Pumpkin Bars


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  • 2 tbsp Coconut Oil
  • 1.5 cups Plain “Old Fashioned” Oats
  • 4 tbsp Flax Seeds
  • 3 tbsp Hemp Hearts
  • 1 can (16 oz.) Pumpkin (no salt)
  • 4 tbsp Sugar
  • 1 Egg
  • 1 tbsp Ground Cinnamon
  • 1/2 tbsp Ground Ginger
  • 1 tsp Sea Salt

* Makes 12 bars


  1. Pre-heat oven to 350 F.
  2. Combine all ingredients except oats, flax and hemp in mixing bowl.
  3. Add flax and hemp.
  4. Add oats.
  5. Put in 9×9 baking pan lined with parchment paper.
  6. Bake for 40-50 min.
  7. Remove and let cool for 5-10 min.
  8. Cut into 12 bars.

Nutritional Upgrade: Pumpkin Spice Latte

The Pumpkin Spice Latte from Starbucks is one of my favorite fall treats. That said, a tall (12 oz.) latte has nearly as much sugar as a can of Coke. They also aren’t very transparent when it comes to their ingredient list. The Food Babe recently did an investigation on this issue.

Starbucks Pumpkin Spice Latte

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Homemade Pumpkin Spice Latte

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  • Coffee
  • 1 tsp Cinnamon
  • 1/2 tsp Ground Ginger
  • 1/4 tsp Ground Cloves
  • 2 tbsp Canned Pumpkin
  • 1/3 cup Unsweetened Almond Coconut Milk: Almond Milk (filtered water, almonds), Coconut Milk (filtered water, coconut cream [coconut extract, water, xanthan gum, carrageenan, guar gum]), Calcium Carbonate, Natural Flavors, Potassium Citrate, Sea Salt, Carrageenan, Sunflower Lecithin, Vitamin A Palmitate, Vitamin D2, D-Alpha-Tocopherol (Natural Vitamin E).
  • 2 tsp Coconut Palm Sugar


  1. Mix cinnamon, ginger and cloves into coffee grounds.
  2. Brew Coffee.
  3. Mix milk and pumpkin.
  4. Add coffee to pumpkin & milk.
  5. Add sugar to your liking.
  6. Enjoy 🙂

Nutritional Upgrade: French Fries

Mcdonald’s French Fries

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Ingredients: Potatoes, Vegetable Oil (Canola Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat and Milk Derivatives]*, Citric Acid [Preservative]), Dextrose, Sodium Acid Pyrophosphate (Maintain Color), Salt. Prepared in Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil with TBHQ and Citric Acid added to preserve freshness), Dimethylpolysiloxane added as an antifoaming agent.

*The label says it contains 0g of trans fat, but the ingredients list has hydrogenated soybean oil on it. This means that it contains trans fat.

An interesting video on the decomposition of Mcdonald’s french fries.

Homemade Sweet Potato Fries

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  • 1 Sweet Potato
  • 1 tbsp Olive Oil
  • Cayenne Pepper Powder
  • Garlic Powder
  • Onion Powder
  • Curry Powder
  • A few dashes of Sea Salt


  1. Pre-heat oven to 450 F
  2. Cut sweet potato into fries shape.
  3. Put fries on pan and pour olive oil on it. Mix evenly.
  4. Sprinkle spices and salt onto fries and mix evenly.
  5. Bake in oven for about 18 minutes.
  6. Turn fries over to opposite side and bake for another 18 minutes.
  7. Eat and enjoy 🙂

Southwestern Stir Fry


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  • 3 cups Quinoa (cooked)
  • 2 cups of Black Beans (cooked, no salt)
  • 1 Onion
  • 3 Jalapeño Peppers
  • 2 tbsp Coconut Oil
  • Garlic Powder
  • Chili Powder
  • 2 tbsp BBQ Sauce
  • Cilantro
  • Juice of 2 Limes

*Makes 4 servings.


  1. Cook black beans and quinoa as instructed on packaging.
  2. Chop veggies
  3. Fry onions and jalapeños in coconut oil.
  4. Add in black beans and quinoa once veggies are cooked.
  5. Add in seasonings, lime juice and BBQ sauce.
  6. Eat and enjoy 🙂

*Leave in jalapeño seeds if you want the heat. Otherwise, leave them out.