Healthy Nut Butter Cups

dessert recipes snacks Jun 26, 2018

If you have a sweet tooth like I do, then this recipe will be your savior.  I’ve had people say these taste better than the real thing…but these are healthy!  Of course, everything in moderation (your mom hit the nail on the head with this).  Enjoy 1-2 of these every day to kick that sugar craving and reap all the healthy goodness.

What makes homemade treats healthy?

 Dark Chocolate

It’s a true joy that a food so delicious is also good for you.  The darker the chocolate, the better.  Dark chocolate contains less sugar than milk and lots of awesome antioxidants and fiber, which keep you feeling healthy and full.

Nut Butter

The beauty of this recipe is that you can use any nut butter you choose!  Peanut butter is classic, but try it out with almond butter or even sun butter (made from sunflower seeds).  With all the nut allergies these days, sun butter is your best bet if you’re making these for a school...

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Who needs the ice cream truck when you have your own popsicles?

dessert recipes snacks Jun 03, 2018

It’s after Memorial Day, which means the summertime season has begun!  It may not be officially summer just yet, but it sure feels like it.  Summer calls for fun, friends, and tasty treats.  With these 100+ degree days, we’ve been super into popsicles lately.  While it may be intimidating and sound messy to make your own popsicles, we promise that it can be fun and mess free! 

Here’s how it’s done:

  1. Buy some popsicle zip-top bags. We’ve been using the Zipzicle brand which you can order on Amazon.  Or, go the old fashion route and use an ice tray, cover it with foil, and insert toothpicks for the handles.
  2. Choose what you want to fill your pops with. Get creative!  Here are some of our favs:

-Tropical Paradise: pineapple, banana, mango, orange juice

-Watermelon Refresher: watermelon, mint, honey, coconut water

-Berry Green: mixed berries, spinach, coconut water

** Make it a protein pop!  Use your favorite...

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Did someone say Buffalo Chicken?

It’s after Memorial Day, which means the summertime season has begun!  It may not be officially Summer just yet, but it sure feels like it.  Summer calls for fun, friends, and barbecues!  Want to impress your friends and family with a delicious dish that’s super easy to make?  This buffalo chicken recipe is not only a crowd pleaser; it’s also high in protein and a perfect addition to any healthy diet (but don't tell anyone, they won't be able to tell!).

The beauty of this meal is that you don’t do the cooking.  All you have to do is throw these ingredients in the crock pot and let it do all the work for you!  Just sit back, relax, and enjoy your summer days without spending it all in the kitchen.


Buffalo Pulled Chicken

4 chicken breasts

1 bottle buffalo sauce (approx. 18 ounces)

            -We use Frank’s Red Hot Wings sauce…it's not as spicy as regular...

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3 Delicious Meal-Prep Proteins

Sunday's are perfect for prepping healthy meals for the rest of the week. Protein is essential for building and repairing your body, especially while you are working towards healthy changes. When you are working hard, it is even more important to get protein every 3-4 hours. Leaner, lower fat protein options are best so you are getting the full benefit of protein without the added calories from fat. These options make it easier to hit your calorie allotments for each meal without going over.


Take some time and help yourself for this week by making a few meal staples. Set yourself up for success with three delicious recipes that you can portion and store in the fridge or freezer for later in the week. We focused on making high-taste & low fat lean protein recipes, Enjoy!

Lean Carnitas

  • 2 pounds boneless pork loin chops
  • 1 cup dark beer
  • 2 tablespoons brown sugar
  • 1 head garlic, peeled & chopped
  • 1 tablespoon chili powder
  • 2 teaspoons ground...
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Healthy, Tasty Ice Cream

dessert recipes snacks May 24, 2018

Memorial Day is around the corner, which means summer is almost here!  If you’re like me, then you know that summer isn’t quite the same without some ice cream to cool you down.  Unfortunately, ice cream doesn’t always fit into a daily healthy eating plan.  That is, until now!  Here is a recipe for a delicious snack that will satisfy your sweet tooth and cool you off while also being healthy and made from natural ingredients.  Sign us up!

The best thing about this recipe is that it doesn’t require a fancy ice cream machine.  A simple blender or food processor will do.  With this healthy ice cream recipe, you can enjoy all the deliciousness of summer while sticking to your health and fitness plan!


Healthy Ice Cream

(makes 2 servings)


2 frozen bananas (take the peel off before freezing!)

Splash of your choice of: almond milk, regular milk, coconut water


Add Ins:

For chocolate – add 1 teaspoon...

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Creative Crockpot Chili

dinner recipes slowcooker May 20, 2018

Sundays are for relaxing but there's always errands to run. Sundays also mean getting ready to have a great week. Always striving to push the needle, let's make it easier on our hard-working week-day selves and meal prep! I put together two recipes for slow-cooker chili that are quick and painless to prep and will give you a few lunches for the week. The slow-cooker is one of my favorite methods of sneaking those 4-5 servings of vegetables in. With minimal prep-time in the mornings, you can have the enticing smell of slow-cooking chili wafting through your house until its ready. No chili tastes the same and use it as an opportunity to throw in new ingredients and personalize it to your taste!

Nutrition benefits

Chili is a great way to get the following 3 things:

1. Veggies - It's super easy to pack the crockpot full of diced bell peppers, tomatoes, onion for starters. If your getting crazy with it, throw in some nutrient packed foods such as diced mushrooms (Vit. D),...

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Mother's Day 1-Pan Meals

dinner recipes May 13, 2018

Happy Mother's Day! 

We should honestly be thanking our mothers everyday, but today gives us a chance to do something extra special. Your mom will definitely appreciate these two simple 1-pan dinner recipes. Go the extra mile tonight and make something tasty & healthy for everyone to enjoy. The beauty of the 1-pan dinner is that there's minimal cleanup for maximum taste.


Salmon Dinner Bake

Salmon is high in anti-inflammatory Omega-3 fatty acids. This helps reduce systemic inflammation throughout the body. Brussel sprouts have high levels of vitamin K & C. 

  • 1 lb salmon
  • 2 large sweet potatoes 
  • 1 lb. Brussel sprouts
  • 2 tablespoons Extra Virgin Olive Oil
  • garlic powder
  • lemon slices
  • salt/pepper


  1. Preheat the oven to 400 degrees.
  2. Wash, peel and dice the sweet potatoes. Add them to a sheet pan lined with parchment or aluminum foil and drizzle with 1 tablespoon of olive oil.  Bake for 10 minutes.
  3. While the potatoes bake, slice the Brussel...
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Spring Cleaning Mixed Drinks

drinks hydration recipes May 13, 2018

Spring is finally here and you know what that means! Fresh & tasty mixed that can hydrate us (while we dehydrate) and give us some nutritional benefits. Kombucha contains pro-biotics which are healthy bacteria. These bacteria live in our digestive system and can lend some relief for gastro-intestinal issues.

 Sip into spring with these kombucha cocktails and agua frescas!


Kombucha Ginger Limeade

  • 1 fresh lime (juiced)
  • 1 tablespoon honey
  • 3 ounces ginger-flavored kombucha (always add kombucha last)
  • lemon wedge (for serving)

Mix and serve over ice


Kombucha Ginger Limeade

  • 4 strawberries
  • 4 ounces ginger-flavored kombucha (always add kombucha last)
  • 1 teaspoon grated ginger
  • 1T honey
  • Ice

Blend thoroughly together and serve with sliced strawberries on top


Agua Fresca's are fantastic recipes to get more fruit in your diet while hydrating on a sunny spring day. Check out the general recipe below and make it your own! Find local...

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Food for the Brain

nutrition recipes snacks May 11, 2018

The beauty about food and nutrition is that most foods are functional.  This means that they serve a purpose for our bodies and our minds.  Today, we’re going to focus on food for the mind.  The ultimate brain food looks suspiciously like a brain…you guessed it: walnuts!

Walnuts contains omega-3 fatty acids, which are also found in salmon.  No need to be afraid; these are the “good” fats that protect us not only from heart disease, but from depression and dementia as well.  Eating walnuts has been linked to improving day to day brain function.  Food that tastes great and makes us smarter, too?  Sign me up!  Omega-3s are the building blocks of the brain, and our body doesn’t make them on its own.  That’s why it is so important that we get these omega-3 fatty acids from foods such as walnuts.

Walnuts also contain twice as many antioxidants than other nuts (such as peanuts and pistachios). ...

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The Essential 2-Pot Dinners

dinner lunch recipes May 06, 2018

After a busy day, spending the evening washing and chopping vegetables, dealing with raw meat, and cleaning dishes is unappealing. Instead of turning to frozen dinners or eating out, I'd like to introduce the essential 2 pot meals. We want to show you two simple, 2 pot recipes that make quick & delicious meals that are easy to clean up. Lower the barrier to making good decisions after working hard all day with these tasty recipes. These are easy to make in bulk and make fantastic leftovers for lunches. Feel free to mix and match ingredients to customize these recipes!

West Coast Vegetable Fried Rice


  • 4 cups brown rice

  • 1 onion, chopped

  • 1 red bell pepper, diced

  • 1 serrano chili, diced

  • 1 clove garlic, diced

  • 1 cup broccoli, chopped

  • 3 eggs

  • Soy sauce, to taste

  • Sweet chili sauce, to taste

  • Extra Virgin Olive Oil, for cooking



  1. Make brown rice according to package in a separate pot or rice cooker with...
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