Tag: clean eating

Blueberry Over-Night Chia Seed Pudding

Blueberry Over-Night Chia Seed Pudding

If there’s one thing I appreciate (I mean, let’s be honest, I appreciate a lot), it is make ahead breakfasts. I would give a lot to stay engulfed in my covers for every absolute second I can in the morning. Seriously, I set my alarm for 6 am this morning, it went off and I thought “Nope, not happening” and set another alarm for 6:30, and then I finally rolled out of bed at 6:40. People love mornings, and I respect those people, but I am not one of those people. That mixed with the fact that I need to eat breakfast, I am TOTALLY not one of those people who are all like “I’m just not hungry in the morning”… I’m hungry. All the time.

Especially with an hour and 15 minute commute, one way, to work, (however, come a few short weeks that will be getting cut down in half !!!!!!!!!) I love make-ahead breakfasts. In the colder months, I enjoy make-ahead oatmeal. Pop it in the microwave for 30 seconds, and you have a satisfying breakfast right in front of you. With spring officially here, and warmer temps *hopefully* coming to the Chicagoland area soon, this chia seed pudding is perfect for a spring/summer make-ahead breakfast.

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Another thing I love about chia seed pudding for breakfast is that it genuinely tastes good in the morning. I am not one of those people who can make a smoothie and let it sit over night. It just does not taste good to me. There is something off about it.

Do I continue to list off why I love chia seed pudding? Sure, why not. Just like oatmeal, you can put whatever you want on top. I mean, make it taste good, but still, whatever you want.

Below you’ll find the recipe for this blueberry over-night chia seed pudding!

Blueberry Over-Night Chia Seed Pudding

Ingredients

  • 1/4 c. Chia Seeds
  • 1 c. Milk, I use unsweetned vanilla almond milk
  • 1/2 c. Blueberries, I use frozen blueberries
  • dash of Stevia, optional
  • 1/2-1 banana sliced, optional for topping
  • 1/2 tbsp Ground Organic Flaxseed, optional for topping

Instructions

  1. In an air tight container, combine your chia seeds, milk and blueberries. Close your container and let it sit in the fridge over night.
  2. In the morning, take out your now chia seed pudding, top with whatever toppings you like (bananas & flax seed) and enjoy!
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Egg White & Veggie Breakfast Muffins

Egg White & Veggie Breakfast Muffins

Cue the time where New Years Resolutions may be loosing steam. We may be a little more lenient with ourselves and may be looking for some inspiration to stay motivated. One of my resolutions was to be way more organized & clean. Currently, I’m reading the book called The Magic of Tidying Up. I have heard it is life-changing and you all will probably hear about it in my Book Bites: January 2016 Edition. As for being overall healthier, which was a “Graduation Resolution” before it became a “New Year Resolution”… That is going alriiiiiight. However, these Egg White & Veggie Breakfast Muffins are very easy to make, customize-able and great make-ahead breakfasts. Make one batch on Sundays and be ready to start your day off on the right foot all week.

I highly highly HIGHLY suggest adding a bunch of veggies to these. It is such an easy way to start your day with protein and vegetables. I added green peppers and spinach. However, some more add-ins could be red or yellow peppers, onions (sweet, yellow, green-whatever works), tomatoes, mushrooms, ham, or turkey bacon.

These muffins are similar to any other type of muffin or cupcake. You need to cook them until a toothpick or other testing utensil comes out clean. That time is roughly 20 minutes. Depending on your oven, it might be more, it might be less.

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Egg White & Veggie Breakfast Muffins

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Ingredients

  • 3 tbsp veggies of choice
  • 3 tbsp egg whites
  • 1/2 tbsp shredded cheese, optional

Instructions

  • Preheat your oven to 350 and grease your muffin tins
  • In each muffin tin, put in your 3 tbsp veggies, 3 tbsp egg whites and top with your 1/2 tbsp shredded cheese
  • Repeat these steps for as many muffins as you wish to make
  • Put your muffin tin in the oven for 20 minutes, or until a toothpick comes out clean.
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Strawberry Banana Avocado Smoothie

Strawberry Banana Avocado Smoothie

Avocado in a smoothie? If you haven’t heard of it, or if you haven’t tried it- don’t pass judgement just yet!

I was sooooo against trying it for the longest time. Once I did put avocado in my smoothie, I was hooked. It gives it this creamy texture, just like a milkshake. I swear. Sometimes with healthy recipes people are like “it tastes just like the real thing, without the guilt!” Then you try it and you’re like “Uhm, no.”

This strawberry banana avocado smoothie is a great smoothie to get you hooked on adding avocados to your smoothies.

You can’t taste the avocado in your smoothies, but it adds a great texture. Along with the banana, it is super creamy! Per usual, I added 2 handfuls of greens to my smoothie. I always add greens (usually spinach, kale or a mixture of the two) to my smoothies.

I added a little bit of honey in there too. I’m starting to get sick, and I’m not a fan of honey in my tea- but I love it in items such as smoothies or oatmeal.

This is all I add in this particular smoothie. I don’t want to over do it on the healthy fats, sugar or caloric intake in general.

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Strawberry Avocado Smoothie

Ingredients

  • 1 c. Strawberries, about 5 or 6
  • 1/2 Banana
  • 1/4 Avocado
  • 2 handfuls Greens
  • 1-1.5 c. Milk

Instructions

  • In a blender, put all of your ingredients in.
  • Blend until smooth, adding more milk if need be.

Notes

If you use frozen strawberries, you may need to add more milk. If you use fresh strawberries, you will want to add a handful of ice.

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Healthy Blueberry Breakfast Muffins

Healthy Blueberry Breakfast Muffins

These muffins are not only blueberry, they are legit blue. I used frozen blueberries, and while I was stirring them into the batter, the whole batter turned blue. Go big or go home, I guess? Side-note: While making these, I was watching The Food Network and brainstorming for future recipes. I’m excited to share what is ahead with you all!!!

Back to these muffins. They may not be the tallest, most round muffins, but do not doubt the flavor. They are so good. I didn’t use any sugar. I used honey and Truvia Brown Sugar Blend. Also, no butter. I used coconut oil. However, you can use butter or whatever oil you want. Just use it as a 1:1 ratio. I used regular flour, but you can also substitute that for a flour of your choice as well. Be sure to do your research on the ratios of substitution for your particular flour.

Before trying these, I was half tempted to make a lemon glaze on top. However, after trying them, I didn’t want to. I simply topped it with a little bit of extra oats and called it a day. The blueberry flavor was so prominent along with the hints of vanilla extract and honey- believe me, no more flavors needed to be added.

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These are great to make-ahead for the week. They don’t take long to actually make, store them in Tupperware and then grab one on your way to work, the gym or wherever you go every morning. You could also just grab one with nowhere to go!

Below you will find what you need to make these delicious, healthy blueberry breakfast muffins!

Healthy Blueberry Breakfast Muffins

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

12 Muffins

Ingredients

  • 3 tbsp Oil
  • 3 tbsp Honey
  • 1/4 c. Truvia Brown Sugar Blend, this converts to 1/2 c. regular light brown sugar
  • 2 Eggs
  • 2 tsp Vanilla Extract
  • 1 c. Milk
  • 1 1/2 c. Flour
  • 1/2 c. Oats
  • 2 tsp Baking Powder
  • 1/4 tsp Salt
  • 1 c. Blueberries, fresh or frozen

Instructions

  • In a small to medium sized bowl, combine your dry ingredients (flour, oats, baking powder and salt)
  • Preheat your oven to 350 and grease 12 muffin liners
  • Using a mixer, beat together your oil, honey and sugar.
  • Once mixed, beat in (one by one) your two eggs
  • Alternating between your milk and your dry mixture, on low, mix until the batter is just fully incorporated
  • Using a spatula, fold in your blueberries
  • Scoop your batter into the 12 greased muffin liners fill the majority of the liner
  • Bake for 20 minutes and allow to cool for at least 5 minutes.
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Banana Nut Oatmeal

Banana Nut Oatmeal

Banana nut bread is great. Such a great breakfast, snack, lunch, whatever- it is so yummy. I’ve had this bag of Trader Joe’s Rolled Oats sitting in the pantry for months now. My mom recently said “wow I haven’t had oatmeal in a long time, I need to have some” and light-bulb (!!!!) I remembered my huge bag!!!!!

I was searching through my cabinets thinking of what I could possibly incorporate into the oatmeal. I had bought some pecans to put on a citrus salad I am making this week (stay tuned it is going to be great!!!!), I love putting bananas in or on any recipe I can and I just recently bought some honey (we were out of some for weeks and I kept forgetting to get some)… then bam, I realized I could do a banana nut oatmeal.

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I used my new rice cooker/slow-cooker/steamer machine I got for Christmas to cook the oatmeal. (See the Amazon link below) When I’ve made oatmeal before, I have either used the stove top or I put it in the Crock Pot for 8 hours. I’m thinking to myself “Ok, I’ll let it cook on the slow cooker setting for 7 hours” uhhhhh, nope. I checked it (cause I made it this morning being too nervous to leave it over night- thank GOD I did) after one hour… ONE HOUR!!!! and it was pretty much done. I stirred it, let it cook for another hour, then left the top off and allowed it to cool for about 20 minutes. Oatmeal always thickens up when it is cooling down.

While the oatmeal was cooling, I chopped my banana and 1/4 c. pecans (I measured the pecans before I chopped them. So, 1/4 c. whole pecans)… 1/4 cup of pecans is seriously like 6-8 pecans, which doesn’t seem like a lot. Butttttt chop them up and it won’t seem like a little bit, it will turn into a lot. Plus, I didn’t want to add anymore, because the serving size was 1/4 cup. In 1 serving size there was 210 calories, 160 of those came from fat. Which, I know, is good for you fat. Still, that doesn’t mean you can eat a whole bag and they will be good for you.

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Ok, below is everything you will need to make this banana nut oatmeal!

Banana Nut Oatmeal

Ingredients

  • 2 c. Rolled Oats
  • 2 c. Water
  • 2 1/2 c. Milk, I use Unsweetened Vanilla Almond Milk
  • 2 tbsp + more for topping Truvia Brown Sugar Blend
  • 1 Banana, sliced
  • 1/4 c. Pecans, chopped
  • 1-2 tbsp Honey

Instructions

  • For Crock Pot or Slow Cookers- put your oats, water, milk and 2 tbsp truvia in the pot. Cook on low for 6 hours
  • For a Rice Cooker (like mine above)- put your oats, water, milk and 2 tbsp Truvia in the pot. Cook on "Slow Cooker" setting for 2 hours
  • For Stove Top: Bring your liquid to a boil, add in your oats, stir until desired consistency
  • Once your Oats are cooked and while they are cooling, prepare your toppings.
  • After about 15 minutes, top your oats and enjoy! This is a great breakfast to divvy up and have your breakfast for the week!

Notes

You don't have to split up the liquid like I did. You can just use 4 1/2 c. liquid of your choice. All milk, all water- do your thing!

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Citrus Beet Juice

Citrus Beet Juice

I always always always forget I have a juicer. One of my resolutions is to make more juices and drink these greens my mom buys. I was doing so good drinking the greens mixed with OJ and water (and sometimes Bolthouse Farms Green Juice- see the post here)…. butttttttt then I stopped drinking. It is so good for you, I really have to get back on that grind. This Citrus Beet Juice, however, is great tasting and paaaaacked with vitamins and nutrients. This juice features an orange and a grapefruit, which are in season. The oranges and grapefuits are so juicy and full of flavor.

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I am also a big fan of ginger in my juices and smoothies. I like the tangy flavor it adds. If you don’t, no worries, just omit the ginger from this juice.

This is a green juice, believe it or not by the color! It has a whole bunch (like a literal bunch of kale, found in the produce section) and three large handfuls (roughly half a 10 oz. bag) of spinach. It has beets too! I was super nervous, cause as much as I want to like beets, I just don’t. I’ve tried including them in salads with a ton of veggies to maybe get myself accustomed to beets, but it just hasn’t worked. However, either I like the taste of beets in this juice, or they just aren’t as prominent. I honestly wouldn’t know. The beet juice does give the juice that nice, rich color!

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Citrus Beet Juice

Ingredients

  • 1 bunch Kale
  • 2-3 large handfuls Spinach
  • 2 Beets
  • 1 Orange
  • 1 Grapefruit
  • 2 Apples
  • 2 inches, roughly, of Ginger root

Instructions

  • Using your juicer, juice all the ingredients. The order does not matter, but be sure to give the juice a good stir once you have finished.
  • You may need to empty out your pulp catcher/container/whatever you want to call it.
  • Enjoy!
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Very Berry Smoothie

Very Berry Smoothie

With the turn of yet another year, it is now time for those “New Years Resolutions”… I’ve never been one to set concrete resolutions. In 2016, want to really work on this site, create and experiment with recipes, craft and create more and be overall happier and healthier. Not super concrete resolutions or goals, maybe a goal should be to set more concrete and measurable goals?

After New Years celebrations, I neeeeeeeeeeeed some nutrition and vitamins in my body. For a quick, easy fix- I made this very berry smoothie. This is one of my favorite smoothie combinations. I love smoothies any day any time. One of my “resolutions” is to post more smoothie recipes, it is such an easy way to get in some fruit and veggie servings.

In my smoothies, I like to add in Chia Seeds or Ground Flaxseed. I also always, always, always add at least 2 handfuls of spinach. Spinach is tasteless, yet packed with vitamins and nutrients. Anything I can add it to, I do.

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I used vanilla Greek yogurt in this smoothie, which I really like vanilla Greek yogurt when making smoothies. The only downside of including Greek yogurt, especially flavored, is the amount of sugar. If you are watching your sugar, then I would either omit the the Greek yogurt, or really read the labels and do some research on which Greek yogurts have the lowest sugar content.  But watch out for those artifical sweetners (if you’re into that kinda thing, if not- have at it!!!)

Here’s what you need to make this Very Berry Smoothie!

Very Berry Smoothie

Ingredients

  • 1 c. Milk, I used unsweetened vanilla almond milk
  • 1 c. Frozen Mixed Berries
  • 1 c. Vanilla Greek Yogurt
  • 1 tbsp Flaxseed or Chia Seeds
  • 2-3 handfuls Spinach

Instructions

  • Put all your ingredients in a blender, and blend until fully mixed!
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Ground Turkey Chili

Ground Turkey Chili

Yesterday in the Chicago-land area, we had a huge winter storm. It started in the wee hours of the morning, and ended at roughly 7:30/8.   It was an ice storm, and I knew that this was the perfect day to make the ground turkey chili I have been itching to cook.

I love chili. Last year while I was at school, I made a sweet potato chicken chili. That was unlike anything I’ve ever had. I really enjoyed it. This chili recipe is more your typical chili recipe, which still doesn’t disappoint.

I cooked this is a dutch oven. You could cook it in a large pot, or a slow-cooker. If you do cook it in a slow cooker, then ignore my instructions about boiling. You can just cook this on high for 3-4 hours.

To go along with the chili I made a healthy Greek yogurt mac and cheese. Because who doesn’t love a nice chili mac dinner?! I got the recipe off of Chocolate Covered Katie (find it here)

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Like my super fancy purple plastic bowls??

The dinner was a hit with my family (minus my little brother, Tommy. We won’t dive into his picky eating habits, hi Tommy)

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You’ve got the chili mixed with the mac and topped with avocado. Lots of complimentary flavors and textures.

Ground Turkey Chili

Prep Time: 30 minutes

Cook Time: 3 hours, 10 minutes

Total Time: 3 hours, 40 minutes

Ingredients

  • 1 lb Ground Turkey
  • 2 tbsp Oil, I use coconut
  • 1 large Yellow Onion, chopped
  • 3 cloves Garlic,_minced_
  • 1 28 oz can Diced Tomatoes, with the juice
  • 1 15 oz can White Kidney Beans, drained and rinsed
  • 1 15 oz can Black Beans, drained and rinsed
  • 1 15 oz can Whole Kernel Corn, drained and rinsed
  • 2 c. Chicken Stock
  • 1 6 oz can Tomato Paste
  • 1 1/2 tsp Cumin
  • 1 1/2 tsp Paprika
  • 1/2 tsp Chili Powder
  • 1/2 tsp Chipotle Peppers
  • 1/2 tsp Taco seasoning
  • 1/2 tsp Sriracha
  • 1/2 tsp Red Pepper Flakes
  • Salt and Pepper to taste

Instructions

  • In a large frying pan, cook and ground your turkey until it is browned. Set aside.
  • In a large pot, heat up your 2 tbsp oil. After a few minutes, dump in your chopped onion and your minced garlic. Allow to sautee for 3 minutes.
  • Dump in your diced tomatoes (including the liquid inside can!), your beans and your corn. Stir.
  • Pour in your chicken stock, and add your cooked ground turkey. Then add in your tomato paste. Stir until paste is fully incorporated.
  • Pour in your seasonings, and salt and pepper to taste.
  • Once everything is incorporated, and on high heat, bring your chili to a boil. Leave it boiling for 10 minutes, stirring frequently.
  • After 10 minutes, switch your heat to low, give it a good stir, cover the pot, and let it sit on low and simmer for 3 hours.
  • Pair with mac and cheese, top with cheese, plain Greek yogurt, avocados, green onion- the toppings are yours for the making!
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Dark Chocolate Bark

Dark Chocolate Bark

I love cookies, candy, cakes, cupcakes, you name any sweet- I love it. However, the calories, the fat, the sugar, everything starts to add up. Plus, I love ending meals with a little morsel of something sweet. That is why I love having a healthy dessert option on hand. How many times can I say “I love” in one paragraph???

This particular dark chocolate bark is made with pomegranates and crushed pistachios. Not only does this make for a great healthy dessert, bark is also a super easy holiday gift idea! (Lil’ side-note for you all)

You can switch up the toppings to whatever you prefer. If you wish to put other dried fruits on there, such as apricots, or another nut on there, such as almonds- feel free! One blogger I follow made bark with candied ginger- talk about yum! Check it out here.

This bark is truly yours for the making. The whole bark making process is a very easy one. You simply melt the chocolate, pour it onto a cookie sheet (covered in parchment paper), top with your toppings, let freeze, and crack into pieces. The longest step for this particular bark was probably unshelling the pistachios- it was so tempting not to eat the whole bag!! How are pistachios so dang addictive to chomp on?! I only had a very small handful *proud of myself*

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The pomegranates add a nice little juicy crunch for this bark. I did find, though, that as I was breaking the bark into pieces, the pomegranate did not stay on as easily as I had hoped. The pistachios? Stuck like glue… The pomegranates? Well, some came off. Not all, but some.

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Below you’ll find the printable recipe for this delicious, healthy dark chocolate bark! But remember, just because there is pistachios, pomegranate and dark chocolate doesn’t mean you can eat the whole thing and it’ll still be healthy (only in a perfect world would that be possible- a girl can dream though)

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Dark Chocolate Bark

Ingredients

  • 1 10 oz. bag Dark Chocolate Chips, I used 60% Cacao Ghirardelli Chips
  • 1/4 c. Pistachios, shelled and chopped
  • 1/4 c. Pomegranate seeds

Instructions

  • On a flat cookie/baking sheet, place a sheet of parchment paper.
  • Prep your toppings. In this case, shell and chop the pistachios. Place in a bowl. Gather your pomegranate seeds, place in another bowl.
  • Once toppings are prepped and set out next to the cookie sheet, melt your chocolate according to the directions on the bag.
  • When the chocolate is fully melted, pour on middle of the parchment paper, making somewhat of a square. Using the back of a spoon or a flat spatula, spread the chocolate out in a rectangle.
  • Top with pistachios and pomegranate seeds, and place in freezer (or in your garage if you live in the cold states like Illinois!)
  • Allow to cool for at least 2 hours. After it is cooled, break into squares. Store in an air tight container in a cool place, like your refrigerator.
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Healthy Buttermilk Pancakes

Healthy Buttermilk Pancakes

Ahhhh, I forgot to post a cupcake recipe yesterday!!! You all will be seeing two cupcake recipes posted today… along with this delicious healthy buttermilk pancake recipe! For as many cupcakes as I have been making and “testing” aka eating… I needed some health in my life. I searched in Pinterest for healthy pancake recipes, I love putting healthy twists on classic favorites. So, this recipe was derived by me comparing other healthy pancake recipes along with adding in certain ingredients I wanted to. The result….. UM YUM. I just had some before writing this post, and they were so so so delicious.

I added in Peppermint chips and Dark Chocolate chips. The dark chocolate I added in were 53% cacao. Which, I originally had no clue what that meant until I read about it here. I think the next time I bake/cook with dark chocolate I am going to go for a higher percentage of dark chocolate. Which hopefully will be soon, because I really want to make a healthy chocolate bark!!

Ok, back to these pancakes. I know when some people think of  healthier versions of food- they think “that’s going to be disgusting, if I’m eating pancakes (or insert junk food here), I’m going all out and eating a damn pancake”…. I kid you not, these pancakes will not leave you thinking that. I used Greek Yogurt in place of the buttermilk. This gives the pancake a great, thick and rich texture and flavor.

I did use 1 c. of flour, which split between 9 medium sized pancakes (how many the batter made) doesn’t seem too terrible. I did also use 1/2 c. ground organic flaxseed, because I didn’t want to use only flour. I love using ground flaxseed whenever I can. It is so good for you, and you cannot taste it in anything. Why not sneak it in whatever you can if that’s the case?!

These are best eaten more or less right after they have been made! I wouldn’t suggest making these for “make-ahead” breakfasts.

Ok, well now that I’m done blabbering- here is the printable recipe for these delicious healthy pancakes! You can add in whatever you like in your pancakes, such as blueberries (double points for being super healthy!!!!) or just eat them plain.

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I added extra chips on top for a little extra sum’ sum’!
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Just LOOK at that ooey gooey healthy goodness!!!

Healthy Buttermilk Pancakes

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

9 small/medium pancakes

Ingredients

  • 1 c. All-Purpose Flour
  • 1/2 c. Ground Flaxseed
  • 1 tsp Baking Powder
  • 1/4 tsp Salt
  • 2 tbsp Coconut Oil, melted but not extremely hot!
  • 2 eggs
  • 1 tsp Vanilla
  • 1/2 c. Greek Yogurt
  • 1/2 c. + 6 tbsp Milk, I used unsweetened vanilla almond milk
  • 1/2 c. Dark Chocolate Chips
  • 1/4 c. Peppermint Chips

Instructions

  • In a medium or large sized bowl, combine your flour, flaxseed, baking powder and salt. Whisk together until mixed.
  • In a separate small bowl, mix together your oil, eggs, vanilla and milk. Whisk together until the eggs are scrambled.
  • Pour this liquid mix into the large bowl containing the dry ingredients. Whisk together until mixed.
  • Add in your greek yogurt and whisk together. You may need to break out a spatula to fully mix the greek yogurt into the batter.
  • Once you greek yogurt is fully incorporated, fold in your dark chocolate chips and your peppermint chips.
  • Heat up a large frying pan on medium heat and grease the pan. I used more coconut oil to grease the pan.
  • Using an ice cream scooper, or a spoon, pour pancakes on the frying pan approximately 2 inches in diameter.
  • Once you see the sides of the pancake starting to become solid, flip and cook on the other side. Cook until you can stick a tooth pick into the middle of the pancake, and it comes out clean.
  • Top with some syrup (I use Organic Maple Syrup from Trader Joe's), and enjoy!
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