Diet & Weight Magazine

Oatmeal Pancakes with Homemade Apple Syrup

By Hockettruns @WriteRunWrite

Well hey there runners and bloggers! Hope you’re having a run-filled day….thought I would drop by and give you an update, along with a delicious recipe!

A couple weeks ago I got a new workout toy; a big bouncy green stability ball! I was stoked….

Oatmeal Pancakes with Homemade Apple Syrup

I can already feel the difference after only using it two weeks! So pumped…

The workouts I  tend to do on it are:

  • Pushups
  • Crunches
  • Leg curls
  • Butterfly leg curls
  • Scissors

To do leg curls, lay face down on with the ball under your stomach. Let your legs hang down in the back. Bend your legs at the knee, and cross your ankles one over the other. Bring your feet up to your butt, bending at the knee. Return to starting position. Repeat until you get to 10 reps; repeat two more times or do as many as you can.

To do butterfly leg curls, lay face down on the ball the way you did before. Point your knees outward and put the bottoms of your feet together. Lift your legs up,  holding in your glutes. Bring your legs back down. Repeat until you reach 10 reps, or do as many as you can.

For scissors, lay once again face down on the ball. Bring your left leg up, holding it straight out. Lift it until it is above your head. Bring it back down and repeat with other leg. Do 10 reps on each leg or as many as you can.

For crunches, lay face up on the ball with it resting on the small of your back. Put your hands behind your head. Roll the ball inward and bring your torso up with it. Hold, then roll back down. Repeat for 25 reps, or as many as you can. Will get easier the more you do!


Pushups are fun on the stability ball; it’s the only way I do pushups now! Lay face down on the ball, with the ball resting just below your stomach. Put your hands face down on the floor, a shoulder width apart. Keep your spine straight and lower your body the way you would do normal pushups, keeping your balance on the ball. Come back up and repeat for 20 reps or as many as you can.

I am feeling tighter and my arms and shoulders feel hard and muscular; it is really fun to watch the changes manifest.


After a good ball workout in the morning, I’m ready for something yummy to eat that won’t leave me feeling heavy and tired; who’s with me?

This recipe for Oatmeal Pancakes and Homemade Apple Syrup was a hit when I had my recipe blog. It’s guilt free because it’s low in sugar and fat, plut is has the added fiber of oatmeal.

Oatmeal Pancakes with Homemade Apple Syrup

Delish, right?

So easy to make, it’s almost sinful!


Oatmeal Pancakes

1 1/2 cups old-fashioned rolled oats
1 tablespoon sugar
1 tablespoon ground cinnamon
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3 egg whites
1 can (12 ounces) fat-free evaporated milk
1 teaspoon vanilla extract

In a blender or food processor, process the oats to the consistency of coarse flour. Transfer to a large bowl and stir in the sugar, cinnamon, baking powder, baking soda, and salt.
In a medium bowl, whisk together the egg whites, milk, and vanilla. Pour over the dry ingredients and stir until completely moistened.
Coat a large nonstick skillet with cooking spray and warm over medium-low heat for 3 minutes, or until water drips sprinkled in the skillet “dance” on the surface. Spoon in 3 tablespoons of batter for each pancake and cook until the top of each pancake is covered with tiny bubbles and bottom is brown. Turn and brown the other side


 Apple Pancake Syrup

1 1/2 cups apple juice, divided
1/4 cup cornstarch
1 tablespoon sugar or brown sugar
1 1/2 teaspoons cinnamon

In a small bowl combine the sugar, cinnamon, and cornstarch. Whisk until well blended. Add 1/2 cup of the juice and whisk to combine. In a saucepan over medium-high heat, bring the remaining juice to a rolling boil and add the juice-cornstarch mixture. Stir, then continue boiling for one minute. Reduce heat to medium, and continue cooking until thickened, about 10 minutes. Serve hot over pancakes or waffles.

Is your mouth watering yet?


Make a big batch of these and freeze them up for busy weekend mornings! To freeze, take pancake off the griddle and allow to cool for a few minutes. Place in a Ziploc bag and freeze. To freeze more than one pancake in a Ziploc bag, place a piece of waxed paper in between so they don’t stick. Reheat in the microwave or in the toaster after thawing in the microwave for a few seconds.

Absolutely delish!

New Event

I’m excited about a new event I’m working on! This 5K in North Bend, WA looks like a great way to wrap up 2011. I am excited about it!

Do you have any more events scheduled for 2011? What do you hope to accomplish in 2012?

Have a great day everyone!


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