Category Archives: Klean Treats

Mocha Maca Frappuccino


photo1-1 Did you know that Starbucks’ mocha frappuccino contains 400 calories??!! That is just insane!! This delicious, coffee treat will satisfy your cravings and only cost you 75 calories! This Mocha Maca Frappuccino will have you doing cartwheels! Not only does it provide a delicious, healthy boost of energy, but it is easy to make and very low in calories. It is completely dairy free and naturally sweetened with vanilla stevia, coconut nectar, and raw cocoa powder.

photo8 Here’s what you’ll need:

2 cups strong brewed coffee, chilled
¼ cup vanilla flax milk (or coconut milk, coconut creamer)
2 tablespoons cocoa powder
1/2 tspn maca powder
1 tablespoon vanilla extract
10 drops chocolate or vanilla stevia or  2 tspn (coconut nectar)
pinch sea salt
Combine coffee, flax milk, cocoa powder, vanilla, maca powder, stevia and salt in a blender. Puree until smooth about 30-60 seconds.
Add a scoop or two of ice and puree for additional 45-60 seconds on high.
Pour into a glass and garnish with a sprinkle of cocoa powder

photo5 Enjoy this mouthwatering treat without all the garbage, guilt and excess calories.

<>< Kaitlin



G.F Vegan Protein Muffins: 2 flavors/1 batch





As I was scrolling through Pinterest, all these muffin recipes kept showing up. They all looked insanely yummy, but I knew that they were all just loaded with tons of sugar and empty calories. People often associate the word “muffin” with something that is semi-healthy for you. In fact, most people believe that if they choose the “blueberry muffin” at Dunkin Donuts, over the chocolate glazed donut, they are making a healthier choice. This couldn’t be further from the truth. Most muffins have just as much sugar, if not MORE!~ This is definitely not a healthy way to start your morning. THIS muffin recipe is healthy. There are no artificial flavors, unhealthy fats, or table sugar. They are sweetened with honey and coconut palm sugar. They are gluten free, vegan, and high in protein. In case you’re wondering why I add protein to pretty much all my shakes, pancakes, and breakfast baked goods, it’s because protein helps to break down the carbs. Anything that is high in sugar and carbs, but low in healthy fats and protein, turns to pure sugar and does no good in your body. The coconut oil and protein both help to make these good sources of fats and protein.

Ingredients: This recipe yields for 6 muffins. ( X it all by 4— to make 24 muffins )

  • 1-1/4 cups Pamela’s GF Baking & Pancake Mix
  • 1/4 cup coconut oil
  • 1/2 cup almond milk (or coconut milk)
    1/4 cup coconut palm sugar AND 1 tbspn. of honey
  • 1/3 cup apple sauce
  • 1 tsp vanilla
  • 1/4 cup oats
  •  1/4 cup chopped almonds ( I used a food processor to chop my soaked, dehydrated almonds) SAVE 1-2 tablespoons of the chopped almonds to sprinkle over top of the muffins.
  • 1 scoop vegan, vanilla protein powder
  • 1 tsp. ground flax seed


  • 1 cup blueberries. (I used frozen blueberries. Either will work) You will not add the blueberries until after you have already poured out 12 muffin cups of just the plain almond crunch batter.


Preheat the oven to 350 degrees
Mix all the ingredients into a large mixing bowl.
Place 24 muffin cups into a muffin pan.
Pour out 12 muffins, and sprinkle remaining chopped almonds over top of the 12 muffins.
With the remaining batter, add the one cup of organic blueberries to the mixture.
Pour the the blueberry mixture into the other 12 cups, and then sprinkle some oats over top, to make them pretty. 🙂
Bake for 10-12 minutes.
Serve hot with some EARTH BALANCE vegan/soy free butter over top!
DELISH for breakfast, with a hot cup of coffee. 🙂



muffins1 ENJOY!, KAITLIN

“How Can This Be Good for You?: Pina Colada”


pina2 <<– Summer time is coming! I know that lots of people crave a frozen drink by the pool on hot summer days. I was really in the mood for something refreshing, super nutritious, and also delicious!  This yummy smoothie tastes just like a pina colada but it’s actually very healthy for you! Read below to see all the details of how to make this smoothie.

This smoothie will sustain your hunger with the protein powder, give you an energizing boost with the maca powder, heal gut lining with the probiotic yogurt, and give you beautiful skin, hair and nails with the coconut oil. Now let me say a word about the yogurt I used here. I avoid dairy 95% of the time. I prefer to use coconut milk or flax milk for my milk substitutes. Every blue moon, I will add in a little bit of organic, grass-fed, whole-milk, PLAIN yogurt to my shakes. Organic Nancy’s plain yogurt is EXTREMELY high in probiotic contents. If you are ever going to choose dairy, always choose grass-fed cows, organic, and WHOLE MILK, FULL fat dairy. Fat-free products are stripped of the healthy fats needed to properly digest the dairy. You can also choose coconut yogurt. I use this yogurt on a daily basis.

Maca Powder: I like to call this amazing stuff, “Miracle Powder.” It naturally provides the body with energy, without caffeine. Aside from the fact that it’s PACKED with minerals and vitamins; Maca powder helps to naturally balance the hormone levels in our body. Girls, this powder is amazing for helping with PMS and menopause. I will warn you though, you only need 1 teaspoon a day, preferably before 4:00 pm. More is not better with Maca.

Next, I put one scoop of vegan, vanilla protein powder in. I do this to help me sustain hunger, keep me full, boost my metabolism, build muscle mass, shed fat, AND the protein powder itself is also packed with nutrients. Check out the Plant Fusion protein powders. I am REALLY loving them!

pina3  pina6
Here’s What You’ll Need:

1 cup of flax milk
1 scoop of Plant Fusion Vanilla Protein Powder
1 tsp. coconut oil
2 tbspn. Organic Nancy’s plain, whole-milk yogurt
1/8 pineapple chunk, including the core
1/4 cup frozen mango chunks
1/4 cup organic sliced peaches

BLEND on high in the Vitamix (or any blender) until smooth.

pina4pina1 ENJOY, <>< Kaitlin

Healthy Dairy-Free Strawberry Ice Cream


icecream  Easy as 1, 2, 3…. Put 6 frozen strawberries in the Vitamix. Add 3 tbsp. of vanilla coconut creamer and 3 tbsp. of flax milk. Add 1 tspn of coconut nectar, and blend on low until smooth. Then, turn on high for 30 sec. while using the tool to push down any hard chunks. It will instantly turn into the perfect texture.  VOILA! 🙂 No sugar, no dairy, no gluten, no bad thing! 🙂



Raw Almond Butter Protein Balls


Vegan, raw, almond butter protein balls that will rock your world!


I was so excited to make these, I had my good friend Brigitte come and help me. 🙂 These protein balls are so delicious, and good for you! I have adapted this recipe from another paleo website. I hope you will enjoy these. They are rich too! You will be satisfied with just one! 🙂 They are extremely high in protein, raw, vegan, gluten free, have a low glycemic index, and are filled with super nutrients. 🙂 I specifically chose the ingredients in here because they are all low in sugar. Carob chips, coconut nectar, and unsweetened cocoa powder all offer a delicious, nutritious alternative to the junk filled in most protein bars. They’re such a delicious treat and even healthy enough to eat for breakfast! 🙂

Ingredients to serve 20:briNi

1 cup of almond butter
1.5 cups of unsweetened shredded coconut (and another 1/4 cup to garnish later)
2 scoops of chocolate Life’s Basics Plant Protein powder.
10 dried black figs, stems removed
1/2 cup of carob chips (less sugar & fat than chocolate, and higher in vitamins)
1/4 cup of ground flax seed
1 tbsp. chia seeds
2 tbsp. coconut nectar (has a low glycemic index)
2 tbsp. raw honey (or you could use 4 tbps. of honey instead of coconut nectar)
2 tbsp. unsweetened organic cocoa powder
1 tspn. vanilla extract
A pinch of salt


Put the figs, shredded coconut, and almond butter in a food processor first.
Let all the ingredients blend until smooth.
In another bowl, add all of the other dry ingredients.
Then, pour the moist mixture into the bowl with all the dry ingredients.
Mix everything together until smooth.

balls2 balls3


balls4  balls6

Form little circular shapes with the mixture, and then roll in a bowl of shredded coconut.
Lay the protein balls onto a cookie sheet with parchment paper.
Refrigerate for one hour.
Then, ENJOY!!!


balls8 balls7 IMG_0193 IMG_0194



<>< Kaitlin

Moist, Healthy, GF Pumpkin Bread



Okay, I am not kidding when I say that this bread literally melts in your mouth. I decided to play around with some healthy ingredients, and whip up this healthy pumpkin bread. I usually always bake with Pamela’s GF baking mix. It’s easy and I love following the basic recipes on the back. I am actually blogging while on my way to Jacksonville.  So, I will keep it short. 🙂

Basically,  I’m not going to bake something in the regular, unhealthy version…ever!  My mind immediately starts thinking of how I can make it healthy! With that said, I refuse to cook with regular sugar! Coconut sugar is the most perfect sugar substitute. It has a perfect 1 to 1 equivalency.  Stevia is too bitter to bake with, and sugar is filled with empty calories that causes weight gain, along with many other harmful effects on your body. Coconut sugar contains Inulin. This fiber slows glucose absorption. This is why coconut sugar has a much lower glycemic index. It won’t cause a major blood sugar spike; forcing your body to spit out tons of insulin.

This is why I choose to bake with coconut sugar.

Also, I added a scoop of my vegan protein blend to the mixture. I lile

Here’s what you’ll need to make this scrumptious bread:


1 cup of Pamela’s GF baking mix

2 eggs

4 tbsp of melted Earth Balance (soy free) butter

16 oz. Organic canned pumpkin

1 cup of coconut sugar

1/3 cup chopped walnuts

1 1/2tbsp pumpkin pie spice

1 tbsp ground flax seeds

1/2 scoop of vegan vanilla protein powder (I like Vega One)




Directions: Mix all ingredients with a hand blender. Pour in to a greased bread pan. Sprinkle 1/2 tspn of coconut sugar over top, and 1 tsp. of cinnamon over top. Sprinkle a few more chopped walnuts over top to make it pretty. 🙂

Bake at 350 for 25 minute, or until golden brown.



Banana Bread Protein Bars


Fall is around the corner, and with that comes yummy baked goods! I am determined to only make healthy baked goods as well as hunt for recipes I can change up and make healthy.

bananabars3I am obsessed with the breakfast protein  bars I posted on my blog a while back. I have given away a few bars, and I started getting offers from people that they will pay me $20.00 to make them a batch! HAHA.. they are THAT good! These bars are very low in sugar and high in protein. They are gluten free and dairy free. I have made a batch every single week, and take them to work every morning. I decided to change the recipe a bit. I had some very ripe bananas on my counter and it inspired me to make some yummy, banana bread protein bars. The recipe is very similar to the previous post.

What you’ll need to make 6 bars-

  • 1/2 c chickpea flour
  • 1 c cooked quinoa
  • 1 c oats
  • 1/2 c chopped walnuts
  • 1/2 tsp cinnamon
  • 1 tspn organic brown sugar
  • 1/2 tsp baking soda
  • 1 Tspn chia seeds
  • 1 Tspn ground flax seeds
  • 1/2 c peanut butter
  • 1/2 c of coconut nectar
  • 1/4 c vanilla protein powder
  • 1 egg
  • 2-3 very ripe, mashed bananas
  • 1/2 tsp vanilla

(I suggest doubling the above recipe to make 12 bars. It will be more worthwhile. )


1. Boil the quinoa and prepare the remaining mixture while that is cooking.
2.Mash the bananas in a small bowl. Combine egg, vanilla extract, coconut nectar, peanut butter, cinnamon, and brown sugar.
3. Add the remaining dry ingredients in a bowl, and pour the mixture (above) into the dry ingredients.
4. When quinoa is finished cooking, add it to the mixture. Stir everything together
5. Coat a baking pan with coconut oil.
6. Spread the mixture evenly onto a cookie sheet (if you’re making 12 bars) or smaller pan for only a single batch. Make sure the batter is about 1 inch thick. You do not want it to be spread too thinly, or it will be dry.
7. Bake at 375 degrees for about 15-20 minutes or until golden brown.


bb2 When they are cool, cut and individually wrap each bar.


bananabars3 Kaitlin