Fluffy Yummy Coconut Flour Pancakes

I have been cravings smoothies like none other this week! Not sure what I am deficient in, but my body is screaming for protein, fruit and icy goodness. So, I went online and ordered these little beauties:

The ingredients in these are phenom! They have all sorts of goodies like alfalfa, wheatgrass, veggies, protein, calcium and sooo much more! I went a little nutso and ordered a bunch to try before committing my $40 to one kind of healthy smoothie mix. This morning, I used the Amazing  Meal with Vanilla Chai with my “pumpkin spiced latte” and a half a banana. It was good, but I was not feeling the least bit full, until I had some of my hubby’s pulled pork (terrible combo I know). 3 bites in and I was stuffed! So, they keep you full, you just might not notice it at first.

Anyways, Hubby thought it sounded gross so I made him some DELICIOUS coconut flour pancakes!! I had a bite and they were amazing!!

Fluffy Yummy Coconut Pancakes

(Borrowed from NourishingDays)

Makes 4 1/4 cup pancakes (serves 1- 2)


2 eggs (@ room temp)

1/2 cup almond milk/coconut milk

1 teaspoon vanilla extract

1/2 tablespoon honey (I used 1 packet of Truvia)

1/2 teaspoon cinnamon

1/4 teaspoon sea salt

1/2 teaspoon baking soda

1/4 cup coconut flour


Used my pancake spatula!!!

  • Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
  • In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.

  • Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon.

I added chopped walnuts to one of them

*The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.

The fourth one didn't quite make the cut (ie: I ate it)

  • Serve hot with butter, coconut oil, honey, syrup, or fruit.

Mmmmm...warm blueberries!

What a great way to start the day! Have a wonderful weekend everyone!!


Pick Me Up Off the Floor Chicken Salad

We survived South Sister!! It was cold, cloudy, windy, treacherous and glorious! We didn’t make it to the summit due to intense cloud cover (which burned off as soon as we got down, of course) but we get dang close! Personal victory was doing it all Paleo style!!

Here’s a summary of what I took to eat:

Dinner Saturday:

Turkey, bacon, tomatoes and avocado wrapped in red leaf lettuce

Organic Butternut Squash Soup

Breakfast Sunday:

Paleo Banana Bread, banana, almond butter  and hot coffee :0)


Apple, sweet potato (actually an amazing hiking food!)

Lunch on the mountain:

Albacore, tomatoes and a hard boiled egg

Dinner in Bend:

Salad with chicken, avocado, mango (not my idea) and cucumbers

Drive home:

Carrot Cake Lara Bar (iffy on the Paleo side because of raisins), cucumbers/carrots, zucchini hummus and beef jerky.

I had so much energy and felt so great! I noticed that even though we gained 5,000 feet in 6 miles, my soreness was like a 1 on a 10 scale!! I’m thanking the Paleo lifestyle for that!!


So, after having my butt handed to me @ Crossfit this morning and spending almost 5 minutes on the floor gasping for air, I was suuuper hungry and wanting something to help my poor muscles recover! And this is what I came up with!! I hope you love it is as much as I do!!

Pick Me Up Off the Floor Chicken Salad


Leftover Kale Salad (If you don’t have any, chop up some veggies and kale and mix together)

Chicken Breast (I like to saute mine in 1 inch of water for about 4-5 minutes on each side)

1 heaping tablespoon Nutritional Yeast (or more if you like it cheezey!)

2-3 teaspoons red curry powder, to taste

1-2 tablespoons olive/coconut oil (omit if using leftover kale salad)


Cook chicken (bake, saute, grill) and cut into strips. Add to kale salad. Add nutritional yeast and red curry powder (and oil if using fresh veggies) and mix thoroughly. Put on your plate and dive in!! (The heat of the chicken help soften the kale a bit, which I like).

I added a cooked sweet potato too. They are so easy to make fast!! Wash (I leave the skin on) and poke with a fork a few times. Wrap in a paper towel and microwave for 2.5 minutes. I like to wrap mine in tin foil after to let it cook a little more. Just be careful not to do it too long or you will end up with a flat, dry lump.

The health benefits of sweet potatoes are numerous to be sure! Though the primary nutrient in a sweet potato is carbohydrate, they are also good sources of fiber, beta carotene (vitamin A), vitamin C, and vitamin B6 — and despite being primarily carbohydrate, some studies have shown that sweet potatoes can help stabilize blood sugar levels and lower insulin resistance.  They are high in fiber and have a lower glycemic index rating (50).

Research has also shown that phytonutrients in sweet potatoes may be able to help lower the potential health risk posed by heavy metals and free radicals.  This is helpful not only for digestive tract problems like irritable bowel syndrome and ulcerative colitis, but also for anyone who wants to reduce the potential risk posed by heavy metal residues (like mercury) in their diet.  Other benefits of sweet potatoes may include anti-inflammatory effects.

Have an amazing day!!

The Paleo Challenge

Good morning friends!

I just ordered a book called Wheat Belly and I am soo excited about it!

Even the cover gets me all amped up. As many of you know, I live a grain free lifestyle (going on month 4!) and it has made a lot of difference for me not on the outside as much as on the inside. If you have read my story then you know that my tummy troubles used to be horrendous. Just ask Tim or Anji. It was real bad.

Real. Bad.

But, not anymore! Unless I slip and have something grainy and boy does it stink, literally! I am excited to see what this guy has to say about giving up wheat. I will let you know all about it when I am finished.

So, next week, my Crossfit group is starting an official Paleo Challenge! The Paleo Diet is the official lifestyle for those who do Crossfit and many others. Ridding the body of grains, sugars and dairy helps reduce the puffiness of water retention, ease and eliminate the sensitivities to foods, relieve joint pain, increase energy, help you sleep better, wake up refreshed and to lose fat!

I’m pretty sure I have Tim talked into it, so now it’s your turn! I am throwing down the gantlet and asking you to give me 4 weeks of your life. That is it.

4 Weeks. 28 days. 2 pay periods.

Now, here is a wonderful little FAQ for all of your musings and curious questions!

– What is Paleo?

The Paleo diet is simple yet remarkably effective for fat loss and halting or preventing a number of degenerative diseases. To reap the benefits of the most effective nutritional strategy known, one need simply build meals from the following:

  • Lean proteins (ideally) grass fed meat, free range fowl and wild caught fish
  • Seasonal fruits and vegetables
  • Healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil

For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.

How is this different from Primal Blueprint?

Essentially, the role of saturated fat in the diet. Paleo seeks to limit sat fats while the Primal Blueprint goes with the idea that the caveman left nothing behind, including bone marrow and organs (gross). Other than that, the differences are minor.

What Can’t I Eat?

First off, you have to get in the mindset of “what I don’t want to eat” versus “what I can’t eat” because we are human and deprivation does not bode well for us, especially in our culture. Here is a small list of what you won’t want to eat, especially after 30 days.

Bread (even Dave’s Killer Bread), rice(the brown too), pasta (even if it’s gluten free), cookies, crackers(even if they’re multigrain), chips, puddings, waffles/pancakes, oatmeal(yup, all kinds), juice, soda(even diet), cereal(Sorry Kashi), artificial sweeteners(including Stevia, if you’re head core), yogurt (sheep, greek, soy), soy sauce(even low sodium), teriyaki sauce, canned soups (even organic), apple sauce(even no sugar added), noodles and all processed (boxed/bagged) foods.

No excuses. Now if ands or buts about it. Trust me on this one…

What Can I Eat?

Protein: pork, turkey, chicken, beef, fish, lamb, duck. Try 4-8 oz per meal.

Vegetables: Any!! Watch out for squash and potatoes as those are higher starch. Aim for 5 servings or more per day!

Fruit: Any locally grown fruit (no tropical). For fat loss, limit to one serving per day.

Fats: Extra Virgin Olive Oil, Coconut oil, avocado, macadamia nuts, walnuts and almonds. For fat loss, limit to 1-2 oz per day of nuts.

Check out this page to see more detailed options!

What About Legumes?

Legumes are a big no no on Paleo. Steer clear of things like lentils, beans, peanuts and soy.

Wait! No Peanut Butter??

Yup, try almond butter!

What About Dairy??

When it comes to dairy and the Paleo diet, some debates pop-up and dairy definitely is in a grey zone. In the strict Paleo sense, dairy of any form was not consumed in the paleolithic era, other than human milk in infancy of course. It just wasn’t very practical to milk wild game. The mere fact that something wasn’t  consumed during the paleolithic era doesn’t make it bad, but experience as shown us that it’s unfortunatly often the case. Dairy is no exception. (Read more about it here)

Have more questions?? Feel free to email me or check out Robb Wolf’s awesome page on starting Paleo.

Can you handle it? 30 Days to a lighter healthier you!

Starbucks Bistro Box

Sometimes breakfast can be a real ordeal for me. Without the ease of oatmeal, the convenience of toast or quickness of cereal, I am often left with limited choices. Sometimes I do omelets, almond pancakes or meat, but this morning I was feeling uninspired.

So, on my way to work, I stopped by Starbucks and grabbed a Protein Bistro Box. I had little hope for this spendy ($4.95) little guy, but with no other options, I braved it out. And was I surprised!

Inside my little breakfast box were the following:

Red grapes

Sliced apples

2 slices of white cheddar

hard boiled egg

a packet of Justins Peanut Butter

and a Muesli roll

I tossed the roll aside, but the ingredients weren’t too shabby.

The peanut butter is one of the brands sold at Whole Foods and I know from experience, is very delicious! I am saving it for snack time :0)

The fruit was good when I paired the cheese with the apples (I know, I fudged on the no dairy).

All in all, this is a good option for those who are looking for something healthy on the go. The whole shebang was only 380 calories (mine ended up being under 200 since I ditched the roll and egg yolk and saved the peanut butter). I am a little curious about their other Bistro options….maybe this means I will use my Treat Receipt today after all!

If you’re looking for some lighter drink options, try the following:

Instead of a tall latte (140 cals)…americano with steamed milk (50-90 cals)

Instead of iced tall latte(120)….iced coffee with nonfat milk/soy (50)

Instead of a tall regular frapp(180)….coffee ligt frappuccino (90)

Instead of a tall chai latte (185)….chai tea bags with steamed milk (90)

Have a great day!

Grok Bars

So…as usual, I am hooked on the latest and greatest! I have been researching The Paleo Diet and the Primal Blueprint for a few weeks now. I have been dairy/grain/suagr free for about 2 months now, but am trying to figure out how to fuel my body best. So far, I am loving the energy that comes from the Paleo diet! At first, I noticed more of a difference in my waist size. But now, I find that it’s creeping up a little bit. Not to be discouraged, I started food logging on Livestrong.com again to find out where I was ending up each day.

One of the struggles I come up against is snacks. Now, I am all for veggies, nuts and some fruit, but I miss my bars! I used to eat all kinds of bars! I have a few recipes that I like (Oh My Blueberry Bars are my favorites), but I was looking for something different.

So, today, I found a great recipe on a fellow Crossfit/Paleo pals blog that I thought I would give a whirl. Here it is, courtesy of Crossfit Fenrir)

Grok Bars (“Grok” is the Caveman name described in the diets,fyi)


1 Cup Mixed Nuts + Seeds (I used pumpkin seed, almonds and

1/4 cup unsweetened shredded coconut

1/4 cup crunchy almond butter (I made walnut butter instead)

1/4 cup coconut oil (I used Earth Balance)

1/4 cup almond meal ( or alternatively simply pulse approximately
1/4 cup of almonds until it creates a coarse flour)

1 1/2 tsp pure vanilla extract

1/2 tsp of raw organic honey (I used 1 tablespoon Organic Apple Butter)

*3/4 cup whey protein powder (I used 1 scoop)

1 large egg

1/2 teaspoon sea salt

1/2 cup dried goji berries

*(I may or may not have added some unsweetened chocolate chunks- 3

*1/4 cup unsweetened coconut to sprinkle on top

*= Optional


  • On a cookie sheet, toast nuts+seeds and shredded coconut until golden  brown.

  • Once toasted, pour mixture into a food processor and pulse  until nuts+seeds are chopped and the mixture becomes coarsely ground  (sort of the consistency of bread crumbs).
  • In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
  • Add vanilla extract, honey and sea salt. Mix thoroughly.
  • Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
  • Add whole egg and mix thoroughly.

  • Fold in goji berries.
  • Press mixture into an 8 by 8 loaf pan (a modification that we  made to keep everything crisper and help the bars to hold  together).
  • Cook in a preheated oven at 325 degrees for 10 minutes.
  • Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
  • Let cool for 10-15 minutes. Cut into 12 pieces/bars.
  • Enjoy or stack on wax paper/parchment and store in an airtight container.

These are by far one of my favorite bar recipes! Not too sweet, not too salty- perfecto! Next time, I am adding in dried apricot and carob chips!! Sorry for the lame pics, had to snap some of the last ones before the disappeared!

Tasty Tuesday

So, healthy food success- Tim asked for Grain Free Rosemary Garlic Crackers today!!


 I was more than happy to oblige and we polished off half a batch in minutes :0) I think these would pair well with Selena’s Walnut Hummus or Erica’s Artichoke Spinach Dip!!

I also declared victory for dinner by having some steamed asparagus with marinara and vegan cheese sauce from Ohsheglows (sprinkled with some feta, of course. No it does not defeat the purpose of vegan cheese sauce;0)

For dessert, here is my big plan: 1 Tablespoon almond butter (ok, maybe 2, it’s been a long day) mixed with some Truvia and some unsweetened shredded coconut with unsweetened dark chocolate to dip! Heaven!!! How do I know this will taste good? I may or may not have had it for dessert this afternoon (my lunch was a pathetically small amount of lettuce wraps).


I looove almond butter!!

I also got a little surprise in the mail today….

Business shirts!!! I am so excited to sport my biz! You can find out more about Healthy Foods to You by checking out the website!

I have also decided that it is time for me to leave Cascade Athletic Clubs and pursue HFTY full-time. This is an exciting and scary leap of faith but one that I feel very confident in making. So many of you have shown such amazing support and I greatly appreciate every vote of confidence.

So, stay tuned to see what new offerings will be popping up in the next few weeks    ;0)

Guest Post!! 1 Mom’s Mission!

Good morning and happy Saturday! Selena Moffitt has a great blog you should all check out: www.1MomsMission.com . She is a Holistic Nutrition Counselor blogger, and mother of two little boys ages 4 and 3. Her mantra is: Motivate change, invigorate people, radiate joy. She blogs about the environment, nutrition, and how to ROCK Mom-hood while being the BEST YOU possible. She busts out triathlons like they’re nothing and rocks out awesome, healthy recipes too! Enjoy!!

Kim and I share a love for a few things:

Clean eating
Grain free recipes
Wicked, kick-butt, pouring sweat, make-you-want-to-vomit-workouts
Showing people how much fun it is to live fully, with good nutritition and self-love

So when we ended up at the same CrossFit class, it was meant to be.

When I mentioned my new favorite grain-free “Hummus” recipe, she jumped at the chance to get her hands on it! 

I obliged and here it is for all of you. 

Walnut Veggie Dip


2 cups raw walnuts (soaked in hot water for about ten minutes, then drain)
½ tsp cumin
1 12 oz jar roasted red peppers (drained)
2 garlic cloves – chopped
2 TB fresh parsley
2 tsp lemon juice

Ingredients…with kids in background! That’s real life folks!


In a food processor (or high powered blender), place walnuts, cumin, and salt.  Pulse until walnuts are finely ground.

Nuts ready to go!

Add peppers, garlic, olive oil, parsley, and lemon juice.

Process until smooth, like the consistency of hummus. 

Serve with raw veggies

All I have to say is YUM!


Be sure to swing by 1 Mom’s Mission soon!