After workout, good morning shake recipe …

They say breakfast is the most important meal of the day! I always loved breakfast so it was never hard for me to sit down and eat a couple bites before starting my day but I know that not everyone feels the same way. Drinking a shake in the morning is not as overwhelming as eating a 10 egg omelette, 3 bacon strips and some hash-browns, but on the other hand it is very healthy and helps you start your day off right.

When I eat breakfast, I eat less the rest of the day and I also have more energy. Find out what works for you, a bigger meal, a cereal bar, a shake or whatever it might be, but make sure to not skip breakfast.

Here is a shake recipe I like to drink after my morning workouts:














Apple – Banana Oatmeal Muffins

How about some delicious and healthy snacks for the weekend?

I was trying to find a dessert recipe online that could ease my cravings and it wouldn’t take too long to make either. If laziness hurt…

I found this recipe on the My Fitness Pal blog  via Kim’s Cravings and it was love at first sight. Yes, I ended up making “muffins” again haha but before you would judge me, hear me out: I like muffin recipes …obviously…I think they are great because it is easy to play around with the ingredients, mix them up, take stuff away and/or add more to it if needed and then all I need to do is just throw them into a bowl, mix them up, pour into the pan and taaaaddaaaaaaam….dessert.

This is exactly how it happened this time too and the result was amazing!



2 cups of rolled oats
1 teaspoon baking powder
2 teaspoons apple pie spice* (I did not have this so I skipped it)
1/4 teaspoon salt
1/2 cup applesauce
1 medium apple, grated (nom nom nom)
1 large egg white
1/4 cup honey
2 teaspoons pure vanilla extract
1 cup unsweetened vanilla almond milk
1/3 cup dried cranberries
I also added 1/2 a banana and cinnamon



Preheat oven to  350°F. Throw everything into a gigantic bowl and mix them together! 😀 I don’t like to use muffin paper so I usually put a little coconut oil into the muffin pan and rub it around the spots so the muffins won’t get stuck.

suti2 suti3

Bake it for about 30 minutes or until the middle of the muffins are solid. It took us a little shorter, about 23 minutes. Allow them to cool for about 10 minutes before eating…yes that will be the longest 10 minutes of your life but it is worth the wait!


I put them in the fridge for the night in a closed container and cut them in half in the morning and put peanut butter and mango jelly in the middle…it was a perfect energy bite in the morning and it is great after work out too!!!!

Even Echo approves, with a little wink….Go ahead and try, I promise it is amazing!



Pampering your body inside and out

Hello everyone!

Today’s blog post is going to be a little more serious. I just got done with college and cafeteria food not that long ago. Since then I am trying to take advantage of having my own kitchen, cooking at home and buying healthier food options. (Which is not that hard, compared to the cafeteria meal, they didn’t really raise the bar high) I am still new to the whole ‘organic grocery list and checking out the food label’ thing, but I am learning something new every day.


As I am learning, I am realizing more and more how important it is to take care of our bodies, not only on the outside, but on the inside as well. We pay attention to look good on the outside, we put make up on, fix our hair, wear nice clothes, but then forget to pamper our bodies on the inside.

I know! It is a tragedy that if we wanna buy organic food it costs us a lot more and sometimes I get into a pickle myself thinking it is okay to pick the cheaper, maybe even chemical filled option because I am young, reckless and YOLO…

But my friend once told me after she got tired of me whining about the prices: You know, I get it. Your grocery bill gets higher…but you know what? You pay now, or you pay later. Your choice…and she walked away.
I kind of wish she had a microphone to drop because it would have been even more dramatic that way haha But putting the joke aside: OUCH. But I get it…whatever I save on grocery bills today, might be spending on doctor’s visits in the future.


But but but…how do I know if I am doing it right? If this is worth it? The conclusion I came to is this:

The world is a dangerous place and most of the happenings are out of our control. Health is unfortunately not guaranteed to anyone and why not try our best to maintain it or regain it and give ourselves the best chances possible? Spending on healthier groceries and home cleaning products isn’t my concern anymore. There are plenty other ways to save that extra couple bucks on every month.

Here is an article that a fantastic young lady, Yvette, shared on her social media site. This article is about telling the difference between farmed salmon that is possibly filled with antibiotics, grow hormones and mercury as opposed to wild salmon that is a safer choice to eat!

Please invest 5 minutes in your health and read the article: Farmed Salmon vs. Wild Salmon

Also, if you got a little more time, check out Yvette’s blog about her path, healing, and the fantastic miracle that she has accomplished by changing to a healthier lifestyle and a different way of thinking. She is very motivational and shows you how much is possible if you really want to make something happen.

Go out there and spread the love please!




Fruit bowl, just like how my mom makes it!

I don’t know if you feel the same way, but I am absolutely “desserted-out”…I can’t even look at chocolate, cookies or any kind of sweets anymore. There were just way too many delicious cookies around me this Christmas and my willpower failed me big time. I am not saying this state of my life will last long, but right now my body is craving ONLY healthy food.


So the other day I made my mom’s fruit salad as a late night snack. She used to make this all the time and I can’t believe I forgot about it. It is a pretty simple recipe but such an interesting combo of flavors and also a very-super-amazingly healthy way of snacking…oh aaand on top of that it is delicious over the summer, when it is burning hot outside and you can cool yourself down with an ice-cold bowl of fruit salad…ours was not ice-cold this time…because it is ice-cold outside…those two don’t match.

Prep time is about…hmmm.. 5 minutes 😀


 orange juice




Optional: kiwi and/or mangoes


(yes, I did completely forgot about the bananas, even though they were sitting on the table next to me 😀 )


Grab a large bowl, cut up all the fruit into smaller pieces and then toss them into that large bowl that you just grabbed. Put the orange juice in the bowl until it covers up all the fruit…aaaand you are done. Let it sit for a while so the tastes combine and enjoy your healthy dessert.

(the amount depends on how much of it you really wanna make, I cut up 2 apples and 2 oranges and that was enough for two people)



To Please My Sweet Tooth – Nog, Pumpkin Spice Waffles, and Harry Potter

And the pumpkin madness continues…

I went to Whole Foods the other day with the purpose of getting some eggnog. But unfortunately….or fortunately…(not sure) the nog in the store was placed very closely to a box of pumpkin spice coconut milk (whhhhhaaaaaat??). I never even knew such a thing existed which makes me wanna shed a tear when I think about all those past years of my life when I lived in the dark…

So yes…i got the pumpkin spice coconut milk and the nog and since both of these drinks were placed waaaay too close to the whipped cream and the whipped cream was staring at me like: are you seriously going to leave without me? You know you want me! You will go home, make your drinks, cozy up on the couch and that’s when it will hit you…you will miss me! You will be thinking: ooh i wish I had some whipped cream to put on the top of these delicious drinks…you don’t wanna do that. You don’t wanna regret leaving me behind…

…So I got the whipped cream too….(Have been having some issues with lactose so I went for the rice whip. It tasted just as good, however, it wasn’t as sweet but the drinks were sweet enough on their own)

The magic trio
The magic trio

On the box of the pumpkin spice coconut milk there was a recipe for some delicious pumpkin spice pancakes but since I am crazy about waffles I decided to make them in the waffle maker…We were planning on watching Harry Potter and I felt like some dessert and hot drinks would go well with it on these chilly nights…


Luckily I found all the ingredients in our cupboard that is how I know it was meant to be! But let’s see the recipe here, so it is easier to read:


  • 1½ cup flour – I used whole wheat flour
  • 1 tablespoon sugar – I used coconut palm sugar
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon ginger
  • ¼ teaspoon nutmeg
  • ¾ cup pumpkin purée
  • ½ very ripe banana
  • 1 cup Pumpkin Spice Coconut Milk
  • ½ teaspoon vanilla extract
  • 1 tablespoon vegetable oil – I used coconut oil
  • optional: chopped walnuts or pecans, chocolate chip, chia seeds


  • Whisk dry ingredients first and then add wet ingredients. I added walnuts, chocolate chip and chia seeds to the mix
  • Oil skillet or in my case the waffle maker
  • Pour mix in, cook, flip and tadaaaaaaa
  • Serve with jam, peanut butter, whipped cream, butter or just eat plain…it is delicious

(I tried to use good quality ingredients and healthier options, such as whole wheat flour, coconut oil and coconut palm sugar)


When the waffles were ready I put them aside and made some nog to go with the movie night. I warmed up 2 cups of nog on the stove, poured whipped cream all over it and sprinkled some cinnamon on top…just for the looks and stuff 😀






‘Lecious Pumpkin Muffins – Easy To Make

We have been doing a pretty good job with eating less dessert, but sometimes I just can’t help it, I have to make something sweet…I try to stick to healthy options or at least somewhat healthier versions of my favorite desserts…that is how I ended up making some banana pumpkin muffins the other day.

Yes, I also – like most women – have a pumpkin obsession and I am not even trying to hide it anymore…


So this is how my little muffins turned out, some of them were bigger, some of them were smaller, but none of them turned out pretty haha. They tasted very good though and it was nice to snack on something that is not too bad for us.


  • 1 1/2 cup whole wheat flour
  • 1/2 cup of coconut palm sugar (any kind of sugar that you would like to use)
  • 2 tsp baking soda
  • 1/4 tsp. salt
  • 1 tsp. cinnamon
  • 1/2 pumpkin puree
  • 1 tbsp melted butter
  • 1 mashed banana
  • 1 egg


The recipe calls for mixing the dry and the wet ingredients separately and then mix those two separate bowls together, but I kind of sort of skipped that part and just mixed everything in one big bowl…


  • Preheat oven to 375
  • Mix up all the ingredients in one bowl – if needed add a little bit of milk to make it more liquid
  • Grab a muffin pan and rub a little coconut oil on it to make sure the muffins won’t stick to it
  • Bake for 15-20 minutes


I ended up adding a little bit of milk to the mixture to make it more liquid…then grabbed a muffin pan and instead of using muffin papers (which I am not a big fan of) I just put coconut oil in the muffin pans to make sure they won’t be sticky…after that I filled up the muffin “spots” with the mixture and had one more job to do…tossed them into the stove aaaaand after 20 minutes of baking we had some delicious muffins to eat up.

The muffins turned out very nice, not so much in looks but they tasted great. They were perfect with a morning coffee, as a snack after luck and/or between meals…


♦ If you are as crazy about pumpkin everything and muffins as I am, I would highly recommend trying this recipe… 😀 enjoy!!!! ♦

The 7 step home made granola

I have been having a little trust issue with store bought granola because it has tons of sugar in it. Making it at home is fun and this way I know exactly what is in it aaand it comes out to be cheaper too.

About a year and a half ago we visited Ben’s grandpa who – for breakfast – surprised us with some home made granola.  It was so delicious that we asked for the recipe but during that time I lived in a dorm room and didn’t have a kitchen to make it. But now that I am all grown up and possess a kitchen that has an oven, we felt like it was home made granola time.

Unfortunately during these past 1.5 years I have lost the recipe but Ben’s brother was kind enough to share it with us. You can also find the recipe on the bon appétit website  by Molly Wizenberg.

How to make this deliciousness:

  1. Preheat oven to 300°F and put wax paper on the baking sheet
  2. First 7 ingredients can be mixed in a bowl:
  • 3 cups old fashioned oats
  • 1 cup coarsely chopped pecans – or use almonds, walnuts…whatever you prefer
  • 1/2 cup unsweetened shredded coconut
  • 3 tablespoons (packed) brown sugar – we used coconut palm sugar
  • 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt

3. Stir honey and oil in saucepan over medium-low heat until it becomes smooth

  • 1/3 cup honey
  • 2 tablespoons vegetable oil – we used coconut oil

4. Pour the smooth honey mixture over oat mixture and mix it up
5. Spread the mixture out on the wax paper and bake for about 35-40 minutes. Try to stir it every 10 minutes
6. When it has some nice color, you can take it out from the oven, let it cool
7. Add 1 cup assorted fruit of your choice (I also added some dark chocolate chips (63%) because …. because…. I am weak and I had to. )

And BAAAAAAAAAAAM you got your delicious granola….

Important note: In our oven it is enough to leave it in for only 30 minutes, unfortunately the very first time we made it, we burnt the heck out of it but I guess it was a lesson we needed to learn. So it is good to know how strong your oven is…