Tag Archives: healthy

Healthy FitMentality Pancakes!!!


I am on a constant crusade to prove that just because you want to eat good, nutritious food, doesn’t mean you love food less than others who aren’t quite as concerned with the nutrient value of their food. Yes, I try to eat clean as often as possible. Yes, I eat gluten free as often as possible. But that doesn’t mean I don’t love food!! I’ve posted and written about healthier takes on pizzas, chips, smoothies and even protein bars.

The other day, I had a hankerin’ for some pancakes. Many of my friends love going out for breakfast and getting a big pile of pancakes. I love breakfast, as well. However, since I started eating gluten free, and being more aware of what food I put in my body, I hadn’t had pancakes for quite a while. Knowing that one can make almost any food they love, with alternative ingredients, I set out to bake some gluten free, not too ingredient dense, pancakes. The result was awesome.

The term “healthy” or “healthier” is subjective. I’ve written about this and it’s something I think about often. However, compared to most commonly found pancake mix, it’s pretty clear this is a (if at the very least) health-IER take on pancakes.

Here is an example of an ingredient list to a common pancake mix found in most supermarkets.


I don’t even know what some of those ingredients are, therefore, I would rather they not be in my body. However, you be the judge.


I looked online for recipes with the ingredients I knew I wanted to use (oatmeal and almond flour) and made some tweaks.


The following is the recipe for FitMentality Pancakes:



Organic Lactose-free Milk (1 Cup)

Oatmeal (1 Cup)

Protein Powder (2 scoops)

Almond Flour (3/4 Cup)

Organic Free Range Eggs (4)

Sea Salt (1 tsp)

Baking Powder (1 tsp)

Organic Blueberries (1 cup, or so)

Coconut Oil

Cinnamon (optional)

The amounts don’t have to be exact, but this recipe worked well.


Turn your stove top on to about medium-ish heat.


While the pan is warming up, get your mix on! First, in a mixing bowl, combine the milk and oatmeal. Little by little, stir in the rest of the ingredients. The blueberries I used were thawed from being frozen, so I made sure to stir them in last, as to not make the batter too watery from the melted berry juice. With fresh blueberries, or any other berry, this would be less of a concern.

Mixing blueberries into the batter

Not too complicated, right? That’s one of the best parts of this recipe.

Once it’s all mixed together, put a bit of coconut oil into the hot pan. You get to decide how much to use. In my case, I used raw organic coconut oil that was a bit solid in the container. I took out a small chunk with a butter knife and melted it on the pan. Then, with a small cup or measuring cup, pour some of the batter into the pan, just like you would any other pancake. You’ll notice the batter is a bit more watery than most pancake batters, but never fear. The batter firms up once it starts to cook. How much batter per pancake is up to you. It depends on the actual size of the pancakes that you would like. In my case, I made some pretty big ones, that covered most of the surface of the pan.

Pouring batter onto the pan.


How do you know when to flip? Good question. That is something all breakfast cooks have had to deal with since the beginning of time. Or, at least, since pancakes were invented. A good rule of thumb, is to wait until the edges of the pancake seem to firm up. Also, if you give the pan a shake back and forth, and the center seems to be less watery, then you can try to flip the pancake over. You’ll notice, as well, that if you are able to slide your spatula under the pancake without it falling apart, then the firmness is about right. If you do not follow the previous advice, and try to slide the spatula under the pancake when it is still too watery, it just won’t work. When you are able to pick up the pancake in one piece on the spatula, do the best you can to turn it upside down, and still land IN the pan. It cooks much slower on the floor.

Once you have flipped the pancake and have given it a few minutes to cook on that side, it will be done! Put it on to an empty plate and repeat with the rest of the batter. When you are done, you get a serious pile of good quality flap jacks.




You can tweak the recipe in any way you like. You can use different types of berries, or even use different types of milk. The taste will just be a bit different depending on the substitutions you make. These pancakes don’t taste exactly the same as the ones you make from batter bought at the store, but I still think they taste good. An almond and oatmeal base is right up my alley. There are also different types of flour you can use. In the future, I will try to make these with a Quinoa flour. If you would like, you can add some sugar to the batter, if you wanted it to be a bit sweeter.

I sprinkled a bit of cinnamon and drizzled some honey over the final product. It.was.amazing.

Try it out!

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Guilt-free/Healthy Pizza


Mmmm, pizza. Don’t lie, you know you love it. Most of us do! The problem is, most pizzas do little more for our health than derail any sort of nutrition or fitness goal we worked so hard for. We already know overdoing it on pizza will only make us a bit fluffier than we had hoped. Granted, if you eat a slice or two from time to time, you will be fine. But some of us indulge a bit more often than “time to time.”


What if you could make one of your favorite junk food meals, just a little less detrimental to your diet, and just a little more nutritious?


Well, my FM friend, I have just the recipe for you.


This pizza is breadless. And, for those keeping track, also gluten free.


Wait, HOLD THE PHONE!! No bread?! Say whaaaat?!


Yup, no bread.


It tasted really really good too!!! I kid you not, ma’am sir. It tasted just like regular pizza and was a much more nutritious option. I found the recipe on Linda Wagner’s blog!

The crust is made out of mainly cauliflower. Yes, cauliflower. It provides awesome antioxidant and anti-inflammatory benefits.
Now, when a friend and I made this meal, we didn’t follow the recipe to the T from Linda’s blog. We more or less guessed on the quantities and it still turned out really good. Therefore, please excuse the less than perfect recipe that we used haha.
1 head of cauliflower. The bigger it is, the more crust you can make for the pizza.
4 oz of cheese. The original recipe asked for goat cheese, which I will try in the future, but we used regular organic mozzarella cheese.
1 egg
Tomato/marinara sauce.
A few leaves of basil
Sliced mushrooms
Sliced olives
How many ounces or cups of each? I have no idea what we actually used. But that’s the fun part. You can mess with the quantities until you find something that works.
Preheat the oven to 400 degrees.
Start to boil a few cups of water in a medium sized pan.
Chop the cauliflower into small pieces and run through a food processor, or in my case, a blender (blendtec). Run it until the cauliflower looks like the consistency of rice (grainy).
Add the food processor processed/blender chopped cauliflower to boiling water for about 6 minutes. You’re going to have to trust me on this one. When I did this step, it looked like the cauliflower disintegrated into the boiling water. I figured I had blown the recipe. If this happens to you, never fear.
While the cauliflower is steaming in the boiling water, place a clean dish towel over a strainer. When the 6 minutes are up, pour the water into the dish towel/strainer. The dish towel will act as a strainer for the cauliflower. Allow it to cool before folding the towel up into a pouch type shape, and squeeze the water out of the cauliflower.
Now, in a mixing bowl, combine the cauliflower, cheese and egg. This part I still need to figure out a bit better. You will find that if you melt the cheese in a bowl, in the microwave for a bit before you mix everything, it seems to make the process easier. Plus, if the cauliflower is still relatively warm/hot, it helps melt the cheese and makes it easier to combine the ingredients for the crust.
Once the “crust dough” is ready to go, transfer it onto a greased baking sheet. I used coconut oil to grease the sheet to make sure the crust from the pizza wouldn’t stick.
Depending on the size of the cauliflower that you used, the amount of crust or size of the pizza will vary. Go ahead and spread the mixture onto the greased sheet to make a thin layer.
Bake the crust in the middle rack of the oven for about 35-40 minutes.
Once that time is up, take the crust out, spread the sauce on top of it as well as whatever toppings you like on your pizza. We chose mushrooms,olives, basil and the rest of the mozzarella cheese. This part you get to do whatever you want. Whatever toppings you like; go nuts.
Put the pizza back in the oven and broil for a few more minutes. Or, until the cheese begins to melt.
Take it out, put some sliced basil leaves on top, and let it cool off for a few minutes.
Once it has cooled for a bit, and you can slice it without all of the cheese getting stuck to the slicer/knife, dig in!
This tasted so good, I can’t wait to make it again. Also, look at the ingredients. The crust used three ingredients! THREE!!! A delivery pizza or pizza from the freezer at the market will have who knows how many ingredients. This meal allows you to have complete control over what goes into your pizza, which makes it much less likely it will cause you to have a heart attack the next time you step on a scale.
Easy.Fresh Ingredients.Good Tasting.  Doesn’t get much better.
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It’s not a matter of “if”, it’s a matter of “how”

Does the following describe you? You are committed to making a change. You are convinced that you want exercise to be a bigger part of your life. You are starting to realize the positive changes that come about from eating a more balanced diet. If yes: I encourage you to focus on “how.”

Don’t say “I don’t know IF I can do this.” Say, “I will figure out HOW to do this.”

The information is clearly out there. There are a million recipes and lists of foods that are great to eat. There are a million work outs and exercises out there. There are studies and studies and studies about this and that and the other. There are TV shows and magazines and movies that refer to fitness and nutrition. It can all feel overwhelming. The trick is to find out what works for you. I am here to try and simplify this process. I will share what has worked for me, as well as ideas that will hopefully work for you.

This is a constant learning process. The information out there can feel like it’s a bit much and does take effort to wade through it all. However, what’s important is that we learn little by little and try the ideas that we think may work. We need to constantly be aware of what is and isn’t working for us, so that we can make the appropriate adjustments that are necessary for us to continue on this path.

This is a lifestyle. It takes time and effort. A lifestyle that can feel tough without the support of others. Maybe you are on this journey with close friends or family. Maybe you feel like you are the only one who cares about this. Regardless of your situation, you have a supportive community right here.

It’s important to motivate each other; to keep the fitness fire going. Sometimes we need motivation, sometimes we can’t help but share motivation with others. Either way, let’s help each other grow with this lifestyle.

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