Coconut & Date Protein Balls

I like most foods … healthy foods, junk foods, fresh foods frozen foods, but I know some people, my mom included have a really hard time “enjoying” certain things.

My mom works a crazy job as an MRI tech balancing constant 16 hour swing shifts with no lunch break. She is good with meal prepping but doesn’t enjoy a lot of fatty foods. Recently I have been working with her to incorporate more nuts into her diet so she can reap all of the benefits from their healthy fats, vitamins and minerals. The only problem is she hates the consistency of nuts.

We have tried putting them in yogurt, in smoothies, etc. and while those both work for her, its fun to dress them up sometimes. Below is a recipe that is packed with nutrients. Remember, nuts are very nutrient dense (lots of calories and fat per serving) and so is this recipe! So, be sure to preparation them out so you don’t eat them all at once 🙂


Time: 15-20 minutes

Makes: 9 servings (2 x 1-inch balls/serving)


  • 1 cup Medjool Dates, chopped and pitted
  • 1 cup raw cashews, brazil nuts, almonds, walnuts or mixed nuts of choice
  • 1/4 cup hemp seeds, hulled
  • 1/4 cup chia seeds
  • 1/8 cup ground flax seed
  • 1/2 cup oat flour (process raw oats to flour-like consistency)
  • 1/4 tsp sea salt
  • 1/2 cup shredded unsweetened coconut (1/4c in recipe and 1/4c for rolling)
  • 1/4 cup greek yogurt (*only needed if your batch is too dry)

Making it:

  • Combine all ingredients in a food processor and blend to desired consistency. We like keeping the pieces larger for a crunchier ball.
  • When desired consistency is reached, form 1-inch balls then roll in the shredded coconut to coat (should make 18 balls total)
  • Store in the refrigerator for up to 1 week or freeze and thaw to enjoy!

Nutrition Facts (per 2 balls)

*Again, these are very nutrient-dense but pack a lot of nutrition and “punch” into every bite!

  • Calories 250
  • Total Fat 12g
  • Saturated Fat 3g
  • Cholesterol 0mg
  • Sodium 50mg
  • Carbohydrates 30g
  • Sugars 15g
  • Fiber 7g
  • Protein 8g

Protein Powder Cupcakes

Pumpkin Souffle

As beautiful as ‘fall’ is, I am a SUMMER girl. I am already missing my hot, sunny summer days swimming in the pool and jogging into the sunset.


Now that the days are shorter and the temperatures are colder, I have been changing up my workout routines. I have officially taken over the 5:45am ‘POWER’ lifting class at my gym a few days each week, which makes me just want to sit on the couch at watch TV by the time 9pm rolls around and I get home from coaching or grad school.

After a long day … which is everyday, I LOVE a nice little “bite of something sweet” after dinner/before bed. A bowl of popcorn, some mango sorbet, a bowl of grapes or a cup of hot cocoa usually fills my fix.

However, when I was at the grocery store this past week, I saw that 23.5oz cans of pumpkin were on sale for just $1.50 – that’s a steal! I stocked up. It brought me back to my college days when I would mix pumpkin and yogurt for lunch … year around 🙂

When I got home, I went into the kitchen to whip up something tasty and here is what I came up with – (cue music) dun dun na NA!!! – Pumpkin Soufflé ❤

Here’s the super-simple recipe:

  1. 2 cups of canned pumpkin
  2. 3 eggs
  3. 1 T cinnamon
  4. 1 t vanilla extract
  5. ½ scoop protein powder
  6. Whipped cream for topping (try making your own)

Here’s how to make it:

  1. Preheat oven to 325 degrees
  2. Put all ingredients into a medium sized mixing bowl



3. Whip together with a fork or immersion blender

4. Pour into 3-4 oven-safe single-serve ramekins


5. Bake for about 30 minutes or until the mixture is “set”

IMG_7305 (1)

6. Serve hot plain or with cinnamon or whipped cream on top, or store covered in the fridge for up to three days


I am going to try making this with cooked pumpkin and butternut squash next week – will post updates 🙂

Enjoy ❤