Easy Banana Paleo Pancakes

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Please check out the new page at www.llrnfitness.com

For this recipe specifically: http://www.llrnfitness.com/easy-paleo-banana-pancakes.html


Chocolate Banana Protein Pancakes

Note: my blog has moved!

Please check out the new page at www.llrnfitness.com

For this recipe specifically: http://www.llrnfitness.com/chocolate-banana-protein-pancakes.html

I have another protein pancake recipe for you guys! And these ones are chocolate!



  • 1/2 scoop chocolate whey
  • 1T coconut flour
  • 2T rolled oats
  • 1/4 cup egg whites
  • 1/4 cup almond milk
  • 0.5T cocoa powder
  • 1T banana melted in the microwave
  • 1/2t baking powder
  • 1/4t cinnamon


  • Blend all ingredients together well, cook on lightly greased pan  (medium heat)
  • Top with favourite pancake toppings (I liked greek yogurt, banana, cacao nibs and peanut butter)

Macros (pancakes only)

Calories: 194

Fat: 3g

Carbs: 19g

Protein: 26g

Chocolate Coconut Protein Balls

Note: my blog has moved!

Please check out the new page at www.llrnfitness.com

For this recipe specifically: http://www.llrnfitness.com/chocolate-coconut-protein-balls.html

LOVE quest bars, but my wallet doesn’t, so I resolve to making my own protein bars (as you’ve seen here, here and here)

So I was pretty excited when these guys turned out to be the closest I’ve been able to get to matching the flavour of chocolate quest bars, without using vitafiber (a liquid low calorie sweetener and dietary fibre that’s used in quest bars)

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Ingredients (makes 12 balls)

  • 3 scoops protein powder (I used vanilla whey because that was all I had, but I’m sure that chocolate would make them even more delicious!)
  • 2T coconut oil
  • 1.5T cocoa powder
  • 1T cacao nibs
  • 1.5 pack stevia
  • 1T coconut flour
  • ~1/8 cup water
  • ~1/8 cup toasted coconut flakes (optional, for coating)


  • If it’s cold in your house, or you keep your coconut oil in the fridge, heat it for a few seconds in the microwave to liquify
  • Mix rest of the dry ingredients together well
  • Slowly add the water, mixing well (you may need to add more/less water depending on your protein powder – you want the texture to be fairly firm but a little stick)
  • Roll into balls
  • If you’re coating with toasted coconut, place the coconut on a plate and roll the balls in it to coat.

Macros (per ball without toasted coconut)

Calories: 69

Carbs: 1.3g

Protein: 9.1g

Fat: 3.1g

Freekeh – A Delicious High Fiber, High Protein Grain

Hi everyone! I hope your March is going well! Here in Ontario we’re finally starting to see some warmer weather, which is fantastic. Recently I was introduced to a new grain called freekeh, and I love the texture, taste and nutritional info, so I thought I’d go over it with you all!

Freekeh (or Farik) is an ancient grain from the Middle East made from roasted green wheat. Compared to white rice, freekeh has up to eight times more dietary fibre, and up to twice as much protein. It kind of reminds me of a combination of bulgur and quinoa. Here in Canada, the only place I’ve found it is Bulk Barn. I also know that Bob’s Red Mill sells it, I’ve heard that Trader Joe’s carries it, and you can find it in some Middle Eastern Markets Here is a nutritional comparison to quinoa, bulgur, white rice and brown rice. freekeh table

Note: It is not gluten free. Like bulgur, freekeh is a form of wheat, so if you’re gluten sensitive I’d go with quinoa or rice


I find it has a similar texture to quinoa and bulgur, but tastes a little nuttier.I personally prefer the taste of freekeh to bulgur

Recently, I’ve been enjoying it on top of a salad:

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Or mixed with tuna, onions and spices:

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I imagine it would be great in any casserole as a rice or quinoa substitution as well!


I cook my freekeh in a rice cooker, with 1 cup freekeh to 2.5 cups water, and a little salt and pepper.

You could also prepare it stove top with the same ratio, just watch until all the liquid is absorbed.


So there you have an overview of my new favorite grain! I hope you can find it and enjoy it too!

Strawberry Vanilla Protein Truffles

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For this recipe specifically: http://www.llrnfitness.com/strawberry-vanilla-protein-truffles.html

These are such a delicious, easy to make snack! They taste like a mixture of cookie dough and icing!


Ingredients (makes 12 balls)

  • 5 frozen strawberries
  • 2T almond butter (I used Maranatha)
  • 3 scoops vanilla protein powder (I used whey)
  • 1.5 pack stevia
  • 2T coconut flour
  • ~1/8 cup water


  • Melt strawberries in the microwave for ~1 minute
  • Add almond butter and dry ingredients, mix well
  • Slowly add water (you may need to add more/less water depending on your protein powder/strawberries), you want the mixture to be relatively sticky, but firm.
  • Form into balls and store in the fridge or freezer.


Macros (per ball)

Calories: 59

Fat: 1.6g

Carbs: 1.9g

Protein: 9.5g