Tag Archives: gluten free recipe

How to Make Protein Fudge {my favorite healthy treat}

Ever struggle with nighttime snacking or after dinner ‘treats’? You just want ‘something sweet’ and then somehow it gets out of control?  I came up with this because after dinner I struggle with the same thing. When you are craving a treat, reach for this protein fudge! The best part is, it is ready in minutes!

Unlike traditional fudge that is full of sugar, this protein fudge has less than 1g of sugar, 20 grams of protein, healthy fats and can also be made dairy free! 

Healthy Protein FudgeIMG_1465

Here is what you need:

2T coconut oil 
1 scoop (or packet) of protein powder

I used the newest flavor of Quest protein powder, Cookies and Cream. It has little cookie chunks in the powder + it’s gluten free! This means you get actual cookie chunks in this fudge. It is SO good! (insert heart eyed emoji) 

  1. Place 2T of coconut oil in a microwave safe bowl.
  2. Microwave the oil in 30 second increments until melted.
  3. Carefully remove bowl from microwave. 
  4. Stir protein powder into the coconut oil. The consistency should be thick but spreadable*IMG_1462

5. Pour protein-coconut oil mixture into small baking dish or into molds. I used a small 2×4 glass dish. 
**Recommended: line dish with parchment paper! Makes it much easier to remove fudge**IMG_1463

6. Place in freezer for 10 minutes**
7. Remove, break into small pieces & enjoy!IMG_1466

*If needed, add 1/2T more of coconut oil – consistency will vary depending on protein powder used
**You can also chill in fridge. This is only necessary to get coconut oil solid again. 

You can use any kind of protein in this recipe. I did not list this recipe as dairy free because the Quest protein powder is a mixture of whey protein and casein protein. While whey protein is technically not diary free, Quest uses very high quality protein so the amount of lactose in it is very small. Dairy doesn’t make my body happy, but I can eat Quest protein and I do not get a reaction. 🙂


Two Easy & Delicious Recipes Perfect for Christmas Morning!

As you may know, breakfast is my favorite meal of the day. I love breakfast food! Breakfast on Christmas morning is particularly special. The tradition in our family is to open stockings with coffee or hot chocolate, then eat breakfast together. Because I always look forward to Christmas breakfast (or brunch), I love to create special recipes for that day.

The two recipes I am sharing with you today would be PERFECT for Christmas. They are both delicious and gluten free. I love to enjoy these year around, and they will for sure be making an appearance at Christmas this year. 

FullSizeRenderOat Cashew Waffles 

serves: 4

2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash sea salt
1 Tbsp. coconut oil, melted
1 cup water
1 tsp. vanilla extract
Nonstick cooking spray
1 cup mixed berries (can sub any fruit here)
1 Tbsp. pure maple syrup (can substitute honey)

1. Preheat waffle iron.
2. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
3. Add oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
4. Pour ¼ of batter into waffle iron, lightly coated with spray; cook for about 2 to 3 minutes, or until waffle iron indicates waffle is cooked, or until waffle is cooked through. Repeat with remaining batter.
5. Serve waffles topped with fruit and maple syrup.

IMG_7638Kale & Tomato Frittata

serves 8

10 large egg whites (1¼ cups)
6 large eggs
¾ cup almond milk (can use dairy milk if desired)
Sea salt and ground black pepper (to taste)
½ tsp. ground nutmeg
1 Tbsp. olive oil
1 medium onion, chopped
2 cups chopped & de-stemmed kale
Nonstick cooking spray
1 cup cherry tomatoes, cut in half

1. Preheat oven to 350° F.
2. Combine egg whites, eggs, milk, salt (if desired), pepper (if desired), and nutmeg in a medium bowl; whisk to blend. Set aside.
3. Heat oil in a large skillet over medium heat.
4. Add onion and kale; cook for 4 to 5 minutes, or until tender. 
5. Lightly coat sides of pie pan with spray. Add onion and kale along with remaining oil to bottom of pie pan.
6. Add tomatoes and egg mixture pie pan.
7. Place pie pan in oven. Bake for 20 to 25 minutes or until puffy and set.

Tip: You can use spinach or other favorite greens instead of the kale. You can also mix the greens (i.e.: kale & spinach) for a total of 2 cups.

Tell me: what are your Christmas morning traditions?


Easy Blueberry Crisp – Gluten Free, No Refined Sugars!

I am a huge fan of breakfast, if you read my blog on a regular basis, you probably know that. It is my favorite meal of the day. I am always looking for new ideas to make my breakfast more exciting, and I am so excited to share this new creation, a gluten free blueberry crisp, with you. Also, I am giving away one of the ingredients used in this recipe & the baked apple recipe I shared earlier this week .Be sure to enter to win below! IMG_0008

Usually crisps are made for dessert, but I have recreated one that is perfect for breakfast time. What can I say, I’m a rebel. Heck, you could also have this for dessert, it’s interchangeable!IMG_9998

There are 2 things that make me particularly excited about this recipe:
1) It’s individual servings! You can double or triple the recipe to make more than one, but you don’t have to. Then when you eat it feels like you get to eat a whole crisp yourself. 😀 
2) You don’t have to get tons of dishes dirty. It is almost a one pot wonder, but not quite. It’s really easy to throw together, and clean up is a breeze too! 

IMG_0002Using honey crystals in this recipe allowed me to be much more creative. If you aren’t familiar with honey crystals, they are “honey without the sticky mess.” They have been available in packets, but Nektar Naturals just made honey crystals available in a easy pour bottle. It’s available for purchase at Walmart, which means it’s not some obscure ingredient that is hard to find. It’s great to use in tea,  oatmeal and recipes as a natural sweetener. 


Image-1Gluten Free Blueberry Crisp

serves 1
(can multiply recipe to make into larger serving)

1/3 cup blueberries, fresh or frozen
2 T maple syrup or Nektar Naturals honey crystals 
1/2 T arrowroot powder or cornstarch
1/2 T lemon juice
dash of cinnamon 

1/4 gluten free oats
2 T almond meal 
1 T sliced almonds
1 T honey crystals
1 T coconut oil, melted (can substitute butter or ghee)

1. Preheat the oven to 350F. In an individual baking dish or oven safe bowl, mix together the blueberries, maple syrup or honey crystals, arrowroot powder or cornstarch, lemon juice and cinnamon.
2. In a separate bowl, combine oats, almond meal/flour, sliced almonds & honey crystals. Mix in the coconut oil. Stir until the mixture is moistened throughout.
3. Sprinkle topping over the filling until it is evenly distributed (no need to smash it down). 
4. Bake for 20 to 25 minutes, or until the filling is bubbling around the edges and the top is lightly golden. Let the crisp rest for 5 to 10 minutes before devouring!!!!


For a boost of protein: add 1/2 scoop of protein powder to the topping!! Vanilla flavored works best. 
Not a blueberry fan? You can use any kind of berry, would be great with blackberries or raspberries, fresh or frozen.
Not a fan of sweet?? or you have really sweet berries? only use 1T of maple syrup or honey crystals in the filling.
Can’t find honey crystals? Look for them at Walmart! Or you can substitute liquid honey. 
Preparing this for more than one? I recommend you still use individual baking dishes, it’s so much more fun to eat that way! IMG_0006

Other recipes using honey crystals:
Healthy Holiday Dessert – Baked Apple


I was given a bottle of honey crystals from Nektar Naturals to review as well as a bottle to giveaway thru my association with Sweat Pink. I was not compensated for this post. As always, all opinions are my own. 

Quick & Easy Kale Chips with Hemp Hearts: Recipe

I love kale & homemade kale chips are one of my favorite snacks. They are really easy to prep, super healthy & full of nutrients. You cannot go wrong with kale chips; they are so versatile. You can make them into almost any flavor imaginable using different seasonings.  The recipe I am sharing with you today is my all time favorite. I seriously love these kale chips so much that I can’t stop eating them. I always eat all of them before I can snap a pic. They are delicious & healthy! This is one of the few snacks where it is okay to eat the whole bag!  🙂

check out all this kale!!!!
check out all this kale!!!!

Kake is an amazing vegetable. Some call it a superfood & others say it is the world’s healthiest food. Kale is a green leafy vegetable full that is part of the cabbage family.  It is full of lots of vitamins and nutrients such as vitamin K, B, C, A and magnesium, copper, fiber and calcium. It is said to have antioxidant and anti-imflammatory properties. There are lots of benefits to eating greens like kale, so give this recipe a try! 

Hemp hearts are what give these kale chips a boost of protein. Hemp is a great source of plant based protein. There are 10 grams of protein and 10 grams of omegas in a serving of hemp hearts (3 tablespoons). They are so easy to use that you can throw them in a green smoothie, sprinkle on top of salads or oatmeal or kale chips like I did here. I love to use hemp hearts in all different ways. Check out my recipe for delicious pumpkin hemp soup I posted earlier this week.

Where can you find hemp hearts? 
At your local health food store such as Whole Foods, or you can purchase them online via Amazon or on manitobaharvest.com. Use code HHSP1015 for 20% anything on the Manitoba Harvest web store! 


FullSizeRender-3Kale Chips with Hemp Hearts

1 large bunch of kale
Coconut oil spray
3 T Hemp Hearts
Optional: seasoning like Mrs. Dash, salt & pepper, garlic & onion powder, etc. 

1. Preheat your oven to 350F
2. Break of kale into bite size pieces (removing from stem) & place on baking sheet
3. Spray lightly with coconut oil spray 
4. Sprinkle Hemp Hearts & seasoning to your desire 
5. Bake 15-20 minutes (or until crispy)
**Be careful not to burn as every oven is different & oven time may vary. 

Note: These are best consumed within a few days. Be sure to store in an airtight container, otherwise they loose their crispy-ness and are not as good. 


I was given a bag of Manitoba Harvest hemp hearts in exchange for this review thru my affiliation with Sweat Pink. All opinions are my own. Thanks for supporting my sponsors!

Enjoy & Stay Sweet!

Easy & Healthy Comfort Food: Pumpkin Hemp Soup

It’s cold out and the holidays are quickly approaching. We are pulling out our slow cookers and putting away the BBQs (sad face). Most of us start to crave comfort food and the winter hibernation begins. Winter can be the time that the weight creeps on, but it doesn’t have to be! You can create make healthy comfort food that satisfies the cravings and tastes amazing. 

This pumpkin hemp soup is the perfect way to enjoy comfort food in a healthy way. It’s all the fall flavors without loads of calories. Plus, it is extremely simple and quick to whip up on a weeknight.IMG_7697

If you aren’t familiar with hemp hearts, they are an amazing source of plant based protein. There are 10 grams of protein and 10 grams of omegas in a serving (3 tablespoons). They are so easy to use that you can throw them in a green smoothie, sprinkle on top of salads o use in a soup like I did here. I love to take hemp hearts with me when I travel as a source of protein. As you will see, they are delicious and very easy to use. 

You can buy hemp hearts at your local health food store such as Whole Foods, or you can purchase them online via Amazon or on manitobaharvest.com. Use code HHSP1015 for 20% anything on the Manitoba Harvest web store! 

IMG_7699Pumpkin Hemp Soup

recipe inspired by Manitoba Harvest

serves 3-4

2 1/4 cup pumpkin puree
1 onion, chopped
1 tsp olive oil
3 cloves garlic
2 cups veggie stock
1 cup unsweetened almond milk
1/2 cup hemp hearts
pepper to taste


  1. In a skillet add olive oil, onion and garlic & cook over medium heat until they are translucent.
  2. Put the pumpkin, vegetable stock & almond milk in a high power blender. Add the cooked onions and garlic. Add the Hemp Hearts and salt and pepper. Blend until smooth.
  3. *If using a blendtec or vitamix, you can skip this step as your soup will already be warm* Pour the soup into a large pot and cook over medium heat for another 5-10 minutes.
  4. Once the soup reaches the desired temperature, ladle it into bowls and serve. You can also top it with extra Hemp Hearts and chives if desired. IMG_7700

Tell me: Have you ever tried hemp hearts? 

This post was sponsored by Manitoba Harvest and Sweat Pink. All thoughts and opinions are my own. Thanks for supporting my sponsors!


Healthy Stuffed Peppers [GF, Dairy Free & Paleo friendly]

I made these stuffed peppers for dinner last week on a whim. They were amazing, so I had to share the recipe with you. Not only are they healthy, they are also extremely easy to throw together for a great weeknight meal.IMG_7239

I love to eat bell peppers, there are always a few in our fridge. I bought a few extra last week because I wanted to try to make some healthy stuffed peppers that were low carbs and had no dairy. I do not follow a low carb diet or a paleo diet; however this recipe suits both of those nutrition plans. Believe me, I love to eat carbs! It’s good to have options though because some days you want a lighter meal. 

IMG_7205I was intrigued by the idea of cauliflower rice and wanted to give it a whirl. My first attempt I totally failed. I tried again thanks to a few tips from my friend Hope, and it was a success! (my advice: use a blender instead of a food processor, much easier and not as messy!) I had seasoned the cauliflower with curry spices and cumin which is what gives it the color.


GF, Dairy Free & Paleo – Healthy Stuffed Peppers

serves 4

4 bell peppers (any color)
1 pound ground turkey (I used 93% lean)
5-10 mushrooms, diced
1/2 onion, diced
handful of spinach, sliced into strips
2-4 cups of cauliflower rice 
coconut oil spray

  1. Heat skillet to medium. Spray with coconut oil (or other cooking oil spray) and sauté mushrooms and onions until onions become translucent – about 5 minutes.
  2. Add turkey to skillet and cook with mushrooms/onions until browned. 
  3. Add spinach and cauliflower rice to skillet with the turkey mushroom mixture and cook until spinach is wilted and turkey is cooked thru. 
  4. Hollow out the peppers and fill with stuffing mixture. Preheat oven to 350F and cook for 20-25 minutes or until peppers reach desired softness. 

pepper stuffinghealthy stuffed peppers 

Now all that is left to do is enjoy! 

I love these healthy stuffed peppers because they are so easy to make and are also a great way to eats lots of veggies without even noticing. Your husband and/or kids won’t even know the cauliflower rice is in there and that they are eating tons of veggies!

Tell me: Have you tried cauliflower rice? 

Stay Sweet!

Cinnamon Apple Crisp Overnight Oats [Easy & Gluten Free]

As my regular readers know, I really enjoy breakfast. It’s my favorite meal of the whole day. I have tried almost every breakfast out there but had yet to try overnight oats because the idea of cold oatmeal just did not appeal to me. Let me tell you, overnight oats are NOTHING like cold oatmeal. They are so much better than I ever imagined and I’m kinda obsessed. This recipe is the perfect autumn breakfast!gluten free overnight oats

 Recently I was feeling creative in the kitchen and thinking up new things to try for breakfast. I wanted something easy that I could carry with me because I had a few early mornings followed by very busy days. I decided to throw together some overnight oats and give them a whirl and I am SO glad I did. I have been having this for breakfast everyday since last week! 


These overnight oats have a boost of protein which combined with the complex carbs of the oats will keep you full and fueled for hours! The chia keeps is creamy and gives it a great texture. The best part is, you whip it up in less than 5 mins the night before, and in the morning you just grab it out of the fridge and go! gluten free overnight oats

Cinnamon Apple Crisp Overnight Oats

serves 1

1/4 cup gluten free rolled oats
1 T chia seeds
1 scoop vanilla protein powder
1 tsp cinnamon
1/2 cup unsweetened almond milk
1 small honey crisp apple, diced

Combine all DRY ingredients in a jar (I used a wide mouthed mason jar) and mix together. Then add in almond milk and apple pieces. You can add all the fruit or save half to top the oats with in the morning. Place in the fridge overnight. Enjoy in the morning with a spoon! 

p.s. if you don’t like almond milk, you can use any milk of choice. Regular milk, soy milk, cashew milk… whichever milk you want! 

Calories: 350
Fat: 8 grams
Carbs: 49 grams
Protein: 20 grams
***The nutrition facts will vary depending on what kind of protein powder and milk you use. IMG_7246

Stay Sweet!