February 12, 20180

These are soooo easy to make! Not only can you make them gluten free, but also use whatever flour you want! I used whole wheat flour (hence how brown they are). They are also a great source of protein! Courtesy of my favorite website for healthier meals,!


This easy homemade bagel recipe is made from scratch with just four (5) ingredients – flour, Greek yogurt, egg white, baking powder and salt!  No yeast, no boiling, no fancy mixer. Bake them in the oven or in the air-fryer!


  • 1 cup (5 oz) unbleached all purpose flour, whole wheat or gluten-free mix*
  • 2 teaspoons baking powder (make sure it’s not expired or it won’t rise)
  • 3/4 teaspoon kosher salt (use less if using table salt)
  • 1 cup non-fat Greek yogurt (not regular yogurt, it will be too sticky)
  • 1 egg white, beaten (whole egg works fine too)
  • (optional toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)**



  1. Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.
  2. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  3. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away).
  4. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)
  5. Top with egg wash and sprinkle both sides with seasoning of your choice. Bake on the top rack of the oven for 25 minutes. Let cool at least 10 minutes before cutting.


  1. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  2. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
  3. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels.
  4. Top with egg wash and sprinkle both sides with seasoning of your choice.
  5. Preheat the air fryer 325F degrees and set for 11 to 12 minutes. Transfer in batches without overcrowding and bake 11 to 12 minutes, or until golden. No need to turn. Let cool at least 10 minutes before cutting.

*To make them gluten-free I tested them with Bob’s Redmill 1 to 1 Gluten Free flour mix, see notes above for oven temp and bake time. The points are 4 SP each with this flour.

**Toppings may add calories and points.


Yield: 4 Servings, Serving Size: 1 bagel

  • Amount Per Serving:
  • Freestyle Points: 3
  • Points +: 4
  • Calories: 152 calories
  • Total Fat: 0.3g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 434mg
  • Carbohydrates: 26.5g
  • Fiber: 1g
  • Sugar: 2.5g
  • Protein: 10g


Get my favorite air fryer below! I like the bigger version because there are more presets and you can do more in it! (this is an affiliate link)

October 4, 20170

Anyone else looking for healthier versions of your favorite non-pumpkin fall drinks? Try some of these! Let me know what you think of the recipes.

(courtesy of Team Beachbody Blog Recipes)

Candy Cane Cocoa Latte

(Makes 1 serving)

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.

½ cup low-fat (1%) milk
2 Tbsp. unsweetened cocoa powder
½ tsp. raw honey (optional)
1 cup black coffee, brewed (or 1 shot espresso)
¼ tsp. pure peppermint extract
1 fresh mint leaf (for garnish; optional)

1. Bring milk, cocoa powder, and honey (if desired) to a boil in small saucepan over medium-high heat, whisking to blend.
2. Remove from heat once mixture comes to a boil. Whisk vigorously until frothy.
3. Pour coffee into a large mug. Top with milk mixture and extract; mix to blend. Garnish with mint leaf if desired.
4. Serve immediately.
Nutritional Information (per serving):
Calories: 112
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 5 mg
Sodium: 76 mg
Carbohydrates: 16 g
Fiber: 2 g
Sugars: 3 g
Protein: 7 g


Portion Fix Containers
1 Yellow
½ tsp.


Lower-Sugar Apple Cider

(Makes 1 serving)

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.

1 cup water
1 bag apple cider tea (or apple-flavored herbal tea)
1 cinnamon stick
1 tsp. raw honey

1. Bring water to a boil in small saucepan over medium-high heat. Remove from heat.
2. Add tea bag and cinnamon stick; allow to steep for 2 minutes.
3. Remove tea bag and cinnamon stick.
4. Pour into a mug. Add honey; mix well.
5. Serve immediately.

Contains 20 calories, 7 mg sodium, 6 grams carbohydrates, 5 grams sugar. Portion-fix: free.


Salted Caramel Cold-Brew Coffee

(Makes 1 serving) Add cafe latte shakeology in place of cold brew and make a super healthy shake!

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None

1 cup cold brewed coffee, cold
1 tsp. pure caramel extract
½ tsp. pure vanilla extract
1 tsp. pure maple syrup
2 Tbsp. unsweetened almond milk
1 pinch sea salt (or Himalayan salt)
1 cup ice

1. Place coffee, extracts, maple syrup, almond milk, salt, and ice in blender; cover. Blend until smooth.
2. Serve immediately.

Portion Fix: 1/2 yellow


If you love the classic culinary union of chocolate and peanut butter, give this sophisticated and slightly exotic spin on hot cocoa a try. It might sound a little weird, but tahini (spreadable sesame paste) adds a nutty richness to an otherwise ordinary mug of warm cocoa. Add a pinch of sea salt, if desired, to accentuate the sweet and savory flavors even more.

Tahini Hot Cocoa

(Makes 1 serving)

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.

1 cup unsweetened coconut milk beverage (or unsweetened almond milk)
2 Tbsp. unsweetened cocoa powder
1 tsp. tahini paste
½ tsp. raw honey

1. Bring coconut milk, cocoa powder, tahini, and honey (if desired) to a boil in small saucepan over medium-high heat, whisking frequently.
2. Pour into a large mug; serve immediately.

Portion Fix: 1 yellow, 1 tsp

August 25, 20160

These muffins hit the sweet spot for me…I love the combo of orange and cherry together. SO yummy!

SERVES: 12 (1 muffin each)
Prep Time: 10 min.
Cooking Time: 20 min.
BLUE – ½
OILS – 1½

Nonstick cooking spray
1½ cups all-purpose gluten-free flour, sifted
½ cup almond flour, sifted
2 tsp. baking powder
½ cup chopped raw walnuts
1 tsp. sea salt (or Himalayan salt)
¼ cup extra-virgin organic coconut oil
2 Tbsp. all-natural peanut butter
¾ cup pure maple syrup (preferably Grade B)
1 Tbsp. finely grated orange peel (orange zest)
¾ cup fresh orange juice (approx. 1 to 2 medium oranges)
2 tsp. ground flaxseed
1 cup thickly sliced banana, very ripe (approx. 1 large banana)
1 tsp. pure vanilla extract
½ cup chopped fresh cherries

1. Preheat oven to 375º F.
2. Prepare 12 muffin cups by lining with muffin papers and lightly coating with spray.
3. Combine flour, almond flour, baking powder, walnuts, and salt in a large mixing bowl; mix well. Set aside.
4. Place oil, peanut butter, maple syrup, orange peel, orange juice, ground flaxseed, banana, and extract in blender; cover. Blend until smooth; approx. 30 seconds.
5. Add peanut butter mixture to flour mixture; mix until just moistened. Do not overmix.
6. Add cherries; fold until just mixed.
7. Spoon batter into prepared muffin cups. (One-quarter cup batter should fill each cup about three-quarters full.)
8. Bake for 18 to 20 minutes, or until tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
9. Remove from oven; allow to cool for 5 to 10 minutes before removing muffins from pan and cooling completely on a rack. Enjoy!

• Not all brands of all-purpose gluten-free flour are vegan, so be sure to check the label.
• Grade B maple syrup has a very strong, intense flavor that can be similar to molasses, and is perfect for baking


1 banana, large, very ripe
6 oz. cherries, fresh
1 to 2 oranges, medium
1 bag ground flaxseed
1 bag walnuts, raw, chopped
1 jar all-natural peanut butter
1 bag all-purpose flour, gluten-free
1 bag almond flour
1 can baking powder
1 bottle extra-virgin organic coconut oil
1 bottle maple syrup, Grade B
1 jar sea salt (or Himalayan salt)
1 bottle pure vanilla extract
1 can nonstick cooking spray


August 19, 20160

If the following three words mean anything to you, then this recipe may not require further explanation: bowl of Nutella.

OK, so this chocolate hazelnut smoothie bowl doesn’t actually contain Nutella, but the combination of chocolate and hazelnuts comes pretty close. If you’re unfamiliar with Nutella, it’s an Italian chocolate-hazelnut spread that’s taken America by storm. It can be slathered on toast, combined with bananas in a crepe, or squeezed onto your froyo when you’re having a “me” day. It’s amazing, and very high in sugar.

Our healthful interpretation of the chocolate-hazelnut delight contains much less sugar and is higher in protein, making it a nutritious meal that tastes more like a cheat treat than a fiber-packed power bowl.

This Chocolate Hazelnut Smoothie Bowl is as simple to make as a normal glass of Shakeology; just throw it all in a blender and watch it whirl. However, it offers a thicker consistency — perfect for enjoying with a spoon. Plus, it’s garnished with shredded coconut and chopped dark chocolate for texture and sweetness, along with a sprinkling of sesame to add savory balance. It’s hard to believe this chocolate hazelnut smoothie bowl is actually good for you, but believe it! Miracles do happen.

Tip: The higher the percentage of cacao in chocolate, the better. Look for chocolate that is at least 70 percent cacao or higher.

Chocolate Hazelnut Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving


¾ cup unsweetened almond milk
1 scoop Chocolate Shakeology
2 Tbsp. chopped raw hazelnuts
1 cup ice
1½ tsp. unsweetened shredded coconut
1½ tsp. sesame seeds
1 Tbsp. chopped dark chocolate


1. Place almond milk, Shakeology, hazelnuts, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with coconut, sesame seeds, and chocolate; serve immediately.

Chocolate Hazelnut Smoothie Bowl |

Recipe Adapted from: Beachbody Blog

August 18, 20160

Glowing Green Smoothie Bowl

Smoothie Bowls are hot right now and it’s easy to see why. I love power-packing my morning with a dense dose of daily nutrition and knowing that I’ve started my day off with a filling meal. This green smoothie bowl looks HEALTHY but tastes SO good! Switch up your smoothie routine by combining your favorite greens into a delicious and vibrantly colored smoothie bowl. I used spinach, but you could swap in arugula, watercress, or kale. Shakeology makes it even more nutritious, so you can feel extra good about your morning meal or your afternoon snack. Eating your veggies has never been so easy, or so tasty!

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

¾ cup almond milk
1 scoop Vanilla Shakeology
1 cup raw spinach
1 cup ice
¼ large banana, cut into thick slices
1 medium kiwi, peeled, cut into thick slices
2 Tbsp. unsweetened shredded coconut

1. Place almond milk, Shakeology, spinach, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with banana, kiwi, and coconut; serve immediately.

Glowing Green Smoothie Bowl

Recipe Adapted from blog

August 13, 20160

Migas Tex-Mex scrambled eggs with veggies recipe

This version of the traditional Tex-Mex breakfast scramble with crunchy tortilla strips, onions, tomatoes, and peppers has only 229 calories per serving, and the servings are hearty. Perfect for brunch!

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 2 servings

2 large eggs
4 large egg whites
1½ tsp. olive oil
2 (6-inch) corn tortillas, cut into strips
¼ medium onion,chopped
¼ medium bell pepper, chopped
¼ medium tomato, chopped
½ oz. shredded cheddar cheese (2 Tbsp.)

1. Combine eggs and egg whites in a medium bowl; whisk to blend. Set aside.
2. Heat oil in medium nonstick skillet over medium-high heat.
3. Add tortillas; cook, stirring occasionally, for 3 to 4 minutes, or until crisp. Remove tortillas from pan.
4. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
5. Add tomato; cook for 3 to 4 minutes.
6. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until eggs are almost set.
7. Add tortillas and cheese; cook, for 1 to 2 minutes or until cheese is melted.

Migas Tex-Mex scrambled eggs with veggies recipe nutrition facts and meal plan portions

Recipe Adapted from

August 10, 20160

This week we are focusing on some of the basics of healthy eating…EGGS!  Today we are talking about HOW to get the perfect Hard Boiled Egg. I hate it when I go to bite into the egg and come away with a chalky tasting, grey tinged yolk. And peeling them? Sometimes it’s a breeze, but more often than not I’m picking a million little shell pieces from the egg which seem to be hanging on for dear life!
But NO more! Here are some great tips and tried and true reviews on how to get the PERFECT Hard Boiled Egg:
Step 1: Cooking the Eggs
 Boiled Eggs
Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. (I actually measured this using a ruler. This is science, after all.) Heat water over high heat until it is at a full rolling boil. Remove pan immediately from heat, cover with lid, and leave for 10-18 minutes. When time is up, carefully strain the hot water into sink and place eggs directly into a bowl of ice water. (The water shouldn’t just be cold. It needs to be ice cold. I used a large metal mixing bowl, filled it halfway with cold water, and put a large chunk of ice into the bowl to accomplish this.) Do all of this as quickly as you can safely as the idea is to “shock” the eggs. Let the eggs sit in the ice water for at least 15 minutes before peeling.
Results: This was easy, practically foolproof, and produced delicious eggs. The eggs cooked for 10 minutes had soft, flavorful yolks. The eggs that cooked for 12 minutes and I found the yolks a bit chalky for my taste, but still edible. The eggs that cooked for 15 minutes were way too chalky-tasting for me. But, no grey-green color and nothing tasted of sulfur.
How to cook and peel hard boiled eggs times method 1


  1. Preheat oven to 325 degrees F (175 degrees C).
  2. Put 1 egg in each of 12 muffin cups.
  3. Bake in preheated oven for 30 minutes.
  4. Plunge baked eggs in a large bowl filled with ice water until cooled completely, about 10 minutes.



Step 2: Peeling the Eggs

Here are a few tips that seemed to help make peeling the hard-boiled eggs a success:
– Make sure the ice water is super cold.
– Leave the eggs in the ice water for at least 15 minutes. I didn’t find it necessary to crack them before they went into the water.
– Gently tap the egg on a flat surface (I used my kitchen counter) when you’re ready to peel it. Create lots of little cracks all over the egg.
– Do not try to create these cracks by rolling the egg around in your hand. I tried this once. It resulted in a partially squashed egg that stuck to its shell.
– Peel your eggs under cold running water. It doesn’t have to be on full blast, just a little bit. I placed a mesh strainer in the bottom of my sink to catch all the egg shells.

How to cook and peel hard boiled eggs peeling

A few more good things to know:
1. Older eggs are generally easier to peel than fresh eggs because as an egg ages, its pH rises and it begins to shrink away from its shell. This creates an air pocket between the egg white and the egg shell.
2. If you’re using super-fresh eggs (eggs bought from a farmer or if you’re using eggs from your own chickens), it’s often recommended that you let them sit for 10 days before boiling them. If you don’t want to wait, you might want to consider steaming them (instead of boiling them). Pour an inch of water into a pot, insert a steam basket and bring the water to a full boil. Place the eggs in the basket, cover, and let them steam for 15 minutes. This should make them easier to peel.
– If you’re really struggling with peeling, gently crack them all over and then put them back in a bowl of cool water for 15 minutes.

 Stay tuned this week for recipes using hardboiled eggs as well as some of my favorite recipes featuring Eggs! 

*Article adapted from

July 22, 20160

The next time you’re jonesing for a sweet treat, try this easy Cinnamon Bananas recipe. It’s made with naturally sweet bananas, healthy spices like cinnamon and nutmeg and uses a touch of honey.



Total Time: 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.
Makes 4 servings, about ⅓ cup each


2 tsp. raw honey
1 tsp. ground cinnamon
¼ tsp. ground nutmeg
Nonstick cooking spray
2 large ripe bananas, cut into ½-inch slices

1. Combine honey, cinnamon, and nutmeg in a small bowl; mix well. Set aside.
2. Heat medium nonstick skillet, lightly coated with spray, over medium-high heat.
3. Add bananas; cook, gently stirring, for 2 to 3 minutes.
4. Add honey mixture; cook, gently stirring, for 2 to 3 minutes, or until bananas are well coated and soft.
5. Serve immediately.

Tip: Use a nonstick coconut spray for additional flavor.



July 6, 20160

Oh my goodness! If you haven’t heard of cloud bread yet, let me be the first to share the good news. This low-carb, wonder bread (see what we did there?) is amazing! Cloud bread gives you the satisfaction of eating bread, minus the carbs. Made up almost entirely of protein, it is light and fluffy, but sturdy enough to bookend a sandwich or act as toast. And, this recipe has only 47 calories per slice.













Most cloud bread recipes call for eggs, cream of tartar (a natural thickener), and cream cheese, which despite being delicious, is not very good for you. We decided to try making it with several healthier dairy options, including Greek yogurt, ricotta cheese, and whipped cottage cheese. In our testing, all of these ingredients yielded great results, but we found that the breads made with Greek yogurt had the best texture. The sandwich-sized rounds came out of the oven with a crisp exterior and fluffy – you guessed it – cloud-like interior. When stored overnight, they become soft and chewy.

Cloud bread tastes faintly of egg. We found that adding a pinch of salt made it taste more like bread. You can adjust the flavor to your liking with a sprinkling of crushed herbs like oregano or basil, a dusting of paprika or cumin, or sweeten the batter with a dash of honey.   

  • Nonstick cooking spray
  • 3 large eggs
  • 1 dash cream of tartar
  • 1 dash sea salt (or Himalayan salt) (to taste, optional)
  • ⅓ cup reduced-fat (2%) plain Greek yogurt

1/2 RED

  1. Heat oven to 300° F.
  2. Lightly coat large baking sheet with spray. Set aside.
  3. Separate egg yolks from egg whites. Place whites in a medium bowl. Place yolks in a separate medium bowl. Set aside.
  4. Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
  5. Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended.
  6. Gently fold ⅓ of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just incorporated, being careful not to overmix.
  7. Using a spoon, transfer a scoop of egg mixture onto prepared baking sheet, gently spreading into a thick pancake shape about 3 inches in diameter. Repeat with remaining batter.
  8. Bake for 25 to 30 minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen cloud breads with a spatula; allow to cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
  9. Serve immediately, or store in an airtight container.

Recipe Adapted from

June 15, 20160

Sometimes you need a quick sweet treat that’s not going to completely derail your healthy eating. These are so delicious you’ll definitely want more than one! They are a cinch to make and freeze well, if you wanted to double the recipe!


Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 15 servings, 1 ball each

Yellow – 1

1½ scoops Vanilla Shakeology
½ cup old-fashioned rolled oats
⅓ cup all-natural smooth almond butter
4 Medjool dates, coarsely chopped
¼ cup raw walnut pieces
¾ cup shredded carrots
½ tsp. ground cinnamon
¼ tsp ground cloves
¼ tsp ground ginger

1. Combine Shakeology, oats, almond butter, and dates in food processor; pulse until dates are incorporated.
2. Add walnuts, carrots, cinnamon, cloves, and ginger; pulse until just blended.
3. Roll into fifteen balls, about 1-inch in diameter each. Store in refrigerator.