My Favorite Healthy Halloween Treat

Halloween is coming. You know what’s even scarier than vampires, ghosts, and skeletons ? The long list of nasty ingredients in the candy kids eat by the bucket-full on Halloween. It can be extremely challenging to find healthy Halloween treats on a holiday dominated by candy corn and fun-size chocolate bars.

One way to ensure a safe and healthy Halloween for your little witch or wizard is to look out for teal pumpkins on your neighbors’ doorsteps. This indicates a house that offers non-food items for trick-or-treaters with food allergies or sensitivities, such as glow sticks, stickers, or small toys.

These Pumpkin Butter Cups are a seasonal and allergy-free take on Peanut Butter Cups! The best part has to be the center–it’s so creamy, pumpkin-filled, and the orange color will get everyone into the Halloween spirit!

Pumpkin Butter Cups


  • 1 cup unsweetened shredded coconut
  • 1 tbsp coconut oil
  • 2 tbsp pumpkin puree
  • 1/4 tsp pumpkin pie spice
  • 1 cup cacao nibs
  • 2 scoops  pure protein powder


  1. Combine coconut, coconut oil, pumpkin puree, and pumpkin pie spice in a blender or food processor. Blend until combined into a “nut butter” like consistency.
  2. Bring a small saucepan of water to a boil. In a glass bowl, place chocolate chips and set bowl over top of saucepan to create a double-boiler (alternatively, you can use a double-boiler if you have one). Consistently stir chocolate until fully melted.
  3. In mini-muffin liners or silicone mold, fill each slightly under halfway with melted chocolate. Roll pumpkin mixture into small balls and place in chocolate. Pour remaining chocolate on top to cover pumpkin mixture.
  4. Place in refrigerator for 30 minutes or until set.
  5. Enjoy!

What’s For Dinner? – The Magic of Marinades

What’s for dinner? That question often instills panic in me as a busy working professional. I know I am not the only one! I decided to take on the challenge and find simple, quick, healthy recipes that I can enjoy making and eating and sharing! I am NOT a cook! I am passionate about health and I know if I can help just one person cook more at home with healthy ingredients, then I am making a difference.

I found the magic of marinades!

I am sharing this one with you because I have  lemon tree and a small herb garden and it is EASY!


Marinating is a simple, versatile technique that can be used to enhance flavor in a variety of dishes. I  have a lemon tree and a small herb garden and just pick my fresh lemons and herbs right from my garden. Marinades are a great way to have variety and yet not take hours to prepare foods.

Marinade Ingredients (to make ¾ cup)

1 lemon, zested

¼ cup freshly squeezed lemon juice

6 tablespoons extra virgin olive oil

1 tablespoon minced fresh garlic

3 tablespoons minced fresh thyme

3 tablespoons minced fresh chives

2 tablespoons minced fresh basil or rosemary

¼ teaspoon red pepper flakes


Ina small bowl, whisk together all marinade ingredients. Place choice of meat, fish, chicken in a resealable plastic bag. Add 1 tablespoon marinade for each portion of protein. Marinate, refrigerated for a minimum of 30 minutes or up to 24 hours. Season with salt and pepper before cooking

Recipe for Cauliflower Fried Rice

Cauliflower Fried Rice is so easy to make. Especially when you buy the ingredients all ready to go. Here is the image of what you need.


  • 3 cups of “riced” raw cauliflower (you can buy it fresh in a bag or frozen or rice it yourself)
  • 1/2 cup frozen edamame
  • 1/2 cup carrots, dices
  •  3-4 garlic cloves, minced
  •  1/2 cup onion, diced
  •  1/2 TBSP olive oil
  •  2 eggs (or 4 egg whites) scrambled (if desired)
  •  3 TBSP tamari or soy sauce
  • Diced chicken (if desired)


  1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)
  2. Next add in carrots and cook until carrots begin to soften, about 3-4 minutes
  3. Next stir in scrambled eggs (if desired)  , cauliflower rice and tamari (or soy sauce). Cook stirring frequently for about 5-7 more minutes.
  4. Enjoy adding in your favorite protein and veg. Possible add-ins, chicken broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and shrimp!

This is delicious, low glycemic, full of healthy fats and good protein and the whole family will love it. I cook it as a full meal and also as a side dish. every time I have made this, people love it.

If you would like to book a coaching session with me for more recipes and meal plans BOOK HERE