Thank you to Log Cabin for sponsoring my post about updated traditions in my household. To learn more about Log Cabin Syrups (which are all free of High Fructose Corn Syrup), breakfast for dinner, and other new ways to update traditions in your home, click here. I was selected for this sponsorship by the Clever Girls Collective, which endorses Blog With Integrity, as I do.

Don’t you love it when things seem to happen for a reason? Log Cabin Syrups is currently asking how you have updated your household traditions. For me, being originally from Nova Scotia, spring has one sweet meaning, Maple! The smell is in the air, the pancakes are on the breakfast table and the trips to the sugar woods have begun. This was always a family tradition for me. Back then it was more about eating as much maple as humanly possible to the point of nausea. Now, being an adult, Holistic Nutritionist, Personal Trainer and living on the west coast things are a bit different. My sugar over-indulging days are over but I still find ways to sneak my maple in. Maple syrup actually has some great health benefits and is one of my favourite natural sweeteners to use. Now when I have my maple I have it in controlled portions and with my favourite DAMY healthy recipes. Yes I still have my pancakes but they are now ‘Protein Pancakes!” Check out my four favourite recipes below where I keep my love for maple alive while still staying true to my health and fitness goals.

My Four Favourite Maple Recipes:


Banana Maple Protein Pancake

I start my day everyday with a protein pancake! This recipe makes me feel like a kid again.


  • 1/2 cup dry old fashion oats
  • 1/3 cup egg whites
  • 1/2 mashed banana
  • sprinkle cinnamon
  • 1 tsp ground flaxseed
  • 1 tbsp unsweetened almond milk
  • ½ pack stevia
  • drizzle 1 tbsp of 100% natural maple syrup


  1. Mix all ingredients together in a bowl.
  2. Lightly oil and heat your frying pan.
  3. Place all ingredients in your pan and cook the same you would a regular pancake. If your pancake breaks, don’t stress, just make your pancake into a protein scramble. It tastes exactly the same. Sometimes when I am in a hurry in the morning I just head right for the protein scramble.


DAMY Maple Balsamic Dressing

This simple dressing is perfect for over a salad, grilled vegetables, or to bake on top of fish. It takes seconds and tastes delicious!


  • 2 tbsp 100% natural maple syrup
  • 2 tbsp extra virgin olive oil
  • 4 tbsp balsamic vinegar


  1. Wisk all ingredients together.
  2. Spoon 1-2 tbsp of the mixture over salad, cooked veggies or fish!
  3. Store in the refrigerator.


DAMY Blueberry Maple Smoothie

This smoothie takes seconds to make and has incredible flavour!


  • 1 1/2 cups blueberries
  • 1 cup unsweetened almond milk
  • 1 tbsp 100% natural maple syrup
  • 1/4 tsp cinnamon
  • 1/2 cup low fat plain greek yogurt


  1. Place all ingredients in the blender.
  2. Blend until smooth. Enjoy!


DAMY Maple Greek Yogurt Parfait

This is a simple protein packed snack. It feels like dessert but is guilt-free!


  • 1/4 cup dry oats (or whatever healthy cereal you have on hand)
  • 1/4 cup strawberries (in the winter I only have mixed frozen berries so that is what I use)
  • 7 walnuts
  • 1 cup low fat plain greek yogurt
  • 1 tbsp 100% natural maple syrup


  1. Layer greek yogurt, berries, oats, and walnuts in a martini glass.
  2. Drizzle with your maple syrup. Enjoy!

I hope you can use these recipes to update your maple traditions! I would love to hear from you on how you have updated your traditions to be more in-tune with your health and fitness goals.