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4 healthy summer snacks that are perfect for sharing

4 healthy summer snacks that are perfect for sharing


There's something about summer that makes life sweeter than it already is. You've earned ample time to relax in shorts, warm up at bonfires, camp under the stars, and make the most out of long summer days. Take this month as a time to reflect. Always take personal responsibility for your life and your happiness, but also care for the health of the relationships in your life. Remind other people that you love them, and make it a habit. Spending your summer in isolation by the pool certainly sounds like a great idea, but creating memories with those around you will make your summer 10 times better. Forgive. If you truly care for someone, allow them to be human. We all make mistakes and expect forgiveness. It comes to us a lot faster when we offer it genuinely. And don’t forget to enjoy and share food memories because eating healthy food with someone never fails. Here are some healthy summer snacks that you can share with your loved ones this summer.


Chia Rhubarb Muffins

Chia Rhubarb Muffins // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog


  • 1 ½ cups spelt flour • ½ cup rolled oats • 1 1/2 tsp. baking powder • 1/2 tsp. baking soda • 1/2 tsp. salt • 3 Tbsp. chia seeds + ¼ cup water • ¼ cup maple syrup • 2 tbsp. extra virgin olive oil • 1/2 cup orange juice • 1 tsp. vanilla extract • 1 1/4 cup finely chopped rhubarb • 1/3 cup chopped dried apricots (or raisins, dates, cranberries, cherries, etc.)


Combine chia seeds and water in a glass and set aside for at least 15 minutes. Preheat the oven to 350 F. Line a muffin pan with liners. In a large mixing bowl, stir together the flours, baking powder, baking soda and salt until combined.  In another bowl, add the chia seed gel, olive oil, maple syrup, orange juice and vanilla extract. Whisk until smooth by hand. Add to the flour mixture and blend just until moistened but lumpy. Stir in the rhubarb and apricots. Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle the topping of your choice onto each muffin and bake until springy to the touch, about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely

Vegan red pepper cashew dip

Screen Shot 2015-06-19 at 10.40.04 AM


  • 1/2 cup cashews (soaked for a few hours if you don't have a high speed blender)
  • 1/2 tablespoon white miso
  • 1 tablespoon nutritional yeast
  • 2 teaspoons Bragg's Liquid Aminos (Or other raw soy sauce)
  • 1/4-1/2 cup water
  • salt and pepper
  • 1/2 red pepper (use the rest for dipping!)


Combine the ingredients together in a blender and pulse until creamy. Add more water for a thinner consistency.

Frozen yogurt bites

Frozen Yogurt Bites // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog


  • 1 cup yogurt
  • 1/4 cup fresh strawberries, sliced
  • 1/4 cup fresh blueberries
  • 1/4 cup fresh raspberries
  • 1/2 cup fresh mango, diced


On a baking sheet, lay out 12 silicon muffin cups. Dollop some yogurt into each cup, until all the yogurt is gone.Place a few pieces fruit into each cup, pressing them down into the yogurt with the tip of your finger. Place the cups into the freezer, and freeze overnight, or until the yogurt is set.Once frozen, remove from the cases and serve, or place in an air-tight plastic bag and store in the freezer for up to 2 weeks.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog


  • 100g instant oats
  • 90g whole wheat flour
  • 1 ½ tsp baking powder
  • 1 ½ tsp  ground cinnamon
  • 1/8 tsp salt
  • 2 tbsp coconut oil, melted
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ c agave
  • ¼ c raisins


Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil or butter, egg, and vanilla. Stir in the agave. Add in the flour mixture, stirring just until incorporated. Fold in the raisins. Chill for 30 minutes.

Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten slightly. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

With Love,


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

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


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.

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.



5-Minute Apple and Red Pepper Bruschetta

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

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

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

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

You will need

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

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

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

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

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

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

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


Why pumpkin seeds are the best: benefits + recipes


Do you roast your pumpkin seeds? Keep doing you.

They contain tons of heart-healthy magnesium, zinc, vitamin E, plant-based omega-3s, fibre, and are rich in beta-carotene and other antioxidants. Translation: pumpkin seeds are pretty good for you!

Shake them around every so often when you bake ‘em, or they burn.

5 delicious ways to roast pumpkin seeds

Thank you PumpUp member rach_kess for the photo!


We’re featuring a guest blog today from Emma and India, two lovely ladies behind an awesome blog called themessyheads. They’ll be chronicling their fitness journey as well as healthy eating tips for us.  In college? Their post on dorm food snacks is perfect for you.

4 Delightful Dorm Snacks


Now that I’m in college and don’t have the luxury of a kitchen, it’s hard to keep eating healthy. All of my foods have to be kept at room temperature, so a lot of people resort to granola bars and chips for snack food. Personally, I need food with a lot of energy and good ingredients so I can stay alert and study. If I start eating processed, packaged food I fall into a general slump. This is what I keep in my teeny tiny pantry. (Everything is from trader joes)

Kind bar- best granola bar in my opinion. Gluten free & all natural nuts and dried fruits. They come in tons of different flavors. I like cranberry or dark chocolate sea salt when I have a sweet tooth.

Fruit bar- Chia is the best energy ever! Back home I would have cranberry juice and chia seeds all the time, but I can’t do that without a fridge. This fruit bar is basically fruit, flax, chia, and lemon juice.

Apples- Apples are basically the only fruit that don’t need to be refrigerated, don’t go bad easily, and don’t require a knife to cut them. These gala apples come in a bag of about 6 or 8.

Powerberries: I need to munch on these dried berries covered in dark chocolate to get me through my psych text book.

9 Healthy On-the-Go Snacks!


Does this spread of baking ingredients and the task of making something out of it seem daunting to you? You’re not alone! A lot of the time eating healthy means making your own food, and that takes time, which is hard to come by, right? Au contraire PumpUp Fam, we have another way.

Today we have guest blogger Anne, from @fannetasticfood with amazing recipes for on-the-go snacks! Want to make some no-bake peanut granola bars, whole-wheat lemon zucchini muffins, and some dark chocolate quinoa bars? You’re in luck! Keep on reading!

1. 5 Minute No Bake Peanut Butter Granola Bars (12 bars)

These 5-minute no bake peanut butter granola bars are not only delicious and nutritious, but they are also vegan, and, if you use gluten free certified oats and brown rice cereal, they are gluten free!


5-Minute No Bake Peanut Butter Granola Bars

2. Gluten-Free Dark Chocolate Quinoa Bars (10 bars)

These bars are easy to make, high in protein, and perfect when you need a quick, healthy, on-the-go snack. Delicious, too! Slice and store wrapped individually in tin foil for easier grabbing and go-ing.


Dark Chocolate Quinoa Bars 


3. Almond Butter Banana Breakfast Bars (10-12 bars)

These bars are delicious, nutritious, and perfect for easy grabbing and go-ing. Try them as a pre-workout snack or quick breakfast! Who said vegan baked goods aren’t tasty?!


Almond Butter Banana Breakfast Bars

4. Whole Wheat Carrot Cake Muffins (12 muffins)

These Whole Wheat Carrot Cake Muffins are probably my most favourite muffins, ever — and they’re vegan, too! They are really moist, sweet but without much added sugar, and contain lots of nutritional power from the whole-wheat pastry flour, walnuts, raisins, carrots, and applesauce. Yum!


Carrot Cake Muffins

5. Oatmeal Dark Chocolate Granola Bars (8 bars)

Introducing my Oatmeal Dark Chocolate Granola Bars! Super easy to make, whole grain, low in sugar, and completely delicious. The perfect on-the-go healthy snack!


Oatmeal Dark Chocolate Granola Bars 

6. Zesty Lemon Zucchini Muffins (12 Muffins)

The key to this recipe’s awesomeness? Lemon juice and zest. Such a bright, flavorful addition! These muffins are 100% whole wheat and stuffed with veggies — but you’d never know it. Make them immediately. You won’t be sorry.


Zesty Lemon Zucchini Muffins 

7. Cranberry Quinoa, Peanut Butter Power Bars

Not only are these tasty, they are healthy! Quinoa, masquerading as a grain but actually a seed, is a complete protein, and it’s high in magnesium, fiber, and antioxidants. Combined with the healthy fat from the peanut butter and the vitamin E, zinc, selenium, copper, iron, and fiber in the oats, these make for a great power breakfast or afternoon snack. Yum!


 Cranberry Quinoa Peanut Butter Power Bars

8. Vegan Peanut Cinnamon Date Balls (6 balls)


 Peanut Cinnamon Date Balls 

9. Chocolate Coconut Almond Balls (6 balls)


Chocolate Coconut Almond Balls

Try out Anne’s great on-to-go snack recipes, and let us know what you think!

All About Anne:


Anne Mauney is a Washington D.C. area Registered Dietitian and the writer behind the food and fitness blog fANNEtastic food, which she started 4 years ago as a way to motivate others to lead happier, healthier lives through nutrition and exercise. In addition to blogging, Anne owns her own nutrition counseling private practice, working with clients to help them to lose or maintain weight, feel healthier, and improve their relationships with food. Check out her blog for easy healthy recipes, quick meal ideas and packable lunches, daily fitness and running adventures, health tips, and more. You can also find her on Twitter, IG, and Facebook @fANNEtasticfood