Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

DIY: Fruit-at-the-Bottom Yogurt


I remember growing up and seeing all of the commercials of women in active gear eating “Light” and “Fat Free” yogurt, claiming it was a big part of their “diet” and plan to lose weight.  In my teens, I started to follow suit and eat all types of yogurts that were artificially sweetened and flavored to taste like pies, cakes, and chocolate mousses, with the same hopes of being skinny and thin.  Unfortunately, those yogurts tend to be full of tons of preservatives, chemicals, and other additives that aren’t the best for the body and truth be told, do not provide much nutritional value to help create a healthy body.

Now, I love making my own yogurt cups for an easy grab and go breakfast, snack or dessert.  I add this to my weekly Meal Prep time and because it’s so simple, you can mix it up and never get bored.

Here’s my basic recipe:

  1. Choose your fruit(s) of choice.  I like using fresh berries, but also frozen fruits work well, because as they thaw out, they release juices that provide more flavor.
  2. Sweeten with a 1/2 teaspoon of pure maple syrup, agave nectar or honey.
  3. Top with Plain Greek Yogurt (you can add a 1/2 teaspoon of vanilla extract or vanilla beans if you want more flavor.  Another option is to mix in your favorite Vanilla Protein powder, sometimes I use Shakeology to give it a nutritional boost and make it more of a meal)
  4. I like to use a Mason Jar because it easy to fill, easy to store and easy to clean. Plus it looks cool 🙂
  5. Store in the fridge for up to 2-3 days, especially if you are using fresh fruit.

Here are some of my favorite ideas for flavors

  • Fresh Strawberries with Orange Zest
  • Pineapples & Mangos
  • Frozen Peaches and Frozen Blueberries
  • Cinnamon Apples or Pears (Sauté an apple or a pear in one teaspoon of coconut oil and add cinnamon)
  • Frozen Mixed Berries


Toppings – You can also add some additional toppings for more flavor:

  • Nuts
  • Homemade Granola
  • Rolled Oats
  • Cinnamon or Pumpkin Pie Spice
  • Coconut Flakes
  • Flax or Chia Seeds
  • Pumpkin Seeds

The moral of the story is that the possibilities are endless and it’s a great way to save calories, save money and save yourself from eating yogurts filled with artificial flavors, sweeteners and chemicals.  Your body will thank you!

Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

How to Meal Prep Yogurt Parfaits

Here is a great meal prep idea that you can use to create a quick grab and go breakfast or snack. All you need is small plastic containers, fruit (fresh or frozen), and plain yogurt. Create a bunch of parfaits in advance and you can grab and go whenever you need them. This is one of my staples for my week and they are also kid and teen friendly, plus you save money and save on sugar and calories.

For more information, you can download my free Clean Eating Guide by visiting or you can connect with me on Facebook – 🙂

Clean Eating, Diet, Health, Healthy Eating

Can I eat Dairy on a Clean Diet?

This kicks off my Clean Eating Challenge with about 20 amazing women who want to start eating better. One of the big questions that I got was can they eat dairy when they are eating clean.  The answer is two fold.

Yes, Dairy can be considered clean as long as it is organic or says “natural” on the label.  You want to make sure that the milk, cheese or yogurt contains on a few ingredients, like milk, enzymes, and salt. Anything else added will eliminate it from the “clean” team.  Remember, eating clean is about eating foods that are as minimally processed as possible and are void of as many preservatives and artificial flavors & sweeteners.

With that being said, some of the cheeses and yogurts that are currently on the market, are not in fact “clean” because they contain artificially flavored or sweetened fruits or ingredients.  Many of those “fruit at the bottom” varieties contain a TON of sugar, not natural sugars that already exist in fruit, as well as the “Light” versions which tend to replace fats with sugar.

As a rule of thumb, look at the ingredients list and if there are a bunch of ingredients on the back, then it is probably not clean.  For more suggestions on clean dairy items, email me at