Egg Nog Smoothie (Vegan)

Processed with VSCO with c1 presetThanksgiving is over, so it’s officially time to bring out all things Christmas! This is my favorite time of the year ( I’m not really that bothered about Thanksgiving to be honest- blasphemous I know!!) So in honor of today, I’ve made a vegan Egg Nog Smoothie.

Let the holidays begin, and the Christmas music be loud. 🎼 🎼🎼


  • 1 1/2 cups full fat coconut milk or coconut kefir
  • 1 frozen banana
  • 1 tbs ground flax seeds
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1/4 tsp all spice
  • 1 scoop of your favorite non-GMO plant-based protein powder (I use Vega Sport Vanilla)
  • a few cubes of ice.

Blend and enjoy Christmas for brekkie!!!


Health Coach Jenna


Pumpkin Pie Smoothie

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Who said you can’t have dessert for brekkie? This Pumpkin Pie Smoothie is proof you can have your pie and eat it too. It’s packed with protein and healthy fats, and will keep you satisfied until lunch.


  • 5 frozen pumpkin cubes ( I take leftover pumpkin purée and put in ice cube trays to use for smoothie)
  • 1/2 frozen banana
  • 1 tsp pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1 tablespoon chia seeds
  • 1 1/2 cups unsweetened nut milk of your choice (I use full-fat coconut milk)
  • 1 tsp maca powder (opt)
  • 1 scoop of your favorite Non-GMO vanilla plant-based protein powder. ( I use Vega Sport Vanilla)

Put in blender and enjoy.

Happy Thanksgiving!

Health Coach Jenna


Pumpkin Swirl Cheesecake Bars (Vegan)

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It’s November, so it means all thing pumpkin, y’all. And I’m on a mission. I’m going to make as many pumpkin treats as humanly possible in order to convince my English husband that pumpkin is exciting.  It turns out that the hoopla over pumpkin treats is shared only by Americans.

I know right?! I’m just as shocked as you are.

The first recipe up is one from Rachl Mansfield. I love all of her creations, especially because she has an affinity for peanut butter and oats just like I do. I think we might be soul sisters.

The recipe was simple to follow and the results were delicious. And better yet, the Englishman approved! Up until now his only experience with pumpkin is one traditional pumpkin pie from his visit to the U.S. last Thanksgiving. He wasn’t really into that, but he really liked these.

Pumpkin Swirl Cheesecake Bars:

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Makes: 9 bars

  • Cheesecake Filling:
  • 1.5 cups soaked cashews (about 10-12 hours in warm water)
  • ½ cup gluten-free old fashioned oats (I used Bob’s Red Mill)
  • ½ cup maple syrup (can sub honey)
  • ¼ cup coconut oil (melted and cooled)
  • ⅓ cup vanilla unsweetened almond milk (can sub your preferred nut milk)
  • 1 tablespoon lemon juice
  • 1/2 teaspoon of vanilla extract
  • Pumpkin Swirl:
  • ½ cup canned pumpkin
  • 1 teaspoon pumpkin pie spice
  • Crust:
  • 2 cups gluten-free oats (I used Bob’s Red Mill)
  • 2 cups pitted medjool dates
  • ½ cup almond butter (or your favorite nut butter)
  • ½ teaspoon pumpkin pie spice
  • ½ teaspoon cinnamon
  • Toppings:
  • ⅓ cup pecans (can sub whatever nut you’d like)
  1. In a food processor, pulse together oatmeal, dates, almond butter and cinnamon until a “dough” is formed, the ingredients should be well blended together
  2. Spray an 8×8 baking dish or line it with parchment paper and press the crust into the dish
  3. Wipe out the food processor to get rid of extra crumbs (no need to fully clean) and place the “cheesecake” ingredients in the food processor
  4. Pulse together until it is a doughy, creamy consistency
  5. Leave to the side for now and beat together the pumpkin and pumpkin spice together with a kitchen aid OR you can wipe out your food processor and use that
  6. Add the “cheesecake” mixture on top of the crust, spreading evenly
  7. Add a spoon of the pumpkin mixture on top of each “cheesecake”
  8. Swirl together gently with the end of a spoon or knife (mine didn’t turn out as pretty as I wished!)
  9. Add pecans on top
  10. Pop in the fridge for about 2-3 hours or until firm
  11. Enjoy! Will stay good in fridge for 4-5 days or 2 weeks in freeze
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Happy Pumpkin Month!
Health Coach Jenna

A Survival Guide To Staying Healthy During the Holidays


It’s that time of year for families and friends to get together to be merry! I don’t know about you, but I used to get stressed out over social holiday events due to the lack of control of the foods I could eat at holiday parties.

I was worried about hurting the feelings of those who went to the trouble to make their special desserts and dishes, and I’d usually end up being polite and eating things that my body didn’t do well with. I’d always gain about five pounds and my hormones would suffer.

Consequently, I acquired a little anxiety about going to holiday parties and would sometimes even skip going to them altogether. Stupid, right?! Thankfully today I know better.

I’ve realized that just because I choose to eat healthy, living foods in order to feel and look my best, doesn’t mean I have to sacrifice social events.

These events are not only fun, but are also a great opportunity to introduce new foods to people – and if they ask, a great opportunity to let them know why I eat the foods I do.

I’ve also learned to stand up for myself and say “no” to foods I don’t wish to eat.

At the end of the day, the most important aspect of the holidays is spending time with friends and families – the food is just an added bonus. And as much as I like spending time with my family,  it also brings me so much joy to share delicious and healthy dishes with the ones I love.

If you find yourself worrying about how to maintain your healthy lifestyle during the holidays, I recommend following these great tips I found the other day from Dr. Hyman. And they aren’t only for the holidays; they are great for all year round!

How to Succeed During the Holidays:

Restaurants, Business Luncheons, Social Events

• Be Obnoxious! Be clear about your needs and do not accept any food that does not nourish or support you. Do not assume you are being impolite; you are simply taking care of yourself.

• Choose the restaurant when you can.

• Tell the server you do not want bread on the table nor the alcohol menu. But do ask for raw cut-up veggies-no dip.

• Ask for water. Drink 1-2 glasses before your meal to reduce appetite

• Tell the server you will die if you have gluten or dairy. Not a lie-just a slow death.

• Ask for simple food preparation. Grilled fish with an entire plate of steamed vegetables with some olive oil and lemon drizzled on top. Always ask for olive oil and lemon in lieu of dressing. These often have hidden dairy and gluten as well as unhealthy oils.

• Skip the starches. Ask for double vegetables

• Avoid sauces, dressings and dips which are usually laden with hidden sugars, poor oils, gluten and dairy

• Follow “hari hachi bu.” Do as the Okinawan Japanese do and stop eating when you are 80% full. Instead of eating until you are FULL, eat until you are NO LONGER HUNGRY! Bring leftovers home as even too much of the right foods may spike insulin.

• Ask for berries for dessert.

 Create An Emergency Pack

• Buy a small hand-held cooler you can keep in your car, at work, trips etc. It’s your life pack.

• What’s in Dr. Hyman’s Life- Pack:

  • Small bag of raw almonds, walnuts or pecans
  • Small bag of cut carrots or celery
  • Small container of hummus such as Wild Garden single-serve packets –
  • Can of wild salmon or sardines
  • A container of chickpeas with olive oil, lemon, herbs, salt, pepper
  • Healthy whole food protein bar (eat half in morning, half in afternoon)
  • Bottle of water

 Be Prepared For Holidays and Special Events

Sometimes you will have to eat someplace where you perceive to have no control. Avoid food-anxiety by planning ahead and making your host aware of your dietary needs and:

• Eat a small protein-based meal before the event

• Bring your emergency pack as a backup in case there is nothing to eat. You can always eat after.

• Just relax and eat. Choose nourishing foods such as lean poultry, fish, beans and vegetables. Have as many vegetables as you want. Do your best and relax. Stress will decrease your metabolic power. And remember, there is always tomorrow to resume your routine in the morning!


Happy Holidays everyone!

And remember, a little of what you fancy does you good. Food should never be feared, only respected.

Health Coach Jenna