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”?

Vegan Red Velvet Protein Bites

vegan red velvet protein balls |

Red Velvet Protein Bites (Makes 8-10). Ingredients:

  • 1/4 cup protein powder (I use sun warrior, warrior blend)
  • 2 tablespoons coconut flour
  • 2 tablespoons buckwheat flour*
  • 2 tablespoons raw cocoa powder
  • 1/2 cup beet puree (I used this recipe)
  • 2 tablespoons coconut butter (or nut butter of choice)
  • about 2 tablespoons almond milk (if needed)
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon stevia


  • Add all dry ingredients into a bowl until mixed together.
  • Combine the beet puree and (melted) coconut butter together and add that mixture into the dry ingredients.
  • If needed, add the necessary almond milk into the bowl until the mixture becomes a thick batter and is easily formed into balls.
  • Form the mixture into balls and store in the fridge or freezer to easily grab for a Snack.
  • * Note: You could probably use all coconut flour if you’d prefer – just don’t add as much almond milk.

red velvet protein balls|

Instead of using the usual red food coloring to make a classic red velvet color, I opted for beet puree as a more natural and healthy alternative. Please don’t think I’m too crazy for doing this, I mean if you can add spinach to brownies…I’m pretty sure beets are a bit more normal compared to that.

So if you’re feeling ballsy, (get it?) try these out for your next Snack. It’s hard to believe these delicious bites are healthy, vegan, and gluten free, but I swear they also taste amazing too.

What are your favorite no bake recipes?

Top 5 Healthy Frozen Treats

What’s more refreshing in the Summer than a perfectly chilled and satisfying smoothie on a hot day? Well, besides an ice cold beer. Smoothies are kind of my go to during the hot days. Most important of all, the smoothies I make are all healthy and delicious. 

Here are a few of my favorite:

strawberry muffin smoothie |

{ Strawberry Muffin Smoothie. }

orange creamsicle green smoothie|

Orange Creamsicle Green Smoothie. }

The thing I love about smoothies is that they’re impossibly easy to make, easily healthified, perfect on the go meals, and the possibilities are endless. You can literally never get sick of a smoothie since all the ingredients are interchangeable.

healthy strawberry frappe |

Healthy Strawberry Frappe. }

Just switch out the fruits, change your protein powder, add different veggies, nut butters, oats, flours, and different flavors of milk.

chocolate cherry avocado pudding |

{ Chocolate Cherry Avocado Pudding. }

Another great thing about all these recipes is that they are made for one. Sometimes it’s nice to just have recipes for one person, but they can be easily doubled if needed.

healthy mint chocolate chip ice cream |

{ Healthy Mint Chocolate Chip Ice Cream. }

Not sure about you, but I could definitely go for a healthy frozen treat right about now.

What are your favorite frozen treats for Summer?

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?

Healthy Vegan Mint Chocolate Chip Ice Cream

Not only is this recipe sweet, creamy, and tasty; it just so happens to be one of the best chocolate combinations imaginable. Mint and chocolate definitely tie with peanut butter and chocolate as the perfect match.

Therefore, it was time to recreate my favorite ice cream flavor as a kid into a healthy alternative. I mean the only thing better than a cup full of mint chocolate ice cream on a hot day is… nothing, so I just had to make this for you all.

healthy vegan mint chocolate chip ice cream

Healthy Vegan Green Mint Chocolate Chip Ice Cream.


  • 1 large banana, frozen
  • 1/2 avocado 2 tablespoons raw cacao nibs
  • 1/2 cup non dairy milk of choice (I used unsweetened almond milk)
  • a few handfuls frozen spinach (just freeze a bag of organic spinach previously)
  • 1/2 teaspoon vanilla extract
  • 4 mint leaves or 1/4 teaspoon mint extract
  • 1/4 teaspoon stevia
  • 1/2 cup ice

Directions: Place all ingredients into a high speed blender or food processor and blend together until smooth.

Makes 1 serving.

Healthy Vegan Mint Chocolate Chip Ice Cream

Notes: feel free to leave the cocoa nibs out of the smoothie and stir them in at the end, so you can enjoy some chocolate in each bite.
Or boost this ice cream by adding some protein powder or anything else you may find delicious.

I promise you can’t taste the spinach in this recipe – scouts honor. If you wish – you could just use green food coloring if you’re completely turned off by the spinach.

Bute, let’s not get it twisted – this isn’t real ice cream. There isn’t any cream or sugar in this so it won’t taste like actual ice cream. It is in fact, a lot better for you than a bowl of processed food. As well as being refreshing and tasty.

It’s a wholesome and nutritious Snack that I just adore because it’s filled with real and simple ingredients. Not only that but it tastes delicious. So good, so ridiculously simple, it makes for perfect Snack to enjoy in the Summer…or anytime.

Now go blend one up yourself and don’t blame me when you get addicted to this healthy treat.

What’s your favorite ice cream flavor?

Do you like re-creating versions of your childhood favorites?

Favorite chocolate combination?

Chocolate Cherry Avocado Pudding

Chocolate Cherry Avocado Pudding

chocolate cherry avocado pudding

Chocolate Cherry Avocado Pudding

  • 1 small avocado
  • 1 cup frozen cherries
  • 1 tablespoon protein powder (I use sun warrior – warrior blend)
  • 1 tablespoon cocoa powder
  • 1/2 cup almond milk
  • 1/4 teaspoon vanilla extract
  • 1/8 teaspoon himalayan sea salt (or just regular salt) to bring out the sweetness
  • pure stevia extract (to your desired sweetness)
  • optional: ice to add thickness

Place all ingredients in a vita-mix, high-powered blender, or food processor and blend until smooth.

Serve immediately or allow to chill in the fridge or freezer until you eat it!

I like to keep it chilled for a while, it tastes best when it’s nice and cold.

Have you tried avocado pudding before? If not, do it now. Seriously.

Favorite avocado recipe?

Chocolate SunButter Chia Pudding

Good news is I’m feeling a lot better, a few more days on the couch and I should be back to normal. I swear this process has taken a lot longer than I thought it would. Right when I start to feel better, a curve ball heads my way. Thankfully now *fingers crossed* things are on the up and up!

Since I’m still not 100%, I have the most fabulous recipe for you. It’s vegan; which I obviously adore since I’ve had to eliminate dairy and eggs, and also happens to be sugar free and nut free – for others with allergies. I think if any of you have visited Kammie’s blog you know she’s a recipe goddess. And I’m happy to welcome her today!


chocolate sunbutter chia pudding

Hello Lisa Lately readers! I’m happy to be here! My name is Kammie and I am the blogger behind Sensual Appeal.

I have gone through many ups and downs in my life and finally I have adapted the Intuitive Eating approach in the last couple of months which has been a great choice and it has allowed me to begin accepting myself for who I am and learning to trust my body and its cravings. I gave up on dieting in March and I haven’t looked back since.

When you give up on dieting, you also give up on letting guilt creep into your life. There’s nothing good in feeling guilty or shameful for eating something that brings you pleasure. I believe that a healthy life is a life that is BALANCED. That’s where my blog philosophy comes from: I believe that life should be Delicious, Mindful, and Happy! 

Chocolate SunButter Chia Pudding by Sensual Appeal Blog

Today I am sharing something delicious for you guys! Since I live alone, I make a lot of single-serving foods. I have a huge sweet tooth so I knew I wanted to share some kind of a dessert. At first I thought about making a variation of my favorite Chocolate Microwave Mug Cake but I’m still not sick of it so I decided against it. So instead – I’m sharing a single serving dessert that is so healthy it can be eaten for breakfast! Who doesn’t love that?

Say hello to a Chocolate SunButter Chia Pudding! The first time I ever made a chia pudding it was a simple chocolate one. It was so yummy and healthy, I fell in love. Recently, I created a vegan version because I was craving peanut butter and chocolate – so there became a Chocolate Peanut Butter version.

On my latest Trader Joe’s trip, I finally bought a Sunflower Butter that many bloggers have been raving about for a long time now. And man, let me tell you – I now understand what all the rave Is about! Not only is this butter good for people with nut allergies since it’s made with sunflower seeds – but it also super delicious! I couldn’t help myself – another chia pudding was born!

Chocolate SunButter Chia Pudding by Sensual Appeal Blog

Chocolate SunButter Chia Pudding (serves 1) – vegan, sugar free, nut free
Recipe by Sensual Appeal


  • 1/2 cup almond milk, vanilla unsweetened
  • 1 Tbsp Sunflower Butter
  • 1 Tbsp cocoa powder
  • 2 Tbsp chia seeds
  • 1/2 tsp vanilla extract
  • 7 drops Chocolate Stevia or 1 packet Stevia


  • Put all of the ingredients in an immersion blender and blend to combine. Divide between two small glass ramekins or into one larger cup. Cover and stick in the fridge for at least 3 hours, preferably overnight. Enjoy!

Hope you enjoy this yummy dessert (or breakfast)! If you are into healthy sweets and love the combination of chocolate and peanut butter, you will LOVE this nut-free sugar-free vegan Chocolate SunButter Chia Pudding!


If you enjoyed this recipe, I’d love for you to check out my blog for more recipes, healthy living musings and other posts over at Sensual Appeal Blog. Show me some love by liking my Facebook page and subscribing to my YouTube channel!

xo Kammie


Have you ever tried chia pudding?

What are your favorite healthy desserts to enjoy?

Have a lovely Wednesday!

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?

Glowing Green Juice

First, I want to thank you all so much for your positive words, tweets, e-mails, and more!

If you’ve been following my blog lately, you probably know I’ve been recovering from surgery the past few days. Just know everything is fine and it went well! Recovery has been a bit more complicated than I thought, but that one was a bit out of my control.

Today I have my go-to green juice recipe. It’s the perfect pick me up after a few too many treats, or just as a great way to start out each day, which is how I like to enjoy it. It keeps you energized, helps in giving your skin a beautiful glow, and is just overall delicious. I swear green juices aren’t scary, they’re tasty.

Glowing Green Juice.


It’s become an almost daily thing in my life. I heart it so much. Everyday, I enjoy experimenting with new combinations and flavors.

Glowing Green Juice (serves one)

  • 1/2 grapefruit
  • 2 cups of mixed spinach and kale
  • 1 cucumber
  • 3 stalks celery
  • 1-1.5 inch piece ginger root

Wash your veggies extremely well, peel, juice, and drink right away.

You can’t help but love the vibrant green color, it makes me feel instantly healthier when I drink them; I mean how can you not feel healthier drinking and eating green things.

Hopefully, I’ll check in sometime soon. Otherwise I have some more fabulous guest posts to leave you with…since this left my super tired, which is a tad embarrassing.

What’s your favorite juice combination?

Paleo Chocolate Coconut Cupcakes

Happy Wednesday! I hope your week has been great so far!

While I’m still recovering, I thankfully have another amazing guest poster for you all to enjoy! Danielle is a great person, whom I’ve also had the pleasure of meeting last year at the Healthy Living Summit. Not only is she awesome, but the recipes she creates for her blog are amazing as well. You’ll definitely be excited over her paleo chocolate cupcake recipe she’s posting today! 


Hi Lisa Lately readers! Thanks so much to Lisa for letting me guest post today! A little background on me: I am a nutrition and health coach living in Boston who helps women learn to feel amazing about their bodies and boost their self esteem. I blog over at

After posting my chocolate cookie recipe a while back I got a request for Paleo chocolate cupcakes. Ask and you will receive. I got experimenting in the kitchen and came up with these. The chocolate coconut combination is one of my favorites so I was pretty excited when these came together. The frosting got the sister stamp of approval (which isn’t easy when something is Paleo) and the cupcakes were approved my non-paleo dad! I call that a win.



For the Cupcakes-

  • 2/3 cup unsweetened cocoa powder
  • 1/4 cup almond flour
  • 1 tsp. baking powder
  • dash salt
  • 1/4 cup almond butter
  • 2 eggs
  • 2 egg whites
  • 1/2 cup honey
  • 2 tsp. vanilla

*Little note: These cupcakes aren’t super sweet. If you like things on the sweeter side, feel free to add 1/4 cup coconut sugar to the mix.

For the Frosting-

  • 1 can coconut milk (refrigerated overnight)
  • 3 tsp. coconut sugar
  • 2 tbs. shredded unsweetened coconut


  1. Preheat your oven to 350 degrees.
  2. In a mixing bowl combine all of your dry ingredients well.
  3. Mix in the eggs (not the whites), almond butter, and honey, stirring well.
  4. Add in your vanilla.
  5. Lastly in a separate bowl, whip your 2 egg whites using a hand mixer until they begin to form stiff peaks.
  6. Carefully fold your egg whites into your cupcake batter.
  7. Spoon your batter into greased muffin tins being careful not to over mix.
  8. Bake for 15 minutes at 350 degrees.
  9. Remove the cupcakes and let cool completely.
  10. Meanwhile in a mixing bowl whip the thick part of the coconut milk (not the water-this will be at the top of the can), the coconut sugar, and shredded coconut until it thickens.
  11. Top your cupcakes with the frosting and enjoy!

Makes 10 cupcakes


What Paleo or gluten free recipe would you like to see me recreate? I’m always up for a new challenge.