Protein Pumpkin Pie Chia Pudding

Protein Pumpkin Pie Chia Pudding

Protein Pumpkin Pie Chia Pudding 

  • 3/4 cup milk (your choice; I use unsweetened almond milk)
  • 1/2 cup pumpkin puree (not pumpkin pie filling)
  • 1 Tablespoon coconut flour
  • 1 Tablespoon protein powder (I use sun warrior’s warrior blend)
  • 2 Tablespoons chia seeds
  • 1/4 tsp cinnamon
  • 1/4 teaspoon pumpkin pie spice (or 1/8 teaspoon each of nutmeg, cloves, and ginger)
  • 10 drops liquid stevia (or 1 T sweetener of your choosing)
  • 1/4 teaspoon vanilla extract


Option 1 – (my favorite)

  • Add all the ingredients into the blender and puree until smooth. (I opted to leave the chia seeds in for the blending portion since I prefer the texture of blended chia seeds, but if you like a more tapioca like pudding see option 2.)
  • Pour into a bowl or cup and cover with plastic wrap.
  • Allow to chill in the fridge for a few hours (I prefer overnight) so the pudding gets nice and creamy.

Option 2 -

  • Blend all the ingredients except for the chia seeds into the blender until everything is well combined and thick in texture.
  • Pour the mixture into a bowl or cup and add in the chia seeds, stirring everything together. Make sure everything is well combined.
  • Cover your bowl or cup with plastic wrap and allow the chia seeds to absorb the mixture for at least a few hours (I prefer overnight) to set.

Protein Pumpkin Pie Chia Pudding

Once your pudding is ready, eat straight from the bowl and top with your favorite toppings.

It’s not the cutest looking dish in the world, but it’s tasty, and I’d say that’s the most important thing.

What are your favorite simple meals?

What’s your favorite spice? I’m definitely a cinnamon fan.

Healthy Pumpkin Pie Shake

I love to create healthy alternative for the not so healthy treats we all love. Of course, I still believe in moderation, but it’s also nice to have a healthier version instead of the real thing most of the time. Especially if you enjoy them daily, like I like do.

Healthy Pumpkin Pie Shake |

Healthy Pumpkin Pie Shake (dairy-free, vegan, and paleo)


  • 1/2 cup pumpkin (I froze this the night before)
  • 1/2 an avocado
  • 2 tablespoons coconut flour
  • 1 tablespoon protein powder (I use sun warrior)
  • 1/4 teaspoon pumpkin pie spice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract
  • 3/4 cup almond milk
  • a handful of ice
  • a few drops of liquid stevia


  • Place all ingredients into a high powered blender or food processor and blend until everything is thick and creamy.
  • Adjust liquid, spices, or sweetness as desired.
  • Serve in a bowl or tall glass and enjoy!

Healthy Pumpkin Pie Shake |

The coconut flour is the perfect addition to this smoothie because it gives the shake a real “cake like” flavour and a wonderfully thick texture. This recipe also happens to be dairy free, which is an added bonus.

What’s your favourite treat to make “healthier”?

Single Serve Pumpkin Pie Oatmeal

Single Serve Pumpkin Pie Oatmeal

Single Serve Pumpkin Pie Oatmeal (vegan, gluten free)

  • 1/2 cup oatmeal (I use gluten free oats)
  • 1 tablespoon coconut flour
  • 3/4 cup water or almond milk (I used silk unsweetened almond milk)
  • 1/4 cup pumpkin puree
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • sweetener of choice (I used 1/4 teaspoon stevia)

- Preheat your oven to 350 degrees.
- Combine all ingredients in an oven safe dish and lightly grease or tinfoil that dish to prevent the bake from sticking.
- Bake for 25-30 minutes
- Finish off with adding the toppings of your choice! (I chose peanut flour frosting and a few fresh chopped strawberries)

I love the added coconut flour into this, but don’t I usually. It adds that nice cake-like texture to it

Chia Banana Protein Smoothie

It feels like I’ve been gone forever, in reality it’s been three days.

If you saw on twitter, my blog was in commission for most of the weekend, or so I thought. Somehow, I managed to block my own IP address from my website. Not even sure how that’s possible, as I don’t know how to black others. That would happen to me…

green power smoothie

Going green is quite easy, just throw a few spinach leaves into a smoothie and you instantly have a more nutrient filled meal. You can’t taste the spinach, I swear.

These have been my go to Dinners as of late. I just make sure to jam pack them with good stuff.

Chia Banana Protein Smoothie

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 1 scoop sun warrior protein powder
  • a big handful of frozen spinach (so simple – just freeze a fresh bag of chopped and rinsed spinach)
  • 1 tablespoon chia seeds
  • 1/2 of an avocado (optional for added creaminess)
  • 1/4 teaspoon vanilla extract

Just blend and enjoy!

What’s your favorite green filled food?

Everything Happens for a Reason

Everything happens for a reason. I’m a real sucker for this statement. I use it time and time again.

We go through certain situations in life for a reason. Every hardship we go through, we learn a lesson in the end. Even if it isn’t clear in the beginning, when we are aware and willing to learn, we will find a reason.

Everyone goes through tough times throughout their lives.

Sometimes, the answer is simple like getting under the covers a few hour earlier and get a good night sleep. Other times, the answer is more difficult and we have to struggle to get there.

However, there is no magic eraser that can make the past disappear and make our problems go away. Resenting the fact that we’ve gone through unfortunate things doesn’t help our present situations.

In fact, it leaves us stuck. It can leave us in an unhappy place. The only way to get past these feelings is to simply let them go. Let go of the pain we’ve faced and learn the positives that came from these situations.

When you wake up in the morning, you have two choices.

You can wake up on the wrong side of the bed, in a bad mood hating the world. Or, you can wake up on the other side, and smile because you are blessed and alive to live this day any way you want.

Be positive because you have that option. Choose to look at the good in life; all the happiness around you, because I guarantee it’s there. When bad things happen, it can be tough to appreciate them, but something good comes from those events.

I suffered from an eating disorder, and while the disorder wasn’t a positive experience itself, good things have happened because of it. It has made me appreciate every opportunity. I’m more confident, aware, and happy than I’ve ever been before.

Each day, I choose to be grateful, appreciate life, and choose happiness so that I don’t have to live stuck in the past but can look forward to future things to come.

Do you believe everything happens for a reason?

What are you appreciative of today?

Vegan Buckwheat Bowl

Vegan Buckwheat Bowl.

vegan buckwheat bowl

A few people asked about my buckwheat bowl I made on Wednesday. It’s super simple.

Vegan Buckwheat Bowl

  • 1/4 cup buckwheat flour
  • 1 tablespoon hemp protein powder
  • 1/2 teaspoon stevia
  • 1 teaspoon cinnamon
  • 1/2 tablespoon chia seeds
  • 1/3 cup pumpkin or mashed banana
  • 1/2  cup water/milk (you may need a bit extra-just go by texture)

Mix the dry ingredients (including chia seeds) together, add the pumpkin and milk and lightly spray a microwaveable bowl. Microwave for about 5 minutes.

You could also make this in the oven and bake at 350 for about 35 minutes. Depending on your oven.

I prefer the microwave version, since it’s done a lot faster, but whatever works for you!

Healthy Gluten Free Gingerbread

This gingerbread is super delicious. I used a different mixture of flours and they ended up coming out great together.


Gluten Free Gingerbread (makes 1 loaf)

  • 1/2 cup millet flour
  • 1/2 cup buckwheat flour
  • 1/2 cup almond flour
  • 2 teaspoons baking powder
  • 2 teaspoons ground ginger
  • 1/4 teaspoon ground nutmeg
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1/2 teaspoon liquid stevia
  • 1 cup pumpkin puree
  • 1/4 cup plain greek yogurt
  • 2 tablespoons coconut oil
  • 1/4 cup egg whites
  • 3 tablespoons un-sulphured molasses
  • 1/4 cup hot water
  • 1 teaspoon vanilla extract

Preheat oven to 350.

Lightly spray a loaf pan (or use parchment paper).

In a large bowl add in your flours, baking powder, spices, stevia and salt. Mix and set aside.

In another bowl, mix together your molasses and hot water first. Once combined, add in pumpkin, greek yogurt, egg whites, vanilla and coconut oil.

Add the dry ingredients to the wet ingredients. Don’t overmix.

Add the mixture to the loaf pan and bake for 45-50 minutes, or until a toothpick comes out clean.

ginger bread

Allow the bread to cool for 10 minutes before you eat! Enjoy.

What’s your favorite holiday flavour?

Pumpkin Protein Bars

So you all probably by now understand my love for pumpkin. It’s one of my favorite things to always have on hand.

You could always swap out applesauce for the pumpkin though, if you’re that person who prefers apples to pumpkin.

I also have a large amount of protein powder on hand right now, and since it’s definitely not the season for smoothies, I decided to put it to use in these bars for a little added protein bonus.

Pumpkin Protein Bars

  • 1/2 cup amaranth flour
  • 1/4 cup buckwheat flour
  • 1/4 cup protein powder (make sure it’s not whey protein, or it will turn out rubbery)
  • 1/4 cup flax meal (ground flax seed)
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon pumpkin pie spice
  • 2 teaspoons cinnamon
  • 1 cup pumpkin puree
  • 1 teaspoon vanilla extract
  • 2 tablespoons maple syrup (or use 1-2 teaspoons stevia or other sweetener)
  • a few drops liquid stevia (if needed)
  • 3 tablespoons coconut oil


Mix together all the dry ingredients.

Combine wet ingredients (make sure the coconut oil is melted, so that in can combines with the ingredients properly).

Incorporate the dry mix into the wet mixture.

Pour in a lightly greased 8 x 8 pan and bake for 20-25 minutes. (Mine was in for about 22 minutes).

Allow to cool completely before slicing.

As always, this recipe is super simple and doesn’t require a long time baking away.

It’s filled with healthy ingredients and makes for the perfect Snack.

Do you ever use protein powder in baked goods?

Vegan Pumpkin Bread

With all the fun holidays happening the next few months, it definitely gets me into the baking mood. There’s nothing better then having a cozy day inside; along side some movies, a cup of hot tea, and eating freshly baked goods straight from the oven.


Vegan Pumpkin Chia Bread (gluten and sugar free, vegan)

  • 1 cup brown rice flour
  • 1/4 cup coconut flour
  • 1/4 cup protein powder (I used sun warrior, I recommend not using a whey protein powder, or it will get rubbery when baked)
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 1½ teaspoons pumpkin pie spice
  • 1-2 teaspoons stevia or 2 tablespoons maple syrup
  • 1/4 teaspoon salt (to bring out the sweetness)
  • 3 tablespoons chia seeds plus 6 tablespoons water
  • 1½ cups pumpkin puree
  • 2 tablespoons coconut oil
  • 1 teaspoon vanilla extract
  • 2-4 tablespoons almond milk (if needed)


1. Preheat your oven to 350.

2. Combine the chia seeds and water in a small bowl and set to the side.

3. In a large bowl, mix together the dry ingredients.

4. In another bowl mix together all the wet ingredients including the chia “egg”. You may want to melt your coconut oil beforehand, so that it mixes well into the wet ingredients.

5. Add the dry to the wet mixture, and add more almond mild if added moisture is needed. The batter should be thick.*

6. Line your loaf pan with parchment paper or lightly grease your pan.

7. Bake for 50-60 minutes until a toothpick comes out clean and allow to cool at least 10 minutes before you take it out of your loaf pan.

8. Enjoy!

*Do not over mix!

I love how this bread is slightly crispy on the outside, but remains incredibly smooth on the inside.

Do you tend to bake more during certain months?

A Perfect Diet?

I started the day browsing a few blogs this morning, when I came across a few articles attempting to put a label on the “perfect diet”. It got me thinking to my past and how I was on a true quest to find that “perfect diet” that would automatically make me into a happy person (false, a diet will not help you become happy).

There is a certain trap many of us fall into when eating healthy. No, I’m not talking about the dreaded comparison trap. I’m talking about a different trap, the diet trap. It’s when we start to label our food as “good or bad”.

There are so many different “rules” for the healthiest way to eat that we see everywhere. We hear them from all different resources as well, and when there is “scientific evidence” to back it up, it’s easy to fall into that trap.

I’m pretty sure we could all name many of the different “diet traps” out there. low carb diets, don’t eat after 7 PM, high protein diets, no carbs after noon, low fat diets, food combining diets. I could go on and on about the different diet types, and the pros and cons of each one.

There are numerous varieties of food I have neglected because of beliefs I adopted into my lifestyle. While recovering from my eating disorder, I developed these beliefs about certain food items and would insist there is not way in hell I will ever eat x food. There are certain diets that eliminate an entire food group because they “make you gain weight or are unhealthy”.

It scares me how many young woman and men fall across these diet types and become consumed by them, follow their rules and never deviate from them. In return they feel guilt, frustration, depression, and negative thoughts. Restriction becomes the norm and it is so easy to develop an unhealthy relationship with your food. This is certainly true for me and what I have experienced. Even now I still struggle with the “diet trap”.

When we get involved in such restrictive behaviour with our eating habits, it may start out with us thinking we have control over what we are eating; it turns out that eating now controls us. It controls the way we behave, our thoughts, and even our self talk.

When we restrict our diet and eliminate an entire food group, it is obvious our bodies will lose weight simply because we have removed a food group from our diet. If we begin to eat this again, our bodies will gain the weight back and that can cause a lot of stress within people.

Eating should be the most natural thing to us, but instead it becomes quite complicated.we make it quite complicated. There is so much conflict over what is “right and wrong” in what we “should” consume. However, we are all different. We all vary in our lifestyles. We differ in genetics, size, fitness, food likes and dislikes and that’s the way it is meant to be. Doesn’t it then make sense that we all require a different diet?

Restricting calories seems like an easy way to lose weight, but its not that healthiest. When we under nourish our bodies too much our bodies will fight back and leave us feeling stress, anxiety, fatigue, muscle weakness, and other negative consequences.

So, what can we do to undo this unhealthy “diet trap” mindset? Start developing new beliefs. Change your mindset. Give into the control and start to unlock negative beliefs by digging into them, understanding where they came from.

Some people thrive off lots of carbs, while others feel that protein works what is best for them. Its astonishing how many people are searching for that “perfect” diet and can’t accept the fact that no one can answer this question for them. No trainer, nutritionist, or therapist. Its your body that will tell you what is right. You may need to go through many trial and error periods, but if you rely on your body you will find the answer.

Start respecting your body. Enjoy the food you consume, it is nourishing your every cell, providing you energy for the day. Feel beautiful and fit. No matter what size you are. No matter what your fitness goals are, or how far you have to go in your journey. Be present, and realize you are a great person as you are now without “needing” to lose or gain weight”.

Let go and live a balanced lifestyle. Listen to your body and not what other people tell you to eat or not eat. Does your body need more rest, carbs, protein, etc? Once we start listening to our bodies and turn around the negative beliefs we have about certain foods, our minset will change with it and getting past the diet trap will follow. You won’t need to compare your food choices with others because you will know what works for you.

Now that I’ve been listening more to my body, instead of feeding it with minimal calories, intense exercise every day, and never giving it rest days, I’m finally starting to realize what worls for me! I’m clearly not there yet, but it is becoming more apparent each day. Whatever your lifestyle choices are, just make sure you are doing what is right for your body and not what is right for someone else’s. There is a correct way for you to eat…it’s just a matter of you finding it.

Have you been able to find what lifestyle choices best suit your body?

Do you believe that there is one diet for everyone or that we are all different?