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Healthy Pumpkin Apple Pie Smoothie

This post may contain affiliate links, please read our disclosure policy.

This Healthy Pumpkin Apple Pie Smoothie is all your favorite Fall flavors blended together into creamy perfection! While this post is sponsored by Florida Dairy Farmers, all opinions and the recipe are my own.

Healthy Pumpkin Apple Pie Smoothie

Pumpkin Apple Pie Smoothie

Who is ready for all things pumpkin and apple?  I was at Starbucks the other day and they had the countdown for the release of Pumpkin Spice for the season, so, whether you are ready or not…it’s coming.  The weather may not cool down here in Florida, but we all still love the flavors that come with celebrating Fall.  In fact, that was the inspiration for my latest smoothie creation.  When I think of Fall, I think of pumpkin spice and apple pie, so I decided to create a healthy Pumpkin Apple Pie Smoothie.  Yep, it’s healthy. I can guarantee you that this Fall treat doesn’t have as many calories as a Grande Pumpkin Spice Latte with a side of apple pie.  I promise.

Did you know that pumpkin is actually really good for you? Pumpkin is fat free (pure pumpkin…not pumpkin pie…sorry folks), it is loaded with Vitamin A and Vitamin C, has a bunch of fiber and potassium, and it has carotenoids – which is good for our skin.

And I am sure you have all heard the saying “An apple a day keeps the doctor away” so I am guessing that you already know that apples are good for you. Again, I would steer away from eating a whole apple pie, but a nice juicy apple is always a good idea.

Pumpkin Apple Pie Protein Smoothie

It’s a given that there is pumpkin and apple in my Pumpkin Apple Pie Smoothie, but I also added an avocado for an additional dose of all those “good-for-you fats” and extra creaminess.  Avocado is considered a super food!

I also added a half of a banana into my smoothie creation, bananas are also loaded with potassium, a good source of fiber and they even have prebotics in them.

Apple Pumpkin Protein Smoothie

For the source of protein in my Pumpkin Apple Smoothie, I used plain nonfat Greek yogurt. Not only will the Greek yogurt also add creaminess to your smoothie, but it is also an excellent source of calcium, potassium, vitamins B6 and B12, and it has probiotic cultures.

All smoothies need a bit of liquid in there to help the blending process, I used milk because milk is AMAZING. Well, it is! Milk is great for our bones and is an excellent source of the nutrients our bodies need to get us healthy and strong.  Milk has calcium, vitamin D, protein, vitamin B12 and more….so it’s the perfect addition to this smoothie recipe.  Well, any smoothie recipe actually!

By combining pumpkin, apple, avocado, banana, nonfat Greek yogurt and milk you get an incredibly delicious smoothie that is also really  good for you.

Healthy Pumpkin Apple Smoothie

No pumpkin pie or apple pie is complete without cinnamon, so of course there’s cinnamon in this protein smoothie recipe. Did you know that cinnamon is actually good for us too? Cinnamon will actually help boost your metabolism. Yes please!

So, now that you know all the healthy ingredients that make up my Pumpkin Apple Protein Smoothie, here is my smoothie recipe. Be sure to Print it and Pin it so that you can make it again and again.

Healthy Pumpkin Apple Pie Smoothie

This healthy pumpkin apple pie smoothie is loaded with nutrients that your body will thank you for. Enjoy the creamy deliciousness!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast
Keyword: apple, breakfast, fall, healthy, protein smoothie, pumpkin, smoothie
Servings: 1
Author: Tracy

Equipment

Ingredients

  • cup pure pumpkin
  • ½ banana
  • ½ avocado seed and skin removed
  • 1 apple - I used honey crisp don't include the core
  • cup nonfat Greek yogurt
  • ½ cup nonfat milk
  • 1 tsp cinnamon

Instructions

  • Place all ingredients listed into your favorite blending device, I use the Nutri Ninja Auto iQ
  • Blend until smooth
  • Enjoy!

Best Pumpkin Apple Pie Smoothie

I hope you enjoy this Pumpkin Apple Pie Smoothie as much as I do!

Looking for another healthy smoothie recipe?

Beet Blackberry Smoothie

Beet Blackberry Smoothie

Be sure to check out Florida Milk for more dairy-licious recipes and follow on Instagram, Facebook and Pinterest.

Tastiest Pumpkin Apple Pie Smoothie

In fact, check out all the delicious recipes on Food Wine Sunshine and follow on me Facebook, Twitter, Pinterest and Instagram for more FOOD WINE AND SUNSHINE.

How to Prepare for a Hurricane or Tropical Storm

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Hurricanes are scary and can be devastating. Being prepared for hurricane season can make all the difference. Learn How to Prepare for a Hurricane and keep your family as safe as possible.  Grab the free hurricane preparedness printable too.
Hurricane preparedness

How to Prepare for a Hurricane or Tropical Storm

It is that time of year again, and hurricane season is upon us. Even though the U.S. mainland hasn’t seen a devastating named storm yet this year, we still have a long way to go before hurricane season is officially over. If you live in a part of the U.S. that is frequently affected by hurricanes there are some things that you need to do to prepare.  In fact, when you are done reading this, be sure to grab the free hurricane preparedness printable below.

There are preparations that will need to be made both inside and outside of your home when preparing for hurricane season. If you may have to evacuate you will need to prepare your vehicles and your family as well. If you have pets you will have to make plans for them as well. Fortunately with the technology that we have today meteorologists can track a storm and tell approximately where it might come onshore several days in advance so that there is plenty of time to get your preparations in order.

Living in Florida we have seen and heard about many hurricanes, the first that hit close to home was Hurricane Charley back in 2004. I was pregnant with my son then and since we were fairly new to Florida, we weren’t sure what to expect.

Hurricane Irma, that one hit close to home. Real close to home. My husband’s work closed a few days before the storm so that we could get ready. Schools closed so that they could be used for shelters. Every grocery store and drug store was basically out of non-perishable food and water. Every home improvement store was sold out of batteries, generators and plywood. Every gas station, basically in the state, was out of gas. The highways and local road ways were just crazy, either you were driving to leave the state or you were preparing to ride it out. We opted to ride the potentially devastating storm out.

Hurricane Prep

We had gas in our individual gas tanks and in all three of our vehicles in case we needed to siphon it out for the generator or leave town after the hurricane. We had the generator ready to go. We removed all the furniture outside, boarded up the downstairs windows and blocked the garage door with our vehicles. We helped the neighbors do the same. We made a safe room complete with survival backpacks for us and the kids, we all had flash lights within reach, we had all our important documents and food. We had a solar charger for our cell phones. We also had walkie talkies between us and our neighbors so we could check on each other. Then we got comfortable for the night and prayed. As we cuddled together, we started to hear it. The loud howling noise, the hurricane was coming. At about 3:30 a.m. (I will never forget the time) it felt like it was above us. And then it was gone. We walked out in the morning and noticed very minimal damage, but not everyone was as lucky as we were. The water in Tampa Bay was basically sucked out and then put back. The Keys were devastated. We were simply without power. For a week. The house climbed to 90 degrees quickly, but the generator ran the refrigerators and deep freezers so that we were able to keep our food and as much from the neighbors as we could hold. We ate together as a neighborhood, and soon we celebrated our safety! The kids had no school for the week because they were filled with people who needed shelter, so they swam and played. It was a crazy time, and I will never forget it. And being prepared made all the difference in the world.  That’s why you must  learn how to prepare for a hurricane.

How to prepare for a hurricane

Making preparations for a hurricane can feel overwhelming, especially if it is your first time. Your best bet is to make a list of what needs to be done so that you can check it off as you go and see what is left to be done.

Outside of your home

If a hurricane is forecast in your future, take a good look around the outside of your home. Trim any dead tree limbs or any limbs that have gotten too close to your home. Clean out your gutters if you have time, because this may help prevent some flooding on your property.

Take note of anything that may become a flying projectile once the winds pick up. Any outdoor yard tools need to be put away in a shed or garage, outdoor furniture and toys should be brought indoors as well.

Make sure that you have all of the tools and supplies that you need on hand to board up your windows, or make sandbags to prevent flooding. Keeping these supplies in your garage or shed means that you don’t have to run to the hardware store with everyone else when a storm is about to hit.

Inside of your home

Before you begin the rest of your indoor hurricane preparations, take pictures of all of the rooms in your home and save them to a jump drive or send them to the cloud. These pictures of your home, and particularly any valuables can make it much easier if you need to settle up with your insurance company down the road.

Make sure that you also have duplicate copies of all your important documents. You can easily put these on a zip drive that will attach to your keychain. You may also want to consider keeping an additional copy in a safe deposit box. Having copies of these documents can make life a lot easier if the worst happens.

These documents should include marriage and birth certificates, copies of Social Security cards, immunization records, wills, and military service records. You will also need copies of your health insurance cards and your home insurance policy. If you rent include a copy of your lease and a utility bill. If you own your home include a copy of your property tax statement. These last few items can help you to receive assistance from FEMA more quickly if you have the proof on hand.

Put away as many loose objects in your home as you can in drawers, cabinets, or closets. This lessens the potential for those objects to become dangerous projectiles later. Choose the safest room in your house and prepare it with your hurricane supplies.

Your safe room should be the most interior room in your home with no windows. This frequently ends up being a bathroom which can be kind of small. Do what you can to make this room as comfortable as possible. Make sure that you have blankets and pillows, a flashlight for every member of the family, an NOAA weather radio, and something to keep you entertained such as a deck of cards or a book.

Supplies you need for during and after a hurricane

Food and Water

Water is one of the most important things that you need to have on hand. You need at least one gallon per person per day, so for a family of four for five days, you will need 20 gallons of water on hand. You will also need extra water for washing dishes, hands, and possibly flushing toilets. Clean your tub with bleach and fill with water that can be used for bathing, cleaning, and flushing. If you have pets don’t forget that they need water too.

You need to have food for your family for at least 5 days. Here is a quick list of non-perishable foods that require no preparation that you might consider:  Peanut butter, apples, oranges, canned fruit, canned vegetables, nuts, crackers, granola bars, bread, bananas, ready to eat canned soups or meats, and granola bars.

You will of course also likely have perishable foods in your refrigerator and freezer. Before a hurricane hits turn your refrigerator and freezer on their coldest setting. This will keep your food edible longer even if you lose power, just don’t open them any more often than necessary. Remember foods from your freezer are still good to cook as long as they have ice crystals in the middle of them.

Other Supplies

There are a lot of other supplies that you need to have on hand as well, but many of them are items that you already have at home. You will want to make sure that you have cleaning products for sanitizing, trash bags, flashlights or other light sources, batteries, and a solar charger for your phone. You may want an alternative method of cooking food such as a grill, or a camping stove. Make sure you have a store of fuel for your alternative cooking method.

If you have children, or pets you may want to keep some things on hand to help keep them entertained during and after the storm. A couple of new toys they haven’t seen before, coloring books and crayons, board games and play dough can offer hours of entertainment and don’t require electricity.

I made a hurricane prepared checklist for you all too, it’s a great tool to have printed out and on the refrigerator so when hurricane season is here, you have a visual checklist that you can look at right away.

Hurricane Season Preparedness Checklist

Print your free Hurricane Season Preparedness Checklist

Hurricane season is just an annoying fact of life for those of us who live near the coast, and even for many of us who don’t live all that close at all. Knowing what needs to be done and what supplies you need to keep on hand can make preparing for a hurricane that much easier, and that can give you a lot of peace of mind as you prepare for the storm ahead.

How to prepare your family for a hurricane

Have you been through a hurricane or major tropical storm?  What are your tips on how to prepare for a hurricane?

Be sure to check out all my lifestyle tips and follow me on Facebook, Twitter, Pinterest, and Instagram.

Easy Cheesy Quesadillas with Creamy Mexican Dip

This post may contain affiliate links, please read our disclosure policy.

Kick up your weeknight menu with these deliciously cheesy quesadillas and creamy Mexican dip. Cheesy goodness topped with your favorite Mexican flavors make this easy recipe a keeper! While this post is sponsored by Florida Dairy Farmers, all opinions and the recipe are my own.

Best Cheesy Quesadillas

Easy Cheesy Quesadillas with Creamy Mexican Dip

School is officially back in session for my crew and I am working on getting back into the swing of things. Getting up early, trying to get everything done while they are at school so I can focus on their day when they get home, oh and then dinner! We got in the habit of playing all day and eating late over the summer, but now that my son has to get up at 5:45 in the morning (read…and mom too because I want that little bit of time with him in the morning) he can’t be having dinner at 8:30 P.M. So, tasty and easy weeknight dinners are working their way back into our meal plans, like these cheesy quesadillas with homemade creamy Mexican dipping sauce.

I love quesadillas because they are totally customizable, you can literally toss just about whatever you want in that tortilla…yesterday’s leftovers, your favorite cheeses, steak, chicken, veggies…you name it! Cheese is definitely the most important ingredient, as it makes your quesadilla an ooey-gooey piece of perfection and it holds all your other ingredients in place.

Easiest Cheesy Quesadillas

I like to use flour tortillas when I make quesadillas, they are easy to find at the grocery store in the 9 or 10 inch size, they stay together better than corn tortillas and they crisp up nicely with only a little bit of butter or oil in the pan.  In fact, I recommend only using a small amount of butter or oil, otherwise you may find that your tortilla gets a bit soggy.

Tasty Cheesy Quesadillas

When you have your tortilla in the warm pan simply sprinkle about a 1/2 cup of cheese all over, wait until the cheese melts, then put about a 1/2 cup of your filling on half of the tortilla, fold over the tortilla, slide your cheesy deliciousness out of the pan, cut it into wedges and serve them with your favorite dipping sauce.  I strongly recommend trying my creamy Mexican dip, of course!

Cheesy Quesadillas with creamy Mexican dip

This creamy Mexican dipping sauce is super easy to make and it’s filled with all your favorite Mexican flavors, making it the perfect accompaniment to quesadillas.

Best Cheese Quesadillas

In the Mexican dipping sauce I used non-fat greek yogurt, salsa, onion, cilantro, red pepper flakes and then a dash of cumin and salt. AND, if you happen to follow Weight Watchers, you will be happy to know that this creamy Mexican dip is just about ZERO points!  The only thing that has points is the salsa, and that is salsa and that is one point for 2 tablespoons, so depending on how much you eat, you may be less than ONE point!

Now, here is my Cheesy Quesadilla and Mexican dipping sauce recipes, be sure to Print It and Pin It so that you can make it again and again.

Easy Cheesy Quesadillas with Creamy Mexican Dipping Sauce

Enjoy these Easy Cheesy Quesadillas with Creamy Mexican Dipping Sauce as an easy weeknight meal. Quesadillas are 100% customizable and 100% delicious.

Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Lunch/Dinner
Cuisine: Mexican
Keyword: cheese, dipping sauce, easy recipes, mexican, quesadillas
Author: Tracy

Ingredients

  • 2 large flour tortillas
  • 1 cup shredded cheese - I used the Mexican blend
  • 1 cup your favorite cooked filling - I used ground beef you can also use shredded chicken, ground turkey or even just vegetables

Homemade Creamy Mexican Dip

  • 1 cup Non fat Greek Yogurt
  • ½ cup your favorite salsa - I used Mango Habanero
  • cup cilantro - chopped
  • ½ cup sweet onion - diced
  • ½ tsp cumin
  • ½ tsp salt
  • 1 tsp red pepper flakes

Instructions

Homemade Creamy Mexican Dip

  • In a small mixing bowl, stir all the ingredients together, cover and refrigerate until ready to use
    Cheesy Quesadillas

Best Cheesy Quesadillas

  • Smear a small amount of butter or oil in a large frying pan
  • Warm pan
  • Add tortilla to the pan and top the entire quesadilla with ½ cup cheese
  • When the cheese melts, add your quesadilla filling to half of the tortilla
  • When the tortilla is golden brown, fold over the half of the tortilla with just the cheese over the half with the filling
  • Slide your cheesy quesadilla onto a cutting board and cut into three wedges
  • Repeat steps with the additional tortilla(s)
  • Serve with the Creamy Mexican Dip
  • Enjoy!

Notes

You can make the creamy Mexican dip a day or two in advance, all the flavors will just enhance the it will enhance the flavors!  The creamy Mexican dip is also Weight Watchers friendly!  The only thing that has any points is the salsa, and that is one point for 2 tablespoons. We served our quesadillas with chips and fresh vegetables, which we also dipped in the homemade Mexican dip.
This recipe will make 6 "wedges", each person in my family ate 2 wedges, adjust the recipe as needed for your family.  These cheesy quesadillas also warm up nicely if you end up with any leftovers.

I hope you enjoy these quesadillas with Mexican dipping sauce as much as we do!

Easiest Cheese Quesadillas

With Back To School season in full effect here, I know we will be making these quesadillas on a regular basis, they are the perfect solution to leftovers…just add cheese!

Delicious Cheese Quesadillas with Mexican dip

What is your favorite quesadilla filling? Well, besides cheese, of course 😉

Be sure to check out Florida Milk for more dairy-licious recipes and follow on Instagram, Facebook and Pinterest for even more!

Looking for another dairy-licious (and EASY) meal option?

Healthy Greek Pizza

Healthy Greek Pizza with Homemade Tzatziki Sauce

In fact, check out all the delicious recipes on Food Wine Sunshine and follow on me Facebook, Twitter, Pinterest and Instagram for more FOOD WINE SUNSHINE.

What is the Keto Diet? And What Are The Benefits?

This post may contain affiliate links, please read our disclosure policy.

Curious on what exactly the keto diet is? What exactly are the benefits? Read on to see if this lifestyle is for you. Or just to see what exactly this lifestyle is!
What is the keto diet

What is the Keto Diet?

And What Are The Benefits?

Unless you live under a rock or don’t have any social media accounts, you have heard the term, keto diet. I have seem amazing transformations of friends and social media acquaintances online. But, do you really know what the ketogenic diet is? Have you ever wondered what the benefits of living a ketogenic lifestyle is? Because, just like with any “diet” the keto diet is an actual lifestyle. One that you have to understand and want to follow before you dive in and change everything that is in your refrigerator, freezer and pantry.

The ketogenic diet is a high fat, moderate protein and very low carbohydrate diet plan that can help you lose weight. That means no bread and no pasta my friends! That alone my scare some people off, including me. But remember that you don’t have to agree to NEVER EVER eat carbs again, just not as often. This type of diet is said help encourage your body to burn fat and protein for energy and in turn helping to decrease sugar levels. This process is called ketosis. During this you are actually training your body to burn something other than sugar for energy, which aids in weight loss and ultimately healthier lifestyle. This healthier lifestyle is not for everyone though, before starting anything new, it never hurts to consult your doctor.

There are many benefits of choosing living a keto lifestyle, and you have to determine if the keto diet is the right choice for your weight loss and health goals. So, I wanted to share some of the benefits that I found on the ketogenic diet, hopefully it helps you decide if it is right for you.

What are the benefits of the Keto Diet

What are the benefits of the keto diet?

Can Help With Weight Loss

Your body works harder to burn fat for energy than it does to burn sugar for energy. Due to the moderate levels of protein you eat will help keep your stomach feeling full longer, which also helps increase your chances of losing weight.

Can Help Reduce Acne

Restricting your consumption of refined sugars and carbohydrates helps reduce acne, as the sugars in carbs and processed foods are a major culprit in skin problems.

Can Improve Heart Health

When you opt to eat healthy fats, such as avocados, you’ll find that this helps improve heart health. When you strictly follow the keto diet, it’s been shown to increase good cholesterol while lowering the bad cholesterol in your body.

Can Help Women Who have PCOS

Polycystic ovarian syndrome (PCOS) is a health condition where women have enlarged ovaries with due to cysts. This painful health condition can be minimized when you restrict the number of carbohydrates you eat, which is why the keto diet may help reduce the symptoms of PCOS.

Can Reduce Your Appetite

You will find that you eat more protein, which in turn may assist in reducing your appetite. People who’ve switched to a keto diet have noticed a significant change in their appetite that helps aid in weight loss and a healthier lifestyle.

So, how long should you stay on a keto diet?

Research is still out for debate on how long you should stay on keto diet. This diet seems to promote a healthier lifestyle by reducing your sugar and carbs, while increasing healthy fat and protein. While living a keto lifestyle, you do need to watch for ketones in your urine and make sure that your body is healthily taking to this diet. It’s best to discuss the keto diet with your doctor to learn more about how long you can stay on the keto diet for optimal health.

At the end of the day, the keto diet helps you reduce carbs and in exchange start burning protein and fat for your energy. This can be a great way to lose weight and increase energy as your body starts to become depleted of refined sugars that can lead to highs and lows in energy as well as moods. The keto diet is a valuable way to help keep your mood stable and weight loss stable for the long run.

Keto Diet Benefits

Have you ever considered trying a ketogenic diet? Do you follow a ketogenic lifestyle now? What are your thoughts and experiences with it?

Be sure to check out all my healthy lifestyle tips and recipes and follow me on Facebook, Twitter, Pinterest, and Instagram for more fitness motivation tips.

Healthy Greek Pizza with Homemade Tzatziki Sauce

This post may contain affiliate links, please read our disclosure policy.

Looking for a healthy, delicious and creative meal option? This Healthy Greek Pizza with Homemade Tzatziki Sauce is it! Plus it’s ready in about 30 minutes! While this post is sponsored by Florida Dairy Farmers, all opinions and the recipe are my own.

Healthy Greek Pizza with Homemade Tzatziki Sauce

Healthy Greek Pizza with Homemade Tzatziki Sauce

Who else loves pizza night? ME! Well, I have a deliciously creative pizza recipe for you all today that is not only easy to make, but it’s Weight Watchers friendly! And that includes making the crust. Yes, I said that we are making the crust too. Oh, and while you are being amazed that we are making the crust, we are also going to make the tzatziki sauce. BUT WAIT, don’t leave because you think that all of this is hard, because it’s NOT. You are going to have your individual Greek Pizzas ready, crust-to-toppings in under 30 minutes. Yep, you will have these amazing looking Greek-Inspired pizzas ready in less 30 minutes.

To make the crust for this Greek Pizza you only need 2 ingredients, flour and non-fat Greek yogurt. You only need 1 cup of each to make your pizza crust, then you roll it, cut it into equal pieces and bake it. It doesn’t get much easier than that!

Best Homemade Greek Pizza

To make the homemade tzatziki sauce, you need a few more ingredients, but you may have them right at home. I did. Well, besides the fresh mint and dill, I had to grab those at the store. Other than that, you just need a cucumber, non-fat Greek yogurt, garlic and a lemon. Again, easy peasy 🙂

Healthy Greek Pizza with Chicken

I topped my pizza with leftover shredded rotisserie chicken, sauteed mini sweet peppers, sliced cucumber, shredded cheese and a little sprinkle of that fresh dill I just used in the tzatziki sauce. SO GOOD. You guys it’s SO GOOD. And SO EASY. And if you follow Weight Watchers (even if you don’t you want be interested to know that this is a very healthy recipe!) everything that you are putting on the crust is ZERO points! Each crust itself is 3 points, so you can have a whole meal for 3 points. Not bad folks, not bad at all.

Best Greek Pizza with Chicken

Ok, now that you know that my Greek Pizza is delicious and healthy, how about I give you the recipe?!

Here is my Healthy Greek Pizza with Homemade Tzatziki Sauce Recipe, be sure Print It and Pin It so that you can make it again and again.

Healthy Greek Pizza
Print Recipe
5 from 2 votes

Healthy Greek Pizza with Homemade Tzatziki Sauce

This healthy Greek-Inspired Pizza easy to make and full of flavor, and it's even Weight Watcher friendly! Each pizza is only 3 points on the Blue plan.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Condiment/Dressing, Easy Weeknight Meal or Lunch
Cuisine: Greek
Keyword: chicken, easy recipe, greek pizza, Pizza
Servings: 4 people
Calories: 285kcal
Author: Tracy

Ingredients

Homemade Tzatziki Sauce

  • 1 5.3 oz container of non fat Greek yogurt
  • ¼ English cucumber, halved lengthwise

  • 1 tsp minced garlic

  • 1 tbsp fresh mint - chopped

  • ½ tbsp fresh dill - chopped
  • ½ lemon - zest from half the lemon
  • 1 tbsp fresh lemon juice

Pizza Crust

  • 1 cup non fat Greek yogurt
  • 1 cup Self Rising Flour

Greek Pizza Toppings

  • 1 ½ cups shredded Chicken - I used rotisserie chicken
  • 1 sweet mini pepper - sliced thin
  • 8 slices cucumber cut in half
  • shredded cheese - I used colby jack

Instructions

Homemade Tzatziki Sauce

  • Scoop out the seeds of the cucumber
    Healthy Greek Pizza
  • Using the large holes on a grater, grate the cucumber
  • Mix all ingredients in a small bowl and refrigerate until ready to use

Pizza Crust

  • Preheat oven to 375 degrees
  • Mix flour and yogurt

  • Form the dough into a roll
  • Cut into 4 equal pieces

  • Place parchment paper on baking sheet

  • Bake the 4 individual crusts at 375 degrees for 18 minutes

Pizza Assembly

  • Put the Homemade Tzatziki Sauce on the homemade pizza crusts

  • Saute mini peppers in a splash of olive oil or butter, add in the chicken just to warm it up

  • Top the sauced pizzas with shredded chicken, sauteed mini sweet
    peppers, cucumber slices, shredded cheese and sprinkle on a bit of the
    fresh dill

  • Enjoy!

Notes

This recipe is 4 Weight Watcher points per serving on blue, all toppings (including the Homemade Tzatziki Sauce) are ZERO points.
The only thing that is points is the flour used, which is 13 points for the 1 cup, and cheese.  If you leave the cheese off or use fat free cheese, that would be zero points.

Nutrition

Calories: 285kcal | Carbohydrates: 39g | Protein: 23g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 41mg | Sodium: 63mg | Potassium: 551mg | Fiber: 2g | Sugar: 11g | Vitamin A: 532IU | Vitamin C: 18mg | Calcium: 50mg | Iron: 2mg

I hope you enjoy these Healthy Greek Pizzas with Homemade Tzatziki Sauce as much as we do!

Tasty Greek Pizza with Chicken

My whole family loves these pizzas, even the kids! Sometimes when things are a little out of the norm, the kids will give me “that look”, but they happily gobbled these up and have already asked that I make them again. Good news it only takes me about 30 minutes to make this nutritious meal for my family, so I am all for it.

Homemade Healthy Greek Pizza with Tzatziki Sauce

What is one of your favorite pizza recipes?

Be sure to check out Florida Milk for more dairy-licious recipes and follow on Instagram, Facebook and Pinterest for even more!

And while you are at it, check out all the delicious recipes on Food Wine Sunshine and follow on me Facebook, Twitter, Pinterest and Instagram for more FOOD WINE AND SUNSHINE.

Easy Italian Roasted Chicken Sandwich

This post may contain affiliate links, please read our disclosure policy.

This Easy Italian Roasted Chicken Sandwich is a delicious lunch option for back to school and beyond!  Ready in less than 10 minutes and loaded with flavor, this sandwich is sure to please the whole family. While this post is sponsored by Produce For Kids, all opinions and the recipe are my own.

Italian Roasted Chicken Sandwich

Easy Italian Roasted Chicken Sandwich

It’s Back To School time here in Florida, and I am not ready! We just got the kids school supplies, backpacks and lunchboxes YESTERDAY! Speaking of lunches, who is ready to make those again? Sometimes the idea of making a creative, yet somewhat healthy lunch for the kids every day can be draining. I mean, there are only so many times I think they want the same sandwich over and over. And, honestly when it’s 5 minutes before they walk out the door for school and I realized I haven’t made them any kind of lunch yet, their lunches aren’t all that exciting.

Easy Italian Roasted Chicken Sandwich

So, I decided this school year was going to be different. Well, at least for a few weeks while I still have this positive mindset 😉 And with this deliciously EASY Italian Roasted Chicken Sandwich I created, I don’t see why I can’t keep that positivity going for even longer!

Tasty Italian Roasted Chicken Sandwich

The rich flavors of this sandwich all come from fresh produce: tomatoes, onion, sweet peppers and some fresh basil from my garden. I mixed all that fresh deliciousness together with some oil and red wine vinegar to make a “bruschetta spread”, I put that on both sides of a fresh french baguette and then added some rotisserie chicken and ham. How does that sound? YUM. And the best part is, the sandwich is even better when you make it the night before. All those flavors from the vegetable spread marinate into the bread and chicken leaving you (or your kids!) and incredible tasting Italian Roasted Chicken Sandwich.

Best Italian Roasted Chicken Sandwich

Now, here is how to make my Easy Italian Roasted Chicken Sandwich. Be sure to print it and pin it so that you can make it all school year long. The kids will definitely be asking for it again and again.

Prep Time10 minutes
Cook Time0 minutes
Course: Lunch/Dinner
Cuisine: Italian
Keyword: chicken, sandwich
Author: Tracy

Ingredients

  • 2 tbsp fresh basil chopped
  • 1 tbsp red wine vinegar
  • 1 tbsp olive oil extra virgin
  • ½ cup Shuman Farms Vidalia Sweet Onions

    chopped
  • 2 Pero Family Farms mini sweet pepper - diced small
  • ½ cup NatureFresh Farms Greenhouse Tomatoes - chopped
  • ½ French baguette
  • 3 slices ham
  • 2 cups rotisserie chicken - meat removed and shredded or cut into bite size pieces you can use more if you would like

Instructions

  • Combine onion, sweet pepper, tomato, olive oil and red wine vinegar in a small bowl and stir
  • Slice bread horizontally
  • Spread onion mixture over both sides of bread
  • Top with chicken and ham
    Italian Roasted Chicken Sandwich
  • Close the sandwich, wrap with saran wrap, place it in the fridge and place something heavy (a pan, soup can etc.) on it so that it is "pressed" in the morning. You can skip this step if you would like, but making it ahead of time gives all the flavor a chance to soak in!
  • Enjoy!
    Italian Roasted Chicken Sandwich

Healthy Italian Roasted Chicken Sandwich

I hope you and your kids enjoy this Easy Italian Roasted Chicken Sandwich all school year long…and beyond.

Back to school lunch ideas

 

I mentioned about that I used deliciously fresh produce to make the bruschetta spread for my Italian Chicken Sandwich, so when you head to the grocery store to pick them up, be sure to keep a look out for these amazing Produce For Kids sponsors:

  • Bee Sweet Citrus – Mandarins
  • Crispy Green®- Crispy Fruit
  • Litehouse® – Ranch & Blue Cheese cups and Family Sized Ranch Dressing
  • GROW Bananas
  • NatureFreshTM Farms – Greenhouse Tomatoes
  • Pero Family Farms® – Snipped Green Beans, Mini Sweet Peppers, Veggie Spirals
  • Shuman Farms – Vidalia Sweet Onions
  • WHOLLY® GUACAMOLE (all caps) – Minis & Snack Cups (with chips)
  • Zespri® – SunGoldTM Kiwifruit

Produce For kids and these awesome sponsors are working together to not only give all of us healthy and FUN back to school lunch ideas, but they have also committed to providing 180,000* meals to Feeding America’s programs that impact families and children.

Best Back to school lunch ideas

Power Your Lunchbox by Produce for Kids, taking place Aug. 5 to Sept. 22, is asking families to show the world how they power their lunchboxes using the hashtag #PowerYourLunchbox. The program, in its sixth year, encourages families to eat more nutritious lunches and make healthy choices as they head back to school.  So, be sure to show off your lunch skills!

Healthy Back to school lunch ideas

Got questions?  Produce for Kids will host the #PowerYourLunchbox Twitter party on Aug. 15 at 4 p.m. ET encouraging questions and comments from families, and will be releasing a series of back-to-school podcasts episodes on the new Produce for Kids podcast, Healthy Family Project. The Twitter party and podcasts will focus on everything back-to-school from fueling kids’ minds with healthy lunchbox ideas to organization and meal prep.

Roasted Chicken Sandwiches

Be sure to check out ProduceForKids.com for more than 250 registered dietitian-approved and family-tested recipes, meal planning tools, grocery store specific campaign details, and healthy tips from real parents and on Instagram, Facebook and Pinterest for even more!

Be sure to check out all the delicious recipes on Food Wine Sunshine and follow on me Facebook, Twitter, Pinterest and Instagram.

What is Strength & Conditioning Training?

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Adding Strength & Conditioning to your workout regime has many benefits, including helping you onto a healthier and happier you!

Strength & Conditioning Training

What is Strength & Conditioning Training?

What is strength and conditioning? With all the different forms of fitness routines and exercises classes out there, it can get confusing. I mean which one do you do? Which workout is best for you? Do you try to do a little bit of everything? I am sure you have heard the term, Strength and Conditioning, but I figured I would explain exactly what it is so you can decide if you should be doing it. There are plenty of exercises that you can do at home that will help increase muscle as well, you don’t have to head to the gym.

So, what exactly is Strength & Conditioning Training?

You may have heard of strength and conditioning before, but if not, this is a type of exercise that places focus on building your strength, endurance, and size of your muscles. Strength & Conditioning training will help improve the strength of your tendons, muscles, bones, and ligaments. This type of workout will help train your body to be stronger, and in turn, help ease the burden of bone loss as we get older.  Keep in mind that it is also important to eat well and always consult a doctor before trying anything new.

I love being able to get some S&C training in with my Jazzercise class. These classes help me get my heart pumping and my muscles strong!

Benefits of Strength & Conditioning Training

S&C training isn’t about a particular workout, per se, it’s all about the tools you use to strengthen your muscles and work to build your endurance. So you can do cross fit, Jazzercise, spinning, and weight lifting, but the key is to morph your at-home workout into something that helps make your muscles stronger.

Why is Strength and Conditioning Important?

I’ve shared the benefits of adding weights to your workout in the past, which are quite similar to S&C training. Let’s dig a little deeper into why Strength and Conditioning training is important.

Helps Builds Muscle Size

Men and women alike enjoy having tone to their muscles, I mean I do!

Improved Endurance

As I said, this is all about improving the endurance of your muscles. This means you can run longer, spin longer, and ultimately do any activity longer.

Improves Speed

Just like your endurance, you get faster in all activities as your body is healthier and able to handle more stress than it was able to handle before Strength & Conditioning training.

Better Posture

This type of training helps you lift and hold your body in an upright position frequently, which helps you have better posture at all times.

Raises Your Metabolism

Who doesn’t love a good metabolism? You will find that training works to boost your metabolism by replacing fat with muscle on your body.

Faster Rehabilitation

If you get injured, you’ll have a quicker healing process with those muscles you’ve built from your training workouts.

Helps Prevent Obesity

Strength and Conditioning replace your body fat with muscle, which means you’ll be at a lower risk for obesity.

Achieve Weight Loss Goals

As you work to improve your strength and endurance, you’ll be more apt to achieve your weight loss goals!

Reduces Health Risks

Strength and Conditioning training helps reduce your health risks for obesity, heart disease, and diabetes as you work to replace fat with muscle.

You’ll Look Great

Honestly? You probably looked great before, but now? You look fabulous! Being able to see a little muscle tone, feel stronger, and stand up taller helps you enjoy looking in the mirror again.

You’ll Feel Great

When you work hard to replace fat with muscle, you will start to feel happier and more confident!

Benefits of Strength and Conditioning Training

I hope you’re convinced now. Adding Strength & Conditioning training in your workout is a great way to reduce health risks, improve muscle tone, size and endurance, plus you will feel healthier. And who doesn’t want to feel happier and healthier?!  I know I love being able to add weights into my daily workouts.

Do you add strength & conditioning to your workouts?

Benefits of doing Strength and Conditioning

Now that you are working on gaining muscle, be sure to take care of your body, allow it to heal and don’t forget to stretch!

Benefits of Yoga

Discover the Benefits of Yoga

Be sure to check out all my healthy lifestyle recipes and follow me on Facebook, Twitter, Pinterest, and Instagram for more health and wellness tips.

What Can You Eat on Whole30?

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With all the diet options out there, you may be doing some research on what you can eat on Whole30 or maybe you just want to know what the heck Whole30 is. Let me help!

What Can You Eat on Whole30?

What Can You Eat on Whole30?

Get ready to remove alcohol, sugar, and soy and dairy, oh my! The Whole30 diet is a nutritional regimen that many people seem to be trying. It has been around since 2009! If you haven’t heard about Whole30 or want to know what’s Whole30 compliant with this lifestyle change, then continue reading.

What is Whole30?

This is a diet program that helps you change how you eat, which is designed to also change how you feel in 30 days. Hence the name Whole30 😉 The gist of this diet is that you’ll remove everything that can potentially be causing inflammation. This means alcohol, sugar, dairy, soy, and grains as well as some other food and drink options you have daily now. Does that mean no wine too? YIKES…not sure I could handle this one;)

You’ll rid the house of your junk food and sugar-added eats and replace your regularly scheduled eating habits with three Whole30 compliant meal options per day for 30 days. This is a way to clean out your system and start fresh again.

I’m not sure how much you’ve heard or known about Whole30 but some foods are a definitely a no-no when you’re following the Whole30 program. But, if you are looking to clean out your system and start fresh again, Whole30 may be right for you. I highly advise you look at this list of Whole30 compliant foods before committing, it can definitely be a game changer for some!

What is Whole30

Whole30 Compliant Foods

Meat (a burger without a bun is totally fine)
Poultry
Fish (oh, and that canned fish? Yup, that’s Whole30 compliant!)
Vegetables, but NO beans or any form of legumes
Fruits
Healthy Fats

The key is to eat healthy fats. You can eat the basics, I mean the hardest part will be getting rid of the bread and sugar, but if you’re already going without those? Then you’ll be a pro at remaining Whole30 compliant.

In addition to the basic list of foods that are Whole30 compliant above, you can find pre-packaged options of Whole30 approved foods at your local grocery store. Just look for items that have no sugar added or have the Whole30 seal of approval. You can enjoy your coffee still…thank goodness…but you will have to keep it black as there’s to be no soy, no dairy, and no sugar while you adapt your life to clean eating habits. That would be the hard part for me.

So, what do you have to stop eating while on Whole30? Get ready … there’s quite a bit that you’ll have to remove from your current lifestyle or diet, that is if you haven’t already tried the Paleo Diet or Keto Diet.

Whole30 Non-Compliant Foods

Tobacco or anything you may smoke
Sugar and other artificial sweeteners
Grains
Beans and legumes
Soy & Dairy
Processed additives (like MSG)

I hope that this guide to what is Whole30 compliant, and not, will help you determine if you’re ready to choose clean eating as your new lifestyle. This diet only lasts for 30 days, as a means to clean out your system. You can use Whole30 even longer if you opt to eat clean longer.

There are LOTS of Whole30 recipes out there that will help you feel like you are eating the foods that you once enjoyed before being Whole30 compliant, like Whole30 Pizzas or Whole30 Chicken Salad.

whole30 compliant foods

There are many benefits to the Whole30 diet, such as losing weight, feeling better, and of course, having less bloat in the tummy. Isn’t that every girl’s dream? There is lots of research out there, as well as other people’s experiences trying Whole30, it never hurts to take some additional time to read those. But, the biggest deciding factor would be is if you would be okay eating Whole30 compliant foods for the 30 day time frame.

So if you’re ready, then head on over to the kitchen and get rid of the junk food and sugar added eats, and replace it with some Whole30 compliant food options today!

what are whole30 compliant foods

Have you done Whole30?  Did you find it hard to stay Whole30 compliant?

Looking to add some fitness routines to your healthy lifestyle?

Benefits of Yoga

Check out some of the Benefits of Yoga

Be sure to check out all my healthy lifestyle tips and recipes and follow me on Facebook, Twitter, Pinterest, and Instagram for more fitness motivation tips.

What is Difference Between Vegetarian and Vegan?

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So what exactly is the Difference Between Vegetarian and Vegan? While you may think they are the same, they aren’t. Discover the Difference Between being Vegetarian and Vegan.

Difference Between Vegetarian and Vegan

What is Difference Between Vegetarian and Vegan?

The words sound similar. The lifestyles are pretty similar. But there is a difference. Right? Is Vegetarian Vegan? Or is Vegan Vegetarian? The fact of the matter is that vegan and vegetarian are similar, yet two different diet options. So, let’s discuss what it means to be a vegan and what it means to be a vegetarian.

What is Vegetarian?

There are different levels of being vegetarian, for example, some refuse to eat anything to do with animal flesh, but will eat eggs. This difference is why vegan does fall under the extreme version of a vegetarian diet. An average vegetarian will simply not consume the flesh of animals but may eat eggs that technically come from an animal.

The simple way to describe how vegetarians eat is that they tend to consume products that you can grow yourself or buy in the produce section but won’t consume meat or poultry.

What is Vegan?

A vegan is often viewed as a stricter form of the vegetarian lifestyle. The vegan lifestyle doesn’t allow use or consumption of anything that may pose a threat to animals. This means health and beauty products that do any testing on animals is off limits as well as any food that comes from an animal, so beef, poultry, and seafood is off the list and so are eggs.

The best way to describe how vegans eat and live is that they will not consume or buy anything that is a by-product of an animal.

Is Vegan Vegetarian?

The simple answer is, yes. Some may argue with the fact that vegan is vegetarian but the truth is that vegans are an extension of vegetarianism. Vegans take vegetarianism to a whole new level by making certain that they don’t consume or purchase anything that may exploit animals or encourage cruelty to animals. Vegans are more conscious of what goes into and on their bodies as a means to support better treatment of animals in the world.

Vegetarians who don’t fall under the vegan category will not be as extreme about their consumption or purchase of animal by-products, such as eggs.  Both lifestyles enjoy their fruits, vegetables and nuts as healthy fats and protein.  In fact, you can find a lot of vegan products online and in stores now.  Both lifestyles are becoming more and more popular.

What about honey? Is honey vegan?

This is a popular question that people ask when it comes to the vegan diet, is honey vegan? The answer is that most vegans do not consume honey. As I mentioned, vegans are against humans use of animals and honey comes from an animal, right? This question is controversial among those who live a vegan lifestyle, as honey technically comes from an animal, even though a bee is an insect, so some vegans will say honey is vegan while others will say it is not. I say it’s up to you whether or not you feel honey is vegan. It’s your chosen lifestyle and your choice.

The simple answer is that vegans are not vegetarian per se, but they are an extension of the vegetarian diet choice. Vegans tend to be against any human use of animals whereas a vegetarian is fine with eggs and non-cruel forms of animal use by humans. So if you’re thinking about going vegan or vegetarian it will come down to knowing what you prefer to eat regularly and what you’re willing to give up as a means to be a vegan or vegetarian.

Difference Between Vegan and Vegetarian

I hope that helped solve the question What is Difference Between Vegetarian and Vegan for you. I know it helped me!

Looking for a delicious vegetarian recipe?

Summer Cucumber Salad

Cucumber Salad with Homemade Spicy Vinaigrette Dressing

What is Difference Between Vegetarian and Vegan?

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Most Popular Types of Wine – The Varieties You Need To Know

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Are you ready to discover the wines of the world? How about just understanding the wines at the grocery store or on the restaurant menu? Here are the most popular types of wine, these are the varieties you need to know.

Most Popular Types of Wine

Most Popular Types of Wine

The Varieties You Need To Know

Want to order a nice glass of wine at your favorite restaurant or pick up a bottle at the store but you are unsure of where to start? Let this simple guide help you along to your wine buying journey. Below are some of the most popular wine varietals and some basic pairing ideas. There is a world of wines out there to explore and appreciate, so let’s get started!

Here are the Most Popular Types of Wine

Cabernet Sauvignon

Cabernet Sauvignon is a red wine that tends to be full-bodied with high tannins and noticeable acidity. Cabernet Sauvignon is actually the most popular variety of wine in the world! You may be able to pick up on blackcurrant and black cherry notes when tasting. This beautiful red wine pairs well with seared tuna, duck, beef, lamb, venison, aged cheddar and gouda, it is also good with apples and plums. The optimal serving temperature for red wine is between 62-68 degrees, if you don’t have a wine cooler or keep your house that chilly, you can put it in the refrigerator for a quick 30 minutes to bring down the temperature before serving.

Pinot Noir

Pinot Nior is a “lighter” red wine. While Pinot Nior grapes are grown all over the world, they grow best in cooler climates and the grape is mostly related to Burgundy region of France. This red wine is medium-bodied and has low tannins. Pinot Nior wines tend to have red fruit aromas of cherries, raspberries and strawberries and pairs well with salmon, duck, pork, hard cheeses and of course raspberries and strawberries. This wine will get more complex as it ages. Remember that the optimal serving temperature for red wine is between 62-68 degrees.

Chardonnay

Chardonnay is a very popular white wine, it tends to be medium to light body with noticeable acidity and flavors of green plum, apple, and pear. Chardonnay also has the ability to pick up flavors on how it is made and where it is grown. For example, you may taste “oak” or even minerals. There are many different styles of Chardonnay, from crispy Chablis from France to the those with tropical flavors. Chardonnay pairs well with crab, shrimp, lobster, sea bass, chicken, turkey, pork and softer cheeses like brie. It also pairs well with the fruits that you will sometimes taste in it, such as banana, honeydew and citrus. Chardonnay is also an important component of many sparkling wines. This white wine is made to serve chilled, around 49-55 degrees.

Pinot Grigio

Pinot Grigio is a refreshing, dry, light white wine that typically has a punch of acidity with flavors of lemons, limes, green apples. Pinot Grigio (also known as Pinot Gris) wines can vary in taste, from fruity to sweet, but generally they tend to be clean and light. Pinot Grigio will have a citrus or acidic finish. This white wine is made to be served cold and pairs well with trout swordfish, crab, calamari, turkey, chicken, pork, prosciutto, ricotta, and with fruits such as pear, apricot, pineapple and cherry. The optimal serving temperature for white wine is between 49-55 degrees, but I prefer my Pinot Grigio nice and chilly so I will even put it in the refrigerator for a few before serving.

Sauvignon Blanc

Sauvignon Blanc is crisp, elegant, and fresh white wine. You will definitely take note of the citrus flavors in this wine, and it is made to be consumed young, Sauvignon Blanc doesn’t benefit from aging. Sauvignon Blanc pairs great with oysters, crab, chicken, turkey, pork, veal, goat cheese, fresh mozzarella, and fruits such as pear, citrus and mango. This white wine is made to serve chilled or nice and cold. I have heard this one called summertime Napa Valley Gatorade, because it’s refreshing on a hot day…and I agree 🙂

Most Popular Types of Wines - The Varieties You Need To Know | Are you ready to discover the wines of the world? How about just understanding the wines at the grocery store or on the restaurant menu? Here are the most popular types of wine, these are the varieties you need to know. Read more wine tasting tips, find beautiful wineries and wine travel destinations on foodwinesunshine.com

 

Now, I wouldn’t say that Merlot and Riseling are as popular as the wines listed above, but they definitely can be favorites to some, in fact, many would say that they either love them or hate them. But, I wanted to include them on this list just so that you were familiar with them as well.

Riesling

Riesling is a high acidity white wine with a lighter body. It is usually dry as well, making it unique. The taste of this white wine is made up mainly of citrus, peach, and nectarine, but it has hints of floral flavors too. There are varieties of Riesling that are sweet, but not all of them are, so check the label to see if you are getting a sweet or a dry. Riesling can actually pair with a lot of different foods especially those with strong flavors such as spicy foods, Indian foods, and Asian foods. Riesling is made to serve cold, so feel free to put in the refrigerator.

Merlot

Merlot is also a red wine, not as full-bodied at the Cabernet Sauvignon but it is heavier than a Pinot Nior. This red wine has Medium tannins and lots of red fruit flavors, the Merlot grape is also a popular grape for blending. Merlot pairs nicely with tuna, salmon, beef, lamb, aged cheeses and plum, fig and blueberries.

Rosé

This beautifully colored wine is becoming more and more popular, #roseallday. Not only is it pretty, but it is crisp and refreshing, you will also see fun frozen cocktails made out of this wine in the hot summer months. When rosé wine is the primary product, it gets it’s blush color from contact with the skin of the grape, the grapes are crushed and the skins stay in contact with the juice for a short period. The primary flavors of rosé wine are red fruit, citrus, floral and melon, with a nice crunchy green flavor on the finish similar to celery or rhubarb. Rosé wine pairs well with salmon, shellfish, sea bass, chicken, pork, ham, prosciutto, goat cheese, feta, gouda and fruits such as strawberry and watermelon.

Now that you know the most popular types of wine, which wines would you say are your favorite?

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