• 1/2 cup unsalted butter, melted
  • 1/2 cup pumpkin puree (use the remainder in  these recipes)
  • 1/2 cup granulated sugar
  • 1/4 cup light brown sugar, packed
  • 1 tablespoon mild or medium-flavored molasses (not blackstrap, too intense)
  • 1 1/2 teaspoons vanilla or pumpkin pie spice extract
  • 1 1/2 cups old-fashioned whole-rolled oats (not quick-cook or instant)
  • 1 1/4 cups all-purpose flour
  • 2 teaspoons pumpkin pie spice (a mixture of cinnamon, allspice, cloves, and nutmeg if you don’t have pumpkin pie spice)
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup semi-sweet chocolate chips


  1. To a large, microwave-safe bowl add the butter and heat on high power to melt, about 1 minute.
  2. Add the pumpkin puree, sugars, molasses, vanilla or pumpkin pie spice extract, and whisk to combine until smooth.
  3. Add the oats, flour, pumpkin pie spice, baking soda, salt, and stir until just combined.
  4. Add the chocolate chips and stir to combine.
  5. Using a large cookie scoop, 1/4-cup measure, or your hands, form approximately 13 equal-sized mounds of dough and flatten slightly. Tip – Strategically place a few chocolate chips on top of each mound of dough by taking chips from the underside and adding them on top.
  6. Place mounds on a large plate or tray, cover with plasticwrap, and refrigerate for at least 3 hours, up to 5 days. Do not bake with unchilled dough because cookies will bake thinner, flatter, and be more prone to spreading.
  7. Preheat oven to 350F, line a baking sheet with a Silpat or spray with cooking spray. Place dough mounds on baking sheet, spaced at least 2 inches apart (I bake 8 cookies per sheet) and bake for about 12 to 14 minutes (12 1/2 minutes is perfect in my oven), or until edges have set and tops are just set, even if slightly undercooked, pale, and glossy in the center; don’t overbake. Cookies firm up as they cool. Allow cookies to cool on baking sheet for about 10 minutes before serving. I let them cool on the baking sheet and don’t use a rack.
  8. Cookies will keep airtight at room temperature for up to 1 week or in the freezer for up to 6 months. Alternatively, unbaked cookie dough can be stored in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 4 months, so consider baking only as many cookies as desired and save the remaining dough to be baked in the future when desired.

Cauliflower Fried “Rice”



  • 1 head cauliflower, chopped into florets
  • 1 small yellow onion, finely chopped
  • 1/2 cup frozen peas
  • 1/2 cup carrots, cubed
  • 2 eggs, beaten
  • 1 Tbsp sesame oil
  • 1/4 cup low sodium soy sauce
  • 1 Tbsp light brown sugar
  • 1/8 tsp. ground ginger
  • Pinch red pepper flakes
  • 2 Tbsp green onions, chopped
  • Also, I see nothing but benefits for adding in a bag of quick cook brown rice.


  1. Chop head of cauliflower into florets and place in food processor. Pulse until it starts to resemble rice; set aside.
  2. Heat a large wok (or skillet) over medium heat and drizzle in sesame oil. Add onion, peas and carrots and saute until tender, about 2 minutes.
  3. Meanwhile in a small bowl, whisk together soy sauce, brown sugar, ginger and red pepper flakes; set aside.
  4. Slide veggie mixture to one side of the wok and add in the beaten eggs, scrambling until cooked through and then incorporate with the veggies.
  5. Stir in cauliflower “rice” and pour the soy sauce over top, mixing well. Cook for an additional 3 to 4 minutes, until cauliflower is soft and tender.
  6. Top with green onions, serve and enjoy!


Creamy Avocado Hummus

1 (15 oz) can chickpeas, well drained
4 tablespoons tahini
3-4 tablespoons lemon juice (adjust to your tastes)
2 tablespoons olive oil, plus extra to serve
2 large cloves garlic, peeled
2 medium ripe avocados, cored and peeled (13 oz before cored and peeled)
Paprika for serving

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Combine chick peas, tahini, lemon juice, olive oil and garlic in a food processor and process until smooth. Add in 2-3 tablespoons of water if needed to help your processor and process again until smooth and creamy. Season with salt to taste. Add the avocados and process again until creamy and well blended.
Drizzle with olive oil to serve and top with a light dusting of paprika. Serve with flatbread!

Lemon Coconut Protein Balls

Im not embarrassed to admit I have a lemon flavored anything addiction and adding coconut is just a dream come true. Lemon-and-Coconut-Bliss-Balls.jpg


Recipe (Makes 15 balls):

  • 2/3 cup cashews (or macadamia)
  • 2/3 cup shredded coconut
  • 1/4 cup Sun Warrior Vanilla protein powder (Warrior Blend)
  • 3 tablespoons lemon juice
  • 2 tablespoons coconut butter
  • 1 tablespoon maple syrup (add more for desired sweetness)


1) Process the cashews in a food processor until it’s a fine to coarse mix. 2) Add the rest of the ingredients and blend until it turns into a crumbly sticky dough. 3) Scoop out using a melon ball scooper (or a tablespoon) and roll into bite size balls. OPTIONAL: Roll in shredded coconut or hemp seeds.

NOTE: You can substitute with brand of vanilla protein as desired. If you choose not to use protein powder simply  increase the coconut and cashew measurements to 3/4 cup instead of 2/3 cup. Coconut butter can be substituted with coconut oil. Maple syrup can be substituted with sweetener of choice.

Thai Turkey Zucchini Meatballs


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  • 2 lbs ground turkey, extra lean
  • 1 cup zucchini, shredded & liquid squeezed out
  • 1 tbsp fish sauce
  • 1/4 cup green onions, finely chopped
  • 2 tbsp basil, finely chopped
  • 2 tsp ginger, grated
  • 2 garlic cloves, grated
  • 1 tsp red curry paste
  • 2 tbsp coconut milk, light (canned)
  • 1/8 tsp hot pepper chill flakes
  • Cooking spray (I use Misto)

For the Sauce:

  • 1 + 1/2 cup coconut milk, light (canned)
  • 3 tbsp tomato paste
  • 1 tsp red curry paste
  • 1 tsp fish sauce
  • 1/8 tsp hot pepper chili flakes, or to taste
  • 5-6 kaffir lime leaves (optional)



In a medium bowl, combine ingredients for meatballs, mix with your hands thoroughly.Make 28 meatballs by spooning heaping 1 tbsp of mixture and rolling between your hands. Lay on a cutting board or plate. Set aside.
In a small bowl, whisk together sauce ingredients and set aside.
Preheat large, 12″ or larger, skillet on high, spray with cooking spray. Add meatballs and cook until brown, for about 2-3 minutes. No need to cook the meatballs through. Add the sauce, reduce heat to medium and simmer for 15 minutes, uncovered. Serve warm with brown rice or brown rice noodles. Add garnish like fresh cilantro and green onions.
Storage Instructions: Refrigerate covered for up to 3 days. Freeze in an airtight container for up to 3 months.


Follow her for more. @ifoodreal

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Berry Parfait Yogurt Popsicles

I realize its not summer yet, but anything I can incorporate yogurt into im down for! Now its time to Amazonprime a Pop mold.Like-a-parfait-on-a-stick-Breakfast-Yogurt-Popsicles.jpg


 PREP TIME: 20 minutes COOK TIME: 10 minutes TOTAL TIME: 6 hours 45 minutes


  • 3 cups fresh or frozen fruit, roughly chopped if large: strawberries (about 1 1/2 pints), cherries, whole blueberries, raspberries, peaches, blackberries, plums—pick your favorite!
  • 2-4 tablespoons honey, maple syrup, or agave, divided
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cups plain Greek yogurt
  • 1/4 cup milk (any kind dairy/non-dairy will do—I used skim. Omit if using regular vs. Greek yogurt)
  • 2/3 cup prepared granola

YIELD: 6 popsicles



In a small saucepan, combine the fruit and 2 tablespoons honey. Stir gently to combine. Turn the pan to medium-high heat, then bring the fruit to steady simmer. Let cook until the fruit is a thick and jammy consistency, about 8 to 10 minutes (some fruit may need longer). Stir often so that the fruit does not burn. Remove from heat, stir in the vanilla extract, then let cool to room temperature.

In a small bowl or measuring cup, stir together the Greek yogurt, milk and 1 tablespoon of honey. Taste and add additional honey a little at a time until you reach your desired sweetness. Place the granola in a small bowl, then mix it with 1/4 cup of the prepared yogurt mixture. This coats the granola and will help it soften and freeze into the popsicles.

Arrange a popsicle mold on your work surface. With a small spoon, place a generous dollop of yogurt into the bottom of each. Next, add a small scoop of granola, then a spoonful of the cooked fruit, lightly tapping the mold on the counter between layers to remove any air pockets. Continue layering the yogurt, granola, and fruit until the molds are filled. Tap the molds on the counter once more, then insert the popsicle stick. Freeze until solid, 6 hours or overnight.

To unmold the yogurt popsicles, run the mold under hot water for a few seconds (the time needed will vary based upon the temperature of your freezer). Gently remove and enjoy!

Great Read

To Anyone Who Thinks They’re Falling Behind In Life


“You’re not a robot. You can’t just conjure up motivation when you don’t have it. Sometimes you’re going through something. Sometimes life has happened. Life! Remember life? Yeah, it teaches you things and sometimes makes you go the long way around for your biggest lessons.”

“You need less shame around the idea that you’re not doing your best. You need to stop listening to people who are in vastly different life circumstances and life stages than you tell you that you’re just not doing or being enough.”


  • 1 cup pumpkin (NOT pumpkin pie filling and NOT the entire can)
  • 1/2 cup vanilla Greek yogurt (or pumpkin Greek yogurt if you can find it)
  • 1 large egg, organic recommended for flavor
  • 1 teaspoon vanilla extract
  • 1/3 cup coconut oil, melted
  • 3/4 cup brown sugar, lightly packed
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 teaspoons cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon nutmeg
  • 1 cup flour (white or white-whole wheat)*
  • 1/2 cup oat flour (blended oats)
  • 1/2 cup dark chocolate chips or chopped nuts, optional




  1. Preheat the oven to 350 degrees F. Grease and flour a bread pan and set aside.
  2. In a large bowl, stir together the pumpkin, Greek yogurt, egg, vanilla, coconut oil (measure in MELTED form), and brown sugar until well combined,
  3. In another bowl, stir together the baking soda, salt, cinnamon, pumpkin pie spice, nutmeg, flour, and oat flour (measure oat flour AFTER blending the oats; to make oat flour, put old fashioned or quick oats in a blender and pulse them until they resemble flour).
  4. Mix the wet and dry together until just combined (over-mixing will yield a denser bread). Stir in the chocolate chips if desired.
  5. (If you are a huge spice lover you may want to increase spices – taste the batter to decide!)
  6. Pour into the prepared bread ban and bake for 55-65 minutes or until a fork when inserted into the center comes out clean or the bread starts to pull away from the edges. If needed, tent the top with tin foil if the top of the bread is baking faster than the rest.
  7. Err on the side of barely under baking the bread for a softer and denser pumpkin bread.
  8. Store in an airtight container in the fridge. (I microwave a piece for 10-15 seconds before enjoying). Best eaten within 3 days otherwise tightly wrap individual pieces and freeze.
*White flour will produce a “lighter” bread while the white whole wheat will produce a denser bread. I do not recommend plain whole wheat flour.