Paleo Porridge

While I don’t consider myself “Paleo” many of the concepts of the diet are naturally part of my families eating lifestyle.  When I came across this recipe for a warm oatmeal like breakfast I was intrigue and gave it a try.  It got three thumbs up from J, Trey, and myself!
I like to make a big batch so it’s ready for a high protein breakfast or pick-me-up snack in a jiffy. 

Paleo Porridge
Recipe from

1.    Process coconut, walnuts, almonds, pepitas and flaxseed together in a blender or food processor until finely ground and blade starts to seize.
2.    Boil water in a kettle or in the microwave.  Pour into a microwave-safe container and mix in honey if using. 
3.    Stir ground nuts into hot water.  Add protein or other fixins.
4.    Heat in microwave on high for 30 seconds.  Stir once more.  Let sit for 3-5 minutes to thicken.  Enjoy!

Variations:  Just like traditional porridge, you can stir in some extra ingredients at the end to change the flavor.  Here are some ideas, but feel free to experiment!


Peanut Butter Banana Pudding

Here’s a healthy snack that can be whipped up in no time.  After school snack, midnight cravings, or just because! 

Peanut Butter Banana Pudding:
recipe from 
1 plain or vanilla Greek yogurt
2 large ripe bananas
3-4 Tbsp peanut butter, chunky/salted
2/3 cup maple syrup (if you choose sugar-free syrup and you’ll save 105 calories per serving!)
1/4 tsp cinnamon
|Add all ingredients to blender, blend. Pour into serving dishes or a large bowl. Chill in fridge or freezer until thick. Serve and enjoy!

Until next time…
look good, feel good, do good
Sara B.

Banana Cream Pie Oatmeal

J and I love breakfast and we are partial towards oatmeal (steel cut or old fashioned).  When we discovered this fun variation that has similarities to our other favorite meal, dessert, we knew we had to try! 

Banana Cream Pie Oatmeal

1/2-1 C skim milk or almond, rice, soy
1/4 C lite coconut milk
1/2 C old fashioned oats
1 scoop vanilla protein powder (I use NNW Healthy Whey)
half banana
optional: slivered almonds, unsweetened coconut flakes
Bring milks to a boil in a small to medium saucepan.  Add oats and cook till oats are creamy and to your desires consistency.  Combine protein powder with 1/4 C water and add to oats.  Pour into dish and top with optional garnishes!

J rocking the course and Jingle Cross cylco cross race in Iowa City

Do you have a tasty variation for oatmeal?  I would love to hear!
Until next time…
look good, feel good, do good
Sara B.

An Iowa City filled weekend…

This past weekend was the big ISU vs Iowa football game. Although, the game might not have been a hit, the weekend was!
Lots of good times and good food with friends and family.

Friday J and I had Aunt Barb and Uncle Tom and Kelli and Mike over for dinner.

The Menu:
Appetizer: Bruschetta (recipe from crossfitter Katie)

Here’s the bruschetta recipe (makes 12 pieces):
• 1/2 loaf whole-grain French, ciabatta or other thin loaf bread
• 3 Tbsp / 45 ml extra virgin olive oil, divided
• 1 cup / 240 ml fresh tomatoes, chopped
• 3 cloves garlic, passed through a garlic press
• 1 tsp / 5 ml sea salt
• 1 tsp / 5 ml freshly ground black pepper
• 1 handful fresh arugula leaves, finely chopped
• 1 handful fresh basil leaves, finely chopped
• 2 Tbsp / 30 ml best quality balsamic vinegar
• 2 fresh avocados
• Juice of 1/2 fresh lemon
1.Preheat oven to 375º F / 190 ºC. Line a baking sheet with parchment paper.
2.Slice bread into thin, 1/2-inch slices on the diagonal. Arrange slices on baking sheet. Don’t overlap. Use another baking sheet if necessary.
3.Use a baking brush to lightly coat each piece of bread with olive oil. Bake for several minutes or until lightly toasted. Remove from oven. Set aside.
4.In a medium-sized oven-safe mixing bowl combine tomato, remaining olive oil, garlic, salt and pepper. Place in hot oven and bake for 10 minutes or until tomatoes are soft. Remove from heat.
5.Transfer cooked tomatoes to new mixing bowl. Add chopped arugula, basil and balsamic vinegar. Mix gently to combine. Set aside.
6.Peel avocados. Cut in half and remove pits. Dice avocado and toss with lemon juice.
7.Top each piece of bread with tomato mixture. Top with avocado. Serve.
***Katie mentioned she couldn’t’t find arugula by itself, so instead found a salad mix that had spinach and arugula together and used that. You could use spinach by itself, too.

Entree: Swiss and sauteed mushroom burgers (mushrooms were sauteed in olive oil)
and Uncle Jim’s home grown squash

Dessert: Birthday cake for Kelli!

it’s suppose to be red frosting and not pink…obviously I do not have a career as a cake decorator

and of course, Aunt Barb’s scotcheroos

Saturday morning we woke up ready to cheer on our Cyclones!

I prepared a meat and veggie egg dish and homemade banana bread for breakfast.

then it was off to tailgate

Sunday started with a trip to my favorite Iowa City breakfast spot…
the sign says it all

The banana bread french toast is AMAZING!
J couldn’t even wait for me to take a picture before digging in 🙂

Then it was off to Wilson’s Apple Orchard to pick us some Honey Crisp Apples!
over the river and through the woods…
Mike had his technique for crossing the raging river
and J had his

We had to pull out all the apple picking techniques to get the best apples
What a great weekend!
Until next time…
look good, feel good, do good

Banana Roll-Ups

These have become a household favorite for J and I. We have them for a quick breakfast before a bike ride or a midnight snack to satisfy our sweet tooth.
Banana Roll-Ups
modified from Clean Eating Magazine

1 8 oz pkg low fat cream cheese
2 T pure maple syrup or honey
1/2 tsp cinnamon
1/2 tsp nutmeg
cooking spray
2 large bananas, peeled and sliced lengthwise
4 whole wheat tortillas
Topping (optional):
banana, sliced horizontal
1/4 C fresh mint
1/4 C maple syrup
dollop of cream cheese mixture
In mixing bowl, combine cream cheese, maple syrup, cinnamon, and nutmeg. Blend well.

Heat skillet and coat with cooking spray. Spread 1 T of cream cheese mixture on each tortilla. Layer the sliced bananas inside tortillas and roll up.

Place in skillet and cook 2 minutes per side or until tortillas are turned a golden brown and crisp. Remove from pan and keep warm till serving.

Heat additional banana slices in skillet for 1 to 2 minutes per side. Top roll ups with banana, mint and syrup.

Nutrition per roll up: 180 cals, 7g fat, 24g carbs, 6g prot

Until next time…
look good, feel good, do good

Banana Applesauce Bread

I had some overdo bananas sitting in my fruit basket so it was time to make my oh-so-good banana bread!

Banana Applesauce Bread
from the Eat-Clean Diet Cookbook
2 C whole wheat flour
1/2 c honey OR packed 1/2 c Splenda brown sugar OR regular brown sugar
1 T baking powder
1 tsp cinnamon
1/4 tsp baking soda
4 egg whites beaten until fluffy
1 C mashed bananas
1/2 C buttermilk OR skim milk with 1T lemon juice mixed in to sour
1/3 C unsweetened applesauce OR canola oil
1 tsp Watkins vanilla
1/2 C chopped walnuts (optional)
1/2 C raisins (optional)
1 T orange zest (optional)
cooking spray
Preheat over to 350F. Lightly coat one bread loaf pan with cooking spray. In large bowl combine dry ingredients. In another medium bowl, beat egg whites until fluffy. Prepare soured milk and pour this, bananas, vanilla, and applesauce into a large bowl. Add dry ingredients to wet and mix until just combined. Fold in egg whites, nuts, raisins, and orange zest. Pour into loaf pan and bake for 55minutes. Enjoy!
Until next time…
look good, feel good, do good