Power Bites & Spinach Kale Dip

I taught a little class on snacking this weekend. Snacking is incredibly important and very different for endurance athletes vs. weight lifting vs. yoga/pilates. I thought I would share two great snacking recipes I found. Stay full and feel great about your snacking choices!

A colleague shared a recipe with me for 'power bites'. Full of protein, fiber, and antioxidants - these little bites will keep you full for a long time.

For a sweet snack - Power Bites



1 cup finely shredded coconut, divided
1 cup almond butter
1 cup dried cranberries
1/2 cup raw honey
1/2 teaspoon salt
2 tablespoons chia seeds
3 drops Wild Orange essential oil


1. Set aside 1/2 cup of the coconut. Mix remaining ingredients together. Roll 'dough' into small 1/2" - 1" balls. Roll in remaining coconut.

*Recipe and photo from doTerra. www.doterraeveryday.com/diy-power-bites/

For a savory snack - Spinach and Kale Yogurt Dip

Spinach and Kale Greek Yogurt Dip I howsweeteats.com


2 cups plain Greek yogurt
3 tablespoons mayonnaise
2 tablespoons honey
1 cup finely chopped kale
1 cup finely chopped spinach
3 green onions, finely chopped
1/3 cup red pepper, finely chopped
1/4 cup carrot, finely chopped
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika


1. Mix all ingredients in a bowl. Chill for 2-3 hours to allow flavors to blend.
2. Serve with pita chips or crackers.

*Recipe and photo from: www.howsweeteats.com/2012/11/spinach-and-kale-greek-yogurt-dip/


Blueberry Lemon Poppy Seed Bread

After much delay, it is finally time to post another recipe - a blueberry lemon bread...with poppy seeds! When I was a kid, my aunt used to make this bread whenever we would come to visit her and my cousins. Even now, I still savor the flavors of blueberry and lemon bursting with flavor. This post is dedicated to my Aunt Elizabeth because she shared with my siblings and me some baked goods that I will hope to make for my family one day. Whether you use bread pans or muffin tins, salivating is very much acceptable.

Makes:  Two 9x5-in loaves


For Bread
3 cups flour
1 ½ teaspoons salt
1 ½ teaspoons baking powder
1 ½ Tablespoons poppy seeds
2 ½ cups sugar
½ cup vegetable oil
1 cup unsweetened applesauce
3 eggs
1 ½  cup milk
1 ½ teaspoons vanilla extract
Juice and zest of ½ lemon
2 – 2 ½ cups fresh or frozen blueberries

For Glaze
1 cup powdered sugar
Juice of ½ large lemon


1. Preheat oven to 350ºF. Spray two 9 x 5- in bread pans with non-stick cooking spray.

2. In a medium bowl, mix flour, salt, baking powder, poppy seeds, and sugar.

3. In a separate large bowl, combine oil, applesauce, eggs, milk, vanilla, lemon juice, and lemon zest until mixed well.  Gently fold in blueberries.

4. Gradually add dry ingredients to oil and applesauce mixture.

5. Bake in preheated oven for 55 – 60 minutes or until a toothpick inserted into the center of the loaf comes out clean.

6. Meanwhile, prepare the glaze by combining powdered sugar and lemon juice. Using a toothpick, poke holes over the top of each loaf.

7. Pour the glaze over each loaf. Allow to cool before serving.


Honey Roasted Beets

We had a fruitful garden harvest this year with the most beautiful red beets. When I was a kid, I was convinced that beets tasted like mud. As an adult, I realize that when prepared the right way, beets  are the most delicious salad topper, side dish, or meal.

I love honey-roasted beets -  honey brings out the sweetness of the beets, offering the perfect addition to your next meal. Chockfull of fiber, vitamins A, B, and C, and and array of minerals, grill them or bake them, and you've got one delicious treat waiting to be devoured. Most importantly, if you thought you didn't like beets, try-try them again. This recipe is foolproof!

Serves: 4


1 bunch beets, cleaned, trimmed, and peeled
1-2 Tablespoons olive oil
1-2 Tablespoons honey
Sea salt & pepper, to taste


1. Preheat oven to 400 ºF. Layer 4 sheets of foil on top of each other. Spray with non-stick cooking spray or drizzle with olive oil to prevent sticking.

2. Cut beets into 1-inch pieces. Place beets on prepared foil.

3. Drizzle beets with olive oil and honey. Sprinkle with salt and pepper.

4. Wrap foil around beets to create a foil packet. Place foil packet on a baking sheet.

5. Roast beets for 30-35 minutes, or until soft when inserted with a fork.  Enjoy!


Greek Crustless Quiche

Every summer, I try to take a 'vacation' home to Indiana. It is the only place where I can fully recharge, especially following summer fun in Milwaukee. In Milwaukee summer, there is NEVER a dull hour. Between street festivals, beer festivals, and music festivals, the average Milwaukeean's sleep cycle spells 'havoc'!

On a more important note, my mom had fresh zucchini and cherry tomatoes from her garden. I love cooking for my family, especially if it give my mom a break from the kitchen. This breakfast recipe is a great way to use your summer veggies without adding all of the calories and fat from a heavy crust. Enjoy this garden quiche!

Serves: 6


1 zucchini, shredded

1 1/2 cups fresh spinach

8 large eggs

1/4 cup skim milk

Salt & pepper, to taste

1/2 onion, chopped

1 cup mushrooms, sliced

1 cup cherry tomatoes, halved

1/2 cup reduced-fat feta cheese


1. Preheat oven to 350 ºF. Grease a baking dish (approximately 9 x 9 inches).

2. Using a box grater, shred zucchini. Firmly press zucchini on the bottom and sides of prepared baking dish for the 'crust'.

3. Place a layer of spinach on top of zucchini crust.

4. In a small bowl, whisk together eggs and milk. Sprinkle in salt and pepper. Pour egg mixture on top of spinach. Sprinkle onions on top of egg mixture.

5. Place mushrooms on egg mixture. Gently place cherry tomatoes on top of unbaked quiche. Sprinkle with feta cheese.

6. Bake in preheated oven for approximately 40-50 minutes or until egg mixture is set. Allow quiche to cool about 10 minutes before serving (egg mixture will further set upon cooling).


Pineapple Zucchini Bread

Nothing thrills me more than finding ways to incorporate fresh vegetables from the garden into baked goods. As we are now in the prime of zucchini season, I wanted a  recipe that incorporated a twist on the traditional zucchini bread. The flavors of summer really come out in this combination of rum, pineapple, and unsweetened coconut. Enjoy the taste of summer!

Yield: 2 loaves


4 cups flour
3 cups sugar
2 teaspoons baking powder
1 1/2 teaspoons salt
1 teaspoon baking soda
4 eggs
1 cup unsweetened applesauce
1/2 cup canola oil
1 Tablespoon rum
1 teaspoon vanilla
3 cups shredded zucchini
1 cup canned crushed pineapple, drained
1/3 cup unsweetened coconut
1/2 cup chopped pecans


1. Preheat oven to 350ºF. Grease 2, 9-in x 5-in loaf pans.

2. In a large bowl, combine flour, sugar, baking powder, salt, and baking soda.

3. In a separate bowl, combine eggs, unsweetened applesauce, canola oil, rum, and vanilla.

4. Add zucchini, crushed pineapple, and unsweetened coconut to egg mixture.

5. Stir in flour mixture just until combined. Gently add pecans; do not over mix.

6. Pour into prepared loaf pans, and bake 50-55 minutes or until a toothpick inserted near the center comes out clean.

7. Cool for 10 minutes before removing from pans.