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Pumpkin Peanut Butter

29 Jul

Ever since I was a child, I have loved peanut butter. It’s one of those things I don’t think I could ever get sick of. I use to sit on the couch after school with a banana and an entire jar of peanut butter. Spoonful of peanut butter on to the banana, take a bite, spoonful of peanut butter on to the banana, take a bite, repeat continuously. Banana is gone? No problem, I would just start eating spoonfuls of peanut butter.

Thankfully I’ve learned the meaning of moderation now, at least most of the time :)

As I was enjoying some peanut butter yesterday, a brilliant idea came to me. Why not made a more creamy and light tasting butter by adding pumpkin?! It only made sense as I love my pumpkin.


The result was incredible. It give the typical heavy and rich peanut butter, a more refreshing, mousse like texture. And guess what? It cuts the calories and fat down in a natural way! The addition of pumpkin lends that lovely taste of fall inside that spoonful of delicious nut butter<3

This is absolutely delicious on toast, as a dip for apples, a mix-in to oatmeal and yogurt, of just by the spoonful!


Pumpkin Peanut Butter
-1 cup homemade peanut butter (or any natural peanut butter)
-1 cup pumpkin puree (or decrease to 1/2 cup if wanting a richer taste)
-1 tsp vanilla extract
-Optional: 1T honey or stevia
-Optional: 1/4 tsp seal salt (if butter is not already salted)
Directions: Mix all ingredients together until well combined. Store in fridge.

Note: Turn it into a sinlessly sweet butter with the addition of sweetener and extract, or enjoy as your typical savory peanut butter by just adding pumpkin.

Note: Want a really low calorie option? Instead of 1 cup peanut butter, use peanut flour and almond milk to make 1 cup worth!

Note: Want a really low calorie dip? Use peanut flour mixed with water or almond milk in place of the peanut butter! (But don’t be afraid of all the healthy fats, they are good for you!)

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

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

Cauliflower Pizza Crust–Take 2!

26 May

Cauliflower has been the new hype in the health and fitness world lately I feel like. At first, I was quite skeptical of the foul smelling vegetable being used in recipes from pizza crust, to mashed “potatoes”, to even pancakes! But I caved in and had to attempt it myself with so many around me experimenting with it..and I was surprised!

Now the first time making a pizza crust, it didn’t turn out exactly as I would have liked. It held together for the most part, but definitely wasn’t crunchy or crust “tasting” like your normal pizza.

But tonight I threw together some extra ingredients, played around with the taste, and it turned out surprisingly delicious! It’s hard when cooking with cauliflower to get it browned and toasted, but I was able to finally achieve that with this one.

Benefits of Cauliflower?
-May reduce chance of cancer
-Great source of dietary fiber for better digestion
-Contains high amounts of antioxidants
-Contains omega 3 fatty acids and vitamin K which prevent inflammation
-Good source of folate, needed for healthy pregnancy
-Loaded with other important B vitamins like niacin, riboflavin, pantothenic acid, and thiamine
-Low in calories

Sounds like a good food to be eating!

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Cauliflower Crust
-2 cups cauliflower “rice” (food processed cauliflower)
-2T coconut flour (or any gluten free flour)
-1 egg
-1T balsamic vinegar
-1T psyllium husk
-1T ground flax
-1tsp each: basil, thyme, onion powder, garlic powder, baking powder
Directions: Preheat oven to 400 degrees. Food process cauliflower until rice like texture. Steam/cook cauliflower. Combine all ingredients in bowl with cooked cauliflower. Spray wax paper with oil (do not forget this, crust easily sticks!). Place “dough” on wax paper and flatten to desired thickness. Cook in oven for about 10 minutes. Take out quickly, and wrap all sides of crust with aluminum foil, and stick back into oven for another 10-15 minutes. This allows for the rest of the crust to cook and brown without outside burning. Top with desired toppings. Suggestions: tomato sauce and cheese, ricotta cheese and tomatoes, pesto and chicken

Cinnamon Coconut Protein Bread

23 Mar

You know that not so great taste of distinct protein powder you can usually taste in high protein breads and bars? Not present in this recipe!

I love experimenting with protein powder in recipes. Since I was a competitive athlete all the way up until my first year in college, as a soccer player and a cross country runner, I was really into any kind of protein shake, bar or bread. I love to just throw together ingredients that I think may make a great bar, and see if it turns out. So many failures, yet, that’s what makes those few successes so great! Many times I’ve created a recipe, and then cut some up for my family and I to try, only to get looks of disgust across their faces..that’s when I know it’s one of those labeled, “failure”. Haha, but that’s why I love baking so much, that’s where all the fun in it is!

Thankfully, this recipe came out as a success though.  Don’t worry, I wouldn’t mislead you and give you a recipe to one of my “failure” labeled creations! No protein taste. Actually has good flavor to it. Sweet enough, but not too sweet. You can enjoy it sweet with some agave on top, or savory with some nut butter or regular butter. I was pleased :)


Cinnamon Coconut Protein Bread
– 1/2 cup coconut flour
-1 scoop raw vanilla protein powder
-1/2 cup greek yogurt
-1/2 cup almond milk
-1/4 cup unsweetened coconut
-2 T ground flaxseed
-1/4-1/2 cup agave/honey (more for a sweet bread/cake taste)
-1 T cinnamon
-1 tsp each of vanilla and coconut extract
-1 tsp baking powder
-1 cup egg whites
-pinch of cream of tartar (or can use a tad bit of vinegar)

Directions: Mix all ingredients up through baking powder together. In separate bowl, whip egg whites until frothy with electric beater. Add cream of tartar (or vinegar), beat some more until white and slightly stiff. Fold egg whites into other ingredients gently, just until thoroughly combined. Bake in an 8×8 pan at 350 degrees until done! (about 30-40 minutes)

Peanut Butter Apple Smoothie

15 Mar

A smoothie..served in a bowl?

For me, the best way to enjoy a smoothie is with a spoon! I love when it’s so thick, that serving it in a bowl is the best option :)

Smoothies are such a healthy, well-rounded choice for breakfast, a snack, post-workout or even dessert! And the best part, you can make it whatever you would like. Feeling a sweet craving? Make a chocolate one. More in a fruity mood? make a strawberry banana one. In the middle between the two? Then this peanut butter apple one is for you! Smoothies are so customizable, you can make them according to your own sweetness liking, and according to your own dietary needs! For me, I usually always add a scoop of protein powder to get some extra protein and substance in me..but if you aren’t a fan of it, then just simply don’t add it :) I promise it will be delicious either way!

This specific recipe will allow you to get in some fruit, lots of good protein, healthy fats, and even some veggies! (say what?!) Yep. Would have never known, but there’s some greens in there! Try it out before you judge it, I can verify you will not taste it whatsoever:)


PB Apple Smoothie
-1 small apple, cored and diced
-2 T peanut butter (or pb2 for lower cal option)
-1.5 cups almond milk (or milk of preference)
-1 scoop vanilla protein powder (can omit, will just be a little thinner)
-1/4 cup greek yogurt
-1/4 cup oatmeal (sounds weird but makes it more thick and yummy!)
-1/2 cup spinach (promise you won’t taste it! Just adds nutrients and color)
-1 tsp vanilla extract
-stevia/sugar/agave to sweeten
Directions: Blend all together! Pour into bowl and enjoy with a spoon :)

Chocolate Chip Cookie Dough Dip

13 Mar

Warning: This may not be the healthiest of the recipes (or even remotely healthy), but you will surely NOT regret making it.

       I rarely make full fat, full sugar, basically full everything recipes, because, well that’s what I love to do..Take recipes like those, and make a healthy alternative! (I have been experimenting with a healthy variation which I’ll post when perfected) But this was for a special occasion, one of my best friend’s birthday, and I decided to go for the real thing:) And you have to live a little sometimes anyways!

So for now, I leave you with something that is so creamy and filled with that delicious taste of freshly baked chocolate chip cookies: my chocolate chip cookie dip. ( inspired by Taste of Home’s recipe, but varied). Dip in some delicious graham crackers, pretzels, animal crackers..or even just dip that spoon of yours in! I promise I won’t judge (:

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Chocolate Chip Cookie Dip
-1 8 oz package cream cheese
-1/2 cup butter
-1 cup powdered sugar
-1/4 oat flour (or any flour will do!)
-2 T molasses or 1/4 cup brown sugar
-1 tsp vanilla extract
-1 tsp butter extract
– 1 cup mini chocolate chips
-Dipper options: graham crackers, animal crackers, pretzels, apple slices, or just eat with a spoon!

Directions: Cream together butter and sugar in food processor. Add in all the other ingredients except chips and combine until evenly mixed. Stir in chocolate chips. Serve with your choice of side for dipping!

Carrot Cake Shake

6 Mar

Carrot Cake, in a shake?!  I mentioned in my last post how I love creating protein filled shakes as I usually have one almost every night as my “snack after dinner”. So I have to mix it up every once in awhile and try to create a new flavor.

Last night before making my nightly shake, I wondered what kind of flavor I could try to create that was a little more unique than just good ole’ chocolate or even peanut butter. Pumpkin pie came to my mind first I must admit, but I’ve already experimented with that flavor, and thought I should probably do something NOT pumpkin for once :)

So, when thinking of other dessert flavors, naturally, the delicious taste of carrot cake popped into my head. But how to make a shake flavored like this creamy, spice-filled cake, and still make it healthy..challenge was happily accepted. And this was my result:)


Carrot Cake Shake
-1 scoop vanilla protein powder
-1/2 cup cooked carrots
-2 T sf cheesecake pudding mix
-1/2 cup cottage cheese
-1/4 cup oatmeal
-1 cup vanilla almond milk (or soy milk)
-1 tsp of vanilla extract (and butter extract if on hand)
-1 packet of stevia or 2 T agave/honey
-Optional toppings: shredded coconut, crushed graham cracker,
and bits of cookie/protein bar (i used Quest’s cinnamon roll bar but
hardened in the cold and would probably not suggest)
Directions: Blend altogether! Can add guar gum or flaxseed if you want a really thick shake. Add toppings and enjoy to the fullest!

P.S. With this being so healthy, it can even serve as a quick breakfast or post workout shake! I use to drink shakes like this after my runs in the morning and it was exactly what my body needed to recover :)

Pumpkin Dip!

3 Mar

Pumpkin. Can’t get enough of it, ever. Never will.

So I thought, what’s more appropriate for my first post than my favorite pumpkin recipe?! (Not to mention, a favorite of everyone else who tries it too!) I’ll give you some hints. Its fluffy, smooth, creamy and filled with that oh so distinct yet delicious pumpkin taste. Guess it yet?


Well now there’s no hiding the secret..it’s my famous PUMPKIN DIP. No more words needed, it’s a must try! Even for the non-pumpkin lovers out there :)



Pumpkin Dip

-1 8 oz. container of cool whip
-1 cup pumpkin (fresh or canned)
-1 box of vanilla pudding mix
-1 T cinnamon
-Optional: more sweetener (sugar, stevia, agave..) if desired!

Directions: Put cool whip in a bowl and beat with electric mixer till whipped. Place all other ingredients in the bowl, and mix with an electric beater till thoroughly combined! Serve with apple slices, graham crackers, vanilla wafers, or even my homemade cinnamon sugar pita chips! (recipe below) :)

Now on to the homemade pita chips, which is obviously the best way to enjoy this heavenly dip. They’re almost as simple as the dip!

Homemade Cinnamon Sugar Pita Chips

-1 pack of tortillas
-coconut oil spray


Directions: Preheat oven to 350 degrees. Cut tortilla into desired wedge size. Spray with coconut oil, and sprinkle with cinnamon and sugar. Bake for about 15 minutes or until crispy, flipping halfway through.

Only other direction left..GOBBLE UP. All of it! Maybe even just eat some dip with a spoon? (not saying that’s what I do or anthing..) However you choose to enjoy it, enjoy it to the fullest, and feel happy and healthy as you have just made something that is not only delicious, but actually very healthy compared to the normal dessert!

P.S. Pumpkin IS a superfood :)


3 Mar

Hello everyone! I’m so excited to be starting up this site, and hope you will enjoy it as much as I enjoy posting on it! I have always loved to bake and create my own recipes, and as I got older, my passion shifted to taking the loved yet not very nutritious recipes, and making healthier versions of them. As a dietetics major, I hope to one day be able to use what experience I give myself now, in my career. But for now, it’s all just about a love and passion that I want to share! I hope you enjoy looking through my recipes, along with my posted workouts as well that you may consider for those days you are feeling energized and want to do something new! With being a lover of sports my entire life, and a D1 athlete as a runner for the University of Florida my freshman year of college, I hope you will find some of my workouts helpful. I know the gym can get boring and monotonous, and that is why I try to spice things up and do new things!

Basically, I am a great advocate of living a healthy and fit lifestyle, because number 1, our bodies are a living temple of God, and we should take care of it as so, and 2, it just makes you feel all around much more happier!(not to mention, prevent many illnesses, sickness, and diseases!).  Feel free to use any recipes or workouts, but I do ask one thing, that if you use them, link the credit back to me please:)

If you ever have any questions, feel free to contact me via email, SarahGrace1016@aol.com :)