Pumpkin Carob Pancakes with Tofu Cream

Fall is here and while I’m slightly in denial because of recent 90 degree days here in Pittsburgh, there’s no denying that Pumpkin Spice has made it’s grand return to the foodie scene.

Here’s my quick & tasty contribution to Fall flavours.

Ingredients: 

1 cup Annie’s Organic Pancake Mix

1 cup pumpkin purée

1 tbsp homemade vanilla extract – MY RECIPE HERE

2 tbsp homemade pumpkin spice – MY RECIPE HERE

1/4 cup carob chips

Water as directed

Tofu Cream

5 oz soft tofu 

1/2 cup aquafaba

1 tbsp liquid stevia

1 tsp ginger powder

2 tbsp maple syrup

1/4 cup water 

Granola

1 cup oats

1/8 cup pumpkin seeds

1 tbsp cinnamon

1 tbsp coconut oil

1 tsp maple syrup 

Directions:

Cakes: Mix pancake batter powder with all wet ingredients, slowly adding lukewarm water until batter consistency is thick on the VERGE of runny….set aside. Once toppings are created heat pan to medium/medium-low temps and pour out 3″ pancakes & drop in carob chips. Allow to bubble on one side, then flip. 

Cream: Place all cream ingredients in hand blending vessel OR small mixer and mix for 2-5 minutes to achieve whipped topping consistency. Variance will be noted on kitchen temperature as related to aquafaba.

Granola: In pan on medium low heat add coconut oil with maple syrup & mix, add oats and toast for 3-5 minutes and at last moments add pumpkin seeds and toast for 1 minute or so. Sprinkle with cinnamon at very end.

Lastly, top pancakes with cream & sprinkle with spiced oat mix.

Makes approximately twelve 3″ pancakes.

Food Medicine Fact: Pumpkin

  • The potassium contained within pumpkins can have a positive effect on blood pressure.
  • The antioxidants in pumpkin could help prevent degenerative damage to the eyes.
  • Avoid canned pumpkin pie mix, as it typically contains added sugars and syrups.
  • Uncut pumpkins should be stored in a cool, dark place for up to 2 months.
  • Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes.

 

Tips for keeping training exciting

Who doesn’t selfie between sets?

Motivate my workout! When you train day in, day out with no end in sight, it can get overwhelmingly – blah.

Without a show date, high school reunion or vacation booked we can easily lose our drive for keeping the gains train going. Have a look through these simple tips for keeping the fitness flame alive for you all here.

Momma didn’t raise no quitter!

Add some “Flix” to your kicks.

Cardio can really beat your brains especially when it’s always indoors and monotonous. If you have the data or wifi, try watching a new series or a movie in pieces while you pedal, step or jog.

Sign up for classes in advance

Commit to be fit! Using apps like Mindbody for yoga, pilates or group fitness classes allow you to sign in before the class goes on, often several days in advance. Book your fitness like you do your haircuts and mani pedis, it’s a necessity.

Create mini goals

An additional 5 lbs, another 1/2 mile, getting down half a pant size. All great mini “now” goals to keep you pushing the envelope on a daily basis.

Get outside

If you’re not a competitive bodybuilder you don’t need to get all of your training in at the gym. If you live by mountains, hike and ski. If you live by lakes, swim and paddle. There are so many fun ways to get your fitness on without the clanging of metal on metal.

Revive your radio

Playing the same old tunes every session can get super repetitive. Now that the world doesn’t run on HMV it’s much easier to sample new music all the time. Cool streaming stations like Spotify even allow us to “discover” music they think we will like.

For something new, check out this personalized playlist on Spotify HERE. 

Fitness is a blessing, remember that many do not have the ability to train as freely as you do. Use it to elevate your mood, your heart rate and your outlook on life.

Keep on trucking.

XX – S

Pittsburgh Meal Prep Discounts

Cool news ~ Pittsburgh Fresh clients are now able to have me PERSONALLY design their weekly OR monthly macros/meal plans for goal oriented nutrition!
 
Fat loss, muscle gain, maintenance calories…whatever your needs we will get you on your way.
 
There is a time requirement prior to your order being delivered so please have a read through the product details on my site. We are working through the details so please bear with us through any changes. Simply place your order and then purchase one of the services below as soon as possible to allow for enough time to build your personalized macro plan. 
 
*This discounted service is for Pittsburgh Fresh clientele only*
 
Any folks who are ordering can use my discount code for a 15% savings (anyone can use this, anytime):
SASHA15
 
Pittsburgh Fresh Facts:
 
*HQ located in Brookline, PA
*No preservatives & fresh made in Pittsburgh
*Ingredients from scratch in house including mayo, BBQ sauce, stock,dressing etc.
*Most meals are gluten and dairy free *and they now have a VEGAN line on trial* (unless otherwise noted)
*Meals are pre-prepared & take 2 minutes to heat
*Menu changes weekly
*Grab ‘N Go Cafes at FASTER Robinson + Southpointe and at MECKA Fitness
*Delivery Locations below as well as home delivery
 
Mecka/Crossfit Mt. Lebanon
Urban element
Raw training
Naturally Soergels
Crossfit Athletics
FASTER Robinson
FASTER Southpointe
Steel Revolution
Cycletique
Downtown hotels and offices
 
 
 

Healthy Fats ~ Your introduction to MCT Oils

 

Putting a spotlight on a health food product that some of you may not be aware of ~ MCT Oil. It’s pretty tiring to live with low fat dogma, so many folks who are misled have an utter lack of healthy saturated fats in their diets.

I said HEALTHY FATS, not the deep-fried, cancer-causing stuff!

MCT can be found in coconuts, coconut oil and palm kernel oil, small amounts of MCT can be found in butter and other high-fat dairy products from grass-fed cows and goats.

DO NOT CONFUSE extremely unhealthy industrial versions of coconut & palm oil (hydrogenated) with organic, virgin and unrefined oils available as “health foods.”

MCTs are medium chain triglycerides & can be turned into ketones, which are an excellent source of energy for your body — (better than glucose).Ketones produce less reactive oxygen species (ROS) when metabolized to produce ATP.Ketone supps are still under development so your best bet is to use MCTs found in foods and supplements.

My favourite (more costly) type of MCT is straight C8 (caprylic acid). It converts ketones faster than C10 fats & digests well.

Coconut oil provides a mix of all the medium-chain fats, including C6, C8, C10 and C12.When it comes to curbing hunger you want C8 and C10.Ketones aid in suppressing the hunger hormone.

MCT oil can be consumed every day. If just starting; 1 teaspoon of MCT oil per day with a handful of nuts, with creamer in your coffee or as one of the oils in your salad dressing. Once your tolerance increases, increase that amount to 4 tbsp per day. One of the ways you can improve your tolerance is by using the powdered form in shakes or home baked keto muffins or breads.MCT oil is more easily digested by those struggling to digest other types of fats ie; sufferers of malabsorption, leaky gut, Crohn’s disease or gallbladder infections/removals.

MCTs enhance thermogenesis and fat oxidation, thereby suppressing the deposition and accumulation of body fat.In other words, they have a heating effect, and your body can readily use ketones as fuel for energy in lieu of carbs. When you burn fat and produce more ketones using MCT, you are provided with effects that are very similar to the keto diet without having to reduce your net carbs as drastically.

MCTs Are Part of a Healthy Diet — They’re Not a Miracle Cure

If you are interested in trying this oil out for yourself, start slow and mind your guts! As always, a clean diet and regular exercise come first in maintaining a healthy weight, strong bones and low stress life.

xx – S