Pumpkin Pie in a Mug

Pumpkin Pie in a Mug

Gluten free, dairy free, vegan 


2 C Almond milk or Coconut milk
½ C pureed pumpkin
2 T maple syrup
1 tsp pumpkin pie spice (4 tsp cinnamon, 2 tsp ground ginger, 1 tsp ground cloves, ½ tsp ground nutmeg)
1 tsp vanilla extract
Whipped cream (optional)


  1. Combine all ingredients, except whipped cream, in a saucepan.
  2. Heat thoroughly, serve with whipped cream, if using


Powerhouse Tropical Smoothie

Powerhouse Tropical Smoothie

Powerhouse Tropical SmoothieIngredients:

1 C Ice
½ C Guava Juice
½ Mango
½ C Coconut Milk (unsweetened)
1 Very Ripe Banana
1 tsp chia seeds
*optional – handful of Kale or Spinach for extra vitamin & anti-oxidant boost*

Prepare the night before:

  1. Take Chia Seeds and add them to Guava Juice.

In the morning:

  1. Place Ice, Guava Juice, Chia Seeds and Coconut Milk in a high power blender. Pulse for 30 seconds

  2. Add Mango and Banana (greens should be added here)

  3. Blend until smooth and Enjoy!

Health Benefits:

  • Guava: is low in calories but very high in nutritional value. It is heart supportive because it’s rich in antioxidants, vitamin and minerals. Per 3.5 oz serving 396% RDA for Vitamin C which reduce inflammation and fight free radical damage.  It also has Vitamin K, Selenium, Magnesium and Zinc which are important nutrients in battling heart disease.

  • Chia Seeds:  These little seeds are packed with power. They are high in fiber, containing 10g in 2 tablespoons. They also contain Omega-3 fatty acids with 5g per 2 tablespoons. Omega 3 help reduce inflammation, lowers blood pressure and triglycerides. It helps to raise “good” HCL Cholesterol and supports blood thinning.

  • Coconut Milk:  this milk has a sweet tropical flavor, is full of fat, minerals and vitamins, perfect to start off any morning. It is high in antioxidants that help defend the body against heart disease. Studies have show the fatty acids in coconut milk, monoglycerides, are used immediately by the body, preventing it from storing fat that can further lead to heart disease.

Banana Almond Smoothie

Banana Almond Smoothie

banana almond smoothie healthy smoothie recipeIngredients:

1 Medium to Large Ripe Banana
1 Heaping Tablespoon of Nut butter
1 Tablespoon Flax Seeds
½ C Nut Milk (or Milk of Choice)
1 Tablespoon Honey (Agave or Maple Syrup)
Drop of vanilla or almond extract


  1. Break Banana into 1 inch pieces into Blender, then additional ingredients.
  2. Blend until smooth.
  3. Enjoy!

Health Benefits:

  • Banana:  Commonly known as a potassium power house that helps active people reenergize after working out, bananas are also packed supportive nutrients.  They contain essential fatty acids that support brain function. They are also high in Vitamin C, Riboflavin, Niacin, B6 and Pantothoic Acid. Helpful minerals include Iron, Magnesium and Zinc.

  • Flax Seeds: Are a great source of essential fatty Omega 3 alpha-linolenic acid (ALA) and are a good source of magnesium and iron that help support neurological function. It helps support neurotransmitters dopamine and serotonin which are often compromised in a person with ADD. Flax Seed should not be heated because it will damage the nutritional benefits.

  • Honey: Honey has magnesium, zinc, and potassium to name a few minerals. It also has polyphenols that act as antioxidants that can protect the body from free radical damage. Honey is also a source of Riboflavin and B6 which help support the central nervous system by reducing stress, tension and anxiety.