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5-Ingredient Crunchy Tuna Balls

5-Ingredient Crunchy Tuna Balls

Short on ingredients and time? Take a look in your pantry! You might surprise yourself with what you can make. These crunchy tuna balls are tasty, unbelievably easy, and packed with protein. You'll only need five simple pantry ingredients to make this simple dish.

Easy baked carrot fries + no-bake raspberry mug cake

Easy baked carrot fries + no-bake raspberry mug cake


There's a certain je ne sais quoi about McDonald's fries that pulls at our heart strings. But with all the salt and hydrogenated oils that go into producing them, the popular side dish can very well send our hearts into a frenzied panic. McDonald's fries aren't only made with white potatoes, but with 18 other extra ingredients. Minimize the 'extra' by eating simply and well. You don't really need additives like dimethylpolysiloxane in your diet anyway. You won't need any hydrogenated oil for these easy baked carrot fries. Just 4-5 carrots, olive oil, and the seasoning of your choice. Go easy on the salt to make sure that your blood pressure doesn't spike.

Easy baked carrot fries

Easy healthy baked carrot fries // The PumpUp Blog


  • 2 lbs carrots
  • 1 tbsp olive oil
  • Salt and pepper, to taste


  • 1 tbsp onion powder
  • 1/2 tbsp - 1 tbsp red pepper flakes


Preheat oven to 400F. Peel carrots, halve them, and slice them into rectangular wedges. Toss them in a large bowl with olive oil and seasonings. Bake in the oven on a cookie sheet lined with parchment paper for about 10 minutes. Flip or toss fries around and bake for another 10 minutes, or until golden brown. They should be crunchy, fully cooked, and not too soft.

No-bake raspberry mug cake

Easy no bake raspberry mug cake // The PumpUp Blog

Not really into baking? Maybe you have a sweet tooth, but you don't have an oven. This mug cake can be put together in no time at all. It's one of the easiest breakfasts you'll ever make when you're rushing out the door.


  • 1 Banana
  • 80 g instant or quick-cooking oats
  • 30 g of raspberry or figs
  • 30 g of protein powder (we used chocolate protein powder)


Mix all the ingredients together in a mug and you're done! Let it sit in the fridge for for 5-15 minutes if you want it to solidify. Eat this no-bake raspberry mug cake as is, or with a bit of almond milk.

Loved learning about these recipes? This post was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the mug cake or the carrot fries in the comments below! 



5-Minute Apple and Red Pepper Bruschetta

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Hey guys! I hope everyone had a good end of semester, and that you weren’t  really stuck doing things until the very last minute…unlike me. I  did EVERYTHING last minute, including this post. I always feel so guilty during this time of year because I never end up doing everything I set out to do, mostly because school deadlines get in the way. But rest assured, all is finished, and I now get to focus on the important things, like making DIY gifts for family and friends!

The recipe this month is an amazing appetizer that will wow all of your guests at any dinner party or event you need to bring a little something to. I swear, every time I make this bruschetta, it disappears within 30 seconds. It truly is that good! And the best thing about it is that it takes 5 minutes to make and there are no tomatoes involved!

I found this lovely recipe in Vegetarian Appetizers; simply delicious recipes for easy entertaining by Paulette Mitchell. My mom gave me this book last year and it’s definitely one of my go-to books for pretty much any appetizer ideas. I thought I’d mention it here, I’ll be posting holiday-inspired recipes throughout the week next week on my blog, so keep an eye open if you’re in need of some ideas for dinner party things to make!

You will need

  • 1 Granny Smith apple, chopped finely (you can peel it if you want, but I like the little crunch)
  • Half of a red bell pepper, chopped finely
  • A handful of fresh cilantro, finely chopped ( the recipe calls for 2 tbsp, but I go for the taste)
  • 2 tbsp. chopped red onion
  • 2 tbsp. cider vinegar
  • 1 tsp. extra-virgin olive oil
  • 1/2 tsp. of honey
  • Brie cheese. Any type will do, but leave it at room temperature while you prep your bruschetta
  • Baguette; gluten free bread chopped into bite size pieces works just as well, as do rice crackers!

Super simple, takes about 5 minutes tops. Chop and mince your apple, bell pepper, red onion and cilantro, and put in a bowl. Stir together the cider vinegar, olive oil and honey, and pour it onto the chopped ingredients. Toss to coat.

This is great as is, but better with the next steps. You can prep it in advance (keeps for 2 days in the fridge) and to have it ready for whatever the occasion.

Next step is the fun step. Slice your baguette into little rounds, plop them on a baking sheet, top with a spoonful of the apple and pepper bruschetta. Slice your Brie cheese…not too thick but not too thin… Top the bruschetta with the Brie, then place the baking sheet under the broiler for about a minute. Make sure you check them often so you don’t accidentally burn them.

There you have it! Simple, delicious, and most definitely healthy. I will be attempting to make this bruschetta with mangoes next week, because we all know that mangoes and cilantro go so well together!

I wish you all happy holidays, lots of rest, and lots of happy times with your loved ones!

Ps: I will be more active on my PumpUp account in the next few weeks I swear; I’ve just been too busy!


Healthy halloween vegetable skeleton


Happy Halloween AND FoodieFriday. Today isn’t just for candy, you know. PumpUp member tizii_ tickled our funny bone by getting creative with her vegetables. If you ARE going to snack on candy, do so in moderation!
Can you name all the vegetables in this pic?