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Starbucks Frappuccino Recipe – Homemade Frappuccino Copycat!

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Starbucks Frappuccino Recipe – Homemade Frappuccino Copycat!

homemade frappuccino


I am addicted to Starbucks Frappuccino’s and Caramel Macciato’s however I knew there had to be a way to make Starbucks Frappuccino copycat recipe at home and healthier…

so I set out to create it!!

There is an average of 500 calories in a Starbucks Frappuccino! That is a whopping number!!

I have a Blendtec Blender that is the same as Starbucks uses in their commercial stores (however I have the home version)  You can get one here from Amazon.

I recommend a good blender because it will allow you to crush the ice and make this drink a similar consistency to our Starbucks counterpart!

This blender is amazing and does so much more than just Frappuccino beverages…. so if you have the money… invest in one!! Great kitchen purchase!


Starbucks Frappuccino Recipe -Homemade Frappuccino!

This is for 1 serving, to be made in a high quality blender.

  • Starbucks intant coffee packet (of your choice)  I have used Mocka, Pumpkin Spice, Caramel, Plain
  • 1 cup of ice
  • 1 scoop (serving) of your favorite Vanilla protein powder
  • Fill to the 2 cup line with milk of choice. I have used white cows milk, but my preference is almond milk (use sweetened milk)

Put the Blendtec blender on SMOOTHIE setting and turn on…. 30 seconds later…. HEAVEN!!


The calorie breakdown is as follows:

– Starbucks coffee packet 60 Calories

– 1 Cup Almond Milk – 60 Calories

– 1 Serving protein powder – 120 Calories (for mine)

Total Calories – 240!! Isn’t that fantastic!!!  This makes a serving equal in size to a VENTI!

I make this nearly every morning for breakfast! I do not add any additional sweetener to mine… however if I feel like I really want to be indulgent and have a treat with it… I add some caramel drizzle on top or on the sides of my cup! YUM! I love caramel!


I can’t wait to hear how you like this… Its easy to make, and sooo much better for you than the real deal!

Enjoy Making your Starbucks Frappuccino Recipe… please share. 🙂


Amanda Evans

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Easy Tuna Avocado Salad Recipe

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Easy Tuna Avocado Salad Recipe

Easy Tuna Avocado Salad recipeI had two ingredients I wanted to use for dinner tonight, tuna, and avocado… I am trying to make healthier food choices, and carb cycle!

So I knew I wanted something with healthy fats, hence the avocado, lean protein, which was the tuna, and some veggies… I had an orange pepper that I thought would add a nice crunch and sweetness to my dish.

So I cut up the Orange pepper in fine squares, cut up 2 ripe avocados, added 2 cold cans of tuna, one plain, the other jalapeno (drained), and cut up to dill pickles to add flavor and crunch.

Then I took this picture to show you how easy this is, and how you can easily make this salad, its great for a make ahead as well… perfect for lunch!

So then you mix everything together, and enjoy on lettuce leaves, or just as it is, or its also great with tortilla chips and a bit of salsa.

To store you left overs make sure to top with plastic wrap, and press it tightly on top of the tuna avocado salad so that the avocado does not brown from the air.

Alterations to the Tuna Avocado Salad Recipe

In future here are some things I will add to this, as you can really make it with anything you have on hand.

This tuna avocado salad recipe is very easy to add, or delete items as you see fit.

Some Add in to consider, not necessarily all at one time:

  • Red Onion
  • Celery
  • Cilantro
  • tomato
  • Black beans
  • corn
  • salsa
  • mayonnaise (if you like it, personally I don’t like it – and the avocado does a GREAT job of helping it all stick together)
  • carrots
  • cucumber
  • Red Pepper
  • your favorite salad dressing

This recipe is a great starter for you to make it to your liking.

If you are interested in Carb Cycling, and want some encouragement and support along your journey, please click here, and join my free facebook group with motivation, work outs, recipes, and more.

Find more great Recipes here:

Carrot Fries – Easy in the Oven

Quinoa Black Bean Salad

Amanda Evans






Carrot Fries Recipe – Easy in the Oven!

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Carrot Fries Recipe – Easy in the Oven!

Carrot Fries RecipeLooking for an easy  alternative to potato fries? This easy oven made Carrot Fries Recipe will be a hit with the kids, guests, and anyone looking for an alternative to traditional fries!

Easy to make at home.

Use 1/2 pound carrots per person you want to feed. I used organic carrots. Peel the carrots, and cut of both ends. Then cut your carrots into similar pieces, in size and shape, making none longer than about 4 inches.

Preheat your oven to 425F.  Do not put the carrots in until your oven is hot!

In a Ziploc bag combine 3 Tablespoons Johnny’s Seasoning (you can buy this at most Costco Stores), if you don’t have Johnny’s use {2 teaspoons garlic powder, 2 tablespoons Parmesan cheese, and 1 teaspoon salt},


Johnny's Garlic Spreadthen add 2 Tablespoons olive oil, and 2 Tablespoons water.

Add your carrots to the ziploc bag and coat evenly in the mixture. Slide out of the bag onto a cookie sheet.  Place in the oven and cook for 25 minutes or until the largest carrot is easily pierced with a fork.

Enjoy with pretty much any side you want. Get creative with your seasoning. You can put pretty much whatever you want on the veggies. You can also use this recipe to make other veggie fries. This would be great on Parsnips, turnips, sweet potatoes, zucchini, or any root sort of veggie you like.

I paired the Carrot fries recipe with Lemon shrimp and Edamame beans. Simple, delicious, and so good for you! My kids gobbled them down, and my husband and I loved them as well.

Let me know how you liked this. For more recipes, healthy eating, and a healthier you come be part of my private Facebook Group. Click here for access.

See you on the inside.


Healthy Carrot Fries


Amanda Evans


Quinoa Black Bean Salad – Recipe

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Quinoa Black Bean Salad – Recipe

Quinoa black bean saladThis Quinoa Black Bean Salad is easy to make, tastes great, and keeps well for great leftovers for lunches!

So here are ingredients you will need to make this dish:

This makes enough for 4-6 servings, more if you are having other food with it.

  • 5 cups cooked Quinoa (precooked and chilled see below)
  • 1/2 medium sized onion, chopped
  • 3/4 cup boiling water
  • 1/2 cup rice or white wine vinegar
  • 1 medium size fennel bulb, very finely diced
  • 1 can drained and rinsed kernel corn (341ml)
  • quinoa black bean salad2 1/2 cups cooked black beans or equivalent canned. Rinsed and drained. (recipe for making your own black beans from scratch included)

Dressing Ingredients:

  • 1 Tablespoon Basil
  • 2 Tablespoons white wine Vinegar
  • 2 Teaspoons Dijon Mustard (if you don’t have regular yellow mustard works fine)
  • 1/2 cup olive oil
  • 2 heaping teaspoons Honey
  • 1 1/2 teaspoons salt (I use organic sea salt)
  • 1 pinch cayenne pepper (or more to taste)

quinoa and black bean saladInstructions:

Quinoa – To cook the quinoa, combine about 1 1/2 cups dry quinoa with 3 cups water in a medium pot. Over medium heat, bring it to a boil.  Turn it down, cover, and simmer for 10 to 15 minutes, or until the water is completely absorbed. DO not open. Turn off the heat and leave on for an additional 5 minutes. Fluff the quinoa and set aside. The Quinoa can be made up to 2 days in advance and just stored in the refrigerator.

To Make the Quinoa Black Bean Salad:

Put the onions in a small bowl, cover with the boiling water, and let it sit for 5 minutes. Drain the Onions and cover them with 1/2 cup vinegar.  Let them sit like this until you are ready to use them.

Grab a bowl, a large size bowl as this will eventually hold the entire salad. You will make the dressing in this bowl, and add everything as you go. Whisk together the vinegar, basil, and mustard in the large bowl. Slowly drizzle the oil, whisking constantly, until the dressing has thickened slightly. Whisk in the honey, salt and cayenne, and then taste. Add a bit more oil if the vinegar taste is too pungent.

Drain the onions, squeeze out the vinegar, and add them to the dressing, add the corn, fennel, and black beans. Toss well, then add the quinoa and toss well. Taste for salt, and add more if necessary.


This recipe was adapted from one I found in Shape Magazine

How to Cook Black Beans in a Crockpot From Scratch!

I like to make extra, because once these are cooked, they FREEZE beautifully to add them to soups, chili, and more.

This is the ratio for soaking the beans.

3 cups dry black beans

6 cups cold water

Refrigerate for at least 24 hours prior to cooking up to 48 hours drain and rinse after 24 hours if you plan to let them soak for more than 24 hours.

When you are ready to put the beans in the crockpot I like to rinse them, and then add quadruple the water so in this case it would be 12 cups.  Put your crockpot on high and cook for 6 hours. Your beans should be perfect, at this point. Give them a good stir, and try some, if you find any hard ones let them cook on high for another hour.

Simple just beans and water. Do not add any spices of any kind when cooking the beans it will alter their ability to cook.

Once you are done, set aside the beans needed for this recipe, and the extra beans can be drained and stored in the fridge for future use, or stored in freezer bag for several months for future use.

Hope these tips were helpful.

Would love to know how you like this recipe for Quinoa black bean salad.


Amanda Evans









Green Smoothies – That Even The Kids Will Drink!

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Green Smoothies – That Even The Kids Will Drink!


green smoothiesEver made some Green Smoothies that were so ‘green’ tasting that even you were cringing…. and choking it down?

Have you tried all kinds of nasty tasting green smoothies.

Today I made a green smoothy that was delicious! My daughter (pictured) devoured what I gave her and wanted more.

My 5 year old drank a full glass and asked for more, and my husband who will was feeling a fever coming on and needed the smoothie the most, also loved it!

So I wanted to share the recipe with you, because its easy to make, and so darn tasty!

So here we go:

Green Smoothies – For the Whole Family!

In Blender combine:

2 cups filtered water
2 cups organic baby greens (or spinach)

Then Add:
2 cups organic frozen fruits (I used Peach, Mango and Strawberry)

Blend until smooth, and then add juice of 1 lemon (pulse just enough to mix it in)

Pour and serve! Delicious! This recipe makes enough for 2 adult servings.


I am anxious to hear how you liked it, so please comment and let me know if your kids, yourself, and your spouse liked it.

What is the Secret to Making these Green Smoothies not taste so Green?

Green smoothies are yummyTry it I am sure you will have your kids begging for more green smoothies! The secret to making these Green Smoothies so good is the lemon!

Lemon is a great way to reduce the ‘green’ taste in your green smoothies. So if you have another recipe that you love for making green smoothies, yet your kids just won’t eat it, try the secret lemon! It works!

To a Healthier you!



Butter Pecan Apple Crisp Recipe- Easy to Make

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Butter Pecan Apple Crisp Recipe – Easy to Make!

Apple Crisp Recipe

Today I saw some orchard fresh apples on sale for only .39/pound! Yum I thought… brought them home and cut into one to eat, only to find them a little bit soft! I bought several apples, and wondered what I would do. I decided to whip up this delicious Butter Pecan Apple Crisp and thought you may enjoy making it too! Its really easy and super delicious. Pin it to share with your friends.

Ingredients to make Butter Pecan Apple Crisp


1 Package Butter Pecan Cake mix

6 Apples

2/3 cup Melted Butter

1 Cup Quick Cooking Oats

sprinkle of sugar and cinnamon


How to make this scrumptious Butter Pecan Apple Crisp


Step 1: Spray 9 X 13 pan with Pam and preheat oven to 375F

Step 2: Cut, core and peel (if desired) apples, and arrange in pan

Step 3: Sprinkle with cinnamon and sugar

Step 4: Combine cake mix, quick oats, and melted butter, stirring

Step 5: Sprinkle over apples

Butter Pecan Apple Crisp Recipe

Step 6: Bake for 60 minutes or until apples are bubbling, and topping is browned.

Step 7: Remove from oven, cool slightly and Enjoy!


Baked Apple Crisp Recipe

Serving suggestions:

I personally love it as it is… if you are someone who likes ice cream with pie you will love that… a decadent addition is Smuckers Caramel drizzled on top!! Delicious!! However you eat it I am sure you will love it!


If you like this Butter Pecan Apple Crisp Recipe please share 🙂 You can Pin it at the top to your Pinterest page to reference again.


To Your Success,


Amanda Evans

Amanda Evans







Twisted Stove Top Stuffing Feta Spinach Breakfast Muffins

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Twisted Stove Top Stuffing Feta Spinach Breakfast Muffins


Stove Top Stuffing Twisted Muffins

Are you looking for an alternative to sandwiches for the kids… and want something super tasty?


These Twisted Stove Top Stuffing Feta Spinach Breakfast Muffins may just do the trick!


Very Easy to make and delicious!

If your kids don’t like Feta or Spinach they just may like it in this mix. My kids both love these and eat them up no problem!  Jaycee even tells me she now loves spinach!! Who knew!


Here is the Recipe: (these are delicious hot or cold – making a great lunch item for the kids)

Who wouldn’t want to wake up to a Spinach and Feta Stuffin’ Egg Muffin? What a way to start your morning.

Prep Time: 15 min. | Total Time:35 min. | Makes: 6 servings

What You Need

1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken
1 pkg. (10 oz.) chopped frozen spinach, drained
7 eggs
1/2 cup crumbled ATHENOS Feta Cheese with Basil & TomatoMake It
HEAT oven to 400ºF.
PREPARE stuffing as directed on package; cool 5 min.
PRESS 1/4 cup stuffing onto bottom and up side of each 12 muffin cups sprayed with cooking spray, forming 1/4-inch rim around top of each; fill with spinach.
BEAT eggs in measuring cup; pour over stuffing cups. Top with cheese.
BAKE 20 min. or until centers are set. Let stand 5 min. before serving.How to Easily Remove Muffins:
Run knife around edges of the baked muffin cups to make it easier to remove them from the muffin pan.

Serving Suggestion:
Serve with fresh fruit to round out the meal.


I found this recipe on the Facebook page for Stove Top and just had to share with you!
Let me know how you like it, and more importantly if the kids like it!
To Your Success,
Amanda Evans
Amanda Evans

Crockpot Bread – aka Slow Cooker Bread

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Crockpot Bread – aka Slow Cooker Bread

This is a picture of crockpot bread or slow cooker bread! Who knew that you not only can make wonderful soups, stews, pastas, etc, but you can even bake bread in a crock pot, (slow cooker).

I love that you can do this and keep the heat down in the house, during the summer months it can be so hot that sometimes the thought of turning the oven on, is enough to get me stop the idea of making fresh bread.

However, nothing tastes nearly as satisfying as a fresh loaf of homemade bread!

My family devours it in one evening easily! I love that my kids will eat non processed healthier whole grain homemade breads, and now I can make crockpot bread and save on heating the house costs.


Learn to make Crockpot Bread – Aka Slow Cooker Bread

Talk about a perfect summer heat saver, while still offering good food for my family! You can find recipes,and how to located here:  5 minute a day bread


Please try this, and let me know what you thought…. also feel free to ask any questions about Crockpot bread!


To your Success,


Amanda Evans








Protein Baked Oatmeal Fruit Bars!!

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Protein Baked Oatmeal Fruit Bars!


These Protein Baked Oatmeal Fruit Bars could quite possibly be the tastiest protein bar I have ever had! They taste delicious fresh from the over, or cold! Perfect for a snack on the go! Even your kids will like them! They are that good!


Easy to make! (which I love) so lets get started with how I created these protein baked oatmeal fruit bars. I started with a family favorite and altered it to add protein to make it great for a post work out bar, or anytime you want more protein in your snack or meal choices.


Protein Baked Oatmeal Fruit Bars


1 ripe banana (mushed)

1 cup unsweetened applesauce

1 egg

1 2/3 cup milk

3 Cups Quick Cooking Oats

2 Cups Vanilla Protein Powder (of your choice)

1/2 cup brown sugar or 1/3 cup honey, or 1/3 cup agave nectar

2 tsp baking powder

1/2 tsp salt

1.5Tbsp Cinnamon (or more if you like the taste – which I do)

1 TBSP Vanilla

1 cup frozen fruits of your choice ( I used blueberries, strawberries and mango – use what you have on hand)


If you have a Kitchenaid mixer (or something similar) here is how I made this….

Preheat oven to 350F.

Prepare 9X13 Baking dish, by spraying a light coat of Pam cooking spray.

In your mixing bowl add Banana, (mush with paddle), add applesauce, add oats and stir till mixed well.

Add protein powder, baking powder, cinnamon, salt, vanilla and brown sugar, mix well.

Add Egg and mix well.

Then add milk slowly while mixing.

Last add your fruit and mix gently.


Mixture should be wet, and liquidy, if it is too thick, it needs more liquid.  Pour into the prepared baking dish.


Bake for 45 minutes or until center is set. Remove from oven, and wait 5 minutes before cutting to serve. Cut int large bars and enjoy! This will also cool and refrigerate well, and freezes fantastic, making it a great option to keep on hand to keep healthy eating in check.


Enjoy your Protein Baked Oatmeal Fruit Bars!




Let me know how you like it! Looking forward to your comments.







Amanda Evans









Cooler Corn – It was a BUST!

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Cooler Corn – It Was a BUST!



Cooler Corn – It was a great idea, or so I thought.  I posted this picture onto my Pinterest page, and thought one day I would try this, as the idea seemed to be so simple…I love corn on the cob, and this recipe seemed like the perfect way to make corn on the cob the easy way!



Here is the gist of it!

To Make Cooler Corn:


Simple 1-2-3 method.

Step 1: Clean Cooler

Step 2: husk Corn, and lay in cooler

Step 3: Boil 2 kettles of water (About 1-1.5 gallons) and pour over corn. Wait 30 min and woola tender corn, that will stay warm for up to 2 hours!!


Cooler Corn a Genius Idea?

Well I did not have a good experience with it! I followed all the directions, yet my corn after 50 minutes was still HARD, and clearly no where near cooked. So I had to boil water on the stove, and cook it on there, it took an additional 40 minutes in boiling water on the stove! The cooler corn method may possibly work if you do a few things, although I don’t plan to try these to see if it does, so if you are an experimental type person, I would love to hear about your results, and if this works for you!


Cooler Corn Tips for Success:


Boil (rapid boil)  enough water to almost completely submerge the corn.

Cook for at least 1 hour and check the corn, if not cooked, drain water, and add more boiling water, and wait another 30 minutes before checking.


I think the cooler corn method is similar to tinfoil dinners, and other great camping ideas, they work great when you are camping, but when made at home it just isn’t the same!


Please Share your experience with the cooler corn method with me. Looking forward to your tips, and comments,


Amanda Evans









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