Category Archives: Recipes

Pumpkin Protein Muffins

Start drooling now because the pumpkin protein muffins are so so good! They even got my sister and husband’s stamp of approval 🙂 Thankfully I got the pics I did because these muffins disappeared FAST!

Photo Oct 23-2

Today is my sister’s birthday!!! I made these for breakfast this morning and they were a hit.

Photo Oct 23
how pretty are these flowers my sis got?!?

They would be perfect for a quick and easy weekend breakfast.

Just blend all the ingredients in a blender,

pour into muffin tin, bake and you are done! Pretty healthy and not as many carbs as a regular muffin. 

Here is the recipe. ENJOY!

Pumpkin Protein Muffins
Yields 12
perfect pumpkin muffin for fall that is high in protein - a great way to start off your day or the perfect snack!
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Prep Time
12 min
Cook Time
18 min
Total Time
30 min
Prep Time
12 min
Cook Time
18 min
Total Time
30 min
  1. 1 large egg
  2. 1 large egg white
  3. ¼ cup pure pumpkin puree
  4. 1 large banana, cut into chunks
  5. ½ cup all-natural almond butter
  6. ¼ cup pure maple syrup
  7. 2 scoops Vanilla Protein Powder
  8. ½ tsp. baking powder
  9. ½ tsp. ground cinnamon
  10. 1 dash ground nutmeg
  1. 1. Preheat oven to 350° F.
  2. 2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
  3. 3. Place egg, egg white, pumpkin, banana, almond butter, and maple syrup in blender; cover. Blend for 30 seconds.
  4. 4. Add Protein Powder, baking powder, cinnamon, salt, and nutmeg; cover. Blend until smooth.
  5. 5. Divide batter evenly among prepared muffin cups.
  6. 6. Bake 18 to 20 minutes, or until golden brown and tester inserted into the center comes out clean.
  1. Great tip: Enjoy with a teaspoon of almond butter on top - YUM!
  2. Per muffin: (this may vary based on the protein powder you use) 110 calories, 7g fat, 10g carbs, 7g protein
A Sweet Blonde & Her Fit Life

REAL Pumpkin Spice Latte

Every year people go crazy for the infamous Starbucks pumpkin spice latte (also know as PSL) – it signifies to most people that fall has arrived. I personally am never ready for pumpkin until October 1st and consume my fair share of pumpkin 😀  I am also a huge coffee lover and pretty much don’t go a morning without it. 

Today I am sharing with you my “re-make” of the pumpkin spice latte. My version has REAL pumpkin, and I used a non-dairy milk. There is no added sugar, and its quite delicious.  (recipe card available below)

Here is what you will need:

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  • unsweetened almond milk
  • vanilla extract
  • pumpkin
  • nutmeg and pumpkin pie spice
  • coffee or espresso 

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combine all the ingredients (except coffee or espresso) in a small pan on the stove top. Heat until desired temp. Beat with a whisk until frothy. (if you have a milk frothed or espresso machine, you can skip this step)

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Place your desired amount of coffee or espresso in mug/coffee cup. – I used the Trader Joe’s “Coffee a Cocoa” – it’s a coffee with a chocolate undertone so it’s like a mocha. I wanted the chocolate taste, I have tried with espresso as well and it is really delicious both ways. 

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Pour contents of pan on top of espresso/coffee in the mug. 

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TA-DA! You are done and have yourself a pumpkin spice latte that is much healthier, lower calorie and much less sugar than the traditional PSL 🙂  also a better option to the “pumpkin pie spice” flavored creamers that are available out there. 

(if you have a milk frother or espresso machine,  and pumpkin, spices and vanilla to coffee or espresso and whisk. Then steam the almond milk and add)

If you like pumpkin and coffee, give this a try. I would love to hear what you think! 

Stay Sweet!

P.S. here are the nutrition facts for a tall (12 oz) Starbucks PSL latte – 300 calories and 38 grams of SUGAR! 🙁


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Pumpkin Spice Latte
A delicious non-dairy pumpkin spice latte with no added sugar. A healthy alternative
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  1. 1 cup unsweetened dairy milk
  2. 1 Tbsp. pumpkin puree
  3. ¼ tsp. pumpkin pie spice
  4. 2 tsp. pure vanilla extract
  5. 1 cup brewed black coffee or 1 shot espresso
  6. 1 dash ground nutmeg (to taste; optional)
  1. 1. Heat milk, pumpkin puree, pumpkin pie spice, and extract in medium saucepan over medium heat; cook for 4 to 5 minutes, or until mixture is hot, but not boiling. It is ready when there are many small bubbles on the sides of the saucepan.
  2. 2. Remove from heat; mix vigorously with a whisk until frothy.
  3. 3. Pour coffee or espresso into serving mug; top with milk mixture.
  4. 4. Top with nutmeg if desired.
A Sweet Blonde & Her Fit Life

“Healthy” Gluten Free Peanut Butter Cookies [Recipe]

HAPPY FRIDAY! I am SO excited to share this recipe with you! It’s relatively easy and pretty yummy. An added plus is the sugar content is pretty low, so if you are watching sugar, these are great! They would be a wonderful healthy treat to share at a party, potluck or get together. 

 Someone actually gave me this recipe out of a magazine. I’m not sure which magazine, but I was really intrigued by it because of the garbanzo beans being the main ingredient along with peanut butter!E V E R Y W H E R E ?

Like most people, I love peanut butter. I love all nut butters, but peanut butter by far is my favorite. These cookies have LOTS of peanut butter as you will see. (The whole recipe is listed at the bottom of the post on a “recipe card” if you want to skip the pics) I posted my fresh ground peanut butter recipe before, if you have made that or want to make it, that is the peanut butter that I used in this recipe! 

the ingredients

 You will need:
1 can garbanzo beans
Vanilla extract
Peanut butter (I used fresh ground)
not familiar with PB2? It’s powdered peanut butter without the fat. I love adding it to smoothies. The calories are also much lower than regular PB. You can mix the powder with water and get a more peanut butter consistency – I have seen it popping up in more grocery stores & you can get it cheap on Amazon
Baking Powder
Organic Raw Cacao Nibs (or chocolate chips) 

I used Cacao Nibs for two reasons.
One: because I am participating in a Sugar-Less September with some of my #fitfriends, and we are focusing on not eating things with added sugars. Because cacao is like natures chocolate chips, they are okay.  
Two: raw cacao is one of the most plentiful sources of antioxidants and magnesium, and it also contains a plentiful amount of fiber and essential minerals including iron – so why not add that to these cookies instead of chocolate chips?!?


Essentially this recipe is dump, blend and then bake. So it’s super easy and no hassle. 

DSC01120I put all the ingredients in my blender (except the cacao nibs). You can also use a food processor. Process or blend until smooth.


Remove from your blender or food processor and stir in the cacao nibs or chocolate chips. 


Using a 1/4 cup scoop, portion out the dough into 11 balls/rounds on a baking sheet.


Bake at 350F for 13-15 mins – then they come out looking like this!




They are puffy and delicious! They reminded me of those puffier almost muffin top like cookies sometimes you see at the store (never gluten free though 🙁 ) I enjoyed these the most when they were fresh out of the oven (isn’t that they way it is with any cookie? LOL) The nutrition facts aren’t too bad on these either. Check them out below:

Gluten Free Peanut Butter Cookies
Serves 11
delicious, puffy peanut butter cookies with a touch of chocolate.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
  1. 1 1/4 cups canned garbanzo beans, drained and rinsed
  2. 2 tsp vanilla extract
  3. 1/4 cup & 2 tbsp peanut butter
  4. 1/2 PB2 plus 1/4 cup water, mixed together to get liquid consistency
  5. 1/4 cup honey
  6. 1 tsp baking powder
  7. 1/2 cup cacao nibs (or chocolate chips)
  1. Heat oven to 350F
  2. Line a baking sheet with parchment paper
  3. Combine all ingredients except for chocolate chips in blender or food processor and blend/process until smooth.
  4. Remove dough from food processor to a mixing bowl, stir in cacao nibs
  5. Using 1/4 cup scoop, portion out dough onto baking sheet in 11 rounds/balls. Flatten cookies slightly if you would like.
  6. Bake at 350F for 13-15 minutes
Per cookie
  1. 138 calories
  2. 6g fat
  3. 5g protein
  4. 18g carb
  5. 3g fiber
A Sweet Blonde & Her Fit Life

Stay Sweet! – Sarah

Peanut Butter! [Recipe]

Anyone who knows me, knows that I really enjoy peanut butter. I mean seriously, who doesn’t?

There have been times that I have avoided nut butters, and people are like, what is wrong with nut butter?? There is nothing wrong with nut butter, it’s a great source of protein and good fats, but the problem is the PORTION CONTROL. If you can portion it and only eat 2 tablespoons, then you are okay, but for those of us who like to eat out of the jar, portion control can be difficult at times. haha.

My favorite kind of peanut butter is the fresh ground kind. It has no additives, no preservatives, no sugar, no molasses, just peanuts! I decided to try to make my own fresh ground peanut butter at home – shouldn’t be too hard right?
Add a little bit of body text

I started with raw peanuts, because the roasted peanuts have a distinct flavor, I roasted them first.
I placed 4 cups (it was a little full) in the oven.
I knew they were done because my kitchen started to smell like peanuts!
You can also use already roasted peanuts. I prefer low to no salt peanut butter, so I always buy unsalted peanuts. Buy whatever your preference is. These ones from Trader Joe’s are my favorite.
I have also bought some from Amazon before too — check them out HERE

Place peanuts in the blender (you can also use food processor)
*My blender has variable speeds from 1 – 10. Use these instructions keeping in mind the way your blender or food processor works*

Start on lowest setting (#1), stop after mostly chopped and use spatula or blender tamper to push down towards blades.
Slowly increase blender speed to maximum. It will get chunkier as time goes on.
You may have to keep stopping the blender or food processor to push ingredients down. Once it starts to get semi-creamy, turn back down to medium (#5 on my blender). Continue to blend until you reach the desired consistency.
Beautiful right??

I used a spatula to move from blender to the mason jar I am storing it in.

I totally did some “sampling” along the way, and I’m pretty sure it amounted to more than 2 tablespoons of PB. Haha. I totally over did it and ate enough PB to last me for the rest of the week I think.

It is a little messy (see previous pics lol) but it is easier than trying to go to a specific grocery store where I can grind my own, and I also know that my PB doesn’t have any added sugars or ingredients.

Give it a try and let me know what you think!


Fresh Ground Peanut Butter
how to make delicious, fresh ground peanut butter at home. No added ingredients, just peanuts!
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  1. 4 cups roasted, unsalted peanuts. Shelled. (4 cups is about 1 pound)
  2. Raw (aka-unroasted) peanuts are great too, you can roast them yourself
  1. If you have raw peanuts;
  2. turn oven on to 350F
  3. place in a layer on a rimmed baking sheet
  4. roast 15-20 mins (or until your kitchen starts to smell like peanuts)
  5. Peanut Butter;
  6. 1. place peanuts in blender (or food processor)
  7. 2. start on low, after a few minutes, stop the blender and use a spatula or blender "tamper" to push peanuts down.
  8. 3. continue to process, turn blender up to medium high blending mode. peanuts will slowly start to get creamy
  9. 4. stop to scrape down sides as needed
  10. 5. once you have reached desired consistency, stop & enjoy!
  1. some blenders may take shorter/longer than others, you will know when to stop when the PB reaches the consistency you desire.
  2. There may be a time where the peanuts seem to be chunky and sticking together, continue to blend/process, they will start to get creamy on their own.
A Sweet Blonde & Her Fit Life