Perfecting the Parfait

Breakfast parfaits are one of the most pretty & tasty morning treats.. but how healthy are they? Here are some pointers on how to perfect the parfait:

– Yogurt: Opt for plain, unsweetened yogurt. Many yogurts are loaded with high fructose corn syrup which is high in carbs & sugar. For an additional protein punch choose Greek yogurt.

– Fruit: Pile on the fruit! Not only will it add an extra burst of sweetness, but also a healthy dose of vitamins. Blueberries are my personal favorite & loaded with antioxidants.

– Crunch: Sprinkle almond slices, oats, flaxseeds, chia seeds, or a little low-sugar cereal or granola. Limit granola to 1/4 cup because it tends to be high in sugar & calories.

– When done right, the layers of creamy yogurt, juicy fruit & crunchy grains can make a satisfying snack or breakfast that is packed with protein & fiber.

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Stacked Up Smoothie

While interning at Sisco+Berluti, stacking is always on the mind. Finding the right colors and textures that will complement each other when layered together is a true delight. Every time I create a stack, I indulge in the endless possibilities of unexpected pairings of arm candy. I love changing things up and making a new creation from bracelets that I already own.bracelet stack postWith stacking on the mind, I was inspired to try something new: a stacked smoothie. I layered a thick blueberry smoothie over a ripe peach & banana smoothie, and let me tell you, the end result was a perfect stack.

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Stacked Up Smoothie

1 serving

  • 1 c. unsweetened almond milk
  • 1/4 c. frozen ripe peaches
  • 1/2 frozen banana
  • 1/4 c. frozen blueberries
  • 5 ice cubes
  • Pinch of cinnamon
  • Stevia to taste
  • Combine the milk, Stevia, cinnamon, peaches, ice, banana & peaches and blend until smooth. Pour half of the smoothie into a glass. Add in the  blueberries and blend until smooth.  Pour the remainder on top of the banana & peach smoothie. Top with fresh berries or granola. Enjoy!

Drizzle on the Balsamic

My favorite dressing is a simple drizzle of aged balsamic vinegar. I always find that its syrupy sweetness, yet subtle tang can complement any salad.

Whether balancing out the bitterness of a bed of arugula or topping a bowl of ice cream with macerated berries, its flavor can be used in both sweet and savory dishes.

Try enhancing the balsamic flavor with a sprinkle of sea salt or feta cheese.

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Perking Up the Pancake

For the mornings you want a sweet treat that won’t weigh you down, try my protein pancakes! I have lightened up the traditional breakfast favorite, giving you a guilt-free and satisfying start to your day. photo-48

These little cakes are packed with protein, low in carbs & flourless- words I would never consider fit for describing a pancake. But with the help of the oats and baking powder, these pancakes have the traditional fluffy, cake-like texture that we all love so much.

The ripe banana adds natural sweetness that will satisfy your sweet tooth without using  any empty added sugars. But if the cakes are not sweet enough, feel free to add a natural substitute, such as Agave nectar or Stevia.

Spice things up by adding a dash of cinnamon or stir in fresh blueberries for a burst of flavor!

Protein Pancakes

1 Serving

1/3 cup Oats

1/3 cup Egg Whites (or 2 whole eggs)

1/2 Very Ripe Banana

1 tsp Baking Powder

2 tbs Vanilla Unsweetened Almond Milk

1 tsp Cinnamon

Mash the banana and combine with the other ingredients using a whisk, or blend together in Magic Bullet. Add additional egg whites if the batter does not have a thick consistency. Spray a nonstick cooking pan and heat to medium heat. Pour half of the batter onto the pan, when the pancake begins to bubble, flip and continue to cook on the other side. Repeat with the remainder of the batter. Top with fresh berries, Greek yogurt, or no sugar added maple syrup!

Popeye’s Protein Pancakes


Spinach, egg whites, and bananas.

All considered nutrient-packed staples in my kitchen, so why not put them together?     I know it must sound strange, but believe me, it works.

The outcome: spinach protein pancakes- low in carbs and high in protein and fiber.

Spinach Protein Pancakes                                                                                                        1 serving

1/4 cup of egg whites or 2 whole eggs

1 handful of spinach

1/2 ripe mashed banana (the riper the better)

1 tsp. cinnamon

1/2 tsp. baking powder (helps pancakes rise)

Combine all ingredients into a Magic Bullet (or normal blender) and blend until smooth. If not blending smoothly, add additional egg whites. Heat pan on medium heat and spray with non-stick cooking spray. Pour batter into pan, and flip pancake when bubbles rise and the edges appear to be cooked.

Serve with fresh berries, a dash of cinnamon, a dollop of Greek yogurt or sugar-free maple syrup.

*For additional sweetness: add extra banana, agave nectar, or 1-2 Stevia packets

*For a more pancake-like texture: add 1/4 cup of old-fashioned oats

*A Magic Bullet is the perfect size, easy to pour, and quick to clean!