Skinny Oatmeal Waffles – AKA the Womelette, or the Bodybuilder’s Waffle

August 4, 2014 | Posted in Breakfast, Dessert, Gluten Free, Kid Friendly, Nutritious Recipes, Toddler Friendly, Vegetarian | By

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After facebooking more with Trisha Oubre (fitness model) about how HER skinny oatmeal waffles have FOUR waffles per serving… clearly, she had a secret I did not. I got back to experimenting with my skinny oatmeal waffles this morning and came out with a new and improved recipe.  This one’s especially good for people who like to eat a lot, are on a high protein diet (more than 20g of protein in this one) and don’t mind a softer texture of waffle.  If you’re in this for a crispy texture, then check out my original waffle recipe.

Skinny Oatmeal Waffles - Paleo and Gluten Free


The Skinny

SO, here’s my refined waffle recipe – meant to serve ONE with FOUR WAFFLES – which I’ve decided to call the skinny waffle.  It’s code name is the womelette, because it’s a hybrid between a waffle and an omelette.

This is a good post workout protein/carbohydrate combination if you leave out the coconut oil – it’s best to avoid fats during the post workout recovery window because they can slow the digestion of other nutrients in your digestive system.  Add a high glycemic index (sweet!) garnish like maple syrup or honey to enhance muscle growth if you’re trying to put on muscle mass.

By the way, did you know that waffles freeze well?  Make a big batch of these, put them in the freezer and reheat in the   toaster oven.

Skinny Oatmeal Waffles

5.0 from 1 reviews
Skinny Waffles - AKA the Womelette, or the Bodybuilder's Omelette
Prep time
Cook time
Total time
This skinny waffle recipe is very high protein - I almost named it the WOMELETTE because it's a cross between a waffle and an omelette. It's a twist on a popular bodybuilding breakfast - oatmeal and egg whites. THIS WHOLE RECIPE SERVES ONE PERSON!
Recipe type: Breakfast
Cuisine: American
Serves: 1
  • 5 egg whites (~1 cup)
  • ⅓ cup old fashioned oats, uncooked
  • 1.5 teaspoons coconut oil
  • ½ teaspoon vanilla
  • 1 teaspoon baking powder
  1. Preheat waffle iron.
  2. Add all ingredients to a food processor and blender. Blender until smooth.
  3. Pour into your waffle iron. These waffles cook faster than a traditional batter, so keep your eye on the waffle iron so they don't burn. My iron takes about 2 minutes to cook these.
  4. Remove from the iron, garnish and enjoy! I top mine with fresh berries that I smash or muddle.
Nutrition Information
Serving size: 1 Recipe/4 Waffles Calories: 252 Fat: 9g Carbohydrates: 18g Sugar: 1 Protein: 24g

Enjoy your Skinny Oatmeal Waffles!

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White Bean Macaroons – Gluten Free & Flourless

White Bean Macaroons - Flourless, 1 g of sugar and 90 calories each - gluten free. #whitebean #glutenfree #macaroons #vegetarian #flourless

April 9, 2014 | Posted in Beans & Legumes, Dessert, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Toddler Friendly, Vegetarian | By

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White Bean Macaroons??? I’m all about finding new ways to make tasty treats!!!  And this way is definitely new.

This is my original recipe for White Bean Macaroons – the combination of protein and fat with little sugar means this delicious treat won’t make your blood sugar go on a rollercoaster ride.  Even better, they’re really easy.  You’ll need a blender or food processor to make the puree.

White Bean Macaroons: Flourless, Gluten Free, Vegan and Surprisingly Delicious!

My one recipe made 22 cookies, clocking in at ~100 calories each with 3.5 grams of protein and less than 1 g of sugar per cookie.  I tend to be inconsistent with the size and number of cookies per batch, so know that an entire batch of batter measures at 2,250 calories and 70 g of protein – get an accurate measure of your own batch by dividing these measurements by the number of cookies you make.

I’d love these to have more protein, so I’m going to try adding my favorite unsweetened Sun Warrior Natural Protein powder next time!

White Bean Macaroons

White Bean Macaroons
Prep time
Cook time
Total time
Recipe type: Dessert
Cuisine: Dessert
Serves: 22
  • 3 cups white beans, pureed
  • ¼ cup honey (I don't make mine very sweet - just enough to be enjoyable - so I used a little less - use more if you like it sweet)
  • Optional: ¼ teaspoon stevia
  • 1.5 teaspoons vanilla extract
  • 2 eggs
  • 1 5 oz package of unsweetened flake coconut (shredded coconut)/approximately 2 cups
  1. Preheat your oven to 350 degrees F.
  2. Blend/process the white beans, honey, stevia, eggs and vanilla until smooth.
  3. Transfer from the blending container into a bowl. Add the package of unsweetened flake coconut and mix.
  4. Oil a baking pan or use parchment paper.
  5. Use your hands or a spoon to form balls, making each the size of a flat golf ball.
  6. Bake at 350 degrees for 18-20 minutes, or until the top of the macaroon is golden brown. If they fall apart then they're undercooked.
  7. Allow to cool and enjoy!
Nutrition Information
Serving size: 1 Calories: 100 Sugar: 1 g Protein: 3.5 g

The whole recipe makes 2,000 calories and 53 g of protein – I made 22 cookies with mine, which puts them at 90 calories each with 2.5 grams of protein and less than 1 gram of sugar each.


White Bean Macaroons – Gluten Free & Flourless – Total Lifestyle Management

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Paleo Hot Chocolate – Dairy Free

January 20, 2014 | Posted in Beverages, Dessert, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

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Are you dairy free? Paleo?  Try this – it’s a dairy and sugar free paleo hot chocolate, without using any artificial sweeteners or chemical junk!

Paleo Hot Chocolate: Dairy Free Hot Cocoa Recipe

It uses canned coconut milk instead of regular milk.  The medjool dates add a nice caramel flavor to the cocoa.  They’re also naturally sweet!  I think a lot of the flavor depends on the Cocoa powder you use.  My favorites are Ghirardelli’s Cocoa Powder and Hershey’s Special Dark CoCoa Powder.

*Note:  Hershey’s Special Dark Cocoa Powder has a disclaimer on the container saying that their special dark blend does not contain as many antioxidants as the regular blend.

This is a whole food recipe.  I think you will enjoy your paleo hot chocolate!

Random Thoughts

As a side note, nothing says you HAVE to add the dates to this.  My 3 year old will drink his completely unsweetened and still thinks it’s a special treat.  Likewise, my husband has a taste for savory things and loves having it without the dates!  I’d say no sugar means that’s REALLY paleo!

It’s also really good cold – it’s paleo chocolate milk!

Paleo Hot Chocolate Recipe

Paleo Hot Chocolate - Dairy Free
Paleo hot chocolate - dairy free and gluten free. Uses medjool dates.
Recipe type: Beverage
Cuisine: Paleo
  • 3 tablespoons canned coconut milk (make sure you shake it first so the cream is mixed evenly throughout the coconut milk - you may even want to blend it briefly, first)
  • ¾ cup water
  • 3 soft pitted Medjool dates
  • ½ teaspoon vanilla extract
  • 1 tablespoon cacao powder
  • Dash of cinnamon and nutmeg
  1. Put all the ingredients in a blender (Vitamix!!) and puree until very smooth. If you have a Vitamix, then turn slowly turn to Variable 10, then High and leave it on until the liquid is hot.
  2. If not, transfer it to a pot and heat it until it's just warm.



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