Fluffy Protein Banana Pancakes

 Delicious Fluffy Protein Banana Pancakes

I came up with this recipe, because I was trying hard to make my kids happy while sticking to my meal plan.

I am doing Body Beast and trying to feed my muscle.

They came out great.  I liked the texture.  They are more dense than normal non protein pancakes however, they are not as dense as many other protein pancake recipes I have tried.  And I have tried a few.  So when I told my family I was making protein pancakes again- well- it was not received well.  So the pressure was on!  And these lived up to their picky expectations. They are great tasting, have a great flavor, and good texture!

My oldest son ate 4! He is in the picture below.  


  • 1 Scoop or serving Vanilla Shakeology
  • 2 whole organic free range eggs
  • 1 C egg whites or 6 egg whites
  • 6 very ripe bananas
  • 1 to 11/2 C Rice Flour (any flour will work)
  • 2 tsp baking powder
  • organic butter or cold pressed coconut oil for griddle

Ripe Bananas

Cage Free Organic Eggs

Egg Whites

Vanilla Shakeology

Rice Flour

Cook on Hot Griddle





  • Turn on Medium High Heat for Griddle
  • Gather ingredients
  • Beat ripe banans
  • Add eggs, whites and mix well
  • Add Vanilla Shakeology and 1 cup of the rice flour.  Mix together well.
  • Add baking powder and mix
  • Check consistency.  It should be runny.  If you feel it needs more flour slowly add a bit more a little at a time.  You don’t want then to heavy.
  • Cook on hot griddle
  • Serve and enjoy with pure maple syrup.

You can add blueberries or any fruit to this base recipe.

Have fun and enjoy!

Summer Fitness Challenge

Summer is almost here!

The Time is Now

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Make this Summer Exceptional

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Have more endurance. Be more efficient, strong and balanced!

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You’ll have support, materials to educate and make things easier, private group, accountability and more……

If you want to take this opportunity to touch others and motivate them become a coach.  You’ll make money while you lose weight and grow relationships.  You’ll join my coaching team. Learn and build your business together.

Slow Cooker Brown Rice

Slow Cooker Brown Rice- Simple with endless possibilities!

This is so easy.

I love this because it is a time saving classic!

You can used cooked rice for any meal!  Breakfast * Lunch * Dinner

Rice for Breakfast????

Yep- but first lets look at this easy and simple base recipe!

Slow Cooker Brown Rice

Serves 8

Prep time: 5min

Cook Time: 3 hours on High / 5 hours on Low


  • 5 C water
  • 2 C Organic Brown Rice
  • 2 Tbs Organic Coconut Oil/ Butter
  • 1-2 tsp salt (optional)


  • If your slow cooker boils then I would use the butter to line crock. (finding a slow cooker that cooks without boiling food is important for good tasting food that has it nutrients still in it)
  • Add water and clean organic brown rice to crock.  Stir in Salt.  add butter cubes to top.
  • Place Lid on and turn to desired temp.
  • If this is the first time. I suggest checking the rice periodically. As each slow cooker is different. Do not open lid if it can be helped.  This slows down cooking time and loses the valuable moisture. Once you’ve made this- note the time it took and you’ll know for future rice recipes.
  • Enjoy


Stay tuned for Slow Cooker Rice Breakfast Recipes!

Broccoli Beef/ Elk in the Slow Cooker Delicious & Simple

 Delicious, Simple,  & Tender Broccoli Beef.  Healthy and NO MSG

My family really enjoys this recipe!  I am very allergic to MSG and any of it’s relatives.  So Chinese Food Restaurants and I are in a love hate relationship.

I began making my own Chinese Food.  This is a Favorite.  Time is still something I need more of!!!  So the Slow Cooker just makes since.  Chinese Food & Time Saving marry perfectly for this recipe.  Enjoy!

Remember to adapt size for your family.

Complete Healthy Slow Cooker Broccoli Elk / Beef

Makes 8-10 servings

Prep time: 20 min Cook Time 6-8 hours


  • 2-3 lbs Flank Stake or Beef Chuck Roast or Elk Flank Stake
  • 1 Tbs minced garlic (more if you like)
  • 1-2 Tbs Red Chili Flakes
  • 2/3 Cup Brown Sugar or 1/2 Cup Honey (honey can have a strong flavor- consider this in amount you use)
  • 2 cups water with 1 heaping Tbs Organic Better than Beef Bouillon or Beef Broth
  • 1 Cup Natural Brew Soy Sauce
  • 1 Tbs Sesame Oil (optional)
  • 2-3 lb Frozen or Fresh Broccoli Florets


Minced Garlic

Spices Mixed

Beef Broth and Sesame Oil Mixed

Spices, Sugar & Broth Mixed Well



Frozen Elk Stakes


  • Mix Minced Garlic, Chili Flakes, & Brown Sugar
  • Mix Broth, Soy & oil in separate container
  • Add dry and wet ingredients. Mix well
  • Place meet in slow cooker on High for 3-4hrs or low for 6-7hrs
  • If meat is frozen slice into strips after it’s cooked.  Add back to sauce.  If meat was already thawed ( I personally never remember the night before- never lol) you can slice it before cooking – remember the needed cook time will be shorter!
  • Pour Frozen Organic Broccoli  OnTop of sliced cooked meet and sauce.
  • Cover with lid and cook for another Hour on Low
  • Serve with Organic Brown Rice made in another slow cooker- Recipe Here

    Slice Cooked Meat




Cooked & sliced meat, placed bak into yummy sauce

Frozen Broccoli Placed on top

Brown Rice in Slow Cooker – Before it’s cooked

Finished Tender and Yummy Broccoli Beef


Chocolate Strawberry Coffee Shakeology

This is my very most favorite Shakeology recipe- EVER!

It’s a Jennifer Creation. But let’s face it Shakeology is way easy to use and experiment with!

So I love love love dark chocolate and Strawberries! Put them together and well- it’s a little bit of heaven!

And so this recipe was born. The coffee is added for extra energy for this active mama of 6.


  • 8oz brewed and cooled organic coffee
  • 1 Scoop Vegan Chocolate Shakeology 
  • 1 Cup Frozen Organic Strawberries
  • 1 Tbs Organic Cocoa (mine has a little chili powder added) I am a dark chocolate connoisseur


  • Add cooled coffee, Shakeology, cocoa, & frozen strawberries and blend until smooth.
  • Pour over ice and Enjoy.
  • You can add a cup of ice if you like the ice cream texture.


That’s it!  A real treat. So yummy. So easy.

Water is Vital

Yes,  I  know you’ve heard it before!  

Yes, it’s worth saying again!  But this time LISTEN and ACT! 

 Being Hydrated should be a Priority as part of our health!

Water does so many important things:

  1. Fatigue Buster
  2. Muscle Fuel
  3. Clearer Skin
  4. Helps Control Calories
  5. Keep Kidneys Healthy
  6. Remedy for Headaches
  7. Carries Nutrition and Oxygen to Cells
  8. Cushions Joints

Just to name a few!

Do you track how much water your drink?  

Try it you’ll be surprised!  I’m willing to bet it is not enough!

Here is a simple equation for how much water you should drink-

body weight divided by 2 = how many Ounces of water per day

Water is boring you say- It doesn’t have to be!

Keep it simple and fresh! Be creative.

Add Organic Frozen Pineapple Pieces or Frozen Organic Blueberries to start.

I will be adding a whole page of recipes next week! Stay tuned!

Share your ideas and recipes here!