Archive of ‘Healthy Snacks & Sides’ category

Keto Chocolate Peanut Butter Fat Bombs

OM – FREAKING – GOSH!!! Other people are downing sugar for Halloween…but not me! I’m now a fat burner, not a sugar burner, my friends. But don’t get me wrong…I freaking LOVE food, LOVE chocolate, and DUH, love peanut butter. These keto chocolate peanut butter fat bombs are EVERYTHING.





Chocolate Layer:
  • 2 tbs coconut oil melted
  • 4 tbs peanut butter
  • 4 tbs unsweetened cocoa powder
  • 1/4 tsp vanilla extract
  • 1/4 tsp Stevia (I used 1/4 cup Swerve instead of stevia)
Peanut Butter Layer:
  • 2 tbs coconut oil melted
  • 4 tbsp peanut butter or almond butter
  • 1/4 tsp vanilla
  • 1/4 tsp Stevia


Chocolate Layer
  1. Combine all ingredients for chocolate layer, stir till smooth.
  2. Pour in muffin cups and freeze about 10 minutes.
Peanut Butter Layer
  1. Combine all ingredients for peanut butter layer.
  2. Pour on top of chocolate.
  3. Freeze until firm.
  4. Keep refrigerated or frozen until ready to eat

Curious about how I’m supplementing my keto diet with ketones? Head here


Cheesy Cauliflower Nachos

So I’ve decided to start doing a little Youtube cooking show! It’s an idea I have been throwing around for years but finally decided to actually execute!! I started with Cheesy Cauliflower Nachos! Why? Because nachos freaking rock!! 


Cheesy Cauliflower Nachos
  1. 1 medium head cauliflower, cut into florets
  2. 2 tsp. olive oil
  3. ½ tsp. ground cumin
  4. ¼ tsp sea salt (or Himalayan salt)
  5. ¼ tsp. chili powder
  6. ¼ tsp. pepper
  7. ¼ tsp. garlic powder
  8. ½ cup shredded Mexican blend cheese
  9. ¼ cup chopped red bell pepper
  10. ¼ cup chopped orange bell pepper
  11. ¼ cup chopped yellow bell pepper
  12. ½ cup mashed avocado seasoned with a pinch of sea salt
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
  1. Preheat oven to 425º F.
  2. Place cauliflower on baking sheet. Drizzle with oil. Sprinkle with cumin, salt, pepper, chili powder, and garlic powder (or actual garlic); toss gently to blend. Spread evenly on baking sheet.
  3. Bake for 30 to 35 minutes, or until tender crisp and golden.
  4. Top evenly with cheese and other toppings except guacamole. Bake for 3 to 5 minutes, or until cheese is melted.
  5. Serve immediately.
  1. Feel free to be creative and pick your own toppings!!
Sami Skow

Healthy Apple Pie

Yesterday Brian and I went to Eastmont Orchards to pick apples! Totally basic, right?! It was actually Brian’s idea to make a healthy apple pie when we got home using the apples we picked! And I love dessert so healthy apple pie sounded FINE by me!!

I’m a total city girl. I grew up close to NYC and went to college there, but I’ve always found something so peaceful about farms, nature, actual TREES (beyond Central Park). I actually grew up horseback riding and that farm smell is something that I’ve always loved (yes, horse poop and all!). I’m really happy Brian picked this date!

Brian picking apples

A benefit of having a tall boyfriend, haha! All of the apples that were lower down were gone. But Brian could reach the ones that were high up!

Brian and I

Dating a police officer is really hard, and if you’ve been following my journey you’ll know that we DID break up for about four months. We are constantly growing both individually and together. I think it’s important especially with a crazy schedule to focus on communication, compromise, and balance. I’m excited for this new chapter in our lives!

Me at the Orchard

As I said…totally basic. Once it’s knit Ugg season, I’m in my happy place!!

Brian and I

The farm also had some fresh veggies so we bought a spaghetti squash. In addition to the healthy apple pie, I made lasagna stuffed spaghetti squash for dinner! Expect that recipe in a separate post!

Me at the orchard

All in all, it was a really awesome day! Brian typically works on Monday but he had off because of the holiday. I was really grateful that I make my own schedule so that I could spend the time with him. If I was still working my old job I’d have been working. Brian is usually off on Thursdays and Fridays. I also wouldn’t have been able to spend time with him on those days!!!

I think when we are in relationships, it can be really easy to gain what I call “relationship weight.” But I think planning healthy dates can be really beneficial! Thursday we may go hiking, and yesterday we walked around the farm and made a healthy recipe together! We definitely fell into this common pitfall before. Relationship weight is REAL!! Just make sure to combat it and communicate your needs! Now we often make healthy recipes together, workout together, and avoid temptation when possible (of course no one is perfect!!).

Healthy Apple Pie


Healthy Apple Pie Recipe
A healthy apple pie recipe that still ABSOLUTELY hits the spot!!
  1. 1 1/3 cups Bob's gluten free flour
  2. 3 tbsp sugar of choice
  3. pinch pure stevia OR additional 1 tbsp sugar
  4. 1/4 tsp cinnamon
  5. 1/4 tsp salt
  6. 1/4 cup melted coconut oil
  7. 2 tbsp water
  1. 4 cups peeled apple, sliced thin
  2. pinch stevia OR 1 tbsp pure maple syrup or agave
Crumble Topping
  1. 1/2 cup rolled oats
  2. 1/2 cup bob's gluten free flour
  3. 6 tbsp coconut sugar or brown sugar
  4. pinch pure stevia OR 2 additional tbsp sugar
  5. 1/4 cup oil
  6. 1/8 tsp salt
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
  1. Preheat oven to 350F. In a large mixing bowl, combine all dry crust ingredients, then stir in the oil and water to make a dough. Transfer to your pie pan, press down hard, and bake 12 minutes on the center rack. Toss the apple and sweetener in a medium bowl, then spread evenly over the baked crust. In a third bowl, combine all crumble ingredients. Sprinkle the crumble evenly over the apples. Bake 50-60 minutes or until apples are soft and tender (Mine was closer to 60 minutes). Allow to cool 20 minutes!
Adapted from Chocolate Covered Katie
Adapted from Chocolate Covered Katie
Sami Skow

Healthy Apple Pie

Omg so freaking good!!

Healthy Apple Pie

Pumpkin Muffins With Maple Cream Cheese

OMG you guys!! I really can’t even. Fall is upon us and as the basic white girl that I am, all I want is pumpkin. Pumpkin on pumpkin. You get the picture. When I saw the recipe for these pumpkin muffins WITH maple cream cheese I knew I just HAD to make them. Like holy shit right?!

I think people are often surprised by how much I actually eat. But I think not cutting corners and actually fueling my body properly (without going overboard) has been so key to my long term success. You guys all know I love my wine, I have it a few nights a week. Kettle cooked potato chips…at least twice a week. And if I can make something scrumptious that I don’t even have to count as a treat or a cheat like these pumpkin muffins? Count me the heck in!! I want to feel satiated and like I still get to indulge!

Having PCOS (polycystic ovarian syndrome) is (excuse my language) a bitch. Before I was really conscious of the ingredients that I was putting into my body, I was constantly bloated and gaining weight no matter what I tried. That’s why I try to focus on whole natural ingredients that are easy on my body. Nothing overly processed (unless it’s my occasional chips, etc. as mentioned. I’m not perfect guys!!). So these pumpkin muffins with maple cream cheese are right up my alley. They taste like they should be bad for you…but they are not! And they are 21 Day Fix container approved (also The Master’s Hammer and Chisel, 22 Minute Hard Corps, Country Heat, etc.). I really do love this container system because I don’t have to count calories or overthink everything (I used to count compulsively).

I hope you guys enjoy them as much as I do!!!


Pumpkin Muffins With Maple Cream Cheese


2oz Cream Cheese
1 Tbsp. Pure Maple Syrup
1 Large Egg, lightly beaten
1 Cup Canned Pumpkin Puree
1 1/2 cups Almond Flour
3/4 tsp. Baking Soda, Gluten – Free
1 Dash  Sea Salt (or Himalayan Salt )
2 Tbsp. Raw Pumpkin Seeds (optional, I didn’t use them!)


1. Preheat oven to 350* F.
2. Prepare nine muffin cups by lining with muffin tin liners or coating with spray. Set aside.
3. Combine cream cheese and maple syrup in a small bowl; mix well. Set aside.
4. Combine egg and pumpkin in a medium bowl; mix well. Set aside.
5. Combine almond flour, baking soda, and salt in a medium bowl; mix well.
6. Add almond meal mixture to egg mixture, mix until just blended.
7. Spoon batter into each prepared muffin cup, filling a little less than 1/2 full.
8. Spoon about 1 heaping tsp. cream cheese mixture into the centre of each muffin. Evenly fill muffin cups 3/4 full with remaining batter.
9. Sprinkle muffins evenly with pumpkin seeds.
10. Bake 16 to 18 minutes, or until golden brown and toothpick inserted into the centre comes out clean.
11. Transfer muffins to rack; cool & ENJOY!!


21 Day Fix Approved Pumpkin Muffins With Maple Cream Cheese


I mean YUM!!!!


Pumpkin Muffins With Maple Cream Cheese


Container Equivalents: 1 purple, 1 orange.

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Paleo & Gluten Free Blueberry Muffins

I really wanted to share this DELICIOUS Paleo & Gluten Free Blueberry Muffin recipe with you!! I often get asked what I eat to keep my weight off, and also what I eat as a woman dealing with PCOS. A PCOS recipe (to me) is one that doesn’t spike my blood sugar and manages my insulin.

Insulin is a key hormone as it transports sugar from the blood into the muscles of the body, allowing the body to effectively make use of the energy from glucose. High insulin levels completely mess up your body, leading to a lot of the symptoms of PCOS like, increased hair growth, weight gain, fatty liver and high cholesterol, polycystic ovaries and an irregular menstrual cycle, not to mention increased hunger levels and cravings. Sounds familiar, doesn’t it? I know for me, the irregular periods and hunger/cravings are a pain in the ASS! So, management of blood insulin levels is crucial in the management of PCOS. A PCOS recipe that helps you manage your insulin is really what you are looking for. Refined carbohydrates cause a spike in insulin levels and should absolutely be avoided. Also, foods that are high in fat will lead to weight gain and high cholesterol.

Many doctors will recommend a low GI diet of wholegrain, unprocessed foods in the management of PCOS. So that is my goal! I get asked often if I’m “paleo” or “gluten free” and my honest answer is no..I try to focus on whole ingredients, low GI foods, and foods that will satiate my hunger giving my body dense nutrition that it NEEDS. No empty calories here!

I love this Paleo & Gluten Free Blueberry Muffin recipe because all of the ingredients are in their most natural and purest form. No crazy chemicals that our bodies have to figure out!! And while no recipe is a quote unquote PCOS recipe, in my opinion, this is a great option!



  • 2 cups almond flour
  • 3 eggs
  • 1/3 cup honey
  • 1/2 tsp baking soda
  • Pinch of sea salt
  • 1 tsp vanilla extract
  • 5-6 tbsp coconut oil or ghee, melted
  • 1 cup fresh blueberries



  1. Preheat oven to 350 degrees.
  2. In a bowl, combine almond flour, baking soda and sea salt.
  3. In a separate bowl, combine combine eggs, honey, vanilla, and coconut oil/ghee.
  4. Combine both mixtures together. Once well incorporated, add blueberries and mix.
  5. Fill a muffin pan with liners. Fill each liner with batter.
  6. Bake in oven for 20-30 minutes


Gluten Free & Paleo Blueberry Muffins

Paleo & Gluten Free Blueberry Muffins

Paleo & Gluten Free Blueberry Muffins

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Guacamole Bites

I love these little bites!! Aren’t they the cutest? As I’ve said in the past, I’m no cook. So I love this recipe because it’s so freaking easy…but looks impressive. I’m all about faking it until you make it. People thought I could really cook!

I started with my avocados.


I LOVE avocado. I sliced them in half, removed the pits and then scooped the good stuff into a mixing bowl.


I added chopped onion, some garlic, lemon juice, and sea salt and put it all in my food processor.


I put my guacamole aside and then made my mini bowls. I started with Wonton Wrappers.


I pressed wonton wrappers into each cup of a muffin pan sprayed with nonstick spray. Then I misted the wrappers with more nonstick spray.


I baked them at 350 degrees for 8 minutes. After I let them cool for a bit, I spooned my guacamole into the shells. They were such a hit at the Grill Fest!


Have a great Memorial Day!!


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Thai Peanut Chicken Salad



This recipe just looks BOMB!! Making it ASAP!!

Author: Lee Hersh
Serves: 6-8
For the Salad:
  • 4 chicken breasts
  • 1 red pepper, finely diced (~1 cup)
  • 1 cup shredded carrots
  • 1 cup shredded purple cabbage
  • ¼ cup green onion, diced
  • ½ cup cilantro, chopped
  • 1 cup peanuts, chopped
For the Sauce:
  • 1 cup nonfat Greek yogurt
  • ½ cup peanut butter, smooth
  • 2 teaspoons freshly ground ginger
  • ¼ cup lime juice
  • 1 tablespoon soy sauce
  • salt, to taste
  1. First, place chicken breast in a crock-pot, cover, and turn the setting to high. Cook for 1.5 hours.
  2. While chicken is cooking, mix the rest of the salad ingredients into a large bowl and set aside.
  3. In a small bowl, mix together the sauce ingredients and set aside
  4. When chicken breast is done cooking, use two forks to shred. Place in a tupperware and let cool. Once cooled, mix with other salad ingredients.
  5. Next, pour sauce mixture onto the chicken salad and mix until evenly combined.
  6. Serve over greens, on top of toast, in a lettuce wrap, etc. The options are endless.


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Chocolate Shakeology Pie

I’m a girl, so chocolate and peanut butter= I’m in fucking heaven. I made this chocolate Shakeology pie recipe and it rocked my world big time. This is a must try!!



  • 1½ cups reduced-fat (2%) plain thick Greek yogurt
  • 2 scoops Shakeology Chocolate
  • ½ cup all-natural peanut butter
  • ½ cup unsweetened almond milk
  • 1 whole wheat graham pie crust



  1. Combine yogurt, Shakeology, peanut butter, and almond milk in a large bowl; mix well.
  2. Pour yogurt mixture into pie crust; refrigerate for at least 1 hour, or until firm. Cut into eight servings.


Chocolate Shakeology Pie

Healthy Sweet Potato Side Dish

Brian and I are going to the Bahamas and Jamaica on a cruise in less than THREE weeks and therefore, my workout game has to be ON POINT. I want to feel hot in my bikini and not run away from a camera any time I see one. I did that for years, that’s not my thing anymore. I definitely have to work hard at being fit and not bloated. My PCOS makes it really difficult sometimes. Note how I say I want to FEEL hot in my bikini. What I’ve learned is that your boyfriend, husband, partner, friend, etc. can tell you that you are hot until they are blue in the face, but unless YOU feel amazing in your own skin, it doesn’t make a difference. It’s not a vanity thing. I work out and eat well to feel my best, fight my depression, feel proud of myself, and to feel proud of the body that I’ve fought so hard for. It’s not perfect, but it’s a far cry from who I used to be. This healthy sweet potato side dish I’m going to share is going to fill you up and you can totally feed it to the boyfriend for husband without complaint!! (heck yea!)

I am trying to get Brian into “vacation prep” mode as well. It’s been an uphill battle to say the least, but that’s ok. I can’t force someone to be healthy! I will just try to continue to lead by example and hope that he one day sees the light. I love him, I want him to be healthy! I think I’m going to do another blog post this week about being healthy while in a relationship. I know so many of my friends are in serious relationships or they are married and their partner isn’t the healthiest. Not to mention you eat out a lot more, you get comfortable…it happens. So I definitely want to address this because I have had to figure out a bunch of tips & tricks along the way.

The portion control meal container system I use has really helped me stay on point with my personal nutrition. I absolutely get cravings and get tempted to veer off course so portion control is everything for me! I really love eating sweet potatoes and making sweet potato fries and other sweet potato side dishes. I try to stick to complex carbohydrates over simple carbohydrates. I find that I just feel better! Not to mention, they are ACTUALLY better for me.


  • 4 medium sweet potatoes, cut into 1-inch cubes
  • 1 large onion, cut into 1-inch pieces
  • 4 tsp. olive oil
  • 1/2 tsp. sea salt
  • 1/2 tsp. ground black pepper



  • Preheat oven to 450 degrees.
  • Place sweet potatoes and onion on baking sheet.
  • Drizzle with oil; toss gently to coat evenly. Spread sweet potato mixture out on a single layer.

Sweet Potato Side Before the Oven

  • Bake stirring halfway, for 18 to 22 minutes, or until tender.
  • Season with salt and pepper; serve immediately.

Sweet Potato Side

Honestly, this was so freaking good!


Serves: 4 (3/4 cup each)

Container Equivalents: 1 1/2 yellow, 1 tsp

Enjoy this healthy sweet potato side dish!!

How Do I Deal With Binge Eating Disorder?

I have struggled with binge eating disorder since I was a kid. It’s a real eating disorder, in fact the most common of all eating disorders. Food became a way that I would cope with my emotions. It was a vicious cycle really. I’d get picked on for my weight at school (kids suck, let’s be real), which would lead me to eat, which would lead me to gain more weight, which would lead me to get picked on. I think people think that I no longer struggle just because I’ve lost a significant amount of weight and because I’m a coach, but that’s just not true. Nobody is perfect!

Today I went into NYC for an audition and I had a total anxiety attack. It’s something that I’ve dealt with for years. And after as I was waiting for my train and feeling all of this anxiety, my first instinct was to go to McDonalds and binge. I figured I could just get back on track the next day (like I always used to tell myself) and that it wasn’t a big deal. I quickly realized how I was not only falling into old habits very quickly, I was also allowing myself to rationalize why this was ok. For the first time I stopped myself and went and got a salad instead. You don’t understand, that’s HUGE for me! I really feel like I’m taking steps in the right direction and it’s an incredible feeling.

Beating Binge Eating Disorder

I got home from the city and I was so happy to snuggle my puppies and check in with my team before my workout, as opposed to sitting and wallowing about a binge! I feel like we never think about the way we will feel after in the moment!


Teddy is my older dog, he’s 3. I often forget that he was a little devil when he was a puppy…like Chip who is almost 1.


He is lucky he is so freaking cute!!

I get asked all of the time my tips & tricks for dealing with binge eating disorder, and honestly, one of my BIGGEST tips is incorporating the foods that you crave that might be “bad” foods in a healthy way! I have quality dark chocolate a few nights a week (it’s super rich so you can’t eat that much of it anyway!) because I’m a total chocoholic. I also make healthy recipe versions of those foods that are typically bad for you! For example, I LOVE chicken fried rice! And if it’s Hibachi chicken fried rice, forget it! Bomb. Dot. Com. So I am literally OBSESSED with this cauliflower fried rice recipe. Yes, you read that right CAULIFLOWER. Get to know it, make it your friend, because it is one of my FAVORITE recipe swaps. Brian tried cauliflower mashed potatoes and had no clue they weren’t real!



  • 1 small head of cauliflower, separated in florets
  • 3 slices of uncured bacon, cut into small dice
  • 2 large eggs
  • 1-inch knob of ginger, grated with a microplane
  • 1 small onion, minced
  • 4 ounces of sliced mushrooms
  • 1-2 tablespoons of Bragg’s aminos
  • Kosher salt
  • Freshly ground black pepper
  • Splash of Red Boat Fish Sauce



Ok to be honest, I totally skipped a stepped and bought frozen cauliflower..ok, sue me. I’m a hot mess just trying to make this work! When it was out of the microwave (voila!), I put it in my food processor until it became the size and consistency of rice. I tossed the diced bacon into a large skillet over medium heat and fried until the bits were crispy.

While the bacon was cooking, I cooked the eggs in a separate pan and then sliced them. And by sliced them I mean I literally just stabbed it a bunch of times with my spatula. And I know, you’re like, “WTF, ginger?!” But it’s really good! I use a potato peeler to remove the skin and then grate it.

I set my skillet to medium-high heat and added the chopped onions and mushrooms and cooked them until the mushrooms were browned. After adding the ginger and stirring it around for 30 seconds, I threw in the cauliflower and even more salt and pepper.

I put a lid on the skillet and lowered the heat to low and cooked it covered for about 5 minutes. When the cauliflower was soft (but not too mushy because then it’s just like…mush), I added the aminos, and the so elegantly chopped egg omelet. Then I threw the bacon on top. I also added some sesame seeds because I had them for some reason..who knew?! You can add salt & pepper to anything to taste. I also often make this recipe and add chicken.

I definitely recommend that you get acquainted with Bragg’s aminos if you haven’t already! It’s a super legit healthy swap for soy sauce. It tastes the same!

Cauliflower Fried Rice

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