Hemp and Chia Seed-Sweet Potato Pancakes

Who doesn't love breakfast foods?!  In our house, breakfast is the challenging meal of the day as we all have to get ready, get fed and get out the door.  This recipe has proven to be a great help for our 'most important meal of the day' while making our mornings a lot easier, too!!  

A whole-food breakfast that is easy to make in bulk, then freeze leftovers for an easy and very healthy start to your weekdays!!  My kids really love these and stay full for quite a while, too (and this is hard to accomplish with a 3 yr old and 6 yr old :)  This recipe makes quite a few medium sized pancakes...I would say we made at least 25; lots for freezing!

2 c. All-Purpose Whole Wheat Flour
3 tbsp brown sugar (or 2 tbsp. honey)
1 tbsp. baking powder
2 tsp. cinnamon
1/2 tsp. ground ginger
1-2 tbsp. chia seeds
1-2 tbsp. hemp seeds (or flax seeds, or both!)
3/4-1 c. pureed sweet potatoes (I roast my sweet potatoes--350 deg. for 40 minutes, then puree with a bit of water to make smooth)
1 1/4 c. coconut, almond or cows milk
1/2 c. warm water
1/3 c. plain greek yogurt
1 egg
3 tbsp unsalted butter, melted
1 tsp pure vanilla extract

Directions:

 1) Combine the dry ingredients in a large mixing bowl.  If you choose to use honey as an alternative to the brown sugar, please include that in the 'wet' ingredient bowl :)  Mix these together and set aside.
2) Combine the wet ingredients in a separate bowl and mix well. 
3) Add the wet ingredients to the dry ingredients and combine well.
4) I had to play with the consistancy a bit, so if the batter is too thick, add a bit more water.  Should be the consistency of warm honey (ie...should pour easily)
5) Using a pan or griddle, cook as you would any other pancake!

We have served these with a variety of toppings, and usually have options so the kids can 'make their own' :)  Some topping that worked well for our family are:

-Vanilla Greek yogurt
- Pure Maple Syrup
- sliced bananas topped with cinnamon
- a bit of cream cheese and sliced berries
- Diced apples, walnuts and shredded coconut

Enjoy!!

 

 

Spring Garden Salad

Here is a great salad for spring produce!  

Side Note: If possible, try to use organic produce (especially lettuce, spinach and berries) as these items usually contain higher levels of pesticide residue from conventional farming.

 

1 c. Romaine
1 c. spinach (baby spinach or any variety works great)
1 handful watercress
1 c. sliced strawberries
1/2 c. blueberries
1/2 c. walnuts
1/4 c. feta or goat cheese
1/4 c. red onion
1/2 c. cucumber
Additional Protein Option:  Add 1/2 c. garbanzo beans, or a 2-4 oz. piece of salmon

Dress with juice from 1 lemon and 1 tbsp olive or coconut oil!



Yummy! 

Movement and Workout--March 21

Who doesn't want great legs for summertime shorts and swim suits!  Well, all of my spring workouts will help tone and get you looking your best before the warm weather hits!  Everyday a new exercise, everyday a few steps closer to a 'summer ready' you! Grab some water, your iPod, your dog, and most of all, your smile!

Today's workout...Hill Sprints for Spring!

Find a hill.  Small, large, mountain, trail....start with your ability level.
First, walk up the hill keeping a faster pace.  This is to help you be aware of holes, rocks, uneven terrain and warming up your legs.  Jog down and repeat until you feel warmed up (Elevated heart rate and a little sweat?  You're warm!)

Things to keep in mind:
1) Use your arms when running up hill (and down, too).  Your arms help you keep you balance but also keep your upper body active and engaged.

2) Use your abs and keep them engaged the whole time.  By doing this you're stable and are less likely to fall down.  Lean slightly forward when going up hill, keeping your abs engaged.

3) Take your time and focus on each stride.

4) Breath deeply.  And smile!

And now for the workout:

Beginners--Take it slow and steady, but push yourself through 3 rounds.
Intermediate--Sprint up, jog down.  3 rounds, 3 times. Rest. Repeat the 3 rounds, 3 times.
Advanced--Sprint up, jog down.  5 rounds, 5 times.  Rest for 1-2 minutes.  Repeat the 5 rounds, 3 times.

Any movement against gravity will be effective.  Gravity is your friend in exercise, so use it to your advantage.  If hills are not an option in your location (or the weather just won't cooperate with this plan), you can do the same thing on a treadmill set to an incline.

And most of all....enjoy yourself!!

Recipe of the day--March 21

What to make for dinner is a common question in our house.  Since we try to eat 'real food' (ie...nothing processed, artificial or otherwise manufactured).  Here is a handy recipe....

http://healthy-delicious.com/2012/03/baked-chicken-and-spinach-flautas/

This recipe is amazing and very healthy!!   Good for families and also for entertaining!