Pumpkin Pie Protein Smoothie


The season of pumpkin spice everything is upon us, and I am so excited. Sometimes our favorite coffee joints, restaurants, bakeries and recipes go overboard on adding sugar and not-so-healthy ingredients into their pumpkin concoctions. I am here to give you all of that pumpkin-y, flavorful deliciousness you crave, but in a diet-friendly manner. What more could you ask for?

With the perfect ingredients of pumpkin puree, mixed with the sweetness of banana and maple syrup, combined with the creaminess of Greek yogurt, milk and vanilla, and topped with the decadent flavor of pumpkin pie spice, this Pumpkin Smoothie is sure to leave you in complete pumpkin bliss. The best part about this creamy treat? It can be made in mere minutes, which makes it absolutely perfect for those days when you need a pick-me-up on your way out the door!


  •  2/3 cup pumpkin puree
  • ½ banana, peeled, sliced and frozen
  • ½ cup nonfat milk
  • ¼ cup nonfat plain Greek yogurt
  • 1 tsp. maple syrup
  • 1 tsp. pumpkin pie spice
  • ½ tsp. vanilla extract OR maple extract
  • 1 cup ice cubes


  1. Add all ingredients to a blender and blend until smooth.

And that’s it! It’s easily adjusted to fit any special dietary needs. For those sensitive to dairy, just replace the milk and yogurt with plant-based milk and yogurt. For those on a sugar free diet, just replace the maple syrup with stevia or any of your favorite sugar free options.


Sugar Free Pumpkin Spice Latte


It’s been a while since I’ve posted here and I want to apologize for the long absence! Things have been a little busy for me lately between doctor appointments and work but I’ll get to that in another post for another day.

It’s almost my favorite time of year and I wanted to share with you a delicious drink you can enjoy when the weather starts to get chilly.

The Pumpkin Spice Latte – the harbinger of fall. For many, this is the drink that makes an entire season. But even as an occasional fall treat, there’s a couple of issues with the traditional pumpkin spice latte that you can get at a coffee shop.

A typical pumpkin spice latte can contain up to 64 grams of sugar (in a 20 oz. cup)! That’s about 12 teaspoons. No wonder these things are so addictive. But sugar is not part of a healthy diet. While it’s ok to indulge sometimes, you can replace the sugar in your diet with alternatives that support healthy hormones and battle unwanted weight gain.

Did you know most of those drinks you can buy don’t even contain real pumpkin? Why is that a big deal? Because pumpkin is packed with nutrients that feed your brain and support your vision. The rich color translates to high beta-carotene content, a potent antioxidant and a precursor for the essential fat-soluble vitamin A. Just one cup of cooked pumpkin contains more than 200% of your recommended daily intake of vitamin A, which is crucial for keeping your eyes young and your bones, skin, and other connective tissue strong. Pumpkin also contains decent levels of lutein and zeaxanthin, antioxidants that support eye and brain health.

So drink on up!

Sugar Free Pumpkin Spice Latte

Makes: 4-6 cups


  • 3-4 cups plain brewed coffee (decaf works for this too)
  • 1 ¼ cup full fat, unsweetened coconut milk (or any non dairy milk)
  • 3 tbsp. organic pumpkin puree (canned is ok!)
  • 1 tsp. pumpkin pie spice
  • ½ tsp. vanilla
  • Optional:  1-2 tsp. xylitol or stevia (to taste)
  • Optional: 2 tbsp. raw whipped cream or whipped coconut cream on top


  1. Combine all ingredients in a saucepan. Over medium heat, simmer for approximately five minutes.  Stir well to evenly blend it all together.
  2. In a high-speed blender, blend on high for 30 seconds until creamy and frothy.
  3. Optional: add xylitol, monk fruit, stevia, or other natural sweetener.
  4. Optional: add raw cream/whipped cream on top for a special treat, if you can find it!

It’s important to feel like you can have a treat now and then without spiraling into a blood sugar mayhem. Stick to this recipe for a quick energy boost along with some added nutrients from the pumpkin.

For those of us who may not want coffee, you can still drink it as it is, just leave out the coffee. It makes a great hot drink to sip on before bedtime.

And don’t forget to use a cute mug, cause it’s all about presentation, right?


The Secret Ingredient For Smooth, Sweet, Banana-Free Smoothies + Recipes



We all love to throw a banana in our smoothies for that creamy, sweet texture, but sometimes it’s good to take a break. If you’re eating a smoothie every day (or you’re simply intolerant to bananas), there’s a secret ingredient you can use to make sure your smoothies not only taste amazing but also pack a nutritional punch.

Meet Medjool dates!

Medjool dates are a rising star in the produce department thanks to their delicious flavor and powerful nutritional composition. One serving (2 Medjool dates) has 33 grams of carbs and 281 mg of potassium. (That’s 50 percent more potassium by weight than bananas.)

The potassium, fiber, and mineral-filled Medjool dates have a caramel-like flavor that perfectly sweetens smoothies.

If you have a high-powered blender, simply drop Medjool dates in with whatever else you’re blending. If you don’t, blend your Medjool dates with the water first (with greens and any other high-fiber ingredients), then add the frozen components and any other bonus ingredients.

Here are a few recipes to get you started!


Strawberry and Beet Superfood Smoothie

Serves 2


  • 2 cups frozen strawberries
  • ½ cup sliced beets (fresh or frozen)
  • 1 cup dark leafy greens like spinach or kale
  • 3 Medjool dates, pitted
  • ½ cup coconut water
  • 2 tablespoons chia seeds
  • 1 scoop protein powder


  1. Blend all ingredients together for 60 seconds in a high-powered blender.
  2. Enjoy in a glass or bowl! Add toppings like nuts, seeds or carob chips!



Blueberry Superfood Smoothie

Serves 1


  • 3 pitted Medjool dates
  • 1 cup frozen blueberries
  • 1 cup chopped raw or frozen kale
  • ¼ cup frozen riced cauliflower
  • 1½ cups unsweetened almond milk
  • ½ teaspoon vanilla extract
  • ½ tablespoon all natural almond butter (optional)
  • 2 tablespoons oats or oat bran
  • 1 tablespoon chia seeds


  1. Blend all ingredients together for 60 seconds in a high-powered blender.
  2. Enjoy in a glass or bowl, and top with toppings of choice!





health · recipes

5 Reasons To Drink Matcha Everyday Instead Of Coffee + Recipe


Drinking matcha green tea has been a time-honored tradition in Japan for more than 900 years. Buddhist monks valued matcha as a health elixir and consumed it prior to meditation. Matcha is cultivated from a high-quality leaf known as tencha. The tencha leaves are sheltered from the sun to produce a vibrant shade of green due to the increased amount of chlorophyll. Matcha leaves are carefully harvested by hand and briefly steamed to protect the leaves from oxidation.

The careful production of matcha ensures its unique flavor and high levels of antioxidants. Here are five reasons I love matcha green tea and why you should be drinking more of it:

1. It contains high levels of antioxidants.

The first amazing benefit of matcha is that just 1 cup provides at least three times as many antioxidants as regular green tea — the highest rated by the ORAC (oxygen radical absorbance capacity) method.

2. It has energy-boosting power.

Move over, coffee! Matcha is a perfect energy enhancer but with no caffeine jitters. Matcha contains about half the amount of caffeine than regular coffee. So go ahead and enjoy a matcha latte!

3. It aids in weight loss.

When it comes to boosting your metabolism and helping with weight loss, few things are more beneficial than matcha green tea, due to its high concentration of catechins (an antioxidant).

Green tea extract, rich in catechins, has thermogenic properties and promotes fat oxidation beyond that explained by the tea’s caffeine content.

4. It offers immune system support.

Matcha contains incredible immune-boosting properties in every cup. Like many antioxidants, catechins have a multitude of healing properties on a cellular level.

These catechins are also effective in fighting various bacterial, viral, and fungal infections. Just one bowl of matcha provides substantial quantities of potassium, vitamins A and C, iron, enzymes, and calcium.

5. It gives you mental alertness along with a calm feeling.

Matcha tea works effectively in providing a calming effect to the mind and body.

Matcha green tea contains L-theanine, a unique amino acid that assists in boosting alpha waves in the brain. These alpha waves promote mental relaxation and induce a feeling of mental clarity and a more alert state of mind.

How to Drink It

A fantastic way to include matcha in your daily routine is by simple drinking it on its own, or by adding it to a green smoothie or other beverage.

Here’s a quick and easy recipe that is perfect for the warm spring and summer months when you want a cooling and refreshing pick me up! It is lightly sweetened with a subtle hint of vanilla. This version uses vanilla almond milk but feel free to use the milk of your choice!

Recipe Ingredients:

12 ounces vanilla almond milk

1 1/2 tsp matcha green tea powder

2 tsp honey, maple syrup or sweetener of choice

splash of vanilla extract


Place all ingredients in a blender for about 30 seconds or until powder is fully dissolved. Taste and add more sweetener if needed. Pour over ice and enjoy!


You can triple the recipe and store in the fridge for up to 3 days. Just pour your desired amount over ice when you’re ready to drink it. It’s perfect for those mornings when you need to get out the door quick.

You can add some vanilla protein powder as well to the mixture to get an extra protein boost.





3 Ingredient Vegan Iced Chai Tea Latte


I love chai tea- hot or cold, it’s hands down one of my favorite teas to drink. The spiciness of the cloves and cinnamon mix so well with the sweetness of almond milk and stevia. Unfortunately I can’t drink most of the premade, premixed drinks due to the added sugars and dairy that just don’t fit into my dietary needs.

There’s an easy and cheap way to make your own cold brew chai tea. Just steep some chai tea bags in water in the refrigerator. One bag for every 1/2 cup of water makes a double strength brew. Then add your choice of dairy free milk and stevia, and it’s done!

It’s a quick and yummy drink that is a great afternoon treat. No blending, measuring, or mixing complicated ingredients.

This recipe is gluten free, dairy free, sugar free and vegan. It would also work well with green tea or any other strong flavor tea that is a favorite of yours.

Want it hot? Just heat up the mixture and blend in your blender for a foamy hot chai tea latte.


  • 1 cup chai tea concentrate (see below)
  • 1 cup unsweetened nondairy milk of choice
  • 10-12 drops liquid stevia


  1. Pour all ingredients into a large jar or cup filled with ice. Stir or shake to combine and enjoy immediately.

To make chai concentrate, place 8 chai tea bags in a jar and add 32 ounces of cold water (you can make more or less if you like – just use 4 ounces of water per tea bag). Cover and steep in refrigerator overnight. It will keep in the fridge for at least a week – I just leave the tea bags in the jar the whole time.

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