Banana Nut Pancakes

Hello Lovely,

Did you know that this year National Pancake Day is on February 13, 2018? I never really share pancake recipes here. I'll admit I've become very fond of waffles lately, but this weekend I was particularly inspired to make pancakes. I didn't want plain pancakes of course. So I grabbed a banana and got busy! And what better way to celebrate than with banana nut pancakes? These pancakes are the perfect way to use up those lingering bananas on your counter, and with pumpkin flax granola, they are incredibly healthy, light and moist in every bite. If only we could have this for breakfast every single morning!


Banana Nut Pancakes


  • 1 cup all purpose flour (or vegan alternative)
  • 1/4 cup brown sugar
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 tablespoon pumpkin pie spice
  • 1 heaping handful pumpkin flax granola
  • 1/2 cup lactose free milk
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 large ripe banana, mashed


  1. Combine all ingredients starting with the dry ingredients then add the wet ingredients one at a time.
  2. Heat a skillet on medium low heat and coat with a non-stick spray.
  3. Pour or scoop the batter onto the skillet, using approximately 1/4 cup for each pancake.
  4. Brown on both sides and serve hot.
  5. Serve with fresh banana slices, powdered sugar or even vanilla frosting for added sweetness!

Whole Wheat Peanut Butter Pancakes

Hello Lovely,

This recipe is a light spin on breakfast by using whole wheat flour, with the added protein boost of peanut butter.  This component adds moisture and flavor to your pancake and removes the necessity for syrup or any other sweet topping.

Whole Wheat Peanut Butter Pancakes


  • 3 tablespoons of whipped peanut butter
  • 1 cup milk
  • 1tablespoon white vinegar
  • 1/2tsp salt
  • 1.5 cups brown sugar
  • 1 large egg (cold)
  • 1 tablespoon melted butter
  • 1.5 cups whole wheat flour
  • 1 tablespoon vanilla extract (optional)
  • 1 tablespoon baking powder


  1. Combine the milk and vinegar and let sour for 5 minutes.
  2. After 5 minutes add all liquid ingredients: egg, butter, vanilla as well as the salt and baking powder.  
  3. Sift the wheat flour and/or pour slowly into the bowl and mix to keep a smooth texture.  
  4. Heat pan or pancake maker and cover lightly with a non-stick spray, butter or olive oil. Depending on the size of the pancake, let cook for 3 – 5 minutes on each side.  
  5. Use your favorite toppings such as fresh strawberries, fruit preserves and jams or syrup and enjoy this recipe for breakfast or brunch.


What is your favorite topping? Do you love pancakes?  


Carrot Cake Protein Balls

Hello Lovely,

These Carrot Cake Protein Balls are the easiest carrot cake recipe ever. It is perfect for those night when you are craving on a guilt free carrot cake. I've never made anything raw before and in the past haven't been fond of no bake recipes, but these light snacks are made within 3 minutes, they're sweet, natural, fulfilling and simply delicious.


They're perfect for light snacking and a recovery snack after a hard workout. Even my goddaughter loved these at her birthday party this past weekend. You can customise these with whatever nut butter you have on hand and throw in extra protein like nuts and dates (I don't like any of that stuff and one of my best friends who ate one is horribly allergic).

I used my Baobab protein powder, but you can use your favourite protein powder. I even added apple-banana applesauce for more moisture and natural sweetness. What you end up with is a wonderful carrot cake flavour that is super moist with a little added crunch if you add the nuts. Make it gluten free by using gluten free ingredients.


Carrot Cake Protein Balls


  • 1 cup rolled oats
  • 1/2 cup flour (I used whole wheat)
  • 1/2 cup grated carrots
  • 2 tablespoons whipped creamy peanut butter
  • 3.2 oz. apple-banana applesauce
  • 2 tablespoons protein powder
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon vanilla extract
  • 1 teaspoon pumpkin pie spice
  • Optional: 1/4 cup nuts of your choice and a fruit like dates, raisins or apricots


  • 1/2 cup powdered sugar
  • 1 teaspoon milk of your choice
  • t teaspoon almond extract
  • 1/2 teaspoon pumpkin pie spice


  1. In a food processor with the S blade attachment add al the ingredients.
  2. Process until it comes together and form a ball. You may have t ostop the food processor each 30-45 seonds, scrap down the side of the bowl and repeat until it form a consitent raw batter. It should not take more than 3 minutes.
  3. Using your hands shape carrot cake balls.
  4. Place each balls onto a tray covered with baking paper.
  5. Mix ingredients for topping and place in a piping bag or drizzle with a spoon. Don't make the same mistake I made by making my topping too liquidy, because it went over each ball like a glaze rather than a topping.
  6. You can enjoy the balls straight away or refrigerate them for 1 hour to harden a little.
  7. Will keep for 1 week in the fridge in an airtight container.


Hello Lovely,

How is your clean eating going so far? Don't tell me you're off the wagon already! Maybe you're not sure where to begin.Don't worry, I'll give you guys a free pass because Valentine's Day just went and I'm sure you did a lot on indulging with your loved one or by yourself if you're single.

 I've always been fond of salmon. It's an excellent source of B12, vitamin D, omega-3 fatty acids, protein, biotin, potassium and so much more! Unfortunately, salmon is not cheap depending on where you live, so this tends to be a special treat only kind of dish.

Even after buying the salmon, you may be unsure of what to do with it. After walking around in Whole Foods for an hour (mostly killing time while looking for ingredients not sold here in The Bahamas), I was tempted to buy some salmon burgers. There were so many varieties, I had no idea you could do that much with it! Just as I reached to pick up one I remember two important things: we had salmon at home in the freezer and I was leaving in two days so the burgers would go to waste. We didn't do much grocery shopping so I didn't have any fancy ingredients on hand. That's what makes these burgers so awesome! As long as you have salmon on hand, you can stuff them with anything else you already have in your fridge or pantry. This was my attempt at using the last of the groceries before leaving so that they don't go to waste (my boyfriend really doesn't cook).

If you don't have a grill, don't worry, you can totally make this in a frying pan. I was lucky enough to have a George Foreman grill on hand so that made cooking it a lot easier (after scrubbing off the debris from my boyfriend's meat burger). There isn't much to these...just a bit of egg, breadcrumbs, and seasonings of your choice. I added ricotta because I love cheese stuffed anything. ANYTHING! Add pepper to kick it up a notch if that's your speed and VOILA! An easy dinner you don't have to feel guilty about!



  • 1 pound salmon fillet
  • ½ cup Panko style crumbs (Almond meal can be substituted for you GF folks)
  • 1 egg - slightly beaten
  • ½ cup chopped yellow onion
  • ½ cup chopped red pepper
  • 1 tablespoon ricotta cheese
  • ½ teaspoons salt


  • ⅓ teaspoon pepper


  1. Remove skin from salmon fillet and mince salmon. If you're using frozen salmon fillets you don't have any skin to remove. Just defrost and mince the salmon with your fingers or a knife.
  2. Add minced salmon and remaining ingredients to bowl and combine.
  3. Careful not to over handle.
  4. Form into 3 large or 4 small patties about ½ inch thick
  5. Heat grill pan or BBQ to medium to medium high.
  6. Cook 4 minutes on each side or until completely cooked through and center feels slightly firm.
  7. These cook fast - careful not to over cook or will become dry.

Rise & Shine: Vanilla Almond Coffee Smoothie

Show of hands, who here is a morning person?



Yeah, that's what I thought. I'm the kind of girl that will hit snooze twice or three times before swinging my legs out and jumping out of bed. (Well most mornings, it's a semi-fast paced crawl out of bed).


I've recently been thinking about setting up healthy morning and night rituals. One of my new morning rituals involves reading a bible scripture every morning. So I downloaded an app that brings it to me. I try to read it just before or after my shower, before checking my other notifications. It's a great way to get your mind centered and ready for the day ahead. But why stop with your mind? I tweaked a recipe from Lauren Conrad, and hope to make this a staple in my morning ritual. I find that although I enjoy a hot cup of coffee in the morning, it leaves me feeling sleepy and luggy. This recipe on the other hand made me feel energised. I wouldn't say that I'm ready to do back flips, but I'm also not hiding behind my computer screen trying to sneak a nap either.

Rise & Shine: Vanilla Almond Coffee Smoothie


  • 1 cup coffee, chilled

  • 4-5 ice cubes

  • 1 cup vanilla almond milk

  • 1 scoop of your favorite protein powder (I suggest anything in a vanilla)

  • 2 drops vanilla extract

  • 1/2 cup sugar

Put all ingredients into a blender and blend until it becomes a smoothie consistency. Add more ice cubes if you prefer. Serve in a mason jar or your favourite tumbler and enjoy!

Did this put an extra pep in your step? Sound off in the comment section below and if you loved this recipe and can't wait to see more, don't forget to SUBSCRIBE!