Oatmeal Pancakes

Every Sunday when I was a kid my mom used to cook up a yummy brunch after church. Sometimes it was as simple as toast and eggs to as fancy as quiche, but my favorite brunches were when she made pancakes or waffles. I usually go to be the flipper and then had my fill at the table...easily polishing off a tall stack.
Man, I love pancakes! I look forward to carrying on this tradition with my family...which by the way...5 weeks till we meet Baby S!
Oatmeal Pancakes

Ingredients:
3/4 C oat flour (grind 1 cup whole oats (not instant) in a food processor or magic bullet)
1 C whole wheat flour
1 T stevia or sugar
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp cinnamon
pinch of nutmeg
3/4 tsp salt
3 T butter, melted and cooled, I used Land o Lake naturally whipped
1 1/4 C buttermilk
1 C cooked oatmeal, not instant
1 T honey
2 large eggs
1/4 C finely chopped pecans or walnuts or almonds
Instructions:

Mix together the oat flour, flour, sugar, powder, soda, cinnamon, nutmeg and salt in a large bowl. In a smaller bowl, stir the melted and cooled butter, buttermilk, cooked oatmeal, honey, and eggs together. Gently fold the wet ingredients into the dry until just combined. Fold in nuts. Do not over mix.Heat griddle to medium-high heat. Lightly coat with oil or butter and cook pancakes to perfection.
Keep pancakes warm in an oven at 200F.

Fruit Sauce
I like to make a fruit sauce to go with my pancakes so I don't have to use as much maple syrup. Simply pour a bag of frozen berries into a small saucepan, add 2-3 T real maple syrup, heat until bubbling, reduce to simmer. Puree with a hand blender (careful not to splatter everywhere).

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Pineapple Upside-Down Pancakes

Recently, on one of J and I's frequent trips to Des Moines we stayed at my parents. This always gives me a chance to see what recipes my mom has in the works. On the counter she had layed out this yummy looking pancake recipe. Since J and I are suckers for pancakes I insisted we make them for breakfast the next morning.

Although my pancakes weren't perfectly circle, they were perfectly tasty!

Pineapple Upside-Down Pancakes

Ingredients:

2 Cups cereal, crushed (Kashi GoLean, Kashi Crunch, Wheaties, or any other whole grain cereal you have on hand)
1 Cup whole wheat flour

1/2 quick cooking oats

1 tsp baking soda

1/2 tsp nutmeg

1 1/2 Cups low fat buttermilk

2 T REAL maple syrup

2 T canola oil

1-8 oz crushed pineapple (no sugar added), drain juice and reserve for later

2 large eggs

1/4 Cup pineapple juice, saved from crushed pineapple

Instructions:

In large mixing bowl, add the first 5 ingredients together. In separate mixing bowl, whisk together the next 5 wet ingredients. Set crushed pineapple aside.

Fold the wet ingredients into the dry until just combined. Refrigerate one hour or overnight.
Coat griddle with non-stick spray and heat to medium temp.

Scoop about 1/4 cup pancake batter onto griddle. Drop a heaping tablespoon of crushed pineapple in middle of pancake. Spread the pineapple around with the back of spoon. This will also help thin the pancake out. Cook on one side till pancake begins to bubble and the edges begin to firm.

Carefully turn pancakes over and cook for an additional minute or two.

Serve with maple syrup, nonfat vanilla yogurt, applesauce or your favorite pancake topping.

Nutrition facts for 2 pancakes using Kashi Go Lean: 150 calories, 4.5g fat, 23g carbs, 4g fiber, 7g sugar, 6g protein

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Oatmeal Apple Pancakes & KCCI media pics

That's right...another pancake recipe!
Have I expressed to you how much J and I love breakfast foods!?! ;)

Oatmeal Apple Pancakes
this recipe comes from fellow Des Moines Crossfitter, Katie. Thanks!
Ingredients:
- 3/4 quick cooking oats
- 3/4 whole wheat flour
- 1 cup skim milk
- 1 -2 tsp of agave
- 2 tbsp unsweetened applesauce (Katie used Trader Joe's chunky spiced applesauce and soon you will be able to too because DSM is getting a Trader Joe's!!!)
- 2 tsp baking powder
- 1 tsp cinnamon
- 1 tsp vanilla
- 1 diced apple, peeled first (check out this apple corer and peeler)

Instructions:
1. Heat griddle to 375F.
2. Mix all the ingredients until blended and then pour about 1/4 c batter onto griddle .
3. Enjoy with chunky spiced applesauce on top (or you could use real maple syrup, honey, or fresh berries)

Yummm....full of apple chunks and oatmeal!

Simple Homemade Applesauce
Peel and slice 1 apple, add a cup of unsweetened applesauce and a tablespoon or two of real maple syrup if you desire more sweetness. Heat on medium low in saucepan till apples are soft.

Enjoy these yummy cakes for breakfast or dinner!

KCCI Channel 8 News - Sara B Consulting

10 Principles to Healthy Living

Yesterday went great! The KCCI crew were so welcoming.

It brought me a lot of joy to share my passion for healthy lifestyles to central Iowa.

We all know the world, America, and Iowa needs a health intervention.

So I am trying to do my part....one message, one individual, and one lifestyle at a time.

I hope to find a video of the segment to post for all those who missed it.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Almond Pancakes

J made a request for pancakes the other day (weird) so I thought to myself...how can I jazz this up a bit. I took a look in my fridge and found the PERFECT secret ingredients:

these cakes were the cat's meow....I'm not kidding you...they tasted like almond cookies!
Almond Pancakes
Ingredients/Instructions:
1 C almond milk
1 egg

1 T canola oil
1/2t Watkins vanilla
BEAT together
Stir in:
1/2 C almond meal
1/2 C whole wheat flour
1 t Stevia or sugar
1/2 t sea salt
1 t baking powder
1/2 t baking soda
bake away on your pancake griddle!

YUM YUM!

I always make a fruit sauce for pancakes so we can use less actual syrup. Boil down some frozen fruit (raspberries, strawberries, blueberries) and add a couple tablespoons of pure maple syrup. Now you have a flavorful fruit syrup with more health benefits!

mmmmm...almond cookies, I mean pancakes! J's huge masterpiece of a breakfast....remember, he is training for an Ironman :)

Good luck to my Solon track girls at Districts this Friday!
(pic taken at Drake after the 4x100 took 5th)

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Whole Wheat Buttermilk Waffles/Pancakes

Sara B Principle #2 Balanced Meal: whole grain (waffles), protein (eggs/whites), healthy fat (avocado)

If you haven't noticed...J and I love breakfast foods...anytime of the day!

Here is another yummy recipe from my bridal shower book. This one actually comes from my Mom, Kay.

Whole Wheat Buttermilk Waffles/Pancakes (works for both)

1 C buttermilk (if you don't have use skim milk mixed with a tsp of lemon juice OR use yogurt)

1 egg

1 T canola oil

1/2t Watkins vanilla

BEAT together

Stir in:

1 C whole wheat flour (or other varieties)

1 t Stevia or sugar

1/2 t sea salt

1 t baking powder

1/2 t baking soda

bake away in your waffle iron or pancake griddle!

I like a little natural Parker's peanut butter on mine or unsweetned applesauce

check out the ingredient list on this...2 items! Peanuts, salt. Sara B Principle #3 Eating Clean - Less is Best!

to come...roasted veggies and crock pot roast

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/ (under construction, sorry for the mess)

Wilson's Apple Orchard and Apple Cinnamon Buckwheat Pancakes

Big pumpkin...so heavy ;)

So as you may have noticed...I am baking a lot with apples right now. It's their season which means they're cheaper and tasty. One of the keys to eating healthy on a budget is buying items that are in season (squash, pears, apples, pumpkins).

trying to get the very best apples...this kid knew what he was doing

Liberty apple and Smoothee apple...I never knew there were so may varieties

found it!...the very last Honeycrisp!

Apple Cinnamon Buckwheat Pancakes

If J and I aren't whipping up protein pancakes for our pancake fix, we opt for buckwheat or whole wheat mixes.

We jazzed these up with apples and cinnamon...yum!

a couple hard eggs and breakfast is served!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Protein Power Pancakes

Power Pancakes
What you need:

6 egg whites and 2 whole eggs

1.5 cups of old fashioned oatmeal (dry)

3-5 heaping Tbsp of fat-free cottage cheese

1 tsp nutmeg

1 Tbsp ground cinnamon

1 tsp Watkins vanilla

you can use two to three whole eggs instead of the 6 egg whites if you desire

What to do:

Preheat a pancake griddle or frying pan. In a blender mix the first 3 ingredients on the list above. If the mixture is too thick then add a splash of skim milk, if the mixture is too thin then add more oatmeal and/or cottage cheese until the consistency is that of pancake batter. Next, add the nutmeg, cinnamon, and vanilla. Pour the mixture onto the griddle into normal pancake sized circles and flip once the first side begins to bubble. You can add blueberries and bananas to the pancakes or some all-natural peanut butter. Serve with sugar-free syrup. Serves 2-4 people.

stack of protein pancakes topped with unsweetened applesauce and sugar free syrup...yum

Jeremy got crafty with his pancakes

true love...he made a heart shape in my pancake

I got this recipe from my friend Mike Ormsbee

http://mikeormsbee.com/aboutmike

Until next time...

look good, feel good, do good...

to come...tailgate winners