Archive for October, 2013

Raw avocado salad dressing!

October 23, 2013



New Zumba and Mat Pilates classes in Atlanta!

October 22, 2013

Join one of Atlanta’s most sought after and experienced Zumba instructors at Pera Dance Studio for. Zumba and Mat Pilates classes! See the schedule and pricing below:

For the entire Zumba schedule for LaWanda The Fitness Diva, go to :



Vegan key lime pie

October 20, 2013

Vegan-Key-lime-PieCrust Ingredients:

  • 1 ½ cups almonds
  • ½ cup shredded coconut
  • 1 ½ cups dates, pitted and chopped
  • 1 tsp vanilla powder or extract
  • pinch of Himalayan or sea salt

Filling Ingredients:

  • 2 cups thai coconut meat
  • 2 cups shredded coconut
  • 2 tbsp coconut butter
  • 5-6 key limes, juiced and zested (you can also use 4 regular limes)
  • ¾ cup honey or maple syrup
  • 1 tsp vanilla powder or extract
  • pinch of himalayan or sea salt


For the Crust:

1. Line a pie pan with parchment paper.

2. For the crust: Place your almonds and coconut in a blender or food processor and pulse until just slightly broken down.

3. Add your dates. vanilla and salt.

4. Process until the crust comes together and forms a ball.  If you need to add some liquid to this you can add a little orange juice, lime juice or water.

5. Press your crust mixture into your pie pan and allow to set in the fridge or freezer for an hour or two.

For the Filling:

1. Place all of your filling ingredients in a high speed blender and blend until smooth.

2. Pour your filling into your crust and place your pie in the freezer for 4-5 hours or overnight.

3. Serve when set.

Oatmeal pancakes

October 7, 2013

– Ingredients
• 6 egg whites…
• ½ cup oatmeal (dry)
• 1 tablespoon unsweetened apple sauce
• Pinch of cinnamon powder
• Pinch of stevia
• 1 apple, diced finely
• ¼ teaspoon baking soda
• Cooking spray

– Directions
1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.

– Nutritional Facts
(Per Serving)
Calories: 240
Protein: 28g
Carbohydrates: 32g
Fat: 0g


Sweet potato pancakes

October 7, 2013

INGREDIENTS Makes 1 Serving (6 Pancakes)
• 6oz sweet potato
• ½ cup oatmeal…
• 4 egg whites
• 1 egg (with yolk)
• ½ tsp vanilla extract
• ½ tsp cinnamon
• ¼ cup fat free plain coconut or almond yogurt

Pierce the sweet potato a few times with a fork. Wrap in a paper towel and cook in the
microwave for 5 minutes at full power, or until tender. Cool slightly, and remove the skin
with a small knife.

Meanwhile, process the oats in a blender or food processor until powdery. Transfer
the oats to a large bowl. Break the sweet potato into chunks, and place in the food
processor. Blend until smooth. Transfer to the bowl with the oats, and stir in the egg,
egg whites, vanilla, cinnamon and yogurt.

After mixing together all the ingredients in a blender, spray some Pam (or other cooking
spray), drop by spoonful onto the pan, flipping when bubbles start to form.

Nutrition Facts Per Serving
Calories: 508
Protein: 35g
Carbohydrates: 74g
Fats 8g