Tag Archives: cinnamon

Cinnamon Baked Pears {No Sugar Added}

baked pears

 The other afternoon as I was organizing the kitchen counter I noticed in the fruit basket that I had some beautiful ripe organic Bartlett pears. Usually, I’ll just cut the pears and puree them in the food processor to make no bake pear puree.

Since I was in a baking mood, I cut them in half, cored them, then transfrerred them in the oven to bake for after school snack for my boys. When my boys and I got home, the kitchen smelled like fall! I was a little worried on how the baked pears would turn out with using stevia instead of sugar, but to my surprise they tasted awesome!  I ended up baking another batch because they were better than I imagined. With the second batch, I ended up pureeing them for my next fall recipe – baked pear granola with fresh pomegranate seeds!


Nonstick spray
4 ripe organic Bartlett pears
1 packet of stevia or you can use 1/4 cup of maple syrup
2 Tbsp fresh lemon juice
1/2 tsp ground cinnamon – I actually added another 1/2 tsp of ground cinnamon before baking
1/4 tsp vanilla extract
1/2 cup water


1. Preheat oven to 375°F. Spray the inside of a large casserole dish with the cooking spray.

2. Wash the pears. Cut in half lengthwise and remove the stems. Use a melon baller to remove the core. Place cut side down in the casserole dish.

3. In a small bowl, combine the stevia, lemon juice, 1/2 tsp cinnamon and vanilla extract. Spoon the mixture over the pears, and turn the pears to coat them on both sides. Place the pears cut side up, and feel free to sprinkle more cinnamon. I used another 1/2 teaspon of ground cinnamon. I’m obsessed with cinnamon!

4. Bake, uncovered, basting every 10 minutes with the juices in the pan, until the pears are tender when pierced with the tip of a sharp knife. Bake for about  40-45 minutes.  Serve warm or at room temperature. I like to drizzle the pears with the pan juices.

Chocolate Gingerbread Waffles with Chocolate Sauce {Gluten Free}

So I have another gingerbread recipe today.  Yes, I know it’s another breakfast recipe! I’ll post a dinner recipe or two real soon, promise :).
I made this waffle recipe on Tuesday morning around 6 am, I know, kinda early.  My 6am personal training client cancelled on me last minute, instead of going back to bed or working out I thought I’d make my boys a fun breakfast.
We had been falling back into old habbits of waking up last minute and grabbing whatever we can find healthy to eat as we are running out the door. Not something, I’m proud of since I tell my clients to sit down to enjoy their meal. Since I had the extra time and energy, I thought, you can never go wrong with baking early in the morning to get kids out of bed early. Apparently, it smelled so good that everyone was up early for school that morning! Thanks Geni for sharing your tip on how to get teenage boys up and early to breakfast! 
Even though I baked these on Tuesday, I had managed to save one waffle for breakfast this morning, Wednesday! I’m sharing this post over at Jenn’s website, Peas and Crayons for What I Ate Wednesday!
Chocolate Gingerbread Waffles w/out chocolate sauce
Servings: 8/ Serving size 1/2 waffle square
Weight Watcher Points Plus: 4
Calories: 160/Protein: 5 g/ Fat: 3.5 g/Carbs: 28 g/ Fiber: 2 g
Dry Ingredients:
2 cups rolled oats {certified GF rolled oats if you are gluten intolerant}
1/3 cup unsweetened cocoa {I used Trader Joe’s brand}
2 Tbsp maple syrup or your fav. sweetener {I used coconut sugar – all I had on hand}
1 tsp baking soda
2 tsp ground ginger
2 tsp ground cinnamon
1/2 tsp ground cloves
1/4 tsp ground nutmeg
Wet Ingredients:
1 cup your choice of milk {I used unsweetened almond milk}
2 egg whites
3 Tbsp dark molasses
1 Tbsp oil {I used grapeseed oil}
1. Add dry ingredients to blender {I used my Blendtech blender}, blend until the rolled oats were fine.
2. Next, add the wet ingredients. Blend until smooth.
3. Heat waffle iron and cook waffles according to manufacturer’s direction.
Chocolate Syrup
Servings: ~8 / Serving size: 2 tablespoons
Weight Watcher points plus: 2
Calories: ~60/ protein: 2 g/ fat: 1 g/ carbs: 12.5 g/ fiber: 2 g
1 cup unsweetened almond milk {you can use your choice of milk}
1/2 cup sugar {your choice of sweetener}
1/2 cup of unsweetened cocoa powder
1/2 tsp vanilla extract
1. In a medium sauce pan add milk, cocoa powder and sugar on medium heat. Stir until everything is dissolved. Once the milk starts to simmer, lower the heat and keep stirring so the milk doesn’t scald. I used almond milk and it gave it a nice thick texture so I didn’t have to add a thickening agent such as corn starch.
2. Pour and store chocolate syrup in an airtight container, date and lable it. Use the sauce when it’s nice and hot, drizzle ontop of your favorite food items, such as chocolate gingerbread waffles. Enjoy.


Paleo Vanilla Coconut Pancakes Topped with Apples and Pomegranates

Over Thanksgiving weekend I had time to try some new recipes and experiment with using coconut flour. It never crossed my mind to use coconut flour in gluten free cooking. I made a batch to last me for the next few days for breakfast. This is what I ate for breakfast today and I’m sharing this recipe over at Peas and Crayons for WIAW!
Coconut flour is made from the meat of the coconut . Once the coconut oil is removed from the coconut meat, manufacturer’s grind it to make coconut flour. Coconut flour has a sweet coconut taste to it.
Some nutritional information on coconut flour:
  • Low in fat, 2 tablespoons has 2 grams of total fat. The 2 grams of fat is saturated fat.
  • Low in carbohydrates with 8 grams
  • High in dietary fiber, 5 grams or 21% daily values based on a 2,000 calorie diet.
  •  Low is sugar, with 1 gram for a 2 tablespoon serving.
  • A source of iron. Two tablespoons provides 0.36 mg of iron.
 I thought this recipe was okay by itself, it took me awhile to get use to the texture and taste. Once I added the cooked apples and pomegranate seeds it tasted much better.  It was a good thing I added a bit more almond milk to the recipe, if not then it would have been on the dry side. Next time, I’ll try this recipe with some sort of fruit puree and see if that will change the taste and texture. I would like to play around with coconut flour in other baked goods and even noticed that it can be added to smoothies too!  
Vanilla Coconut Pancakes slightly adapted from Queen of Quinoa
Servings: 3 servings /Serving size: 2 small pancakes or 2/3 cup of batter
Weight Watcher Points Plus: 4 pts {without topping}
Calories: 175 /Protein: 11 g/Fat: 8 g/Carbs: 18 g/ Fiber: 11 g
1/2 cup Bob’s Red Mill organic coconut flour
1 tsp baking soda
1 stevia packet
1 tsp ground cinnamon
1/4 tsp salt
1 cup vanilla almond milk or milk of choice {may need to add a bit more to thin it out}
4 egg whites
2 tsp vanilla extract
1 tbsp coconut oil (to coat griddle) or oil of your choice
1. Add all the ingredients in a blender and blend until smooth.
2. Preheat pancake griddle, coat with coconut oil or use oil of your choice. Using a 1/3 cup measuring spoon, ladle batter onto hot griddle. Cook on one side for about 3 to 4 minutes (takes a bit longer than traditional pancakes), carefully flip over to cook another two to three minutes or until it’s cooked all the way.
3. Serve right away or let them cool and store in air tight container for breakfast the next day! Enjoy with your favorite topping!

PB Banana Power Cookie and a Power Workout!

I know this is not your typical dessert cookie but you’ll be surprised how tasty these power cookies really are! Did I mention that I made these cookies with my picky eater in mind. You see, he is not one to have a big appetite in the morning, so I made these PB Banana Power Cookies for those mornings when we are litterally running out the door!  These also make a great post wokout snack too!
Speaking of workouts, I have been working out at home the last few months to save on time. By the time I get my toddler son out the door and drive to the gym, I could have done a workout! So instead, my workouts are short and super challenging.  For today’s workout, all you will need is a jump rope and  a gymboss interval timer . Set your timer to 2 minutes on, 30 secionds rest for 10 rounds. If you don’t have a gymboss interval timer, you can use a stop watch.
warm up for 5 minutes
  • walked on treadmill
Circuit workout #1:
  • 25 reps jump squats with 20 lb dumbells (each hand)
  • 25 reps walking lunges with 20 lb dumbells (each hand)
  • 25 reps stiff legged dead lifts 20 lb dumbells (each hand)
  • 15 curtsey lunges (on each leg) using 20 lbs dumbells
  • I did this circuit 3 times without taking a rest (omg, it was brutal!)
Jump roping circuit #2:  
  • 2 minutes of jump roping
  • 30 second rest
  •  do this for 10 rounds! (25 minutes total)
  • lower and upper body stretches
  • foam roll
I had my gymboss interval timer programed for 10 rounds but my legs were so tired from the intense circuit, I had to stop. I ended up only doing 5 rounds in 12.5 minutes, not bad consideriding my almost three year kept interrupting me.
He’s such a cutie but when you are woking out, it’s really difficult to concentrate when someone continuously walks up to you and wants you to put Spiderman gloves that are two sizes too big for their tiny hands!
I’m sharing this post today with Jill over at Fitness Health and Happiness, Fitness Friday Blog Hop. Stop on over to check out other fitness and food blogs!
Lisa’s PB Banana breakfast cookies
Servings: 12/ Serving Size: 1 cookie
Weight Watcher pts plus: 5
Calorires: 190/ protein: 8 g/ fat: 9 g/ carbs: 19 g/ fiber: 3 g
Dry Ingredients:
1 ¾  cups rolled oats
4 Tbsp hemp seeds
2 Tbsp flax meal
2 Tbsp chia seeds
 1 tsp baking powder
1 tsp cinnamon
1 scoop protein whey vanilla powder
1/2  cup crunchy natural peanut butter
Wet Ingredient:
1 cup banana puree (1 large or 2 small banana’s)
¼ c to ½ cup brown sugar or honey, agave, etc. (depends on how sweet you like it ~ I used 1/4 cup agave nectar)
2 tsp vanilla extract
1. Mix the dry ingredients in one bowl, set aside.
2. Mix the wet ingredients in a separate bowl, add the dry ingredients until combined well.
3. Bake for about 12-15 min at 350 degrees
Makes 12 large cookies

Protein Banana Muffins

Well, hello! Yes, I know it’s been awhile but I am back with a quick, easy recipe perfect for breakfast, snack or anytime of the day you feel the need to fuel your body. I made these this morning and they were such a hit that I have to bake more tomorrow. Note to self: make a double batch and freeze them ASAP!

Well, I’m hoping I’ll have some time in the next few weeks or so to actually sit down and share some fun things my family and I did over summer vacation. One of them was our fabulous trip to Florida, my husband and I took the kids to Disney World.  I’ll will try to post a fun workout tomorrow on this site but for sure if you follow me on Facebook, I post something regularly from a healthy recipe from other food bloggers, to interesting reads in the fitness/nutrition industry. Sometimes I’ll share a workout I did that day or pictures of what I ate, like you all really care but just trying to give you all a glimpse of how I try to lead a smart healthy life while juggling work and family. But for now, I leave you with this recipe while I go and get ready for bed, busy day tomorrow training clients. :)

Lisa’s Protein Banana Muffins
Servings: 1 muffin/ Serving size: 12
Points Plus: 6
Dry Ingredients
2 cups rolled oats ( Iused Gluten free old fashioned oats)
2 scoops {just a bit under 2/3 cup} whey protein powder {I used DaVinci Laboratories of Vermont Right Whey creamy vanilla sweetened with stevia}
1/4 cup flax meal
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp pumpkin pie spice or nutmeg
wet ingredients
 1.5 cups banana ~ 4 to 5 medium ripe banana’s
1/4 cup Demerara sugar or brown sugar
1/2 cup cooking oil {today I used grapeseed oil}
optional: 1/3 cups of nuts or seeds {I skipped this today}
1. Preheat oven to 350 degrees. Add cupcake liners to a 12 cup muffin tin, lightly spray with vegetable spray; set aside. Combine dry ingredients in a medium bowl, mix well until combined. Make a well in the center of the dry mixture; set aside.
2. Combine wet ingredients in a separate bowl, mix well until combined. Add wet mixture to the dry mixture and with a wooden spoon or spatula stir until moistened.
3. Using a 1/2 cup measuring cup or Good Grips XOXO medium scoop, spoon mixture into each muffin tin. Bake for about 30 to 40 minutes or until a wooden toothpick inserted near tcinter comes out clean. Remove from the oven, let cool completely before eating. Store in airtight container.
Nutritional Analysis for one muffin without nuts or seeds
calories: 206 / protein: 6 g/ total carbs: 23 g/ dietary fiber: 3 g/sugars: 8 g/ total fat: 11 grams/ saturated fat: 1. 7 g/ monounsaturated fat: 1.6 g/ polyunsaturated fat: 6 g/ cholesterol: 1.5 mg/ sodium: 82 mg