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Finding the balance of physical and mental health through adventures and fitness

Tag Archives: recipe

My schedule this fall is pretty steady because I know which days are busy and which days I have down time. The days I have down time vary in what they’re filled with, but are pretty spread out. Tuesdays are pretty light: I eat, I workout, I do homework and sometimes when my Wednesday client can’t talk on Wednesday, we talk on Tuesday.

Last Tuesday, I had a pretty light day and while it’s nice to not have to be “go-go” all the time, the down fall of being a “go-go” person is that you can’t decide what to do with yourself when you do have down time.

I thought I would go out and read with a cup of coffee, but I didn’t really want to spend the money on coffee knowing we have a solid collection in the pantry. I figured I just wanted to get outside, it didn’t necessarily need to be physically out near other people. So I went for a run outside and looped the area.

Later in the day I still wanted a drink, but I didn’t want to go out for it. After some searching on Pinterest and knowing what I do about lattes, I made one for myself at home on the stove.

latte blog post photo

So if you have about 10 minutes and don’t want to leave the house this fall, or worse, get snowed in this winter – this may be a fun pick-me-up. It’ll also save you some money and calories as we head into pumpkin, maple, gingerbread season!

Here’s some variations we’ve tried and how to make them.

Blueberry Caramel Latte

This was the first one I made to see if I could even make these stove top. I looked at a few recipes and played with the ratios, so here’s what worked.

What you’ll need 

  • Blueberry coffee
  • Caramel topping
  • Milk or milk alternative
  • Small pot

Directions

  1. Brew your coffee a little stronger than normal. I filled my coffee pot to the 4 cup line and used 1/4 cup of grounds.
  2. While your coffee is brewing measure out 2/3 cup of milk or milk alternative and warm up on stove top using low to medium heat. I used unsweetened cashew milk for my milk because that’s what I had on hand.
  3. While the milk is warming up whisk in 2 teaspoons of caramel sauce.
  4. When milk is up to temperature add half of the coffee and whisk together.
  5. Pour in your favorite mug, top with whip cream if you want and drink.

Nutrition for Blueberry Caramel Latte: 1.5f | 13c | 1p or 70 calories

*nutrition varies based on milk/alternative and flavor add-ins

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Variations

Hazelnut and Honey: Substitute blueberry coffee for hazelnut and caramel topping for 1tsp of honey.

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Pumpkin Spice: Substitute flavored grounds for unflavored, cinnamon or pumpkin and use pumpkin pie spice blend to taste, 2T of canned pureed pumpkin and either 1tsp honey or caramel sauce.

I’m still playing with combinations, but check out Pinterest for other ideas!

❤ Cristina

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What happens when I find things in the pantry I forget I had? I start skimming through Pinterest so I can make it a fun consumable and get it out of the pantry. Today’s adventure was with a can of pumpkin puree. In the fall I always have a can on hand and I won’t lie I was surprised when I found a can today. After going through some pins, I got an idea of the basis for a protein bite or protein ball, let’s be real though, 5g of protein doesn’t make something a protein snack. It does, however, support the well rounded nutrition in a snack, but I just can’t call it a protein ball.

So with a can of pumpkin, some protein and a canister of oats I made some magic in the kitchen.

What You’ll Need

  • 120g or 1.5 cups of oats
  • 264g of canned pumpkin
  • 1 scoop of protein – I used a sample of Sun Warrior vanilla vegan protein
  • 30g of 1/4 cup of unsweetened coconut flakes
  • 3T of Splenda
  • 2tsp of vanilla extract
  • a few dashes of cinnamon

Directions

  1. In a medium mixing bowl, weigh out your oats.
  2. In the same bowl, weigh out your canned pumpkin. I added pumpkin a little at a time until the oats were sticking together.
  3. Mix in Splenda, cinnamon and vanilla extract. I added cinnamon a little at a time until I got the taste I wanted. At this point it tastes like an unsweetened pumpkin pie mix.
  4. Add in protein powder. As I’m using up the pantry, I used a sample of vegan protein powder. You can use any protein powder. A basic flavor may be best like cinnamon roll, vanilla or snickerdoodle. I don’t think there would be an issue using whey, casein or a blend. *If you find that the casein or blend protein makes the mix hard to combine, add a tablespoon or water or two.
  5. Using your hands, mix in coconut flakes.
  6. When thoroughly combined roll into a ball and divide into your preferred servings. I wanted to keep the macros under 30g of carbohydrates per serving, so I made 5 equal larger portions.
  7. After weighing out the total serving fell free to make into small pieces. Each larger portion made 4 pumpkin and oat bites.
  8. Chill to keep fresh. Because these are a no bake, minimally additive food, please keep in mine that they may mold if kept too long.

Of course before I could chill the container, JP felt the need to take one to try – a row of 4 was a serving. I put pumpkin spice peanut butter on mine, but you could have them plain or with a different nut butter. JP and I agreed they tastes like an unsweetened version of pumpkin pie. Cinnamon and vanilla was subtle, but tasty.

Macros per serving without peanut butter: 5.9F/22.4C/7.6P

I hope you enjoy!

❤ Cristina