Health & Fitness


Pretty sure I have said this before, I would eat breakfast every meal of the day.

And sometimes…. I do.

Don’t judge. You know it’s delicious.




But sometimes the breakfast options aren’t quite up to snuff nutritionally. Which is why I love finding healthier ways to enjoy this delightful meal. Whether it’s pancakes, waffles, a parfait, they don’t have to be unhealthy! The biggest culprit of most of these dishes is the sugar.

Most of iHop’s pancake servings have up to 40 even 50 g of sugar!!!! That is almost double the sugar that you should have in an entire day… in one sitting… on one plate… oh my. When you put that much sugar with so little protein? Well, it’s a recipe for disaster on anyone’s health.




These pancakes have more protein than sugar, and the natural sweetness from the apples is not only perfect for this time of year, but also a great way to get some great taste without the added enemy. With that, it is really important to get unsweetened applesauce, if you don’t, that definitely kicks up the sugar content. Just compare the two jars next time you are in the grocery store, the difference is… noticeable.

I used Tera’s Whey Vanilla Protein Powder that you can find in most grocery stores, and Whole Foods. The taste is so subtle that it doesn’t take over the entire meal. If you have a protein powder that you prefer, go right ahead! Just know it may change the taste a bit.





Serves 3 | about 8 small pancakes

1 medium apple peeled, sliced

  • ¾ tsp. ground cinnamon divided use

  • 4 large egg whites (½ cup)

  • ½ cup unsweetened applesauce

  • ¼ cup unsweetened almond milk

  • 1-2 scoops whey protein powder vanilla flavor

  • ¼ cup old-fashioned rolled oats

  • 6 Tbsp. oat flour

  • ½ tsp. baking powder

  • ½ tsp. ground cinnamon

  • ½ tsp. ground ginger (optional)

  • 1 dash ground nutmeg (optional)

Thinly slice the peeled apple and mix/coat with as much ground cinnamon as you want, then cook in a small skillet until the slices are cooked through thoroughly. This should take a few minutes, but make sure not to overcook or burn! Once they are done, set aside as your topping.

Meanwhile, mix the egg whites, applesauce, and almond milk in a small bowl together. Then mix the protein powder, rolled oats, oat flour, baking powder, and cinnamon in a medium bowl. Then slowly pour the wet ingredients into the dry and mix together. Careful not to over beat or beat too hard as the egg whites could change the consistency of the pancake.

I used a cast iron flat skillet to cook my pancakes, but once your pan-of-choice is coated with cooking spray, and heated slightly stove-top, begin to pour the batter. (*note: I tend to heat my pan on medium, then just before pouring the batter turn it down just a tad as not to burn the edges on contact) I tend not to go off of time, but notice the bubbles in the batter, once the outside or a generous portion of the batter has bubbles in it, then it’s ready to flip!

Stack your pancakes, top with cooked apple slices and maple syrup of choice. (*note: the nutrition facts below do not account for the maple syrup, which, obviously, changes the sugar content. My suggestion? sugar free maple syrup! Yes, it’s a thing, and yes it gives just the hint of maple that I need to complete my healthy breakfast.)

I cooked one pancake a time to cook them all evenly, and made 8 small pancakes. But if you choose, 4 medium ones would make for a perfect 2-serving meal.






Health & Fitness


I’ve always been a sucker for quick-breads. 




And I know they’re unhealthy, but I just can’t help it! They’re delicious, seasonal… and you can MAKE them healthy! 

This bread is the bomb, not only because you have a lot less dishes to do after you’re done, but because it’s healthy, high in protein, low in sugar, and ummm… quick bread! 

My husband and I went to the apple orchard the other day and well… have enough apples to make dozens of loaves. Challenge accepted! But look forward to seeing more posts with other apple recipe options. Perhaps donuts 😀 protein balls, breakfast cookies, skinny pancakes? The options are endless! 





// makes 1 loaf // 

2 eggs

1/2 cup vanilla siege’s yogurt 

6 tbsp natural cane sugar 

2-3 tbsp olive oil 

1 1/2 cup peeled and shredded apple (about 2 small-medium apples) 

1 tsp vanilla extract 

3/4 cup rolled oats 

1 tsp baking soda 

1 tsp cinnamon 

1/4 tsp salt 

1 cup whole wheat flour

1/4 cup unsweetened almond milk 


Preheat your oven to 350ºF (176ºC) and grease a 9×5 loaf pan. 

Meanwhile, in a large mixing bowl, beat the eggs and mix in the yogurt, sugar, vanilla, olive oil and half the shredded apple until well combined. 

Into the same bowl, stir in the oats, baking soda, cinnamon, and salt. Add in the flour and give it a few good stirs until adding in the remaining shredded apple. Fold everything gently until completely combined 

*I added some almond milk here so the bread wouldn’t be so dense. Use your discretion here! It shouldn’t be too watery but shouldn’t feel like cookie batter either. 

Transfer the batter to your loaf pan and spread it out evenly. Bake for about 30 minutes, or until a toothpick/knife comes out of the loaf cleanly. I bake mine in my toaster oven, so it tends to bake quicker. If you use a standard/kitchen oven, you will likely need to bake closer to 45 minutes. 

*Take a peak about halfway through and make sure the top isn’t burning. At this time I tended to top it with foil to avoid over-browning. 

Remove the loaf from the oven when done baking and allow it to cool before removing it.