Fit Pancakes

I’m not a fan of smoothies. Nor porridge. Those textures are just not appealing to me. Pancakes, however… that’s a good way to start the day! These aren’t flour-based either (’cause nothing says breakfast like flour does).


  • 1/3 cup Rolled Oats
  • 1 tsp Chia seeds
  • 2 Eggs
  • 1 Banana (the riper, the sweeter)
  • 1/2 tsp Baking Powder
  • ½ or ¼ tsp Vanilla extract
  • Cinnamon
  • pinch Salt
  • Blueberries, Strawberries or Raspberries (optional)
  • Liquid sweetener and nuts for topping (optional)

In a food processor or blender, add the oats and chia seeds and mix until they become of a floury consistency. Then add the eggs, banana, vanilla, and powders and mix until combined. Add berries as you cook the pancakes, or as a topping alongside your choice of liquid sweetener and/ or crushed nuts.

You’ve got protein from the eggs, oats and chia seeds, carbs from the oats and banana, antioxidants from cinnamon, and some micros from the fruit. Quite a proper breakfast.

Thank you for visiting FHW!


DIY Bronzer

Who wouldn’t want that chocolaty summer tan all year long? Now, the quickest way we can obtain it usually involves some chemicals and UV blasting at the tanning salon, which I’m not really into. A natural tan at the beach already comes with some sun damage, so why would we add to that?

However, here’s a natural home-made bronzer lotion we can safely and regularly use to gain a bit of color and/or maintain our summer tans. It’s made of wholesome, natural, amazing ingredients that your skin will visibly thank you for.


  • ½ cup Organic Raw Shea Butter
  • cup Organic Raw Cocoa Powder
  • 2 Tbsp Almond Oil

Pop the almond oil in the microwave for a few seconds, just to heat it up a bit. Add the cocoa and mix thoroughly until it’s homogenized. Then stir in the Shea butter and you’re all done. If you want a darker lotion, simply add more cacao powder. If you want a lighter lotion, add a little bit less. It’s as simple as that. You can apply this daily.

Obtaining and maintaining a healthy tan concerns your Vitamin A and beta-carotene levels, as well as your Selenium, Vitamin C and Vitamin E levels. That’s why we use Shea butter, which is high in Vitamins A, E, and F and almond oil (E), and that’s why this DIY, natural bronzer will promote a healthier and longer-lasting tan.

If you want to take it even further, you can make sure you get plenty of those nutrients up there through your meals as well. Nuts, spinach, carrots, and grapefruits (Vitamins A, C, E) are a few examples of what you should include in a high-protein diet (Selenium) to reduce sun damage and maintain your tan.

Breakfast Cheesecake

If I hear overnight oats one more goddamned time… Well, oats are still great. But what if we took the ingredients for various oat-bowls and made… a breakfast cake? Well, we’ll add some dairy and make it a cheesecake, but still… we’ll have a fun, healthy, made-ahead coffee and cake breakfast to look forward to every morning!

1. Prep

  • Preheat oven at 325° F or 160° C
  • Take the Greek yogurt and the cream cheese out of the freezer (to be used at room temperature)

2. Blend

  • 1 cup oats
  • 1 cup almonds
  • 1 cup walnuts
  • 1/3 cup dates and 2 tbsp coconut oil (or 1/3 cup melted butter)
  • 2 tsp ground cinnamon

3. Line the bottom of a cake tin with parchment paper, add the blended mixture and place it in the oven for 5-8 minutes, just enough for it to dry and set. Take it out and let it cool for a few minutes until you make the next layer.

4. Blend

  • 500 ml Greek yogurt
  • 220 g cream cheese
  • 3 large eggs
  • 2/3 cup of honey or maple syrup, or 1/2 cup agave nectar, or 1 tsp stevia
  • 1/4 cup whole-wheat / spelt / soy / coconut flour
  • 1 tsp vanilla extract
  • pinch of Himalayan salt

5. Pour this second layer over the crust and put it back in the oven for another 40 to 50 minutes, until it sets. Let it cool completely and place it in the refrigerator for 3 hours min. or overnight.

6. Add the following to a sauce pan

  • 2 cups of blueberries/ strawberries/ raspberries/ mix
  • 3/4 cup water
  • sweetener of your choice, to taste (maple or agave syrup, stevia, etc.)

Place the pan on medium heat and bring to a boil, then reduce heat to low and let it simmer.

Sprinkle 1 tsp of gelatin over 1 tbsp of water and mix thoroughly. Let it sit for 5 minutes, then stir it in the simmering berry sauce until well combined. If the sauce becomes a little too thick until the cheesecake sets in the freezer, you can place it back on the oven and stir in a few tbsp of water until it reaches the desired consistency.


Pour this final layer over the cooled cheesecake the following morning and enjoy!