5 Ingredient Banana Pancakes

 

Happy Sunday y’all! I hope your long weekend is treating you SO well!

There’s something about Sunday mornings that just makes me want pancakes. And about 90% of the time, I resist the urge. But today is one of the days in that 10% where I just need pancakes. Neeeeeed them. So here we are. I made pancakes.

But these pancakes are quite a bit lighter than any regular pancakes from a restaurant or a box! Minimal ingredients, and minimal sugar! And the best part – you can add/remove whatever toppings or mix-ins you want! Today I chose mini chocolate chips, because well just because. ๐Ÿ™‚ I went out to the beach early this morning with the team of volunteers to track sea turtles! Definitely one of the coolest things I’ve done – and this was the perfect way to fuel up after!

5 Ingredient Banana Pancakes

1 cup oats
1 banana, mashed
1 egg
1/2 teaspoon cinnamon
1 teaspoon vanilla

I also added 1 stevia packet for sweetness (optional) and a tablespoon of mini chocolate chips! You could also add nuts, berries, raisins, etc.!

Mash your banana first. Then add in the remaining ingredients and mix together until combined into a batter. Heat up and grease a skillet or griddle to low to medium heat (I kept it low to keep the outside from getting too crispy). Once it’s hot, add batter and cook like normal pancakes! Top with natural peanut butter or syrup, and enjoy!!

Hope you guys have a wonderful Sunday! You are beautiful. Thanks for reading!

XO beth

Low-Sugar Chocolate Oat Cookies

Hi guys! Hope your week is off to a fabulous start!

I’ve been spending lots of time with friends and keeping super busy when I’m not! Lots of beach time as well, because, well I think I’m turning into a mermaid.

And now… I have a fun recipe to share with you! It has a pretty funny story behind it.

First of all, I don’t know who to credit for the original recipe for this, because I got it from my Nana, who got it from someone. However, I did tweak it a little bit and make my own version of it because I love doing that!

Last month I went to visit my Nana and Pawpaw. When I go see them, my Nana ALWAYS has some sort of sweet treat made for me. Ever since I can remember, she’s always had fresh cookies, brownies, or some sort of yummy treat waitingย because she knows my love for sweets! Well this time, since she knows that I’m trying to maintain a healthy diet and enjoy finding new healthy recipes, she made me some healthy cookies similar to no-bakes (my FAV)!! How thoughtful is that?! Ugh she is the sweetest.

But when she told me about the cookies she made me, she said “Bethany, I made you these cookies because they’re healthier than regular ones and I know you’re eating healthy… but THEY ARE AWFUL!” Hahaha. So of course, when I tried them I loved them, and they were certainly not awful. *Disclaimer: we ended up making real no-bake cookies that weekend because we just needed the real thing too! Balance, right?* I just thought it was so funny that she thought they were so gross. She’s too modest – everything she makes tastes like heaven in your mouth.

That being said, these do not taste quite like no bake cookies. HOWEVER! They are not a bad alternative if you are counting calories or avoiding sugar! I honestly did enjoy them, and will definitely make them again. One of the main changes I made is adding a small amount of NATURAL sugar. When you look at most cookie recipes, there’s a minimum of a whole cup of sugar, so this still keeps them minimal sugar!

I’m not hating on normal cookies, but moderation is key! Sometimes ya just need a healthy alternative, especially with summer right around the corner!

Here is the recipe, including my changes I made:

3 ripe bananas
2 cups oats (I prefer old fashioned over quick)
1/3 cup peanut butter (I use natural!)
1/4 cup cocoa powder
1/3 cup unsweetened applesauce
1 teaspoon vanilla
1 tablespoon honey
*If you still need more sweetness, you can add stevia.

Preheat oven to 350 degrees. Mash the bananas. Stir in the remaining ingredients. Let the batter stand for 20-30 minutes. Drop spoonfuls onto baking sheet, and bake for 10-12 minutes. Enjoy!

I hope you guys have a lovely week! You are amazing. Thanks for reading!

XO beth

Homemade Almond Butter

If you’ve been following my foodie posts for very long you can probably gather that I’m a HUGE fan of peanut butter. Like, it’s basically a food group for me and I honestly have to practice lots of self control when it comes to pb! So when I first tried almond butter – which surprisingly wasn’t that long ago – I was immediately obsessed. I think I went through that first jar in about 5 days #noshame.

So a few months and several *expensive* store bought jars of AB later, I decided to give it a shot at making my own! It turned out really well!

BUT!! Here’s the catch to homemade almond butter that I learned pretty quick. When one tries to be healthy and keep it to minimal ingredients by using the plain, unsalted, naturalย almonds, one’s almond butter tastes very blah and straight up nasty. But when one wants to add some flavor by using flavored almonds, one adds lots of extra sugar and processed crap. But also more noms. So beware of your choice of almonds you use! Pick your poison. It is nice knowing what goes into your food (by making it yourself) but you have to be careful what almonds you get!

Pretty much anyย type of almond can be used for this; I tried both vanilla flavored (which was the yummiest but also the unhealthiest), unsalted natural (healthiest but least flavorful), and roasted salted.

For this batch, I went with the middle option and did the roasted ones. It’s super easy:

Put your almonds in your food processor – however much your processor allows at a time – and blend for 1-2 minutes, or until it starts sticking together and becoming hard to blend. Pulse a few times, and then stir it to loosen it up a little. To add a little moisture and sweetness, add a little bit of honey – about 1-2 teaspoons. Then continue to blend until it becomes moist and stuck together, or like almond butter consistency (duh!)! If it’s not sticking together or getting moist enough to the consistency you want it, you may add up to a tablespoon of oil (coconut or olive oil is preferred). I like to store mine in the fridge, just so it’ll last longer. ๐Ÿ™‚

That’s it! Super quick and easy! Hope y’all enjoy!

XO beth

3 Ingredient Peanut Butter Dip

Hi friends! Hope you’re all having a lovely hump day ๐Ÿ™‚

I’m praying for all you peeps in the middle of a blizzard – hope you’re stocked on bread and wine! I’m not gonna lie, it dropped to the 40s this morning here, and I thought I was going to freeze to death. Florida has officially ruined me. Anything below 70 feels like torture now! Eeek.

Anyways, today I threw together something yummy and wanted to share with you all. I came home from running errands and felt a little light headed and realized I hadn’t had any protein today! Yikes. Get it together Beth. So I looked in my fridge and found some plain low-fat Greek yogurt and some apples. Then I decided to make up a dip with the Greek yogurt.

One of my FAV go-to snacks is an apple and PB. So I mixed some PB into the Greek yogurt, along with a little honey, and BOOM. Yum city, trick. High in protein (about 14 grams for the whole bowl!), also high in taste ๐Ÿ™‚

Here’s the recipe:

1/2 cup low-fat plain Greek yogurt
1 tablespoon natural peanut butter
1 teaspoon honey (can use 2 tsp if not sweet enough)

Mix all ingredients together until fully mixed. Great for dipping fruit in! Enjoy!
*This yields about 2-3 servings, so you can definitely throw it in the fridge and save some for later!

Nutrient breakdown for WHOLEย bowl of dip (keep in mind it makes more than 1 serving):
Calories – 265
Protein – 14 g
Carb – 26 g
Sugars – 21 g
Fat – 7 g (this fat is only from the PB, so it is healthy fats! BUT be mindful when choosing peanut butter; go for natural rather than reduced fat, and look at the ingredients. You want one with minimal ingredients!)

Hope y’all like! Happy Nutrition Month!! Thanks for reading.

XO beth

3 Ingredient No-Bake Peanut Butter Cups

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Hi guys, and happy hump day!! I hope everyone had a great Valentine’s Day!

As many of you probably know, I am all about eating clean MOST of the time, and making healthy snack choices ALMOST all the time. But I’ve said it before and I’ll say it again — MODERATION is KEY!

You have to learn how to BALANCEย your healthy choices with a few indulgences here and there.

One of my favorite times to indulge is Valentine’s Day! I love chocolate. Like, A LOT. Like if my house caught on fire, I’d be real tempted to save the chocolate. Although I usually can’t keep any in my house because it tempts me too much. ANYWAYS.

This V-day, I decided to try a new sweet treat based on my favorite candy – Reese’s hearts! I made up my own peanut butter cups, using minimal ingredients to avoid the long list of crap-like ingredients. I included a picture of the long list of ingredients on a Reese’s (still love Reese’s don’t get me wrong).

I know I know, these aren’t the healthiest snack BUT they do have much fewer things in them than normal candy. It’s nice knowing exactly what goes into what you’re eating! I shared them with a couple friends for V-day treats and they seemed to be a hit! Here’s the recipe!

3-Ingredient No-Bake Peanut Butter Cups

Chocolate:
1 cup semi-sweet chocolate chips
1tsp coconut oil

Peanut butter filling:
1/3 cup natural peanut butter *look at the ingredients when choosing PB; less ingredients is best!
1 tsp coconut oil
*you may want to add a small splash of water here, depends how thick you want your filling. if you want it thinner but creamy, add a small splash of water.

Line a mini muffin pan with mini muffin cups (if you don’t have any cups that’s fine, just lightly coat the pan with oil!). Heat up chocolate chips until melted and smooth. Drop a small dollop of the melted chocolate into each mini muffin cup so that the whole bottom is covered. Melt the peanut butter and coconut oil, then add splash of water if necessary. Stir until mixed and smooth. Place a small dollop – slightly smaller than the dollop of chocolate on the bottom – of the PB mixture on top of the bottom chocolate layer. Then, top them all off with another (slightly larger) dollop of chocolate, so that the peanut butter is covered, for the most part. Freeze for 20 minutes. ENJOY!

Once frozen, these can be stored in either the refrigerator or freezer, just personal preference! You can also top with nuts, granola, etc. to add a little crunch! I’m trying it with dark chocolate and walnuts next time ๐Ÿ™‚ Hope you guys enjoy!

XO beth

Zoodles 3 Ways

Hi guys! I hope you’re having the best day! I posted a couple of zoodle picsย on instagram and got lots of questions about the recipes, so I decided to share a few of my faves!

Zoodles have become one of my current obsessions. I got a spiralizer last year and used it here and there, but lately I have been using it a ton. It’s so fun! Zoodles – zucchini noodles – are the perfect way to sneak some extra veggies into a meal without compromising a lot of flavor! And it saves a ton of calories!

So, I rounded up my three current, go-to zoodle recipes for you guys. They are easy, delicious, and light dishes that are perfect for a healthy lunch or dinner!

Sidenote – I have also gotten questions about the spiralizer I use, so I snuck in a couple pictures of it! Got itย from Amazon ๐Ÿ™‚

Zoodles with Tofu

There are several different ways to prepare tofu, but so far I think my favorite is just tossing them in some cornstarch (helps make them crispy) and cooking them in a cast iron skillet. I seasoned them with pepper, garlic powder, and onion powder. Season how you want though! Once you make the zoodles, just toss them in a bit of olive oil and sautee them briefly, until warm. Once the tofu is done, top zoodles with it and add sauce if you would like. You could add tomato sauce or soy saue; I’ve tried both and they add nice flavor!

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Spaghetti Zoodles

This one is probably the easiest of them all. Simply make the zoodles the same way as you did in the previous recipe. To make the spaghetti sauce, brown your meat (I use ground turkey but obviously you can use beef if you prefer!). Once meat is fully browned, add tomato sauce, a little garlic, and Italian seasonings. For added flavor, chop up an onion and cook it with the meat. Stir until thoroughly meat and sauce are mixed and simmer for about five minutes. Top zoodles with the spaghetti sauce and enjoy! (Top with parmesan if you like cheese)

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Pesto Chicken Zoodles

This is one of my all time favorites. Once you spiralize your zoodles, sautee them in a skillet with about a tablespoon of pesto; a little goes a long way! Two tablespoons if necessary. Remove from skillet and set aside. Dice up chicken breast into small pieces and cook in olive oil on the hot skillet. Season with garlic, onion powder, and pepper. While your chicken cooks, dice up a Roma tomato. After chicken is done, top your pesto zoodles with the chicken and tomato. I left it at that, BUT I think this dish would be great with some Feta cheese and olives on top as well!

I hope you guys enjoy! What are your favorite zoodle recipes?! Please share if there are any I need in my life!! Thanks for reading.

XO beth

Egg White Breakfast Muffins

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Hey y’all! I have been spending a lot of time in the kitchen lately, experimenting with healthy recipes and meal prepping! Now that operation honeymoon bod has commenced, I’m trying to take my meal prepping to the next level. Not that I don’t normally eat well regardless of upcoming tropical vacations, but I’m beyond motivated.

And we all know abs are made in the kitchen! Therefore, having healthy meals and snacks on hand helps avoid the temptation of less healthy options ๐Ÿ™‚

Now don’t get me wrong… I still give in to those temptations here and there. But being on Team A to Z (the fitness team I joined in Nov. and have loved ever since) the last couple months has really helped keep me accountable and more motivated than ever! **if you have any questions about fitness/nutrition coaching by my trainer please let me know!**

So, I am a huge breakfast person. If I were to have to eat ONE meal for the rest of my life, I’d pick breakfast every single time. And now that I’m increasing my workouts, it’s really important to get plenty of protein! Enter these egg white breakfast muffins! They’re packed with protein and nutrients from the veggies and are so easy to grab on the go when you’re rushing out the door in the morning! Or as a post workout snack! Plus they can be super versatile – if you don’t like the veggies I put in mine, experiment and use ones you love! An easy way to add more protein/calories would be to line the muffin cups with a piece of ham!! I chose not to, but this is a great addition!

Egg White Breakfast Muffins
(Yields about 6 muffins)

1.5 – 2 cups egg whites
1 bell pepper
1/2 an onion
2 cups spinach (use as much or as little as you want honestly)
dash of garlic powder
dash of black pepper
shredded cheddar cheese, if needed (I left a couple of mine without cheese for myself but I like to add a little cheese to my hubby’s!)

Preheat oven to 375. Dice up your bell pepper and your onion. Cook the diced peppers and onions on a skillet until they’re tender and slightly browned; about 5 minutes. While that’s cooking, separate your egg whites if not using from a carton, add in the seasonings and stir, and pour into muffin cups. *If lining with ham, do that before pouring egg whites in! Roughly chop your spinach. Sprinkle a handful of peppers and onions into each muffin. Sprinkle in spinach. Top with cheese, if using. Bake at 375 for about 25 minutes, or until eggs are cooked! Enjoy!

Hope your Saturday is as awesome as you are!

XO beth

Resolution-Friendly Snacks

Hi babes! I hope this post finds you well! I’m so glad it’s Thursday; this week has been super busy, and this weekend is going to be even busier but in a good way! I am regretfully really behind on Grey’s AND Scandal right now (I know I’m ashamed), and I feel like my Thursday would be significantly better if I could actually watch tonight’s episodes. Ugh. First world problems?

ANYWAYS. Let’s talk about healthy snacks! I’ve seen so many people post about theirย healthy resolutions for the year, so I thought I’d share a few of my favorite snacks that are yummy and nutritious without going overkill in calories!

First is baked apples. GAME. CHANGER.

I have allllllways been an apple a day kinda gal. Like since high school I have eaten apples all the time. Sometimes more than one a day – and let me tell ya, I don’t think it’s true that they keep the doctor away haha. But they are great snacks!

Somehow, I have never really thought to bake them, I’ve always just sliced them up and eaten them with peanut butter or almond butter. One night my dear friend Nora mentioned something about baked apples for dessert and I immediately thought, “okay I need that in my life.”

So here we are, a few weeks later, and I have baked many an apple since. Thanks Nora ๐Ÿ™‚ It’s such a great cure for those nights when your PMS is screaming at you to eat all the dessert in the world but you don’t want to cheat on your meal plan so you bake an apple, melt some PB, and if you really wanna get crazy with it, serve them warm with Halo Top ice cream. Thank me later.

Recipe:
1 apple (if single serving – more depending on # of people)
cooking spray
stevia (1 packet usually does it)
cinnamon (to taste)

Slice up your apple (my current apple of choice is the Fuji; they’re big so even one is shareable! this recipe is husband approved). Spray a baking dish, glass is best, and line your apples on it. Sprinkle your apple slices with cinnamon and Stevia. Bake at 375 degrees for about 20 minutes.

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Next up we have rice cakes. Which sounds really boring. However, if you top it with the right things, it’s actually amazing. My toppings of choice for rice cakes are peanut butter (or almond butter or PB2) for a sweet one and avocado for a savory!

Now, if you’re on a strict meal plan and don’t want as many calories, then consider just using PB2 on this one. These rice cake snacks are healthy, but they are high in unsaturated fats – the good fats! but still fats, which means calories. So if you have the room in your plan, these make a great post-workout snack!

Tip: buy the UNsalted unflavored rice cakes ๐Ÿ™‚

For the sweet one, I just spread nut butter of choice on the rice cake, throw on a few slices of banana for extra nutrients, and about a teaspoon of chia seeds. If you want extra sweetness, drizzle with honey!

For the savory one, simply slice and mash up about half of an avocado, spread it on the rice cake, and sprinkle with a tiny bit of pink himalayan salt (I get mine from Trader Joe’s, it’s lasted a while) and pepper. If you’re into spicy foods, add some red pepper flakes! I’m not brave enough for that, but if you are I admire it about you.

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That’s all for now! Hope you make it to Friday in no time! You are beautiful. Thanks for reading!

XO Beth

Sweet Potatoes: My Spirit Veggie

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Hi y’all! I hope this post finds you well! I’m so excited that it’s December (although a little confused how time flew so fast)! I absolutely love Christmas time. I’m pretty sure I’m like 3/4 elf.

The other fourth of me that isn’t elf is probably just sweet potato. Ask my husband – I am obsessed and eat them at least once a day. (Watch- I’ll get sick of them in a month from burning myself out).

I’ve gotten lots of questions about how I cook my sweet potatoes — if you follow me on Instagram (@bethtayreas) or Snapchat (bethtayrich) then you’ve definitely seen me post lots of sweet potatoes with my meals. The last person who asked how I make them is when I realized I’ve never put it on the blog!

So, while there are about 1,000,000 ways you can prepare the sweet potato, here are my two favorite ways! PS- these are the easiest recipes ever! Whether you cook or not, you can do this ๐Ÿ™‚

Diced Skillet Sweet Potatoes:

Chop the ends off of your sweet potato, and cut it into coins. Then cut those coins into little squares. You can make your little squares as large or small as you want – all preference. Heat a skillet on medium-high heat and add just a touch of EV olive oil (I barely use any, because of the meal plan I’m currently on. You may use up to 2-3 tbsp if you want.) Add the diced up potato to the skillet and stir around until all pieces are coated somewhat. Sprinkle them with garlic powder, onion powder, and pepper. I skip the salt, but again, preference! Sautee until they’re crispy on the outside but soft on the inside! Probably 10-15 minutes. Hint: poke the thickest one with a fork to see if they’re done. If your potato is larger or you are in a hurry, a trick is microwaving it a minute or two before cutting it up.

Enjoy! I love eating these with eggs in the morning, or as a side for lunch or dinner!

Baked Sweet Potato Wedges:

Pre-heat your oven to 415. Chop the ends off the potato and cut in half (like you’re cutting into two large coins). Then turn each piece on its end and cut long ways into fry-like pieces (or wedges…obvi). You can make your wedges as thick or thin as you want. Toss them in a little olive oil, then place them on a baking sheet evenly spread out. Sprinkle with garlic powder, onion powder, and pepper. Bake at 415 for 15-20 minutes (until soft all the way through). Enjoy! Great with ketchup if you’re into that ๐Ÿ˜‰

Hope you guys like these! Thanks for reading, hope you’re having the best day!

XO beth

Strawberry Chocolate Protein Smoothie

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Happy Sunday loves! I hope your weekend has been lovely! I have been studying for an exam all weekend, but it’s been filled with a few fun study breaks. The weather here is still amazing, so I’ve been outside every chance I get.

Yesterday, after the hubby and I worked out, I made him this smoothie. And of course, I had to sample it. That’s when I realized how yum it is and that I should share with you guys.

Its a great post workout snack to get some protein to those muscles. Or just a healthy way to treat your sweet tooth. And it’s not one of those smoothie recipes with like 27 ingredients. You most likely have all these in your kitchen already.

Strawberry Chocolate Protein Smoothie:

handful of frozen strawberries (about 3/4 a cup)

2 tablespoons of PB2 (use natural peanut butter if you don’t have pb2)

1 scoop of chocolate protein powder (can sub with 1 tbsp cocoa powder)

1 cup of nonfat milk (used vanilla almond milk for my hubby and it was yummy, but use nonfat if trying to count calories. Also, use less milk if you want a thicker smoothie)

Blend until combined! Add stevia for sweetness if you want. And I would have added a cup of spinach if I had some in my fridge!

Hope you all enjoy this if you try it! Play around with measurements to get your preferred consistency.

Have the best Sunday!

XO beth