Blueberry Pistachio "Frozen" Yogurt

blueberry pistachio frozen yogurt

I have a love/hate relationship with ice cream. I love it, like a lot. But I also hate it... because I can't have it around other wise I'd eat it all.the.time. So, what's a girl to do? Usually, a cup of yogurt int he evening will satisfy my sweet tooth just fine, but sometimes I want something just a little thicker, and little more "indulgent" feeling. Thus, I give you this Blueberry Pistachio "Frozen" Yogurt. No ice cream maker needed, and just FOUR ingredients!! 

Blueberry Pistachio "Frozen" Yogurt

blueberry pistachio frozen yogurt

Yield: 6 servings; Time: 1 hour 15 minutes

1 cup dry roasted pistachios
1 24oz tub Siggis Dairy 0% Vanilla Yogurt
1/2 cup blueberries*
1/4 cup crushed pistachios
Extra blueberries and pistachios for topping

*If you are using pistachios that have been salted, I would use dried blueberries instead of fresh blueberries.

blueberry pistachio frozen yogurt

Add 1 cup pistachios to the bowl of a food processor with the S-blade in place. Process for 10-12 minutes until you've got pistachio butter. (You may need to scrape down the sides of the bowl a couple times while this processes.) Once done, combine the yogurt, pistachio butter, blueberries, and remaining 1/4 cup pistachios in a large bowl. Refrigerate for 1 hour before serving. Will keep in refrigerator for up to 5 days in a sealed container. 

Cheesy Sesame Zoodles


Spiralizing veggies (and fruit!) is a fun way to add some variety and texture to your meals... and its a great way to get kids excited about what's on their plates. You can turn sweet potatoes, zucchini, squash, apples, carrots... pretty much any firm fruit or veggie, into spirals!


There are many different models and options, but you don't need anything super fancy, I promise. I got mine for around $30 on Amazon a couple years ago. (I even went through a phase where I kind of forgot I had it... it got pushed to the back of the cabinet and then things got put in front of it... so, when I "re-discovered" it, it was kind of like Christmas morning.) I like to use the blade pictured here for most spirals, but there's also a slicing blade that's great for making homemade "chips".

This recipe for Cheesy Sesame Zoodles was a hit with our whole family. You can serve it as a side dish, as the main meal with some beans or meat added in... or throw it in a pan with some eggs for the perfect omelet!

cheesy sesame zoodles

Cheesy Sesame Zoodles

3 zucchini
Chosen Foods avocado oil (use milknhoney20 for 20% off at
1 medium yellow onion, chopped
1/4 cup shredded mozzarella
1/2 - 1 Tbsp Trader Joe's Everything but the Bagel Seasoning

Heat a avocado oil in a large skillet over medium-high heat. Add your onion to the pan, and saute for 10-15 minutes until slightly browned.

Meanwhile, spiralize your zucchini using a spiralizer.

Add the zucchini to the onions and saute for another 5-7 minutes. Remove the skillet from the heat, and add in cheese and sesame seasoning. Give it a good stir and enjoy!!

Cinnamon Coconut Whipped Cream

This recipe was adapted from my friend Melissa over at

Cinnamon Coconut Whipped Cream

cinnamon coconut whipped cream

1 15oz can coconut cream
1 tsp maple syrup
1/4 tsp cinnamon
1/4 tsp almond extract

Refrigerate the can of coconut cream overnight.

Chill your mixing bowl and beaters in the freezer for at least 10 minutes before beginning.

Add the coconut cream to your chilled mixing bowl and mix/beat for 2-3 minutes. Add in remaining ingredients and mix for 1 more minute. Enjoy immediately, or store in an airtight container for up to 2 days. Enjoy!

cinnamon coconut whipped cream
cinnamon coconut whipped cream

Grain Free Apple Pie Fritters

Grain Free Apple Pie Fritters

Breakfast-for-dinner happens all the time in our house... at least once a week... ok, like three times/week if I'm being realistic. These Grain Free Apple Pie Fritters were a recent low glycemic addition to our "Brinner" rotation. They're paleo-friendly, gluten free, grain free, dairy free, and perfect for a meatless Monday meal! I hope you enjoy them as much as we do!

Photo Apr 09, 1 03 24 PM.jpg

Grain Free Apple Pie Fritters

Yield: 8 fritters

Serving size: 2 fritters

2 large ripe bananas, mashed
2 eggs, beaten
1 cup Blissful Eats Apple Cinnamon Grain Free Mix
1 cup shredded green apple (about 1/2 of a large apple)
Cinnamon Coconut whipped cream (optional)
Toasted coconut (optional)
Sliced green apple (optional)

Heat your preferred cooking oil in a large skillet over medium heat. (Make sure the entire bottom of the skillet is covered with oil.) While the pan is heating, mix mashed bananas, beaten egg, mix, and shredded apple in a bowl until well combined. Using an ice cream  sized scoop, drop batter into heated pan and spread into circles using the back of the scoop. Cook for 6-8 minutes, flip, and cook for an additional 4-5 minutes. Top with whipped coconut cream, shredded apples, and toasted coconut. Enjoy!

Apple Pie Energy Bites

Apple Pie Energy Bites

Imagine that perfect slice of apple pie... warm, gooey, and so deliciously sweet, it almost melts in your mouth... or maybe that's the equally delicious vanilla ice cream on top??

Now imagine that apple pie in bite form... but it's grain free, paleo-friendly, vegan, gluten free, and dairy free. Too good to be true right? ... Nope! That's exactly what these Apple Pie Energy Bites are! With just 4 ingredients (including my new favorite grain free granola) they're the perfect start to the day, afternoon pick me up, or light on the belly dessert. I hope you enjoy them as much as I do!

Apple Pie Energy Bites

Apple Pie Energy Bites

1 cup slivered almonds
1 cup Blissful Eats Apple Cinnamon Harvest Grain Free Granola
1 cup dates, packed tightly with pits removed
2 Tbsp coconut milk
Extra almonds and granola for topping

Using an 11-cup (or larger) food processor, insert the S-blade. Add in almonds and Blissful Eats Apple Cinnamon grain free granola. Process for 20-30 seconds. Add in dates. Process for 30-45 seconds. While food processor is still running, pour in coconut milk through lid. Continue to process until batter ball sup on one side and stops spinning. 

Remove the batter from the bowl of the food processor and empty it into an 8x8 pan lined with parchment paper. The batter will be slightly sticky. Using another piece of parchment paper on top, press the batter into the pan. Remove the top piece of parchment paper. Sprinkle the extra almonds and granola on top and press down again. Leaving the parchment paper on top, refrigerate for 2 hours before cutting. Once cut, store in an air tight container for up to 2 weeks. Enjoy!

Cocoa Cashew Butter Crunch Cups

cocoa cashew butter crunch cups
cocoa cashew butter crunch cups

It's so hard to believe, but Spring is here and if you live in southeast Texas like me, it's practically almost summer already. (I'm slightly nervous for the summer when we're already hitting 90 degrees in April!) This heat leaves me wanting every meal cold and/or frozen... everything from cold overnight oats and smoothies in the morning, to salads for lunch and dinner... and all sorts of frozen treats for dessert. These Cocoa Cashew Butter Crunch Cups are out of this world amazing! Once made, you store them in the freezer so they're perfect for those hot summer (or Spring!) evenings. AND they're made with dark chocolate loaded with antioxidants and a new obsession... a grain free (read: lower sugar) granola that is out of this world delicious! And what's more they're a great guilt free treat for almost any eating pattern: paleo, vegan, grain free, low sugar, gluten free, and dairy free! I hope you enjoy them as much as I do!

Cocoa Cashew Butter Crunch Cups

cocoa cashew butter crunch cups

Yield: 12 cups; Time: 1 hour

1 3/4 cups dairy free dark chocolate chips
2 Tbsp coconut oil
3/4 cup cashew butter
1/2 cup Blissful Eats Grain Free Maple Nut Crunch or Apple Cinnamon Harvest Granola, crushed
1/3 cup cacao nibs
Sea salt (optional)

Melt chocolate chips and coconut oil in a glass or metal bowl over boiling water on the stove. While the chocolate is melting, line a muffin pan with 12 silicone muffin liners. As the chocolate begins to melt, stir it gently to prevent scorching. Once melted, add 1 Tbsp of the chocolate/coconut oil mixture to each silicone muffin liner. Place pan in the freezer for 10 minutes.

While the pan is in the freezer, add Blissful Eats Grain Free Granola to a large plastic bag and crush using a rolling pin or the bottom of a measuring cup. Combine the cashew butter and crushed Blissful Eats Grain Free Granola in a bowl. Remove the pan from the freezer after 10 minutes and add 1 Tbsp of the granola/cashew butter mixture to each silicone cup. Spread the mixture evenly so you cannot see the chocolate anymore. Return pan to the freezer for 10 minutes. 

While the pan is in the freezer, Make sure chocolate is still melted and if it has started to harden, bring the water back to a boil. Stir cacao nibs into remaining chocolate. Once 10 minutes have passed, remove the pan from the freezer and add 1/2 Tbsp chocolate/cacao mixture to each silicone cup, spreading the mixture so the cashew butter can no longer be seen. Sprinkle sea salt on top if desired, and let them freeze for at least one hour before enjoying! Store in an airtight container for up to one month. 

Blueberry Pecan Overnight Chia Oats

Blueberry Pecan Overnight Chia Oats

Have an empty peanut butter jar lying around? Don't throw it away! Use it to make one of the easiest, most delicious breakfasts you'll ever eat... These Blueberry Pecan Overnight Chia Oats are super satisfying, delicious, and have so many things going for them... high protein, high fiber, lots of healthy fats, vegan, dairy free, gluten free, and I'm sure there's a ton more things I could list about them, but why waste time when you could be prepping these for your breakfast tomorrow morning?! I hope you enjoy them as much as I do!

Blueberry Pecan Overnight Chia Oats

Blueberry Pecan Overnight Chia Oats

1 empty peanut butter jar (I use this brand)
1 cup blueberries
1/2 cup quick oats (use gluten free if needed)
1/3 cup chia seeds (use code 'milknhoney20' for 20% off at
1 tsp cinnamon
2 Tbsp chopped pecans
2 scoops The Natural Citizen Organic Protein (Use code MILKANDHONEY for 15% off)
Unsweetened almond milk

Add all of your ingredients in the order listed, except the almond milk, to the empty peanut butter jar. Secure the lid and shake the jar very well.* Once everything is mixed together well, pour in the almond milk to the top of the jar. Secure lid and give it one more good shake. Let it sit in the refrigerator overnight and enjoy a quick easy breakfast in the morning!

*If your empty peanut butter jar is too small for all of the ingredients, you can mix all the ingredients in a bowl. Add mixed ingredients to  the peanut butter jar until about 3/4 full. Place your leftover ingredients in a mason jar and add almond milk to the mason jar as well.

Avocado Cacao Mousse

avocado cacao mousse

If you haven't heard, cacao seems to be all the rage lately on healthy living blogs, on instagram, and is definitely a "superfood" to watch for. But, you may be wondering, what exactly is it?

Cacao, in the simplest terms, is 100% dark chocolate... without any added sweeteners or fats. It's chock full of all the "health" benefits you see reported about dark chocolate. Think about it this way... nutrition professionals (myself included) recommend consuming chocolate with at least 65% cocoa in order to receive any sort of health benefit... well, cacao is 100% cocoa!

The most common and readily avaiable way for us to consume it is as a powder, or as "cacao nibs" (basically like 100% cocoa chips). And lucky for you, this Avocado Cacao Mousse has both! (It is bitter, so I balance it out with some semi-sweet chocolate chips and maple syrup.) Paired with the healthy fats found in avocado, this is one dessert you don't have to feel guilty about!

avocado cacao mousse

Avocado Cacao Mousse

1 avocado
2 Tbsp cacao powder
1 tsp pure vanilla extract
2 Tbsp maple syrup
2 Tbsp semi sweet chocolate chips
2 Tbsp cacao nibs
Plus more chocolate chips, cacao nibs for topping

Slice your avocado in half and gently spoon the fruit into the bowl of your food processor with the S-blade already in place. If you would like to serve your mousse in the avocado skin, be careful not to tear the skin when removing the fruit. Remove the pit as well. Add in cacao powder, pure vanilla extract, and maple syrup. Process for 30 seconds. Scrape down the sides of the bowl and process for an additional 60 seconds. Carefully remove the blade. Using a rubber spatula, stir in the chocolate chips and cacao nibs. Serve in bowls or in saved avocado skin. Recipe makes 2 servings. Enjoy!

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

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