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easy recipes

The Lazy Student's Lonely Lentil Salad

The Lazy Student's Lonely Lentil Salad

Not too long ago, I discovered this salad from the Salad Samurai cookbook, and I’ve been hooked. I make it twice a week, and it’s packed with healthy fats and protein, as well as spice and flavour. I thought I would share it with you, since you know, I’m just that nice and all. I call this the Lazy Student’s Lonely Lentil Salad.

Drop everything and make this fiery sriracha no-cheese pizza

Drop everything and make this fiery sriracha no-cheese pizza


A no cheese pizza? I know. You’re either totally into it, or just plain ready to run the other way. I, too, always thought that a pizza wasn’t a pizza without the cheese, but boy was I wrong. I tested this Fiery Sriracha No Cheese Hummus Pizza using a thin and crispy crust with this hot hummus, and it tasted something like heaven The catch is that you can’t make it with just any hummus. You’ve got to use a flavorful one that’ll create a gooey bed for your veggies to roast. I used the Tribe Hummus Fiery Sriracha flavor. I love Tribe, especially for their seasonal flavors and quality ingredients. This limited edition flavor has a special kick that gives this pizza a tang that’s irreplaceable!

Don’t let the idea of using hummus in place of cheese scare you away. It’s a simple method that’s sure to deliver tasty results. I spread a layer of a special hummus over the crust, then made a bed of veggies, and topped it off with dried herbs and a drizzle of olive oil. You can almost do it with your eyes closed. Enjoy!

fiery sriracha no cheese pizza

Fiery sriracha no-cheese hummus pizza

Prep time: 5 minutes | Cook Time: 20 minutes | Total time: 25 minutes
A cheeseless pizza using fiery sriracha hummus, fresh vegetables, and dried herbs to create a mouthwatering pizza that'll have you dreaming about hummus.
Serves: 8 slices
  • 1 Pre-made Pizza Crust (I used Udi's Gluten Free Pizza Crust)
  • 4 oz Tribe Hummus Fiery Sriracha flavor (or other flavor)
  • 10 Baby Bella Mushrooms, sliced
  • 4 Tomatoes, sliced (preferably juicy ones)
  • 2 Tbsp Capers
  • ½ tsp Dried Oregano
  • ½ tsp Dried or Fresh Basil
  • ½ tsp Garlic Powder
  • ½ Tbsp Olive Oil
 fiery sriracha no cheese pizza 3
  1. Preheat the oven to 425F.
  2. On a baking sheet lined with parchment paper place the pizza crust and spread the hummus over it evenly, leaving about ½ an inch from the edge of the crust.
  3. Add the tomatoes, mushrooms, and capers over the hummus evenly.
  4. Season with the oregano, basil, and garlic powder.
  5. Drizzle with the olive oil and bake for 15-20 minutes, or until golden brown.


This is a recipe courtesy of PumpUp member Tara Milhelm @thewholetara. Follow her blog for more tips and recipes and add us on Snapchat: pumpupHQ to wish her a happy birthday! 

The 4 easiest healthy snacks on earth : get healthy with Valentina!

The 4 easiest healthy snacks on earth : get healthy with Valentina!

  • Creamy cucumber slices
  • Peanut butter and dates
  • Dark chocolate mandarin oranges
  • Dark chocolate banana slices

Hola Amigos!

It's finally spring!  I think that spring is nature’s way of saying, "Don’t give up and keep marching to your dreams!"   My favorite thing about March is probably knowing that spring and summer are just around the corner. Though I love many things about winter, running in cold weather isn't one of them. Thanks to spring, racing season is starting back up again. The days will be longer, there'll be more sun, and most importantly, there'll be more time for running. 

Because this month's theme is to #MarchToYourDream, it's important to stay true to yourself and follow your heart as you pursue your ambitions. As long as you keep doing that, tomorrow's hopes and dreams will never die. Your heart will guide you to accomplish many things and give you the courage to overcome challenges and obstacles. Whatever's in store for your future, never let anybody stand in your way. March to your dreams with the easiest healthy snacks on earth!

Creamy Cucumber Slices

easiest healthy snacks on earth


  • 1 cucumber, sliced
  • 1/2 cup goat cheese, feta or cream cheese
  • 1/2 cup pomegranate seeds


Place the sliced cucumber onto a serving dish- Add 1 tablespoon of cheese to each slice. Sprinkle with pomegranate seeds. Enjoy!

Peanut Butter & Dates

easiest healthy snacks peanut butter dates


  • Whole pitted dates
  • Peanut butter


Open one date with your fingers or a knife. Use fingers to open out date creating some kind of a “pocket” for your stuffing. Scoop a generous teaspoon of peanut butter inside the date. Close the date. Enjoy!

Dark chocolate mandarin oranges 

easiest healthy snack dark chocolate mandarin orange


  • 5 mandarin oranges
  • ½ cup dark chocolate chips
  • sea salt


Line a baking sheet with parchment and set side. Peel the mandarin oranges. Melt the chocolate chips. Dip each slice halfway into the melted chocolate and place on prepared baking sheet. Sprinkle with salt and repeat until all slices are evenly coated and sprinkled with salt. Refrigerate for 10 minutes or until chocolate has hardened. Enjoy!

Dark chocolate banana slices

dark chocolate banana lollipops


  • 1 large banana
  • 2-3 tablespoons of dark chocolate; melted
  • preferred toppings (I used chia seeds and pistachios)


First peel your banana, place on a baking sheet, and evenly spread on dark chocolate, covering just the top half of your banana. Then sprinkle on toppings and press them lightly into the melted dark chocolate to ensure they will stick. Using a sharp knife, evenly slice the banana. Transfer the banana a Tupperware. Place the banana into the freezer and freeze for about an hour. Enjoy!

With Love,


This post is part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

Vietnamese-Style Rice Paper Spring Rolls with Pretend-Peanut Dip

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

I hope you guys enjoyed last month’s recipe (Roasted Cauliflower & Red Pepper Pasta and Spicy Tofu) as much as I did!

I’ve been cooking up a storm lately, trying new types of dishes, straying away from the basics and going more into Asian style recipes. For those interested in trying new things out, go check out my two new favourite recipes, my Asian style Tofu Tacos and/or my Tofu Katsu Curry. Both are insanely delicious and adventurous to say the least!

For many of you, we’re nearing the end of the semester, therefore a lot of our time is spent studying, writing essays, getting ready for exams. Right now, I’m in the middle of writing 3 papers and 2 seminar presentations, so I know how stressful and hard it can be to find the time to eat right and exercise.

For this recipe, I wanted to give you guys a quick, easy and versatile recipe that can be whipped up in less than 10 minutes (I timed myself today and it took a total of 7 minutes). I remembered my mom making these Vietnamese-style spring rolls a few Christmas’ ago as appetizers, and it dawned on me that it would be a perfect lunch/snack/appetizer/dinner! You can really have fun with the ingredients you put in; I love to make mine full of crunchy veggies, it’s so satisfying! As an extra, I’m also giving you the recipe for an amazing dip to go with it. Most of the time, you’ll find peanut sauces as a side dip for these rolls, but since I’m allergic to nuts/peanuts, I found this recipe for an amazing chickpea based dip that really does the trick! I found this recipe in Bonnie Stern’s Heart Smart cookbook… which I keep referring to because, let’s be honest, it’s the best!

Get your ingredients out, set the timer, and off you go!

For the rolls you will need

  • Rice papers (round ones, found in any grocery store) … Follow instructions on packaging to prepare them
  • Cucumber
  • Mango
  • Radishes
  • Bell pepper
  • Fresh mint, finely chopped

Super simple! Julienne your ingredients (julienne is the French term to cut your vegetables into long strips…like matchsticks) into even sizes but you don’t want them too long.

Soak your rice wrappers, according to the packaging, and then place them on a clean, dry and smooth surface. Fill with a bit of everything, then fold them like you would a burrito (bottom, side, top, and then roll).

That’s it. You can make as many as you want, as chubby as you want. And be creative with your ingredients! You can add avocado, carrots, bean sprouts, pois mange-tout, vermicelli noodles, rice, lettuce, etc. This recipe is vegan, but you can always add smoked salmon, canned tuna, crab meat, etc. You name it, you got it! You can really personalize these and that’s the beauty of this recipe.

For the pretend peanut dip, you will need

  • ½ cup of drained and rinsed chickpeas (I like using PC’s Blue Menu canned chickpeas since they have less sodium)
  • 1 tbsp. of smooth Sunbutter (sunflower seed butter… super delicious and great alternative for those that can’t have nutbutters or peanut butter)
  • 2 tbsp. of rice wine or rice vinegar
  • 2 tbsp. honey
  • 2 tbsp. soy sauce
  • 2 tbsp. water
  • Dash of Sriracha… or Wasabi paste

Blend it all in a food processor/blender until you get a nice consistent paste. You can always add a little water if you find it’s too thick.

There you have it lovely people! Super easy, quick and delicious recipe! These rolls are so convenient when you’re super busy and need a quick but healthy lunch on the go, or when you’re sitting at home in your favourite sweatshirt and lucky boxers studying for your exams.

Read Zoe’s blog for more healthy, allergy-conscious recipes and keep clicking through the PumpUp Daily for Zoe’s other recipes!

Rice Cakes are nice cakes: Quick and easy snack

Rice cakes are nice cakes! Here’s a quick and easy snack from PumpUp’s o_its_jo18! It’s a chocolate chip rice cake topped with maple almond butter, a bit of honey, and goji berries. What are your favourite healthy snacks?

3-Ingredient Dry Rub Chicken Wings

This is part of a series of recipes from PumpUp member @carolinewaters35.
Follow her blog here
Hello PumpUp!

My name is Caroline and I’m a Nutritionist in good ol’ southern Athens, GA. I’m addicted to every type of workout there is; I’ve tried them all. For now, my favorites include long distance running (I’ve done 2 half marathons), yoga (even though I’m not too great at it!), PureBarre, and HIIT (specifically a class here in Georgia called BLAST).

To balance out my love for exercise, I have to fuel myself with healthy foods! I have a pretty severe gluten intolerance, so I have had to eat gluten free for 3 years now.
I have a blog called The Dank Dietitian and I feature healthy, nutritious gluten-free recipes. Here is one of my easy go-to recipes when I’m craving hearty chicken wings that are low in salt and fat and high in protein!
3-Ingredient Dry Rub Chicken Wings
Servings: 2-3 Total Time: 1:15 Difficulty: easy


  • 10 small chicken wings (I used humanely raised chicken wings from Earthfare) (or more if feeding more people)
  • 1-2 TBSP oil of choice (I used olive)
  • Good Rub seasoning: salt, sugar, spices, paprika, garlic, chili powder, onion, coffee. (or seasoning of choice)


  1. Preheat oven to 425 degrees F and cover a large baking pan or glass dish with aluminum foil.
  2. Spray pan with nonstick cooking spray to ensure wings don’t stick to pan’s surface.
  3. Place wings in a large Ziploc bag and pour 2 TBSP of oil into bag. Mix up the wings and oil and make sure the oil covers all of the wings.
  4. Pour  seasoning into a small bowl or on a small plate. You will roll the wings in the seasoning so make sure surface is big enough for the wings.
  5.  One by one, roll wings in seasoning making sure they are covered. Cover as much or as little as you want. My boyfriend wanted these drenched in seasoning so I made sure to have every inch covered! :) Then place the wings on sprayed pan.
  6. Once all wings are on baking pan, place in oven and cook for 45 minutes. At the 30 minute mark, check wings and turn pan 360 degrees to ensure even cooking.
  7. After 45 minutes of cooking, check wings to make sure they are done. If there is still any pink whatsoever, keep cooking for ~15 minutes. If you have a food thermometer at home (I still need to buy one!) make sure the center of the chicken reads at least 165 degrees F.
  8. Once wings are finished cooking, remove from oven, let cool and enjoy!


Follow Caroline on PumpUp @carolinewaters35 

5 Light and Lovely Lunch Ideas That Will Make Your Life Easier - Cooking with Cassandra

This is part of a series of posts by PumpUp’s losingitwithcassandra. Follow her Tumblr and PumpUp @losingitwithcassandra
Since i stated college again last week, i realized food prepping was essential especially since i commute to campus everyday. I like bringing my own lunch because the food at my school is full of fast food joints. Bringing my lunch enables me to make better eating choices and i get to save so much money. Here are a couple things i like to make on a school day in the mornings and what i like to pack in my lunch.
  • Whole Wheat Egg White English Muffin
  • Acai Smoothie
  • Turkey Wraps
  • Salad in a Jar
  • One-Ingredient Quest Bar Cookies

Whole Wheat Egg White English Muffin


I like to make this when i have a little extra time in the morning. This is a better option then heading to the drive through at a fast food location in the morning.


  • 1 Whole Wheat English Muffin
  • 2 Egg whites
  • Salt and Pepper
  • A handful of spinach
  • Cheese Slice (This is optional)


 Add non-stick spray to a pan and turn on your stove to medium heat.While the stove is heating up place your english muffin in a toaster. In a separate bowl separate your egg whites from the yolks, add a pinch of salt and pepper, and whisk with a fork until frothy. Once the pan is heated up add your egg whites and once they brown flip them over. Then you get your English muffins and place the eggs on top. I usually flip the eggs over a few times so that they fit inside the English muffin. Finally add your spinach and cheese on top and you’re set to go. 

Acai Smoothie


On the days where i am rushing i usually opt for a smoothie. Not only is this recipe super easy and fast to make, you also get some vitamin C to start off your day.


  • 1 pack of Sambazon Acai Superfruit packs (Can be found at Costco)
  • 1 banana
  • A handful of strawberries
  • A splash of orange juice

Directions: In a blender add in the acai, strawberries, banana, and orange juice. Mix and enjoy.

Turkey Wraps




  • 1-2 Slices of Turkey
  • 1 whole wheat Tortilla
  • A few Grape Tomatoes
  • A handful of spinach
  • Low fat ranch dressing (or a mashed up avocado)


Heat up your tortilla. Once it is heated up, place it on a cutting board. Spread your ranch dressing all over the tortilla so that everything sticks together when you cut the wrap in half. If you want a healthier option you can use a mashed avocado which is just as delicious as well. Next place your turkey slices, tomatoes and spinach and wrap up your tortilla. Then you cut it in half or you can cut it into smaller pieces. I like adding carrots and cucumbers on the side to enjoy them with the wraps. Quick and easy lunch to pack and take on the go. Enjoy! 

Salad in a Jar



  • Iceberg Lettuce Mix
  • A handful of grape tomatoes
  • Dressing of choice (I used sesame dressing)
  • Protein of choice (I used Tuna) You can also use quinoa or chicken. There are so many options!
  • Salt and Pepper
  • A mason Jar


Place your dressing on the bottom of the mason jar. I like doing this first because it gets less messy. Then add your lettuce and tomatoes filling the mason jar half way. The possibilities are endless so add in all your favorite salad toppings. Then fill the other half with your tuna (or protein of choice) and top with a dash of salt and pepper. Then you seal your mason jar and when it’s time for lunch you just shake it up and enjoy! 

One-Ingredient Quest Bar Cookies and Cream Cookies


Literally just one ingredient! When i come home from school and the gym these are the best! and literally no effort at all to make. High in fiber, 21 grams of protein, gluten free, and only 1 gram of sugar.


  • 1 Quest Bar ( i LOVE the cookies and cream flavor)


Open a quest bar and place in the microwave for 10 seconds. This is just going to make the bar easier to mess with. Pre-heat your oven at 350 degrees. Split the bar into 4 equal pieces and roll them into a cookie shape. Once that is done all you need to do is pop them in the oven for 8-10 minutes.  Yes it was that easy! Your kitchen ends up smelling amazing once you’re done too.  Enjoy! 

 This is part of a series of posts by PumpUp’s losingitwithcassandra. Follow her Tumblr and PumpUp losingitwithcassandra.

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

Pretty in Pink Raspberry Strawberry Smoothie


Pretty in Pink Smoothie

This smoothie is pretty. It’s pink. Almost as if straight out of a John Hughes movie, this delectable drink is as healthy as it is fresh. PumpUp’s @smoothiegurl has tons of recipes to quench your thirst, the smoothie way. 


  • 1 banana
  • 5 big strawberries
  • Some orange juice
  • A handful of raspberries
  • Ice

Blend all ingredients till smooth

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!

Chunky Monkey Smoothie

There’s no monkeying around with Dray’s chunky monkey smoothie. 2 tbsp peanut butter, 1 banana, 1 scoop sun warrior protein or 1 tbsp cocoa powder, 1 cup almond milk.  Sh-shake it and sip away! Hope this #SmoothieSunday gives you some inspiration for the #smoothieseries :)

3 ingredient coconut bread


Pamela’s 3-ingredient coconut bread

This recipe is posted by PumpUp’s pameladiazfc. Read all about her here 

Its pretty small but yummy and healthy!

  • 6 egg whites
  • 2 cups (~160g) of desiccated coconut
  • 1/2 tsp baking powder
Preheat the oven to 200°C, and line a loaf tin with baking paper.
Add the egg whites, coconut and baking soda to a food processor. Blend until combined, then pour in to the prepared loaf tin. Bake for 40-45 minutes, or until a skewer comes out clean when inserted.
Leave to cool, then simply lift out, and slice THICKLY.
Optional Extras that can be added according to your liking:
  • 1 tsp vanilla extract OR
  • 2tbsp honey for sweetness OR
  • 1/2 cup of fresh berries or fruit OR
  • 1/2 cup dried fruit