Decadent Coconut Protein Bars

If you are obsessed with Mounds bars-then this recipe is your new best friend!


Coconut Protein Bars
Serves 8 or 4 Hungry People

Dry Goods:
1 Cup Unsweetened Flaked Coconut
1/4 Cup Unsweetened Shredded Coconut
1/4- 1/2 Cup Bob’s Red Mill Soy Protein Isolate Powder (Depending on your consistency)

Wet Goods:
1/2 c. Vitafiber
2 Tbsp Honey
5 Drops Sweet Leaf English Toffee Sweetener

Combine all dry ingredients in a large bowl. Line a loaf pan with parchment paper.
Combine all wet goods in a microwaveable bowl and microwave for 1 to 1.5 minutes. Watch for it to start boiling-then its done.

Pour the wet into dry and mix well. Pour the mixture into the loaf pan and form into one big bar.

Freeze for 30 minutes. Or stick in the refrigerator for a few hours. Cut then store in the fridge.



Pina Colada “Ice Cream”

It’s officially Summer here in sunny Florida! Yesterday the heat index hit 107 degrees, ON THE OCEAN. No ocean breeze can save us from this heat spell. So naturally everything in my diet turns to cold and hydrating foods. This one is simple to make and only takes about 5 minutes!


Pineapple “Ice Cream”

Why would your body benefit from this cold treat?

  • Low in Fat
  • Low in refined sugars
  • Good source of fiber
  • Contains 60% of your DV of Calcium
  • Contains over 100% of your DV of Vitamin C
  • Low glycemic impact
  • Pineapples have been shown to provide bromelain – a fat burning enzyme that also fights inflammation, manganese and thiamin- both vital to energy production, and Vitamin C for antioxidant and immune function.


Pina Colada Ice Cream
Serves 1

3/4 c. Frozen Pineapple Chunks (I used about dice-sized 8 chunks)
1/2  medium Frozen Banana
3/4 c. Dannon Light n Fit Vanilla Greek Yogurt
1/4 c. Unsweetened Almond Coconut Milk

Combine all ingredients in a food processor and pulse about 3-5 times. Then scrape the sides. Repeat until well mixed and the desired “soft serve” consistency has been reached. Then devour :)

Macro Friendly!
Calories: 239
Fat: 3.58g
Protein: 7.3g
Carbohydrates: 46.7g
Fiber: 4.3g
Sugars: 30.4g

Desire more of a coconutty pina colada flavor? Add in 1/4 tsp. of coconut extract to get a stronger coconut aftertaste!

Want is sweeter? The banana and pineapple are sweet enough for my tastes, add in a little stevia or honey if you’d like to make it sweeter.

Tip for Pineapple Picking: Go for green! They aren’t as ripe, but pineapple is sweet enough. When you pick the greener pineapple, it is supposed to have a higher concentration of vitamins and minerals, including bromelain.



Lightened Up Guacamole!



Lightened Up Guacamole
Serves 2

1 Haas avocado
1 cup frozen petite sweet peas, dethawed
1/2 lemon, juiced
1 Tbsp Cilantro (fresh or dried, I used dried)
1 Tbsp Mrs. Dash Fiesta Lime Seasoning
1 Tbsp Garlic Powder

Add all ingredients to the food processor and pulse several times. Push down the mixture from the sides with a fork until thoroughly mixed.

Note: I don’t like to add salt, because my chips are salted. If you desire, add some pink himilayan sea salt to the mixture right before serving.

Serve immediately and devour!

Calories: 180
Protein: 6g
Fat: 12g
Carbs: 15g
Fiber: 8g
Sugar: 3g


MIND Diet – What you Eat Does Matter

The link above is an amazing read. After years of following the Mediterranean diet loosely myself, it is interesting to see this diet that is similar, yet so different in results for the mind. It’s never too late to start transforming your body with food, and this diet may also help preserve your mind.

Researchers have found that certain foods have been shown to mitigate the risk of developing Alzheimers. The most amazing part is: the studies revealed that people who followed the diet strictly lowered their risk of Alzheimers by 54%. However, people who only stuck to the diet part of the time, still saw their risk lowered by 35%! And guess what’s at the top of the list? My favorites, blueberries and nuts!


Read on for more information..

Find some of my favorite ways to use heart-healthy nuts in recipes:

Honey Sesame Almonds                   Low Carb Peanut Butter Fudge

Honey Sesame Almonds               Low Carb Peanut Butter Fudge


High Protein Breakfast Brownie Batter

Chocolate Brownie Batter

Chocolate Brownie Batter


Chocolate for Breakfast? Absolutely!

And what if I told you the chocolate brownie batter was:

  • high in protein
  • low in fat
  • low in calories
  • had two servings of vegetables
  • packed with antioxidants and flavonoids that prevent inflammations and help relax the blood vessels, improving both circulation and blood pressure
  • Packed with essential minerals such as iron, manganese, magnesium, and zinc
  • Great source of fiber

Oh, and if that’s not enough to get you excited, it can be ready in less than five minutes! Talk about fast food ;)

Chcolate Brownie Batter

High Protein Breakfast Brownie Batter
Serves 1

1 Scoop Vega Vanilla Protein and Greens
2 tbsp. Pb2 Chocolate
1 Tbsp. Hershey’s Unsweetened Special Dark Cocoa Powder
10 Drops Chocolate Sweet Leaf Stevia
2 Tbsp. Walden Farms Chocolate Syrup
1/4 Cup Cold Filtered Water

Begin with mixing your dry ingredients in a bowl: Vega protein, PB2, and cocoa powder.
Next add in your stevia and chocolate syrup, then roughly stir. Slowly add in the filtered water. I usually add 1/4 cup, then add a tbsp at a time until I reach my desired consistency. Grab a spoon and enjoy!

Enjoy hot or cold – I have also heated this batter up for 20 seconds in the morning and it’s delicious warm.


Macro Friendly!
Calories: 165
Protein: 24g
Fat: 2g
Carbs: 15g
Fiber: 4g
Sugars: 5g