3-Ingredient FroYo Fruit Bites

3-Ingredient FroYo Fruit Bites

Are you in need of a healthy and refreshing treat this summer? Look no further! These 3-ingredient FroYo Fruit Bites make a great snack for kids, taste delicious by the pool, and can be the perfect after dinner treat that will hit the spot. They are super simple to whip up – even kids can make them! Wendy Sharer, a local dietetic student, shows us how.


  • 1 cup yogurt
  • 1/2 cup blackberries
  • 1/2 cup raspberries

The only ingredients you need to make these refreshing FroYo bites is yogurt (I used Oikos Greek yogurt, plain) and 1 cup of berries or diced fruit. I used blackberries and raspberries because that’s what I had in the fridge at the time, but you could use almost any fruit such as strawberries, kiwi, peaches, pears or mango. 

After chopping up your fruit, just mix together the fruit and yogurt in a medium bowl. Finally, spoon bite-sized scoops of yogurt-fruit mixture onto a flat surface such as a plate covered with aluminum foil and place in the freezer for a 2 to 3 hours.  (You can also toss them in a blender for a smoother consistency and freeze them in an ice cube tray.)

Storing: Relocate FroYo Bites to a freezer ziplock bag or other container and enjoy within 1-2 weeks

FroYo Fruit Bites

Wendy Sharer
Servings 1


  • 1 cup plain yogurt
  • 1/2 cup blackberries
  • 1/2 cup raspberries


  • Combine all ingredients together in a medium bowl.
  • Scoop bite-sized amounts of yogurt-fruit mixture onto a flat surface.
  • Freeze for 2 to 3 hours.
  • Relocate FroYo Bites to a freezer bag or freezer-friendly container.
  • Enjoy within 1-2 weeks.


Do first what is most important

Do first what is most important

Sunday, April 16, 2017

I originally heard this phrase, “do first what is most important,” from pastor Kendrick Vinar at Grace Church. It applies to all parts of life.  Especially important when we are distracted by shiny objects all day, every day. (Yea, I’m looking at you Pinterest and my shiny new iPad)

Often, folks tell Kristen or me about how they want to live healthier, eat better, include more exercise, and manage their stress; however, they just don’t have time. 

Then there are examples like a Jeanie. Jeanie is a dental hygienist at a busy community dental clinic and has been trying to lose weight for the past six months. Each time we meet, Jeanie has a new kitchen tool or smartphone application that is going to fix all her unhealthy habits. Then, the next month there is another new program or app that she’s found. Most of these tools have helped her figure out what is not going to work. It wasn’t until the celiac diagnosis that inspired Jeanie to make some real some changes. For those of you unfamiliar with this disease, Celiac disease is an autoimmune condition that damages the small intestine after ingesting gluten. It occurs in 1 out of 133 American’s – about 1% of the population – and has contributed to some of the gluten-free craze, which is currently sweeping our nation. 

Back to Jeanie’s story, after being diagnosed she quickly made many changes to her schedule to make time to cook, which she previously assured me she had no time for. She found support groups and contacted her favorite dietitian to get started. Then, she bought a cookbook with a gluten-free meal plan to help learn how to cook/eat without gluten. For her health, Jeanie knows this diet and lifestyle change needs to become permanent, unlike previous efforts that have come and gone. That’s why she has put this at the top of her priority list and made taking care of herself and her health most important during this transition.

Too often, I see people putting their health at the bottom of the proverbial to-do list. 

| She has put this at the top of her priority list and made taking care of herself and her health most important during this transition. |

Food for thought:

What is at the top of your priority list? That’s easy to figure out by looking at what is on your calendar or to-do list. 

What habit or shiny object is currently taking your time or energy from focusing on your health? 

If you gave up a “bad habit” during the Lenten season, do you really need to re-introduce that habit, food, or beverage just because today is Easter?

Do you first what is most important.

Protein-Rich Pumpkin Breakfast Cookies

Protein-Rich Pumpkin Breakfast Cookies

I love eggs for breakfast. With just the right amount of protein and fat, they are satisfying and delicious until… the burnout. Have you ever grown tired of eggs? What about your family? Maybe you make a not-so-great batch of eggs one morning and your 4-year-old then declares that she no longer likes eggs. Sigh. Only later in the week to request that I make eggs like Denny’s does. Haha. Denny’s eggs coming right up! Okay, so maybe that only happens to me…

Anyhow, burnout happens. I hear from the tribe that you need more ideas. Great news! I’ve got the perfect alternative. These protein-rich pumpkin cookies have 8g of protein, 4g of fiber and only 2g of added sugar. They are made from real food ingredients and do not contain gluten, artificial sweeteners or protein powder. You can’t beat that. See complete NUTRITION FACTS here.

  • Great for little kids. Just one cookie will meet nearly the entire day’s worth of protein needs for your little one (based on myplate servings). It is also extremely rich in iron, an important nutrient for this age group.  Not to mention you’re squeezing in a tiny serving of vegetables without them noticing. Blending the pumpkin seeds and the oats really helps make these a kid-friendly texture.
  • Great for big kids. This can be an on-the-go breakfast or after school snack. Would also be great for replenishing after a sports game or practice.
  • Great for adults. Use it as an afternoon pick-me up, a breakfast paired with fruit, or a post-workout snack when you have a really strenuous session.

They are light, fluffy and will resemble more of a muffin top than a cookie. I’ve been enjoying them with my morning coffee and they hold me over very well.  How will you enjoy them? As a breakfast or a snack? Both?

Protein-Rich Pumpkin Cookies

Kristen Norton, RD, LDN
These cookies pack in protein, iron, vitamin A and fiber - all from real, natural foods! Enjoy for breakfast or snack.
Servings 12


  • 3/4 cup canned pumpkin no sugar added
  • 1/2 cup almond butter natural
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 2 tbs maple syrup
  • 2 tbs chia seeds
  • 1/2 cup pumpkin seeds processed into a powder
  • 1/4 cup oat flour to make throw old fashioned oats into the food processor
  • 1/4 cup Raisins
  • 1 tsp baking soda


  • In a small bowl, beat the pumpkin and almond butter using a hand-held mixer until smooth. Add eggs and mix well. Mix in the vanilla, cinnamon, nutmeg, maple syrup, and chia seeds. Add baking soda, oat flour and pumpkin seed powder mix until combine. Fold in raisins.
  • Scoop onto lined cookie sheet making 12 large cookies.
  • Bake at 375 for 10-12 minutes.


You can leave pumpkin seeds whole or blend them in a blender or food processor to form a flour.
To make oat flour: blend old fashioned oats in a blender or food processor until a flour consistency is reached.
This recipe was modified from a recipe by The Lean Green Bean. http://www.theleangreenbean.com/sweet-potato-protein-cookies/
Delicious ways to indulge your sweet tooth AND nourish your body

Delicious ways to indulge your sweet tooth AND nourish your body

It’s rare that I meet someone who doesn’t have a sweet tooth. Some of us struggle more than others with sweet cravings. How do we indulge our sweet tooth in a healthy way? Here are some thoughts.

Mindful Pause

First, we must take a mindful pause before we eat. Until we are fully aware of our emotions, senses, and actions, we can not get a true sense of our needs. Sometimes we are hungry and we need to eat. Other times we may be frustrated, tired or bored and looking for an escape from those uncomfortable feelings. Obviously, food will only solve the first problem and we all know that uncomfortable feelings won’t go away by eating chocolate (although, that would be awesome!).  So, the next time you get a craving for something sweet, take a mindful pause to assess your needs.

Indulge When It’s a Worthy Experience

Next, ask yourself is it worth it? A well-balanced diet has room for treats. Some treats are delicious AND nutritious and some are less healthy. When you want to indulge in a less healthy treat it should be special and worth every bite. It should be an experience that makes you want to close your eyes and simultaneously say, “mmmmm.” The candy from a jar at work… although delicious, probably not very special. You just throw it in your mouth and go about your day. Those calories don’t really seem worth it. But a melt-in-your-mouth s’more when you are on a family camping trip or a decadent homemade pie you only get once a year around the holidays… those are the kind of treats that might be worth it. It’s your decision to make.  When you decide it’s totally worth it, go ahead and take it all in and bask in each and every sensation.

Fruit, Vegetables and Chocolate 

Third, incorporate some delicious AND nutritious treats in your routine for a more satisfying daily diet. Dietitians really have a knack for combining healthier ingredients like fruits and vegetables with their chocolate! So in honor of #NationalNutritionMonth, here I highlight some tasty treats packed with healthy perks from real, quality food ingredients including my own recipe for Chocolate Banana Nut Muffins.


Ellie Krieger’s Dark Chocolate Covered Banana Pops – 

Fun for kids and a great way to treat yourself on a sunny day!













Chocolate Chia Avocado Mousse by Rachael Hartley, RD, LD, CDE

Check out this decadent, vegan mousse. Go ahead, whip up a creamy bowl of happiness, as Rachael says!














Sweet Potato Avocado Muffins by The Real Food Dietitians

“An ooey-gooey fudgy brownie bite filled with healthy fats and chocolaty goodness.”




























And here is my latest creation. I had bananas that were past their prime so I baked these chocolate muffins. They aren’t overly sweet so they made a good breakfast or snack. But if you wanted to dial up the sweetness a notch, just add your favorite chocolate chips and/or try adding some whipped cream cheese icing and voila! Your muffin is more like a cupcake!


Chocolate Banana Nut Muffins

Kristen Norton, RD, LDN
These muffins are a delicious for breakfast, snack or dessert. Each muffin has 3 grams of protein and 3 grams of fiber. Add healthy fats with optional walnuts or bump up the fun factor with some dark chocolate chips.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 1


  • 1 1/2 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 2-3 teaspoons cocoa powder
  • 3 ripe bananas
  • 1 egg whisked
  • 1/3 cup butter melted
  • 1 teaspoon vanilla extract
  • 1/3 cup walnuts or dark chocolate chips optional


  • Preheat oven to 350 degrees.
  • Fill a muffin tin with liners and spray with non-stick spray.
  • Whisk together flour, baking soda, baking powder, salt, cinnamon, nutmeg and cocoa powder.
  • In separate bowl mash bananas. Add vanilla, egg, and melted butter.
  • Fold in flour mixture, and mix until smooth.
  • (Optional) Fold in walnuts or dark chocolate chips
  • Scoop into muffin pans.
  • Bake in preheated oven for 20 minutes.

Kristen’s Friday Favorites – a little local love

Kristen’s Friday Favorites – a little local love

Happy Friday! How are you feeling? I hope you had a healthy and productive work week!

I’m feeling grateful because I’m just coming back from a “stay-cation” with my husband and little ones. We were able to slow down our busy lives for 7 days and enjoy each other’s company in town. It was a lovely reminder of how much I love spending time with my family and how much we love the Durham/Raleigh/Chapel Hill area. Therefore, I thought I’d show some local love in this week’s Friday Favorites.

Favorite Gluten-Free Local Restaurant: Primal Food and Spirits in Durham, NC


I don’t have to follow a gluten-free diet and for some people it’s a fad, but for those with Celiac disease it’s a serious matter. That’s why I think it is really awesome that Primal Food and Spirit keeps a 100% gluten-free kitchen, meaning there is no possibility of cross-contamination. We’ve been there a few times, not because it’s gluten-free, but because the food is really good, unprocessed, healthy and unique. I was very happy with my Valentine’s Day lunch there: chopped kale salad with hard boiled eggs and bacon-wrapped dates.


Favorite Local Museum Marbles Museum  in Raliegh, NC

I can’t say enough great things about this place. My little girl is just the right age (almost 4) for the Around Town exhibit. She spent hours exploring and playing in the pint-size town on the first floor. They had a grocery store and kitchen area that (of course) I just loved watching her play in. As I dietitian, I really appreciate the emphasis on healthy living in the kitchen area, farm area and the Power2Play area.


Favorite Family Dinner Time Saver for Busy Weeks:

Did you know that Foster’s Market in Durham and the Root Cellar in Chapel Hill have family dinners? If you know you are going to have a crazy hectic week, can’t plan/prep ahead, or just plain need a break from cooking simply order a week’s worth of family meals in advance and you can eat local, scratch-made, delicious food without any fuss. All you have to do is heat and eat! LIFESAVER!
















Have a healthy, happy weekend!!!