#NationalBrownieDay – Fudge Protein Brownies

4-Ingredient Fudge Protein Brownies (Vegan, Gluten-Free)

Yield: 9 slices

Prep Time: 5 minutes

Cook Time: 20 minutes


  • Mashed banana (about 6 medium, overripe bananas) – 2 cups
  • Smooth peanut butter (use almond or cashew butter for paleo/low-carb) – 1 cup
  • Paleo/vegan protein powder – ½ cup
  • Cocoa powder – ¼ cup


  1. Pre-heat oven to 350 degrees F. Line a small 8×8 baking dish or 8” skillet with parchment paper or grease well. Set aside.
  2. In a large bowl, combine the mashed bananas, peanut butter, whisk until fully combined. Stir in protein powder and cocoa powder with a wooden spoon. Pour batter into a greased pan. Bake for 12-20 minutes or until cooked through.
  3. Cool for at least 10 minutes before cutting. Cover the leftovers and store in the fridge for up to 3 days. Enjoy cold or at room temp!

Recipe from: gimmedelicious.com

#NationalCookieDay – Red Velvet Chocolate Beet Cookies!

Red Velvet Chocolate Beet Cookies

Tender and cake-like like red velvet cake. Finish with a swirl of chocolate honey glaze and you’ve got a gold-medal winner of a cookie. Makes about 50 2-inch cookies.



  • 1 cup avocado or grapeseed oil
  • 1 cup honey
  • 2 eggs
  • 1 cup (3 to 4 beets), roasted (see note)
  • 2 teaspoons grated orange zest
  • 1 teaspoon vanilla extract
  • 2 cups whole wheat pastry flour (see note)
  • ½ cup cocoa powder
  • 2 teaspoons baking powder
  • ½ teaspoon sea salt

Chocolate Honey Glaze:

  • 8 ounces bittersweet chocolate (55 to 70%)
  • 4 ounces avocado or grapeseed oil
  • 1 tablespoon honey


Make the cookies:

  1. Preheat oven to 350° F. Slip the skins form the toasted beets. Chop them into small pieces, by hand or in a food processor.
  2. In a blender puree the oil, honey, eggs, orange zest and vanilla.
  3. Measure 1 cup of the chopped beets and add to the blender. Puree until smooth. Marvel at the color. Pour into a large bowl.
  4. Whisk the flour, baking powder and salt in a separate bowl. Add the dry ingredients and beat with the whisk for at least a minute.
  5. Drop by tablespoons (or a #70 ice cream scoop) onto silicone baking mat or parchment-lined baking sheets.
  6. Bake about 10 minutes, until the center of a cookie springs back when touched with a finger. Cool. Remove from the baking sheet with a spatula. (You won’t be able to pick the cookies up before scraping them from the pan.)
  7. Spread a teaspoon or so of Chocolate Honey Glaze on top of each cookie.

Make the Chocolate Honey Glaze:

  1. Place the chocolate, oil and honey in the top of a double boiler, over gently boiling water; the upper pan should not touch the water.
  2. When the chocolate is almost melted, remove from the heat. Whisk gently until the oil and chocolate are incorporated. Cool until spreadable but not cold.

Recipe Notes

  • Whole wheat pastry flour is 100% wheat, ground from low-protein softer wheat berries. You can substitute all-purpose flour or white pastry flour.
  • To roast beets, scrub but do not peel. Slightly trim the root and stem ends. Place them in a dish with about 1/2-inch of water. Cover with a lid or aluminum foil and bake at 350° F. for 45 minutes to an hour, depending on the size of the beets. Pierce, using a knife or carving fork, to check for tenderness. Allow to cool. Slip off the skins.

Recipe Credit: Letty’s Kitchen

#PieDay & #NationalEataRedAppleDay: Apple Pie Date Bars!

Apple Pie Date Bars

Simple, 8-ingredient apple pie bars sweetened with dates, cinnamon, and a touch of maple syrup. These entirely vegan, gluten-free bars make the perfect on-the-go snack or breakfast seriously reminiscent of Apple Pie Larabars.

• 1 small apple, cored, peeled and chopped (sweet or tart is fine)
• 1 Tbsp maple syrup
• 1 Tbsp olive oil
• 1/2 tsp + 1/4 tsp ground cinnamon, divided
• 1/4 tsp sea salt, divided
• 13-14 dates (2/3 cup packed), pitted*
• 1 cup raw or roasted almonds
• 1 cup raw or roasted walnuts

1. Preheat oven to 350 degrees F (176 C).
2. Place chopped apple on a baking sheet and toss with olive oil, maple syrup, 1/4 tsp cinnamon, and a healthy pinch sea salt. Bake for 15-20 minutes or until soft and fragrant. Set aside.
3. In a food processor, grind nuts into a meal – a few chunkier pieces are OK. Then add dates and pulse until a loose dough is formed. Transfer mixture to a mixing bowl.
4. Give the baked apples another chop with a sharp knife so the pieces aren’t so large. Slowly add apples a few Tbsp at a time until the mixture forms a moist dough. If your mixture got too wet, simply add more ground walnuts, almonds, or even a handful oats. Reserve leftover apples for other use (oatmeal, smoothies, yogurt, etc.)
5. Transfer mixture to parchment-lined loaf pan and spread evenly with a spoon or spatula. Top with plastic wrap and use fingers to press it firmly into all corners until uniformly flat on top. For extra thickness, cram the mixture into 3/4 of the pan and reserve a blank space. This will make less bars, but they will be much thicker. Cover and freeze to set.
6. Chop into desired number of bars – anywhere from 4-8.
7. To store, pack in a bag or container and place a piece of parchment between each bar so they don’t stick together. l keep mine in the freezer to stay fresher longer, but the refrigerator is fine, too.
8. If you’re traveling, they should be fine for a day or so. But keep them refrigerated or frozen otherwise.

*If your dates have gone dry, soak in warm water 10 minutes then thoroughly drain.

#NationalFrenchToastDay – Raspberry Ricotta French Toast

Raspberry-Ricotta French Toast


  • 1 cup raspberries
  • 1 teaspoon honey
  • 1⁄4 cup fat-free ricotta cheese
  • 1 large omega-3–enriched egg
  • 1 tablespoon fat-free milk
  • 1⁄4 teaspoon ground cinnamon
  • 1 slice multigrain bread
  • 1 tablespoon chopped pecans


  1. Mash 1⁄4 cup of the raspberries with 1⁄2 teaspoon of the honey in a small bowl with a fork. Add the ricotta and stir to combine. Set aside.
  2. Coat a small nonstick skillet with canola oil cooking spray and place it over medium heat.
  3. Beat the egg, milk, and cinnamon in a shallow bowl. Dip the bread in the egg mixture and flip to coat both sides.
  4. Transfer the bread to the skillet and cook for 1 to 2 minutes per side, or until the egg is lightly browned.
  5. Top it with the reserved ricotta mixture, and sprinkle on the pecans and 1⁄4 cup of the remaining raspberries. Drizzle with the remaining 1⁄2 teaspoon of honey and garnish with additional cinnamon, if desired. Serve with the remaining 1⁄2 cup of raspberries on the side.

Recipe Credit: Excerpted from the book Slim Calm Sexy Diet by WH nutrition expert, Keri Glassman.


#NationalCakeDay – Birthday Cake Energy Bites!

Healthy Birthday Cake Energy Bites


  • ¼ cup rolled oats*
  • ¼ cup raw pepitas (pumpkin seeds)
  • 5 medjool dates (make sure they’re soft!)
  • ½ tablespoon nut/seed butter of choice (I obviously used sunflower seed butter)
  • 1 teaspoon milk of choice
  • 2 teaspoons vanilla extract
  • Optional: Rainbow sprinkles, white chocolate


  1. In a food processor, pulse oats and pepitas until flour-like consistency forms. Remove from processor and set aside in a small bowl.
  2. Process dates, nut/seed butter, milk and vanilla extract until a paste-like consistency forms.
  3. Slowly add in the oat/pepita mixture until combined. You may need to continuously scrape down the side of the bowl so all ingredients are well combined. The mixture will be sticky.
  4. Remove from the food processor bowl and add 1 tablespoon rainbow sprinkles, if desired. Roll into 1-inch balls and place on wax paper. Optional: Drizzle melted white chocolate over the top and let harden. Refrigerate for at least 15 minutes.
  5. Enjoy!

*Note: If you wanted to add some protein powder that should work, just cut back on the amount of oats by 1 tablespoon. I have not tried it, however!

Serving size: 1 ball Calories: 120 Fiber: 2.5 Protein: 3.3

And just like that you have birthday cake in the shape of a ball!


Recipe Credit: C it Nutritionally


Our patients know that we LOVE our coffee (and our desserts!). Check out this recipe below to satisfy that caffeine craving and sweet tooth!



Cappuccino Cheese Cake

Time: 1 hour

Serves: 12


6 square Baking chocolate, semi-sweet (for coffee truffles)

2/3 cup Ground coffee (strong, filling)

2/3 cup Butter, salted (crust)

2/3 tbsp Butter, salted (for coffee truffles)

3 cup crumbs Chocolate wafer (crust)

1 tbsp Coffee liqueur (26.5% alcohol by volume) (for coffee truffles)

2 cup Cream cheese (filling)

4 tsp Gelatin dry powder, unsweetened (filling)

3/4 cup Granulated sugar (filling)

1/2 cup Sour cream, 14% M.F. (filling)

2 cup Whipping cream, 35% M.F., sweetened, whipped (filling)

2 tbsp Whipping cream, 35% M.F., sweetened, whipped (for coffee truffles)

1 cup White chocolate wafers (for coffee truffles)


Chocolate Crust:

Melt butter in medium saucepan. Remove from heat. Add wafer crumbs. Mix well. Press evenly in bottom and 1 (2.5 cm) inch up side of ungreased 9 inch (22 cm) springform pan with flat-bottomed glass. Chill for 1 hour.


Coffee Filling:

Sprinkle gelatin over coffee in small saucepan. Let stand for 1 minute. Heat and stir on low until dissolved completely. Cool slightly.

Beat cream cheese, sour cream, and sugar in a large bowl until smooth and well combined. Add gelatin mixture. Beat.

Beat whipping cream in small bowl until soft peaks form. Fold into cream cheese mixture. Spoon into crust. Spread evenly. Cover. Chill for at least 8 hours or overnight.

Dust top of cheesecake with cocoa.

Coffee Truffles:

Combine first 3 ingredients in a small heavy saucepan. Heat and stir on lowest heat, stirring often, until chocolate is almost melted. Do not overheat. Remove from heat. Stir until smooth.

Add liqueur. Stir. Turn into small bowl. Chill for about 2 hours until firm. Roll into balls using 1 tsp (5 mL) for each. Place on foil-lined baking sheets. Chill for about 1 hour until firm.

Heat melting wafers in small heavy saucepan on lowest heat for about 3 minutes, stirring often, until almost melted. Do not overheat. Remove from heat. Stir until smooth. Dip balls into white chocolate. Place, not touching, on baking sheet. Cool until chocolate is set.

Arrange truffles around outer edge of cheesecake. Dust truffles lightly with cocoa.



Recipe credit goes to MealGarden.



Sweet Potato Nachos

Time: 40 minutes

Serves: 4


2 medium potato Sweet potato (thinly sliced)

1 tsp Extra virgin olive oil (for drizzling)

1 cup shredded Monterey jack cheese, low fat

1 cup Black beans, canned (drained, rinsed)

1 Mango (peeled, diced)

3 medium Radish (sliced)

1 Avocado (diced)

1 Serrano pepper (thinly sliced)

1 Lime (sliced into wedges)

1/4 cup Adobo sauce (from canned chipotles in adobo sauce)

1 pinch Sea salt

1 dash Black pepper


Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.

Toss the sweet potatoes with a drizzle of olive oil and a pinch of salt and pepper. Spread in a thin layer on the baking sheet and bake for 15 minutes. Top with the cheese and bake for an additional 10 minutes or until the cheese is melted and the sweet potatoes are golden brown.

Remove the baking sheet from the oven and top the sweet potatoes with the black beans, mango, radishes, avocado, and serrano pepper. Add a squeeze of lime, drizzle with the adobo sauce, and sprinkle with a few pinches of salt. Serve straight from the pan with extra lime slices on the side.


Recipe Credit to MindBodyGreen!


Peanut Butter Cups with Banana and Dark Chocolate

Time: 1 h 25 minutes

Serves 8


1 medium Banana (diced)

1/2 cup Peanut butter, natural

2 tsp Coconut oil (melted)

1/4 tsp Vanilla extract, pure

200 gm Dark chocolate (finely chopped, for coating)

2 tbsp Coconut oil (melted, for coating)


In a small food processor, puree the banana, peanut butter, 2 tsp. coconut oil and vanilla extract until smooth and creamy. Set aside.

Place the chocolate and 2 tbsp coconut oil into a medium sized glass bowl and set it over a small sauce pot filled 1 inch up with water. Bring the water to a simmer and slowly stir the chocolate until it melts. Remove from the heat.

Using a small spoon, carefully spoon a thin layer of dark chocolate onto the bottoms of 8 regular sized silicon muffin containers or 50 very mini sized silicon molds. Place the molds onto a baking sheet and transfer to the freezer to harden for at least 5 minutes.

Once set, make a ball no wider than the diameter of the muffin or candy mold and press it on top of the chocolate base, being careful not to touch the sides of the mold but also to try to make as flat a surface as possible. If using a regular sized mold, I recommend a heaping tablespoon of filling, and if using the mini candy molds, more like ½ teaspoon.

Using a small spoon, very gingerly pour the chocolate down the sides to envelope the filling and on the top to fully cover the peanut butter. Transfer to the freezer to fully set- at least 20 minutes. 

These can be made well in advance, but are best enjoyed within 15 minutes of removing them from the freezer.


Credit to Abbey’s Kitchen!


Recipe: Chickpea Salad Sandwich with Sweet Apple Slaw

Ready in 15 minutes

Serves 4



2 can (15oz) Chickpeas, canned, drained (for salad)

1 tsp Lemon peel (zest) (for salad)

1 Avocado

1/2 cup Cottage cheese (1% M.F.) (for salad)

1 whole lemon(s)

Lemon juice (for salad)

1 medium Carrot (chopped, for salad)

1/2 small White onion (chopped, for salad)

1 cup Red cabbage (sliced, for slaw)

1 medium Red Apple (grated, for slaw)

1/4 cup Vegetable oil (for slaw)

1 tbsp Red wine vinegar (for slaw)

1 tbsp Dijon mustard (for slaw)

1 tbsp Honey (for slaw)

1 pinch Salt and pepper (for slaw)

8 slice Whole wheat bread

1 cup Spinach (divided for topping)


In a food processor, combine the chickpeas and lemon zest. Process until mostly smooth, with small chunks. In a separate bowl, mash the avocado with a fork. Add the cottage cheese and lemon juice, and stir until combined. Add the carrots, onions, salt and chickpeas to the bowl with the avocado mixture and stir. In a separate bowl, combine the cabbage and grated red apple. In a small bowl make the dressing by whisking together the oil, vinegar, mustard, and honey. Pour the dressing over the slaw. Toast the bread, and then assemble the sandwich. On the bread, layer the spinach or lettuce, chickpea salad and slaw.


Credit: Nutrition a la Natalie