Changing for the better, one bite and (deep) breath at a time.

Monday, September 30, 2013

Grain-free Banana Nut Waffles (Paleo-friendly)

My intern Kelsey is at it again!  This girl loves to cook, and she has been making some delicious recipes for her family.  When I was in college, my specialties were salads with sliced tofu and Lean Pockets (ugh).  I'm so glad she got the "real foods" message at a much earlier age than I did, plus her time in the kitchen will be so helpful when she's an RD one day!

These waffles are gluten-free and can be refrigerated and reheated for future meals.  I have a feeling my Baby-led Weaning friends will love this for their littles ones!


From Kelsey:

When I was younger, my least favorite meal of the day was breakfast.  I have no clue what changed, but now I absolutely love breakfast.  In high school I would let myself sleep in until the last second, usually grabbing a bar or something quick to eat on my way to school.  Even though I now wake up earlier, I give myself a good 30 minutes to eat breakfast.  I guess my habit changed once I started taking nutrition classes and learned just how important breakfast really is for you.  It basically "jump starts" your metabolism for the entire day.  This is why I started doing research into different kinds of breakfast foods.

I got this recipe for Banana Nut Waffles from FoodBabe.  She has some amazing recipes, and I found this one while skimming through her page.  I hope you all enjoy them as much as I do.  They are such a big hit with my family that we even make them for dinner.


4 eggs, slightly beaten
2 mashed ripe bananas
1 teaspoon vanilla extract
1/4 cup water
1 cup almond flour
1/4 teaspoon sea salt
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 cup walnuts, chopped
Maple syrup for serving


Assemble ingredients.

Preheat waffle iron.  Assemble wet ingredients: eggs, bananas, vanilla, and water.

Add the dry ingredients: almond flour, sea salt, baking soda, cinnamon, walnuts.

Grease preheated waffle iron with cooking spray.  (I used the coconut oil spray from Trader Joe's.)

Spoon batter onto hot waffle iron.  Cook approximately four minutes or until timer goes off.




Thursday, September 5, 2013

All About Oats Part 3: Overnight Oats (Guest Blogger)

Meet Kelsey.

Kelsey is my wonderful intern.  I'm so excited to have her help!  Her sister Angie and I have been friends since college, and I have gotten to know their wonderful family over the years.  Kelsey will make an awesome RD soon.  Below is her first blog post about super popular Overnight Oats.  Enjoy!


I am both excited and grateful to be a guest blogger and intern for this amazing site! I would like to share with you one of my favorite breakfast recipes. This recipe is essential to me since I am constantly rushing out the door in the morning, yet I still know that I need to eat something for breakfast (the most important meal of the day some will say). Right now I am a full time student at ASU, a volunteer at a hospital and a dance/tumbling instructor. My days consist of waking up and rushing out the door to the gym, rushing to get to school and rushing to get to work. I do find time to relax and do pilates and yoga every once in awhile!

I was first introduced to overnight oats at the Gilbert Farmer’s Market: Uprooted Kitchen. I was a bit skeptical because I was unsure if I would like oats that were chilled. After I tasted the first bite, I absolutely loved them. I then did a great deal of research on different recipes and found that the flavor possibilities were endless. I thought to myself, “I could make this every morning for breakfast and never get tired of it!” I am thrilled to share with you the favorite recipe that I have found for overnight oats. I have, no joke, been eating these for breakfast for the last week.

Overnight oats are a super quick and easy meal that will please anyone who likes flavored oats. 

Peanut Butter Banana Overnight Oats

¼ cup Old Fashioned Oats (not the quick, instant or steel cut)
1/3 cup almond milk
1 ½ teaspoon chia seeds
¼ cup greek yogurt
1 tablespoon PB2 (peanut butter powder)

1/4 cup walnuts
In the morning add:
1 banana
1 tablespoon hemp seeds

Assemble ingredients 


Combine all ingredients in a jar and shake/stir it together. Let it sit overnight in the refrigerator or up to three days and enjoy! 

Once I take it out in the morning, I add a banana and 1 tablespoon hemp seeds for an extra crunch and protein.

Do not be afraid to try other ideas! I have only made the peanut butter banana but once I move pass my obsession with this flavor, I want to try blueberry maple, apple cinnamon, banana cocoa, etc.!!

Have fun and be creative! Hope you all enjoy!