Sunday, May 24, 2015

Stuffed Pancakes

There is an article circling social media right now about the "dad-bod" ( and how it's hot and the main reason is because it makes the woman feel secure because we are insecure creatures. This actually makes me think men are the insecure ones... especially when I was once again warned about the unattractive-ness of getting "too big"... what does that even mean? What is 'too big?' ....First of all, it is actually hard to get "big"... ask anyone trying to do it. And if anything lifting has made me WAY more secure in my body and my capabilities as a woman but whatever... Is the whole "don't get too big" thing because it then makes guys feel insecure that they don't look as big as they would normally look if the girl didn't lift? Or that possibly a woman is stronger than you? Or that the woman is now capable of doing a lot of lifting, moving, carrying, etc. things on her own because of the strength her functional fitness has given her? Not many people can argue that women are not strong creatures- we take care of homes, carry and care for children, work, and so-on... now that our physical appearance is matching our inner strength is becoming a problem? It is also mainly men who say it.... loved this response on Instagram.... 

One of the other reasons in the article why "we" like the "dad-bod" is because we want to look skinny... goodness gracious when are people going to stop trying to be 'skinny' and start going for healthy instead??? When people posted this a lot of the responses were that we (women) also apparently appreciate that a man is staying in with his kids (and you) instead of running off to the gym... well first of all I think it would be a good idea to do something active with your kids, they see a good example and you all get outside- I know you are tired but they have been wanting to see you all day. Secondly, I don't think making time to go to the gym, go for a run, etc. for an hour a few times a week "ruins" family time and I appreciate when a person wants to look/feel good and takes the time to do that so they are actually alive longer for their families. Finally, I think it has to be said that body is a lot about diet... and making poor decisions there is what creates the dad-bod more than anything. If you like the "dad-bod," great... but don't assume all women want that and that we are insecure, want-to-be-skinny creatures. Sorry, not sorry. 

The idea for these pancakes came from the back of a bisquick box. They are a quick mid-week dinner or a weekend breakfast. I ate so many of the banana ones! You could really use any batter you like, but this is quick to put together and coconut flour is high in protein, fat, and fiber... more so than most other flours. It is also cheaper than almond flour and the pre-made gluten free baking mixes. If your batter starts to look too thick, add more milk or water.

Stuffed Pancakes

- 1/2 Cup Tapioca Flour
- 1/2 Coconut Flour
- 1 tsp Baking Powder
- 3 Eggs, whisked
- 1/2 Cup Milk (any kind)
- 1/4 tsp Cinnamon
- Pinch of salt
- Apples, peeled, cored and sliced in thin rings
- Frozen Rotten Bananas (I haven't tried unfrozen or ripe)

1. Whisk the dry ingredients. Add the eggs and milk- whisk until smooth.

2. Cut the fruit. 

3. Pre-heat and butter a large skillet. Dip the fruit in the batter and place gently on the skillet. 

4. When bubbles form on the top of the pancake and on the edges, flip them gently.

All done! Charlie is a fan!

Wednesday, May 20, 2015

Coconut Protein Bars

Charlie's third birthday was this Sunday. I know it is totally cliche but I seriously can't believe how quickly time is going by. I said good-bye to my seniors yesterday and it struck me that in 15 years that will be me... I know that fifteen years is a long time, but the past three have gone by so fast I know it'll be here before I know it. In a year I am going to be walking her into her first day of school... ahhhh!!! Last night I almost laid down and slept with her because I want to be close to her as long as she will let me. I got her a princess bike for her birthday and the fearless creature took off like it was nothing. My sister took this picture at the park the other day and it completely captures her at this time in her life... wearing her tutu, playing in the mud... my girly girl/explorer. 

For her birthday we kept it simple...
I made grilled chicken kabobs (marinated in lemon juice, garlic and olive oil) 
To make life easy I did all my cutting the day before and had an assembly line going the day of...

We also had a side of veggies and a vegetable dip made from greek yogurt and a fruit salad...

She requested a purple dinosaur cake ....

her best friend Henry the dog came....

and we let her butterflies go that we have grown from caterpillars... a Christmas present from her babysitter Ms. Randi. 

Happy 3rd Birthday to my beautiful, smart, little thing. Now stop growing. :)

If you like coconut you are going to LOVE these... it's not a lie at all. They remind me of Mounds candy bars. Just because they contain no refined sugar, flour, etc. I am not going to call these healthy... but they are so fast to put together just keep a batch in you freezer for those moments of cravings. I made mine in a food processor but if you are using finely shredded coconut you could easily do this by hand.

Coconut Protein Bars

(makes 9-12 bars)

- 2 1/4 Cups Unsweetened Coconut (finely shredded if possible)
- 3/4 Cup Protein Powder (vanilla or chocolate)
- 1/4 tsp Salt
- 1/2 Cup Raw Honey
- 1/4 Cup Water
- 1/4 Cup + 2 Tbsp Coconut Oil**
- 1/4 Cup Enjoy Life Mega Chunks Chocolate Chips

1. Combine all of the ingredients (except the chocolate chips) and mix.... either by hand or in a food processor... until a consistent batter is reached.

2. Line an 8x8 dish with parchment paper. Pour in a the batter and smooth into an even layer. Melt the chocolate chips and drizzle it over the batter.

3. Place in the freezer for at least an hour before cutting. Store in an air tight container in the freezer. 

** If you are using larger flakes of coconut add the oil in increments because some of the natural oils of coconut will come out when it is in the food processor. The bars will be too "soft" if they are too wet. **

Nutrition Facts
Servings 12.0
Amount Per Serving
calories 236
% Daily Value *
Total Fat 16 g25 %
Saturated Fat 14 g70 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 6 mg2 %
Sodium 67 mg3 %
Potassium 37 mg1 %
Total Carbohydrate 20 g7 %
Dietary Fiber 3 g10 %
Sugars 16 g
Protein 6 g11 %
Vitamin A0 %
Vitamin C3 %
Calcium3 %
Iron4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Thursday, May 14, 2015

Lemon Garlic Baked Cod

I went to another box, owned by my friend, last Saturday because our box was hosting a competition. I went to their Olympic lifting class because I haven't hit my snatch PR since January and I have only hit it once in my life- I thought a different coach might give me some tips I haven't tried yet. It is incredibly frustrating to keep failing at this lift because I know I am strong enough, and it is the movement I need to do well on to get my Maven M... the highest award at our gym. The goal for the M is set by our owner and coach and it is usually a skill you are weak in- watching my friends get there Ms just makes me want to keep working- I know I can do it. Saturday I hit my PR snatch on the first try- couldn't hit higher but just hitting it after months of failure re-sets my mind that I am improving and gives me that mental perk up I need to keep pushing. Maybe I just needed a change of scenery. :) 

So you know how some days you know it's just not going to be your day?... Yep, that's today. I don't sleep very well, probably stress, so last night was no different except at 3am I heard a yell for "momma!!" and crying. I rush down the stairs and she has wet the bed- very upsetting for her. Change of sheets, new pjs, etc. and she's snuggled back in bed and I am unable to go back to sleep. Fast forward to my zombie like state at 4:30am- getting ready, running late and rushing out the door... Miss independent has to do everything herself now and her favorite thing to say is, "No, mine do it." which slows us down- but I encourage independence so fine, whatever. I know she gets this from me because anyone who knows me knows I am stubborn and fiercely independent- I don't ask for help even when I am sitting there crying and needing it. I recently put together a day-bed in my guest room, which would have been easier with help, but there's satisfaction when you do something yourself and I hate the idea that I need someone... even though honestly sometimes I do. ANYWAY! Rushing trying to get her in the car I forget that I have coffee sitting on the center console drive off- coffee spills everywhere in my work bag. Sigh. Here we go Thursday. 

Cod was on sale at the store so I thought I would make something easy with it. Charlie eats fish so would work for her too. :) If you don't like cod you could use tilapia or halibut for this also. If you are paleo or doing a Whole30, make sure you use ghee- I used Kerrygold. Mmmmm butter. Oil just wouldn't be the same. 

Lemon Garlic Baked Cod

- 2 Cod Filets (8-10 oz each)
- 6 Garlic Cloves, minced
- 3 Tbsp Ghee (or butter)
- 1 Tbsp Olive Oil
- 1 Lemon, zest 1/2 and juice (about 1/4 cup+ juice)
- 1 Tbsp Fresh Parsley
- Salt and Pepper

Preheat the oven to 400 degrees. 
1. Melt the butter in a small sauce pan over over medium-low heat. Add the garlic, cook about 3 minutes. Shut off the heat and add the lemon juice/zest. 

2. Drizzle the oil on a cookie sheet lined with foil or parchment. Place the cod on the sheet and make sure the bottom of the fish is coated in the oil so it doesn't stick. 

3. Top the fish with the butter/garlic and sprinkle with parsley, salt and pepper.

4. Bake 15-20 minutes until firm and bright white. 
Servings 4.0
Amount Per Serving
calories 215
% Daily Value *
Total Fat 6 g9 %
Saturated Fat 4 g20 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 115 mg38 %
Sodium 121 mg5 %
Potassium 15 mg0 %
Total Carbohydrate 1 g0 %
Dietary Fiber 0 g1 %
Sugars 0 g
Protein 40 g81 %
Vitamin A5 %
Vitamin C7 %
Calcium5 %
Iron4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Friday, May 8, 2015

Coconut Lime Cookies- Happy Mother's Day

Mother's day is this weekend. Last year I was feeling a little down because it was my first mother's day divorced and it was hard to watch all of my friends who are moms getting breakfast in bed and cute crafts made by their spouse and child. Last year I am very grateful that my parents made my day special and I got a lot of hugs and a few cards from friends and family. This year in general my goal is to be more positive and let things I can't control go.... it's a work in progress, but I am going to be grateful that I get to snuggle my little one while she will still let me and enjoy a day I get to celebrate purely because of her. I think until I was in this situation I never realized that when you are a single parent no one helps your child make the day different than any other day...we will still be getting up at 6am, she will still need me to be a mom all day, and I will still need to food prep for the week, clean, and whatnot.... so maybe consider reaching out to a friend in my same boat to let them know you think they are doing a great job, or stop by with a coffee. :) As much as you might not agree with their choices, we are all just doing the best we can with what we know... all moms, grandmothers, motherly figures, etc. should get an extra big hug and an "I love you" because it is not easy to be this tired all the time and still put everyone else first. 

Going to get ice cream at our local spot is one of our favorite summer things and we recently took Henry to do that for the first time this year... although I look tired and I haven't showered from being at the gym I think this captures my day-to-day life and it's hard to imagine it any other way.

I adapted this recipe from a dehydrator cookbook... they looked too yummy to pass up. The recipe used almond flour, different ratios of flour, agave, vanilla and lemon juice, but all of that can easily be changed for a nut-free, paleo version. Making them in a low-set oven or dehydrator creates a firm outside and almost a melt-in-your-mouth inside. I know a lot of people don't have a dehydrator- I just got one a present for Christmas- and although I make a lot of my own dried fruit, etc. I realize that it is way more convenient for most people to buy dried fruits and jerky because, for example, pears take 10-12 hours to dehydrate. Setting your oven on the lowest setting gets the same result with these cookies- just reduce the "cooking" time and keep an eye on them.

Coconut Lime Cookies

(makes 16 cookies)

- 1 Cup Raw Sunflower Seeds
- 1 Cup Unsweetened Coconut Flakes
- 1/4 Cup Coconut Flour
- 1/2 tsp Salt
- 1 Lime- juiced and zested (about 3-4 Tbsp Juice)
- 1/4 Cup Raw Honey, melted if it is not a liquid
- 1/4 Cup Coconut Oil, melted

1. In a high-powered blender, add the sunflower seeds and pulse until a flour is formed. Stop the blender to stir the clumps from the bottom so you don't make sunflower seed butter.

2. In a large bowl, add the sunflower seed flour, coconut, coconut flour, salt and zest. Mix.

3. Whisk the juice, honey and oil together. Add them to the dry ingredients and mix until a well-combined dough is formed.
4. Using a tablespoon, scoop the dough and roll it into a ball. Flatten it slightly as you lay it on the cookie sheet or your dehydrator.

5. Dehydrate at 135 degrees for 1 hour. In an oven- on the lowest setting (mine was 175 degrees) - bake for 20-30 minutes... this depends on how low your over goes. Let them cool completely and place them in the fridge for at least an hour before eating.