Patriotic Pops!

Patriotic Pops!

These fruity treats are not only super refreshing, but are also incredibly easy to make. Freeze these up to cool down on a hot summers day!

patriotic pops


- 4 popsicle molds

- Fresh blueberries

- ½ cup white Gatorade

- 1 1/2 cups watermelon diced

- 1 cup fresh strawberries halved

- 1 tsp. lemon juice

- 1 Tbsp. honey


  1. Drop a few blueberries into the popsicle container
  2. Pour 1/8 cup Gatorade over blueberries into each container. Do not put the popsicle sticks in yet, but place the bottom of the mold into the freezer for about an hour or until the Gatorade has frozen
  3. Blend watermelon, strawberries, lemon juice, and honey in a blender (or food processor)
  4. Remove popsicles from the freezer and carefully spoon 3 tablespoons of watermelon blend into each popsicle mold, over the frozen Gatorade
  5. Insert the popsicle sticks and freeze again for about an hour

Nutritional Facts:

Servings: 4 popsicles
Serving size: 1 popsicle

Calories: 63

Fat: 0g

Carbs: 16g

Fiber: 2g

Protein: 16g

Sodium: 15mg

Sugar: 13g


Candyce’s Destination Wedding (Key West)

Candyce’s Destination Wedding (Key West)

Between school and planning my sisters wedding, finding time to blog these last few months has been difficult. The wedding was exactly two weeks from today in Key West. I have to say, my family goes above and beyond when it comes to party planning. The memorable day turned out to be a fabulous one, down to every last detail.


Our itinerary:  

- Ceremony at St. Mary’s Church

- Trolley tour for the guests (while the bridal party took pictures on the beach and on Duval Street)

- Catamaran cruise with cocktails and h’ orderves

- Cocktail hour

- (And finally) the reception at the Hyatt


Hopefully these pictures will spark some inspiration with your own wedding plans! 

My sis gave all of her bridesmaids cozy customized robes and tropical goodie bags filled with custom champagne flutes and monogram clutches. The night before the wedding she paid for us to stay in this luxury suite at a gorgeous hotel. In the morning we set up all the gifts on beach chairs for the girls to come get.






































































candyces wedding group beach pic















Here is the good looking couple

























Quick and Healthy Chicken Teriyaki

Quick and Healthy Chicken Teriyaki


You’re sure to save money and calories with this asian inspired dish! While everyone is spending money on take out you can whip this up in a solid 10-15 minutes. Enjoy! :)

NOTE: For a short how-to video check out my Instagram CrunchandLunch!
chicken stir fry



-       Cooking spray

-       2 tsp. minced garlic

-       ½ lb. boneless skinless chicken breasts cut into chunks and cooked fully

-       1 12oz. bag of steam in bag mixed vegetables

-       1 cup cooked brown rice

-       ½ cup low sodium teriyaki sauce



  1. Cook steam fresh vegetables according to package
  2. Coat skillet with cooking spray and sauté garlic under medium heat until it has lightly browned
  3. Add cooked chicken, vegetables, and brown rice to the skillet with garlic
  4. Drizzle teriyaki sauce into pan and give everything a stir


Nutritional Facts:

Servings: 4
Serving size: 1 serving

Calories: 203

Fat: 2g

Carbs: 22g

Fiber: 3g

Protein: 22g

Sodium: 770mg

Sugar: 8g

Baked Turkey Meatballs

Baked Turkey Meatballs

crunchandlunch turkey meatballs


- 1lb 93% ground turkey

-1/3 cup whole wheat seasoned breadcrumb

-2 tsp. minced garlic

-2 Tbsp. parsley

- 2 slices bread (I used whole wheat light)

- 1 Tbsp. low sodium chicken broth or water

1. Preheat oven to 425F and coat a baking sheet with cooking spray
2. In a large bowl add turkey, breadcrumb, minced garlic, parsley, and salt (optional)
3. Chop up sliced bread and place pieces in a medium sized bowl.
4. Add 1 tablespoon of chicken broth or water to sliced bread pieces to moisten
5. Toss moistened bread pieces into turkey mixture
6. With your hands, combine all ingredients into the meat
7. Form medium sized meatballs, place on baking sheet, and bake for 20-25 minutes



Nutritional Facts:
Servings: 15
Serving size: 1 meatball
Calories: 56
Fat: 2g
Carbs: 3g
Fiber: 1g
Protein: 7g
Sodium: 80mg
Sugar: 0g


Bell Pepper Nachos

Bell Pepper Nachos



- 1/2 cup chopped onions

-       1 tsp. olive oil

-       olive oil cooking spray

-       1/3 cup cooked rice

-       2 bell peppers

-       salt, pepper, and garlic powder to taste

-       1/2 pound (or 8 oz.) 90% lean ground beef

-       1/3 cup Mexican weight watchers cheese
Optional ingredients:

-       sour cream

-       guacamole

-       salsa

-       cilantro
1. Coat a skillet in cooking spray and add olive oil and onions. Sautée under medium heat until onions turn translucent.
2. Transfer onions to a plate and set aside.
3. Sprinkle salt, pepper, and garlic powder on ground beef and cook in the skillet under med to high heat until it has completely browned.
4. Transfer ground beef into a large bowl and stir in the sautéed onions and cooked rice.
5. Slice up your bell peppers into thick strips (almost like chips). Then lay them on a lined baking sheet very close together, and spoon your beef mixture on top of the peppers.
6. Sprinkle cheese over the peppers and broil until the cheese bubbles and crisps up. This happens VERY quickly so watch them closely. I broiled them for about 1 minute.
Nutritional Facts:
Servings: 2
Serving size: 1 sliced bell pepper with 4 oz. meat
Calories: 319
Fat: 16g
Carbs: 17g
Fiber: 3g
Protein: 29g
Sodium: 176mg
Sugar: 7g

Simple Protein French Toast with PB Cream Cheese Frosting

Simple Protein French Toast with PB Cream Cheese Frosting

Here I go again with the cream cheese…

protein french toast with pb cream cheese frosting



- 2 slices whole wheat bread
- 2 egg whites or 1/4 cup of egg whites or egg beater
- 3 Tbsp. Unsweetened almond milk
- 1/4 tsp vanilla extract
- 1/2 scoop protein powder (I used fitmiss vanilla chai)
- 1 packet of stevia
- dash of cinnamon

- 2 Tbsp. Fat free cream cheese
- 1 tsp. truvia or other sweetener
- 1 tsp. peanut butter


Optional ingredients:
- whipped cream
- maple syrup
1. In a shallow bowl whisk together egg whites, almond milk, vanilla extract, protein powder, stevia, and cinnamon
2. Place one slice of bread in the bowl to soak for 8-10 minutes, flip and soak other side for another 8-10 minutes. Repeat this step with second piece of bread.
3. Coat skillet with cooking spray and cook both slices of bread until browned on each side

For the frosting:

1. Microwave cream cheese for 10-15 seconds to soften
2. Mix in sweetener and peanut butter
3. Spread on your French toast
4. Top with whipped cream and maple syrup!
Nutritional Facts:
Servings: 1
Serving size: 2 slices
Calories: 225
Fat: 4g
Carbs: 27g
Fiber: 7g
Protein: 4g
Sodium: 584mg
Sugar: 5g


Chocolate Covered Strawberry Protein Shake

Chocolate Covered Strawberry Protein Shake

One of my best friends brought an amazing smoothie to work, when I asked what was in it I was surprised to hear “a handful of spinach”. I have never used spinach in my shakes so why not give it a go?! I took CarlyAnn’s recipe and put my own spin on it. This protein shake is rich in flavor AND nutrients!

chocolate covered strawberry protein shake Chocolate Covered Strawberry Protein Shake aerial


- 1 cup unsweetened almond milk

- 1 scoop chocolate protein powder
- 1/4-cup fat free vanilla Greek yogurt
- a handful of spinach or spring mix
- 4 large strawberries sliced
- whipped cream and a dash of cinnamon


1. Blend all ingredients except whipped cream and cinnamon
2. Top with whipped cream and a sprinkle of cinnamon


Nutritional Facts:
Serving size: 1 shake
Calories: 233
Fat: 4g
Carbs: 16g
Protein: 34g
Sodium: 325mg
Sugar: 9g


Be Mine Mug Cake

Be Mine Mug Cake

I know I am late on this post but it doesn’t need to be Valentines Day to make your loved one something sweet and pink! This moist strawberry mug cake will satisfy your sugar cravings without all of the calories. <3

be mine mug cake


2 Tbsp coconut flour
1/2 tsp. baking powder
2 oz. or half of a medium very ripe banana
2 Tbsps unsweetened almond milk
1 egg
1/2 tsp vanilla extract
1 packet of stevia
pinch of salt


3 Tbsps. Dannon Light and fit strawberry Greek yogurt
1 Tbsp confectioners (powdered) sugar

Topping: 1 dark chocolate Hershey kiss (chopped up or melted on top)

1❤ In one bowl sift together coconut flour, baking soda, salt, and stevia
2❤ In another bowl mash up banana, and mix in almond milk, egg, and      vanilla extract
3❤ Stir flour mixture into bowl of wet ingredients
4❤ Spray a large mug with cooking spray (sides and all) and pour in your mixture
5❤ Microwave for 90 seconds
6❤ Mix together frosting ingredients and coat your mug cake
7❤ Melt the Hershey kiss for 30 seconds, or chop it up, and top your cake

Decadent Chocolate Peanut Butter Cheesecake

Decadent Chocolate Peanut Butter Cheesecake

My opinion before this recipe: I have said it before and I’ll say it again; cheesecake has never been my preferred choice of dessert– like Never. Cream cheese is meant to be slathered on a warm toasted bagel, not sitting on top of a cupcake!

Current Opinion: I want to meet the genius that came up with the idea of using smooth, sweet cream cheese in desserts. Subbing low fat cream cheese frosting for one loaded with butter and saturated fat is a brilliant and delicious idea.

I am so glad I gave cream cheese a second chance, this recipe is sweet, decadent, and only 110 calories per slice!

chocolate peanut butter cheesecake

This next picture isn’t as pretty, but I love me some PB on PB!

chocolate peanut butter cheesecake with pb



- 5 oz greek cream cheese, softened (reduced fat cream cheese works well too)

- 1/4 cups confectioners’ sugar

- 1/4 cup 0 calorie granulated alternative sweetener (Splenda, pyrure, etc.)

- 2 Tbsps. Unsweetened cocoa powder

- 2 Tbsps. PB2

- 2 Tbsps. Peanut butter (either regular or the natural no- stir type)

- ¾ cup fat free cool whip or truwhip thawed

- graham cracker pie crust

- Hershey’s chocolate syrup (optional)

- Whipped cream (optional)


1. Use an electric mixer to combine cream cheese, confectioners sugar, and

granulated sweetener in a large bowl

2. Add in cocoa powder, PB2, and peanut butter and beat mixture again

3. Beat in thawed cool whip or truwhip

4. Pour mixture into a graham cracker crust and refrigerate for a minimum of 2-

3 hours

5. Cut yourself a slice and top with chocolate syrup, whipped cream, peanut

butter, and anything else you can get your hands on!

Nutritional Facts:

Servings: 8

Serving size: 1 slice

Calories: 110

Fat: 5g

Carbs: 12g

Fiber: 1g

Protein: 4g

Sodium: 88mg

Sugar: 7g

Gluten Free Bite Sized Chocolate Chip Scones

Gluten Free Bite Sized Chocolate Chip Scones


There is nothing better than ending a hectic day with a cup of tea and one of these petite scones.

gf petite scones

Top them in PB and fall in love…

gf scones side angle


1 cup Gluten Free All Purpose Flour

3 Tbsp. granulated sugar

½ tsp. Baking Powder

1/8 tsp. Baking Soda

1/2 tsp. Salt

4 Tbsp. unsalted butter very cold and shredded (use a large hole cheese grater)

¼ cup semi sweet chocolate chips

¼ cup light Sour Cream

1 Egg

1 tsp. vanilla extract

Adapted from: Bobs Red Mill


  1. Preheat oven to 400 degrees
  2. In a medium bowl, mix together flour, sugar, baking powder, baking soda and salt
  3. Add your grated butter into the flour mixture and then use your hands to work the butter into the flour
  4. In a separate bowl, whisk together the sour cream, egg, and vanilla extract until smooth
  5. Stir the sour cream mixture into the flour mixture until dough forms
  6. The dough will be a bit sticky so using a tablespoon measurer, spoon off dough and place onto a non stick cookie sheet or into a muffin liner
  7. Bake until lightly golden, about 15-20 minutes


Nutritional Facts:

Servings: 16

Serving size: 2 scones

Calories: 163

Fat: 9g

Carbs: 20g

Fiber: 2g

Protein: 3g

Sodium: 118mg

Sugar: 9g