Spiced Citrus Cream Slushie

spiced citrus cream slushie

Citrus and spice have just been calling my name lately... the combination of fruity with a bite is too hard to resist. It's a great way to wake up in the morning or get me through an afternoon that just doesn't seem to want to end. 

spiced citrus cream slushie

I also can't get enough of the new Siggi's Dairy Triple Cream 9% milk fat yogurts... specifically the Lemon flavor. I've always told clients and friends alike that I'd rather they eat a smaller amount of the "real deal" than a larger portion of a diet food. So yes, these yogurts have more fat and calories, but the serving size is also smaller... 4oz. compared to the larger 5.4oz for the lower fat yogurts. Eating a higher fat yogurt will leave you more satisfied (even when eating a smaller portion) than any low fat or fat free yogurt will, I promise! (And it doesn't hurt that it feels super indulgent and like you're eating a creamy dessert.) And for most people, the higher amount of fat actually helps your body process the carbohydrate and small amount of sugar found in yogurt better, preventing blood sugar spikes... and thus helping you to have a steady consistent energy level without crashing a couple hours later. And that's always a good thing in my book!

So, this Spiced Citrus Cream Slushie, featuring Siggis Dairy Lemon Triple Cream Yogurt, is the perfect way to start your day. You can make it icier or creamier depending on your preferences... don't be afraid to play around with ingredients and make it your own!

Spiced Citrus Cream Slushie

spiced citrus cream slushie 2

1/2 cup unsweetened almond milk
1 frozen banana
1 orange, peeled and frozen
1 4oz container Siggis Lemon Triple Cream
1 tsp cinnamon
1 tsp turmeric
1 Tbsp chia seeds
1 tsp pure vanilla extract
1-2 cups ice (optional)

Add all ingredients to a high powered blender and process until desired texture/consistency is reached. If you are looking for an "icier" type treat use the extra 1-2 cups of ice. If you prefer a creamier treat, skip the ice.


Chocolate Chip Almond Butter (N)ice Cream

Chocolate Almond Butter (N)ice Cream

I have a serious issue with ice cream. Like, I love it. I love it A LOT. But, I can't buy it. It'll be gone in less than 24 hours... or who am I kidding? Probably less than 12 hours. Doesn't matter how big the container is... it just calls my name from the freezer, and I stink at ignoring it. So, we rarely have ice cream in our house.

But with summer approaching, and the weather getting warmer and warmer, sometimes it'd be nice to enjoy a nice cold bowl of the good stuff. But like I said, I don't trust myself not to over do it. Nor do I want my kids loaded up with sugar... no bueno, trust me on that one. 

Soooo, we do nice-cream in our house. All you need is some frozen bananas and a food processor and you're all set. You can add any flavorings or sweeteners you'd like, but the combo below is one of my all-time favorites. This Chocolate Chip Almond Butter (N)ice Cream is sure to please everyone!

Chocolate Chip Almond Butter (N)ice Cream

chocolate chip almond butter nice cream

Time: 2 hours     Yield: 4 servings

4 frozen bananas, sliced
2 Tbsp Crazy Richard's Almond Butter
2 Tbsp unsweetened cocoa powder
2 Tbsp chocolate chips*
2 Tbsp slivered almonds 

Add frozen banana slices to your food processor and process for 5-7 minutes. It will start to look very creamy, but continue to process until it is one smooth consistency with no lumps. 

While the food processor is still running, add in the almond butter and cocoa powder. Process for 15-20 seconds longer. Remove food processor bowl from machine and stir in chocolate chips and almonds by hand. 

Serve immediately, or freeze for 1-2 hours for a firmer dessert. Enjoy!

Spiced Orange Frozen Latte

spiced orange frozen latte kohana

Ready or not, summer is almost here! Bring on the pool, beach, long sunny days... and the heat. Sometimes, as tasty as a warm cup of coffee can be... it's just plain too hot for that around here in the summer.

With ginger, cinnamon, and black pepper, this Spiced Orange Frozen Latte is the perfect (cold) way to start your day... or that perfect kick in the pants you need to power through a busy and hot afternoon! There's a slight bite after each sip (hello, black pepper!) that is just about perfection...Cheers!

Spiced Orange Frozen Latte

spiced orange frozen latte kohana 1

Time: 10 minutes

Serves: 2

1 cup unsweetened vanilla almond milk

1/2 cup cold brew coffee (I used this one)

3 mandarin oranges, peeled

1/2 tsp ginger

1 tsp cinnamon

1/4 tsp black pepper

1 1/2 tsp coconut sugar

1 1/2 cups ice

Add all ingredients to a high powered blender and process for 30 seconds. Top with some orange zest if desired, and pour into two glasses. Enjoy!

Orange Mocha Chia Pudding

orange mocha chia pudding kohana

Remember that movie Zoolander with Ben Stiller and Will Ferrell? (If you don't, or never saw it, don't tell me... it's quite possibly one of the best movies ever made.) If you do, I know the words "Orange Mocha Frappuccino" will instantly bring a smile to your face! While I too would love to dance around with my friends drinking a delicious fruity and chocolaty beverage, my blood sugars would not like that too much. I've always wanted to try one, but the blood sugar spike just isn't worth it. Sorry, Starbucks.

BUT when Kohana Coffee announced they were having a recipe contest and the winner got $1000, my wheels started spinning... and they even sent me a free bottle of their cold brew to get creative with! And so, I give you the most delicious and decadent breakfast, dessert, snack (or whatever else you want to call it), I think I've ever created. Like I literally can't control myself. You have to go make this Orange Mocha Chia Pudding like now!


Orange Mocha Chia Pudding

orange mocha frappuccino kohana 1

Serving Size: 4oz.

Yield: 3 servings

Time: 5 minutes (hands on), 4 hours (refrigeration)

4 Tbsp Chosen Foods Chia Seeds*

1 Tbsp unsweetened cocoa powder

2 Tbsp chocolate chips

1/4 cup Kohana Cold Brew Coffee Concentrate

3/4 cup whole milk**

2 Tbsp maple syrup 

Juice from 1/2 an orange 

Additional chocolate chips and oranges for topping

Using a coffee grinder, grind your chia seeds into a powder. Add ground chia seeds, unsweetened cocoa powder, and chocolate chips to a large mason jar or other container with a lid. Mix thoroughly with a fork or small whisk. Add Kohana Cold Brew Coffee Concentrate, milk, maple syrup, and orange juice. Mix thoroughly. Secure lid, and shake well. Refrigerate the jar for at least 4 hours or overnight. Divide into three servings and top with additional chocolate chips and orange slices. Enjoy!

*Use code milknhoney20 for 20% off at www.chosenfoods.com

*If you need a dairy free dish, simply substitute your favorite plant based milk for the whole milk

Slow Cooker Apple Rotisserie Chicken with sweet potato applesauce

What if I told you, you could prep your own rotisserie chicken at home? Have bones left over to make your own bone broth? O, and you'd only need about 10 minutes worth of hands on time? Too good to be true right?! Nope. This recipe for Slow Cooker Apple Rotisserie Chicken will leave your mouth watering.

I get my chickens from Costco, and they're all ready and good to go! All the "innards" (that word still weirds me out) are already bagged and all you have to do is pull them out and throw them away (or save them and use them in another recipe)... then follow the simple steps below and you're on your way to the perfect chicken that you and your family can eat on all week long!

Slow Cooker Apple Rotisserie Chicken with sweet potato applesauce

1 whole chicken, insides removed

1/2 yellow onion

1 sweet potato

1 large Fuji apple

2 Tbsp garlic powder

2 Tbsp Italian seasoning

1 tsp sea salt

1/2 tsp black pepper

Spray the bottom of your slow cooker with a preservative free non stick spray (I use this one). Chop onion, sweet potato, and apple into large chunks and line the bottom of the slow cooker. 

Combine remaining ingredients in a small bowl and mix well. Rub chicken on outside and inside thoroughly. Place chicken in slow cooker on top of veggies. Secure lid and cook on low for 6 hours. 

Once done, remove chicken and slice as desired. (Eat as is, or use in chicken salad, soup, or another favorite chicken dish!)

Remove onion, sweet potato, and apple, shaking any dripping liquid off. Place them in a medium sized bowl and purée using an immersion blender. Enjoy with the chicken or add to yogurt or oatmeal for breakfast!

Want more slow cooker meal ideas? Check out this recipe book with 35+ slow cooker meals!

Slow Cooker Meals

35+ dietitian approved meals ready to go for your slow cooker. Step by step preparation instructions, grocery list, and meal planning tips are all included! We do everything except cook it for you!


Savory Peanut Butter Pistachio Cookies

peanut butter pistachio cookies

Who says cookies have to be sweet?! These Savory Peanut Butter Pistachio Cookies are perfect for any meal, snack, or occasion! Crumble one up on top of yogurt, pop a couple as an afternoon snack, or savor one drizzled with a little more peanut butter after dinner. 

Next week, I'm leading a No Added Sugar (or fake sugar) Challenge. No sugar, sweeteners, alternative sweeteners, sugar alcohols, or syrups of any kind for 7 days. Sugars occurring naturally in fruits, vegetables, dairy, and grains are ok... we're just focusing on added sugar. SO, when I saw the original version of this recipe from @SabrinaFitnessandNutrition on @crazyrichardspb instagram page I knew I could adapt them to be completely free of added sugar... but little did I know they'd be the perfect little savory peanut butter treat!


peanut butter pistachio cookies

Savory Peanut Butter Pistachio Cookies

3/4 cup all natural creamy peanut butter (at room temp)
1 egg, beaten
1/4 cup roasted pistachios, crushed/chopped

Preheat your oven to 350 degrees. In a medium bowl, whisk together the peanut butter and egg. Fold in the pistachios. Roll into balls (about 1 Tbsp each) and arrange evenly on a parchment lined baking sheet. Using a fork, press down on each dough ball to form lines and flatten. Bake for 9-10 minutes. Remove from oven and let cool completely before eating. Enjoy!

Mexican Riced Cauliflower

I grew up in Texas. I still live in Texas. and I love all things Texas... Including this amazing little thing we have called Tex Mex (cue praise hands emoji).

homemade taco seasoning

I remember being on vacation with my family when I was a kid. I think I was in middle school. We went to a Mexican restaurant in California, and my brother ordered queso. They looked at him kind of funny, but then walked off and we didn't think anything of it. Two minutes later the waiter came back with shredded cheese... SHREDDED CHEESE y'all. Like really?! And that's the moment I realized how awesome our food down here is :-)

If you don't think delicious melty queso dip, the perfect refried beans, and some amazing (probably fried) rice, when you think of Mexican food... you need to get down to Texas and I'll take you to my favorite Mexican (Tex Mex) restaurant. 

BUT... since it's not exactly healthy for me to eat Tex Mex all day, everyday, this Mexican Riced Cauliflower is the next best thing. It uses my homemade taco seasoning mix and pairs perfectly with some re"fried" beans. 

Mexican Riced Cauliflower

Chosen Foods avocado oil*
5 cups riced cauliflower
2 Tbsp homemade taco seasoning (see image above)

In a large skillet (I use cast iron), heat avocado oil over medium heat. Add riced cauliflower and saute for 10-15 minutes until it begins to brown. Remove from heat and stir in taco seasoning.

*Use code milknhoney20 for 20% off on chosenfoods.com 

Leftover Smoothie Chia Pudding

Leftover Smoothie Chia Pudding

The story for how I came up with this Leftover Smoothie Chia Pudding idea is actually based on the fact that deep down, I'm cheap and hate to see food go to waste...

Last week, when I was finalizing my newest smoothie recipe (Sweet Potato Sunrise Smoothie) I had a ton of smoothie left, and I just wasn't in the mood to drink it right then and there. And if you know me at all, you know one of my biggest pet peeves is seeing food go to waste. Like, I can't do it. I'll eat leftovers for 5 days straight simply to say I didn't have to throw food away. And when I have to throw produce out because it's gone bad, I cry tears of sadness over lost food... but I digress...

So, I had all this smoothie left and thought, "why not try it in a chia seed pudding??" I knew I could use it all up, and they'd be good in the refrigerator for several days. So I mixed up my Chosen Foods organic chia seeds (use code 'milknhoney20' for 20% off at chosenfoods.com) and the leftover smoothie in a 1:2 ratio. (Example: the little jars you see in the pictures, have 2 Tbsp chia seeds and 4 Tbsp leftover smoothie.) Stirred them up real good, and then let them sit for a few hours... and voila! They were even better than traditional chia pudding. So much thicker and so much more filling. The resulting texture was almost like a thick chocolate mousse... come to think of it... Next time, I'm going to make my Avocado Superfood Frozen Hot Chocolate just so I can make leftover chia pudding with it! 

How to Make an Avocado Rose

avocado rose

You've seen them all over social media and on your favorite food blogger's pages, but just how do you make an avocado rose?? It's shockingly easy to learn how to make an avocado rose, as you'll see below...

But first, a couple things to keep in mind:

  • Select an avocado that's ripe but still firm
  • Make sure you have a sharp small knife
  • Start with a piece of parchment paper, or a spatula under your aocado if you intend to move it after you're done.

Check out the slide show I made below and learn how to make your own avocado roses!

How to Make an Avocado Rose

(To view written instructions with each image, view this slideshow on a computer, not a mobile device.)

Sweet Potato Sunrise Smoothie

Sweet Potato Sunrise Smoothie topped off with mandarin oranges, Cashew Cranberry Orange Frontier Bites, and chia seeds.

Sweet Potato Sunrise Smoothie topped off with mandarin oranges, Cashew Cranberry Orange Frontier Bites, and chia seeds.

I don't know about you, but I've been struggling to get out of bed in the mornings lately; and my usual two cups of coffee just isn't cutting it, it seems like. But this Sweet Potato Sunrise Smoothie is the perfect solution to my problem! Filled with natural, low caffeine energy sources, and an immune boosting dose of super spices, it's just the thing I need to get going in the morning WITHOUT needing another cup of coffee. 

Natural sources of energy

The Natural Citizen Organic Energy is a vegan, gluten free, organic, non-GMO nutritional booster. It contains quinoa, maca, green tea, and rhodiola rosea. If eaten by itself, it tastes mainly like quinoa with a slight kick because of the green tea. (It does contain a small amount of naturally occurring caffeine.) You can use Organic Energy in smoothies, oatmeal, no bake energy bites, or simply add it to a glass of milk, all natural juice, or water.

sweet potato sunrise smoothie ingredients

The four ingredients in Organic Energy provide some heavy hitting, all-natural energy. Quinoa provides a protein source, and complex carbohydrates known to be a great help for mental alertness and an energy booster. Maca may help raise mood and mental disposition. Green Tea provides an all-natural source of caffeine and energy. And Rhodiola Rosea may help relieve symptoms of mental fatigue & depression.  

Head on over to TheNaturalCitizen.com and use code MILKANDHONEY for 15% off! 

Immune Booster

By now, you've probably heard about spices like turmeric, ginger, and others being the new "superfoods" and how great they are for our bodies. Research has shown that daily consumption of quality spices in their whole food form have been linked to improved immune systems, improved mood, decreased GI discomfort, and other benefits. And there is no shortage of "spice" supplements promising to give you these benefits. But, did you know the best way to reap the benefits of these amazing super spices is to eat them with food in their whole food form (not as a supplement)? 

This is where Pranayums Daily Super Spice Shots come in...

Each Super Spice Shot contains turmeric, ginger, cinnamon, cardamom, licorice root, and black pepper. And what I love the most is how convenient it is. I don't have to measure anything. I can just dump it in whatever I'm eating and go:

"That's the basis of Pranayums: easy-to-use single serve packets that allow you to enjoy your super spices at home (without measuring) and on-the-go. Convenient Wellness – from our busy home to yours."

Pranayums are perfect for mixing into yogurt, smoothies (obviously!), oatmeal, etc. Use the link above (or below) to snag a free sample packet, or dive right in and purchase a week, or month supply, or even subscribe to receive automatic monthly shipments!

Get a free sample here!

Sweet Potato Sunrise Smoothie

1 sweet potato, steamed and cut into chunks
1 cup frozen pineapple
2 mandarin oranges
2 Tbsp chia seeds
1 scoop Natural Citizen Organic Energy
1 Pranayums Daily Super Spice Shot
1 cup unsweetened vanilla almond milk

Combine all ingredients in a high powered blender and blend until smooth. Add toppings for an energizing smoothie bowl, or add to your favorite travel mug for an on-the-go kick start to your day!