Viewing entries tagged

Blend This Vegan Banana Mango Smoothie

Blend This Vegan Banana Mango Smoothie

Make this banana mango smoothie when you need a pick-me-up after a tough workout. Make sure that you use really juicy and ripe mangos for this recipe. If they are too hard or if they're not ripe enough, they won't taste as good. We prefer to use Thai mangos above all others - they're completely yellow, if you can find them in your local grocery store.

Vegan Chocolate Waffles with Blueberry Raspberry Nicecream

Vegan Chocolate Waffles with Blueberry Raspberry Nicecream

This past month, I found out that I might suffer from fructose malabsorption. Since I love fruit, this was a pretty big deal for me. I wanted to cut out fructose as much as I could, so smoothies were out of the question. Thus, I returned to an old favourite of me: vegan chocolate waffles! The recipe I am sharing with you today is the absolute bomb and I have already received a lot of compliments from non-vegans saying that these are one of the best waffles they ever tried! Regardless of whether you are vegan or not, you have to try these vegan chocolate waffles.

This is the easiest smoothie bowl recipe on the planet

This is the easiest smoothie bowl recipe on the planet


In life, much like smoothies, you get out what you put in. Thankfully, this smoothie bowl requires very few ingredients to be equally as nutritious and delicious for you. All you'll need is one banana and a cup of mixed berries. Add a bit of water or the milk of your choice to make the mixture less thick. Keep these two ingredients on hand with you at all time, and you'll always be sure to make smoothies whenever, wherever. The roster of fruits sand powders that go into other smoothie bowls can make your head spin with dizziness. This recipe is a no-fuss way to fill yourself up with fibre and potassium and drink your antioxidants. If intense sugar cravings hit you hard when the going gets tough, don't panic. This is the easiest smoothie bowl to help you destress.

The easiest smoothie bowl ever

  • Water or the milk of your choice, to taste
  • 1 banana
  • 1 cup of frozen mixed berries


Add liquid into your blender first, followed, by the other fruit ingredients. Pulse until the big chunks of bananas and berries are broken up, then blend until smooth. Pour into a large to medium bowl and top with a sprinkling of granola or the fruit of your choice.

Easiest smoothie bowl ever - just 2 ingredients // the PumpUp Blog

Pro tip: Freeze measured out portions of banana and mixed berries in Ziploc bags so that you always have a smoothie ready, even when you're cramming for a test at 4:00 am.

This recipe for the easiest smoothie bowl ever was contributed by PumpUp member @h3artt0h3art.


Banana Nice Cream Peach Parfait - Vegan ice cream for breakfast

Banana Nice Cream Peach Parfait - Vegan ice cream for breakfast


Parfaits are a perfect way to kick-start your morning if you have a sweet tooth. This back-to-school recipe will make your 6 A.M. (and 7 A.M.) alarms a lot less bleak. Siphon the dreaded morning sorrows away:  as long as you have a great blender and plenty of frozen, ripe bananas ready to rumble, you can make this vegan ice cream peach parfait in just 5 minutes. Vegan ice cream is a great option if you're trying to avoid dairy. Yes, you can have ice cream for breakfast. Yes, vegan ice cream still tastes delicious. Frozen bananas take on the same consistency as frozen yogurt when pulsed and blended in a food processor. To speed up prep time, make thin banana slices before blending.

Banana Ice Cream Peach Parfait

Servings: 1 | Prep time : 5-10 minutes


  • 1 ripe frozen banana
  • 1 ripe peach
  • Dried mulberries


  1. Peel and slice frozen banana. Slice peach into 1/2 inch wedges and set aside.
  2. Pulse and blend in a food processor until smooth.
  3. Take a jar or a glass container and layer banana ice cream, peach slices, and mulberries on top of each other.
  4. Serve immediately!

A healthy breakfast has never been so fun to prepare. This yummy raw vegan ice cream parfait recipe will certainly do the trick ! // The PumpUp Blog

This vegan ice cream banana peach parfait recipe was created by PumpUp member @rawincollege. Follow her YouTube channel for more healthy eating inspiration!

Need a healthy snack idea? Try these banana sushi bites

Need a healthy snack idea? Try these banana sushi bites


You're hosting a party and you're running out of healthy snack and dessert options. That's okay. This banana sushi recipe is a crowd-pleaser that can feed a ton of people. It combines classic flavours into one delightfully bite-sized snack. Not only does it accommodate vegetarian and gluten free diets, it's also aesthetically pleasing and tasty. The key is to line the outer ring of each banana slice with a nut butter so that everything sticks together. Use natural peanut butter for the best results (it's better for you too!).  Feel free to top this with coconut flakes, a dash of cinnamon, or whatever your heart desires.

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog


  • 1 banana
  • 4-5 tbsp natural peanut butter
  • 1/2 cup coconut flakes
  • 1/2 cup slivered almonds

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog


Cut the banana into small slices and spread the peanut butter all over the sides of each banana slice.  Sprinkle coconut flakes or slivered almonds over the peanut butter layer.

Loved learning about these peanut butter banana sushi bites? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below! 

Creamy & Dreamy Peanut Butter Banana Smoothie

Creamy & Dreamy Peanut Butter Banana Smoothie


Bananas and peanut butter are a match made in heaven. If you're looking for a way to really fill yourself up at the start of your day, this creamy and dreamy peanut butter banana smoothie from PumpUp member @fridaw will definitely do the trick.  It has a bit of ginger to kick your body into high gear for the rest of the day. Ginger is an herb that has several anti-inflammatory compounds and it's often used to treat common illnesses. What's more, the fibre and protein in this recipe will stave off cravings for the rest of your morning. Be sure to use natural peanut butter, as processed varieties tend to contain a lot of added sugar, salt, and preservatives. Feel free to use the milk of your choice when you're preparing this smoothie. If you're vegan or lactose intolerant, opt for almond milk or rice milk instead.

Creamy and Dreamy Peanut Butter Banana Smoothie

Fill yourself up right when you wake up! Try this easy, creamy, and dreamy peanut butter banana smoothie // The PumpUp Blog


  • 2 bananas
  • 1/2C-1C milk
  • 2 tbsp natural peanut butter
  • A heaping teaspoon of ginger


Process all ingredients in a blender until smooth. Amount of milk will vary depending on how thick you like your smoothies. Add 2-4 ice cubes for extra thickness.


Loved this creamy and dreamy peanut butter smoothie recipe? Let us know how you make your morning smoothies in the comments below. Save time and check out how to make our DIY smoothie packs.

Vegan Gluten Free Pancakes have never been more amazing

Vegan Gluten Free Pancakes have never been more amazing


Sure, it might be National Donut Day (or any national 'dessert' day for that matter). Don't let your sweet tooth bring your down! When you're craving for something sweet, try to eat a healthier alternative with a similar texture. If you're craving creamy ice cream, make banana 'nice cream'.  If you're craving fluffy donuts, try some vegan gluten free pancakes! They're far easier to make than doughnuts, and they're far better for you.

Vegan Gluten Free Pancakes

Recipe by PumpUp member @haileycatherine

For the pancake batter

  • 1/3 cup cashew milk with 1 tsp lemon juice mixed in
  • 1/3 cup brown rice flour
  • 1/4 tsp baking soda
  • 1/2 tsp cream of tartar
  • 1/4 tsp cinnamon
  • 1/4 tsp Allspice
  • 1/2 mashed banana
  • Stevia
  • Handful vegan chocolate chips.

For the topping

  • 1/2 banana
  • Handful of vegan chocolate chips
  • Cocoa powder
  • Water
  • Tbsp chocolate pb2
In a small bowl, mix cashew milk with lemon juice and set a side. Whisk together flour, baking soda, cream of tartar, cinnamon, and allspice. Alternate between pouring in the milk mixture and mashed banana until just incorporated. Fold in the stevia and chocolate chips. Warm up a pan on low/medium heat and create pancakes, flipping once air bubbles form at the surface of the batter.
While pancakes are cooling slightly, chop the other half of the banana and set aside. Melt together a chocolate chips, cocoa powder, water, and chocolate PB2 to make a sauce.  Sandwich the bananas between pancakes and pour sauce on top.

10 Inspiring Healthy Snack Recipes from #ChallengeMe Day 2

10 Inspiring Healthy Snack Recipes from #ChallengeMe Day 2


Never let the munchies get the best of you. Gnawing, cookie monster-like cravings are never a good feeling to have, and can lead to overindulging if they aren't addressed. If you're in a bind for time, the quickest and easiest healthy snack 'recipes' are fruits, veggies, and mixed nuts. Prepare cut-up veggies and fruits in advance so that you have a healthy snack ready for you at any time of the day. Better yet, keep 'grab and go' items like bananas, apples, and pears handy (no meal prep required)! Pair your healthy snack with a lean source of protein to keep you fuller for longer. Need inspiration for healthy snack recipes? Check out these ideas from Day 2 of PumpUp's #ChallengeMe challenge. 10 healthy snack recipes - Recipe roundup from the PumpUp Blog

Passionfruit Mousse

Passionfruit Mousse - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member fabfit

  • 1/4 cup passion fruit concentrate
  • 1/2 cup plain greek yogurt
  • 3 dates


  1. Blend all ingredients together in a blender
  2. Set in the fridge for a few hours before spooning it out into individual glasses

Peanut Butter Apple Rings

Peanut Butter Apple Rings - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member amanda_brennan
  • 1 apple
  • 1 tbsp peanut butter
  • A handful of granola
  • 1/2-1 tsp honey
  1. Core an apple and slice it into rings
  2. Spread light or natural peanut butter on top of the apples
  3. Top it with granola and drizzle it with honey

Strawberry Banana Muffins

Strawberry Muffins - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member cklassen

  • 3 bananas
  • 1 cup milk of your choice
  • 2 eggs
  • 1 tbsp baking powder
  • 1 tsp vanilla
  • 3 cups oats
  • 3 chopped strawberries


  1. Preheat oven to 375F
  2. Mash bananas in large bowl
  3. Mix in milk, eggs, baking powder, vanilla
  4. Slowly incorporate oats and strawberries
  5. Fill into muffin liners, about 3/4 full
  6. Bake at 375F for 25 minutes

Low Sugar Peanut Butter Cookies

Low sugar peanut butter cookies - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member kmichellebeauty

  • 1 cup peanut butter
  • 1 cup stevia
  • 1 tsp baking powder
  • 1/4 tsp spice of your choice
  • 1 egg
  • Sprinkling of granola


  1. Mix peanut butter and stevia together, then add the baking powder and spice(s)
  2. Add the egg until fully incorporated, then fold in granola
  3. Bake at 350 degrees 10-12 minutes.

Banana Strawberry Smoothie

Strawberry Banana Smoothie - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog Recipe courtesy of PumpUp member stephs_

  • 1 banana
  • 1 cup low fat sugar free strawberry yogurt
  • 1 cup almond milk
  • Ice


  1. Blend all ingredients together, adding ice and almond milk as needed to achieve desired consistency
  2. Pour into glass of your choice

Nutty bites

Nutty Bites - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member fitgirl_95
  • 1 cup assorted mixed nuts
  • 1/2 tsp almonds
  • 1/2 tsp cardamom
  • Drizzle of organic honey
  1. Preheat oven to 200 degrees F
  2. Mix all ingredients in a bowl, and in an oven save dish lined with parchment paper
  3. Place in oven for 2 hours, or till nice and crispy

Banana mug cake

Banana Mug Cake - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe from PumpUp member lieke_vv
  • 1/3 banana
  • 1 tbsp vegetable oil
  • 1 tbsp sweetener (honey is fine)
  • 3 tbsp flour of your choice
  • 1/4 tsp vanilla extract
  • 1/4 tsp baking powder
  • Pinch of salt
  • Pinch of cinnamon
  1. In a mug, mash the banana and incorporate the oil, honey, and vanilla into the mixture
  2.  Add in the flour, baking powder, salt, and cinnamo and mixed til combined
  3. Microwave for 45-55 seconds (timing may vary)

Crispy zucchini boats

Crispy zucchini boats  - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member chillerstrasse
  • 1 zucchini
  • 1 tbsp of olive oil
  • 1/2-1 tsp fresh or dried basil
  • Sprinkling of salt
  • Grated parmesan
  • Breadcrumbs (optional)
  1. Preheat oven to 350F/180C
  2. Mix basil, olive oil, salt in a small bowl
  3. Cut the zucchini lengthwise and brush the slices with oil mixture
  4. Mix grated parmesan with breadcrumbs (if using) and sprinkle abundantly on top of the zucchini
  5. Place in an oven safe dish for 15 to 20 minutes

Avocado toast

Avocado Toast - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member taylortherunner
  • 1 slice whole grain toast
  • 1 avocado
  • Freshly cracked black pepper
  • Parmesan cheese (optional)


  1. Place whole grain toast into a toaster
  2. While waiting, slice avocado in half, then make small strips to layer on top of the toast
  3. Sprinkle pepper and cheese

Fruity wonton snack cups

Fruity wonton cups - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe by PumpUp member natsichon

  • 3-5 Wonton wrappers
  • Olive oil


  • 3-8 tbsp greek yogurt
  • Sliced fruit (strawberries, kiwis, and pineapples work well)
  • Mixed nuts


  1. Preheat oven to 350F
  2. Lightly spray muffin tin with olive oil and place wonton wrappers into it
  3. Bake for 8-10 mins, keeping a careful eye on the wonton wrappers
  4. Let cool, then add desired toppings


4 ingredient healthy banana split

4 ingredient healthy banana split


Craving a creamy, sweet, and fatty dessert? Aren't we always? Cool off without compromising on your diet this summer.  Try this 4 ingredient healthy banana split alternative by PumpUp members @tysa and @tyler_bacc. It's fast, easy, tasty, and requires fewer ingredients than you can count on one hand. Ingredients:

  • 1 banana
  • 2-3 tbsp of sugar-free strawberry jam (or natural peanut butter)
  • Low fat whipped cream
  • Sliced strawberries, dark chocolate chips and/or coconut flakes (for topping)

4 ingredient healthy banana split


Cut the banana in two long slices. Delicately peel the two pieces apart and spread the strawberry jam (or peanut butter) on the surface of the banana. Put again the banana into its peel. Then decorate it with some low fat whipped cream, strawberries and mini dark chocolate chips.

4 ingredient healthy banana split

Have a great recipe redux that you want to share with the PumpUp community? Tag your best healthy recipes with #FoodieFriday! Loved this 4 ingredient healthy banana split alternative? Let us know in the comments below! Pin the image below to share it on Pinterest

4 ingredient banana split recipe from the PumpUp Blog: 1 banana, low fat whipped cream, sugar-free jam or natural peanut butter, strawberries, dark chocolate chips, or coconut flakes to top.

Pro tip : Oats in your smoothies keep you fuller for longer

Pro tip : Oats in your smoothies keep you fuller for longer


Maybe you love smoothies, but don't really love how hungry you feel an hour or so after you drink one. Make your smoothies oat-standing by adding oats to them. They won't be floating around helplessly like alphabet noodles in alphabet soup. Pulse them before you add them to your smoothies so that they disperse evenly throughout the drink. Adding oats in your smoothies is a fail-safe trick that will increase your fibre intake while making your smoothie thicker and equally as delicious. PumpUp member @wigart created a perfectly banana raspberry oat smoothie that will last you throughout the morning. You'll want to chop, blend, sip, repeat.

Banana raspberry oat smoothie

  • 1 banana
  • 2 handfuls of frozen raspberries
  • 1 handful of steel cut oats
  • 2 spoonfuls of greek yogurt
  • 1 tiny dash of honey

Pulse oats in food processor first, then add all other ingredients to your blender or food processor.

Pro tip: add oats in your smoothies, it'll keep you fuller for longer. This summer smoothie recipe has bananas, raspberries, oats, honey, and greek yogurt in it. It's a perfect drink for breakfast and a great idea for a post-workout snack. Courtesy of the PumpUp Blog

Wondering how @wigart made her photo collage? Try the new PumpUp photo editor and choose from different layouts to showcase your best smoothie-making skills. Do you add oats in your smoothies? Show the PumpUp community your smoothies by tagging them on the app with #smoothie or #smoothieseries.


Whole Grain Protein Banana Bread

Whole Grain Protein Banana Bread


You dream of whole grain protein banana bread. You're looking for a way to sneak more vegetables into your diet. You don't want any sugar or flour in  your bread either. Is this possible? Can this dream be made into a reality? Luckily for you, the answer is a resounding yes. This flavourful protein banana bread is moistened with unsweetened apple sauce and is packed with good-for-you vegetables like carrot and zucchini. Peanuts and walnuts boost every slice with a protein-packed punch and tons of rich flavour. This protein banana bread is basically the stuff of dreams. Once you make it, you'll never go back.

  • 1 cup unsweetened apple sauce
  • 1-2 medium ripe bananas (depending on how sweet you want it)
  • 2 eggs
  • ½ cup oatmeal cereal
  • ½ cup wheat germ
  • ¾ tsp cinnamon
  • 1 tsp vanilla
  • ½ tbsp coconut oil
  • ½ cup finely shredded carrot or zucchini
  • ¼ cup walnut
  • ¼ cup peanut
  • ½-1 cup assorted fruits
  1. Add the apple sauce, banana(s) and eggs to the food processor and blend until you get a creamy mixture.
  2. Then add the oatmeal cereal and wheat germ.  Blend for about one minute.
  3. Add the cinnamon, vanilla, coconut oil, shredded carrot or zucchini, walnut and peanuts to the food processor.  Pulse for a few times.
  4. Pour the batter into a baking dish.
  5. After boiling, steam on medium high heat for 45 minutes (steaming the bread gives it a nice extra moisture).
  6. Let it cool for 15 to 30 minutes.
  7. Garnish with fruits and enjoy!

This is a post written by PumpUp member countrygirl4ever. Follow her on PumpUp to let her know your thoughts about this recipe! Have a great recipe for protein banana bread as well? We want to hear from you!  Write down your suggestions in the comments below.

The only banana berry smoothie bowl you need in your life

The only banana berry smoothie bowl you need in your life


Craving something sweet, filling, and good for you? This Banana Berry Smoothie Bowl is free of fat and processed sugars and I know you will absolutely LOVE it!! It is so delicious and easy to make…this recipe will take you under ten minutes and you only need a few ingredients! What you will need for the base:

  • 2 medium frozen bananas
  • 1 medium ripe bananas
  • 1.5 cups of frozen mixed berries


Place your frozen bananas in a food processor or a high speed blender until you achieve a creamy, ice cream consistency:



Next, add your frozen berries and blend until it is smooth throughout:


IMG_2654Pour your base into a big bowl and top it with fresh fruit of your choice! I also added some hemp seeds and crushed almonds for a little crunch! Enjoy your guilt free, delectable Banana Berry Smoothie Bowl!!

This banana berry smoothie bowl recipe was written by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

Try this double smoothie recipe for Easter, because you're worth it

Try this double smoothie recipe for Easter, because you're worth it


Sure, the air is filled with pollen and brimming with allergens during the thick of spring. Retreat back indoors and make this refreshingly tasty double smoothie recipe for a post-workout treat. These smoothie recipes use fruits that impart just the right amount of natural sweetness. The amount of milk you add can be adjusted to your liking, just in case you don't like your smoothie to be as viscous as the slime that they pour on celebrities during the Kid's Choice awards. If you're looking for a new smoothie recipe for Easter, look no further. PumpUp member metisse made two smoothie recipes that won't fail you now or ever. Ingredients (blue smoothie)

  • Almond milk, to taste
  • 1 apple
  • 1/2 banana
  • Splash of vanilla extract
  • Juice of 1/2 lemon

Ingredients (yellow smoothie)

  • 1 banana
  • 2 kiwis
  • Choice of milk, to taste
  • 1 pear

Have any wonderful smoothie recipes for Easter? Tag them with #smoothie in the PumpUp app to share them with the community! We'd love to know what your favourite smoothie combinations are in the comments below. Happy juicing!

smoothie recipe for Easter

Triple-Layered Vegan and Gluten free Berry Banana Bread

Triple-Layered Vegan and Gluten free Berry Banana Bread


A couple days ago I got the chance to go to the “Strawberry Festival” that’s held here in Costa Rica each year to help our local berry growers and farmers from a zone that was damaged by an earthquake back in 2009. Now, strawberries are my favorite fruit so you can guess I came back home with around 3kg of strawberries, and not only that, but also 1kg of blackberries. Naturally I had to find a way to use up all of that fruit, so I came up with a fantastic layered banana bread recipe for you guys! I’m bringing all of my favorites for this: oats, bananas and berries. And of course: it can be modified to fit everyone’s dietary needs; I got you on that one!

How to make triple-layered gluten free berry banana bread


  • 3 cups flour (oat or almond)
  • 3 ripe bananas
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 2 1/4 cups applesauce (or two eggs)
  • 4-5 big strawberries
  • 1/4 cup blackberries (or blueberries)

vegan gluten free triple layered banana bread

Mix all ingredients together except for the strawberries and blackberries until well combined. You can use a food processor or do it by hand. Separate the mixture into three equal parts; these will be the base for your layers.

First layer: It’s done! You don’t have to add anything else, so go ahead and pour it into your loaf pan.

Second layer: Mash your strawberries until a purée is formed and mix in with the banana bread base. You can use your food processor for all of this to make it WAY easier. Once the mixture gets pink, pour it into your loaf pan. Your middle layer’s all done!

Third layer: Again, mash your blackberries or blueberries until puréed and mix in with the base until it gets purple, pour into your loaf pan. Done!

Now you can decorate with more berries, or simply place it in the oven (at 370°F) for around 40-50 minutes, keep checking on it. It’s done when a toothpick comes out clean. Once you get it out of the oven, hide it from your friends and family because we all know you don’t want to share this beauty, do you? (Just kidding, sharing is caring). Enjoy!

This triple-layered berry gluten free berry banana bread is a recipe by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

4 (3)


Green Silver Dollar Banana Pancakes

Green Silver Dollar Banana Pancakes


Hello my lovely PumpUp readers! I hope you’ve all survived this brutally cold winter! March in Canada means that winter is far from over but that doesn’t stop us from celebrating the ultimate March holiday, St. Patrick’s Day.

More often than not, the weather surprises us just for one day and we’re able to take the party to the streets. Typically followed by an epic snowstorm. Oh Canada!

But if drinking on the streets for St. Patty’s Day isn’t your thing, I’ve got the ultimate solution for you. Green Pancakes! They are gluten-free, sweetened with banana and green from everyone’s favorite leafy green, spinach!

Not only will you be able to stick to your health goals for St. Patrick’s Day, but you can also trick your friends into eating their greens too, without ever knowing!

So ditch the green beer and kick off your St. Patrick’s Day on the right foot with these Green Silver Dollar Banana Pancakes.


watermark-red (1)

-The Healthy Maven

For the full recipe check out The Healthy Maven

Mango Banana Smoothie Madness


PumpUp member amber_hitchens’ mango banana smoothie will wake you up before you go-go! 1 ripe banana, 1 mango, 1 tsp honey, 1/2 cup low fat milk, 1/2 cup low fat yogurt. #SpreadPositivity this month by sharing your favorite winter Smoothie Sunday recipes! Add #SmoothieSeries to the caption if you have a great recipe to share

This Banana Blueberry Smoothie 'Blue' our minds

blueberry smoothie pumpup This banana blueberry smoothie from PumpUp member @jaade_ ‘blue’ our minds!

Ingredients 3/4 cup water 3/4 cup greek yogurt 1 banana 3/4 cup frozen blueberries Pure vanilla extract, to taste.

It’s blue-tiful! Got a smoothie to share? Tag your fave recipes on PumpUp with #SmoothieSunday!

4 Fast and Healthy Recipes for People On the Go


This is a recipe post from PumpUp member Patrice (@phatzsays). 

  • Breakfast: French toasts with blueberries and banana bits
  • Lunch: Garlic Corn Rice with Tuna (with Apple bites on the side)
  • Dinner: Tuna Salad Burrito
  • Dessert: Banana Peanut Butter sandwiches in honey and cinnamon

Eating healthy food when you have a tight schedule might challenging. Trust me, I find it sometimes difficult to prepare my lunch for school knowing that I could buy a slice of meat-lovers pizza or indulging myself over that ice cream cake from the convenience store. And since I’m that type of person who truly loves to eat, I would sometimes give in to temptations, meaning food trips all day! (#YOLO #CheatDayEveryday).

Kidding aside, after consuming bad food, I would personally feel  uncomfortable thinking that I’d have to lose the weight I’ve probably gained, and by extension, spending extra time on  workouts and detoxifying my body system.

What I’ve learned from other people who have successfully lost weight and are  maintaining their ideal bodies is that determination and perseverance are the keys in order to achieve your weight goal and becoming healthy. This means having a good balance between your exercise routine and your  diet. When you talk about diet, it doesn’t necessarily mean that you have to restrict yourself from eating what you want. Instead, show  your creativity by using healthy alternatives to satisfy your food cravings.

Here are some of my favorite recipes I like to make whenever I go to school or I’m on-the-go (or if I just want to save my lunch money but still want to eat healthy)


BREAKFAST: French Toasts with Blueberries and Banana Bits

Ingredients: (1 serving)

  • 2 slices of multigrain bread
  • 1 egg
  • Cinnamon powder
  • Low-fat skimmed milk (or any milk you prefer)
  • Sesame seeds
  • Honey
  • Blueberries and Sliced bananas


  1. Beat the egg with a fork and drop a little amount of low-fat milk (or any preferred milk), then set aside.
  2. Slice the breads diagonally to have 4 equal sizes of bread.
  3. Put a bit amount of cooking oil into the pan and scattered a good amount of cinnamon powder on to the pan.
  4. Dip the slices of bread into the egg mix and fried them in the pan.
  5. Flip them over once the bottom is golden brown.
  6. Put additional amount of cinnamon until the toasts are covered both front and back (or for as long as you’re satisfied)
  7. Once done, place the toasts into the plate and sprinkle some sesame seeds all over (to give them a slight texture of crunchiness)
  8. Add fruits or nuts as toppings (or in my case, put them aside in a vertical position and take a picture. Promise it would look totally cute. :D)
  9. And then you’re done! 


LUNCH: Garlic Corn Rice with Tuna (with Apple bites on the side)


(For rice)

  • ½ cup of corn kernels
  • Garlic powder
  • ¾ to 1 cup of rice (basmati or any preferred rice)
  • Parsley leaves for toppings
  • Cherry tomatoes

(For tuna)

  • 95 grams of tuna (in can)
  • Onion (chopped)

(For Apple Bites)

  • An apple
  • Peanut Butter 


(For rice)

  1. Make sure to cook the rice and set it aside.
  2. Sauté the corn kernels into the pan
  3. Add the cooked rice and sprinkle garlic powder over. Make sure to mix them all together.
  4. Add some parsley leaves and mix it as well.
  5. Place the rice into the plate and add some tomatoes.
  6. Add more parsley for final touches.

(For tuna)

  1. Sauté the tuna and onions and place it on top of the rice.
  2. And then you’re done! 

[Additionally, you can make whatever dessert you want but I put some apple slices with 1 tablespoon of peanut butter on the side.]


DINNER: Tuna Salad Burrito


  • 95 grams of tuna (in can)
  • Onions (chopped)
  • Salad leaves
  • Shredded cheese
  • Cherry tomatoes
  • Pita bread
  • Hummus dip (or any other condiment you want)


  1. Sauté tuna and chopped onions until they’re cooked.
  2. Spread hummus into the pita bread and place salad leaves all over.
  3. Put the tuna, tomatoes, and olives on top.
  4. Put shredded cheese all over.
  5. Roll your pita and you’re good to go! 


DESSERT: Banana Peanut Butter sandwiches in honey and cinnamon

(Actually, I’ve just seen this recipe on twitter one night and tried to make it. And yes, it became one of my favorite desserts to make, most especially when I crave for chocolates or anything sweet.)


  • Banana
  • Honey
  • Cinnamon Powder
  • Sesame seeds


  1. Slice the banana and make sure to have 2 slices together to create little “sandwiches”.
  2. Spread peanut butter on to the banana slices.
  3. Drizzle honey over the banana sandwiches.
  4. Sprinkle sesame seeds on top and you’re done! 

So, I hope these recipes would help you somehow on what to prepare for school or work, or if you are busy and want make something quick and easy to eat.

And always remember this quote which goes, “Never give up! Great things take time.”

I hope you achieve all your fitness goals and always choose to be happy! 

Take care and Good luck!  

Much love,

Patrice C.

PumpUp/ Twitter/ Instagram: @phatzsays

Dark Chocolate Peanut Butter Banana Smoothie


Decadent Dark Chocolate Peanut Butter Banana Smoothie

Sometimes we crave chocolate. Sometimes we eat peanut butter by the tablespoon. Sometimes we eat bananas. For the smoothie series, we do it all. 

PumpUp’s @_harlyejade_ takes ordinary confection to liquid perfection with her Dark Chocolate Peanut Butter Banana Smoothie.

  • 3 very ripe bananas
  • 1 cup of vanilla or plain almond milk
  • 1/2 cup creamy peanut butter
  • 1 1/2 oz dark chocolate
  • 1 cup ice cubes
  • 1-2 tbsp cane sugar or honey to taste (optional)

Combine all ingredients in a blender and purée until smooth!


Happy #FoodyFriday PumpUp Fam. Check out what 16 year old vegetarian and PumpUp member, @ariii_safari created on this #FoodyFriday! It’s a bowl of homemade banana ice cream topped with organic strawberries, chia seeds, coconut, raw trail mix, and blackstrap molasses. Deeeelicious!