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”?

Dairy-Free Pumpkin Spice Coffee Creamer

With Fall right around the corner, it looks like most of us are pretty excited for all the things Fall entails. The weather, fashion, new trends, pumpkin, hot chocolate, and all the fun festivities that come around this time of year.

If you know me, you know I love my coffee. And I also happen to love pumpkin. So I knew I had to create my own pumpkin spice creamer to make my own version of the famous pumpkin spice latte. Instead of heading out to my nearest Starbucks, I decided to tackle this one myself. It’s cheaper and healthier, so I figured that was a good enough reason to experiment.

Turns out it was a very good idea, as it tasted wonderful.


Pumpkin Spice Coffee Creamer (Dairy-Free, Gluten-Free, Vegan)


  • 1 cup coconut milk (full fat, canned)
  • 1/2 cup almond milk (unsweetened)
  • 1/4 cup pumpkin puree
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • about 20 stevia drops (or 2 tablespoons maple syrup)*

*adjust sweetness to your personal taste.


  • Blend all ingredients together in a blender.
  • Add the mixture to a microwave safe mug or bowl and microwave for approximately 1 minute and 30 seconds (just to allow the pumpkin to dissolve a bit more).
  • Allow your creamer to cool completely before storing in an airtight container in the fridge.
  • Don’t forget to shake the container before you use it!
  • Then just add your desired amount of creamer to your coffee. And enjoy!

vegan pumpkin spice coffee creamer |

Lately this has been my go to drink of choice. It’s slightly sweet, creamy, healthy, and best of all delicious.

You can add this creamer to anything you’d like…of course there’s the go-to coffee, but you could try it in oatmeal, smoothies, and even homemade hot chocolate.

Have you ever had the Starbucks pumpkin spice latte?

Healthy Strawberry Frappe

healthy vegan strawberry frappe |

This is a perfect delicious and healthy treat you can enjoy guilt free!

Healthy Vegan Strawberry Frappe


  • 1 cup frozen strawberries
  • 2/3 cup almond milk (I use unsweetened)
  • 1 tablespoon coconut flour
  • a handful of frozen cucumber cubes or ice (about 6 cubes)
  • 1/2 teaspoon of vanilla extract


  • Add all ingredients to a blender or food processor and blend until smooth. 
  • Serve immediately!

*For my shakes lately, I’ve been switching out ice cubes with cucumber cubes. Do make these you basically wash, dry, and dice the cucumber, place them in individual plastic baggies and freeze the cubes until you’re ready to make a shake or smoothie.

Trust me on this frappe. It’s lush and refreshing – it will rock your socks on (since you know, it’s kind of chilly when you eat a frozen treat). I swear my jokes aren’t always so lame.

healthy vegan strawberry frappe |
Anyways, since Summer is in full swing it’s the perfect opportunity to experiment with lots of raw treats. Cold, fresh, and healthy recipes are right up my alley. Is there anything you’d like me to try and recreate – I’m all for any suggestions and ideas!

With only five ingredients, it’s super simple to make and the good thing about shakes like this, is that you can mix it up by using different berries or frozen fruits in this recipe. I just tried a mango version and it was also awesome.

What are some of your favorite Summer treats?

Choco Cherry Coconut Protein Smoothie


I like to think of myself as the Queen of Eggs.

I could eat them for every meal of the day. I’ve always been like this. My Mom always reminds me of the time when I ate 8 whole eggs for breakfast one day as a child.

Meg the Egg Monster was my name.

While I may be egg obsessed, Lisa is definitely smoothie obsessed and she’s kind of rubbed off on me actually…

My love for smoothies has definitely grown over the past few weeks and I definitely think it has something to do with Lisa and her daily smoothie pictures and recipes!

Although I may never be the Queen of Smoothies and only ever hold the title of being the Queen of Eggs, I hope you enjoy the smoothie recipe I’ve created for you today.

It’s thick, just the way I like my smoothies and it’s definitely nutrient packed, too!

choco cherry coconut protein smoothie

Choco Cherry Coconut Protein Smoothie

Serves 1

1 cup coconut milk

6 ice cubes

1 cup frozen pitted cherries

1 scoop protein powder (I like using vanilla)

1 spoonful cocoa powder

1 spoonful coconut butter

I’ve been obsessed with cherries lately, so this is definitely my go to smoothie lately! Cherries can be called a “super food” as they are packed with anthocyanins, which is an antioxidant which aids in the reduction of heart disease and cancer. Cherries also contain melatonin, which helps regulate sleep cycles. They are a great fruit to have post workout as they aid in the reduction of muscle soreness!

So, go ahead and enjoy yourself some cherries!

If you’re interested in more of my recipes, please feel free to come over and visit me at A Dash of Meg – there are more than enough recipes for you there!

Meg xo


What’s your favorite smoothie combination?

Do you like cherries in yours?

Sweet Potato Quinoa Black Bean Burgers

I really hope you’ve enjoyed this week of guest posts. I certainly had a fun time reading them all!

Before I leave once again, I want you all to welcome Lindsay from The Lean Green Bean. I’m sure most of you already know this amazing woman. Her blog is definitely one of my favorites to read; between all the variety, motivation, healthy recipes, workouts, beautiful energy, and more. Lindsay is quite the blogging extraordinaire as well as an admirable and generous person! And I’m so thankful to have her posting here today! Enjoy!


Hi Friends!

My name is Lindsay and I blog over at The Lean Green Bean. I’m happy to be able to help Lisa out by filling in for her while she’s recovery this week. She’s a HUGE supporter of my blog and a beautiful lady inside and out…but I’m sure you already know that since you’re here reading her blog!

Anyways, for those of you that don’t know me, I’m a Registered Dietitian and on my blog I love to share healthy recipes & meal ideas, workout routines, nutrition tips and more! I know Lisa shares my affinity for sweet potatoes, and since I pretty much live on them, I have PLENTY of recipes that include them. I thought I’d share one of them with all of you today!

Sweet Potato Quinoa Black Bean Burgers with Cranberries

Don’t let the title scare you away! I came up with this recipe back in November, around the holidays, when fresh cranberries were always on sale…I realize that it isn’t exactly cranberry season right now, but I have a hunch that some of you are like me and stocked your freezer with several bags when they WERE on sale so that you could use them throughout the year! If you’re not, this recipe is worth buying a bag for :)


These burgeres are simple to make and I like baking them so I only have to worry about flipping them once! They’re packed with protein and fiber and great on a bun or on top of a salad! Here’s the recipe:

Ingredients (6 burgers)

  • 1 medium sweet potato
  • 2 c black beans, cooked
  • 1/2 c onion, diced
  • 2 cloves garlic, minced
  • 1/2 an avocado
  • 1 c quinoa, cooked
  • 1/2 c fresh cranberries, roughly chopped
  • 1/4 c chickpea flour
  • 1 tsp cayenne pepper
  • 1 tsp paprika


1) Stab the sweet potato all over with a fork and microwave on high for 5 minutes.

2) Scoop the flesh into a small bowl.

3) Add 1 cup of black beans and avocado and mash well.

4) Add the remaining ingredients and use your hands mix until well combined.

5) Form into six patties.

6) Bake at 400 degrees for 18 minutes, flipping once.


Added bonus: These burgers are vegan AND gluten-free! If you don’t have chickpea flour, you could try grinding up some oats and using those instead…or you could try subbing breadcrumbs.


Go ahead! Give them a whirl! And be sure to let me know if you try them…I wanna hear what you think!



Vegan Banana Bread

For the recipe, I wanted to get the most bang for my buck and combine 3 flours. This way there are more nutrients added between the different flours, and I love creating unique textures, tastes, and nutrition profiles that each flour contains.

banana pumpkin bread

Banana Pumpkin Bread (gluten-free, vegan)


  • 3/4 cup oat flour* (I used gluten free)
  • 1/2 cup buckwheat flour
  • 1/4 cup protein powder (I used sun warrior, I recommend a vegan protein powder – it does best in baked recipes)
  • 1 tablespoon baking powder (this may sound like a lot, but it’s a must for vegan and gluten-free baking)
  • 2 teaspoons cinnamon
  • 1 tablespoon chia seed (grind the chia seed into chia seed powder, using a coffee grinder or replace with flax seed)
  • 3 tablespoons warm water
  • 3 tablespoons coconut oil (melted)
  • 1 tablespoon lemon juice or apple cider vinegar (this helps the bread rise, so it won’t come out flat)
  • 1 cup mashed bananas (about 3 large bananas)
  • 1/2 cup canned pumpkin
  • 1 teaspoon vanilla extract
  • 1 full dropper of vanilla stevia + 1 teaspoon stevia

* alternatively, you could use a mix of flour that equals 1 1/2 cups.


1. Preheat oven to 350.

2. Mix your ground chia seeds with the 3 tablespoons of warm water and set aside for ~5 mintes until it thickens up into an “egg like” texture.

3. Mix dry ingredients in a medium sized mixing bowl.

3. Mash banana, melt the coconut oil (separately), and add the rest of the wet ingredients into a large mixing bowl.

4. Slowly add the dry ingredients into the wet mixture.

5. Once the batter is all combined and smooth, place the mixture into a lightly greased or tinfoil covered loaf pan.

6. Bake for 40 minutes or until a toothpick comes out clean.

7. When fully cooked, allow bread to sit for at least 10 minutes before slicing and serving.

What’s your favorite type of quick bread?

What’s a meal or food that reminds you of your childhood?