Whole food recipe page available

Looking for healthy, whole food based recipes? Just try something first. Go find a recipe online, or go old-school and grab a recipe book. There’s a good chance the recipe is not as healthy for you as it could and should be.

The problem is that a large number of recipes include some ingredient that is ready made or over-processed.

You’ll often find the ingredient list including things like ready-made Campbell’s soup. If you’re baking something, a milled and bleached white flour is “required”.

Most of the recipes you’ll find contain few of the typical “whole food” ingredients. Sorry, won't be part of our healthy food recipes

What are whole food ingredients?

Most of us are familiar with the taste of processed ingredients and foods.

These ingredients and foods contain long lists of “stuff” on the nutrition label. They often feature sugar and sugar derivatives, saturated fats and salt early in the “contains” list on the nutrition label. And for some reason that we, the average Jane & Joe can’t quite explain, we’re almost feeling like we’re addicted to them. It’s almost as if they made the food to “trick” our palate into loving it.

Because of this, a lot of us struggle with the taste of whole foods at first.

They taste a little different.

Not in a bad way, they just don’t taste the same as the processed foods do. Takes a little getting used to.

The thing about “whole foods” is that the ingredients are simple.

First of all, you won’t find a “whole food” that contains salt, sugar and fat, all at once (unlike those Doritos you may have in your cupboard).

Second of all, the whole food ingredients are ingredients where you can recognize the food itself.

Fruits, vegetables, meats, unprocessed or minimally processed grains and dairy.

These are “ingredients”. You can recognize what they are made of. The rule for processed vs. whole foods?

Processed foods have ingredients. Whole foods are ingredients.

Free access to our recipes

There are loads of recipes out there. We know. But we’ve been getting questions from clients and friends about what we eat and how we make it. So we figured, rather than going at it one recipe and one person at a time, we’d put it all “out there”. Yes, true. We have put the recipes under our “membership pages”.

They are free. We will not charge money for them.

Listen, we love the food we make based on these, don’t get us wrong. But even the Web Monkey isn’t so delusional as to think our recipes are so special or great that we should charge for them.

On the other hand, we’d like to understand how and if you’re using these whole food recipes.

That’s why we’re asking you to “sign up” for our free membership level (and give us your email address as “payment”).

We really, really hate spam! We will not sell your email address or information to anybody (nor will we give it away for free).

We will only add you to our distribution list, unless you’re already on it. But we only use that to send out notices if we add something to our blog or to our service repertoire.

So in order to get access to our recipes, make sure to click the confirmation link so we know that you actually want to get access and join our distribution list. It’s included in the confirmation message from Christine ([email protected]).

Link to our Healthy Food Recipes

Healthy pancake alternative: Pumcakes

The Yum Chronicles – Healthy Food that makes you go yummm is about tearing into food that we find tasty, and discovering what makes it good for you. Why when you eat, not just what, can impact your health and fitness goals. A simple way to base your food choices on fact, not fiction or craving. At least 90% of the time.

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Yum Chronicle 1: Lets start at the beginning. Meal one (the first one) of each day is an important one.

If you are just starting to be more mindful of eating healthy as well as healthy food, then a good first step is figuring out how many times to eat each day. We – the Web Monkey and I – follow the eating habits recommended by Precision Nutrition. Our experience of eating every 3-4 hours achieves satiety and fat loss, followed by maintenance of body fat percentage levels. Depending on the length and structure of your day, you can eat between 3 to 5 meals each day. Experiment, but please make sure you eat at least 3 solid meals a day.

What do we mean when we talk about “a solid meal”?

Solid Meal:

  • protein (red meat, white meat, fish, eggs, etc. or vegetarian sources)
  • complex carb (green vegetable & vibrant vegetable) 
  • fat (nuts, seeds, and oils such as olive or coconut)

All three parts of a solid meal drive different areas of your body. Things like brain function, hormone balance, and muscle growth.  At the same time they work in unison to provide energy for bodily functions, daily activities and exercise. Some people may have preferences or allergies that will need to be taken into consideration. But, all will benefit from a decrease in processed food and sugary beverages!

Money saving tip: Drink water and tea (green, tusli, roobois). Save the money you’d normally spend on soda, juice, and retail coffee or tea “with the works” in a jar for a month. Every time you have the desire to get one of these sugary drinks add a note to the jar. At the end of the 30 days, see how much money you have saved. Then, spend the money and reward yourself with an activity you enjoy doing.

Fuel your day with whole healthy foods instead of draining your day with processed chemicals. [Tweet Me!]

Back to Meal One!

Lets look at a popular meal that can start your day off with a slow fizzle or shoot you out of the gates…. The pancake. Or as we refer to them, PumCakes.

This recipe is especially good to make and eat right after resistance training. It will help the recovery process and get you ready for your next workout. Follow the recipe below for the sensory experience part of this post.

Side Note: this post, is fueled by PumCakes. You can judge for yourself does the post make sense? Is is it easy to read? Are these PumCakes as yummy as promised? (By the way, spelling is my achilles heal. I do my best, but I was always first to sit down in every spelling bee I was forced to be in growing up. If there were grammar bees, yeah you guessed it, first to sit down, that would be me. I spell check, but if it is the wrong word, don’t blame it on the PumCakes!)


  • 1/4 cup pumpkin puree (homemade or unsweetened, organic canned)
  • 1 medium size ripe banana (riper the sweeter)
  • 2 Tbls nut butter (almond or cashew)
  • 4 eggs
  • 1 tsp pure real vanilla extract

Mix up the wet ingredients then add;

  • 1 tsp cinnamon
  • 1 tsp pumpkin spice mix
  • 1/2 tsp arrowroot (baking soda)

Turn on the oven to 200 degrees. Get out the iron skillet, or griddle, and heat it up to medium. Use olive oil spray, coconut oil, or real butter to grease the skillet/griddle. Pour on the PumCake mix to the desired size (the bigger the harder to flip). Wait until it bubbles, just like pan(grain)cakes, flip and cook for another 30-ish seconds until brown. Put them in a pre-warmed oven (200F or so) on a plate while you cook the rest. Serve with berries or real maple syrup. If you are going for fat loss, less sugar – maple syrup – is better!

Now take a bite. And, wait for it………….yummmm right?

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What makes it good for you?

Pumpkin: Most of the energy is from carbohydrates. They’re great for replenishing energy stores.

Banana: Most of the energy is from carbohydrates, but a banana contains more sugar. Also great for replenishing energy stores

Nut butter: Most of the energy is from fat, then protein. Good Fat is great for aiding our hormonal systems and replenishing our body’s building blocks and communication systems. Protein will help build and repair your worked muscles.

Egg: Most of the energy comes from protein, then fat. Protein will help build and repair our worked muscles. Fat is great for aiding the hormonal system and replenishing our building blocks and communication systems.

Vanilla: majority of energy from carbohydrates. Also, The Journal of Agriculture and food Chemistry found vanilla to have antioxidants for food preparation.

Cinnamon: 1/2 teaspoon or less a can lead to dramatically improved blood sugar, cholesterol, LDL-cholesterol and triglycerides according to the USDA Agriculture Resource Services.

Pumpkin spice: see pumpkin (above).

Arrowroot powder: Most of the energy – calories – come from carbohydrates. We use arrowroot in this recipe instead of baking powder to help fluff up the PumCakes. Unfortunately, as a powder, many of the arrowroots benefits are stripped out so we keep the amount we use very small.

I hope you enjoy your PumCakes and feel great after your workout!