A Healthier Version of the Pumpkin Spice Latte

With fall comes apples, Halloween, and pumpkin spice everything. You can have anything pumpkin spiced, including a pumpkin spice latte, a pumpkin spiced eggnog, and more. And if you’re anything like me, you LOVE it!

I’m A Pumpkin Lover

I am totally guilty of having a pumpkin obsession. I am also guilty of stocking up on pumpkin everything so I can enjoy it well after the Fall has come and gone. My pantry usually has a few boxes of Trader Joe’s Gluten Free Pancake mix and a few (or 5) of their pumpkin butter well after the holidays.

One of my favorite guilty pleasures when the fall would roll around used to be the Starbucks Pumpkin Spice Latte. It truly became synonymous with the word Fall and now even has a cult following (it literally it’s own IG page). But as I started making healthier choices, including the foods and drinks I put into my body, I realized that I had to sever that relationship. Because honestly, the Starbucks Pumpkin Spice Latte wasn’t a great, or nutritious, choice.

The Pumpkin Spice Latte didn’t even have real pumpkin in it at the time! While they claim that it now includes actual pumpkin (and not just artificial flavoring to make it seem like you’re drinking it), it still isn’t that close to the real deal! Plus, that drink could constitute as a whole meal when you look at the nutritional info!

My simple version of the pumpkin spice latte. 

After reading about the nutritional content of the Starbucks Pumpkin Spice Latte, I decided to take matters into my own hands and create my own version. I love taking some of my old favorites, like the Starbucks PSL, and recreating them into a healthier and even higher quality version. To me, recreating a drink without chemical-laden ingredients is fun and exciting. Plus, instead of those gross chemicals, I can include ingredients that are fresh, simple, and easy to find.

Now, I’ve tried many different recipes to try and recreate the perfect pumpkin spice latte. Some have required 20 minutes of preparation, boiling, and way too much prep for my half asleep, coffee-craving self. But, I’ve taken my favorites pieces from those recipes and I’ve merged them into a pumpkin spice latte that is full of fall, rich in flavor, and so much healthier for you. And did I mention that it can save you a lot of money? And by a lot of money, I mean like a whole lot of money per year to make your morning cup of joe at home. If you’re ready to enjoy your fall with a delicious pumpkin spice latte that’s actually good for you, check out the recipe below!

Healthy Pumpkin Spice Latte

Course Drinks
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving


  • 8 oz freshly brewed coffee
  • 1/2 cup milk of your choice (skim, 2% or whole cow’s milk, almond, coconut, cashew)
  • 1 tbsp pure maple syrup
  • 1/4 tsp vanilla extract
  • 1/4 tbsp Kerrygold butter (You can pass on this to reduce fat but I love the rich flavor it adds)
  • 1/4 tsp pumpkin pie spice (combination of cinnamon, ginger, clove, nutmeg, cardamom)


  1. Combine all the ingredients in your super festive Fall mug and then use my favorite coffee accessory, the Aerolatte frother.  Once you have a nice foam head, add a dash of cinnamon on top and enjoy the heck out of it.

If you’re not sure about the frother I use, you can click this link to go to my favorite Aerolatte frother.  Not only does it create the perfect foam every single time, but it also reminds me of the fun and super expensive coffee drinks I typically get at a coffee shop! It’s a neat little tool that makes me feel like I’m enjoying a cup of coffee that wasn’t made by me.

(Want to learn how to fill your body with real food to look and feel your best? Check out my Feel Amazing Naked challenge by clicking here.)

Don’t be afraid to try it at home. 

This recipe for a healthy pumpkin spice latte rocks both in taste and nutrition. If you want to take it a step further, this is also another great place to add your Vital Proteins Collagen.  It is a supplement with all kinds of awesome benefits, including 10 grams of protein in one scoop.

What’s your favorite fall-inspired coffee drink?

Work Hard Be Kind,


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Hemp Seeds vs Chia Seeds

hemp seeds vs. chia seeds

I try hard to make my kids active in their nutrition. We have a constant dialogue about food choices so that I don’t feel like the dictator of what goes into their mouth.

One way I like to allow them to be active in their health is by creating opportunities for them to self-select healthy options. I have organized my pantry in such a way that they can build their own morning oatmeal, trail mixes, and grab healthy snacks that are focused at their eye level. As they open the pantry, mason jars are filled with healthy nuts and seeds to give them the freedom to make healthy choices.

If you struggle with picky eaters, take a listen to this episode of the Feel Amazing Naked podcast where I share some life-changing tools to help your picky eaters (and the adults that are picky too).

Seeds have been enjoyed for a long time. Sesame seeds, pumpkin seeds, and sunflower seeds are all very popular seeds that have likely been a part of your diet. But a few seeds are gaining popularity and are merging as the lead stars: chia seed and hemp seeds. I am sure you have heard of them, and you’ve probably seen both of them at your local grocery store.

These seeds actually have been consumed for hundreds of years, but now they are quickly growing in popularity and for good reason. Let’s take a look at these two super seeds. We will dive into what they are, why they are “super” and how you can add them to your daily diet.  

What are these super seeds?

First off…what are seeds? By definition, they are a plant’s unit of reproduction. They come in many different shapes and sizes. Seeds can be eaten in many different ways including raw or toasted. Seeds can also be pressed to extract the oil. It is important to note that many seeds are sensitive to heat and should be kept in the refrigerator to prevent going rancid and help extend their shelf life. When not kept cold it is best to keep them out of the sunlight. Keep them contained in covered glass containers or well-sealed bags.

Chia seeds

For many of you, the first thing you may think when you see the word chia are chia pets. Remember those cute clay pets you covered in seeds and they grew to be green plants? Yep, those are the same seeds. However, instead of just watching them grow on a clay animal, many people are now adding them to their diet. They are very tiny little seeds and should be black or white in color.  

Chia seeds were originally grown in Central America, and they’re actually a member of the mint family.  Aztec warriors ate chia seeds to give them energy and endurance. The warriors simply added chia seeds to water or ate them plain to help keep them full for long periods of time. Chia seeds are rich in fiber, omega-3 fats, protein, vitamin, and minerals. Two tablespoons of chia seeds contain 6 grams of protein, 10 grams of carbohydrates and 7 grams of “good” for you fat. They also contain a whopping 10 grams of filling fiber which can help keep the hunger away. In addition, they contain calcium, potassium, iron, and much more.   


Chia seeds have been known to have a long list of health benefits. Due to their high level of antioxidants, they can help reduce signs of aging and keep your skin looking great. They have two times the number of antioxidants as blueberries! The fiber helps keep your digestive tract in check and keeps your heart healthy. Packed with calcium, chia seeds will keep your bones strong, and the plant-based protein will help build muscles. Plant-based protein is protein sourced from non-animal products. The omega-3 fatty acids help raise “good” HDL cholesterol which protects against heart disease and stroke.

Hemp seeds

Hemp seeds are another nutritional powerhouse. Now, hemp seeds aren’t quite as popular as chia seeds, but are quickly catching up. Let’s go ahead and clear up any curiosity out of the gate — hemp seeds do not have any psychotropic effects. Hemp is a variety of the cannabis plant, however, it contains such a slight level of THC that it will not get you high.  

These little seeds deliver a lot of nutritional benefits and are a great addition to your diet. Most hemp that we consume in the United States is grown in Canada. The great thing about the hemp plant is that it requires almost no pesticides or herbicides so it is considered a sustainable product which means it is good for the earth (and less junk for you).   


Hemp seeds, also known as hemp hearts, are just what they say they are…the seeds of the hemp plant.  Hemp plants grow popcorn kernel sized hard seeds. Inside these seeds lie the white or green inner kernels know as hemp seeds. You cannot get any nutrition from the hard outer shells so what you are purchasing are those inner kernels filled with lots of nutritional goodness.

They have great nutrition stats with 2 tablespoons coming in at a little over 6 grams of protein, about 2 grams of carbohydrates, and 10 grams fats containing both omega-6 and omega-3 fatty acids. These healthy fats have been linked to helping those with skin conditions such as eczema. Not to mention, both soluble and insoluble fiber.  Soluble fiber dissolves in water and gets absorbed by your body. However, insoluble fiber cannot be dissolved and passes through the body intact. This type of fiber helps gently clean out your digestive tract.

There are many other benefits to consuming hemp seeds including containing minerals such as magnesium, iron, zinc, and potassium. Due to their high levels of amino acids they may reduce the risk of heart disease. They have also been shown to lower symptoms of PMS and menopause.

Hemp seeds vs. chia seeds, which one do I eat?

Both hemp seeds and chia seeds are gluten free and vegan for those following specific diet guidelines and both seeds contain about 6 grams of plant-based protein per two tablespoons. As mentioned earlier, plant-based protein is a protein that comes from non-animal sources and is popular for those following a vegetarian or vegan diet.  

The protein they contain is considered a complete protein. There are 20 different amino acids that can form a protein and nine of them cannot be produced by the body which are called essential amino acids.

To be considered a complete protein the food must contain all nine of these amino acids in relatively even amounts. Since both chia seeds and hemp seeds contain complete protein, they are an excellent plant-based source.

Chia Seeds

Chia seeds are very versatile and can be consumed in many different ways. The nice thing about chia seeds is they really don’t have much flavor. They won’t impact the taste of what you add them to.  You can grind them into a powder or consume them whole. Some even just add them to water and drink up. You can sprinkle them onto whatever you are eating for a nutritional boost.  

Another really interesting thing about chia seeds is they absorb liquid and can hold almost 10 times their weight in fluids. If you put them in liquid they will form a gel-like substance. Many vegan baked goods replace eggs with chia seeds soaked in water called a chia egg. That absorption acts like a binder similar to how eggs act.

You can also make chia seed pudding which is very popular. This is made by adding chia seeds to a liquid, usually cow or plant-based milk, and letting it sit overnight. The result in the morning is a pudding-like consistency packed with nutrition.

Being real honest…my husband loves the texture of chia puddings, but me, not so much.  That same absorption rate makes chia seeds a great thickener for oatmeal, smoothies or even salad dressings. Here are a few recipes ideas if you want to try out chia seeds.

Chia Seed Recipes

Chocolate Chip Chia Seed Granola Bars

Chia Pudding

Five Minute Raspberry Chia Seed Jam

Chia Seed Pizza Crust

Lemon Chia Seed Dressing

Hemp Seeds

Ok so now you have chia seeds down it is time to move on to how you enjoy hemp seeds. Hemp seeds have more flavor than chia seeds. They have been described as having a slightly nutty or grassy flavor and many say they taste like a cross between a sunflower seed and a pine nut.

Hemp seeds can be pressed to make hemp seed oil, leaving behind a powdery byproduct that can be used as a hemp-based protein powder. The oil is very delicate and is best used as a finishing oil rather than for cooking. So it would be great to drizzle over pasta or used in salad dressings.

Hemp seeds can also be blended with water to make hemp milk which is a great plant-based non-dairy beverage option.

However, the more common way to consume hemp seeds is as the whole seed or hemp hearts as they are commonly referred to as. They can be eaten raw or dry-toasted to bring out even more of the nutty taste. Hemp seeds are a great addition to sprinkle on foods like yogurt, cereal, oatmeal, and even salads.  They easily blend into your favorite smoothie recipe.

For those with who want to avoid gluten-containing breadcrumbs, they can be used as a breadcrumb substitute to coat chicken or fish.

Here are a few recipes to get you started with adding hemp seeds to your diet.

Hemp Seed Recipes

Hemp Seed Pesto

Low Carb Cauliflower Breadsticks With Garlic Butter and Hemp Seeds

Chocolate Hemp Overnight Oatmeal Smoothie

DIY Hemp Milk

Hemp Seed Crusted Baked Cod

Are you looking for a super seed double whammy? Check out these recipes that combine both chia seeds and hemp seeds for maximum nutrition!

Chia Seed & Hemp Seed Recipes

Feel Good Superfood Grain Bowl

Grain Free Hemp Seed Breakfast Cookies

Clean Eating No-Bake Raw Hemp and Chia Seed Bars

Super Healthy Broccoli Salad

Chocolate Superfood Energy Balls

Ultimate Superfood Breakfast Bars

Hemp and chia seeds are becoming nutritional superstars for good reason. Take a step outside of your comfort zone and don’t be afraid to experiment and add these into your diet.

What’s your favorite way to enjoy hemp or chia seeds?

Work Hard Be Kind,



Healthy Chicken Nuggets

If I were to say chicken nuggets, what would you start thinking about?

You may have slight nostalgia, remembering the good old days when you’d dunk those bad boys in a variety of sauces (or just one if you were super picky).

It may have been the only food you liked to eat.

It may even be your kids’ favorite food (if you have kids that is).

For many of us, chicken nuggets are a comfort food, something we eat when we want something familiar. They are a kid staple and a parent go-to.

BUT, most chicken nuggets leave little to be desired when it comes to nutritional value. Instead, they are high in saturated fat (the unhealthy kind), contain a measly amount of protein (which is a shock for chicken!) and virtually no micronutrients.

A four-piece Chicken McNugget from Mcdonalds contains 11 grams of fat, 11 grams of carbohydrate and 10 grams of protein. If you pair them with a small order of fries, you’ll have almost enough calories from one meal to make up a small child’s total calorie demands for just one day. Shocker right?

Being unhappy with chicken nuggets led me on a mom mission to create my own healthy chicken nuggets. I wanted to create them so my kids would be able to remember their chicken nugget experience as a comfort food that mom made at home when they become parents themselves.

My biggest goals were to increase the protein and bring down the saturated fat. But as a bonus, these healthy chicken nuggets are also gluten-free! You read that right. They have no outer breading, and they will still rock your sock off.


Want to know some alarming information?

The ingredients for a very popular brand of chicken nuggets is listed first as “Chicken”.

At first, you would think, yes, that’s good isn’t it Amanda?

Well, not always.

Not when it is an unspecified source.

When the source is not listed that means the chicken can come from anywhere on the bird, like anywhere.


And chicken nuggets are a staple of many kids’ dinners and are such an easy go-to for busy parents.

And they aren’t just for kids.  Parents and non-parents alike can jump on the chicken nugget wagon because this recipe requires whole ground chicken breast, an egg and a few seasonings and one MAGIC ingredient and can be made in under 15 minutes.

These healthy chicken nuggets are made from just a few simple ingredients. No junky oils were used in the making of this recipe, and they still taste amazing. What really up levels their taste is the finishing touch in the GoWise Air Fryer if you have one. If not, I’ve left you a simple stovetop method that works well too!

(Want to learn how to fill your body with real food to look and feel your best? Check out my Feel Amazing Naked challenge by clicking here.)

If you haven’t bought into the air fryer craze, this recipe may change your mind. You can check out my review of the GoWise Air Fryer HERE. I break down the review in real-world circumstances in a kitchen where I cook all the time with small children around.

You can also check out the GoWise Air Fryer review because I share my experience with twenty-five days of air frying (basically anything I could) along with ten recipes that I fell in love with along the way.

At the end of the day, the Air Fryer produces what many people are after. A quicker, more convenient way to cook food. I am constantly helping clients find ways to bring more real-food options into their diet in a way that is simple, and convenient. Any tool, including an air fryer, that increases the willingness and likeliness to eat more real food is a WIN in my book.

With that said, let’s get to the recipe!

5 from 1 vote

Healthy Chicken Nuggets

Turn this childhood staple into a healthy option your family will love.  Make them in the Air Fryer or stovetop for a quick and fun weeknight go-to.

Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 11 minutes
Total Time 21 minutes
Servings 4


  • 2 Pounds Ground chicken breast
  • 1 Egg
  • 4 Tbsp Bragg's Nutritional Yeast


  1. Preheat your air fryer to 370 degrees Fahrenheit.

  2. Pour the ground chicken into large, clean bowl.

  3. Mix in one egg, nutritional yeast, and seasonings until well blended.

  4. Lay parchment paper on the bottom of the air fryer’s fryer basket, spray with a light coat of olive oil.

  5. Using a cookie scoop (or round spoon) place a level scoop of the ground chicken mixture onto the parchment paper.

  6. Repeat this process as many times as space will allow, leaving ½ inch in between chicken scoops for cooking.

  7. Turn the air fryer on. Select the “chicken” setting (if your fryer allows it) and allow to cook for 6 minutes.

  8. At 6 minutes, turn the nuggets over to allow a crisp layer to form around the entire nugget.  * Note: If you don’t have a chicken setting, continue to cook at 370 degrees fahrenheit until cooked through (10-15 minutes, flipping once).

  9. Pull the nuggets out at a total time of 12 minutes.

  10. Serve with your favorite dipping sauces.

Stove Top Method

  1. Pre-heat a medium or large skillet over medium heat.

  2. Spray lightly with olive or avocado oil to lightly coat the pan

  3. Pour the ground chicken into a large, clean bowl.

  4. Mix in one egg, nutritional yeast and seasonings until well blended.

  5. Using a cookie scooper (like this ONE) scoop the mixture into rounded ball shapes and add to the hot pan.

  6. Allow the underside to cook from roughly 1 minute to 90 seconds. It should start firming up and losing the pink color.

  7. Using a spatula, turn each nugget over and then press the ground mixture into the pan (raw side down) into nugget shapes.

  8. Allow each nugget to cook for 2-3 minutes. Then turn them back over to cook for an additional minute on the initial side.

  9. Be sure that each nugget is cooked thoroughly throughout. There should be no pink, and if you were to use a thermometer, it should read at least 165 degrees Fahrenheit.

  10. Remove nuggets from the pan and serve with your favorite dipping sauces.

This recipe for healthy chicken nuggets is guaranteed to be a family favorite. Another bonus is that these healthy chicken nuggets can be “double prepped” (read my post on meal prep here to find out what I mean by double prep) so that you have enough to pack in the kids’ lunches the next day too.

I have a thermos trick to keep them warm too. You can view those in my IG story highlights under “Lunchbox Ideas HERE. All you do is bring a cup of water to boil, pour the hot water into a thermos, and allow it to stand for 5 minutes to heat the thermos.

While the thermos heats, reheat nuggets in the microwave for 90 seconds. Dump the water from the thermos out and dry it quickly. Place the nuggets inside and they will stay warm until lunch time. #winning

I hope this recipe helps you add another healthy option to your weekly menu that maintains quality, is super simple and will be a crowd favorite.

I’d love to hear from you:

What recipe would you love for me to create a simple and healthy version for you to add to your weekly menu?


Work Hard Be Kind,



9 Ridiculously Simple and Healthy Super Bowl Recipes

It’s one of my favorite times of year—the SUPER bowl.  I love football but have no over the top allegiance to a team.  I just enjoy the time of year and watching a good game go down!

I also love the challenge of taking some game day soul foods and lightening them up…my way.

So, I’ve done just that.  I’ve picked a few ridiculously simple and healthy Super Bowl recipes that I prepare regularly or take to parties.  I love bringing recipes to social gatherings that are a bit out of the box and can support my own nutritional goals too.

Shhhh–nobody will ever know that you are nudging them along in better health too.

The cool feature below is that you can adjust the serving sizes and like magic, the ingredients adjust for you too.  In each recipe, a serving is considered the entire recipe divided by the number of people it is listed as serving.  You can also download my Secret MyFitnessPal Tips to learn more about how to determine macronutrient serving size.  If you are in a hurry or want these recipes right now, click HERE to have a nice pretty version sent right to your inbox.

5 from 1 vote

Sweet Pepper Nachos

These are a simple spin on traditional nachos, while bringing down the fat content from fried chips. You will love their crunch, hint of sweet and micronutrient punch!
Course Appetizer, Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 people
Calories 303 kcal


  • 1 Pound ground turkey or sub with lean ground beef
  • 20 mini Sweet Peppers halved and seeded
  • 1 can green chilies
  • ½ diced onion
  • 1 bushel cilantro
  • 8 ounces 0% Greek yogurt or sub with full fat yogurt or sour cream
  • 1 cup part skim fiesta blend cheese
  • Maldon Sea Salt Flakes to taste
  • avocado optional
  • olive oil spray


  1. Preheat oven to 375.
  2. Brown turkey on stove with green chilies, diced onion, minced garlic. I love to add Trader Joe's Chili Lime seasoning too.
  3. While turkey cooks, arrange sliced peppers, cut side up on a lightly sprayed sheet pan.

  4. Once meat is cooked through, spread ground turkey over top peppers being sure to fill in each one.
  5. Sprinkle cheese over peppers.
  6. Bake in oven until cheese is melted, about 10-12 minutes.
  7. Top with Greek yogurt drizzle, cilantro, fresh onions and avocado.

Recipe Notes

Still want corn chips? Check out my homemade chip recipe here for a healthier version you can make at home.


5 from 1 vote

Sweet Potato Skin Crisps

Sweet potato skins are a nutritional option for those that love a salty and slightly sweet snack. It’s one of my favorite options for healthy Super Bowl recipes and throughout the year.

Course Appetizer
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 55 kcal


  • 4 Sweet Potatoes
  • Spray Olive Oil
  • Maldon Sea Salt Flakes


  1. Preheat oven to 425 and line baking sheet with parchment paper.
  2. Thinly slice sweet potatoes into ¼ inch slices.
  3. Lightly spray parchment paper with oil.

  4. Spread potatoes evenly on sheet.
  5. Lightly spray top of potatoes and dust with sea salt flakes (oh my gosh I love them).
  6. Bake in oven 18-22 minutes or until golden brown. I also like to broil them at the very end for 2 minutes for an extra crisp.


5 from 1 vote

Light and Fluffy Guacamole

Avocados can be expensive and too much of a good healthy fat can still leave you overshooting your nutritional game plan. This guacamole adds a little volume while still maintaining that rich, creamy guac texture. You don’t have to eat boring when choosing simple and healthy Super Bowl recipes!
Course Appetizer
Cuisine American, Mexican
Prep Time 10 minutes
Total Time 10 minutes
Servings 12
Calories 138 kcal


  • 5 Avocados
  • 1 bushel Cilantro
  • 1 Lime, squeezed
  • Maldon sea salt flakes to taste
  • 1/2 cup 0% plain Greek Yogurt


  1. Wash and scoop the meat out of guacamole.
  2. Use masher tool (best kitchen utensil ever) to begin to blend and mash avocados.
  3. Finely dice cilantro and add to avocado.
  4. Add juice of one squeezed lime and salt to taste
  5. Add greek yogurt and mix well.
  6. Serve with sweet potato crisp or homemade chips.

Recipe Notes

BONUS: Top the sweet potato chips with a dollop of light and fluffy guac and 1 shrimp sauteed in spray olice oil and WOWZA...a protein packed, delivery of deliciousness.

And that amazing kitchen tool has become one of my favorite kitchens gadgets.  You can buy the mini-masher here, (thanks for the intro mom) and then mash avocados (or even ground meat) like a champ!

I also found the super cute bamboo salt container on Amazon.  It keeps my Maldon Sea Salt nice and handy and looks so cute sitting on the counter.


5 from 1 vote

AWalk's Buffalo Chicken Dip

If you are looking for something simple to take to a party that will be a hit and keep protein up this one is the jam. I take it to parties all the time and it is a huge hit!
Course Appetizer, Main Course
Cuisine American
Prep Time 10 minutes
Servings 10
Calories 181 kcal


  • 3 lbs chicken breast I cooked mine in the crockpot all day and then shredded with a hand mixer
  • 1 cup 0% fat, plain Greek yogurt
  • 1 cup Franks Redhot Buffalo sauce
  • 1/2 cup skim mozzarella cheese
  • 1 packet Hidden Valley Ranch Dip


  1. Mix all ingredients together and serve with sliced cucumbers, celery or carrots. Or pair with some of my favorite crackers like Good Thins, Nut Thins or Milton's.


5 from 1 vote

Sweet Potato Sliders

This still remains my most popular recipe on my site. Why? It’s so tasty, fun and a healthy spin on a classic “bar food” staple.
Course Appetizer, Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 241 kcal


  • 1 Pound lean Ground Beef or Turkey 93/7
  • 1 egg or 1 serving egg whites to reduce fat
  • ½ Yellow Onion, diced
  • Desired spices-salt pepper, garlic salt, onion salt

Sweet Potato “Buns”:

  • 2 large diameter sweet potatoes
  • Olive Oil spray
  • Salt and pepper to taste


  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 large diameter sweet potatoes and slice into discs, approximately 1/2 inch thick.

  3. Lightly spray a cookie sheet with olive oil. Place sweet potato discs on cookie sheet and lightly spray the side facing up with olive oil. Sprinkle potatoes lightly with salt and pepper.
  4. Place in oven for 25 minutes or until sweet potatoes are soft and golden in color.

  5. While potatoes cook, mix ground meat, chopped onion, desired spices and egg into a large mixing bowl. Mix until egg is well blended into mixture.
  6. Heat skillet with a slight spray of olive oil on medium heat.
  7. Scoop approximately 1 oz of beef mixture into pan. I use a Pampered Chef cookie dough scoop which makes the most perfect 1 oz portion size. Makes it super easy to measure.

  8. Allow sliders to cook for 1 min, then flip and firmly press into skillet to spread beef into “slider” shape.
  9. Cook for 5-6 minutes, until meat is browned on both sides and cooked throughout.
  10. Once all sliders are cooked, set aside until sweet potatoes are done and smelling oh so good!
  11. Once sweet potatoes are done, I like to turn the oven to broil and allow them to cook for another 2-3 minutes until lightly crisp. Keep an eye on them, as each oven cook time is different.
  12. Once potatoes and sliders are done--the magic happens:) Place one slider between 2 golden crispy sweet potato slices. Finish with your favorite slider options above and BOOM! The possibilities for toppings are endless--traditional condiments like ketchup, mustard and add some spinach leaves, a cheese blend if desired, sauteed mushrooms, onions and the list goes on.
  13. Crush those sliders!

Recipe Notes

Veggie Buns?

Sub the sweet potatoes even more using fresh veggies like eggplant or portobello mushrooms. These options increase the micronutrient value and carbohydrate value if needed. For both, clean and slice mushrooms into thin “buns”.

Lightly spray veggies with olive oil and season with Maldon sea salt flakes, pepper, garlic (and whatever seasonings you like. Place on grill and grill both sides for 2-3 minutes each to soften and place beautiful char marks.


5 from 1 vote

Cauliflower Wings

I learned about this little tasty side dish from my dear old dad. However, most of these options are not gluten-free. So, it made my head spin and I came up with my own recipe that used one of my favorite ingredients, Nutritional Yeast.

Course Appetizer, Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 137 kcal


  • 1 Head Cauliflower
  • 1 Cup Franks Buffalo Sauce
  • 4 TBSP Nutritional Yeast
  • ½ Cup Rice Flour


  1. Preheat oven to 450 degrees.
  2. Line a baking sheet with parchment paper (it gets messy and you’ll thank me for the clean up later).
  3. Chop cauliflower into bite-sized pieces.
  4. Mix sauce, yeast, and flour together to create a paste.
  5. Place cauliflower into the paste, thoroughly coating each piece.
  6. Pour cauliflower onto baking sheet making sure each piece is coated but not drowning in the sauce so it can crisp up.
  7. Place in oven and bake for 25-20 minutes or until golden brown and crispy.

Recipe Notes

Serve with my favorite Bolthouse Ranch or a simple Greek yogurt ranch dip.

Work Hard Be Kind,


Amanda is a nutrition and lifestyle coach who helps people transform their relationship with food, find balance and become food aware.  You can click HERE to join her weekly to newsletter to up level your nutrition game!

Homemade Nut Butter: The Best Cashew Pecan Butter

I have a slight obsession with nut butter

Some form of nut butter makes a daily appearance in my menu line-up.  I love it with fruit, in my oatmeal or straight from the jar on a spoon (which can be really dangerous).  Take a look at it in action below.

Nuts are an amazing way to incorporate healthy fats into your diet necessary for great hormone function and energy supply. The taste is just a lucky byproduct.

This nut butter recipe may change your life. I am not joking, it really is that delicious. You are going to make it and swear that the sugar fairy dumped loads of sweetness in there when you weren’t looking.

But Pecans…WOW!  Their nutty sweetness really comes through when you emulsify them. Pecans, paired with cashews and a few spices make what many of my friends refer to as “Nut Butter Crack”, but it’s just my favorite nut butter — cashew pecan butter!

Homemade Cashew-Pecan Butter


Cashew Pecan Butter

This naturally sweet and creamy nut butter is sure to be a staple in your fridge.  It's made with 4 simple ingredients and pairs perfectly with your favorite piece of fruit or as a party dip.

Course Snack
Prep Time 1 minute
Cook Time 9 minutes
Total Time 10 minutes
Servings 1


  • 2 cups Unsalted cashews
  • 2 cups Pecans
  • 1 teaspoon Pure vanilla extract
  • 1/2 teaspoon Cinnamon


  1. Place pecans and cashews in a food processor. (I have a 14 cup Cuisinart and use that thing all the time.)

  2. Lock lid in place and begin to blend for roughly 2-3 minutess.

  3. Stop blending and use a spatula to mix butter that has begun to stick to the sides as well as the oil that has begun to form at the center.

  4. Add cinnamon and vanilla. Put the lid back on and mix for another 2 minutes.

  5. Repeat step 3.

  6. Blend for another 2 minutes. Butter should be warm and a bit runny.

  7. Pour nut butter into a Mason jar or other storage container and store in the refrigerator.

If you’re a big fan of nut butter like I am, you really need to give this cashew pecan butter a try. The perfect amount of sweetness, the perfect nuttiness, an oh so smooth and creamy. Just make sure not to eat it spoonful by spoonful (although it wouldn’t be the worst thing you could do)!

Looking for my more macro friendly AND real food recipes?

Click HERE to download the entire book!

Work Hard Be Kind,


Homemade Oven-Baked Tortilla Chips

I love chips and salsa.

Who doesn’t it?

The challenge is they are extremely high in fat and not in a healthy way. They are typically fried in vegetable oil. Not only does that leave a greasy film on your teeth when you are done, it also makes you feel kind of crappy.

And who wants that?

The average one ounce serving of tortilla chips contains 8 grams of fat, 2 grams of protein and 20 grams of carbohydrates. And all of that is in a measly 10 chips. (wah!). Seriously, who can eat just 10 little chips and call it a day?

(Want to learn how to fill your body with real food to look and feel your best? Check out my Feel Amazing Naked challenge by clicking here.)

Homemade Is Always Best

An easy option to combat the average tortilla chip dilemma is to make your own. Besides, making your own chips from your favorite corn tortillas allows you more food and greater control of what you put into that body of yours.  This notion was recently confirmed for me when a friend brought to my attention that the nutritional facts on my favorite bag of tortilla chips were wrong (pure devastation).

My Oven-Baked Tortilla Chips Recipe

My oven-baked tortilla chips are a huge hit in my household. Also, they go great with salsa and other delicious dips. And I’ve been known to use them in other recipes as well! Check it out below.

Homemade Oven-Baked Tortilla Chips

These will knock your socks off because they taste so good and are sooo EASY! My kids prefer that I make them over any other option. You can eat them with salsa or as a side to a favorite soup or as a homemade nacho.

Course Appetizer, Side Dish
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 8
Calories 270 kcal


  • 1 package of your favorite corn tortillas (
  • Maldon Sea Salt Flakes
  • Spray olive or avocado oil


  1. Preheat oven to 375 degrees.
  2. Place tortillas on top of one another making one big stack.
  3. Cut tortillas in half, in half again and one more time making eighths.
  4. Spread tortillas on a baking sheet, staggered.
  5. Very lightly spray tortillas with a bit of olive oil. You want just enough to allow salt to stick.
  6. Lightly salt chips to taste.
  7. Place chips in the oven for 8-10 minutes until golden brown and crisp. (They brown fast so keep a good eye on them as they cook as oven times may vary.)

Recipe Notes

Bonus Dessert Option:

Spray chips with a light spray of coconut oil and sprinkle with cinnamon and coconut sugar then follow cooking times above for a simple and healthy dessert.


Macros are calculated based off of nutritional info from Mission Corn Tortilla Chips, 24 count bag.

Looking for my more amazing FREE resources to create a healthy lifestyle, check them out HERE.

What’s your favorite dip to use with oven-baked tortilla chips? And do you have any other recipes that require tortilla chips? Let me know!

Work Hard Be Kind,


Macro Friendly Hummus

Macro-Friendly Hummus

A Guest Post by Rachel of www.tinylittlebites.com

I am super excited to collaborate with another Mom who share a love for food fitness and HUMMUS.  Rachel is a mom of two littles, fellow foodie, entrepreneur, and creative food photog. Her blog shares some amazing recipes that are both healthy and indulgent.  This week she stretches her wings into the macro world and shares a lower fat version of hummus to share with us.  I am a hummus lover but sometimes the amounts of olive oil and tahini make it a challenge to plan my fat for. 



Take It Away Rachel…

One of my all time favorite snacks is hummus!  The smoothness and creaminess of the dip mixed with hints of garlic, lemon, and cumin is just the right texture for dipping!  If you’re trying to cut back on some of your fat macros, hummus can be tricky to fit into your diet.  My secret to this lower fat Roasted Red Pepper Hummus is cutting back on the olive oil serving, leaving out the tahini, and upping the amount of beans to create a similar “hummus-like” texture, but that still keeps the flavor on point! To keep this snack low-fat and lower the carbs I like to dip tomatoes, cucumbers, baby peppers, and carrots into my hummus!  If you aren’t counting carbs, then this dip is ideal with pita chips, pita bread, or tortilla chips!  Enjoy!


Roasted Red Pepper Hummus

1 can chickpeas, mostly drained (reserve a small amount of liquid 1-2 Tbsp.)

1 can great northern beans, drained

1 lemon, juice reserved

6 cloves garlic

1 ½ tsp. Ground cumin

1 tsp. Sea salt

1 Tbsp. light flavored olive oil

¼ cup plain Greek yogurt

2 large pieces of jarred roasted red peppers (about half of the jar)

In a food processor, pour in beans, lemon juice, garlic cloves, and yogurt.  Pulse for about 1 minute until everything is smooth and no large lumps appear.  Add in cumin, sea salt, olive oil and roasted red peppers.  Pulse again for an additional 1 minute until things are combined and smooth. Process on low for another minute for things to thicken slightly.  Pour contents out into a bowl.  Serve with crudites, pitas, tortilla chips, etc. and enjoy!


Total Macros in 2 Tablespoons:

1.5g P/3g C/ 1g F


You’ve got the ingredient list for hummus…ready to download my grocery list “Must Have’s” for one of my favorite shopping destinations?

Work Hard Be Kind,



10 Healthy Recipes That Will Spice Up Your Weekly Menu

I think variety is the key to sustainability. If we get bored we are unmotivated. If we are unmotivated we are unlikely to complete our goals. One way to avoid veggie boredom is some great new recipes that will spice up (no pun intended) your weekly menu.

I love when people share delicious recipes with me. I get to try new, healthy, and delicious food all of the time because I get so many recommendations. It motivated me to compile a list of my all-time favorite veggie-based and healthy recipes that are tried and true! These are recipes that will add variety to your weekly menu AND help keep those veggies on your plate.

Even if you aren’t the biggest veggie eater, try these recipes out. I think they can turn the worst critic into the best veggie lover. Trust me on this. They really are THAT delicious.

My Top 10 Healthy Recipes

Paleomg 5 Ingredient Pizza Bake

This recipe is a major family staple for us. If you follow me on Instagram you will see me share my love for it often. Even further, you can sub shredded chicken or lean ground beef with enchilada sauce for a Mexican food option. It’s such a simple, yet delicious option. And the best part? The kids (and even you) won’t know it’s filled with healthy vegetables. That’s the ultimate way to enjoy healthy recipes!


Skinnytaste Scampi for 2 (or double it for 4)

Um—yes, please!  I love shrimp and I love pasta. What I love most about this recipe is that I get the “pasta” craving filled, and I don’t even have to use regular pasta. While zucchini noodles aren’t a direct substitute (don’t think they’ll actually taste like carbs on carbs on carbs), they are a great way to have a “pasta” dish without the guilt afterward. You can eat a big bowl of this and still go up for seconds if you want!


Damn Delicious Garlic Parmesan Zucchini

This zucchini dish is a great option on the side to add to any meal you can do it with broccoli too. I’ve even been known to just snack on these right out of the oven. Hey, don’t judge me. They’re that delicious.


Nom Nom Paleo Bacon Brussel Sprouts

Another major go-to for my family and I. I slightly modify this recipe and use a spray of olive oil rather than all that is called for in the recipes and 3-4 slices of diced bacon. I promise, it tastes amazing. Think about it, can you really go wrong with any dish that has bacon in it? Healthy recipes or not, bacon is pretty much life. However, brussel sprouts stretch it out and keep it from feeling overly greasy and heavy on your tummy. That’s a win-win in my book.


Paleo Cupboard Healthy Coleslaw

My husband makes some awesome pulled pork in our smoker. I love serving this alongside it and it is even better the next day. If you have a chance to let the flavors meld for 24 hours or so, you will absolutely love it. But it’s good when served right after prepping too! Either way, you can’t really go wrong with this recipe.


Iowa Girl Eats Cauliflower Fried Rice

You can add any lean protein you want to increase your protein for this meal. But it’s also super yummy on its own. Add any veggies of choice like carrots, peas, water chestnuts, snow peas, broccoli, and turn it into a stiry fry type rice! Yum!


Skinnytaste Butternut Squash Soup

This is one of those healthy recipes that is to die for. I make mine in my Instant Pot. When it’s almost done I’ll add in some lean chicken sausage or rotisserie chicken to increase the overall protein in the meal. To top it off, it will keep you full for hours, so it’s great for a lunch option as well.


Gluten-Free Girl Brussel Sprout Salad

This one was such a hit in my Green Plate Challenge that I wanted to share again. I discovered it at a New Year’s Eve party and have been addicted ever since.  Of course, I made some tweaks to fit my lifestyle, and I used far less of the oil. If you’re like me, you can leave out the cheese too. The freshness and crispiness of the sprouts is so yummy, and you don’t even miss the cheese and extra oil in this recipe!


Paleo Grubs Stuffed Spaghetti Squash Boats

This is an ultimate kid favorite…because what kid doesn’t like eating their food out of a “boat.” Again, a million variations here that you can create to keep the variety up. Spaghetti squash is a great vessle for many different creations, and is widely available (and cheap) during the fall and winter season. Enjoy!


Gimme Delicious Protein and Veggies Foil Packets

My kids love this one again and I do too! Foil packets aren’t just for camping and can be a great way to get the kids involved in dinner prep. Plus, they’re super simple to make and clean up is a breeze! Happy kids and a happy mom you say?


Paleo Cupboard Zuppa Toscana

Another popular one from the challenge that I needed to reshare. I discovered this soup from a friend year’s ago and fell in love. My husband asks for it all the time. I use sweet potatoes instead of turnips, lean chicken sausage and little to no bacon if I don’t have it on hand. The flavor will still be fabulous.


(Want to make your health a priority in the new year? Check out my Feel Amazing Naked challenge by clicking here.)

The beauty of all these healthy recipes is that they can be tweaked to meet your nutrient needs or taste buds. The great thing about every recipe is that it can be modified for YOU.  If you ever need help with one, just email me and I’d love to help you think out of the box.

With these recipes and their variations alone you have 2 weeks worth of meal ideas. Just another reason you have no reason not to keep that veggie intake up.

What are some of your favorite veggie-loaded healthy recipes?

Work Hard Be Kind,


Afternoon Pick Me Up Shake

Afternoon Pick Me Up Shake

Post may contain affiliate links

When my kids are asleep–it is go time for me!  This includes nap time.  The moment they are resting I am full speed ahead to knock out my “to-do” list.  Before I started being mindful of consistency in my diet, I really hit afternoon lows and was in desperate need of nap time over go-time.

One thing I love while I work is an afternoon beverage (no…not that kind).  I love some type of coffee option that doesn’t provide lots of caffeine, satisfies my afternoon craving and tastes fabulous!

So–enjoy this simple recipe to add afternoon pick me up full of balance and taste (and my favorite…Vital proteins Collagen.).


Afternoon Pick Me Up Shake

1 cup Almond Milk (Or other milk of choice skim, 2%)

1 Tablespoon PB fit

1 Tablespoon Cocoa powder





Place all ingredients in a blender, I use the Magic Bullet, blend and then drink the heck out of it! I love to pour it over ice and drink from an icy cold mason jar.


Total Macros in the Shake:

Protein:12-22 grams (depending on the number of scoops used)

Carbohydrates: 20 grams

Fat: 3 grams

Enjoy your afternoon pick me up filled with balance, taste and some good macro value!

Work Hard Be Kind,