A hot apple cinnamon smoothie is so delightful

Sometimes it can be hard to come up with simple & quick but nutritious breakfast ideas. I know this all too well, however, I do always make time to start with the most important meal of the day.

Why not make yourself a warm, delicious smoothie to get you going? This one combines apple, raisins, nuts and cinnamon. It tastes like an apple pie and you can drink it.

Apples are high in fibre while pecans are high in protein and unsaturated fat. Apples can keep your teeth whiter, they decrease your risk of diabetes and they help detoxify your liver.
The antioxidants in pecans lower bad cholesterol and can lower the risk of gallstones in women. You can also use walnuts which are high in Omega-3 and they helps prevent coronary artery disease and strokes.

Traditionally, a smoothie is cold and ice cream like but this one is definitely great for the cooler months or anytime you want a satisfying treat that is also good for your health.
Bottoms up!!

Ingredients:
1 apple, cored and cut into large chunks (you can keep the skin on)

• 1/4 cup sultana or golden raisins
• 1/2 tsp cinnamon
• 2 tablespoons pecan or walnuts

Instructions:
ONE: Place the apple chunks, raisins, cinnamon and ¼ cup water in a microwave-safe bowl. Microwave on high for 2 minutes. Remove the bowl from the microwave and let the apples cool for 1 minute.
TWO: Add the apple-raisin mixture to a high speed blender. Add the pecans and ¾ cup warm water. Process on high for 1 minute, until smooth and creamy. Pour into a coffee mug and drink warm.

With Valentine's Day around the corner, why not treat yourself or your sweetie to something indulgent without the guilt?!?

With the Superbowl last weekend and Valentine's Day next week, the caloric intake for some lately has been out of this world.
If you're anything like me you like to have a treat once in a while. A smooth, chocolate-y dessert is always option. Double the joy when paired with a chocolate cookie made using egg whites and dark chocolate.

Clean Eating does allow for everything in moderation, if you're going to have a dessert then these recipes are a perfect choice. I always have organic cane sugar on hand since the days of refined sugars are gladly behind me. As I said, these treats are in moderation.


I would have never guessed that a chocolate pudding, or any pudding for that matter would have oats in the recipe but it's a great opportunity to add some density and protein to a dessert. Many of the ingredients are things that you have on hand so you can easily make this is quick and delicious recipe.


Valentine's Day is for lovers but it's also for the single ladies (and men) in the world.

Mexican Frozen Chocolate Pudding
Ingredients:

• 2 scoops chocolate whey protein powder
• 1/4 to 1/2 cup brewed coffee, cooled
• 1/4 cup instant oats, unflavored
• 1/4 cup low-fat cottage cheese
• 2 tbsp sliced almonds
• 1 cup fat-free whipped cream

Instructions:

ONE: In a bowl, combine all ingredients except whipped cream. Use an immersion blender to mix until smooth.

TWO: Add more coffee if too thick. Fold in whipped cream.

THREE: Refrigerate overnight and serve or freeze for an hour, stirring every 15 minutes

**Nutrients Per Serving: Calories: 140, Total Fat: 3g, Sodium 105mg, Total Carbohydrates: 12g, Sugars 3g, Protein: 15g, Iron: 3g

Chocolate Cookies
Ingredients:

• Olive oil cooking spray
• 6 oz dark bittersweet chocolate, broken up
• 3 large egg whites
• 1 1/2 cups Sucanat, divided
• 1/2 tsp vanilla extract
• 1/3 cup unsweetened cocoa
• 4 1/2 tsp arrowroot powder

Instructions:
ONE: Preheat oven to 375 degrees F and lightly spray two baking sheets with cooking spray.

TWO: Place chocolate in a microwaveable bowl and heat on high until chocolate melts, approximately two minutes, stirring once halfway through; set aside to cool slightly.

THREE: Using an electric mixer on high speed, beat egg whites until they form soft peaks; gradually beat in one cup Sucanat and continue beating until mixture appears creamy; add vanilla.

FOUR: In a separate small bowl, combine remaining half cup Sucanat, cocoa and arrowroot powder; then beat into egg whites on low speed.

FIVE: Stir in warm chocolate and continue stirring gently until mixture thickens.
SIX: Place rounded tablespoons of batter onto prepared baking sheets and bake for 10 minutes. Cool on sheet pans for an additional 10 minutes before transferring to racks to cool completely.

**Nutrients Per Cookie: Calories: 90, Total Fat: 3g, Trans Fat: 0g, Sodium: 15mg, Total Carbohydrates: 16g, Sugars: 14g, Protein: 1g