Tuesday Treat: Oat Flour Treats

As I promised in my last post, here are two more awesome oat flour recipes.
Oat Flour Treats Recipes

Waffle/Pancake Mix

  • 1/3 cup oat flour
  • 1 scoop protein powder
  • 1 tbsp greek yogurt
  • 1 tbsp coconut flour
  • Almond milk (Note: The amount you choose is based on your preference. For thinner pancakes/waffles add more liquid, and for thicker add less liquid.)
  • 6 drops liquid stevia
  • 1 tsp baking soda
  1. Mix all of the ingredients together.
  2. Pour into waffle iron or pan and cook until done.
  3. Top with a nut butter or frosting mixture from microwave cake.

Oat Flour Treats Recipes

Banana oatmeal cookie

  • 1 Banana
  • 3/4 cup oats
  • 1/2 scoop protein powder

Mix all ingredients above. Form batter into 1tbsp balls and press flat onto baking sheet. Bake at 350F for 12-15 minutes.

Option: I chose to make this a cookie sandwich by spreading the frosting mixture (from the Microwave Cake Recipe) in between two cookies.

FitPro Obsession: TJ’s Rolled Oats

Trader Joe’s Gluten Free Oats

TJ's Rolled Oats Recipes
Oatmeal isn’t as boring as you may think. By implementing one simple technique, you can drastically enhance and revamp the way you incorporate this fiber-rich complex carbohydrate into your diet.  The technique: Blending whole oats into oat flour.
TJ's Rolled Oats Recipes

I use oat flour as a substitute in almost any recipe that calls for white flour or whole wheat flour. It’s an excellent gluten-free option with an abundance of fiber and protein. Here’s one of the ways I prepare yummy desserts using oat flour:

TJ's Rolled Oats Recipes

Microwave Cake

Cake mix:
1/3 cup oat flour
1 egg
1 scoop protein powder
1/4 cup almond milk
1 tsp baking soda
6 drops liquid stevia

1/4 cup greek yogurt
1/4 cup blueberries (optional)
6 drops liquid stevia
1 tsp cinnamon

1. Mix together all ingredients for cake mix.
2. Grease a bowl or a large mug.
3. Pour cake mixture into mug/bowl and cover with saran wrap.
4. Microwave for about 1 min and 30 seconds.
5. While cake is in the microwave, prepare the topping by mixing in all of the topping ingredients.
6. Remove cake and let cool. Then spread frosting over mug cake…and enjoy!

I’ll share more oat flour recipes next time.

Zen Wednesday: Just Sit

Zen Wednesday: Just Sit

Ready to be still and invest in the benefit of a quickie to cultivate calm?

This is a live recorded meditation. Just under 8 minutes with intentional pauses and words to guide you deeper into your essence.
It’s the perfect pre-workout medicine to focus you or post-workout for the you to recover. Restoring the mind and body is as essential as moving it!

So, get comfy, settle in to your seat or lay the body to the floor and Enjoy!




FitPro Obsession: Fitbit Aria Scale

I am a firm believer that tracking progress is the key to success in fitness, weight loss, and well, most goals in life. If you don’t know where you’re starting, how do you know where you’re going and if you’re making progress.

 Fitbit Aria Scale Review

How is this possible? I know I say this all the time and it’s a guiding instruction in the FSS Fitness Plan, but I feel the need to remind myself too: TRACK PROGRESS.

If you have trouble plugging in information each day, or staying accountable, it is worth trying ‘technology.’ But, if you’re like me, you need it to be seamless and hassle free, so I recommend the Fitbit Aria, which is a ‘smart WiFi scale.’ Not only does it measure your weight and body fat percentage, but when connected with your Fitbit, it tracks your daily activity and gives you notifications (even badges) as you hit different milestones. Your personal statistics automatically plug into your tracker when you step on the scale each day, so there is no time spent ‘inputting’ and no room for error. By knowing where you’re at in real time, you simply can’t fall off the wagon without knowing you are sliding down.

So, here’s my challenge and I want you to join me: Give yourself a head start by tracking where you are now and keeping ‘up to date’ on yourself. (Plus I have created the perfect workout series on youtube to keep you active no matter how busy you are.) Whatever your thoughts may be, or whether you’re hesitant– I am serious about TRACKING your progress. People complain about finding motivation; I’m telling you if you track your progress, whether it’s via DIY measurements, performance goals or a tracking device, I guarantee you will reach wherever you are trying to go, and get there much more efficiently!

And don’t forget to subscribe to my YouTube Channel for a new workout every Thursday!
My gift to you!!


Summer Dish: Quiche & Salad

Don’t you just love cooking with friends and family? In my opinion, flavors & tastes multiply in the company of others, especially those who appreciate the little details…plating, presentation, market fresh veggies and fragrant fromage

This week I had the pleasure of chopping, cooking & capturing with a dear friend and fellow culinary explorer!

Lauren, a contributing writer for her sister’s blog, Teatime Thoughts joined me for an afternoon of recipes that savor summer’s finest offerings…from crisp carrots to mouthwatering manchego, our dishes came out no less perfect than the produce that inspired them…Enjoy! We sure did :)

Quiche & Salad Recipe

Summer Frisée: adapted from Beatrice Peltre’s La Tartine Gourmande

Mixed Frisée salad

1 fennel bulb, thinly sliced

5 radishes, thinly sliced

Feta Cheese (soft, crumbled)

1/3 cup Walnuts (toasted and coarsely chopped)

*serve with a light vinaigrette (my favorite is a subtle mix of a good Olive Oil (undoubtedly extra virgin), a syrup-thick balsamic vinegar, coarse salt, ground pepper, a dash of honey and sprinkling of whatever fresh herbs you have on hand.


Tartine Gourmande

1 gluten free tart shell

3 eggs

5 tablespoons of heavy cream

3 table spoons of chopped, fresh herbs (we used parsley)

2 cups of packed finely grated carrots

1 finely grated summer squash (we used zucchini)

3 tablespoons of extra virgin olive oil

3 sprigs of fresh Thyme

3 teaspoons of ground Coriander

4 oz thinly sliced manchego cheese

1/4 cup crumbled goat cheese

Preheat oven to 400 degrees F. Blind bake pie crust for 10 minutes. Decrease oven temperature to 350 degrees.

Combine eggs, cream, herbs, salt and pepper in a large mixing bowl.

Sautée 2 tablespoons of oil with thyme and coriander in a pan until fragrant. Add carrots and stir for 2-3 minutes until softened. Turn heat to low and cover, cooking for 5-7 minutes more. Remove from pan and set aside to cool, removing thyme sprigs. Add 1 tablespoon of oil to the same pan and add zucchini, cook for 5 minutes until softened.

Add cooked carrots and zucchini to the egg mixture. Meanwhile, place manchego slices along the bottom of your pie crust. Pour your egg & vegetable mixture into the shell, topping with sprinkled goat cheese.

Bake for 20-25 minutes until an inserted knife comes out clean and the middle looks “set”. Let cool for 10 minutes before serving, garnish with fresh parsley or herb of your choice!

[republished with permission from Tutus & Tea]