Pumpkin Blueberry Protein Pancakes

This is one of my favorite protein pancake recipes! Pumpkin and blueberry are just amazing together!

This recipe is the same as my Mini Coconut Flour Pancakes, except using pumpkin instead on banana. Protein pancakes are great healthy alternative to the super sugary, carb loaded breakfast favorite. Trust me, you will not miss them once you have this recipe in your life! Here's how to make them:

Ingredients

(serves 1)

• 1 scoop of vanilla protein powder (I used Perfect Fit)
• 2 Tbs. coconut flour
• 1/4 cup pumpkin puree
• 1/2 cup egg whites
• 1/4 cup almond milk
• 1/4 tsp. cinnamon
• 1/4 tsp. pumpkin pie spice
• 1/4 tsp. baking soda
• 1/4 cup blueberries

Instructions

1. Whisk together your wet ingredients: egg whites, pumpkin and almond milk.
2. In a separate bowl, mix the protein powder, coconut flour, baking soda and spices. (You could really just be lazy and blend all the ingredients in a blender. I usually do that. Lol)
3. Now stir in your "flour" mixture to the wet mixture. Stir in the blueberries.
4. Cook on medium low heat, a few minutes each side. Be careful when flipping!
5. Add toppings of choice! I used walnuts (healthy fats! great for your skin!) and Walden Farms maple syrup.

Nutrition Facts: (not including walnut topping)

• 239 calories
• 3 g fat
• 22 g carbs
• 10 g fiber
• 28 g protein 
• 7 g sugar

I hope you enjoy this pancake recipe! Let me know if you try it out by tagging me on Instagram @beautyandbananas and use the hashtag #beautyfood!

Lots of Love, 

Stephanie

Vegan Gluten Free Brownies!

Hey guys! Today I present you vegan AND gluten free brownies! Last night I was really craving chocolate, and I had to try out a new concoction... Trust me- these are the best vegan brownies I've ever made. I've tried black bean brownies multiple times, only to be left trying to convince myself I'm enjoying a real brownie. I love the "oh so popular" raw date+walnut+cacao brownies- but they are still pretty high in sugar and fat. And most paleo or gluten free brownies always have eggs, which is fine, but sometimes a girl doesn't want to waste all her eggs! When you mix ground flaxseed seed with water it becomes thick and sticky and works as an egg replacer!  Haha so these brownies were born! These are gluten free thanks to coconut flour! Coconut flour is just made from finely ground coconut. It can usually be very tricky to bake with, if you don't have the right proportions, and can be quite drying- but these brownies are very moist and have an amazing texture! Each brownie is around 100 calories, low in fat, and less than 5 grams of sugar per serving! Wanna know how to make these guiltless chocolatey treats! Let's get started!

Vegan Gluten Free Brownies

(makes 12 brownies)

• 1/2 cup coconut flour
• 1/2 cup unsweetened or raw cocao powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1 tsp. vanilla extract
• 2 Tbs. honey or maple syrup (add more if you want them sweeter- I just wanted them low sugar today)
• 1/2 tsp. liquid stevia (you can omit if you used more honey)
• 1/4 cup coconut oil, melted
• 1/2 cup unsweetened almond milk 
• 5 flax "eggs" (5 eggs = 5 Tbs. ground flaxseed mixed with 15 Tbs. water)
• Dark chocolate chips or raw cacao nibs, optional (I used Enjoy Life Foods vegan chocolate chips and just sprinkled 1 Tbs. on top)

1. Preheat your oven at 350 degrees.
2. First, create your flax eggs. In a bowl mix your flaxseed with water. Let it absorb the water and thicken up while you mix your other ingredients.
3. Mix dry ingredients (coconut flour, cocoa, baking soda, salt) in a large bowl. Whisk well.
4. Add in your coconut oil, honey, and vanilla and mix well.
5. Now, your flax "eggs" should be ready, add them in and mix.
6. Slowly add in your almond milk. You may need to adjust the amount, depending on how dry or runny your batter is. You want it to be thick (but not too thick!)
7. Pour your batter into a small baking pan greased with coconut oil.
8. Bake for 25 minutes or until a toothpick come out clean.
9. Let cool. Store at room temp. for a few days or in the fridge for a couple of weeks!

These are great enjoyed with a glass of almond milk or even a little spread of peanut butter! ;)

Nutrition facts: (per 1 brownie) 

Calories: 107

Fat: 8 g

Carbs: 10 g

Fiber: 4 g 

Sugar: 4 g

Protein: 3 g

Hope you enjoy!
XoXo,
Stephanie

French Toast PB & J

A yummy, and healthy, take on two of my child hood favorites... french toast and a peanut butter and jelly sandwich!

French Toast Pb&J

• 2 slices of Ezekiel bread (or your favorite healthy bread)
• 1/3 cup egg whites (2 eggwhites)
• splash of almond milk
• dash of cinnamon
• 1/2 tsp. vanilla extract
• 1-2 Tbs. natural peanut butter (I like crunchy for this recipe!)
• 1 Tbs. organic jelly of choice (I used blueberry)
• optional: add banana slices :)

1. Assemble sandwich: Spread peanut butter on one side, jelly on the other, and layer banana slices. Stick 'em together. ;) Easy enough.
2. Whisk together egg whites, almond milk, vanilla, and cinnamon.
3. Dip the sandwhich  in the batter and let soak on each side for a moment.
4. Cook in a pan (I sprayed mine with coconut oil spray) like for a a few minutes each side.
5. Done! Slice in half and enjoy! Maple syrup dipping is optional... ;)

XoXo,

Stephanie

Candy Rice Cakes?!

 Almond Joy and Reese's Cup Rice Cakes...

You will Need:

• 2 rice cake thins or regular rice cakes
• almond butter
• peanut butter
• unsweetened cocoa powder
• stevia
• almond milk
• unsweetened coconut flakes, or shredded coconut

Measurements for this recipe do not have to be exact... You how ever much peanut butter or chocolate your little heart desires!

Healthy Chocolate Sauce(will use for the chocolate drizzle on both)

• Mix about 1/4 cup almond milk, 1 Tbs. Cocoa powder, and a few drops liquid stevia. Microwave for 30 sec and stir. If you want it thicker, like a spread, add less liquid or more for a thinner sauce.

Almond Joy Rice Cake

• Top with  almond butter, coconut flakes, drizzle with chocolate 

Reese's Cup Rice Cake

• Top with natural creamy or crunchy peanut butter and drizzle with chocolate. (Preferably a heart❤️) 

I hope you try out this tasty healthy treat! It will definitely satisfy a sweet and salty chocolate craving! And...It's sugar free (nothing fake), low carb, and gluten free! Also it has healthy fats from the nuts and coconut! A perfect movie night snack!

XoXo, 

Stephanie

Peanut Butter Chocolate "Chip" Protein Shake

Today I wanted to share one of my favorite protein shake recipes! It's literally like drinking a peanut butter cup chocolate chip milk shake. No joke. And it's vegan. (As long as you use a plant based protein-feel free to use whey) I also used cacao nibs, which are a raw form of chocolate, instead of chocolate chips. They are full of antioxidants without the extra sugar. They give the shake the perfect crunch! I love having this as a post workout treat! It's full of protein, potassium, and good carbs that your muscles need to to recover. And it's totally healthy! Even though it does NOT taste healthy ;)

Peanut Butter Chocolate Chip Protein Shake

🔹1 frozen banana

🔹1 scoop chocolate protein powder (I use Perfect Fit)

🔹1 tsp. unsweetened cocoa powder

🔹about 1 cup almond milk (depending on how thick you like it)

🔹1 Tbs. peanut butter

🔹Handful of ice

🔹1 Tbs. cacao nibs (or chocolate chips)

Combine all ingredients except the cocoa  nibs in a blender and..blend blend nlend! Stir in cacao nibs, pour, and enjoy!

Xoxo, Stephanie 

Quinoa Fried Rice

A Healthy take on a Chinese food classic!

Quinoa Fried Rice
(Serves 1)

• 1 serving cooked quinoa
• 1/3 cup frozen mixed veggies, steamed (peas,carrot,corn,green beans,)
• red bell pepper, sliced or chopped (optional)
• 1-2 whole eggs, or whites if you like
• 1 tsp. coconut oil
• For optional flavor: Add a little Organic Tamari Soy Sauce or Bragg's Liquid Aminos (lower sodium option) for a traditional flavor.

1. Heat oil over medium in a pan.
2. Add veggies, and saute for a couple minutes.
3. Add quinoa and stir. 
4. Crack the eggs on top. Slightly break up the yolk. Let them sit for a couple minutes to cook, before you stir the whole thing, so they don't make the quinoa soggy. Once they start to cook and look a little like scrambled egg, break them up and stir with quinoa and veggies.
5. Add your soy sauce or prefferred spices.
6. Remove from heat and enjoy!

This recipe can be made in a large batch and have for leftovers! I love this as a quick dinner or side for Asian chicken dishes. :)

Paleo Banana Bread

I love banana bread... And for some reason I was craving it today! I wanted to make some that was grain free and low in sugar. Most traditional banana breads are full of white flour and refined sugar. One slice of Starbucks's Banana Walnut Bread, for example, has 490 calories, 19g fat, 75g carbs, and a whopping 46g sugar! Woah. It also has hydrogenated  oils, the unhealthy fats. My banana bread, on the other hand, is under 110 calories, has only 12g carbs, 6g fat, and 5g of natural sugar. And healthy fats from coconut and almonds that your brain needs! This banana bread is also grain free, also know as paleo! That means gluten free and dairy free! So, which one do want eat now?? Hopefully mine, right? I used a mix of coconut flour and almond flour, and it turned out perfect! Moist and just enough sweetness! So, ready to get baking?!

Paleo Banana Bread

(serves 10)

• 1/2 cup coconut flour
• 1/4 cup almond flour
• 2 large mashed bananas
• 3 eggs
• 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1 tsp. cinnamon (or more if you like)
• 1 Tbs. honey or coconut sugar (more or less if you like)
• 1 tsp. vanilla extract
• 1 Tbs. coconut oil, melted (could also use organic butter)

1. Pre-heat oven at 350.

2. Mix dry ingredients in a bowl, and mix wet in another.

3. Combine wet and dry ingredients, mix well.

4. Pour batter in a greased loaf pan.

5. Bake for 35-40 minutes.

6. Let cool. Enjoy!

If you've never used coconut or almond flour, you can find it in the organic sections of most grocery stores. You can also make your own by grinding up almonds and coconuts in your food processor. Just google it. ;)

This made a small loaf, so if you want it to be taller and fill out the pan, just double the recipe!

You could also add walnuts, almonds, blueberries, cranberries, or chocolate chips for some yummy variations! Top with a little of my raspberry chia jam, a spread of almond butter or just plain as a great snack or breakfast! 

Nutrition Facts: (1 slice)

calories: 110

fat: 6g

carbs: 12g

protein: 4g

sugar: 5g 

I also have a Vegan Banana Bread recipe!

Let me know if you try it out! Hashtag #beautyandbananas on Instagram or tag me @beautyandbananas! 

XoXo, Stephanie

Healthy Burrito Bowl! (Take that Chipotle!)

Okay, I gotta admit Chipotle is my favorite "fast food" restaurant. I love all the flavors and I love getting to create my own burrito bowl with whatever flavors I want! Although Chipotle is a healthier option than many of its fellow fast food chains, you can whip a quick burrito bowl at home that's even better! I'll show you how a few healthy swaps can take the classic Burrito Bowl from a health disaster to a perfectly healthy dinner!

You will Need:

• Brown Rice or Quinoa
• Black Beans (or any you like)
• Bell Pepper and Onions (Sauteed or Raw)
• Ground chicken, turkey, or lean beef (omit meat for a vegetarian bowl!)
• Avocado 
• Cilantro
• Plain Greek Yogurt (sour cream substitute)
• Salsa
• Fresh Lime to squeeze on top!
• A little shredded organic cheese (I usually skip the cheese, but it's totally fine in moderation!)

Why is it healthier?

• Using brown rice instead of white rice is great because the brown rice is a whole grain, which has a lot more fiber and a lower glycemic index, meaning it doesn't turn to sugar when you digest it as fast as white rice!
• Quinoa, my personal favorite, is actually not a grain--it's a seed, so that makes it gluten free! It's higher in protein than many grains, and it's actually a complete protein!
•  Beans are high in fiber and protein! Using freshly cooked or plain canned beans is the best way to go, because many restaurants' beans are re-fried beans. Usually they have a lot of extra salt. Some beans even have extra meat and lard or fat added to them, as well as an unhealthy dose of salt! If you are at Chipotle, their black beans are the best choice.
• Avacado...one of my favorite foods, is full of healthy fats! Using fresh avocado or homemade guac is always better than the store guacamole (usually full of additives!) 
• Lean protein! A lean protein like chicken or turkey is a lot lower in saturated fat than something like a full-fat beef that is usually used in taco meat. I  usually make a big plain batch of a protein to have for the week, but if you want to mimic the flavor and texture of ground beef, use ground turkey or chicken and add taco seasoning! You can make your own seasoning by mixing chili powder, cumin, garlic, salt, onion powder, paprika, black pepper, oregano, and chili flakes!
• Cheese....many people overdo it with this one! And many people, on the other end, think you have to skip it completely. It's perfectly fine to add a little cheese, just don't go overboard! You can easily add a couple hundred extra calories without realizing it. Your burrito shouldn't look like it just snowed cheese. Keep it to a few tablespoons. If you use organic cheese, your gonna dramatically cut down on all the preservatives and antibiotics that come with processed cheese.
• Plain Greek yogurt is a great substitute for sour cream! It has the same thick, creamy consistency, and I think it tastes just like it! It's fat free and higher in protein! 
• Cilantro, while usually just an afterthought garnish, is actually packed with health benefits! It's high in antioxidants and vitamins and has even been found to help prevent memory loss! It also works as a natural detoxifier in the body, which can pull out toxins and help your metabolism!

I hope this was helpful and gave you some tips and ideas on how to make your own healthy burrito bowl! Invite some friends over or have a family Burrito Bowl Night! Lay out all the toppings in bowls and everyone can create their own! Tag me on Instagram @beautyandbananas if you make one!

XoXo, Stephanie

Raspberry Chocolate Smoothie

Raspberry Chocolate Smoothie 

• 2/3 cup frozen raspberries
• 1 Tbs. unsweetened cocoa powder
• 1/2 cup almond milk (adjust to desired thickness)
• 1 scoop Perfect Fit protein powder 
• 1 tsp. of stevia to sweeten (optional)
• Handful of ice

Blend blend blend! Tastes just like a chocolate covered raspberry dessert!

Recipe Nutrition Benefits:

• Raspberries are high in antioxidants, potassium, and vitam B! Their also lower in sugar than many fruits!
• Real cocoa is also a high antioxidant super food with mood boosting properties!
• Almond milk is high in calcium and other vitamins like A and D!
• The protein powder (which is optional) helps keep you fuller longer, boosts metabolism and build and repair lean muscles after a workout!

Xoxo, Stephanie

Gingerbread Protein Pancakes

These Gingerbread Protein Pancakes literally taste just like freshly baked gingerbread man cookies...Perfect for the holidays! But their totally healthy! If you haven't tried Perfect Fit Protein, I definitely recommend it! It's the cleanest protein on the market and it makes the perfect pancakes, and trust me.. I've tried a lot of pancake recipes. This is the classic "Perfect Protein Pancake" recipe, just tweaked a little! And if your wondering why my pancakes have a couple spots on them, that's because I made my dad the blueberry version...and we only have one spatula. haha

I personally think these would be even more amazing if you made them shaped like gingerbread men. If that's possible. So... If your ready to get in the holiday mood, let's get started!

Gingerbread Protein Pancakes

(serves 1)

• 1 scoop vanilla Perfect Fit Protein
• 1/4 cup liquid egg whites (or 2 egg whites)
• 1/2 mashed banana
• 1/2 Tbs. ground flaxseed
• 1/2 tsp. ground ginger
• 1/4 tsp. ground cinnamon
• dash of nutmeg
• splash of almond milk, as needed

Mash the banana, then whisk in egg whites. Then add remaining ingredients and mix well. Add almond milk slowly, add more or less depending on how thick you'd like the batter. Cook on medium heat for a few minutes each side. This recipe makes one large pancake or a few mini ones. Top with some pure maple syrup for the best classic gingerbread flavor!

Nutriton Facts: (just pancakes, no syrup)

185 calories, 2 g fat, 17 g fat, 25 g protein, 7 g sugar, 2 g fiber

XoXo, Stephanie

Baked Banana Oatmeal from Tone it Up!

Hey guys! Today I wanted to share with you one of my new favorite breakfast recipes! It's Banana Baked Oatmeal! I got the recipe here, from Tone it Up! I love their recipes, and baked oatmeal is a nice change from normal oats every now and then! I like to put this in the oven first thing in the morning and then go wash my face, brush my teeth, and drink a glass of water and it's ready! It tasted like freshly baked banana bread! I like to top mine with a drizzle of honey and a few walnuts! You should definitely check out Tone it Up and try out this recipe!

XoXo, Stephanie

Gingerbread Cookie Bites! (Raw, Vegan, Gluten Free!)

Ready for Christmas cookies? I know I am! I love Gingerbread cookies so I made these Raw cookie bites! They are just like Lara Bars, if you're familiar with those, one of my favorite snacks! Dates and nuts are one of the most famous raw vegan desert combos, they create the perfect chewy texture! This recipe is great because it's so simple and no bake! The base is always dates and nuts so you can always tweak for endless flavor options! Dates are often called "Natures Candy", so you know these are naturally sweet! These are a perfect healthy treat or even a great, to bring to a holiday party, or even a quick pre workout snack! 

Gingerbread Cookie Bites

Recipe adapted from Southern in Law

Makes 6-10 bites

• 2/3 dates
  
• 1/2 cup almonds
• 1/4 cup pecans (or walnuts)
• 1/4 cup oats (use gluten free if needed or substitute shredded coconut)
• 1/2 tsp. ginger
• 1/2 tsp. cinnamon
• 2-3 Tbs. water, as needed

1. In a food processor, first chop up your dates. It may take a few minutes since their so chewy.

2. Add in your oats, almonds, pecans, and spices and process until the mix begins to form a "clump". It will be powdery at first, but just keep blending, just keep blending....

3. If your mix is too try, simply add in some water - just a couple of drops at a time. 

4. Remove the mixture from the processor and form into balls.

5. Roll in crushed almonds or shredded coconut for garnish and a little extra texture!

6. Place into a container to chill. 

Eat within a week, stored in the fridge or store in the freezer to keep for longer. 

XoXo, Stephanie

Pumpkin Chocolate Chip Protein Pancakes

Hey guys! This morning I made one of my absolute favorite pancake recipes! I made chocolate chip protein pancakes.... But I added pumpkin! Or I made pumpkin pancakes and added chocolate chips... Hahaha. How ever you want to look at it, I combined two of the best, in my opinion, pancake flavors possible! These are super easy, high protein and gluten free, but they taste like such a treat! 

Pumpkin Chocolate Chip Protein Pancakes

(serves 1)

• 1 scoop protein powder (I use vanilla Perfect Fit)
• 1/2 mashed banana
• 1/4 cup egg whites
• 3 Tbs. canned pumpkin puree 
• 1 tsp. coconut flour (can omit if you don't have, but I like how it thickens the batter)
• 1/2 Tbs. (or more!) dark chocolate chips
• lots of cinnamon!
• a dash of pumpkin pie spice

Mix all ingredients together and cook on medium heat for a few minutes each side! Make one bug pancake or several mini ones! If you want, drizzle with a little pure maple syrup!

Nutrition Facts: 220 calories, 3.5 g fat, 26 g carbs, 8 g fiber, 13 g sugar, 24 g protein 

XoXo,

Stephanie

Apple Cinnamon Breakfast Quinoa

This apple cinnamon quinoa is the perfect breakfast for a chilly morning! It's warm, sweet and tastes like apple pie.....And it's such a nice change from oatmeal!  I usually use quinoa as a side or for dinner recipes, but I thought I'd try it for breakfast! Quinoa is such a versatile food, it can be sweet or savory, and it's naturally gluten free because it's actually a seed, not a grain! It's also a complete protein! I also added some chia seeds, one of my favorite super foods, for some extra omega-3s! They also expand in liquid, so they make the quinoa nice a thick! I also love how the mashed banana gives it such a nice natural sweetness!

Apple Cinnamon Breakfast Quinoa

(serves 1)

• 1/4 cup uncooked quinoa
• 1/2 cup almond milk
• 1/4 an apple, diced
• 1/2 banana, mashed 
• 1/2 tsp. cinnamon
• 1 tsp. chia seeds

1. First, as always, rinse your quinoa in a strainer before we start cooking! If you're new to quinoa, you may not know the seeds are coated with saponins, naturally-occuring plant chemical that can give it a bitter taste. Rinsing completing fixes this!

2. Add quinoa with almond milk in a small sauce pan and bring to a boil.

3. Turn down heat and let simmer and add your apple, it takes about 15 minutes to cook.

4. When the quinoa has just a few minutes left, add the mashed banana, cinnamon, and chia seeds. The chia seeds will expand. Add a little extra almond milk, if desired.

5. When the quinoa is done and fluffy, top with the other 1/4 of fresh apple for a nice crunch! Add your favorite toppings, like chopped walnuts, a drizzle of honey, and a little splash of cold almond milk!

Enjoy!

XoXo, Stephanie

Almond Mocha Protein Frappe

Seriously... this recipe tastes just like a Starbucks frappuccino! You won't even miss it! But this one is filled with healthy fats, omega-3s, potassium, and packed with protein! It's one of my protein shakes to have on early mornings, because it's quick, keeps me energized, and wakes me up with the coffee!

Almond Mocha Protein Frappe

• 1 cup almond milk (or other non-dairy milk)
• 1 frozen banana
• 1 scoop chocolate or vanilla Perfect Fit Protein
• 1 Tbs. almond butter 
• 1 Tbs. unsweetened cocoa powder
• 1 tsp. instant coffee
• 1/2 tsp. stevia to sweeten

Blend all the ingredients together, sprinkle with cinnamon, and enjoy!
XoXo, Stephanie

Mini Coconut Flour Blueberry Protein Pancakes

Mini Coconut Flour Blueberry Protein Pancakes

• 1 scoop Perfect Fit Protein
• 2 Tbs. coconut flour
• 1/2 mashed banana
• 1/4 cup egg whites
• dash of cinnamon
• handful of blueberries

Mix banana with egg whites, protein, coconut flour, and cinnamon. Pour into the shape of mini pancakes in a medium heated pan. Drop in blueberries. Cook for a few minutes each side. Enjoy! Top with walnuts and a drizzle of honey or pure maple syrup!

XoXo, Stephanie

3 Easy Fall Pumpkin and Oat Recipes!

It's that time of the year and we all  know the pumpkin craze is in the air! I absolutely love pumpkin spice treats around the holidays, and today I have for you three easy recipes using pumpkin and oats! All three of these recipes are completely healthy, and happen to be vegan! Remember to use old fashioned, rolled oats and not steel cut oats. But they still taste like your favorite classic pumpkin treats- just with a twist! If your gluten free, you can totally make these, just be sure to gluten free oats!

The easy peasy Pumpkin Oat Cookies only have a few ingredients and are the perfect fall treat to take to a party or make for friends!

Pumpkin Oat Cookies

• 3/4 cup oats
• 1 banana, mashed
• 1/2 cup canned pumpkin
• 2 Tbs. almond flour
• 1/4 tsp. cinnamon
• 1 Tbs. honey or agave nectar
• 1/4 tsp. baking powder
• handful or dark chocolate chips (I used Enjoy Life vegan), cranberries (dried or fresh), and/or chopped nuts

1. Mix mashed banana with oats and pumpkin. If it's a little too thick, add a splash of almond milk or water.
2. Fold in chocolate chip and cranberries.
3. Form into small cookies on a lined baking sheet. (I made them into about 12)
4. Bake at 350 for 20-25 minutes.
Enjoy!

Nutrition Facts: (per cookie): 60 calories, 2 g fat, 10 g carbs, 5 g sugar, 1 g protein




Next up is Pumpkin Pie Oatmeal! It's on e of my favorite breakfasts on a cold morning! It's so filling and comforting and is a great breakfast to start the day!

Pumpkin Pie Oatmeal

• 1/2 cup oats
• 1 cup water or almond milk
• 3 Tbs. canned pumpkin 
• dash of cinnamon
• dash of pumpkin pie spice
• optional 1/4 cup egg whites or 1 scoop  protein powder for extra protein 

1. Bring water or almond milk to a boil, add oats and turn down to medium heat.
2. The oats take about five minutes to cook, so when they have about 1-2 minutes left: add in pumpkin, spices, and optional egg whites or protein, and stir well. (if adding egg whites, just stir and they should take about a minute to cook. It make s the oats extra fluffy and you cannot taste them! Not vegan though.)
3. Once everything is well mixed, turn off heat and pour in a bowl. I topped mine with banana slices, walnuts, pumpkin seeds, and raisins!
Enjoy!

Nutrition facts depend on toppings and if you add protein:)

Lastly, one of my favorite breakfasts, overnight oats! And... since this version has pumpkin and chocolate chip, they are a must! They are so quick to just grab in the morning because you do all the prep work the night before and require absolutely no cooking! They are perfect for before work or school and you can take them with you on the go! They are meant to be eaten cold, so not for the chilliest of mornings, but they are really refreshing!

Pumpkin Chocolate Chip Overnight Oats

• 1/2 cup oats
• 1/4 cup canned pumpkin 
• 1 Tbs. chia seeds (they have amazing health benefits and thicken up the oats perfectly!)
• 1 Tbs. dark chocolate chips 
• about 1 cup almond milk
• 1 tsp. stevia, to sweeten
• cinnamon to taste
• pumpkin pie spice to taste

Mix all ingredients together in a mason jar and refrigerate overnight!

Enjoy in the morning!

Nutriton Facts: 340 calories, 13 g fat, 47 g carbs, 10 g sugar, 10 g protein

Hope you enjoy your new pumpkin recipes! Tag me on Instagram @beautyandbananas if you try them out!

XoXo, 

Stephanie

Maple Pecan Cinnamon Raisin Protein Waffles

Ingredients

• 1 scoop Perfect Fit Protein (or choice of protein powder)
• 1/2 a mashed banana
• 1/4 cup eggwhites
• 1 Tbs. ground flaxseed (optional)
• 1-2 Tbs. raisins
• 2 Tbs. Pecans
• 1 tsp. cinnamon
• 2-3 Tbs. almond milk
• Organic pure maple syrup for topping

Directions

1. Mash banana and mix in protein and other ingredients. Save 1 Tbs. of pecans for the topping.

2. Add almond milk a tablespoon at a time to get the batter to the right consistency

3. Pour batter into the waffle maker and cook for a few minutes.

4. Topp with crushed pecans and a drizzle of maple syrup! Enjoy!

Xoxo, Stephanie

Vegan Banana Bread

Vegan Banana Bread

• 1 cup oats (then blended into oat flour)
• 2 scoops any plant-based protein powder (I use Perfect Fit)
• 2 mashed bananas
• 2 Tbs. ground flax + 6 Tbs. water
• 1/4 cup chopped walnuts
• 1/4 cup stevia
• 2 tsp. cinnamon
• 1/2 tsp. baking soda
• about 1/2 cup almond milk

1. Pre-heat oven at 350
2. Mix the flax and water and set aside. It will form a thick, gel like substance that works as an egg-substitute. It will thicken as you get the rest of the ingredients ready, stir occasionly. 
3. Combine the remaining ingredients in a bowl, add the flax, and slowly pour in the almond milk until it's a good consistency. It should be a little thick, not too runny.
4. Bake for 20-30 minutes. (depending if you like it more gooey and moist or a little denser like a cake.)

Sprinkle with 1-2 teaspoons of Organic Coconut Palm Sugar for a nice crystalized, glazed outer layer! Yum! Enjoy!

Nutrition Facts: (I cut the loaf into 8 pieces)

1 piece: 122 calories, 4.5 g fat, 16 g carbs, 7 g protein, 4 g sugar

Enjoy with a nice glass of almond milk or top with some maple almond butter or your favorite peanut butter!



Enjoy!
Xoxo, Stephanie

Pumpkin Banana Oat Pancakes

Healthy pumpkin pancakes perfect for a fall morning!

Pumpkin Banana Oat Protein Pancakes

(Serves 1)

• 1/4 cup rolled oats (will be used as oat flour)
• 1/2 a banana
• 1 scoop Perfect Fit Protein Powder (can substitute extra oat flour)
• 1/4 cup pure canned pumpkin
• 1/4 cup egg whites
• 1/4 cup almond milk
• 1 tsp. stevia
• Cinnamon
• Pumpkin pie spice*

1. First in a food processor, blend the oats until they are fine flour. Blend in the banana (or you can use a fork and mash it in.)

2. Put the mixture in a bowl and add in protein powder, pumpkin and spices.

3.Whisk in egg whites and slowly add in almond milk.

4. Cook in a sprayed pan on medium for a few minutes each side

Add your favorite toppings and Enjoy! I served mine with a side of plain greek yogurt and a drizzle of honey!

*If you don't have pumpkin pie spice, it's just a mix of cinnamon, ginger, nutmeg, and cloves.

Nutrition Facts: (just pancakes) 260 calories, 3 g fat, 36 g carbs, 26 g protein, 9 g sugar