Chocolate Peanut Butter Pumpkin Shake

Though it’s only the very beginning of fall, pumpkin spice and everything nice is already popping up everywhere! Though I’m not sure if I’m fully ready to embrace all of this until the weather cools off a little more and the leaves start to change, I still decided to stock up on pumpkin and get creative with this recipe. Also, I know pumpkin puree is sold out everywhere right now, so pro tip: check the health market section of your local Hy-Vee and you might find some hiding out from the masses there!

This is a “recipe” that I started making the other week as only a chocolate peanut butter shake, but then when I thought about posting it on here, I got the idea to add a little bit of pumpkin in for some added nutrients and fall flare! The pumpkin is subtle (you can always add more if you want more flavor), but I think it goes great with peanut butter and chocolate.

Health Benefits:

  • fairlife chocolate milk is a great refueling option, as it has 50% less sugar than regular chocolate milk, provides 13 g protein per 8 oz (1 cup), 350 mg of calcium and is also lactose free.
  • Peanut butter is another source of protein and healthy fat. I suggest using a natural peanut butter that does not have added sugar or palm oil.
  • Pumpkin is rich in vitamin A, minerals and beta-carotene, which your body is able to turn into vitamin A.
  • Oats are good source of carbohydrates that provide you with energy.
  • Protein powder is an optional addition to this shake, but adds protein. Make sure you know what is in your protein powder and how much you are getting per scoop/serving.

Chocolate Peanut Butter Pumpkin Shake

  • Servings: 2 1/2 - 3 cups
  • Print

A great breakfast or refueling option for fall that tastes as good as it sounds and is quick and easy to make!

Ingredients

  • 1 1/2 cups ice
  • 1 cup fairlife chocolate milk
  • 1/4 cup oats
  • 3 tablespoons pumpkin puree
  • 2 tablespoons natural peanut butter
  • 1 scoop protein powder

Directions

  1. Add all ingredients to a blender and blend until smooth.
  2. Add ice as needed until desired consistency is reached.
  3. Pour out and enjoy!

Brit


Hawaiian BBQ Chicken

This dinner recipe is not one that I would normally think to try, but I was inspired by a similar Hy-Vee recipe that I made while at work. It smelled too good while making it not to give it a little twist and a try! I’m very happy with how it turned out and how easy it was, so it will definitely get added to my meal rotation now.

I made this recipe as a single chicken breast, but it was a large breast so I actually only ate half of it for dinner and saved the rest for left overs. However, this recipe can easily be multiplied to feed many more and would also be a great recipe to throw into a crockpot if that’s your style! I have a hard time adding serving sizes to recipes because what I might consider to be a serving, might not be the same for you or someone else. So, always take servings with grain of salt and understand that it’s okay if you eat more than that and it’s also okay if you eat less than that. Remember that nutrition is individual!

Health Benefits:

  • Chicken breasts are a popular source of protein, as one breast provides an average of 55 grams of protein.
  • Pineapples are very rich in vitamin C and manganese, but also contain antioxidants, digestive enzymes (“bromelain”) and more!
  • Mozzarella cheese is relatively low in sodium compared to other cheeses and provides both calcium and protein.

Hawaiian BBQ Chicken

  • Servings: 1 chicken breast
  • Print

An easy and delicious dinner recipe that is full of flavor and is sure to become a new dinner staple!

Ingredients

  • 1 chicken breast
  • 1/2 cup pineapple, diced
  • 1/4 cup BBQ sauce (I used Primal Kitchen)
  • 1/4 cup mozzarella cheese, shredded
  • 1 tablespoon green onions, chopped

Directions

  1. Preheat oven to 375° F.
  2. Place thawed chicken in an oven-safe pan, top with BBQ sauce and rub in slightly. Add green onions, and pineapple on top of chicken, then top with mozzarella. 
  3. Bake in oven for 25-30 minutes (chicken should reach an internal temperature of 165° F).
  4. Remove from oven, serve and enjoy!

Brit


Maple Cinnamon Sweet Potatoes with Almond Butter

I am a big fan of sweet potatoes and have recently discovered a delicious way to make them that works great with breakfast or as a snack. These are pretty simple, but it’s a good way to mix up my sweet potato routine and makes for a little bit of a sweeter treat.

This recipe can vary depending on the size of your sweet potato(es), how much cinnamon you want to use and how you want to cook them. If your sweet potato is larger, you might only want one, but if they’re smaller (like mine) you could use two. For the cinnamon, I recommend up to 1 teaspoon, but I only used a little more than 1/2 teaspoon. This is up to you, so just add it in a dash a time, mix it up, then decide if you want more or not. Lastly, I have given an option to either bake these in the oven or use an air fryer. It is quicker to air fry, but either way they turn out great, so you can use what you have and is easiest for you!

Health Benefits:

  • Sweet potatoes are nutrient-dense, offering antioxidants like vitamin A and C, potassium, fiber and more- they’re so much more than just another starch!
  • Almond butter is a great source of healthy fats, protein, fiber and compared to peanut butter it contains more vitamins and minerals. Remember to read the ingredients though and get natural almond butter made without palm oils and sugar for the healthiest and most nutritious option.
  • Though 100% pure maple syrup is obviously high in sugar, it still contains some vitamins and minerals, like manganese and zinc.
  • Cinnamon also provides health benefits, as it is spice that is packed with antioxidants, works to support metabolism and can act as an anti-inflammatory.

Maple Cinnamon Sweet Potatoes with Almond Butter

  • Servings: approximately 2 cups
  • Print

This is a simple, delicious and sweet way to make sweet potatoes that can be eaten with breakfast, as a snack or even as dessert!

Ingredients

  • 1 larger or 2 smaller sweet potatoes
  • 1 tablespoon 100% pure maple syrup
  • 1/2 to 1 teaspoon cinnamon
  • 2 tablespoons almond butter
  • salt and/or cinnamon to taste

Directions

  1. Chop sweet potatoes into cubes and add to a small bowl. 
  2. Drizzle with maple syrup and toss. Add cinnamon a dash at a time, mix together, then add more as desired.
  3. For Oven: Pour onto nonstick pan and bake at 400°F for 20-25 minutes, tossing halfway.
  4. For Air Fryer: Cook at 400°F for 10 minutes, tossing halfway.
  5. Once sweet potatoes are cooked, drizzle with warm almond butter. Sprinkle with salt or a dash of cinnamon if desired and dig in!

If you’re a fan of sweet potatoes like me, you need to try these ASAP! I promise it’s an amazing combo!!

Brit


Air Fried Cinnamon Apple Chips

This is the perfect recipe for apple season and makes for a very healthy and tasty snack!

These apple chips are a super easy recipe to make in an air fryer and are made even tastier with a little bit of cinnamon. If you want to get in the mood for fall, or just love cinnamon apples, make this recipe and fill your kitchen with the scent of a fall cinnamon apple candle- trust me, it smells so good! This is even better than a candle though because you actually get to eat what smells that good!!

I made these apple chips with McIntosh apples from the farmers market and though they aren’t picture perfect, they are local and taste just as great! For this recipe you can use whatever apple you have available to you, is in season, or is your favorite! As always, recipes are a great guide and way to get ideas, but you should let your creativity flow and create food that you actually enjoy.

Health Benefits:

  • Apples are a nutritious fruit and a popular choice when meeting the daily recommendation for fruit intake, which is 2 cups. They are a source of carbohydrates to give you energy and also provide fiber, vitamin C, potassium, vitamin K, polyphenols and more!
  • Cinnamon also provides health benefits, as it is spice that is packed with antioxidants, works to support metabolism and can act as an anti-inflammatory.

Air Fried Cinnamon Apple Chips

These are the perfect snacks to make at home during apple season. They're easy to make, healthy, delicious and as a bonus they make your kitchen smell like a candle!

Ingredients

  • 2 apples
  • 1 teaspoon cinnamon

Directions

  1. Wash apples and thinly slice with a knife or mandolin slicer, then remove seeds, stem and core.
  2. Sprinkle apples with cinnamon and toss to ensure it is evenly distributed.
  3. Place apple slices in your air fryer and try to spread them out as much as possible.
  4. Begin by air frying at 300° F for 25 minutes, setting the timer for 5 minute increments to toss and turn the apple slices.
  5. In order to get them crisp, air fry at 350° F for 2 minutes, then toss, turn and repeat for another 2 minutes.
  6. Remove from air fryer and enjoy warm! They are best fresh, but you can also store them in an airtight container once they have cooled. I recommend air frying them at 300° F for a couple minutes to re-crisp them and heat them up if you are storing them.

I hope this recipe turns out great for you if you choose to make it and that it gets you ready for fall as we near mid-September already! Thanks for being here and reading this much!!

-Brit


Shrimp Scampi Zoodles

I think this is going to be the last zucchini recipe for a while, but I’m not making any promises! With all of the zucchini from our garden this season, we’ve had to get more creative than just eating it as a side or baking some bread. So, we bought a spiralizer (the KitchenAid attachment one) and got cooking!

Zoodles are such an easy way to get in some great nutrients for a meal (and use up a zucchini or two). I love the zoodles and think they taste great, but remember that real pasta, carbs and all, are also totally okay to eat without justification or modification to your diet. I love pasta in all of its many forms and want to remind you that a balanced diet includes ALL foods, even if diet culture tells you differently! So now that I’m off my soap box, if you don’t have or like zucchini, feel free to try this recipe with regular noodles- the sauce is the best part so it’ll be great either way.

Health Benefits:

  • Zucchini is full of vitamins, minerals and antioxidants.
  • Shrimp is a great protein option that provides selenium, vitamin B12, iron, phosphorus, iodine and more. However, it is higher in cholesterol than other seafoods, so be aware of this if you need to watch your cholesterol.
  • Though there is not an abundance of lemon in this recipe, it is still a good source of vitamin C.

Shrimp Scampi Zoodles

These zoodles are fun to make and are a great base for this delicious and flavorful shrimp scampi sauce!

Ingredients

  • 5 cups zoodles, 1 medium zucchini
  • 3 cups shrimp
  • 4 tablespoons butter
  • 2 garlic cloves, minced
  • 1/2 cup white wine
  • 1/4 cup parmesan
  • 3 tablespoons lemon juice
  • 1 to 2 tablespoons corn starch
  • salt and pepper to taste

Directions

  1. Spiralize one medium zucchini to make around 5 cups of zoodles.
  2. In a skillet pan, melt 2 tablespoons of the butter on medium heat. Add the minced garlic and shrimp to the pan and season with salt and pepper to taste. Cook shrimp until it is pink, stirring occasionally.
  3. Remove shrimp from the pan and place it in a bowl. I covered mine in the microwave, but you will reheat them again at the end.
  4. To the same pan, add the white wine, parmesan, lemon juice and the rest of the butter. Let simmer, stirring occasionally.
  5. Remove a few tablespoons of the sauce and place it in a small bowl. Add 1 to 2 tablespoons of corn starch to the liquid, depending on how thick you would like your sauce, and stir together until corn starch is incorporated and mixture is thickened. Add this back into the pan with the rest of your sauce and mix until it reaches your desired consistency.
  6. Once sauce is done, add in your zoodles and cooked shrimp. Toss to coat everything with sauce and cook only until zoodles and shrimp are both warm. Remove from heat, serve and enjoy!

If you try this recipe out, let me know what you think! Once again, thanks for checking it out and making it to the end of this post!!

Brit


Coconut Aminos Salmon

I am a big salmon lover, but we usually make it with lemon or a creamy sauce. So, when I discovered how great of a replacement coconut aminos are for soy sauce, I knew I wanted to try a teriyaki-like recipe for my favorite fish. Coconut aminos sauce is less salty and more sweet than soy sauce, which is something that I love because I always feel like soy sauce is way too salty for me! Along with this, coconut aminos sauce is gluten free, soy free and usually has more than 50% less sodium than most soy sauces! Trust me when I say you will want to put it on everything!!

Health Benefits:

  • Salmon is a great protein option for your health! It is full of Omega-3 fatty acids, packed with B vitamins, offers potassium and provides antioxidants that benefit heart health.
  • A great replacement for soy sauce, coconut aminos comes from the sap of coconut blossoms. It is low glycemic and contains minerals, vitamin C, B vitamins and amino acids.

Coconut Aminos Salmon

A super easy and healthier salmon recipe that is both sweet and salty!

Ingredients

  • 2 large salmon fillets, or 3-4 smaller
  • 1/2 cup coconut aminos
  • 2 tablespoons honey
  • 2 cloves garlic, minced
  • 2 tablespoons rice vinegar
  • olive oil, for cooking

Directions

  1. In a small bowl, mix all ingredients together. Add to a sealable bag or tupperware with salmon facing flesh side down in the sauce. Let marinate for 15-30 minutes in the refrigerator. 
  2. Once salmon is done marinating, heat enough olive oil to cover a large skillet and add salmon, skin side down. Pour the rest of the marinade on top of the salmon and cover with a lid or foil.
  3. Cooking times will vary based on the size and thickness of your salmon and how you like it done, but the internal temperature should reach at least 145° F. Making this recipe I cooked my salmon on medium-high heat for 17 minutes to achieve two, large, well-done fillets. So, my suggestion would be between 15 to 20 minutes.
  4. I recommend serving over rice with a delicious side of veggies and drizzling the remaining sauce over the salmon (and even your veggies, too)!

To make this salmon recipe a full meal, I simply serve it over rice and then pair it with my favorite veggies! I personally think it goes great with roasted broccoli, but use what you have and like. Thanks for checking out this recipe, making it to the end of this post and maybe giving this salmon a try!!

Brit


Blueberry Lemon Zucchini Muffins (GF)

I recently tried a blueberry zucchini bread recipe and loved the idea but not how the product turned out. I was going to do some recipe testing with it to make it fluffier, but then I got the idea to make it with lemon and into muffins! After a test run or two, these muffins were born and I am very happy with the outcome!!

I have been loving using zucchini to bake with because 1) we have a surplus of it from our garden and it’s multiplying faster than I can even shred it! and 2) it incorporates so nicely into baked goods, adding some nutrients without altering the taste! It’s kind of amazing how much zucchini you can pack into a recipe without even noticing it in the final result.

This recipe uses 1:1 gluten free flour, but if you are not gluten free and want to use regular AP flour you can. Since it is 1:1, the ratio should be the same, but know that the texture could change slightly. If you want to replace it with another type of flour, such as oat or almond, you will need to look up a conversion and adjust the recipe as needed.

Health Benefits:

  • Zucchini is full of vitamins, minerals and antioxidants– similar to most squash.
  • Also packed with nutrients, blueberries provide an abundance of antioxidants, along with some vitamin C, vitamin K and manganese.
  • Lemons are a good source of vitamin C, provide fiber and even assist in the absorption of plant-based iron.

Blueberry Lemon Zucchini Muffins (GF)

  • Servings: 10 regular muffins
  • Print

These zucchini packed muffins are flavorful and fluffy with the perfect golden brown coloring! So tasty and a great way to sneak in some extra nutrients!!

Ingredients

  • 3 cups zucchini, shredded
  • 2 eggs
  • 1/2 cup sugar
  • 1/4 cup coconut oil, melted
  • juice of 1 lemon, 1/4 cup
  • zest of 1 lemon, 1 tsp (or lemon extract)
  • 1 1/2 cups 1:1 gluten free flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 cup blueberries

Directions

  1. Preheat oven to 400° F and spray 10 regular sized muffin tins with non-stick baking spray (this eliminates waste because you don’t need the muffin liners). 
  2. In a medium sized bowl, combine zucchini, eggs, sugar, coconut oil, lemon juice and lemon zest.
  3. In a small bowl, mix together flour, baking soda, baking powder and salt. Add flour mixture to wet ingredients and stir batter just enough to incorporate the flour mixture.
  4. Gently fold in blueberries and fill muffin tins nearly all the way up with batter- leave only about 1/4 inch of room at the top. This allows for the muffins to puff up more and have a rounder top.
  5. Bake at 400° F for 20 minutes or until tops begin to turn golden brown. Let cool slightly, then remove from tins and place on cooling rack or enjoy warm!

I hope you give these muffins a try and are as happy with them as I am! Thanks for being here!!

Brit


Fresh Garden Salsa

When you have a lot of ripe and juicy tomatoes, you make salsa! This salsa is made from fresh tomatoes, onions and peppers and is especially delicious on these hot summer days! Our peppers aren’t spicy and I liked that the salsa remained very mild and refreshing, but if you like spicy salsa, go for it!

We were fortunate enough to able to get a lot of the produce from our garden, but if you don’t have that option, I recommend that you shop locally at your farmer’s market. That way you know it’s fresh, in season and you’re supporting your community! However, if you do purchase from a grocery store, check where your produce is coming from and make sure if it’s coming from a larger company that you support their mission and ethics- you vote with your dollars.

Health Benefits:

  • Tomatoes provide vitamins C, K and A, antioxidants like lycopene (which provides the red color) and more!
  • Onions also provide an array of vitamins and minerals, including folate and potassium.
  • Though it depends on the type of pepper you use, most are packed with vitamin C and antioxidants.
  • Cilantro is found to help the body get rid of heavy metals like aluminum, lead and mercury, along with protecting from oxidative stress.

Fresh Garden Salsa

This salsa is fresh, juicy and refreshing, making it perfect for the summertime heat!

Ingredients

  • 3 tomatoes, or 3 cups diced
  • 1/2 onion, or 1/3 to 1/2 cup diced
  • 3 to 4 small peppers of choice, or 1/4 cup diced
  • 2 tablespoons cilantro
  • 1 tablespoon lime juice
  • salt and pepper to taste
  • 1 teaspoon olive oil, for cooking

Directions

  1. Optional: Boil water in a small pot. Once heated, carefully add tomatoes to the pot for around 30 seconds. Remove from water and peel skin one at time.
  2. Dice onion and sauté in olive oil until lightly browned. Roughly chop the tomatoes, peppers and cilantro.
  3. Add everything to a blender with lime juice, salt and pepper. Pulse quickly to achieve a restaurant style consistency or skip this step for some chunkier salsa.
  4. Stir gently to ensure ingredients are mixed throughout and serve with your favorite chips!

I hope you’re able to find some fresh produce and give this recipe a try soon! Thanks for checking it out and let me know how it turns out for you!!

-Brit


Triple Berry Overnight Oats

Not gonna lie, it took me a while to give overnight oats a chance because I was worried about the consistency and usually have time in the mornings to make breakfast. However, I finally gave them a try and honestly I regret not making them sooner! These oats are creamy, fruity, flavorful and most importantly they have a great texture!! Plus, they’re soo easy to make and taste good hot or cold!

This recipe can serve as a great overnight oats base, letting you get as creative with it as you want. Listed below are examples of other add-ins and possible substitutions. For example, I used lactose free milk and a dairy free yogurt alternative because that’s what works best for me, but you should use the products that are available and work best for YOU. Get creative with your meals and remember to mix it up so that you don’t get bored of eating your breakfast! Remember, food is fuel for our bodies, but it is also a creative outlet, something to be enjoyed, is comforting and can bring us together.

Easy Substitutions & Additions:

  • Maple syrup can easily be replaced by honey.
  • Flax seed can be left out altogether or replaced by chia seeds.
  • Milk can be dairy, lactose free, almond, oat, soy– it’s up to you.
  • Yogurt can also be dairy or an alternative of your choice.
  • Spices can be added, like cinnamon, to add flavor and creativity.
  • Bananas and other fruits can also be added or used to replace any berries you don’t have or want.
  • Nut butters are another great addition for both flavor, protein and healthy fats.

Health Benefits:

  • Oats and flax seed are a good source of fiber, which is important for our digestive health.
  • Yogurt and milk both provide calcium and protein, essential for our skeletal and muscular systems.
  • Mixed berries are high in antioxidants, vitamin C and even fiber (most Americans don’t eat enough fruits and veggies or fiber).
  • Protein powder is an extra boost of protein, but a lot depends on the brand and type you use, so do your research.

Triple Berry Overnight Oats

These creamy, flavorful overnight oats have a great texture and are so easy to prep for breakfast or snacks!

Ingredients

  • 1/2 to 1 cup mixed berries, fresh or frozen
  • 1/2 cup rolled oats
  • 1/4 cup yogurt
  • 1/4 milk
  • 1 tablespoon maple syrup
  • 1 tablespoon flax seed
  • 1 tablespoon or 1 scoop protein powder 
  • 1 teaspoon vanilla

Directions

  1. Add all ingredients into a mason jar or glass tupperware and shake well or stir until combined.
  2. Refrigerate overnight and eat cold (my summer preference) or heat in the microwave and enjoy warm!

I hope these yummy overnight oats make your breakfasts or snacks both easy and delicious! Thanks for being here and making it this far!!

Brit


Easy Breakfast Egg Muffins

These egg muffins are packed with veggies and protein, making them a healthy, quick and easy breakfast meal prep option for the week. They’re super easy to make and can be quickly reheated and eaten before you head out the door, but they’re also a great option to make if you have time for a sit down meal in the morning.

This recipe is the combination of add-ins that I like best and works for me, but it is a great recipe to customize! You can pack in more veggies, take out or swap the meat, use dairy free alternatives and more. That’s the great thing about cooking, if you have a base recipe, you can get as creative as you want!

Health Benefits:

  • Eggs are a great source of protein, are packed with nutrients and boost HDL cholesterol (the good one).
  • Spinach is rich in fiber, along with containing carotenoids, vitamin K1, folate, iron, calcium and more.
  • Tomatoes contain vitamins C, A and K, along with other nutrients and green onions provide an array of antioxidants.
  • Ham is another good protein and iron source, just know that it is usually higher in sodium.

Easy Breakfast Egg Muffins

These veggie and protein packed egg muffins are a great breakfast option and great for meal prep!

Ingredients

  • 6 eggs
  • 1/2 cup spinach, chopped
  • 1/4 cup ham, chopped
  • 1/4 cup tomato, chopped
  • 1/4 cup cheddar cheese, shredded
  • 3 tablespoons milk
  • 2 tablespoons green onion
  • salt and pepper to taste

Directions

  1. Preheat oven to 350°F and grease 9 muffin tins with non-stick cooking spray.
  2. Whisk eggs in a medium bowl, then add all other ingredients and mix until evenly distributed.
  3. Pour mixture evenly into greased muffin tins and bake for 30 minutes.
  4. Enjoy warm or let cool and store in an airtight container in the refrigerator for up to 5 days.

I hope you find these as easy and delicious as I do and enjoy them for breakfast (or any meal of the day). As always, let me know if you make them, how they turn out and if you have any questions!!

Brit