanilla 

I microwaved my sweet potato this morning, peeled the skin off, & mashed it with a fork. That was my ‘puree’…  
 

Mix the dry ingredients together in a bowl: flour, baking powder, cinnamon, nutmeg

  
Mix everything else together in a larger bowl. Slowly add the dry ingredients to the wet until they’re just combined. Leaving air bubbles/small clumps in the batter will make for fluffy pancakes!

  
Throw some butter in a pan & add however much batter you want to form your pancakes. I also added dark chocolate chips to one because it seemed like a great idea. It was. 

  
Mine took about 3 minutes on each side, then I gave them a few extra minutes to crisp up.

Top the magical pancakes off with maple syrup or whatever you desire. Homemade whipped cream would’ve been perfection…

  
Enjoy!!!! 🙂

  

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Detoxifyin Myself

I’ve felt a little under the weather lately. Not in an ‘I have an illness’ way…more in an ‘whoa I don’t feel my best mentally or physically’ way.. 

The beginning of this week was when I felt the worst & decided to make an effort to fix this crappy feeling. I was sitting at my desk & felt completely wired yet exhausted at the same time. My eating over the past days had been shit, I wasn’t getting any satisfaction from my workouts, I was tired as hell… Being attentive to my body helped me realise something wasn’t right. I took a break from lifting (sad face) & focused more on tending to my body’s immediate needs (happy face). 

   Taking time to put things on pause & just breathe has been much needed.. My sister says this pic looks like I’m giving my soul away LOL nah fam, I got full control of that 😉

Ive also been trying to cut out processed foods & coffee from my daily routine. (yes, ik it sounds terrible but sometimes you gotta do what you gotta do..)

Now that it’s Friday & I’m a few days into this restart, I feel really good! The things that are working well I’m going to continue (duh) & see how much more detoxed I can get. To me, making a change like this isn’t about anything complicated- it’s about paying attention, noticing…how do I feel after eating certain things? How do my days go when I do certain things?

More fruit & vegetables: pretty self explanatory.. I’m back on my salad flow. Getting creative with the foods I bring to work & planning for how hungry I’ll ACTUALLY be rather than pretending a smaller amount of food will suffice. 

  Breakfast: instant oatmeal with peanut butter & a ground cocoa/flax mix

  Lunch: greens with beans, feta cheese, & seasoning
Coffee replacement: a large glass of ice water. I’ve been drinking it before even peeing for the first time in the morning & it’s actually made me feel really awake. More importantly, I didn’t tell myself I couldn’t have coffee…I just didn’t let myself think I need it..

Tea: What more is there to say?! Tea is the bomb! The variety of types, the soothing powers it has, the wonderful ness. Yea…basically. Also- tea is a good way to help ease your minds worries about a lack of caffeine. You’re not taking it away, you’re just having it in a less intense amount.. 

Vitamins: I decided to bite the bullet (or pills..) & go for a daily, guaranteed source of vitamins my body clearly is in desperate need of. I haven’t been able to give my body everything it needs- yet I’ve been taking so much out of myself by working out/working/being alive.. I’ve always been sort of skeptical about vitamins, but this change is way overdue. I’ve been taking the Shaklee Women’s Vitalizer pack of vitamins everyday & tbh I feel great. WHICH I JUST REMEMBERED THAT I FORGOT TO TAKE TODAY ….

Not sure if it’s a combination of everything I’ve been doing to refresh myself this week, but whatever it’s from I’m feelin it. If you’re feeling ‘bleh’, try some of these changes! It seems difficult but it really hasn’t been that hard.. I didn’t think about this as staying away from bad things, I’ve been thinking about it as doing more of what’s good. Positive change rather than negative change. 

Start feelin good yall! Don’t deprive yourself of anything, just replace what you don’t need with more of what you do need 🙂 Live in abundance…maybe not in the ways you’d like (financially, materially, etc..) but in the ways you can directly control (happiness, energy, etc). 

~peace & all good~

Coffee Smoothie

How can you go wrong with a coffee smoothie? Two of the best thing mornings have to offer in one place… You’re welcome. 

So what will you need? 

  

  • coffee (shocking, I know) – about 1/2 cup brewed, or throw in 1/4 cup of grinds
  • 1/2 cup vanilla Greek yogurt
  • 1/2 banana, or the whole thing if it’s small 
  • 3-4 ice cubes

If you’re using coffee you brewed, try to let it cool before using it for your smoothie.

   I used way too much coffee…don’t follow in my footsteps. If you do, you’ll have a mixed coffee drink- not a smoothie. Still great, but not quite what I was going for..

Blend it all together in whatever you may use for smoothie-making until the  ice chunks are gone. Feel free to add anything else you want that will make a more enjoyable experience for you. 

  
Enjoy this protein, caffeine, deliciousness filled breakfast (or snack/pre-workout)!!! 

Have a wonderful day 🙂

Quinoa: n. (keen-wah)

Let’s talk about quinoa, shall we?

This delicious, nutrient-packed super grain has been around since before any of the people/places/things we know even existed. It has a mind-blowing 24 g of protein, 12 g of fiber, & only 10 g of fat in a single cup!! ….I repeat, 24 g of protein!!!!!!!!!!!!!

With all of the hype around this foodie gem, there have been some new ~remixes~ to the typical bag of quinoa. Here’s a look into how I used a multi-grain mix to make a quick dinner for empty stomachs everywhere. (I didn’t take pics of the entire process for this one, I was hungry. Sorry…)

1) Fake Fries

  • Pre-heat your oven to 350 F (or use your grill)
  • Slice 2-3 zucchinis into slivers that resemble fries
  • Place the sliced zucchini on a sufficient amount of tinfoil
  • Lightly drizzle the zucchini with olive oil, pepper, salt, other seasonings of your choice
  • Bake/grill until golden brown on the non-skin parts
  • Sprinkle with parmesan cheese before you eat them

2) Quinoa Remix

I used a “multi-grain medley” by Minute Brand, with quinoa, long grain rice, & brown rice. This remix is pre-rinsed, so if you go for this blend you won’t have the pain in the ass job of rinsing your quinoa 🙂

  • Fill a small pot with 2 cups of water for every 1 cup of mix you use
  • Bring the water to a boil
  • Pour the desired amount of mix into the water, turn the heat to low
  • Let the grains cook with the heat on until the water has been absorbed & the quinoa has opened:

THK-Quinoa-1-2

  • Season the blend however you like!

3) Plating

It’s really that easy to make an almost clean meal! Nothing processed except maybe the cheese….but that’s a small enough detail that it can be ignored, right??

 

I put my mix + zucchini ‘fries’ on a plate with some avocado sliced up on the side. I’m a lover of all things hot, so I also added a healthy amount of red pepper flakes. No one else really cares for the heat….the flakes came as a final touch.

This would also be a great dish to put in a bowl & top with sauteed black beans (personal fav), grilled chicken, any vegetables you really like, some cheese, or just avocado again…because avocado just compliments everything so well ❤


Whatever, you decide to do with your keen-wah/grain remix, enjoy what you’re putting on your plate! Just the simple addition of a few spices can change how your food makes you feel. Make sure you’re getting a warm, fuzzy feeling from your food!

Peace & all good- Leda

Banana & Egg Pancakes

I don’t know about anyone else, but every time I eat regular pancakes I feel like I’m full. Then, 20-30 minutes later I’m like “wait…I just ate, why am I so hungry again…?”

These banana & egg pancakes are much nicer, they don’t trick you or make you eat empty carbs with nothing in return. It doesn’t take long to make them in the morning when you need a quick, filling breakfast. They’re also a superb post-workout meal.

Plus, they are loaded with PROTEIN!! Foods that are high in protein digest slower than most other foods, so you feel full longer. They supply you muscles with the fuel they need to get through whatever the day ahead may bring. Yayy!

Here is what you’ll need*:

  • 1 egg (this may be difficult with all this ~bird flu~ goin around)
  • 1 banana
  • 1/4 cup greek yogurt
  • 1/4 cup raw oatmeal (if you so choose. I put them in mine because it makes them a little heartier)
  • dash of vanilla extract, cinnamon, any other seasonings you desire

To make life easy for yourself, mash up the banana before adding anything else to whatever bowl you use. A fork works best..


Then, add the egg & introduce it to your mashed banana. The greek yogurt, vanilla, & seasonings can join next. If you decide you want oats you can go ahead & throw them in last.

Pour the batter into a buttered/non-stick pan- make them however large or small you want.

Here you can add some dark chocolate chips (like me), fresh (or frozen) fruit, flax seeds, cocoa nibs, whatever else may float your boat. Own your damn breakfast!!

Once you’ve added your extras, just push them into the batter a little so that they’re more in the middle of your pancakes when you eat them.

 Flipping these things never goes well for me…maybe you’ll have better luck? Let me know if you discover some extraordinary techniques for keeping them in one piece…

When your pancakes are done, get creative with some toppings. Peanut butter is always my go-to, or fresh berries if we have any in the house. (I think it’s a crime to not have peanut butter so we always have at least one jar..)


Enjoy your pancakes & your protein & your lasting fullness!!!

*This recipe will make 2-3 small pancakes. Increasing the batch is easy! Just double all of the amounts & always keep the number of eggs the same as the number of bananas 🙂

CLEAN Pasta Salad w. Greek Yogurt Dressing

Before I say anything, I got this recipe from @livegreenhealthy ‘s Instagram account. So you may want to follow them for more ideas like this one//to see other food-related accounts. Because popular food accounts literally just shout out other accounts…all the time…

So. This recipe is for a clean  pasta salad. I’m not a huge pasta fan, but if it’s a mixture of other things with pasta I am alllll about it. This salad is pretty awesome because it works if you want to clean up your eating habits (lol), you’re trying to live in Gain City, or you’re just a hungry individual. I find myself fitting into all three categories…

Disclaimer: I don’t like following recipes, so I kind of left some things out & basically eye-balled all of the measurements.

First, you’re going to make whatever type of pasta you want. I used whole wheat because it’s the best in my opinion. The recipe calls for quinoa pasta. Whatever you choose, boil that H2O & cook the carbs.

The fixins: a can of black beans, a bag/can of sweet corn, two diced tomatoes. I used frozen corn, so I had to microwave it for a few minutes. Recipe called for avocados & silly me forgot them. I was very sad when I realized what I was missing..
 Add a small can of black olives if you so desire.

Throw everything into a large bowl, you’ll want some room to mix in the dressing. Or you could leave the dressing ~on the side~

Now for the dressing! The fun part 🙂

This is everything I used for my dressing:

  • 1.5 cups Fage Plain Greek Yogurt
  • 2 tablespoons honey
  • juice of 1/2 a lemon
  • dash of ground cumin, salt, pepper, garlic powder, onion powder, & ground cayenne
  • tablespoon chilli powder
  • some cilantro & oregano (don’t remember the exact amounts..)

Recipe calls for limes, I used a lemon…I’m quite the rebel. I also like to use full fat Greek yogurt- I suggest full fat dairy in general because there’s less sugar. If you’re more comfortable using fat free, do what makes you happy!

I used a good amount of yogurt, & added the spices to taste. Using yogurt for a dressing seems strange but it’s like a totally blank slate you can flavor however you want. Plus, an opportunity to add protein should always be used.

Mix the dressing & adjust it to meet your preferences.

 Here I am, struggling to get the dressing onto the pasta…I was also using a fork…so.. Maybe leaving the dressing on the side is for the best.

 Ta-da! A clean & filling dinner!

I used a full box of pasta, which made enough for my family (4 people) to each have 2 servings. I liked this recipe because it makes a good amount of salad & it doesn’t call for anything that may offend your wallet. I’m very conscious of food costs…I don’t want out on my own & have to completely re-vamp my eating habits. I also don’t necessarily enjoy spending hours prepping/cooking/mixing/etc…. So pretty much anything I’ll be posting will be budget-friendly & not very time-consuming 🙂

If you try this salad let me know what you think!!