Getting Healthy from the Inside Out

Archive for the ‘Dessert’ Category

Chia Colada Pudding

So, I’ve fallen in love with chia… with all the wonderful properties, it’s a fantastic addition to any diet! And it makes for a fantastic, guilt free dessert with LOTS of variations!

Today I had an idea (well… yesterday- I just got around to making it today!) for using up some left over pineapple and juice. Why not make a tropical chia pudding… kinda like, you guessed it… a pina colada!

Can you say YUM?!

So… there’s no pics… as we ate it all… and though the recipe should have been 4 servings (2 each) we finished it in one sit down… it’s a good thing it’s a “guilt-free” dessert… casue it IS just that good!


  • 1 Can (Thai Kitchen) Lite Coconut Milk… this is just over 1 1/2 cups
  • Top up with reserve pineapple juice to make 2 cups liquid
  • 1/2 can pineapple tidbits
  • 6 Tbsp chia seeds (1/4 cup + 2 Tbsp)

(*See Note)


  1. Place coconut milk, pineapple and juice in blender. Blend until very smooth. Add chia seeds and pulse until mixed will.
  2. Seperate into 2-4 dishes. Allow to chill minimum 2 hours.
  3. ENJOY!


I used the remainder of the pineapple tidbits after making ham and pineapple pizza the night before. You can use the full can (of each) but the amount of chia seeds used would have to be adjusted accordingly. Even with the measurements above, another Tbsp would have been better to make it more thick.

1 Cup fluid = 3 Tbsp chia… and a little trial and error!


Chia berry pudding

When I tell my clients I’m planning on shifting to a Vegan (and as raw as possible) diet, I often get crossed eye looks. When the majority of people’s diets out there are (often) highly processed, nutrients cooked out of the food, and replaced with chemicals and fillers, it seems foreign for someone to willingly walk away from all that convenience.

But with proper planning and preparation, eating Vegan is easy and Raw fairly simple! Though I do still eat animal products occasionally (though I’m trying to keep it to byproducts like yogurt and whey powder) I’m hoping to make the transition to 100% Vegan and eventually as much Raw as possible. For now, I’m trying new recipes and taking my time finding what works for me!

The hardest thing was breakfast. When I usually only ate eggs, it was hard coming up with something to replace it with.

Until now!

I’m totally addicted to this berry pudding- and it has lots of options with using different berries!


1 banana
1 1/2 cups mixed berries (try 1 cup strawberries and 1/2 cup another berry)
1/2 cup almond milk
3 tbsp chia seeds


In a food processor, process the fruit until smooth. Add the milk and chia seeds, pulse until blended.

Watermelon cucumber salad

I always forget about this salad but it’s a regular at my father in laws house in the summer time. It’s PERFECT for the hot weather- super easy to throw together and absolutely refreshing!

The ingredients might be odd- I know the first time I had it, my first reaction was “HOW can that possibly be good?!” and then “that’s it?!”… The flavors work perfectly well together and it’s SO easy to prepare!


Feta Cheese
Fresh cracked Pepper

Dice watermelon and cucumber, combine in bowl. Crumble feta cheese, top with fresh ground pepper and mix together.

Like I said: SUPER easy to make! And the ratio of the ingredients can easily be adjusted to personal tastes!

Chocolate protein Pudding

Mmmmmmm… Chocolate! I tend to play a lot with my protein powder… Looking for new and delicious ways to use it! And if it tastes richer than it actually is- all the better!

I don’t know why I didn’t come up with this sooner- maybe because it is a simple recipe- a stupid simple recipe!!!

Simple is nice!



1/2 Cup Vanilla Protein Powder
1/4 Cup Cocoa
5-6 packs Stevia
1/4 Cup + 1 Tbsp Milk of choice (flax milk used)
1/2 Tbsp Gelatin


Combine all ingredients. Mix well. Eat!

…like I said… Simple!

The first couple times I made this, I didn’t use the gelatin- I thought adding it would help set it, but if I was making it and eating it right away (instead of refrigerating it for a couple hours like tonight) I would omit it.


Calories 144.5
Fat 2 g
Carbs 9 g
Fiber 3.5 g
Sugar 2 g
Protein 27 g

The flower used as garnish is a nasturtium bloom… Yes, they are edible! Great on salads, they add a peppery taste!

Lemon Blueberry Chia Pudding

What happens when you want dessert and have no chocolate to make the chocolate chia pudding?

You use what you got and hope for the best!

And the best part? It turned out!

And don’t worry, it tastes MUCH better than it looks! The cocoa hides the color of the dark seeds- looks like mud pudding!


Makes 2 servings

Zest 1 Lemon
Juice from 1/2 Lemon
Almond milk (to make up 1 cup)
2-3 packs Stevia
3 Tbsp Chia Seeds
Blueberries for garnish


Zest lemon (it’s simply easier to do before juicing) and set aside.

Juice 1/2 lemon. Place in measuring cup and top with almond milk to 1 cup. Stir in Stevia and lemon zest and mix well.

Add chia seeds and stir in. Allow to sit for 1 hour, stirring occasionally to break up any lumps while it’s “gelling”.

Spoon into 2 dishes, top with blueberries, and ENJOY!


Chocolate Protein Paleo Muffins

MMMmmm… chocolate! Personally, can’t get enough! It was probably a contributing factor to reaching 210+ lbs! Well… that… and sugar in general… and lack of exercise… BUT, I loooooooooove chocolate!

And with these, I get it every single day!

I adapted the other Paleo recipe I had to allow for my sugar/chocolate cravings I may have- and this keeps them at bay! Having this little bit each day is enough to resist any binging- AND they’re healthy!


  • 1/2 Cup Almond Flour
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour
  • 1/2 cup non fat greek yogurt
  • 2 scoops chocolate protein powder
  • 1/4 cup Stevia in the raw
  • 1 tsp baking soda
  • 4 egg whites
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1/4 cup 70% cocoa
  • 1 cup milk of choice


1. Combine all ingredients in mixing bowl and mix well.
2. Pour batter into a prepared muffin pan.
3. Bake at 350 for 30 minutes or until toothpick comes out clean.
4. Allow to cool in pan before transferring to wire rack.
Makes 6 large muffins
  • Calories 243
  • Fat 7 g
  • Carbs 28 g
  • Fiber 10 g
  • Sugar 3 g
  • Protein 17 g

And don’t think of these JUST for morning breakfast/snack- they also make an AWESOME dessert! I’ve adjusted the recipe to just make 2 (one for me and one for hubby) and as soon as they’re out of the oven and cool enough to touch, cut them in half, put them in a bowl, top with berries and 0% Greek yogurt… voila! A healthy dessert!

Pineapple “Gelato”

MMMmmmm… pineapple! Nothing screams tropics than a nice juicy pineapple! And nothing beats a nice fresh juicy pineapple!

(screw the canned stuff!)

You may try and convince yourself that the canned stuff is adequate, but lets face it- it’s not!!! Some fruits you can “get away” with the canned stuff, but not pineapple! Once you go fresh, you’ll never want canned again!

But how do you get through the chain link armor to the sweet goodness?!

You don’t really “peel” a pineapple. It’s more like mining for gold with a hammer and chissel! Though it probably seems similar to scaling fish as well- bits and pieces flying everywhere- especially if you don’t cut into the flesh enough! However, I’d take “scaling” a pineapple over fish anyday! At least you don’t have the smell!

But once you get into the good stuff- be prepared to pucker! Tart, tangy, sweetness- there’s all sorts of tastes in one!

I was stupid excited to try gelato with pineapple! I’m certain I’ve had it before, but combining it with coconut milk would be a taste of the tropics and perfect for the stupid hot weather we’d been having recently! Not to mention, light on fat compared to icecreams!


  • 1 fresh pineapple
  • 2 cans lite coconut milk, such as from Thai Kitchen


  1. Remove top, bottom, and tough outer scales and inner core from pineapple. Cut into chunks.
  2. In food processor, process until smooth. If desired, once pulsed a few times, remove 1/2 cup or so of finely cut pineapple to top with when serving.
  3. Add both cans of coconut milk and process until smooth.
  4. Freeze according to icecream maker instructions.

Note that I’m certain an icecream maker doesn’t have to be used, but it’s how I made it! The process of the icecream maker is to incorporate air during the freezing process, making it fluffier.

The pineapple flower I wanted to try after seeing a pictograph of making them- the link no longer works, but the “photo essay” is pretty easy to follow! The hardest part was cutting it thin enough without tearing and figuring out how long and at what temp to bake it at!

The ONLY way this could have gotten better was if I actually remembered to put in the Malibu Rum during the last 5 minutes in the icecream maker! Instead I used it like a sauce… which was just fine!


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