day 5 back-to-school snacks & outside interval workout

Hope everyone is off to a fantastic Thursday! I sure am ready for the weekend…..this work thing is the pits……I joke. I’m VERY thankful for my job.

This recipe can be used as a snack, breakfast or dessert. It will make your house smell lovely too! My little picky eater gave it a thumbs up. 😉

Cinnamon Oat Coffee Cakes
Recipe type: breakfast, snack or dessert
Prep time: 
Cook time: 
Total time: 
Serves: 16 bars
Tastes and smells lovely! Kid approved and easily gluten free adaptable. Perfect after dinner dessert with coffee.
  • ⅓ cup Xylitol, or other preferred sweetner
  • 2 tsp cinnamon
  • 1½ cups oat flour + 2 scoops vanilla whey protein
  • 1 tbsp baking powder
  • ½ tsp salt
  • ⅓ cup Xylitol, or other preferrred sweetner
  • 2 egg whites
  • 1 cup unsweetened vanilla almond milk (Almond Breeze)
  • 1 (4oz) container of applesauce
  • ¼ cup vanilla greek yogurt (Chobani)
  1. Preheat oven to 350. Spray an 8 X 8 inch baking pan with non-stick spray.
  2. In small bowl combine: (set aside)
  3. (1/3 cup Xylitol & cinnamon
  4. In a large bowl combine: (whisk together)
  5. oat flour + vanilla whey protein
  6. baking powder
  7. (1/2 tsp salt
  8. (1/3 cup Xylitol
  9. In a medium bowl combine: (whisk together & add to large bowl)
  10. egg whites
  11. unsweetened almond milk (Almond Breeze)
  12. (4 oz.) container of applesauce
  13. ¼ cup vanilla greek yogurt (Chobani)
  14. Pour a shallow layer of batter into the pan (about ¼ of the batter).
  15. Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
  16. Draw a knife through the batter to marble. Bake for 30 to 35 mins. Let cool for 10-15 mins before cutting.
Store in the refrigerator, as this is made with all natural ingredients and will spoil much quicker than your average coffee cake.


~Quick workout idea~

This past weekend was unseasonably beautiful, so I decided to take my workout outside. I also wanted to get some good mileage in, while taking it a bit easy. I followed the interval below and ran for one hour with a distance of 6 miles. Go at your own pace, of course. I walked at about 13-14 mph and when I ran I was going anywhere from 8-9:30 mph.



I really liked this run/walk interval because it made it easier for me to really speed up when I was running, knowing that I would soon be taking a one minute break. In fact, this would be a great way to work on increasing your speed. The workout also goes by much faster because you are constantly switching from running to walking.

Hope ya’ll have enjoyed all of the snacks this week! Tomorrow will be the last day of snack week and I’ve saved the best for last. 😉

Have a great day guys!




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