Dessert-themed smoothies make the experience even better. You’re getting a lot of the flavor you get in your favorite treat, without all the empty calories, and WITH a bunch more fiber, vitamins, and minerals. If you’re really feeling like you want to “treat yoself”, top this one with a little coconut whipped cream! 😉

*recipe is vegetarian*

I N G R E D I E N T S:

  • 1 frozen banana
  • 1 c. vanilla almond milk (unsweetened)
  • 1/2 c. oats
  • 1 tsp pure vanilla extract
  • 1/4-1/2 c. plain (or vanilla) yogurt
  • 2 tsp cinnamon
  • 1 tsp honey (for sweetness)

*for extra protein, add 1 scoop of preferred protein powder

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Blend and enjoy, as always!



Fill your morning with fiber, veggies, protein, and complex carbs that will keep you going until it’s time for lunch (or your mid-morning snack if you’re like me!). Americans have a funny misconception of eating sugary things such as cereals and pastries for breakfast, and I don’t know about you, but those things don’t fuel me very well.

This recipe is quick, full of nutrients, and will start your day off the right way! 😀

OH and guess what? I found a new way to make quesadillas – and it does not involve any oil! (and it’s quicker)!

*recipe is vegetarian*

Y O U  W I L L  N E E D:

  • 1-2 eggs or 2-3 egg whites
  • 1 whole wheat tortilla (or corn if you’re GF)
  • 1/2 c. broccoli florets
  • 1/4 c. shredded cheese of choice
  • 1/4 c. corn
  • 1-2 tbsp black beans
  • 1/2 c. spinach, chopped
  • 1/4-1/2 c. bell pepper, diced


  1. Place tortilla on a heat-safe plate and place in the broiler of the oven for 3-5 minutes.
  2. Take tortilla out of the broiler and flip it over. Add about half the cheese to the top.
  3. Return to the broiler for about 2-3 mins or until it turns a little brown!
  4. Sauté the broccoli & peppers with a little bit of olive oil.
  5. Add black pepper, garlic powder, and any other dried herbs of choice.
  6. Add eggs to your sautéed veggies. Scramble them up!
  7. Turn off the heat when the eggs are thoroughly cooked
  8. Spread a thin layer of hummus over over the inside of the quesadilla (optional)
  9. Add egg filling to the inside of the tortilla along with a layer of corn and black beans
  10. Fold the top of the tortilla over the filling – top with extra cheese!
  11. Use a pizza cutter to cut into triangles
  12. Serve with salsa if you wish!


Be creative and use whatever kind of veggies you prefer. You can swap black beans for pinto beans, add tomato and onion, or garnish with fresh cilantro! *and avocado is always good.

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Happy eats!





Hi friends! How many of you grew up hating your peas? I was one of those kids. However, we learn in nutrition that the more a person is exposed to a food, the more likely they are to grow to enjoy it – especially in adulthood.

Sugar snap peas are now one of my favorite vegetables – especially when they’re prepared this way. 😀 Plus, did you know that 1 cup has about 40 calories (that’s a lot of peas), and they’re loaded with vitamins, minerals and also provide you with protein & fiber?

So next time you’re craving a crunchy, satiating snack, instead of reaching for the chips, give this a go!

*Recipe is vegan, gluten free, dairy free.*


  1. 1 cup sugar snap peas, raw 😀


D I R E C T I O N S:

  1. Heat about 1 tbsp olive oil in a large, non-stick pan on medium heat.
  2. Once the pan is warm, add whole, raw peas.
  3. Add about a teaspoon of each: black pepper, garlic powder, dried ground herbs (of choice), and salt.
  4. Toss the peas in the pan making sure they’re coated in seasoning and oil alike.
  5. Add about 1 tsp red pepper flakes – or more if you like it hot!
  6. Continue to cook peas -stirring occasionally- until the skin appears wrinkled (about 7 minutes).
  7. Remove from heat and serve!


Be careful, you may want to eat the entire serving (and in this case, that is ok). 🙂

Thanks for reading and I hope you try it!




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more, please! 



Maca is an old, more recently discovered superfood full of antioxidants and amino acids. And guess what? It’s a plant (surprise, surprise). It’s difficult to pinpoint the flavor of the fine, tan powder, but one of my best friends describes it as “slightly nutty, a little bit sweet.” – needless to say, we love it. Everyone should add this superfood to their pantries for an all natural nutrient boost to yogurt, cereal, and smoothies.

read all about it!

This smoothie in particular can help if you’ve been thinking about chocolate all day but know you should resist the temptation of chocolate ice cream. I can assure you, this will satisfy your craving and make you feel a lot better than the excessive fat, sugar, and calories that ice cram provides.

Ps: it’s vegan, gluten free, and dairy free.

Y O U  W I L L  N E E D:

  • 1 large frozen banana
  • 1 c. unsweetened plant milk
  • 2 tbsp powdered peanut butter
  • 1 tbsp unsweetened cocoa powder
  • 1 tsp ground maca powder
  • 1 tsp unsweetened coconut flakes
  • 1 scoop neutral/vanilla protein powder *optional*

…and all you have to do is blend until everything is creamy and combined into a homogenous mixture.


You’re going to want to try this one for yourself. Share your thoughts!



This is a food trend that I hope never dies out. Whether decide to make it a meal or an afternoon snack, this is my procedure – I have it down to a science 😉

You’ll need:

  • 1 egg or 2 egg whites
  • 1/2 an avocado
  • 2 slices bread of choice
  • salt & pepper & Italian seasoning



  1. Place toast in toaster, but do not toast yet!
  2. Heat skillet on medium high heat with olive oil
  3. Add eggs and salt & pepper
  4. Cut avocado in half and remove pit
  5. Mash avocado in pit with a fork (save yourself another dish to wash)
  6. NOW toast your bread!
  7. Add salt & pepper, and Italian seasoning and continue to mash until well combined
  8. Flip egg(s) to continue cooking (or cover if you want it over easy)
  9. Spread avocado onto toast
  10. Cut egg/egg whites in half when done
  11. Top avocado toast with cooked egg
  12. Top with shredded parmesan cheese, red pepper flakes, and fresh cilantro if you so desire!


Try it and share!



PS, is anyone else as excited as I am about the fact there is now an avocado emoji?! 🥑




‘scone on?! This recipe is egg free, refined sugar free, and can be personalized to whatever you’re in the mood for. Make ahead and eat for a snack, breakfast, or bring to your friends!


  • 1 & 1/2 c. flour of choice
  • 1 & 1/2 tsp baking powder
  • 1/2 tsp salt
  • 2 tbsp COLD butter, cubed
  • 1/2 c. vanilla greek yogurt
  • 3 tbsp maple syrup
  • 3 tbsp milk of choice
  • 1 tsp vanilla extract
  • squeeze of lemon juice
  • some lemon zest
  • mix-in of choice (about 1/2 c.) 🙂



  1. mix together dry ingredients until combined.
  2. add the cold, cubed butter and cut in with a pastry cutter or the back of a fork. do this until you reach a crumbly texture.
  3. make a well (a hole in the middle of the mixing bowl) and add the yogurt, maple syrup, milk, and vanilla. add as much or as little lemon juice and/or zest as you’d like.
  4. mix until well combined.
  5. stir in your add-in (I used blueberries, but you can use whatever you want! strawberries, raspberries, or chocolate chips would be good as well).
  6. spray a cookie sheet with non-stick spray and transfer the dough onto the baking sheet.
  7. form dough into a round, circular disk shape and cut into triangles as you would a pizza.
  8. place into a pre-heated oven at 425 for 20-22 minutes. when the scones are done, the edges will be slightly golden in color.



any questions? –>

Enjoy, and happy eating!







Did you know watermelon has the same phytochemical, lycopene, that tomatoes have? This is what gives watermelon & tomatoes their red color. But not only that, it is an antioxidant which may help reduce the risk of heart disease and cancer! Woo!

While sitting in class today, I was craving watermelon and this is what I spontaneously made of it!


  • 1 mini, seedless watermelon, sliced
  • 1 c. balsamic vinegar
  • 1 pkg FRESH mozzarella cheese
  • a handful of basil, chopped
  • 2 tbsp honey


  • drizzle watermelon slices with olive oil on both sides
  • in a small saucepan, combine balsamic vinegar and honey and bring to a boil
  • reduce heat and simmer until vinegar is visibly reduced down
  • Place individual watermelon sliced on the grill for 2-3 minutes each side, or until the fruit has nice grill marks 🙂
  • Top watermelon with sliced mozzarella, chopped basil, and reduced balsamic.

Easy, quick, and fresh. Enjoy 🙂



those grill marks. 👌🏻

As the summer comes to an end, produce is starting to flourish! I have an abundance of zucchini and summer squash and cannot wait to use it. Grow your own, or support your local farmers! There is something about knowing where your food comes from that makes enjoying it even better.


Today, I am sharing a recipe with you that will put the harvest to good use!


The secret to making veggie noodles is investing in a vegetable spiralizer. I got mine from Amazon for about $30. It is easy to use and will change your life for the better. 🙂

The link is listed below!

I N G R E D I E N T S 

  • 3 spirialized zucchini (or summer squash)
  • 2 tbsp olive oil
  • about 1 c. baby shrimp (pre-cooked)
  • salt and pepper, dried herb seasoning (Mrs. Dash)
  • fresh basil for garnish
someone loves the cores from the spirializer.


  • Heat olive oil on medium heat.
  • Once the oil is warm, place all the noodles into the pan.
  • Season with salt and pepper, and other seasonings of choice. Add red pepper flakes for a little heat (optional).
  • Toss with tongs for 3-5 minutes or until the noodles resemble al dente texture of wheat noodles.
  • Drain the excess liquid off the noodles
  • Toss the shrimp and basil in with the noodles!
  • Drizzle with a little more olive oil for serving, and garnish with remaining basil.


  • I used summer squash in the recipe, but but zucchini and summer squash are neutral vegetables that don’t have a lot of flavor. They can be interchanged as desired.
  • This dish allows a lot of variety! Add peppers, tomatoes, broccoli, or spinach to incorporate more vegetables into the meal!
  • To make it a complete meal, serve over a bed of brown rice of quinoa.
  • Any vegetable can be spiralized. I have used sweet potatoes, cabbage, and carrots as well.

Happy harvest!



* gluten free, vegetarian *

Classic. Gluten free. Lightened up.

in this case, that means no butter, cream, or even milk added.

don’t doubt me just yet. 🙂


  • 1 box gluten free pasta of choice
  • 2 c. low sodium chicken stock
  • 2 tbsp cornstarch
  • 1-1 1/2 c. shredded cheese(s) of choice
  • 3-4 fresh basil leaves, roughly chopped
  • 1 tsp minced garlic
    • {yes, that’s s e r i o u s l y  all there is to it}


  • Prepare pasta al dente according to the box. Drain the noodles and set aside.
  • Return the pot back to the warm burner and add the chicken stock. Add a generous pinch of pepper and bring to a boil. Then add garlic.
  • Once the stock is boiling, add the cornstarch and stir continuously until it reaches desired thickness. (It will produce larger bubbles as it thickens).
  • Add the cheese and continue to stir (a whisk works best) until all the cheese is melted. At this point, it should be a creamy cheese sauce.
  • Return the noodles back to the pot and stir stir everything together. Lastly, add the basil!
  • Serve immediately BUT, also makes for great leftovers!

And there you have it!



  • shredded chicken or crab meat would be an excellent source of additional protein in this dish.
  • cornstarch is an ingredient everyone should have in their kitchen. It serves to help thicken liquids without adding heaviness or extra calories.
  • I did not choose to salt anything in this dish because cheese is naturally salty. No need for excess!
  • To add more color and nutrients, add cooked green peans, peas, or broccoli!
  • I used pasta made of a rice & corn blend. The cheese I used was cheddar, parmesan, and mozzarella. But seriously, use whatever is your favorite! Asiago sounds pretty good too. 🙂

Try it! You will be happy you did!



As we are well into the month of January, we are also in the midst of cold, flu, and stomach bug season. Beside these temporary, productivity-inhibiting ailments alone, we have to also deal with colder temperatures, less sunlight, and not much sun exposure to absorb vitamin D. Our immune systems are already working hard, and barely stand a chance against these pathogens in this season, so do your immune system a favor and give it a vitamin C boost!

This is one of my favorite smoothies because it is a hybrid between an Orange Julius and and an orange creamsicle, two REALLY refreshing things that are full of empty calories (including large amounts of fat and sugar) where mine is just as good, minus all that bad stuff. 🙂


  • 1 orange, peeled
  • about 1/2 c. vanilla greek yogurt
  • about 1/c c. ice
  • 1/2-1 c. milk of choice (I used almond)
  • 1-2 tsp honey at room temp (preference)
  • splash of vanilla extract
  • orange zest
  • 1 scoop vanilla protein powder (optional)

Blend thoroughly, and enjoy! 

Ps, did you know that one orange contains 97 mg of vitamin C which is 15 mg more than the recommended daily allowance for women (75), and 7 mg more than the RDA for men? (90)

Vitamin C is important for many processes throughout the body such as:

  • aiding in the absorption of iron (important in carrying oxygen in the blood)
  • helping to repair cells and form scar tissue
  • a component in collagen, the body’s building block
  • AND, it’s an antioxidant, which helps protect cells from DNA damage due to free radicals

So, there you have it. Vitamins, protein, hydration, immunity, and a healthy taste of summer in a glass!

Happy blending!