Tag Archives: healthy dips

Protein Pumpkin Cake Dip

30 Oct

Fall is in the air. Get excited. You know what that means, right?


See, pumpkin is a weekly thing in my kitchen no matter the season, but now that it is truly the season for this delicious food, I feel no guilt in bombarding the blogging world with all my delicious pumpkin creations. I hope you like pumpkin!

If not, you should give it a second try, but no pressure :)


This dip resembles my pumpkin cream cheese alternative that I wrote about in a past post, but now I’ve turned it into a delicious dip. Or a heavenly protein bowl to eat solely with a spoon. You can choose :)

As you know with my recent giveaway that is now up, I’m a huge fan of About Time protein, as it is a very clean powder, yet delicious! I currently have the Cake Batter powder, so of course, I had to make a cake dip. But guess what? About Time now has a PUMPKIN flavor. Yep, you read that right, pumpkin protein powder! Which you can also make this dip with :) This recipe is amazing as a dip, by itself simply with a spoon, or as a spread on toast/pita like this!


And there is better news. I have a promo code you can use to receive 25% off! Type in FFF1 into the place for a promo code as you order online, and you’ll receive 25% off! Now you have no excuse to try this delicious powder..especially the pumpkin one! I know thats next on my list to try. But for now, here is the recipe for this tasty pumpkin dip!

Not a fan of protein powder? Omit it or add a touch of coconut flour instead! This recipe is just as delicious without the powder as it is with it. And it is high in protein even without the powder! It may not have that “cake-like” taste as much, but it is still delicious!


Protein Pumpkin Cake Dip (or breakfast bowl!)
-1/2 cup Cottage Cheese
-1/2 cup Pumpkin Puree
-1 scoop About Time Cake Batter Whey (Order on their website here and use my promo code: FFF1 for a discount!)
-1 packet Stevia
-1 or 2 T raw Honey/Agave (as needed for desired sweetness)
-1 teaspoon Cinnamon
-1/2 teaspoon each: Vanilla and Butter Extract (or just 1 tsp vanilla!)
-Dash of Sea Salt

Directions: Combine all ingredients in blender and blend until smooth. Serve chilled as a dip, or simply eat as a protein packed breakfast bowl!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fungal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves


Buffalo Chicken Dip

6 Sep

Did you notice there is a new tab on the blog? Yep, a whole tab for…GaMeDaY ReCiPeS!

That’s right! As a college student, it only makes sense to start a trend for healthy gameday recipes!

I was offered the opportunity to team up with GamedayR, an incredible website centered around college sports, to provide them healthy gameday recipes! Gamedayr™ is an absolute culture brand for college sports built on the passion surrounding gameday. The network provides athletes, fans, media, coaches, trainers and individuals involved with college sports a central location for the content and information they want to contribute, find, and share.

If you are a college sports fan, you should definitely check them out. Or if you’d like some yummy gameday recipes :)


But back to the actual recipe, what is more gameday appropriate than a spin off the very well loved buffalo chicken wings?? This dip is hot and spicy, yet cool and refreshing. Perfect for a hot gameday afternoon. You may have seen similar dips, but I can assure you they were anything but healthy. But rest in peace, this one IS healthy…and delicious!


Pair it with chips and crackers, or a lot of colorful veggies, decision is up to you. But I promise this will be a hit at any tailgate!


Buffalo Chicken Dip

Serves 12-16

-8 oz. Low Fat Cream Cheese (could use fat-free)
-1 cup Nonfat Greek Yogurt
-6 T Low Fat Blue Cheese Dressing (I use this Greek yogurt based one)
-6T Hot Sauce
-1/4 teaspoon Sea Salt, Garlic Powder, and Onion Powder
-2 cups Cooked Chicken, chopped small (can used canned chicken)

Directions: Combine all ingredients in food processor or high speed blender except for chicken. Blend until smooth. Stir in finely chopped chicken. Store in refrigerator for at least one hour for flavors to absorb. Serve with veggies, chips, crackers, or other desired food.

Greek Yogurt Benefits
1) Help fight tummy fat
2) Contains good-for-you bacteria
3) Loaded with vitamins such as potassium, phosphorous, riboflavin, iodine, zinc, B12 and B5
4) Great recovery after workouts: high source of protein
5) High in calcium
6) Prevents high blood pressure
7) Fights off colds and flus: healthy bacteria fights off the bad and boosts the immune system
8) Protects your teeth: lactic acid in yogurt protects your gums
9) High in protein, about 18-24 grams per serving

Hot Sauce Benefits
1) Low in calories
2) Fires up your metabolism: contains vitamin C and capsaicin, which are shown to rev up your metabolism
3) Keeps you satisfied: a little goes a long way
4) Can better your mood: contains capsaicin, which brings on endorphins and sustains a good mood

Chicken Benefits
1) High in protein
2) Natural anti-depressant: contains amino acid, tryptophan which increases serotonin levels, enhances mood, and decreases stress
3) Prevents bone loss: because of protein content
4) Heart Health: suppresses and controls homocysteine, an amino acid that causes cardiovascular disease
5) Rich in phosphorous: an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function
6) Rich in selenium: essential mineral involved in metabolic performance (thyroid, hormone, metabolism, and immune function)
7) Boosts metabolism: high in vitamin B6 which encourages enzymes and metabolic cellular reactions
8) Rich in niacin: a B-vitamin that guards against cancer and other forms of genetic change
9) Promotes eye health: high in retinol, alpha and beta-carotene, and lycopene, all derived from vitamin A and vital for healthy eyesight
10) Essential for Tissue Growth: contains riboflavin, which drastically reduces your skin problems and repairs dry or damaged skin.

Creamy Spinach Avocado Dip

14 Aug

Yes, another avocado recipe! They are so delicious and nutritious, I couldn’t help but continue this week with more recipes.

We all love that creamy spinach and artichoke dip, but our waist doesn’t always agree. That is why avocados are a great way to create a healthier version. Avocados are packed with nutrients to provide a vast amount of nutrition, and with all of it’s healthy fats it contains, it keeps that delicious, creamy taste we all love in the typical unhealthy dip.

As I have said in previous posts, avocados are a perfect seasonal ingredient! Not only are they healthy for you, but the are refreshing and very versatile. You may think of using avocados only in guacamole, but that is certainly not the only possibility with this lovely fruit (yes, it’s a fruit!). Packed with healthy fats, this fruit not only keeps you satisfied longer, but serves as a great substitute for any typical, unhealthy fat in any recipe. If you look back at my last posts, you can see they are even great in desserts!

Missed the benefits of avocado in my last couple posts? Find them below the recipe here!


Creamy Spinach Avocado Dip
-1 ripe Avocado
-1/4 cup Low Fat Mayonaise
-1/4 cup Greek Yogurt
-4 oz. Spinach, cooked and cooled
-1 Garlic Clove, minced
-1 tablespoon Lime Juice
-1/2 teaspoon each: Onion Powder, Garlic Powder, Honey
-1/4 teaspoon each: Sea Salt, Red Pepper seasoning

Directions: Place all ingredients except spinach in a high speed blender or food processor. Blend until smooth. Add in Spinach and blend for a few seconds. Chill covered in fridge for at least 30 minutes. Serve with crackers or vegetables.

Avocado Benefits:
1) Filled with Monounsaturated Fats: types of fats that help control triglycerides in the bloodstream, lower blood cholesterol and control diabetes.
2) By adding avocado to certain foods, you can improve your absorption of nutrients
3) Provides all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, the body readily absorbs avocado protein because avocados also contain fiber.
4) Pack with Folate:  a water-soluble B vitamin that promotes healthy cell and tissue development. According to the National Institute of Health’s Office of Dietary Supplements, “This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.”
5) Contains Lutein: a carotenoid that protects against cataracts and certain types of cancer, and reduces the risk of muscular degeneration, the leading cause of blindness in adults 65 years of age and older. Avocados contain 3 or more times as much lutein as found in other common vegetables and fruits.
6) Rich in Oleic acid and Potassium — Both of these nutrients also help in lowering cholesterol and reducing the risk of high blood pressure.
7) Good source of fiber

Source: http://www.trueactivist.com/avocado-health-benefits-the-worlds-most-perfect-food/

“I received free samples of California Avocado mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Avocado and am eligible to win prizes associated with the contest. I was not compensated for my time.”