Healthy PB&J French Toast

PB&J isn’t just for kids.


Confession: I ate that or a bologna sandwich for lunch every single day from K-5th grade.

To this day PB&J is one of my favorite sandwiches.  One might even say It’s my jam.  I pass on bologna though.

My mom used to make grilled PB&J.  She buttered the bread, and the peanut butter would get all runny and hot… it was pure awesomeness.  Something about a mamma-made sandwich just taste better, right?

Mom also used to make this incredible french toast on homemade sourdough bread.  She’d make it in the morning and bring it up to my bathroom as I was getting ready for school (yes, I realize how spoiled lucky I was!).  I’ll never know how i wasn’t obese.

This recipe combines two of my favorite things, transforming a couple of less-than-healthy childhood treats a guilt-free breakfast.

PB&J French Toast


Lightening up this combo-treat doesn’t mean it’s less delicious.  The PB&J part takes a little creativity, but it can be done!  I replaced jam with a homemade version by mashing and then heating fresh raspberries.  The peanut butter is a low-fat, high-protein peanut flour creation, and – even better – the bread is high protein too!

The French toast part was easier to lighten up – all you really need to make it are egg whites.  You could eat it open-faced with the PB&J as your only topping.  Or you could go all the way and add syrup.  For me, French toast requires (sugar-free) syrup.  Go big or go home. 

Note: I realize a lot of sugar-free syrups have scary stuff in them.  I recommend trying to find one sweetened with Stevia or Xylitol (check your health food store!) if sugar-free is important to you.

PB&J French Toast 2


This may look like a lot of ingredients, but it comes together quickly.  I get my toast ready and place it in the pan to cook while I mix up the PB&J.  I had this done in 10 mins, max.

If you haven’t tried peanut flour yet… I cannot recommend it enough.  Peanut flour is simply defatted peanuts in powder-form.  Super high in protein and they don’t add the sugar and sodium that PB2 has.  It can be ordered online through  Use discount code USO924 for up to $10.00 off any order!


PB&J French Toast

PB&J French Toast

For the Toast:

  • 1 large or 2 small slices of bread
  • 1/4 C egg whites
  • 1/8 C water
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/4 tsp butter extract
  • 5-6 drops liquid Stevia (or other sweetener)


For the Jelly:

  • 1/4 C raspberries
  • 1/8 tsp xanthan gum (optional)
  • 2 drops lemon liquid stevia (optional)


For the Peanut Butter:

  • 2 T peanut flour
  • 2 T liquid
  • 1 tsp ground flax
  • 1/4 tsp almond extract
  • 2-3 drops vanilla liquid stevia


For the Toast:

In a wide bowl, beat together egg whites, water, cinnamon, extracts, and sweetener.

Over medium-low heat, heat pan coated with a thin layer of oil or PAM.

Place the bread into the bowl, letting it soak up egg mixture for a few seconds, then carefully turn to coat the other side.

Transfer bread slices to pan, heating slowly until bottom is golden brown.  Turn and brown the other side.


For the Jelly:

In a small bowl, mash berries until only small pieces remain.  Add sweetener and gum (if using), and mix together.

Microwave until warm, ~10 seconds.


For the Peanut Butter:

In a small bowl, mix together all ingredients.


Plate the toast and top with your PB&J.  Add syrup, if desired.  Devour.


Apparently I’ve been on a French toast bender.  The Hummus French Toast and now this.  I guess mybody knew it wouldn’t be having this again until after the competition!  There will be NO asparagus toast. 😉

What did you eat for lunch in elementary school?  Do you still eat it today?

Have you even had homemade bread?  It’s divine.


Coca-Cola’s Anti-Obesity Campaign + WIAW

Coca-Cola is fighting obesity?!


Something feels fishy.

When you make your money by selling sugar… can you really be an anti-obesity voice?

[pullquote align=”left|center|right” textalign=”left|center|right” width=”30%”]”The biggest single source contributor to child and adult obesity in the USA is sugar-sweetened beverages,” says Barry Popkin, a nutrition professor at the University of North Carolina-Chapel Hill.[/pullquote]


Monday night Coca-Cola will begin airing a two-minute video on several national cable networks,  It talks about the range of beverages produced by Coca-Cola, and how they voluntarily began offering water, juice, and lower calorie options (let’s not talk about the additives in diet drinks…) in schools.


Sugars in soda


Damage control?  Most certainly.  But should we complain or be happy they are making a positive move, regardless of the motivation?


This WIAW post is terrible.  I admit it.  I’m doing what I can to eat anything at all in order to recover from this stomach bug.  There weren’t any real “meals, ” so I’m calling them all snacks.

I did eat all of this randomness with blessing from my trainer:


Be sure to click here to head over to Jenn Peas and Crayons to get to see everyone else’s (more appetizing) meals!



Snack 1:

I wasn’t sure what to expect from my stomach when I woke up, but I figured kombucha green tea and a couple of Go Raw Spirulina Super Chips.

Go Raw crackers



Snack 2:

Crackers stayed down so I decided to move on to bread.  Half an English muffin made by my mom with TONS of peanut butter and some fig jam.  It was the jam.



Snack 3:

I had to go home (Mom’s Internet is down = deal breaker), but mom sent me with homemade matzoh ball soup.  I swear this is the perfect sick food.

Mom makes the best matzoh ever.  And we’re not Jewish.

Matzo Ball Soup


I chased that with a Lemon-Ginger Kombucha.  Reed’s was a new brand to me.  I liked it, but Buchi Fire remains my #1.

Reed's Kombucha Lemon Ginger Raspberry



Snack 4:

Right before my next feeding, I got an email from my concierge that a package had arrived.  My iHerb delivery!!!  I shuffled down to collect it, and made snack #2 with some of its contents.


iHerb order

  • Peanut flour
  • Growing Naturals’ Chocolate Protein Powder (SO good!)
  • CarbRite bars
  • Collagen
  • Probiotics
  • Resveratrol (antioxidant… and “supposedly” anti-aging)
  • Creatine (I’m going to try it… stand by)


If you haven’t tried peanut flour or the Growing Natural’s rice protein yet, I highly recommend both!  Use code USO924 for $5-10 off your order.


The thing about being sick is that you end up carb-loading.  I needed some green and protein to help me heal!  A green smoothie bowl with my replenished protein powder was in order.


healing green smoothie

Healing Green Smoothie

  • 2 C raw spinach
  • 1 scoop chocolate protein powder
  • 1/2 banana
  • 1/2 in piece fresh ginger
  • 1 stick fresh cinnamon (or 1/2 tsp ground)
  • Pinch of Guar Gum
  • Ice + water, to taste
  • Toppings: pomegranate arils and oats


I put it all in the Vitamix and let it run until I had “ice cream.”

FYI: banana and ginger are both tummy-soothers, cinnamon is anti-bacterial, and pomegranates are antioxidents!



Snack 5:

Anything involving peanut butter sounded good to me today.  Apples are good for the tummy.  Naturally I needed to have both.

Mom had been telling me to eat Greek yogurt for the probiotics… that sour-ish taste didn’t appeal to me, but I finally found a way I could do it: Apples and zucchini with Peanut Yogurt Dip.


Peanut Yogurt Dip

Peanut Yogurt Dip

  • 1/4 C Greek yogurt
  • 2 T peanut flour
  • 3-4 drops liquid Stevia
  • Unsweetened almond milk (to desired consistency, ~2 T)



Meal 6:

I don’t know why this sounded good, but I wanted something chocolate.  I mixed up the dregs of a cottage cheese container with 1/2 scoop of my chocolate protein powder and some almond milk.  Then I crushed a rogue bag of airplane pretzels on top.  Tasty.

Cottage cheese and chocolate protein


The protein count for the day: I have NO idea.

Don’t forget to join the Strange But Good link up this Friday!!! :)

What do you think about Coke’s anti-obesity ads?

What is your comfort food when you have a tummy thing?


Apple Peanut Butter Socca Pie

When the moon sun hits your eye like a big socca pie…

I’m having a serious love affair with breakfast foods like these PrOATein Pancakes or this Tiramisu Parfait.

With fall fast approaching, each week the apples are more and more delicious.  The Galas I bought at the Farmer’s Market this weekend are almost dessert-like.  Almost.

All they need is a good pie crust.  

Filling and full of protein, this breakfast could masquerade as dessert.

Sweet Gala apples topping a creamy peanut butter “frosting” could make me happy after any meal, but as a guilt-free dessert breakfast it’s even better.



I really loved the socca as the base.  It’s pancake-like texture was perfect with the juicy crunch of the apple.  The warm spices in the socca make it even more reminiscent of apple pie.

If you haven’t made socca before, this is the time to try it.  It’s not hard – easier than pancakes!  I should know – half of my pancakes become pancake scrambles.

Don’t you want to dive into that creamy deliciousness?!  

For my dairy-free and vegan friends: This can be easily made a vegan treat.  Just replace the Greek yogurt with a non-dairy yogurt.  Be sure to adjust for the added moisture (Greek yogurt is thicker than the regular stuff); you will probably not need the tablespoon of almond milk.  Alternatively, you could leave out the yogurt completely and simply have a peanut flour frosting!


Note: Make sure you are buying organic apples.  They are the top offender on the Dirty Dozen list!


Apple Peanut Butter Pie Socca

For the Socca

  • 1/4 C chickpea flour
  • 1/2 tsp cinnamon
  • 1/8 tsp allspice
  • 1/8 tsp nutmeg
  • 1/4 C water
  • 1/2 tsp vanilla extract
  • 4-5 drops liquid stevia
  • 1/4 tsp butter extract (optional)


For the Topping

  • 2 oz Greek yogurt (use soy/almond yogurt, or leave out completely to make dairy-free/vegan)
  • 2 T peanut flour
  • 1 T unsweetened almond milk
  • 1/4 tsp cinnamon
  • 2-3 drops liquid stevia
  • 1 small apple


For the Socca:

Preheat oven to high broil.

In a small bowl, combine dry ingredients.  Add wet ingredients and stir to combine.

Pour batter in a small, well-oiled (I used PAM) oven-proof skillet over med-high heat.  Allow to cook until nearly done, 4-5 mins.

Set aside, allowing to cool slightly while mixing the topping.


For the Topping:

In small bowl, combine remaining ingredients (except the apple).  Spread across the room-temp socca (still in the skillet).

Thinly slice the apple, and arrange pieces atop the socca. 

Place in oven on high broil for 3-4 mins.  Watch carefully – it will go from perfect to burnt very quickly (not that I would know…).

Remove from oven and transfer to plate.  Sprinkle with cinnamon and enjoy!

Makes 1 serving.

Approximate Nutritionals: 3.7 g fat, 37.1mg sodium, 29.9g carbohydrates, 6.3g fiber, 13.6 g sugar, 19.3g protein


I need to place an order on iHerb for more peanut flour… any suggestions for new things to try while I’m at it?  

FYI: is a great place to find healthy ingredietns your grocer may not have (like peanut flour).  Use the code USO924 for $5 off your first order!

Have you ever made socca?

What  are you most looking forward to bringing back to your menu rotation this fall?