Monthly Archives: May 2016

Grapes & Peanut Butter Greek Yogurt

This is a great breakfast, snack or side to any lunch! This dish is packed with protein with an entire cup of Plain Greek Nonfat Yogurt & 2 Tablespoons of PB2.

If you are taking this to lunch I may suggest freezing the grapes to keep the yogurt cool until your lunch break.

Serving size one (sorry no sharing here)


1 cup of Greek Plain Nonfat Yogurt

2 TB PB2 ( I like using one of chocolate PB2 and one of the original)

1 packet of true lime or pinch of fresh lime juice

1/2 tsp pure vanilla extract

1 packet of truvia (optional)

1 cup of seedless grapes

Dash of Vietnesmeese ground cinnamon


1. Mix the first 5 ingredients in a 1 pint glass bowl. Mix together well with a mini rubber spatula.

2. Scatter the grapes ontop of the yogurt and sprinkle with cinnamon.

3. Place a lid over the top and place the yogurt back in the refrigerator or enjoy right away. Before diving in stir the grapes into the yogurt! If you let the grapes sit overnight some of the fruit juice with leak into the yogurt which will make the yogurt thin out a little and that is perfectly normal. Just make sure to stir. Enjoy!


Nutrition Facts: 


Mocha Shake

Coffee, Cafe’ Du Monde Chicory and Chocolate are just a few of my favorite flavors. 

My husband and I love Café Du Monde, we fell in love with the taste  a few years back when we went to New Orleans.  Now we look for the chicory everywhere we go. We are lucky on occasion my husband’s Aunt Cindy & Uncle Larry from Louisiana bring it to us when they come to visit us up north.

We use to order the chicory on Amazon but now we found the liquid gold at an Asian Market in the strip district for a good price so we purchase it there (in bulk)! 

I am getting ready for a half marathon this weekend and I am logging my last few runs before the big day. This shake is quick, easy, and refreshing after a hot run and is also a great way to use leftover coffee. 

Serving size one


2 cups of chilled leftover coffee made with chicory 

1 scoop (31 grams) of chocolate protein powder about 100-110 calories per scoop

6-7 ice cubes

A fun 16 oz drinking vessel with a straw


1. Place coffee in the blender*. Add the powder and ice, pulse until you reach the desired consistency.

2. Pour into your vessel & enjoy! 

*Alternate: If you do not have a blender that is OK place the scoop of protein powder in your vessel and slowly pour in the coffee while whisking. You can also shake the ingredients together (after you secure the lid for shaking). Then add ice cubes. 

Tip when I make my coffee, I usually do 4 scoops of ground high quality coffee and one scoop of chicory for one pot of coffee. However I like weak coffee, I suggest for you to use one scoop less of your regular coffee and substitute the last scoop with chicory. 

Blueberry Oat Chai Greek Yogurt


Mason jar madness. My sister stayed the night on Thursday and we made some overnight yogurt for the morning the next day. I love Greek yogurt the possibilities are endless. Oatmeal or yogurt are my go to breakfast foods and when I can combine the two well you get the best of both worlds … Calcium …. Protein ….. Fiber…Add some frozen fruit and I am good to go until lunch. Nothing starts the day right like a good fulfilling breakfast. 
Servings One


1/2 tb vanilla unsweetened almond milk

1/2 tb chai seeds

1/2 tb old fashioned oats

1 tsp Vietnamese cinnamon ground 

1 packet true lime

1 tb vanilla protein powder

1 cup nonfat plain Greek yogurt

1 cup frozen blueberries


1. Place first 7 ingredients in a 1 pint mason jar. Mix very thoroughly with a mini spatula. Pour frozen blueberries ontop of mixed yogurt.  Place jar seal on lid and refrigerate overnight. Enjoy! 

Strawberries, Oats & Greek yogurt

I created this concoction last year when we were in Florida leaving the hotel after the Disney Princess half Marathon. I was trying to clean out our mini fridge, and not waste one thing before we loaded up to head back home to the airport. This overnight yogurt oatmeal tastes like a strawberry cheesecake for breakfast! 


One cup of Greek yogurt nonfat plain

1 teaspoon of ground Vietnamese cinnamon

1/8 cup of old fashion oats

Two packets of true lime which is equivalent to two slices of lime freshly squeezed

1 tablespoon of vanilla protein powder

Half a packet of truvia (optional)

1 cup of fresh diced strawberries or frozen if they are not in season


1. Place the first six ingredients into a 1 pint mason jar. Mix with a small spatula very well. 

2. Top the yogurt mixture  with freshly cut strawberries.  Place the  seal of the mason jar on the lid and store the yogurt in the refrigerator overnight.

3. The next morning sprinkle with additional cinnamon swirl and enjoy!

Blueberry Almond Greek Yogurt

Breakfast is my favorite meal of the day. Maybe because a large… Wait very large cup of coffee goes with it! No really all jokes aside I love breakfast foods and it is the most important meal of the day to get your motor running. 

One of my standard go-to breakfast meals is anything with Greek NonFat Plain Yogurt. The possibilities are endless with this basic standard staple.

Serving Size One! 

Ingredients :

One cup of Greek plain fat-free yogurt

1 tablespoon of vanilla protein powder (look for the type with about 100 cal per one scoop)

1/2 packet of truvia or stevia in the raw

1/2 tablespoon of Chia seeds

1 Tsp of Vietnamese ground cinnamon

1/2 tablespoon of slivered almonds

1 cup of frozen blueberries


1. Thoroughly mix the first four ingredients together in a 2 pint mason jar. 

2. Top with frozen blueberries & sprinkle with slivered almonds. Place the mason jar lid and seal on the glass, close tightly and place in refrigerator overnight. 

3. Remove the mason jar from the refrigerator in the morning and give your yogurt a good stir to marry all the juices. 


Pumpkin Oat Bars

We had a special birthday in the office the other day and one of her favorite things to eat is pumpkin flavored treats . Luckily I still have a stock pile of puréed pumpkin in our freezer from our generous neighbors . I love using pumpkin purée in baked goods.

Sometimes I like to add it as a mystery ingredient for moisture and other times I like it to be the star of the show . Puréed pumpkin is a very moist and packed nutrients. It is a perfect substitute to swap out some unnecessary fat with oil or butter in a baked good. Pumpkin is high in vitamin A and bonus only 30 calories per 1 cup cubed. 


1 cup pure puréed pumpkin

1/2 cup steel cut oats

1 1/2 cup old fashioned oats

1/2 cup puffed wheat cereal

1 cup raw sugar

1 oz chocolate hazelnut spread

1/2 cup peanut butter 

1/2 cups dried craisins
1. Preheat oven to 350 degrees. Line a 9 by 9 baking dish with foil. Spray with cooking spray. Set aside.
2. Thoroughly mix together in a large bowl the first 7 ingredients and then fold in the dried cranberries. 
3. Pour batter into prepared baking dish. Spread the batter evenly into the baking dish. 
4. Bake for 25 minutes or until toothpick comes out clean. 
5. Allow to cool, cut into 16 bars, and enjoy!

Maple Granola in the Actifry

Our Mother’s Day Brunch is tomorrow and we are prepping for the festivity. This year we are having a yogurt bar. I cannot think of a better topping for the yogurt other than homemade granola (and fresh berries)!

Since I made this granola in the actifry, I was able to cut way down on the fat. Most granolas have high amounts of unwanted fat, but the actifry allows you to cook with minimal oil and have the same result in texture with the cooking process. 

Next time you go to the store take a peek at the label before you purchase “healthy granola”.


1/2 cup steel cut oats

1/2 cup old fashioned oats

1 cup puffed wheat cereal

1/6 cup dried cranberries 

1/6 cup raisins

1 tsp pure vanilla

1 tsp ground cinnamon

1 TB canola oil

1/3 cup pure maple syrup

2 TB grounded Flaxseed


Place all the ingredients in the Actifry and set the timer for 10 minutes. Allow the granola to cool prior to eating. Enjoy the granola on its own or on top of yogurt!

Super Protein Greek Yogurt Peanut Butter & Jelly Edition

Super Protein Greek Yogurt Peanut Butter & “Jelly” Edition

I must eat peanut butter at least 2 times a day, if not more. I find any excuse to add it to foods, such as grapes, waffles, banana bread, oatmeal, sandwiches, yogurt, ice cream….. The list goes on!  I love it, I once had a patient ask me if I worked for a Peanut Butter Company I pushed it so much in a counseling session (pretty bad I know). What is not to love, it is packed with protein, power, and nutrients. This here recipe is an adult Peanut Butter and Jelly Greek Yogurt concoction. The bonus is this recipe only takes a few minutes to throw together in the evening before you go to bed. Place it in the refrigerator overnight and in the morning give it a good stir and you will have a happy belly.


One cup of fat free Greek yogurt plain

1 tablespoon of vanilla protein powder sweetened with Stevia

2 tablespoons of PB2 (powdered peanut butter)

One cup of frozen berries

1 teaspoon of truvia (optional)


  1. Place the greek yogurt, PB2, protein powder, and truvia (if using) in a 2 cup mason jar, give it a good stir with a small plastic spatula.
  2. Top the yogurt blend with the frozen berries (my favorite berry mix I buy in bulk from Costco , but you can buy kind of berry you like). Place the seal on the mason jar. Place the container in the refrigerator overnight.
  3. In the morning give the yogurt a really good stir. Look at the outside of the jar and make sure all the ingredients married well and enjoy!

Banana Almond Milk Smoothie


I needed this smoothie after that Pittsburgh half marathon on Sunday! I was craving a chocolate banana combination and this is what I came up with! It is a super quick and easy recipe. Not to mention a resourceful way to utilize bananas that are too ripe to use but perfect to freeze for smoothies. 


1 Cup of unsweetened vanilla almond milk 

1 teaspoon of unsweetened cocoa

Half a teaspoon of peanut butter extract

Half a teaspoon of vanilla extract

6-8 ice cubes

One frozen banana, sliced

1/2-1 packet of truvia 


Place all the ingredients in a high tech blender. Position the blender to smoothie mode, blend & Enjoy! 

Suggested serving one