Smoothie Queen

I feel like I keep posting about  fast and easy foods. I’m sorry if I seem repetitive or uncreative, but convenience seems to be the headline for my life lately!!! If it takes me five minutes or less to make it, then I’m all in!!!

I have been living on smoothies. I mean who doesn’t love them. They are a great way to incorporate some extra greens, protein, fruits, and vitamins! They also don’t give you an overly full/ uncomfortable feeling. Yup, smoothies are awesome.

Normally, I just take whatever frozen berries I have laying in my fridge, throw in some greens, protein powder, spirulina, and chia seeds and call it a day. Today I was feeling more creative and inspired by the fall weather.


Isn’t this color green gorgeous?! Usually green smoothies come out a muddy green/brown color, but looks so appealing to me :) Wanna know what went into it?


Still interested?? Ok fine I’ll tell you :)

Asian Pear and Pistachio Smoothie

  • 1 small asian pear
  • 1/2 frozen banana
  • 1 TBS pistachios
  • 1 cup coconut milk (or almond, rice, soy etc)
  • Spinach (as much as you want!)
  • 1/2 tsp chia seeds
  • 1 TBS protein powder
  • 1/2 cup plain 0% greek yogurt
  • 1 tsp vanilla
  • 3 packets stevia (I like mine sweet, but add or subtract as you wish)
  • 4 ice cubes

Blend all ingredients and enjoy!!!!



This was so incredibly satisfying. I also was obsessed with the texture. It was so smooth and balanced. Try it out.. I dare you :)

Well, life continues to be absorbed by Big Fish. I suppose it’s not a bad way to spend my time ;)


Pumpkin time is here!!!

Reasons we all know that fall is just about here:

  • We find ourselves being “chilly” at night…a sweat shirt is a must while outside
  • Hot coffee is more popular than ice coffee
  • You begin yearning to wear your favorite boots (you know, those gorgeous leather ones)
  • Pumpkin flavored everything starts popping up everywhere!!

This last fact may be my favorite of all. I love pumpkin. Pumpkin coffee, pumpkin cookies, pumpkin pie smoothies, pumpkin pie oatmeal the list goes on and on!!!!!

Well, today I decided that it was time that I re-introduce my beloved pumpkin back into my life. IT WAS A GREAT IDEA!




These seriously taste like little frozen melt in your mouth bites of pumpkin pie joy. You all know how much I Love my Frozen “Bites”…these may be my new favorite.

Frozen Pumpkin Pie Bites

Fills 6 squares in an ice tray

  • 1/3 cup canned white beans (Any will work: chic peas, navy etc)
  • 1/4 cup + 2 TBS pumpkin puree (NOT pumpkin pie puree)
  • 1 TBS Coconut Butter or Coconut oil (I used Artisana Brand)
  • 1 TBS coconut Flour (any flour should work)
  • 2 tsp brown sugar
  • 1/2 ripe banana
  • 2 tsp pumpkin pie spice
  • 1 tsp Cinnamon
  • 3 packets stevia
  • 1 tsp vanilla
  • 1/4 baking soda
  • dash of salt

Combine all ingredients in a blender or food processor. Blend until smooth. Transfer to an ice tray and put in the freezer overnight. ENJOY!!!

Each bite has 1 points plus weight watchers point

Try these other flavors of ” Frozen Bites” too!

I hope you are enjoying the season change as much as I am!!!!!

I can’t wait to make more pumpkin inspired treats :)


Late Night Snacks

As I write this post, it is 11:37 at night, and I have a giant smoothie in my hand.  An Immune Booster Smoothie to be

I am definitely a late night snacker. I get home from work around 11:00, and can’t help but want something. I know that lots of people think it’s bad to eat late at night. I’m not saying it is always the best choice, but I don’t like going to bed HANGRY (hungry/angry… bad combo). When I’m hungry, I eat.

Sometimes I want something more substantial, and sometimes a smoothie or a piece of fruit will suffice. Regardless, I always look for something that will be healthy and easy for my body to absorb and process.

Here are some of my favorite late night snacks :)

   Roasted Butternut Squash and String Beans

  • Butternut Squash
  • String Beans
  • Garlic powder, salt, pepper

Slice butternut squash thin. Place string beans and squash on a baking sheet (spray with cooking spray). Spray the top of veggies with cooking spray and sprinkle with spices. Bake at 450 degrees for about 20 minutes.

I like to dip them in a little catsup.. they remind me of “fries”.

Kale Chips are always awesome! Low in calories and totally guilt free :)

Upside down Cereal

  • Fruit of choice (Strawberries, banana, black berries, raspberries etc) sliced
  • 1/4 cup cereal of choice (I use an organic quinoa blend)
  • 1 cup milk of choice (I like coconut milk!)
  • 1/2 tsp chia seeds

Combine all ingredients in a bowl and ENJOY!

I love this because you don’t get a huge carb load from cereal (the amount in this is about 1/4 a serving). I love cereal…and again, this is guilt free :)


Roasted Parmesan Brussels Sprouts

  • Brussels sprouts cut in half
  • 1 TBS parmesan cheese
  • garlic powder
  • 1/2 tsp olive oil
  • salt and pepper to taste

Spray baking sheet with cooking spray. In a bowl, drizzle oil over sprouts. Use your hands to evenly distribute it! Add in cheese and garlic powder. Place on baking sheet and cook at 450 degrees for about 20 minutes.

These are awesome because they are high in fiber, low in fat, and have a nice cheesy flavor. Brussels sprouts are no longer the veggie your mom forced you to eat… these are delish!


Chocolate Greek Yogurt Bowl

  • 1/2 cup 0%fat greek Yogurt (or one small container)
  • 1 TBS coco powder
  • 1 TBS rainbow sprinkles (common you know you love em’)
  • 1/2 Frozen Banana (or raw) sliced
  • frozen blueberries (or raw) sliced
  • 2 stevia packets

Combine all ingredients in a bowl and ENJOY!!!

I love this because it is fast to make. Literally it takes 5 minutes. Sometimes (always) I crave chocolate at night. This is a great guilt free (I love that term) way to enjoy a chocolaty desert! The protein in yogurt keeps you satisfied, and the frozen fruit adds a nice chill to the bowl (almost like ice cream).

What are your favorite late night snacks??

Big Fish Update: The show is going wonderfully!!!! It truly is a gorgeous piece of theatre…the audience seems to agree!!!

Thanks for stopping by!


More Kale Chips!

So I have a pinterest board for Cookies to Kale. My most popular recipe is for my Kale Chips. I’m not surprised. Kale chips are one of my favorite healthy snacks. They are quick, easy, and you can make them in a variety of flavors. Another plus? KALE IS AWESOME.

This green leafy veggie has gained popularity in the more recent years. It used to be that you could only find it in health food stores. Now, kale is sold at just about every grocery store! This stuff is a miracle vegetable.

  • It is jam-packed with vitamins and nutrients
  • It has more vitamin C than an orange
  • it has more calcium than a glass of milk
  • it is high in iron
  • it is an anti-inflammatory
  • If i keep going this is going to be a LONG list…


How to make it even more awesome? Make it into a Kale chip :)

Here is my most recent favorite Kale chip recipe…


Spicy Garlic and Parmesan Kale Chips

  • One bunch of kale
  • 1 tsp olive oil
  • 1/2-1 tsp cayenne pepper
  • 2 tsp garlic powder
  • 2 TBS parmesan cheese

Pre-heat your oven to 400 degrees (depending on oven) First wash the kale. Next, DRY it COMPLETELY (I used a salad spinner). Tear chip sized pieces of kale off of the stalk. Place the pieces into a large bowl. Take one tsp of olive oil and massage it into kale (make sure that each piece has oil on it.)


Next add all of the spices (mix them through out with your hands!) Spray a baking sheet with cooking spray and spread kale out evenly (they can overlap). Bake for 10-15 minutes. Take out, and move them around with a spatula. Continue baking for about 5-10 more minutes (keep an eye on them).

Let them cool for a few minutes and ENJOY! I like to dip them in a little catsup :)


I love these because the cheesy garlic flavor really comes through, and you get a nice kick of spice as an after thought. They are incredibly fast to make and are a wonderfully crunchy and HEALTHY!!!!

On another note, tomorrow is our first performance of Big Fish!!!! It is such a special show, and I feel so honored to be a part of it. COME CHECK US OUT!!!


Sunday Morning Pancakes

One of my fondest memories is pancake breakfasts on Sunday mornings. My mom would always make my favorite: Loaded chocolate chip pancakes. Of course these were topped with a whipped cream smily face, and topped with powdered sugar and more chocolate chips. This was my 10-year-old self’s dream breakfast.

…and perhaps it still is…

::Sigh:: to be a kid again.

Well, today is Sunday, which also happens to be my day off. This morning, for some reason, I was craving pancakes and my god did I have pancakes! I have been eyeing a couple of recipes and decided to alter/combine/customize a few to make the recipe my own. I was not disappointed.

image-99 image-100

Blueberry Pie Pancakes 

topped with Strawberry banana “Syrup”

  • 1/3 cup Flour (I used gluten-free brown rice flour, but any flour will do)
  • 2 TBS rolled oats
  • 1/4 cup milk of choice
  • 2 TBS egg whites
  • 3 packets stevia (more or less depending on how sweet you want)
  • 1/2 tsp cinnamon
  • 1 tsp vanilla
  • 1/8 tsp salt
  • 2/3 tsp baking POWDER
  • 1/2 sliced banana

For the syrup

  • 1/2 frozen banana
  • 3 frozen strawberries

(I think fresh would work too)

To make Pancakes, combine all ingredients and mix well. Pour batter into a pan sprayed with cooking spray. Flip each pancake once.  You should make about 3 pancakes.

Next, blend frozen banana and strawberries until smooth. Transfer to a microwave safe container and microwave for about 30 seconds.  Pour on top of your pancakes and Enjoy!!!


image-101 I’m not the greatest photographer, but I promise these tasted devine

I topped mine with even MORE berries…


Happy Sunday!!!


Cheesecake Bites Obsession

Ever become obsessed with a food? I have. I actually tend to eat the same things each and every day. For some reason, I am a creature of habit and continue to crave the same foods all the time.

A couple of weeks ago, I invented my favorite dessert ever. The Frozen Chocolate Cheesecake bite was introduced to the world! I quickly became addicted to the little chocolaty morsels, and decided I would create another flavor: Frozen Chocolate Chip Cookie Dough Bites were born

When you enjoy a food every single day, it quickly runs out. Today I faced that dilemma. The solution? Frozen Strawberry Cheesecake Bites…they did not disappoint.


Frozen Strawberry Cheesecake Bites

Fills six cubes

  • 1/3 cup white beans of choice
  • 1 TBS Coconut Oil or Coconut Butter
  • 4-5 strawberries
  • 1/2 banana
  • 1 tbs coconut flour (I’m pretty sure any flour will work. Protein powder is also a great choice)
  • 2 packets stevia (more or less for desired sweetness)
  • 1/16 tsp baking soda
  • PINCH of salt
  • 1 tsp vanilla
  • 1 TBS shredded coconut


Blend all ingredients (EXCEPT shredded coconut) until smooth. Stir in shredded coconut. Spoon mixture into an ice tray (fills 6 squares). Freeze for at least 3 hours. ENJOY!

I guess there could be worse things for me to be obsessed with… stay tuned for more flavors. These bad boys will continue to have a special place in my freezer.


Feelin’ Saucy

So I have been getting a ton of feedback on my Guilt Free Creamy Alfredo Sauce. I mean it is pretty awesome if I do say so myself. I have said so before, but I love “cheating the system.” I get great satisfaction from knowing that I am eating a yummy substitution for an otherwise unhealthy food. I believe in moderation, but who wants to MODERATE!? This is why I felt compelled to come up with yet another amazing  guilt free replacement for those crave worthy high fat dishes!

When I was at Trader Joes, I picked up a jar of roasted red pepper packed in water. I decided this would be the perfect base for my sauce. Roasted Red Pepper Cream Sauce.. that sounded tantalizing!

What I came up with was veggie packed, low-calorie, fat-free goodness.


 Roasted Red Pepper and Butternut Squash Cream Sauce

(ya.. it’s a wordy title)

  • 1/2  of a roasted or steamed butternut squash (or about 2 cups cubed)
  • 1 cup milk of choice (So Delicious is my pick)
  • 1 roasted red pepper
  • 2 cloves chopped garlic
  • 1 TBS nutritional yeast or parmesan cheese
  • 1 tsp dried basil
  • 1/8 tsp salt
  • 1/8 tsp pepper


First, roast or steam your squash. Then Place all ingredients in a blender, and blend until smooth. (If your Butternut Squash is still hot from the oven, be careful that the blender doesn’t overheat!)

  “Pasta” with Veggies

  • 1 large Raw Zucchini
  • Raw Red pepper
  • Raw Spinach
  • Raw Mushrooms
  • 6 raw Shrimp
  • 3-4 canned artichokes
  • 2 garlic cloves
  • Fresh Rosemary and Thyme

First, used my Paderno Spiralizer to make zucchini noodles. Next I sprayed a skillet with cooking spray, and “sautéed” Red pepper, spinach, artichoke and mushrooms and shrimp.

In a small sauce pan, steam the zucchini noodles until they are “al dente”. image-29

Once everything is done, put it all on a plate, top with the sauce and ENJOY!

Well friends, there you have it. Now go and TRY it :)

xoxo SYN