Viewing entries tagged
healthy food

12 Adorable Food-Themed Valentine's Cards

12 Adorable Food-Themed Valentine's Cards

Give the free gift of food-themed Valentine's Cards to a special person this year.  We've put together twelve illustrations that will help you express your true ~feelings~ — whether you're celebrating Valentine's day, Pal-entine's day, Gal-entine's day, or all of the above.

Sip on this Magic Mango Smoothie

Sip on this Magic Mango Smoothie

This is something you don't often see: a smoothie without “superfoods”. You don’t always have to buy expensive Acai Powder, Wheatgrass Powder or any other fancy powders or seeds. It isn't always about the “high end” nutrient-dense ingredients. Sometimes you can treat yourself with yummy fruits you love. My Magic Mango smoothie is made with my favourite fruits, so feel free to alter the recipe to make your own “Magic Smoothie”. You can also use any leftover fruit you have lying around. That is the beauty of smoothies. There are no rules. You can go crazy and experiment. Sure, sometimes experiments go wrong - but that's okay! I've told you about my brown/ black smoothies, and this is clearly what you don't want your smoothie to look like!

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

October is a month that is full of beautiful and bright colours. It's one of my favorite and most beloved months.  I just love seeing my surroundings decorated with vibrant tones of orange, red, and yellow. It's so romantic!October is also pumpkin season. It's a time for pumpkin lovers to make everything from lattes to muffins and healthy halloween recipes.  We must always remember that eating healthy has its benefits and, yes, eating pumpkin is healthy because it's high in fibre, potassium, pantothenic acid, magnesium, and vitamins C and E. So why not try a new pumpkin dish? 

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina


Hola Amigos! Did you know that without regular physical activity, the body slowly loses its strength and ability to function well? Active living means including physical activity in your daily life. You don’t need to spend hours at the gym to be an active person. Active living could mean just making small changes in your daily life, like walking to the store or to the gym, taking the stairs instead of the elevator at the mall etc. Any physical activity is proven to improve both mental and physical health. It tackles anxiety, depression and anger. #ActiveAugust is here to make you feel good and  improve your health. Be more active today! Fuel up with these healthy yellow recipes once you've finished your workout.

Spicy Pumpkin Seeds

Spicy pumpkin seeds for late night snacking // Recipe from the PumpUp Blog


  • 2 cups pumpkin seeds or squash seeds
  • 1/2 tablespoon chili powder
  • 2 teaspoons fresh squeezed lime juice
  • Salt, to taste


Rinse pumpkin seeds in a colander. Spread evenly on a baking sheet and allow to dry for 1 hour or longer. Preheat oven to 275 degrees F.

Toss the seeds in the chili powder and lime juice. Add salt if necessary. Place the seeds back on the baking sheet and cook for 15 to 20 minutes. Remove from the oven, and allow to cool on a plate.

Coconut Popsicles

4 ingredient coconut popsicles - The perfect healthy treat that you never knew you needed. Make this recipe before the summer ends! // The PumpUp Blog


  • 1 can Coconut Milk
  • 1 Tbsp. unsweetened shredded coconut
  • 20-40 drops Stevia Extract (to taste)
  • 1 Tbsp. organic vanilla extract


Add all ingredients to a medium bowl. Mix well. Pour into stainless steel popsicle molds. Freeze for 5 hours or until solid.

Yellow Spicy Superfood Smoothie

Spicy superfood smoothie - You'll never guess which ingredients are in this healthy breakfast recipe // The PumpUp Blog


  • 2 1/2 cups frozen mango chunks
  • 3  tablespoons  hemp seeds
  • 2 tablespoons dried goji berries
  • 1 teaspoon chili powder
  • 1 ½ cups apple juice
  • 1 cup water
  • 2 tablespoons freshly squeezed lime juice
  • sweetener, to taste (optional)


Blend all the ingredients together until smooth. Enjoy!

Curry Vegetable Dip

Curry dressing for vegetables - Perfect for late night snacking! // Recipe from the PumpUp Blog


  • 1/2 cup plain, nonfat Greek-style yogurt
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon honey
  • Salt to taste


Blend everything together using a whisk, and serve with vegetables.

With Love,


These easy and healthy yellow recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

Easy, Vegan, and Oil-Free Green Thai Curry

Easy, Vegan, and Oil-Free Green Thai Curry


If it were down to food and people positivity, I'd be living in Thailand. If I had to eat only one meal a day, it would be an intense battle between pasta and green thai curry. Good curry not only tastes amazing, but it also gets your metabolism going, improves blood circulation and boosts your immune system.

Needless to say, I jump at every opportunity to eat at a Thai restaurant. But one thing has been bothering me: I just don't really know what ingredients go into my food, not to mention the quantities of processed vegetable oils or sugar. I tried for the longest time to recreate a decent traditional green thai curry at home that tastes exactly like the one I get at thai restaurants. I've always failed, until now.

I'd like to share my easy, vegan and oil-free Green Thai Curry Recipe.

Easy vegan and oil-free green thai curry // Shaynaraleonie for The PumpUp Blog

Easy, Vegan, and Oil-Free Green Thai Curry

Serves 1-2| Prep time: 20-30 min.


  • 1 tbsp Green Thai Curry paste (find a decent one with the least ingredients and no sugar/oil)
  • 1/2 can coconut milk
  • 1 tsp galangal
  • 1 tsp lemongrass
  • 1 tsp xylitol or rice mirin
  • 1 tbsp thai basil
  • 1 tsp fresh lime juice
  • fresh chili if not spicy enough, tamari sauce if not salty enough
  • fresh vegetables (anything you've got in the fridge: cucumber, chard, zucchini, green pepper, bok choy, broccoli)
  • Cooked rice, to serve with curry

Easy vegan and oil-free green thai curry // Shaynaraleonie for The PumpUp Blog


  1. Throw the green thai curry paste in a pan and add half of the coconut milk on medium heat, let it bubble until it becomes fragrant for a minute.
  2. Add the galangal, lemongrass, xylitol, thai basil + lime juice and reduce to a low heat.
  3. Add the rest of the coconut milk and vegetables except your leafy greens as they tend to cook much quicker, let all simmer until your vegetables are tender.
  4. Add your leafy greens, give it a taste test and add chillies or tamari sauce, if it's not spicy/salty enough.
  5. Top with more thai basil, lime and spring onions.
  6. Enjoy it hot and spicy!

This Green Thai Curry recipe was created by PumpUp member @shanyaraleonie. Follow her blog at

Creamy vegan nice cream - #ChallengeMe Day 2

Creamy vegan nice cream - #ChallengeMe Day 2


Happy June! This is my latest and most favourite recipe. Creamy vegan nice cream is low-cal and so delicious during the hot summertime. You can add whichever toppings you like, and it's completely gluten free and vegan! You can even add a scoop of vanilla protein powder to add some protein (I was just in a rush so I didn't add any this time around). The consistency of vegan nice cream is just like ice cream and it tastes SO rich! It's filled with fiber and potassium from the bananas, anti-inflammatory properties from the cinnamon, and some protein from the nut milk. Creamy vegan nice cream - The G-Free RD



Creamy vegan nice cream - The G-Free RD


  1. Blend first 4 ingredients in a high powered food processor until blended well. Then, slowly add in almond milk TBSP by TBSP until mixture has reached a more smooth, yet still thick consistency (like ice cream :) )
  2. Blend until well blended, then spoon mixture into serving bowl.
  3. Top with granola and drizzle with date syrup.
  4. Enjoy!

Creamy vegan nice cream

Liked this creamy vegan nice cream? This is part of a series of recipes from PumpUp member @fit_caroline. Follow her blog, the G-free RD, here.

10 edamame recipes that won't disappoint

10 edamame recipes that won't disappoint


Whether you identify as a vegetarian, a vegan, or neither, there's an easy way to incorporate more protein into your diet. The answer, friends, is edamame. These tiny green soy beans are packed with protein and fibre.  According to WebMD, just over 1 cup of shelled edamame contains as much fiber as 4 slices of whole wheat bread. What's more, a 1 cup serving of cooked edamame contains a whopping 17 grams of protein.  Pretty neat!  You're more likely to find the frozen variety available for purchase, which means that you won't have to worry about them expiring on you. Stock up on edamame and you won't be sorry (but limit yourself to one serving a day).  Though these legumes are perfectly delicious on their own, here are a few of the best edamame recipes from the Internet for your culinary inspiration.

Roasted edamame

Roasted edamame - a perfect snack that enhances the flavour of the nutrient-packed green soy beans

Boost the flavour of these green beans by roasting them. Toss them with olive oil, lemon zest, black pepper, and your favourite spices before popping them in the oven. (PureWow)

Edamame hummus

Ginger wasabe edamame hummus from Rachelcooks - Edamame recipes for your inspiration

You already know that chickpeas make a great dip base. Entertain with edamame and have your tastebuds hum with delight. We love this ginger wasabi edamame hummus from Gimme Some Oven, as it lends a novel, punchy flavour that'll have you coming back for more. (via RachelCooks)

Stir-fried edamame

Edamame and kale fried quinoa - edamame recipes for your inspiration

Instead of fried rice, try making this edamame and kale fried quinoa. You'll up your protein and fiber intake in one go. Plus, it's delicious so revel in excitement. (Fitness Magazine)

Edamame Soup

Edamame soup - edamame recipes for your inspiration

When simmered with zucchini and blended in a food processor, edamame instantly makes batches upon batches of comforting and creamy soup. (CircaHappy)

Edamame Stew

Comfort food and good-for-you ingredients in one bowl. Foodie heaven. Edamame stew : Edamame recipes for your inspiration

Warm comfort food and good-for-you ingredients in one bowl. Edamame stew is one that will not disappoint. (Oh She Glows)

Edamame Pho

Edamame pho - your next-level nutritious way to eat vietnamese food. Edamame recipes for your inspiration

Sometimes, you walk into a Vietnamese restaurant and all you want is pho noodle soup. Make it next-level nutritious by adding some edamame. (WhatsCookingGoodLooking)

Edamame Noodle Salad

Forget the late night microwave ramen. Use this recipe for meal prep and make some edamame crunchy noodle salad - Edamame recipes for your inspiration

Move over, late-night microwave ramen noodles. Make this crunchy asian ramen noodle salad on your designated meal-prep day and you'll have lunch for days. (Gimme Some Oven)

Edamame burgers

Edamame burgers with avocado mint dressing - edamame recipes for your inspiration

Packed with pistachios, mint, chickpeas, and edamame, this green burger is ultimate. Paired with avocado mint dressing, savour in the sheer glory of this edamame burger. (MilkingAlmonds)

Edamame quinoa collard wraps

Edamame quinoa collard wraps - Edamame recipes for your inspiration

Collard wraps are portable. Edamame is wonderful. Pair two and two together and you have a winning combo. (Eat Spin Run Repeat)

Edamame salad

10 edamame recipes for your inspiration - Find neat ideas to eat healthy with edamame ! From edamame burgers to edamame soup, the possibilities are endless.

This is one salad that you'll actually be happy to eat. PumpUp member @lentil adds carrot and zucchini noodles, arugula (rocket), quinoa, snap peas, radishes, and edamame beans.

Love edamame? Have great edamame recipes to share with us? Let us know in the comments below!

Drop everything: Try this Vegan Raspberry Chocolate Mousse

Drop everything: Try this Vegan Raspberry Chocolate Mousse


Hey there! I hope you all enjoyed that pancake recipe from last month! It has become a weekly routine to make these on either Saturday or Sunday mornings, and enjoy them in bed with a nice coffee and a movie… Reading this over, it’s making me feel like such an old lady! I guess that I like my little routines. Speaking of routines, my girlfriend and I make a point of making weekly/bi-weekly dinners with some of our friends. It’s a great way to get together, enjoy healthy foods and not break the bank. I’m usually the one cooking the main meal (mostly because of all of my allergies), but everybody pitches in and brings ingredients or snacks/desserts. Last weekend, we had some friends over for an amazing Indian feast (see my blog about Rogan Josh), and for dessert, I thought about making an amazing, guilt-free chocolate and raspberry mousse.

Making a dessert that will please everyone AND is healthy AND relatively inexpensive is always a hard thing, especially when one of your guests, or yourself, has allergies or restrictions. I have a solution for you! If you’re looking for something sweet, but not overly sweet, that is timeless/season-less, and healthy, check this out!

How to make a Vegan Raspberry Chocolate mousse

You will need

  • 12 oz. package of silken tofu (either the boxed kind found in the Asian section of the grocery store, or the regular silken/smooth tofu in the cold section of the grocery store)
  • 1 small container of fresh raspberries (or about a cup and a half of frozen raspberries, thawed)
  • 1 tbsp. maple syrup
  • ½ cup of confectioner’s sugar (optional)
  • 1 ¼ cup of semi-sweet chocolate chips (or any chocolate that you and your guests can all eat), melted according to packaging

vegan chocolate raspberry mousse

To begin with, melt your chocolate chips according to the packaging, either in the microwave or on the stove-top. Once it’s melted and smooth, set it aside.

In a large blender, food processor, or anything that blends, blend together your silken tofu, raspberries, melted chocolate, confectioner’s sugar and maple syrup. If your blender is small, feel free to do this in batches.

There you have it. That wasn’t hard, was it? Pour your mix into cups, molds, bowls, parfait glasses, etc. and let it sit in the cold (freezer, fridge, or outside if cold enough), until ready to serve. I suggest letting it sit for at least an hour and a half, until it sets.

The raspberries in the recipe cut the sweetness from the chocolate, making it light, just sweet enough, and creamy smooth. It’s a healthier alternative to regular chocolate mousse, and those die-hard chocolate fans will never notice it’s made with tofu!

You can always make fudge pops with this recipe as well! We replaced the raspberries with a cup of soy milk and made fudge pops too (see my blog for the recipe!)

A neat trick with this vegan raspberry chocolate mousse is that you can also use it to make a cheese-less cheese cake! Use firm tofu instead, and it will give you a nice thick consistency. Place it over a cheese cake crust (I usually go for rolled oats, quinoa flakes, crumbled gluten-free/egg -free/nut- free cookies, and a bit of melted butter, baked for 15 mins in a shallow baking pan), let it set in the freezer, and serve it cold.

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

Meal prep idea: Quinoa with veggies and black beans

Meal prep idea: Quinoa with veggies and black beans


I've heard a lot about black beans! One day, as I was doing my grocery shopping, I decided to buy a can and give them a try. Paired with vegetables and the nutty flavour of quinoa, what I came up with was tasty and super simple to make. Think of this recipe as a 'pantry' meal: something that you can easily whip up in a flash with simple, uncomplicated ingredients from your pantry. Feel free to substitute some of the veggies in the recipe with whatever you have on hand if that suits you better! Quinoa with veggies and black beans can be made in bulk by doubling the recipe; it's an easy way to meal prep.

What you need:

  • A handful of baby spinach
  • 3-4 tablespoons of tomato sauce
  • 1 zucchini
  • 1 red or green pepper
  • 1 carrot
  • 1 can of black beans
  • 1 cup of quinoa
  • 1 onion
  • ½  garlic bulb
  • Olive oil
  • Some salt and pepper

How you do it:

  1.  In a saucepan put 3 cups of water (for a cup full of quinoa) and a little bit of salt and let is boil then add the quinoa (make sure the quinoa is rinsed well), cover it and let it cook until the quinoa absorb all the water
  2. Mince the garlic and the onion, cut the zucchini into squares and, the pepper and the carrot into strips
  3. In a pan put some olive oil and add the minced onion and garlic and let it cook for about 5 minutes
  4. Add the pepper, the carrot and the zucchini along with a glass or two of water and let it cook for about 15-20 min then add the black beans and let them cook until nice and soft – you can add more water if you like but you should have some water left in the pan at the end
  5. When it is almost done add the baby spinach, the quinoa and the tomato sauce and stir then let it cook for another 3-4 minutes

Post by Anna M (eatforyourpeace) . Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna's Quinoa with Veggies and Black Beans in the comments below!

4 healthy snacks that'll help you stop cheating between meals

4 healthy snacks that'll help you stop cheating between meals


One of my favorite ways to stay energized throughout the day is to always have healthy snacks with me. It is SO important to plan ahead! If you know you are going to be running around all day, whether you are at work or going class to class, you should make sure you have healthy options with you so you don’t reach for that bag of chips or candy bar! The perfect snacks are whole fruits and veggies that will keep you CARBED UP! Here are some of my favorite healthy snacks to munch on throughout the day!



BANANAS are my #1 go-to snack. They are super easy to throw in your bag and eat throughout the day! Make sure your bananas are ripe like these so you get all of the nutritional benefits and so they digest properly!

DATES are like little packs of energy! If you don't have a lot of time on your hands, dates are a great option to get in lots of energy with this nutrient and calorie dense snack!


DATES are like little packs of energy! If you don’t have a lot of time on your hands, dates are a great option for you to get in lots of energy with this nutrient and calorie dense snack!

NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!--Not only are they delicious, but they are also a great boost of natural caffeine!


NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!–Not only are they delicious, but they are also a great boost of natural caffeine!


Think AHEAD! Cut up some of your favorite veggies and put them in a bag or container to munch on throughout the day. Veggies will keep you going and give you the energy you need to hold you over until your next meal!


If you fail to plan, you plan to fail

Eating healthy snacks like these will help you kick cravings for unhealthy, processed food. Whole, plant-based snacks a re not only amazing for your mind and body, but they will also keep you energized for your busy days and fuel you for success! Making small changes like this to your every day life will undoubtedly make a huge impact on how you look and feel. Before you go to bed tonight, ask yourself: what am I going to pack for tomorrow?

This is a post 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.


Gluten Free Eggs Benedict with a Healthy Hollandaise Sauce

Gluten Free Eggs Benedict with a Healthy Hollandaise Sauce


This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the G-free RD. Here's a gluten free eggs benedict recipe: a healthier twist on the classic eggs benedict. As a gluten intolerant, I missed being able to occasionally splurge on eggs benedict because it is always served with an english muffin. Instead, I decided to make my own and top it on a grilled grit cake which is super easy to make and is very versatile! Also, hollandaise sauce is known for being very fattening. By replacing the 4 sticks of butter in normal recipes with agave, dijon mustard, greek yogurt, and only adding 3 TBSP of butter, it is a lighter and healthier sauce but still gives you that "hollandaise" flavor. Definitely a must try for your next brunch or lazy Sunday!!

These grit cakes are perfect for other simple dishes like shrimp and grits, or even just topping with a poached egg without the extra stuff for a quick morning breakfast. Eat and cook more at home to naturally eat healthier. Replace the fatty delicious fare at restaurants with similar, homemade healthier versions at home for cheap!

Gluten Free Eggs Benedict Ingredients

For the grit cake:

  • 1 container instant grits, cooked according to directions with water, salt, and pepper, and 2 oz. cheese of choice
  • 2 oz. of cheese of choice (optional, see above…spicy havarti works great!)
  • 1 cup gluten free all-purpose flour (I used Cup4Cup)
  • 2 slices Canadian bacon
  • 2 large eggs, poached
  • 2 cups spinach
  • 2 TBSP olive oil
  • pinch of sea salt
  • pinch of black pepper

For the hollandaise sauce:

  • 1 cup plain greek nonfat yogurt
  • 2 TBSP lemon juice
  • 4 TBSP butter
  • 3 egg yolks
  • ½ cup water
  • Pinch of sea salt
  • 1 tsp black pepper
  • 1 tsp agave nectar
  • 1 tsp Dijon mustard

gluten free eggs benedict

Recipe instructions:

  1. Prepare grits according to package and add in whatever flavorings you want (pepper, salt, a little butter, low-fat milk, water, cheese, etc.). Make enough to make 2 or more grit cakes the size of a regular English muffin. Make enough if you want to store leftovers. Once grits are cooked, let cool a bit and spread onto a casserole dish (~ 1 in thickness) sprayed with non-stick cooking spray.
  2. Flatten the grits with parchment paper and let sit in refrigerator for 1-2 hours to set.
  3. While the grits are cooling, prepare hollandaise sauce by mixing all ingredients and whisking together in a medium saucepan.
  4. Let the mixture come to boiling, then heat on low-medium heat while continuing to whisk.
  5. If desired, place mixture in a blender to blend extra well until thickened.
  6. Set sauce aside on low heat.
  7.  Once grits have thickened, take out dish and cut out circles or desired shapes for the grit cakes.
  8.  Heat a medium sized pan with non-stick spray on medium-high heat.
  9. Roll the grit cake in flour and pan fry each side for 3 minutes or until slightly browning.
  10. Place each grit cake onto a plate.
  11. In same skillet, heat 2 slices Canadian bacon until heated through.
  12. Place Canadian bacon slices atop grit cakes.
  13. Poach 2 eggs in egg poacher.
  14. Place eggs atop grit cake and bacon, then drizzle hollandaise sauce on top.
  15. Serve immediately and enjoy!

Find the original recipe here

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

4 healthy treats that will teach you a lot about self-love


Learn to love yourself with these 4 healthy, sweet and savory treats - Get Healthy with Valentina

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

  • Quinoa Egg muffins
  • Quinoa-cacao truffles
  • Raw strawberry pie
  • Double layer protein pudding

Ah, romance. Just what everyone needs…right? February is undeniably a month of love: a month when we’re encouraged to express it to others by giving gifts such as candy and flowers. If you’re loath to the idea of February in general (it’s cold, it’s slushy, it’s wet, it’s not quite spring yet, and maybe you feel a bit lonely), I feel you.  But this month has plenty other good qualities that are worth highlighting. Love should also flow inwards, not just outwards. 

The purpose of life is to live, so start living, and start falling in love with you. You are the only person you know you can receive love from, whenever you need it. You are the only person who can give yourself permission to see the beauty of the world. Stop worrying about other people’s opinions. All what really matters is how you feel. Give yourself a chance to learn more about yourself and love yourself no matter what. You are the only person who decides how to nourish your body. The best part about choosing wholesome food is that you know that you’re eating something good for your health, and that by default means that you’re doing something great for yourself.  

So having all that said… Here are some recipe ideas so you can try to find Self-Love through Food! Don’t forget to give you the opportunity to fall in love with your soul and your body!

Quinoa Egg Muffins



  • 3 eggs, large
  • 1 + 1/2 cup egg whites
  • 3 tbsp. ground flax seeds or chia seeds
  • 1/4 cup feta cheese, crumbled
  • 1 tbsp. onion (garlic) powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper, ground
  • 1 cup quinoa, cooked
  • 2 handfuls spinach, coarsely chopped
  • 1/2 cup red bell pepper


Preheat oven to 350 degrees F, place cupcake liners into a 12 muffin tin and spray generously with cooking spray.  In a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add flax/chia seeds, feta cheese, onion (garlic) powder, salt, pepper and whisk to combine. Add quinoa, spinach, bell pepper and mix. Fill each muffin with egg mixture 3/4 full. Bake for 20 minutes, remove from the oven and let cool for about 10 minutes. Using a rubber spatula, loosen the egg muffins from the muffin tin and slide onto a platter. Serve hot and enjoy!

Quinoa Cacao Truffles



  • ¼ cup melted coconut oil
  • 2 tbsp cacao powder
  • 2 tbsp coconut flakes
  • 1 ½ cup puffed quinoa


Mix all of the ingredients (except the puffed quinoa) in a big bowl until well-combined. Mix in the puffed quinoa. Spoon into small muffin lines. Refrigerate until set.

Raw strawberry pie




  • 1 cup raw pecans
  • 3/4 cup raw walnuts
  • 1 cup (packed) pitted dates
  • ¼ tsp (scant) sea salt
  • 1/4 tsp cinnamon


  • 3 cups fresh strawberries (measured whole if small, or cut in half if large; these are for filling, you will need extra for garnishing if desired)
  • 3/4 cup raw cashews
  • 3-4 tbsp raw agave
  • 1 tsp freshly squeezed lemon juice
  • Couple pinches sea salt
  • 1 tsp lemon zest (stir in after pureeing)


Lightly oil a pie plate with coconut oil. Prepare the crust: Place all the crust ingredients in a food processor and pulse briefly until crumbly and the mixture will hold together when pressed with your fingers. Transfer the mixture to the prepared pie plate, pressing it evenly into the pan.  Prepare the filling: Place all the filling ingredients, except the lemon zest (and starting with 3 tablespoons of the agave nectar), in a high-powered blender .Puree for a minute or so at medium-high speed until completely smooth and no texture of the cashews remains. Taste, and add the remaining tablespoon of agave, if needed, to sweeten, and puree again.

2-layer protein pudding


Layer 1: Chia pudding with raspberries


  • 2 tablespoons of chia seeds
  • 1 ½ cup of almond milk
  • 1 cup of quark
  • ½. cup of raspberries.


Mix together chia seeds and milk the night before, or one-two hours before you eat it. Mix the quark and berries with the chia pudding when the mixture has gotten a jelly like consistency. Done!

Layer 2: Casein Pudding


  • Milk
  • Casein protein powder with chocolate flavour


Mix together casein powder with an optional amount of milk into a loose paste. Place batter in a glass and let it stand in the refrigerator until it has gotten a pudding consistency. It is best if it can be refrigerated over the night.  The next morning put the chia mix on top of the casein pudding.  Enjoy!

With Love,


Try this Jamba Juice Pink Starburst Smoothie


Jamba Juice’s Pink Starburst Smoothie

Recipe by PumpUp member emilykfitness

Make your own smoothies instead of buying them elsewhere! Not only will you save a bit of money in the long term, you’ll know exactly what’s going into your smoothie. Store-bought smoothies often use fruit juice rather than just fruit: you’ll end up drinking a tsunami of sugar!

Breathe. Blend. Enjoy this smoothie:

  • 1/3 cup coconut water
  • 1 cup frozen pineapples
  • 2 cups frozen strawberries
  • 2 tbsp chia seeds or flax seeds (optional) 

Check out the pumpupapp blog for more recipes!

Protein-Packed Cookie Dough Dip


Protein-packed Cookie Dough Dip

This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the G-free RD, here

This protein-rich recipe is really easy to make and tastes amazing. You do need a food processor, but trust me: food processors are worth investing in as they make it easy to prepare tons of healthy recipes! 

The protein in this recipes comes from the greek yogurt-like product called Elli Quark. It’s lower calorie and higher protein than greek yogurt and its technically a cheese, but its amazing and tastes exactly like greek yogurt! If this product is hard to find, you can just sub in regular vanilla greek yogurt. The other source of protein comes from the chickpeas. These give it a cookie dough-esque flavor as well as a smooth finish with TONS of good quality, plant-based protein. Flax also supplies essential omega-3s, a good source of essential fatty acids that help keep your brain stay strong and healthy! Oats are an amazing source of complex carbs, whole grains, and fiber to help keep you full. I used gluten free oats since I have a gluten intolerance, however normal oats work fine too! Next time you’re craving cookie dough, whip up this healthy alternative instead! Perfect for dipping graham crackers and fresh fruit.


  • 1½ cups chickpeas, drained and patted dry
  • ¼ cup flax
  • ¼ cup gluten free oats
  • 1 container vanilla Elli Quark (can be found online, at the Fresh Market, or Whole Foods)
  • 2 tsp vanilla extract
  • 1 tsp sea salt
  • dash of cinnamon to your liking
  • 1 TBSP raw cacao powder (optional)
  • ⅛ cup sweetener of choice (I used truvia)
  • 1 TBSP agave nectar
  • 1 TBSP coconut oil, liquid
  • 2 TBSP PB2 powder (or ¼ cup nut butter of choice…I just didn’t have any on hand…shocker I know!)
  • ½ cup semi-sweet dark chocolate chips


  1. Put all ingredients except chocolate chips into a food processor and blend on high until smooth.
  2. Add in chocolate chips and stir to mix well.
  3. Dip away! Graham crackers, apple slices, pita bread, pretzels, bananas, strawberries, whatever floats your boat! Or use as a topping on oatmeal, muffins, toast, etc.

How food influences your mood


This is a post 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.

You know the saying “an apple a day keeps the doctor away”? Nowadays, it takes about SIX apples to keep the doctor away on a daily basis. This is a result of the increased pollution in our air and the contaminated soils in our country, amongst other factors. This is just an example of how much more plant based food you need to be consuming in order to obtain your optimal health and happiness and stay off of endless medications. Are you feeling run down and sluggish after a big meal? Does your meal contain processed, refined sugars and carbohydrates? Let me explain why a high carb, low fat, plant based diet will undoubtedly make you feel better!

Potassium, for example, is one of the most important minerals in a relaxed body—it is a physiological tranquilizer that calms down the nervous system. Ok, so now you are thinking—alright, I’ll eat one banana every day. One banana only contains 400mg of potassium. You need 4700mg of potassium each day in order to get your minimum! This entails eating about 7-8 cups of fruits and veggies every day. No wonder your one banana a day isn’t giving you a ton of energy! If your potassium is low, your heart rate will rise—this can prevent you from having stable blood sugar levels and a restful sleep (integral for high energy!).

You can fill this potassium requirement on a daily basis by simply eating a few bananas everyday—on their own or blended into a delicious green smoothie—and by eating a large salad every day! Not so hard, right?

Antioxidants affect the way your brain functions—it has been scientifically proven that the happiest people eat the most plant based foods. These people have high levels of carotenoids, for example, that come from beta-carotene. Antioxidants do not only prevent chronic disease, but they also help your brain to function better. When your brain is functioning efficiently, your body will follow. Once your body is feeling good, you are more likely to have increased energy levels and you will be more inclined to exercise and stay on track! All of these factors work together to keep your mood up which leaves you HAPPY!

Here’s some examples of what foods you should be eating every day!







This beet lemon carrot smoothie is your detox wonderland


The apple of my eye

Recipe by pumpupapp member @lin7

It’s just too good to be true. We can’t take our eyes off of this smoothie. If you’re ever in a rut and craving for novel pathways in the realm of vegetable preparation, you’re in luck. This apple, carrot, lemon, and beet combo will do the trick. Add a bit of ginger to add a real kick (the Bruce Lee equivalent of amping up your smoothie), and add some milk of your choice if you need to tone it down a bit.

  • 4 apples
  •  2 carrots
  • 1/2 juice and a bit of the zest of 1 lemon
  • 1 beet

Try the pumpupapp for more smoothie recipes and inspiration for health and fitness:

Supercharge 2015 with Superfoods


By Gillian B

With a brand new year upon us, most of us are ready to press the reset button. Typically, this includes: setting some resolutions, getting a gym membership or even a trainer and going on an extreme diet. But what happens come Feburary?! Like clockwork, most of us have fallen off the health wagon and reverted back to our old ways…

In search of something more true to me, I started thinking ‘out of the box.’ Instead, I like to look at this time of the year as the end of a growth cycle and the beginning of the next wave of new experiences and opportunities.  Its time to let go, step out of the safety our comfort zone and allow for exciting (and scary) new things to come our way. With that said, I want to share some ancient secrets with you and challenge you to try something new! Are you ready?

Most of us already know that a big part of healthy living is making sure we are giving our bodies the best fuel we possibly can! Incorporating high quality ingredients into your meals will take you a long way to feeling good, but why not take it a step further and feel THE BEST EVER! Let me introduce you to your new best friends… Superfoods are a special food group found in nature that are ESPECIALLY beneficial for the body. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves.

While every superfood has it’s own strengths, generally they protect your body from disease, help your body manage stress, support healthy bones and tissues and even improve your memory!

Nearly every culture in the world has some sort of superfood, whether it’s the Goji Berries from China, Maca Root from Peru or Chaga mushroom from the forests of Siberia, these nutritional powerhouses have been used as medicine and touted for their healing properties for centuries!

Want to learn more? Good news!

At the end of March, 2015, I am hosting a Yoga + Superfood Retreat in beautiful San Marcos, Guatemala!! There we will be practicing yoga, hiking in the jungle, playing in the sun, swimming in the salt water and learning all about superfoods and how to incorporate them into your daily routine. 


Never considered a retreat? Well, now is the time. Remember: try something new!

You will learn all about the healing powers of superfoods such as:

Goji Berries: are the most nutritionally dense fruit on Earth! Native to the Himalayan Mountains of Tibet and Mongolia, these little babies are a complete source of protein, are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, AND are high in fiber. POW!

Maca: Well known for it ability to boost energy, endurance and stamina, the Peruvian root, Maca has been used for centuries as a tonic for sexual function and hormone balancing.  It is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. It creamy taste goes nicely in energy balls, coconut MACAroons, chocolate elixirs and smoothies!

Hemp Seeds: They are the most nutritious seed in the world! Hemp Seeds are also a complete protein and just the right balance of essential fatty acids. Raw hemp provides a broad spectrum of health benefits and are perfect to throw on top of salads, soups, in energy balls and smoothties!

Chia Seeds: Originally cultivated and used by the Mexica, chia seeds  are a complete source of easily digestible, plant-based protein. As well as a great source of essential fatty acids, a rich source of calcium, 3 X more iron than spinach, 15 X more magnesium than broccoli and 64 % more potassium than banana! The insoluble, gelatinous fibre aids digestion and cleanses the digestive tract. I use chia seeds everyday in my superfood elixirs or in my go-to breakfast of chia pudding!

On the retreat we will learn about more superfoods like:

  • spirulina
  • chlorella
  • medicinal mushrooms
  • ancient herbs
  • and MORE!

This retreat will be the perfect combination of relaxation, education and healing… I hope that you can join us! For more information click here and feel free to email me through the contact form on my site with any questions.

I can’t wait to share all my tips, tricks and creative recipes with you!

See you in the sunshine…


Top photo via nutritionstripped


Eat the rainbow with this quinoa salad

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

Hi guys! I hope you all had wonderful holidays, filled with good food and fun times! I had a wonderful time back home with my family, and even with all the amazing food I got to eat during the holidays, the scale barely budged!

I was brainstorming the other day, trying to come up with a good back to school/back to work recipe that would help out for lunch or dinner ideas. I got my inspiration from a dish I had made over the summer, and that I re-created for a dinner party I was invited to.

This summery salad was inspired by a little restaurant in Vancouver, called Rebar. My dad got me their cookbook last year when he was there, and I am so glad to have it. It has the best ideas for fresh salads and meals!

The salad I made is a twist on their Corn and Quinoa salad; I had to omit a few ingredients, since I forgot I didn’t have the required ones in my fridge. Either way, this salad is amazing, since it makes a big batch and keeps very well for a few days in the fridge. Also feel free to add other ingredients, such as feta or goat cheese, tomatoes, cucumbers, mangoes, cooked chicken breasts, tofu cubes, etc. It’s really up to you!

For the salad, you will need

  • 1 cup quinoa, cooked (red, white, black, mixed, doesn’t really matter)
  • 1 bell pepper (any colour), chopped finely
  • 2 green onions or a small handful of chives, chopped finely
  • Half a small red onion, chopped finely
  • Small handful of fresh coriander (cilantro), chopped finely
  • Juice of a lemon, or a lime, or half and half
  • Tiny splash (1 tsp and a bit) of olive oil
  • Salt & pepper
  • Sriracha or 1 jalapeno, chopped finely

Cook your quinoa according to the packaging, it’s fairly foolproof. Once it’s had a chance to cool off, squeeze in half of your lemon juice and a tiny splash of olive oil.

While your quinoa is cooking and cooling, prep your main veggies, and your extras. Once all is ready, dump it all in a big mixing bowl and stir everything together. You’re going to want to do a taste test at this point, and add more lemon/lime juice or spice to the mix, according to your tastes. You don’t want to start off with too much!

If you really want to make it according to the original recipe, you’re going to want to add 2 cups of thawed out frozen corn kernels. It makes the dish a lot more substantial and filling!

Let me know what you think!

Raw in College: Advanced Meal Plan


This is a post 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

**This plan is best for people who want to fully embrace the Raw in College lifestyle!!!—this means you are ready to cut out animal products and processed foods—it applies to anyone who is looking to completely change their life in all aspects—enhance your overall health, lose weight, and feel your best through a whole food, plant based diet. This plan is meant to provide guidelines not rules for your eating habits. The options for this lifestyle are truly endless, so this is just a general idea of what your day could look like! YOU ARE ABOUT TO CHANGE YOUR LIFE!**

WATER: Every day, you should be drinking at least half of your body weight in ounces! For example, if you are a 140 pound woman, you should be drinking 70 ounces of water throughout the day. Water flushes your body of toxins and other harmful substances that have been accumulating in your body up until this point. When you wake up, you should start your day with one liter (32 ounces) of water—for some people, this may be a big change! Water does nothave to be boring! You can infuse your water with fresh fruits and herbs to really enhance your hydration and make it tastier for you— most importantly!


**my secret ratio to a perfect smoothie every time: 1/3 of the blender should be frozen fruit, 1/3 fresh, ripe fruit, and 1/3 greens (such as kale, spinach, romaine)—if you like a thick smoothie, add water as you go to achieve your desired consistency—if you like more of a liquid consistency, fill your blender 1/3 of the way and it should be perfect!**

  • FRUIT PLATTER- This option can consist of a variety of fresh fruit of your choice! I also love eating mono meals– this is when you just have a large quantity of one fruit, such as an entire personal watermelon or honeydew. Eating mono meals helps your digestive system immensely and you will definitely notice a difference!
  • 32 oz FRESH PRESSED JUICE- It’s all about what YOU enjoy on this lifestyle! What are you in the mood for? The variations of juice recipes are endless! Juice is an incredible way to get nutrients into your body quickly and give you the energy you need to jump start your day!
  • ‘NICE’CREAM: MY FAVORITE! It’s so yummy you won’t believe how healthy it is for you! Simply blend frozen fruit in a high speed blender or food processor until the desired ice cream consistency! As a base, I like to blend about 2-4 frozen bananas in my food processor and top it off with fresh strawberries, blueberries, and dried mulberries for an extra crunch! 


  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas)
  • I like to ‘dress’ my salad with the juice of about 1/2 of a lemon, but if you are transitioning from a diet heavy in creamy dressings, you may want to try out some of my raw salad dressing recipes coming soon on my RECIPES page!


  • 2 to 4 pieces/cups of fruit (grapes, berries, apple, peach) and unlimited veggies from your always list down below!


  • fruit/veggie smoothie


  • fresh pressed juice


  • ‘nice’cream

DINNER OPTIONS: (very similar to lunch and can be interchangeable)

  • Start your meal with a smoothie, fruit platter, or ‘nice’ cream! (this will help eliminate cravings for processed sugars after your meal, especially if you are used to having dessert after your dinner!)
  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas, avocado)



  • always veggies: carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas
  • fresh fruit
  • small handful of naturally dried fruit (no added sugar, no preservatives)
  • handful of whole natural raw nuts (walnuts, almonds, pecans, cashews, etc)