Monday, 8 October 2012

Clean Recipe: Pumpkin Pie Protein Oatmeal Bake

A perfect fall breakfast or pre-workout snack.  I make a batch at the beginning of the week and package it up for work-week breakfasts.

Or, serve fresh out of the oven as a clean dessert and top with a spoonful of frozen greek yogurt.

Pumpkin Pie Protein Oatmeal Bake



2 C large flake oats
4 Scoops vanilla protein powder (I use Sunwarrior)
2 tsp pumpkin pie spice
2 tsp cinnamon
1/2 C truvia (or sweetener of your choice)
1 tsp baking powder
1/4 tsp salt

4 egg whites
1 C unsweetened almond milk (I use vanilla flavor)
1/2 C fat free greek yogurt
1 tsp vanilla extract
1 C raw pumpin



Preheat oven to 375 F.

Combine dry ingredients in large bowl.

Mix together wet ingredients in a medium bowl.

Pour wet ingredients into dry and mix until just combined.

Pour into greased 8x11 glass baking dish.  Bake for 45 minutes or until top is golden brown.

Makes 4-6 servings.  If 6 servings, 211 calories and 20 g protein.   If 4 servings, 316 calories and 29 g protein. 

Happy fall, loves!



Wednesday, 5 September 2012

Clean Greek Yogurt Pancakes + Blueberry Compote

Here is a great recipe that I’ve pieced together from the gazillions of protein pancake recipes out there.  Greek yogurt is my new obsession, I recently found a giant 3 pack of fat-free plain at Costco and I’ve been going to town with it.  Greek yogurt is my new best friend.  It makes these pancakes super moist, dense and delicious.  Very filling.  Not dry like most of the protein pancakes I’ve tried (I swear it’s something with adding whey powder, it literally makes them hard to swallow… YUCK!) 

I’m totally into having these for dinner and refrigerating the rest for a quick breakfast in the morning.   You don’t even need to put anything on them, they are delicious as is, but if you are feeling really fancy, try the blueberry compote.  Sounds elaborate, but it’s just frozen blueberries and a bit of water boiled in a pot.  But SHHHHHHHHHHHHHHHHHHHH, it’s our secret.

Oh, and they're free of the bad stuff like gluten and refined sugar.  Totally clean.


Clean Greek Yogurt Pancakes
½ C oat flour
½ tsp baking powder
¼ tsp salt
½ tsp (heaping) cinnamon
1 tsp Truvia (or clean sweetener of your choice)

1 C fat-free greek yogurt
½ C liquid egg whites

Coconut oil for pan

If you are making the compote (see below for recipe), put the blueberries on the stove before starting the pancakes.  It takes about 20 minutes.

Whisk dry ingredients together in medium bowl.  Combine wet ingredients in another bowl.  Pour wet ingredients into dry ingredients and fold together until just mixed.

Heat a non-stick skillet to med-high and grease with coconut oil.  Pour pancake batter into 3-4” blobs in pan.  Cook for 2-3 minutes per side, or flip when bubbles start forming in batter.

I can usually only get 4 on the pan at one time, and I find it easier to cool, rinse and re-oil the pan between batches.  Or you could just have another pan going at the same time.

This recipe makes 8 medium pancakes (4 cakes per serving).  They freeze well or you can put them in the fridge and heat them up the next day.  Not going to lie, I like them cold too.

Tomorrow's breakfast to-go!

Feel free to double the recipe without any changes.

About 55 calories and 5 grams of protein per pancake (not including oil or topping).

Clean Blueberry Compote

1 C frozen blueberries
¼ C water

Put blueberries and water in a saucepan and bring to a boil.  Once boiling, turn down to med-high so that it is still bubbling, but not all crazy-like.  Leave it for about 20 minutes, stirring occasionally, until about half of the liquid is reduced and you are left with a syrup-like consistency. 

You can really use your own judgment on this one, boil it until it looks like the right thickness to put on your pancakes.  It’s not an exact science.  You may add a small amount stevia or xylitol when done, but it will already be very sweet without.

All I have is this crappy Instagram of my blueberry compote.  I made it a couple nights ago and devoured it before I could snap a proper shot.

Enjoy, loves!  Let me know if you think these are the best clean pancakes you’ve ever laid eyes on!


Sunday, 5 August 2012

Long Weekend Hike: Mount Saint Piran

We hiked Mount Saint Piran yesterday (2649 m elevation).

It was about 13 km round trip with 920 m elevation gain.  It took us about 6 hours (including lots of breaks and a stop at the Lake Agnes Tea House on the way back).

The views at the summit were spectacular - as good as you'll get in the Canadian Rockies.  Highly recommended.

Looking down at Lake Louise

Baking Clean: Chocolate Protein Cake

I love baking, it makes me happy.  I find it hard to resist devouring tasting the batter, though, so I have resolved to sticking to guilt-free recipes only.

This is a similar recipe to the one I posted here for Pumpkin Protein Bars. Having made them both, I do prefer the Pumpkin ones (this recipe is denser, less moist and more cakey), but these are good if you need a little chocolate fix. I freeze these in individual servings and take them to work with me every day.

Chocolate Protein Cake
(modified from original recipe)


1 cup Oat Flour
4 Egg Whites
2 scoops Chocolate Whey Protein Powder (I use About Time brand)
1/3 cup Truvia or Ideal/Xylitol
1/2 tsp Baking Soda
1/4 tsp Salt
1 cup (2 jars) Apple or Berry flavored Baby Food (can also use unsweetened applesauce)
3 tbsp Unsweetened Cocoa
1/2 cup Water


Preheat oven to 350 degrees.

Mix dry ingredients (oat flower, protein powder, baking soda, salt, cocoa) together in a large bowl.

Mix wet ingredients (egg whites, Truvia/Ideal, Baby Food, Water) together in a medium sized bowl.

Add wet ingredients to dry ingredients and mix together.

Line 8x8 Pyrex dish with parchment (trust me, it’s much easier to remove than spraying it with PAM) and add batter to dish.

Bake 25-30 minutes in oven (until knife comes out clean)

Makes 16 squares, serving size is 2 bars.

Note: It’s better to freeze these, but if not, they will stay fresh for about 4 days in the fridge. Don’t leave them on your counter or they will spoil within a day or two.

Try:  Topping with natural peanut butter or PB2.  I mean, is there any better combination than chocolate and peanut butter?

Thursday, 2 August 2012

August Resolution: Be Enough

I just realized that I totally forgot to make my monthly mantra for July!  Life gets so busy in the summer and I completely blanked.  So, this month I have to make my resolution extra special. 

Here’s what I’m thinking:


It may seem ambiguous, but that’s why I like it.  “I am enough” can mean different things to different people.  And it can apply to many different facets of life.  For me, in the clean eating and fitness realm, over the last few months, I have been very motivated because of an upcoming wedding that I was a part of.  I wanted my arms to look toned in the gorgeous strapless bridesmaid dresses that we were wearing.  Mission accomplished, as far as I’m concerned.  Now that the wedding is over, my motivation is waning.   This month, I want to focus on getting motivation from within myself, to look good, to feel good and to be healthy.  For myself.  Not external events or pressure. 

Furthermore, it has become very apparent to me over the years that the only person you can truly rely on is yourself.  And I don’t mean to sound cynical, I still have an optimistic outlook on life, I just truly feel that happiness must come from within, or it is not true happiness.  So that is what I will concentrate on… being enough.

Wednesday, 25 July 2012

Cinnamon Vanilla Egg White Oats

The perfect combination of protein and complex carbs to start your day.

This recipe is for a single serving, but you can double or triple it easily.


2/3 C water
1/3 C large flake oats (aka. old fashioned oats)
1/4 C egg whites (or the whites of 2 large eggs)
1 tsp Truvia (or sweetner of your choice)
1 tsp vanilla
1/2 tsp cinnamon

Splash of unsweetened vanilla almond milk
Berries on top


Bring water to a boil in a small saucepan.  Reduce heat, add oatmeal and cook until water is gone (about 10 min). 

Reduce heat to low.  Beat egg whites for 30 seconds and stir in to oatmeal.  Whisk mixture vigorously for a couple more minutes so that egg whites are fully incorporated.  Add Truvia, vanilla and cinnamon, mix well. 

Serve with a splash of cold almond milk and your choice of berries.

To make ahead:  Prepare as directed (without almond milk and berries), place in refrigerator before bed, and in the morning, put it in the microwave for a minute or two and then add the almond milk and berries.

About 160 calories per serving and 12 grams of protein (without berries).

Friday, 20 July 2012

Atlas Grace is now on Facebook!

So, 'Like' me and I will LOVE you back.  Promise.

Click here to see the new page!