Shakeology Bullet Proof Coffee

Creamy, delicious mocha coffee… I love creating different protein shakes. I love bulletproof coffee. So today I merged these two faves together and came up with a superfood, super-charged elixir! The weather outside is cool and crisp for south Florida. So I wanted something to give me a boost.


1 cup plant-based milk

1 scoop of chocolate protein mix (I use Shakeology* since it is loaded with superfoods!)

3/4 cup of fresh brewed coffee

1 Tbs coconut butter (manna) you can find this at a health food store

1 Tbs raw honey



Add ingredients in order listed above (except ice). Mix on high in a blender until smooth and creamy. Pour over ice. Enjoy!

Do you have a special way to make bulletproof coffee? How do you like to prepare yours? Share below!

*I receive a small commission for any purchases through my affiliate link 🙂




Sweet Potato Casserole


Fall has come and gone as quickly as the summer. Its hard to believe we will be decorating our Christmas tree in only a matter of days. I love the holidays because it gives me more opportunities to cook for my loved ones. This year I am determined to have many clean eating recipes on our table for Thanksgiving. I am using two of Elana’s Pantry paleo recipes for my chocolate pecan pie and apple tart. Why try and perfect perfection?

A couple of weeks ago, I was watching Pioneer Woman with my son and suddenly a recipe popped into my head. I wanted to combine sweet potatoes with butternut squash to make a sweet potato-like casserole. I cleaned up the other traditional ingredients with coconut milk, coconut butter (manna) and pure maple syrup and nixed the marshmallows.

The smell of this sweet, cinnamon dish in the oven is truly comforting! I hope your family enjoys this recipe as much as mine.


4 sweet potatoes

1 small butternut squash

1/2 can of coconut milk

2 eggs

4 Tbs. of coconut butter (manna)

1/2 cup of pure maple syrup

1/2 Tbs. ground cinnamon

1/2 tsp. ground nutmeg

1 tsp. pure vanilla extract

1 drop of wild orange essential oil


1 1/2 cups chopped pecans

1 Tbs. melted coconut oil

1 Tbs. pure maple syrup

1 tsp. ground cinnamon


Preheat oven to 425 degrees.

Wash and pierce sweet potatoes with a fork. Slice butternut squash in half, length-wise an scoop out seeds with a spoon. Place sweet potatoes and squash (sliced sides down) on a baking sheet. I use Pampered Chef stoneware, so I don’t have to grease the pan. Cook for about 45 minutes and test by piercing potatoes and squash with a knife or fork. Remove from oven and cool completely.

Preheat oven to 350 degrees.

Remove skins from potatoes and squash and cut into large chunks and place in a large glass or stainless steel mixing bowl. (You have to use glass or stainless because of the citrus essential oil.) Smash mixture with a fork or masher to get a smoother consistency. Add all of the ingredients listed from the coconut milk thru the wild orange essential oil. Mix well with a handheld blender until mashed potato-like consistency. Then pour into a 9×11 baking dish.

Mix the topping ingredients together in a medium sized bowl. Mix well and spread over the top of the sweet potato mixture. Bake for about 30 to 40 minutes or until the topping is lightly brown.



“Momma can I have more smoothie, please?”



“Momma can I have more smoothie, please?”, my son  asked eagerly, holding up his empty cup. Oh how I love to hear those words when I make him something healthy. I refilled his cup with a smile on my face and topped it off with three strawberries on the side of his cup.

Spring is officially here in South Florida. It was in the mid-80’s as we ventured out to the park today with some friends. The hot sun and touch of humidity left us hot, tired and thirsty. One of my favorite ways to cool off besides jumping in the ocean, is with a cool and refreshing smoothie. We just picked up fresh strawberries from Bedner’s market the other day so I had to incorporate them into my recipe.

Strawberries are rich in antioxidants, phytonutrients and they help regulate blood sugar levels. I added some pineapple and coconut butter to give the smoothie a tropical zing. Pineapples contain bromelain, an enzyme which aids in digestion. They are also high in manganese, which helps develop strong bones and connective tissue. And the coconut butter, well I could do an entire post on the benefits of coconut butter. Coconut butter helps improve your skin, kills bacteria, improves the immune system, helps stimulate metabolism, and so much more.

So sip on this delicious guilt-free smoothie!!

Tropical Smoothie


4 ounces of plant-based milk

1 frozen ripe banana

1/2 cup of fresh pineapple

1/2 cup of fresh strawberries

1 Tbs. of coconut butter (manna)

5 ice cubes (more if the banana isn’t frozen for a creamy consistency)

4 ounces of filtered water


Add ingredients in a blender in the order listed above. Blend until smooth and creamy.

Bon appetite!

Do you have a favorite smoothie you would like to share with us? I would love to hear from you in the comment area 🙂

Encouraging You!