CooCoo for Coco…nut & Berry Smoothies

Infused water, salad, healthy peanut butter (a.k.a. death for me)… We’ve been extra nutritious lately and deserve a reward – hence the dessert inspired post! Time to stir up this delicious, dairy-free treat that is totally. Guilt. Free.

During one of my recent Netflix marathons, I was watching a documentary called Food Matters. In said documentary, I learned about a Swiss doctor dude in the 1930′s, Paul Kouchadoff, who found that cooked foods become denatured (the proteins change) and it “looks” like foreign material to the body. Eating a diet that is at least 51% raw can stop the bodies immune response that is typically triggered by cooked foods. You got it, 51% raw, 49% cooked. Those are the magic numbers that stops that process from happening.

What better way to get this daily intake of raw food up to 51% than smoothies, where the produce is fresh and yummy and so easy to enjoy!? And its dessert, too? Twist my arm, Dr. Kouchadoff.


Blueberry Banana Coconut Smoothie

  • 6 ozs coconut water
  • 2 bananas (small, frozen if possible)
  • 1 cup blueberries (frozen)
  • 3 strawberries (large)
  • 1 tbsp chia seed

So easy, you probably know what to do. Measure the ingredients (*basic math required*) and place them in a blender! Blend to your delight and enjoy your tasty treat, my friends.

Ciao for now,




DIY: Homemade Peanut Butter


*WARNING* : KITTY: Stay far far away from this post.

While I have spent the past two years living in a tiny dorm room with someone who is *deathly* allergic to nuts of any type… I have yet to be able to shake my addiction to peanuts/peanut butter/almonds/cashews..etc. (sorry Kitty I tried).

So I figure while I’m home for the summer and eating it a lot more frequently, I better be doing it right.

Not only is this probably the simplest recipe out there, but I love the feeling of eating something that you know exactly what is in it..especially when the ingredient list is only one ingredient long.

Other nut butters taste delicious. Don’t get me wrong. But big name brands of peanut butter are more likely than not filled with added sugars and hydrogenated oil, which do make the product more shelf stable, but are also linked to diabetes, obesity, and coronary disease. Nobody’s got time for that, am I right?

So I wanted to take matters into my own hands: hence, this DIY.

All you need is:

  • 2 Cups of Peanuts (Or nut of choice)

(Yes thats it)



This will yield a little less than two cups of finished peanut butter, so you can adjust how much you want as needed!


I used already roasted shelled peanuts, and honestly regretted it after having to crack them for 30 minutes…So I recommend buying raw unsalted peanuts already out of the shell and putting them on a baking sheet and roasting for 15 minutes. Roasting them will give the final product a much richer taste.


Next step is to put them in the food processor! And do nothing.

Hah only kidding, but you’re basically done!

Pulse the food processor for about a minute.. the peanuts will look finely ground.

Turn the processor on for 1 minute.  Turn it off, scrape the sides, and do it again.

You’ll want to keep repeating turning it on for 1 minute, and turning it off to scrape down the sides to make sure it’s all fully mixed. You’ll only need to do this about 3 times.

After grinding it three times, the peanut butter will get to this state. Turn on for two more minutes! Your mixture might turn into a larger dough like looking ball at some point in the mixing, but it will smooth out again on its own and this means its almost done! ImageKeep processing until its smooth and creamy! That’s it! A little taste tasting throughout never hurt anyone either 😉


Now of course homemade peanut butter won’t be quite as smooth as big store name brands, but it is so much more simple, peanuty, and delicious!!


  • Honey: Add 1 tablespoon honey until thoroughly combined
  • Chunky: Add 1 cup finely chopped peanuts to finished nut butter.
  • Maple: Add 1 tablespoon maple syrup until throughly combined.
  • (You could even mix in some Nutella if you’re feeling a little dangerous!)

I put mine in a larger mason jar with a lid, but any airtight container will suffice! It will keep in the refrigerator for about 4 weeks.



And just when I thought my nut butter addiction was bad enough…

ImageI just can’t get enough of this stuff! I’ve been putting it on everything. And it’s not a guilty feeling when it’s healthy, natural fats!

So easy, so simple, so delicious.

Love you all,

xo C



Summer is Finally Here!


To me there is no better telling of summer having finally begun than being able to walk into the backyard and pick fresh vegetables from a garden and to be able to eat them the next minute. Even having the tiniest vegetable garden I find is so simple yet rewarding! And while I (try) to do my best to keep it happy and green during the summer, it will treat me well in return!

Take a moment to enjoy the fresh taste of summer with the most in season produce! Even if you’re not a salad fanatic like me, I challenge you all to incorporate new and fun veggies into your diet!

You can always load your salad with lean protein; grilled chicken, salmon, even a veggie burger! My favorite is to roast corn and put it on top for even more flavor! (Corn is so delicious this time of year!)

ImageSomeone recently told me that “salad is like eating air.” Au contraire.

Make it interesting, keep it fun, and most importantly, it will keep you full and satisfied until your next delicious summer meal!




hoping your summer days have been just as fresh

 xo C


Magic Water


After visiting my cousin in SOHO (NYC) one afternoon, my eyes were opened to an entirely new way of drinking water. Who would have known that such a simple idea would change my life & preferences so drastically! My cousin took out a pitcher of water from his apartment fridge and proceeded to call it cucumber-lemon “infused”. I thought, man that’s interesting. All he did was slice up produce, stick it in a jug, and fill up the jug… it tastes good and is all natural – why had I never thought of such a thing? His creation inspired my next Pinterest rampage – I was addicted. After checking out the contents of my fridge, I came up with my own version of this concept for all of you to try: cucumber mint water!


Here’s the best thing about this water. It tastes like food. And, it doesn’t have all the nasty extra ingredients that you might find on a bottled version in the stores nowadays. You’re also not wasting plastic (and money) if you serve it in beautiful ball jars!



Until next time..



Power Green Smoothie


This smoothie is so delicious, and the perfect way to start the day. The perfect “fast food” that you can take anywhere and on the go.

For beginners: the only trick to smoothies is adding whatever you like! It’s almost impossible to mess it up.

I generally like to follow the 60-40 rule. Using about 60% fruit to 40% vegetables. This will ensure that your smoothie will be sweet and fruity and tasting like any mix of fruits you add. You can even try adding more spinach or vegetables to your liking! You might be surprised to how sweet and fresh the vegetables are in the mix.

The main benefit of mixing veggies into a fruit smoothie is the nutrients. A mix of both vegetables and fruit provides a great source of fiber and vitamins such as iron, potassium, Vitamin C, and Vitamin B-6. Bright fruits and berries provide antioxidants. By using a mix of fruit and vegetables, this smoothie will help you stay fuller longer. Fruits, with their high natural sugar content, will be more likely to give you a sharper spike in blood sugar, making you feel a pang of hunger as they digest at a faster. So by mixing in vegetables, it will add more bulk to the smoothie, with absolutely minimal addition of calories, as well as having endless health benefits and nutrients.

When mixing a smoothie add ingredients in the order of base fruits and vegetables, fresh berries, liquid, then ice (if using). This ensures best taste and smoothness.

For this smoothie I used:

ImageAll you have to do is chop up whatever fruits/veggies you want in your smoothie and fill up the blender!

I choose to use the NutriBullet Blender. It’s fast, provides easy portable smoothies, and is easy to use at school before class. It wasn’t too expensive of a purchase and I have found it to be so useful!


Another fantastic blender is Vitamix Blender. It is a much bigger, more powerful blender. Though it may for some seem like an expensive purchase for a blender, it’s certainly for some an investment thats worth it.



After having chosen the ingredients, it’s time to blend with liquid. Though I use water, there are so many other healthy options to add and to change the flavor of a smoothie.


  • Filtered Water
  • Coconut Water
  • Fresh fruit juices (stay away from artificial flavored high sugar juices!)
  • Almond Milk


Another great option is to give the smoothie a boost with any of many different mix ins! I always add Chia seeds to the top of my smoothies.


  • Chia seeds- Omega-3s
  • Flax Seeds- Omega-3s
  • Protein Powder
  • Goji berries- added protein and beta-carotene
  • Acai berries (or powder)- added protein and antioxidants

Remember to add ice last if you want your smoothie cold! Another option is to freeze the banana ahead of time in place of using ice cubes!


A perfectly delicious breakfast or midday pick me up. Defnitely try this recipe before the summer ends!

Good luck with your smoothie creations!

xo C




Why Grapefruits Will Always Love You


They’ll make you feel beautiful, treat you to breakfast after a long night, and make your skin glow. And no, I’m not talking about a man, for now! Relationships can sometimes come and go, but grapefruits will always be there to satisfy your hunger and love you; always.

  • They keep you from getting sick: Grapefruit, like many citrus fruits, contains Vitamin C. However, grapefruit contains more than half of the daily recommendation of Vitamin C, which boosts your immune system, can lessen those awful cold symptoms, and fights the damage done by cancer causing free radicals. It will make you look, and feel healthier.
  • Reduces water weight: its low sodium levels flush out excess water weight obtained by eating a diet high in sodium, and can even help reduce that horrible bloated feeling after a night out with friends.
  • Assists in weight loss: While many people search for that one magic weight loss food, no one can quite promise that. However, grapefruit has a high soluble fiber content, which keeps you feeling fuller longer, so it will keep you from reaching for that next snack so fast. It also lowers cholesterol, and expels those unneeded toxins your body may be holding on to by assisting digestion. Some even believe it to contain enzymes that assist in fat burning. All of this, and it only has 75 calories per fruit!
  • Keeps you glowing: Even grapefruit oil can keep you feeling beautiful. It is many times used for hair growth, toning of the skin, and treats acne. So who needs a man to tell you that you’re beautiful when a fruit can do it instead?! 
  • It’s a visionaryEating grapefruit now can also help you later. Its high content of Vitamin A prevents vision loss and macular degeneration.



Even this list only begins to cover the benefits of adding the grapefruit to your regular diet. Also containing potassium, and electrolyte for regulation of  heart function, antioxidants, and other vitamins and minerals, the benefits seem endless and long lasting.

While no one food can be considered the perfect food, grapefruit is pretty ideal. And I’m not just being biased! Especially after a night out, reach for a grapefruit next time you’re making breakfast, and your body will thank you for it!

xo C



Colleen and Kitty: Two young women meeting in Syracuse, NY on the first day of college with high hopes and aspirations about where these next 4 years would take them. Little did they know that they would so quickly become best friends. Bonding over a mutual passion for food, health, and fitness, while also, if we do say so ourselves, sharing a great sense of humor; they became inseparable.

Fast-forward another year. After yet another two semesters of rooming together, they have struggled and dealt with the infamous dining hall, gained…and then lost the freshman 15, and all while trying to maintain their best health along the way.

This blog is another way for us to have a fresh start. We want to share our knowledge and inspire others to be their best self.


xo C&K