Pre 4th of July breakfast

Happy day before the 4th of July! I love that I can use food to celebrate a holiday and what screams red, white, and blue more than a yogurt parfait!!

Since this is also a Thursday, how fitting for a #TBT recipe! This is one of my favorite breakfast recipes from my blog, homemade granola.

Original recipe found here. Now this recipe is also near and dear to my heart because my cousin got my uncle to change up some of his eating habits and one of those was breakfast. Since I developed the recipe, he trusted her and had it with yogurt and fell in love. You will too!! I modified this from the original recipe. I was out of brown rice syrup so I swapped that for applesauce. I also used flaxseed instead of wheat germ and a smaller batch. Too much of a good thing is still too much!!

photo 2

Homemade Granola

8 servings (about 1/3 cup)


2 cups old fashioned oats
1/2 cup almonds
1/2 cup sunflower seeds
1/4 cup flaxseed
2 tablespoons Chia Seed
3 tablespoons flax seeds
2 scoops of Vanilla Protein Powder
1 tablespoon cinnamon
1/2 cup applesauce
1/3 cup craisins


1.       Preheat oven to 325F.

2.       In a large bowl, mix together all the dry ingredients (minus the dried fruit)

3.       On the stove, hear the oil and brown rice syrup

4.       Once the oil and syrup are heated and starting to bubble, pour over the dried ingredients.

5.       Spread on a cookie sheet and bake 15-20 minutes. At about 15 minute or right as its starting to turn brown, add the dried fruit and bake for an additional few minutes.

6.       Remove from oven once it is golden brown.

7.       Let it cool and store in glass jars or Tupperware.

8.       Enjoy!!

Nutrition facts:

1 serving:  299 calories, 9.6g fat, 1.2g saturated fat, 37.9 g carbohydrate 16mg sodium, 15.2g protein


Now once you’ve made this adding 1 cup nonfat greek yogurt, 1/2 cup blueberries, 1/2 cup of  slice strawberries, and 1/4- 1/3 cup of granola. Layer in a glass or a jar and enjoy!!!



What is your favorite red, white, and blue food to eat on the 4th??




Forgot to give you a recipe!

I realized I never gave you the vegetable egg bake recipe. Silly Katie!!


2012-09-16 22.59.01

Vegetable Egg Bake

12-14 servings

1/2 of a large eggplant

1 zucchini

2 cups of chopped bell peppers (any color will work)

1 cup leeks (I used frozen)

2 cups spinach

3 tablespoons flaxseed

3 eggs

1 cup egg whites


1. Preheat oven to 375F. In a glass 9×12 pan, spray cooking spray and pour all the vegetables into the pan.

2. Mix the eggs, egg whites, and flaxseed in a bowl and pour into the dish.

3. Bake at 375 for 30 minutes or until golden brown.

4. Enjoy!

Printable Version: Vegetable Egg Bake

home sweet home

Even though it’s Tuesday and I got back on Sunday, it still feels good to be home. I think I say this every time I travel, but what a whirlwind of a weekend. It was one of those weekends that you had so much that you don’t want it to end. I clearly win paparazzi award considering I took over 400 pictures.    But the weekend really couldn’t have gone any better and it’s all because two people fell in love. 

More on the wedding later this week, I have a ton of photo editing to do. 
Since I haven’t had much chance  to go to the store since I’ve been back (lucky me classes happened to start yesterday), I’ve been getting creative in the kitchen with my meals. This pic was taken right before I left and needed to use up fresh berries but I’ve been making this cerealish concoction for the past several days. 
It’s adapted from the fitnessista‘s cookie dough cereal. This is a little simpler for when you are lacking ingredients.

Almond Butter Cereal
1/3 cup old fashioned oats
½ scoop of Designer Whey protein powder in vanilla
1 tablespoon of almond butter
Splash of almond milk
1.       Pour all of the ingredients into a bowl.
2.       Mix until all the protein powder is no longer visible and the almond butter has formed little balls with the oats.
3.       Enjoy!
Printable Version here: Almond Butter Cereal
well I’m off to bed, I’m pooped and have a lot planned for us the rest of this week, so hold on your mugs for some good recipes, workouts and some fun 🙂

Pre-wedding festivities

One day before the wedding calls for waffles, nails and toesies done up. Woke up and got the 5 miler out of the way and then got to work on some waffles. Then we loaded up the car and headed up to St. Johns and St. Cloud. Well time to get some lunch before the rehearsal and grooms dinner but enjoy the waffles!!

Oatmeal peanut butter waffles
3 tablespoons butter
3 tablespoons vegetable oil
1 1/4 cup flour
1 cup oatmeal
1tsp baking powder

1/4 tsp salt
3 tablespoons sugar
3 eggs 1 cup milk
1tsp vanilla
 1/4 cup peanut butter
 2 tsp cinnamon
1 apple
2 pinches of cinnamon

 1. Melt butter in the microwave and heat up waffle maker
2. Mix all the ingredients together
3. Spray the waffle iron with cooking spray
 4. Pour 1/3 cup of batter into the waffle square and cook til golden brown. 
5. While waffles are cooking, slice apples, sprinkle with cinnamon and microwave for 1 minute to 1 1/2 minutes. 6. Put apples on top of waffles and enjoy!!

 Xoxo, Katie

Tasty Overnight Oats recipe

Today was a day that before i knew it, it was time to leave work and I still had lots to do!! Needless to say today was busy. Luckily my breakfast and dinner were nutrient dense deliciousness.  
I stumbled upon a new delicious Overnight Oats recipe. 
Here are the ingredients:
 For this batch I used 
1/4 cup of oatmeal
1/3 cup of vanilla almond milk
 1/4-1/3 (whatever was left in the container) of nonfat yogurt
1 tablespoon of PB2
 1/2 tablespoon of chia seeds
 1 tablespoon of flaxseed

and cinnamon on top!

Put in the fridge and in the morning add…. 
 It tasted like an oatmeal blueberry cookie. You can bet your bottom dollar I’ll be making this again for my early morning tomorrow!

Well off to go back my bags for tomorrow! Big weekend ahead!!
What are your plans for this fabulous weekend???

Saturday tastes

I was pretty wiped after last night and a long day of work and ended up sleeping in a bit. I love saturdays because I can make a delicious breakfast. Today’s breakfast was Flax-seed Banana Pancakes. So good!! They have cinnamon chips, blueberries, whole wheat, flaxseed, and of course bananas!!
Waiting patiently for the pancakes to cook.
Finally, time to eat! My PB2 ran all over my plate making it not such a pretty picture.

Flaxseed Banana Pancakes

1.5 cups whole wheat flour
1 tsp baking powder
1 cup skim milk
1 large egg
1 medium banana
1/2 cup of blueberries
1/4 cup cinnamon chips
1 tsp vanilla
1 tsp cinnamon
Beat the eggs, and slowly poor in the milk, vanilla, and add the cinnamon. Mix well.

Add in the banana, blueberries, and cinnamon chips.

Add the flour and baking powder.

Mix all together.
Heat your pan or griddle and spoon onto heated pan, about 2 inches wide. 
Flip once they start to bubble.

Nutrition Info
Per pancake:
Calories 107.9 Protein:  3.2g Total Fat:2.6g,  Carbohydrate: 19.7g, Fiber: 3.2.

Printable recipe: Flax-seed banana pancakes

 After breakfast, I replied to some emails then headed to Cafe Ventana to take online midterm test.
These tests are always harder than I expect them to be. It took me awhile. I had planned on going straight to workout and eat after, however my tummy was growling around 1:30 and had to get some lunch. I ordered a turkey, omelet, and avocado panini. It was so tasty. The egg really complemented the avocado well.
 I need to try to make this sandwich at home.
So good. After lunch, I headed out to lifetime to workout. I ellipticaled, lifted and swam. Such a good workout. I did some circuits like assisted pull-ups, dips and air squats with a weight. I even felt good when I was swimming. I’m starting to feel stronger in the water which is an awesome and missed feeling. 
decided to catch some rays after i swam. 
Headed to good ol trader joes for some sustenance for the week; loaded up the car and headed home.
Dinner consisted of sauteed shittake mushrooms, lentils with light Havarti cheese, cucumbers, mini pitas with goat cheese, cucumber, and salmon. This was such a light and refreshing meal. I will be having it again, minus the mushrooms since I’m out of them. 

Per my sweet-tooth, I had some dessert: 1/2 smashed frozen banana, 1 little scoop of homemade cinnamon ice cream, cinnamon chips, and melted dark chocolate.

Oh and I almost forgot to talk about my new favorite drink: sparking water with fruit in it! Such a cold refreshing drink and so easy. Take sparkling water and some fruit and viola! a refreshing drink!!

After dinner I played with the sunflowers I bought at the store,
put some in my bedroom &

on the mantle. I love how sunflowers brighten up a room, especially a bedroom. 

Several of my friends and I have been talking about the Gooey peanut butter cookies and how easy they are to make. We then started toying with making them with almond butter. Well tonight I tackled that challenge.  The recipe can be found here:

Needless to say, they turned out amazing. I added some cinnamon chips on top for some added delicicousness. 
What all did you accomplish today??  Did you get everything done you wanted??


If I only could have 5 more hours in a day…

If I only could have 5 more hours in a day, I would get SO much done! I’ll be honest, it was my own fault for not posting for the past like 3 days. I would sit down and start typing and would slink away from my computer to bed from being tired. Here is a make up post for that. 
Thursday night, I decided was going to try the raved Over Night Oats that many people have been talking about. Mine consisted of 

1/2 cup of oats,
1 full container of chobani peach greek yogurt,
3/4 cup of coconut milk (added another 1/4 in the morning)
and 2 tablespoons of Chia seeds.
Mixed and all together and in the fridge it went. 


 Morning came waayyy too early (cough 4:50) and I had the usual morning pick me up, a skim milk misto made by yours truly and water.
Headed off to work where I enjoyed my delicious overnight oats with some added blueberries, and some coffee.  

The day got hectic and I forgot to document lunch.  I was estatic when I left the hospital because it was Friday and   I was going to Shakespeare in the Park for Othello.
We had a delicious spread, the picture does not do it justice!

My afternoon/ weekend was made by finding Somersault in St. Louis. Its a New Belgium product and I’ve only seen it in Colorado. Its seriously summer in a bottle.
Then it was play time!

When they first started speaking, I forgot I was watching Shakespeare, needed to get my ears tuned to Shakespearean language and iambic pentameter 🙂

That was pretty much my friday. I was my day off from working out which I thoroughly enjoyed.
Well off to bed, running a 5k in the morning and going for a lovely bike ride after, followed by more studying!!!