Homemade Almond Butter

Do you know how easy making your own nut butter can be? I LOVE making my own nut butters because they are so easy to make and you only need one ingredient… your favorite nut! Some suggestions are peanuts, almonds, cashews, etc. The list goes on! All you need is a food processor to blend the nut together for several minutes. They will become hot in the food processor and if the consistency remains thick, you can add a little vegetable oil to it (you don’t need a lot!) What better way to add some nut butter to your sandwich or to enjoy as a dip and you can create your very own jar?


*Picture taken by Danielle Colombo, RD*

Happy 4th!

This weekend is known for parties which could also mean that some of us may overeat on some of our favorite barbecue treats! Today, I have a healthy snack that you can bring with you to your next party. Not only is it very fast, but it’s also very simple to make! Bring it to a party for not only you, but your families, friends, coworkers, etc. Why not make something sweet and enjoyable for everyone to enjoy, even children! This is a sweet treat to make made from nature’s very own candy.. fruit! In the following recipe you will need toothpicks, raspberries, blueberries, and mini marshmallows. You can always substitute for other red fruits. Instead of using marshmallows you can also try to use bananas, however they might brown very quickly after slicing them.

The great thing about these little snacks is that you can enjoy them on Memorial Day, the Fourth of July, or any other patriotic holiday to celebrate the USA! Happy 4th everybody! Enjoy the day and be safe!

*Pictures were taken by Danielle Colombo, RD*


Baked Pears with Cranberries and Pecans

pearsLooking for a nice holiday dessert or appetizer? This combination is delicious and full of great vitamins and nutrients!

Makes: 4 servings


  • 4 pears
  • 24 fresh cranberries (or dried)
  • 4 tbsp. chopped pecans
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. ground nutmeg
  • 4 tsp. honey
  • Greek yogurt for pairing, if desired


  • Preheat oven to 375 degrees
  • Halve the pears and then core. Slice a small part off the backside of each pear half to create a flat surface so it sits flat when on the pan.
  • Place the pear halves on a large baking sheet or pan, cored side up. Place 3 cranberries into the cored part of each half. Sprinkle each half with 1/2 tbsp. pecans, nutmeg, and cinnamon. Drizzle with 1/2 tsp. honey.
  • Bake for 25-30 minutes or until the pears are tender. Serve with Greek yogurt if desired.

Nutrition Information:

1 pear half

Calories: 90

Fat: 3g

Carbs: 16g

Sugar: 11g

Protein: 1g


Spice Up Your Salad At Home!

When most people think of salads, they think of them as boring. But guess what… they don’t have to be! Here is a wonderful example of a way to spice up your salad. Share this wonderful recipe with family and friends!

Black Bean Salad:

What you will need: (Serves 4 people)

2 cups dried black beans

1 1/2 tbsp. coriander chopped

1 tbsp. fresh parsley chopped

1 tbsp. lime juice

1/4 tsp. salt

1/4 tsp. black pepper

1/2 cup tomatoes chopped

1/2 cup avocado peeled and diced

2 tbsp. shallots chopped

1 tbsp. green chili seeded, minced

4 cups salad greens


1. Soak the beans overnight. Drain, rinse and place them into a medium size pot. Cover them with water and cook up to 2 hours until the beans are softened.

2. Combine the coriander, parsley, lime juice, salt and pepper in a bowl and whisk. Add beans, tomato, avocado, shallots, and chili and toss well. Cover and chill for 2 hours. Combine with the salad greens shortly before serving!

Photo Credit: http://www.trialx.com

For more great recipes: Healing Foods: Cooking for Celiacs, Colitis, Chron’s, and IBS by Sandra Ramacher

Oat Granola.. A Nice Treat!

A wonderful, delicious recipe for all.. that is if you like granola!

What you will need: (Makes about 6 cups)

3 cups rolled oats

1/2 cup sunflower seeds

1/2 cup almonds, halved or chopped

1-2 teaspoons ground cinnamon

1/4 teaspoon salt

1/4 cup oil (your choice)

1/4 cup pineapple juice

1/2 cup mashed banana


  1. Preheat the oven to 350 degrees
  2. Combine oats, seeds, almonds, cinnamon, salt in a large mixing bowl
  3. In a blender, combine oil, pineapple juice, and mashed banana — blend briefly
  4. Pour the liquid over the oat mixture and blend together well
  5. Spread on a large pan (cookie sheet with edges) and bake for 40-45 minutes stirring the granola 2 or 3 times
  6. When lightly brown, remove from the oven. It will get crispier as it cools down
  7. Store the cooled granola in a tightly capped glass jar

Photo credit: www.kingarthurflour.com

For more fabulous recipes: Get The Sugar Out by Ann Gittleman

NEWS FLASH: Frozen Banana & Peanut Butter Dessert

If you are like me, you might be a little obsessed with peanut butter. I was just on Pinterest and found a healthy, simple recipe if you are fan of bananas and peanut butter mixed together! Here it is..

All you need is:

  1. 5 medium ripe bananas
  2. 1 tbsp. creamy peanut butter
  3. 2 oz. nonfat vanilla Greek yogurt

How to make it:

  • Peel one banana and mash it with the peanut butter and yogurt
  • Peel the other four bananas and slice into half-inch thick slices. Smear the banana, peanut butter and yogurt mixture on half of the banana slices and top with the other halves, making banana sandwiches.
  • Place on a plate and freeze for at least 2 hours

And.. that’s it! Do you have any banana/peanut butter recipes you would like to share?


Blueberry Banana Pancakes, Only 3 Ingredients!

Do you enjoy pancakes in the morning? Are you a fan of blueberries and bananas? Instead of indulging in a high calorie breakfast of regular pancakes, try this recipe out! This recipe only requires 3 ingredients.. can it get any easier?!

  1. 1 large banana
  2. 1 large egg
  3. 1 handful blueberries


  • Peel and slice the banana
  • Mash the banana and the egg
  • Mix until fully combined
  • Heat a skillet on medium heat
  • Fill 1/4 cup with the pancake mix
  • Add 5-7 blueberries
  • Cook until lightly brown

What do you think? Do you have any healthy recipes you would like to share?



For more information on this recipe: http://undressedskeleton.tumblr.com/post/38657925508

Summer Snack.. A Must!

Looking for a new, healthy recipe for the summer?

Are you a peanut butter fanatic?

Than you must try this creamy peanut butter dip!

    • Take one 5.3-ounce container of nonfat Oikos Greek Vanilla yogurt.
    • Mix in two tbsp. peanut butter (I prefer crunchy), 1/2 tbsp. honey, and 1/8 teaspoon cinnamon.
    • Serve with slices of apple, banana, and pear. Store unused portion in the fridge.

Makes four, two-tbsp. servings. Each serving contains 66 calories, 3.75 grams of fat, .5 grams of saturated fat, .75 grams of fiber, and 5.5 grams of protein.

Visit www.fitsugar.com for more amazing recipes and nutrition tips! (What an awesome site!)

Sweet Treat In The Heat!

Here’s a healthy dessert I came across on Pinterest: Watermelon Strawberry Mint Popsicles

“These low-calorie watermelon strawberry mint popsicles are sweet, refreshing, and, with only three ingredients, a cinch to make.”

INGREDIENTS- Makes about 8 popsicles

4 cups of cubed seedless watermelon (about half a medium melon)
12 fresh mint leaves
10 large strawberries (leave four whole and cut the rest into bite-size chunks)


1. Blend watermelon, mint leaves, and four whole strawberries in a food processor or blender until smooth.

2. Put a few chunks of strawberries in the bottom of each popsicle mold. Fill halfway with watermelon mixture and then add a few more strawberries to each mold. Fill almost to the top with the mixture and place the sticks on top.

3. Freeze for at least three hours and enjoy!


So Many Ways To Eat Sweet Potatoes!

Looking for creative ways to incorporate sweet potatoes in your diet? Here are some great recipes!

  • Roast sweet potatoes and red bell peppers together for a delicious mingling of flavors and then place over a bed of spinach or arugula and sprinkle with white balsamic vinegar. Serve this as side dish or add goat cheese and grilled chicken for a satisfying lunch.
  • You can make a creamy soup in a flash with the help of a food processor or blender. And vegetarians take note: it works just as well if you sub vegetable stock for chicken broth.
  • Make Sweet Potato Chips!
  • Grated sweet potatoes get mixed up with cinnamon, nutmeg, eggs, and flour to make a baked sweet potato latke!
  • Make Rosemary sweet potato wedges: Skip the home fries and try these sweet potato wedges instead. Baked in the oven, they are packed with beta-carotene and are lower in fat than a fried potato—but still have a satisfyingly crisp skin.
  • Mashed sweet potatoes
  • Sweet potatoes and apples turn greasy old hash browns into a sweet and healthy explosion of antioxidants.

Apple & Sweet Potato Hash Browns:

Ingredients: (Serving size: 8)

  • 2 tbsp. canola oil
  • 1 large apple, sliced into thin matchsticks
  • 1/2 cup thinly sliced onion
  • 3 medium sweet potatoes, cut into thin matchsticks (About 2 cups)
  • cinnamon


1.  In a large skillet, heat 1 teaspoon oil over medium-high heat. Add apple and onion and cook until soft (about 4 minutes). Set aside in a covered bowl. Add 1 tablespoon oil to skillet. Spread potatoes in pan in an even layer and press them down lightly with a spatula. Cook until golden brown on the bottom (about 5 minutes). Drizzle with remaining oil and flip potatoes. Cook for about 5 more minutes.

2.  Add apple and onion mixture to potatoes and heat through. Sprinkle with cinnamon and add salt and pepper to taste.


For more recipes: http://www.womenshealthmag.com/nutrition/healthy-sweet-potato-recipes?page=5