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!


  • 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


  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!


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!


  • 2 apples
  • 1 teaspoon cinnamon


  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!!


Avocado Salmon Salad

This recipe is a simple and healthy lunch, snack or even dinner option that I recently threw together and loved! I am a big fan of both salmon and avocado, so I’ve had this idea for quite some time and am glad I finally gave it a try.

The salad is super versatile and can also be easily customizable to your preferences. You could eat it with pita chips (my favorite) or crackers, on toast or a bagel, as a sandwich or even plain with a spoon! There are also a variety of substitutions below that may help you choose the ingredients that work best for you.

Health Benefits

  • Salmon is a great source of protein, heart healthy omega-3 fatty acids and other beneficial vitamins and minerals.
  • Avocado is also full of heart healthy unsaturated fats and other nutrients, such as vitamin K, folate, vitamin C and potassium.
  • Greek yogurt is another great protein source and is also packed with probiotics to promote gut health and calcium to support your skeletal system.


  • Canned salmon or cooked and shredded salmon can be used to achieve this delicious recipe, but you can also try it with chicken or tuna if you have that available instead.
  • If you are part of the 20% that thinks cilantro tastes like soap, leave it out or replace it with some herbs of your choice, such as parsley or dill.
  • As always, if you don’t like an ingredient or don’t have it, leave it out and get creative with ways to replace it with what you have!

Salmon Salad with Avocado

  • Servings: 2 servings
  • Print

This healthy salmon salad recipe is perfect for a quick and easy lunch and can be eaten in a variety of ways- with crackers, as a sandwich, on toast or even plain.


  • 5 oz can of salmon, drained or 1/2 cup cooked salmon, flaked
  • 2 tablespoons plain greek yogurt
  • 1/2 avocado, diced
  • 2 teaspoons cilantro, finely chopped
  • garlic salt to taste
  • pepper to taste


  1. In a small bowl, add all of the ingredients and gently stir until combined.
  2. Pair with pita chips or crackers, put it on some toast or a bagel, make a sandwich with it or eat it plain and enjoy!

Thanks for following along and I hope you also enjoy this quick and easy recipe!


Homemade Cinnamon Raisin Granola

This healthier granola recipe is not only delicious and easy to make, but it is also super customizable! It’s a fun way to get creative and there’s really no way to go wrong.

This recipe has now become part of my weekly routine, but I rarely make it the same as the time before. I switch it up depending on my preference that day and the nuts and fruit we have on hand. This granola can be eaten as a topping on yogurt, like cereal with some milk, or by the handful as a tasty snack.

Health Benefits:

  • Oats are a great source of both carbohydrates and fiber, meaning they provide you with energy and promote digestive health.
  • Nuts not only are a plant-based protein, but they are also a healthy fat that provides long-lasting energy and many other health benefits (like reducing LDL (bad) cholesterol and aiding in hormone balance).

Easy Substitutions & Additions

  • Use any combination of nuts that work for you: walnuts, pecans, almonds, peanuts, etc.
  • Replace raisins with cranberries or coconut flakes
  • Substitute honey with real maple syrup (I might be biased but I think this is best with local honey- especially when it’s from your dad)
  • Add flax seed for some added fiber benefits
  • Add pumpkin, sunflower or any other seeds for added flavor and healthy fat
  • Get creative with your spices (I sometimes like to add in a sprinkle of nutmeg to this recipe)

Homemade Cinnamon Raisin Granola

This tasty homemade granola recipe is easy to make, healthy and totally customizable!


  • 2 cups old-fashioned oats
  • 1 cup nuts (1/2 walnuts & 1/2 almonds)
  • 1/2 cup dried fruit (raisins)
  • 2 tsp cinnamon
  • 1/2 tsp sea salt
  • 1/4 cup coconut oil, melted
  • 1/4 cup honey
  • 1/2 tsp vanilla extract


  1. Preheat oven to 300°F and grease a baking sheet, preferably rimmed
  2. In a large mixing bowl, combine the oats, nuts, dried fruit, cinnamon and salt
  3. In a small bowl, mix together melted coconut oil, honey and vanilla
  4. Pour wet mixture into the dry ingredients and stir until all is evenly combined and moist
  5. Pour onto greased baking sheet and spread evenly
  6. Bake for 15 minutes, then take it out and mix it up with a spoon so it can be cooked on both sides, return to oven and bake for another 15 minutes
  7. Let cool completely before removing from baking sheet and storing in an airtight container

If you try this recipe, I hope you enjoy it and if you have any questions, comments or feedback for me I would love to hear it! If you chose to customize your homemade granola, let me know what you used in the comments!


Peanut Butter Chocolate Chip Protein Balls

These are my classic, tried and true protein balls that are easy to make, good fuel for your body and most importantly, they taste great!

I started making these protein balls my freshman year of high school to bring to track meets for easy snacks after races. It wasn’t long before bringing a few for myself turned into making a whole batch to bring for my distance teammates. By my senior year I was doubling this recipe every day before a cross country or track meet to bring and share with my teammates. It became a fun ritual and the protein balls felt like a good luck charm for me!

Flash forward a couple years and now these protein balls have become an easy snack staple, especially during this time at home in quarantine. I like to have these ready in the fridge so that I can grab one after a run to refuel, to tide me over until dinner in the late afternoon, or as a healthier treat for dessert!

Health Benefits:

  • Oats and flax seed are a good source of fiber, which is important for our digestive health.
  • Peanut butter is a healthy fat and a great plant-based source of protein, which is needed to build and repair our tissues (important post-exercise).
  • Oats are also a carbohydrate, which means that they provide our body with essential energy (carbs are important in a balanced diet, something that “diet culture” often tries to change).

Easy Substitutions & Additions:

  • Any nut butter of your choice can be used to replace peanut butter
  • Maple syrup can be used to replace honey
  • Chocolate chips can be left out or replaced by dried fruit such as raisins or cranberries.
  • For added protein, include a scoop or two of your protein powder of choice (if consistency becomes too dry, add a little more peanut butter- this isn’t a perfect science)

Peanut Butter Chocolate Chip Protein Balls

A delicious and healthy snack to fuel your body at any time of the day!


  • 1 cup old-fashioned oats
  • 1/2 cup peanut butter
  • 1/2 cup flax seed
  • 1/3 cup chocolate chips
  • 1/3 cup honey
  • 1 tsp vanilla extract


  1. Add all ingredients to a bowl and mix until combined
  2. If consistency appears to be too dry or moist for your preference, simply add a little more peanut butter or oats/ flax seed
  3. Refrigerate for 20 minutes to make it easier to shape into balls (if you don’t have the time or patience you can skip this step)
  4. Use a cookie dough scoop or spoons to shape into balls
  5. Store in wax/parchment paper lined tupperware in the fridge and enjoy!

If you try these out on your own, I hope you enjoy them as much as I do! Thanks for taking the time to be here and if you have any questions, comments or feedback, I would love to hear it.