Tag Archives: #protein

Get your Unicorn Drink On!

You guys know I love unicorns…..right now as I am writing this blog I am staring at a mounted unicorn head. Don’t believe me? Here she is:


As much as I love my unicorn life, I equally love the daily superfood shake I drink. It helps to fill the gaps in my nutrition, eliminates some of the digestive issues I have suffered from in the past, and it allows me to bypass the multivitamin I had to choke down before. Beyond that, I love how creative I can be with recipes while still hooking myself up with a tasty treat that is the same as taking five BIG trips to a salad bar. Huzzah!

Recently I concocted a unicorn version of my beloved ride or die shake and loved it so much I had to share with you all! This recipe is great for summertime, especially since Farmer’s Markets are open and you can snag some amazing fruits!

Katie’s Unicorn Drink


-1 scoop Vanilla Superfood Mix (I use vegan vanilla because I love the taste. You can grab it HERE in a combo box that also has chocolate!)
-1/3 cup pineapple
-1/3 cup strawberries
-1/3 cup blackberries
-12 to 14 oz water or coconut milk, divided into thirds
-Ice if desired

How to make:

-Blend 1/3 of your vanilla superfoods with one of the fruits and 1/3 of the liquid. I also blend in 2 ice cubes. Once that is blended, pour into glass. Repeat two more time with remaining fruits, superfoods, and liquid. As you pour each layer, a fun unicorn layered effect will happen.

-You can top with whipped cream and sprinkles if you really want to, or you can make your own using coconut cream! I prefer this option so it is still on point when it comes to my meal plan!

***Few things I want to share:

-I prefer water, but coconut milk is my runner up when it comes to liquid. You can use almond, soy, or whatever milk you like.

-I prefer milkshake consistency, so I tend to go heavier on the ice. You can omit if you like it differently.

-Someone will ask if they can use their protein powder. Totally up to you. I will say this: The superfoods mix I use is NOT a protein powder. It does have protein in it like what yours may have, but the OTHER ingredients in it that are all natural that make it different. Read your labels. You may be drinking something you think is good for you that isn’t loaded with emulsifiers, sugars, and crap. A $30 thing of protein powder is NOT the same, so I cannot guarantee that taste. If you do want to try mine, let me know so I can get you the best deal!

ENJOY, my unicorns!


Tagged , , , , , , ,

Carbs are out, clouds are in!

Listen, friends….I’m all about that carb life…like 99% of human beings. But…..I have some issues with gluten, so I have to be careful. If I’m going all in with gluten, it’s going to be something really satisfying, like a huge doughnut!

My breakup with gluten meant that my bread intake went from a thriving relationship to pretty much non existent. That makes spaghetti dinners and lasagna and all things Italian a little sad, right???? And don’t get me started on things like egg salad or chicken salad, two of my favorite quick lunches!

Fortunately for me, I stumbled across a recipe awhile back that has been a lifesaver and serves as a wonderful bread substitute: CLOUD BREAD!

For starters, the name Cloud Bread is just fabulous as it is….but there is something to the name. This “bread”, made with only four ingredients, comes out light and fluffy like a cloud. The best part??? It is a protein! Yes, you read that right….nothing carby about it! You’ve got to make it!

Screen Shot 2017-11-11 at 11.03.01 PM.jpg

                                                    Katie’s Cloud Bread Recipe

-3 large eggs
-1/3 cup plain Greek yogurt
-Dash cream of tartar
-Dash of salt (optional)

How to make:

Heat oven to 300 degrees, then spray cookie sheet with nonstick cooking spray. Separate egg whites from egg yolks, placing in separate bowls. Add dash of cream of tartar to egg whites and beat on high until peaks form (between 3-4 minutes). Set aside, then add yogurt and salt (if using) to yolks, beating until blended completely. Fold 1/3 of the egg white mixture into the yolk mixture, then fold in the remaining egg white mixture. Using a spoon, scoop mixture onto cookie sheet, pressing mixture down to resemble a pancake. Bake for 30 minutes or  until golden brown. The “bun” should be crispy when touched. Once you remove from oven, loosen with spatula, then allow to cool. If not serving immediately, store in tupperware container.

***Few notes***

-Don’t over mix when combining the egg whites and yolks.
-When scooping out mixture, make sure scoop is about 3 inches in diameter.
-This recipe makes three servings. A serving is two pieces of “bread”.
-One serving has 94 calories and 9 grams of protein.



Tagged , , , , , ,

Peanut Butter Jelly Time

“Do you think there will be peanut butter on the ship?”

That’s a question I have asked more friends that I care to mention this week.

When it comes to addictions, I think it is common knowledge that coffee is one of my big ones. Peanut butter is a close second. I’m coming clean with it right now because I am tired of peanut butter getting a bad reputation.

I love peanut butter for a multitude of reasons and in a multitude of ways. In my shake, on a banana, on a sandwich with cheese (yes, you heard right….peanut butter and cheese), on a brownie, just on a spoon by itself……it’s such a versatile and delicious item.


Oh, and it has some health benefits, too!

PB is packed with nutrition.
Protein, potassium, vitamins, healthy fat, antioxidants, OH MY! Did you know that peanut butter actually has higher antioxidant levels than beets, apples, or carrots????

PB loves your heart.
Peanut butter can help cut your risk of cardiovascular disease in half, as they assist with reducing inflammation and strengthening blood vessels around the heart.

PB hooks you up with potassium.
Do you love sodium? Potassium helps counter the effects of too much sodium by relaxing blood vessels and lowering blood pressure.

PB is the good kind of fat.
Monounsaturated fat is something your body needs. Many people associate peanut butter as being unhealthy because of the fat content but fail to realize that unsaturated fats differ from saturated fats.

PB helps you fight cravings.
Since it is protein rich, peanut butter actually helps you feel fuller longer. It is also satisfying and assists with sweet tooth cravings.

PB helps with muscle growth.
Protein is key in repairing muscles, as well as providing you with energy to take on the day. PB also has healthy levels of zinc, which contributes to muscle growth.

Now before you go and eat a whole jar, I’d like to say that peanut butter should be eaten in moderation, much like anything. 2 Tablespoons are recommended daily, and you should steer clear of peanut butters loaded with sugar and additives….truly the only ingredient should be peanuts!

Since I have a healthy love affair with peanut butter, I’d like to think I know a think or two about ones that taste amazing. There are so many peanut butters out there, and I am always on a quest to try new ones, especially interesting flavors. Here are a few of my favorites, most of which are hanging out in my pantry as we speak!

Screen Shot 2016-03-11 at 12.24.52 AM

My present PB situation

Nuts N More Salted Caramel or White Chocolate

I am a HUGE Nuts N More fan and was pleasantly surprised when I received my first protein peanut butter from these guys. I first learned about this product during a Shark Tank bingefest (they were on it), and as a salted caramel fan figured it was worth a shot. Of all of the peanut butters I have tried, the salted caramel is my favorite, however, I love the white chocolate as well. Great taste, great source of protein, and backed by Mark Cuban….I like that. My favorite use? Using a teaspoon of salted caramel with a scoop of chocolate vegan Shakeology, 14 oz of liquid (I like 7oz almond milk and 7 oz water), and 4 ice cubes. It’s so good! I can assure you my cupboard will never be without it.

Screen Shot 2016-03-11 at 12.25.23 AM

This should be renamed Bee’s Knees….because that’s what it is.

Justin’s All Natural Peanut Butter

My favorite natural peanut butter! No crazy flavors, just plain old peanut butter. It’s available all over (I get it at Target or Giant Eagle), and I love that the company started out with a single guy selling his homemade peanut butter at a local Farmer’s Market. We all know how I feel about entrepreneurship! Justin’s is what I will be taking with me on our trip….it comes in handy dandy little travel packs that are great for trips….or kids’ lunches….or just to carry because you love peanut butter like it’s your job.

Wild Friends Chocolate Coconut Peanut Butter

I discovered this flavor randomly during a trip to Giant Eagle. I didn’t even need peanut butter that day, but somehow I wandered down that aisle. Wild Friends is a brand I had heard of (I have a friend in love with their sunflower butter), so I gave it a shot. It did not disappoint! Much like Justin’s, this brand started in a little apartment with two roommates just wanting to create a delicious and healthy peanut butter.

You Fresh Glazed Donut Muscle Butter

This is may not fall into an actual peanut butter category, but I had to include it. Gluten free, No GMOs, no additives….and amazing flavor. Yes! This is one that I am often busted eating a spoonful of, but it is great as a spread if you prefer!

Smuckers All Natural Peanut Butter

A classic favorite, Smuckers is great for those of you who may not be interested in any additional proteins or flavor and just want a classic brand to make your PB and J with. It comes creamy or chunky, so you aren’t deprived of your favorite consistency. Bonus: It’s made about half an hour from me, so YAY Ohio!

As much as I love my peanut butter, I do try to stick to the recommended 2 tablespoons a day,  usually one in the morning and one at night. There are days that I want to eat an entire jar….and there are days where sometimes i just might. It’s my healthy fat of choice, and I embrace it #likeaboss. So does my husband……check out the brand and flavors he goes for:

Screen Shot 2016-03-11 at 12.25.31 AM

All this peanut butter chatter has me hungry…..time for a little late night snack.

Peanut Butter, you are the glue that holds my body together.  As far as my love for you goes, #thelimiteddoesnotexist. Thanks for being you, boo.


Screen Shot 2016-03-11 at 12.25.39 AM

Tagged , , , , , , , ,