5-Ingredient Pumpkin Mousse

This time of year when the weather starts to cool, I get a hankering for creamy and smooth pumpkin pie. This decadent 5-ingredient pumpkin mousse hits the spot and is loaded with good for you whole, real foods! Win win and I get to feel like I’m noshing on dessert without the sugar insult to my body.

Check it out, the perfect Fall dessert or afternoon snack to satisfy your cravings for a pumpkin-y treat this fall. So healthy you can even enjoy for breakfast.

Packed with protein, healthy fats plus Calcium, Iron and Vitamin A!

pumpkin mousse (800x531)



½ cup hemp seeds

½ cup pumpkin

8 drops stevia

¼ tsp. cinnamon

¼ tsp. vanilla extract


1. Measure out hemp seeds then add to food processor and process until ground up.

2. Add remaining ingredients and blend until smooth and well combined.

3. Chill before serving.

Yield: 2 Servings

Nutritional Information: 265 Cals, 21g Fat, 7g Carbs, 4g Fiber, 3g Sugar, 15g Protein

Vitamin A 150%, Calcium 36%, Iron 38%

My recipe is featured on, where I get all my baking ingredients for less.

Review: Healthy and Incredible Eats At Green Bar & Kitchen

I recently went to Green Bar & Kitchen for the first time to meet up with a group of health coaches who also attended Integrative Nutrition. We enjoyed some amazing eats and discussed positive ways to help others through clean eating and healthy living.

Here we are with GBK co-owner and fellow health coach, Elena Pezzo. Feeling happy and healthy after eating delicious and healthy food.

health coach lunch at green bar and kitchen (640x480)

Photo courtesy of Jackie Jacobs Read more

No Bake Cacao Hemp Cookie Dough Bites {gluten free, dairy free}

Sometimes you just want something that tastes really good without the effort of waiting for it to bake in the oven. I created these cookie dough bites with that in mind. I love cookie dough and wanted to make a gluten free recipe that didn’t have to go in the oven.

Hemp seeds are a great source of protein and you know I love cacao for it’s antioxidants, magnesium content, and rich flavor.

These cookie dough bite hit the spot!

You’ll want to make this asap. Enjoy a healthy treat that won’t end up on your hips!

Cacao Hemp Cookie Dough Bites (513x640)



1 cup quinoa flakes

1/2 cup hemp seeds, shelled

2 Tablespoons raw cacao powder

2 Tablespoons coconut oil

2 Tablespoons raw honey, local preferred



1. Add ingredients to food processor.

2. Pulse until combined.

3. Scoop out by the tablespoon. Wet hands then press cookie dough into balls.

4. Store in fridge until ready to serve.


Yields: 10 cookie dough bites

Serving size = 2 cookie dough bites

Sweet Potato and Black Bean Pot Pie {Vegan, Gluten Free, Dairy Free}

Winter is here and we all want delicious and filling foods to warm our bellies. I am obsessed with sweet potatoes, more specifically garnett yams when I can get my hands on them.

Black beans are great paired with sweet potatoes and a cornmeal crust had to go on top. My first version had a regular pie crust on top, it was good, but I craved a cornmeal crust and there you have this version below.

I made this dish for, they feature my recipes and wellness articles on their blog spot called Vitablog at

potpie - picmonkey (480x640)

For the full recipe head to the Vitablog posting:

What is your favorite winter dish? Please share in the comments section below.



Big Success: Vegan Night At Mellow Mushroom

Vegan night at Mellow Mushroom was held tonight in Downtown Delray Beach. Those who eat vegan or those curious about vegan eating came by to sample delicious vegan eats made fresh at Mellow Mushroom. Guest speakers, Health Coach Pam Higgins (yours truly), and Vegan Triathlete and Trainer Richard Wygand were present to speak about the benefits of eating vegan, answers questions and speak with customers.

Here’s a little of what I covered:

When going vegan, focus on eating more plants. I say this because many people start out by eating more carbohydrates and processed vegan proteins. By eating more plants including leafy greens, the rainbow of colors in produce, and root vegetables, you get a wide variety of nutrients.

A few of my favorite vegan foods are avocado, kale, sweet potato, sprouted quinoa, lentils, and pumpkin seeds. You don’t have to be vegan to eat this way, I eat these foods all of the time and many of my readers already know that I’m not vegan, but I do enjoy lots of vegan meals every week.

Remember that food is not a religion, it’s about eating what foods work best for your own body. Know that may change from time to time as well. If you are looking to figure out what foods work best for your body, contact me for a free 15-min strategy session. I work with clients who want to feed their body food that tastes amazing and works well for their bodies to achieve optimal health.

Some benefits of going vegan are:

  • lower cholesterol,
  • good for the environment,
  • good for your heart, lower heart disease rates,
  • great for cancer prevention, has also reversed cancer in many people,
  • less toxic load on your body,
  • get glowing skin,
  • more energy

Photos courtesy of BlueIvy Communications


Here I am chatting with customers about healthy vegan options, benefits of eating more plant based meals, and best ways to meet protein needs.


Hungry customers happily enjoy vegan samples made fresh at Mellow Mushroom!


Photo with Mellow Mushroom owners The Platt Family!

Pictured with Rich Wygand of RW Training (second from the left).


Hummus with veggies (one of my favorite vegan apps at Mellow Mushroom)


At home with a gluten free veg-out pizza compliments of Mellow Mushroom.


Stop in at Mellow Mushroom for great food and delicious vegan options plus gluten free too!!

One of my favorite local places to grab a slice and a drink.

My top picks for vegan meals at Mellow Mushroom:

  1. Gluten free veg-out pizza
  2. hummus with veggie sticks
  3. Make your own salad with tempeh, salad greens, broccoli, avocado, and dried cherries
  4. Stuffed portobello mushroom (minus the cheese)

Mellow Mushroom

25 SE 6th Ave

Delray Beach, FL 33483


Event made possible by Melissa Perlman of BlueIvy Communications!