Fresh Pineapple Smoothie

This pineapple smoothie is creamy and refreshing. The sweetness of the fresh cut pineapple balances the tanginess of the Greek yogurt. It’s gulp-able and reminds me of the fruity lassi drinks you get at Indian restaurants. Enjoy this protein rich drink poolside!


1 cup fresh pineapple, cubed
1/2 cup plain greek yogurt
3/4 cup ice cubes

Combine all ingredients in a high powered blender and pulse until smooth. Add extra pineapple for sweetness or more yogurt for tartness.


Cheesecake in a Cup Recipe

This recipe is genius and delicious! All you need are fat free ricotta cheese and lemon curd to throw together a delightful lemon “cheesecake” snack. Ricotta cheesecake is lighter and fluffier than New York style cheesecake. I think it’s much more delicious than the super dense cream-cheesy New York style.


All you need to do is stir together 1 tablespoon of good lemon curd and about 3/4 cup of fat free ricotta cheese.


This cheesecake snack tastes much more indulgent than yogurt, but boasts the same high protein content! What a treat :)


Plantain Chips: Sweet and Salty Style

I started out making regular plantain chips, but the plantain I used was a little too ripe. What a fortunate mistake! I ended up thinking of this delicious twist on the salty snack.


1 plantain, preferably yellow
Peanut butter
Chocolate chips
Coconut oil cooking spray (Trader Joe’s)

1. Preheat oven to 400 degrees. Peel and thinly slice plantain. Place slices on a baking sheet lined aluminum foil and sprayed with coconut oil cooking spray.

2. Most the plantain slices with coconut oil spray and sprinkle with salt. Bake for 8 minutes, flip, and bake for 5-8 minutes more or until they are golden.

3. While still warm, place one chocolate chip on each plantain slice and smear a tiny bit of peanut butter to each one.

Oh.My.Goodness! These were an unexpectedly tasty treat. It’s hard to beat the flavor combination of chocolate, peanut butter, and salt on plantain!


Quick and Easy Raspberry Jam Recipe

Did you know you can make your own jam in 5 minutes? You don’t need to heat it up, which keeps the fruit flavor true and fresh!


1 cup raspberries
1 tbs chia seeds
1 tbs lemon juice
Honey, maple syrup, or liquid stevia to taste

1. Combine all ingredients in a food processor or Magic Bullet. Process to desired consistency.

2. Place the jam in the fridge for a few hours to thicken.

The chia seeds help to make this jam gelatinous without having to use pectin or large amounts of sugar. Pretty cool!


I liked this jam swirled with plain greek yogurt. Colby liked in on waffles. You can try it on scones, toast, or straight out of the jar! It will keep in the fridge for about a week, maybe longer. Let me know what other fruits you try it with!

Fresh Fig Jam

I had lots of leftover figs from this weekend. Enjoy this sweet summer fruit in a homemade jam!

1 lb fresh figs
1/4 c fresh lemon juice
Zest of one lemon
1/4 c honey
1/4 c sugar
1/2 tsp ground ginger
1 cinnamon stick

1. Place chopped figs and all ingredients in a saucepan. Heat until boiling.

2. Stir frequently as the sugar dissolves and the jam begins to thicken. This will take about 20 minutes. Remove the cinnamon stick.

3. You’ll know the jam is ready when it doesn’t drip off a spoon easily. You can store it for up to two weeks in the fridge!


Serve on toasted baguette with goat cheese.


Drink some unfiltered pear cider with it (yum!!)


Try swirling some into plain greek yogurt!


Any way you serve it, you’ll love the ginger, cinnamon, and honey flavors complementing the sweetness of the figs. The lemon juice and zest balances the sweetness nicely! Next time I’ll see what happens when I use stevia instead of sugar.


Strawberry Rhubarb Sorbet

Here’s an easy recipe for a refreshing summer treat! No sugar needed to make this simple sorbet.


1/2 cup frozen strawberries
1/2 cup frozen rhubarb
1/2-1 cup coconut water (or plain water)
Sugar or stevia (optional)

1. Blend strawberries and rhubarb with 1/2 c water in a powerful blender. Start on a low setting and increase to high. Push the fruit down if the blender struggles.

2. Adjust the consistency by adding more water as desired. Adjust sweetness to preference. I thought it was perfect with coconut water and no additional sweetener.


This fresh tasting treat is a great way to use rhubarb for something a little different! Enjoy!

Spiced Almonds

Try these curry spiced almonds for a flavorful and satisfying snack.

I used Calcutta Heat Curry Seasoning, but you can try your own flavor combination. Next time I’ll try smoked paprika, Frank’s Red Hot, or cinnamon.


1. Preheat the oven to 350 degrees.

2. Toss 2 cups of almonds with 1 egg white or 2 tbs olive oil in a mixing bowl. Add seasoning (about 2 tbs or to taste) and stir to coat.

3. Spread almonds in a single layer on a lightly greased baking sheet. Bake for 10 mins, stir around, and bake for up to 10 mins more.

These can be stored in an airtight container in the fridge for a couple of weeks. Measure out 1/4 cup (or 28 grams) for a snack. Enjoy!


Pumpkin Protein Bars

Happy Saturday! It’s a beautiful day here in Vegas. Colby is working on his first editorial law review assignment. For once, he doesn’t need to be on the computer, so I’m taking this rare opportunity to use our laptop. It’s a great day to be blogging outside!


I wanted to share my latest food obsession with you today. Pumpkin protein bars are not what I expected. When I heard about the recipe from my fitness instructor, I was expecting something dense and rubbery like a power bar. Instead, these bars are light and fluffy like pumpkin spice cake! They are very low in calories and fairly high in protein.


I have made them several different ways. The recipe calls for whey protein, but soy protein and hemp protein have worked well too. Instead of buying oat flour, I just grind up quick cooking oats in the blender until they turn into a powder. I haven’t tried substituting the baby food apples for regular applesauce, but I’m sure that would work just as well. Here’s the breakdown:

Pumpkin Protein Bars (adapted from Jamie Eason’s recipe)

½ C Splenda Brown Sugar Blend
1- 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1- 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated.
Spread batter into the Pyrex dish and bake for 40 minutes.
Makes 24 squares.

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein


These are almost too good to be true! I’ve been having two squares with my mid-morning coffee at work for the past week. They have just the right amount of sweetness and pack lots of satisfying pumpkin flavor. Enjoy!

PS- I just started blogging about a month ago, but I’m excited to start on a big project to celebrate National Nutrition Month with Healthy Aperture, Swanky Dietitian, and Carlene’s Figments. I’ll keep you posted!

Super Bowl XLVI

To celebrate the second biggest consumption day of the year, I made a huge spread of veggies, chips, and dips! I’m not surprised that Americans eat almost as much today as they do on Thanksgiving. I’m pretty sure that overeating turkey and side dishes is a BIT healthier than pigging out on chips, dip, and burgers! I tried to make sure that today’s indulgence was as healthy as possible. I picked up a selection of veggies and unique chips at Fresh and Easy and Trader Joes. I love those two stores! Check out the baked lentil chips I found at TJ’s!


They were incredibly tasty! Only 120 calories per serving with a few grams of protein and fiber to make the crunch have staying power. I could munch on these all day and not feel TOO guilty! Bring on the beans!

I made two great dips. One was a simple green onion dip, but instead of using sour cream, I mixed seasonings into a cup of plain fat free greek yogurt. Creamy! Protein-y! I made a batch the traditional way with sour cream to satisfy picky tastes. Colby liked both versions, but my mom said the sour cream based one was significantly tastier. Try it out for yourself! The second dip I made was adapted from The New Sonoma Diet book.


I didn’t have tahini on hand, but I didn’t miss it. The hummus was spectacular and SO easy to make! Just get the ingredients together, and blend till smooth!


Garbanzo beans make hummus so creamy and rich that you only need a tiny bit of olive oil for flavor. Lentil chips with hummus dip might be overkill, but I say BRING ON THE BEANS!! Happy dipping!


The flavor variety of 8 different veggies, multigrain pita chips, lentil chips, and 5 dipping sauces really hit the spot. The only things I really wish I had now are 3D Doritos and Pizza Rolls. Remember 3D Doritos?? Bring em back, seriously! It would be nice to have my sister here to enjoy those with. We used to chow down on Totino’s and other snack foods whenever we had the house to ourselves for an evening. Good times!

Did you watch the Super Bowl? Did you like the half time show? What did you think of the commercials?