3 Ingredient Peanut Butter Caramel Sauce

This sauce is legit knocking my socks off. WHOA. Peanut butter caramel sauce that is not only super easy to make but won’t completely blow up my nutrition for the week?




As a kid my parents would always take us to Friendly’s which like barely exist anymore {tear} but every time we went I would get this Reese’s Pieces sundae with this AH-MAZING peanut butter sauce on it. It was warm and creamy and had just the right amount of peanut butter flavor to it.


I had never been able to recreate this sauce until now. And I want to put it on EVERYTHING. You will too I promise.



Ever since our online wellness group kicked off this week I have been super motivated to cook and develop new recipes for the peeps in it ? This recipe being one of them since so many people struggle with cravings for desserts. I am all about finding healthier alternatives versus restricting yourself. If you restrict your craving will only get stronger and next thing you know you will be face deep in a pint of Ben and Jerry’s…at least that is what will happen to me! And with the warm weather right around the corner I got some serious swimsuit goals!! And a pint of Phish Food isn’t going to help that goal at all.


What else about my group has me so FIRED UP!?  Well, so far this week we did a little “get to know each other” posting, shared our before pictures and measurements along with our goals for the next 21 days, are are giving away an awesome performance line sample pack to one lucky participant Everyone is posting up a storm and getting their workouts in…and the week isn’t even over yet! I am so proud of each and every person in the group!


My favorite things about these groups are the brand new people joining us for the 1st time  After 2.5 years I sometimes forget what it’s like to be part of one of these groups for the first time:


Feeling so sore you can barely sit on the toilet
Thinking you are NEVER going to be able to get through the one workout you struggle with the most
?Watching people fall in love with their superfoods and feeling the benefits within just the first 3 days


I love being able to use my past experience of being a first time challenger to help them navigate through the start of this group

Our community is an open door…what are you waiting for: http://bit.ly/ContactEmilyJ


3 Ingredient Peanut Butter Caramel Sauce
Author: Emily Goodman
Serves: 4-6
  • 1/4 cup pure maple syrup
  • 2 Tbsp creamy natural peanut butter
  • 1/4 tsp pure vanilla extract
  • Pinch of salt {if your peanut butter has none}
  • Water {to thin if desired}
  1. Add all ingredients expect for the water in a small sauce pan over a medium heat.
  2. Continuously whisk until it comes to a boil.
  3. Once boiling, whisk for another minute until thickened.
  4. Immediately remove from the heat.
  5. It will continue to thicken even off the heat so add water to thin to your desired consistency if needed.
[b]To reheat leftovers:[/b] Heat in a sauce pan over a low heat. Add water to help thin out.




Mango Cauliflower Fried Rice

This twist on my recipe for cauliflower fried rice has me feeling all the feels. 



I needed a side dish for my coconut chicken tenders and figured what paired better with coconut than mango? I am a huge fan of pineapple in fried rice so I figured mango would be amazing as well. And I was right.



I have said it before and I will say it again. I am completely blown away that I can substitute CAULIFLOWER for rice and not even miss the carbs. When making a cauliflower rice dish of any kind I prefer to use the store bought pre-riced cauliflower rather than making my own in a food processor just because the rice pieces are a bit larger and work better in a dish like this. I get mine in the freezer section of Trader Joe’s but I have seen it at Whole Foods as well.


Since I follow the Portion Fix nutrition plan I always try to break down my recipes to what the container count is per serving. The amounts don’t break down perfectly compared to the containers but I shared the breakdown in the notes on the recipe…use your best judgement when checking off what containers you used and remember, it’s not about being exact and having to count every morsel you put into your mouth. It is about having a healthy relationship with food, a general sense of portion control, and focusing on clean, wholesome, non-processed ingredients!


If you need help when it comes to nutrition (and/or fitness) let’s chat! Comment on this post or fill out this form and I will reach out to you directly!


Mango Fried Cauliflower Rice
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 2 teaspoons of coconut oil, [i]divided[/i]
  • ½ cup of scallions, [i]green and white parts[/i]
  • 2 garlic cloves, [i]minced[/i]
  • 1 teaspoon minced ginger
  • ½ cup carrots, [i]diced[/i]
  • 1 egg
  • 1 12oz bag of frozen cauliflower rice (1.5 cups fresh if you make your own)
  • 1 mango, [i]diced[/i]
  • 2 tablespoons low sodium soy sauce (or liquid aminos)
  • 1 tablespoon sesame oil
  1. Heat 1 teaspoon of coconut oil over a medium heat. Add the scallions and saute for 2 minutes.
  2. Add the minced garlic, ginger, and carrots. Saute for 3-4 minutes.
  3. Move the veggies to one side of the pan and crack the egg on the other side. Gently scramble the eggs using a spatula. As the eggs start to scramble and are no longer liquid start to incorporate them in with the veggies on the other side of the pan.
  4. Remove the veggies and egg mixture from the pan.
  5. Heat the remaining 1 teaspoon of coconut oil in the pan over a medium heat. Add the cauliflower rice and saute for 3 minutes.
  6. Add the diced mango and cook for another minute.
  7. Add the cooked veggies and egg mixture back to the pan.
  8. Add the soy sauce and sesame oil.
  9. Saute for an additional minute or two until the sauces are evenly distributed and everything is warmed through
(Approximate) Portion Fix container counts per serving: 0.75 green, 0.25 purple, 0.125 red, 1.25 spoons


Break out your favorite pair of chop sticks and dig in!





Free Clean Eating 101 Group – Starts 2/13!

This past weekend we celebrated my Mom’s birthday at Legal Seafoods and I had my absolute favorite dish on their menu – Nutty Faroe Island Salmon This salmon is almond encrusted, sautéed in a lemon caper butter sauce, and served with mushroom ravioli and sauteed spinach

While my dish this past weekend was definitely a splurge meal I was craving it again this week so I made my own take on it! By making a few simple tweaks to the recipe and omitting the ravioli I was able to enjoy one of my favorite meals…and it fits within my nutrition plan ??? #winning

These are the type of unique recipes I will be sharing in my FREEClean Eating 101 group that kicks off next Monday, February 13, 2017. I am ALL about helping you learn that you don’t have to eat boring, bland food, or eliminate certain food groups in order to achieve your health and fitness goals. In fact, it is just the opposite!

Along with recipes I will be sharing tips on how to meal plan and meal prep, how to grocery shop on a budget, and healthy ingredient swaps that won’t sacrifice any flavor in your meals.

Want to join?

Claim your spot here!


Creamy Balsamic Vinaigrette

We are almost a full week into the new year…how are you doing with your resolutions to get fit and healthy? When it comes to staying on track with nutrition I am ALL about making things flavorful! I am on a big salad kick this week and one of my favorite things to do is experiment with different homemade dressings. I think I pretty much nailed it with this creamy balsamic vinaigrette.


Making your own dressings is great for so many reasons including:

  • You know exactly what is in them so you can avoid all of those pesky processed and artificial ingredients
  • You can make as much or as little as you want depending on how much you need
  • Many dressings can double as marinades for proteins so you can use them in multiple ways
  • They cost SO much less than buying a premade bottled version (some of the organic brands I used to buy to avoid anything processed or artificial would cost me up to $7 a bottle – CRAZY)



I have been on cloud 9 since the announcement of the Beachbody On Demand All-Access Challenge Pack and I have had a fun start to the year chatting with people who are looking to make their health and fitness a priority in 2017 and will be using this challenge pack and my support and accountability as their coach to reach their goals.

The Beachbody All-Access Challenge Pack is the most comprehensive digital fitness library – think of it like Netflix, but with workout programs by top trainers!!



So what’s included in this Beachbody On Demand All-Access Challenge Pack?

  • 1-Year Membership to Beachbody On Demand (BOD) with every single fitness program Beachbody has ever launched pre-loaded and ready for you to use right away, PLUS any new program releases during 2017 along with workout calendars
  • Shakeology (choice of 30-day supply or Home Direct in the flavor(s) of your choice)
  • Portion Fix (includes 7-piece portion control container set, eating guide, large blue container & shaker cup) and every eating guide, food list, and meal plan for every fitness program Beachbody has as well



With Beachbody On Demand you stream your workouts online from anywhere you have an internet connection or from the mobile app where you can even DOWNLOAD up to 7 workouts at a time to do offline. No WiFi? No problem!! You can use your mobile device (Android app launching Spring 2017 but it’s still available via browser), laptop or tablet and have your workouts ready and waiting to do anywhere – home, gym, hotel room, beach, WHEREVER! There are also apps available on the Apple TV (4th generation), Amazon Fire Stick, and Roku.

If you want a behind the scenes look into what Beachbody On Demand looks like, the content loaded in there, and exactly what you are getting with the All-Access Challenge Pack check out my video:



If you are interested in getting started with the Beachbody On Demand All-Access Challenge Pack right away start here!


Creamy Balsamic Vinaigrette
Author: Emily Goodman
Serves: 8
  • ¼ c plain Greek yogurt
  • ¼ c balsamic vinegar
  • 2 tablespoons olive oil
  • 1 tablespoons Dijon mustard
  • 1 tablespoons honey
  • Salt & pepper, to taste
  1. Combine all ingredients in a bowl or jar and shake or whisk until combined and smooth. Adjust seasoning with salt and pepper if needed.
Serving size: 2.5 tablespoons
21 Day Fix container equivalents per serving: 1 orange

Roasted Cauliflower Mac and Cheese

Mac and cheese is hands down my favorite food of all time. If you told me I could only eat one food for all 3 meals for the rest of my life it would be mac and cheese. But mac and cheese is not my waistlines favorite food. While I wish I could shove my face into a gooey, cheese bowl of heaven every single day I also want to fit into my clothes. Which brings me to talk about this lightened up version of Roasted Cauliflower Mac and Cheese.




Not only is it gorgeous to look at but it totally hits the spot when you are craving something warm and cheesy. And it is loaded with veggies so you can enjoy without the guilt! ? ? If you still in need of a side dish for your Thanksgiving table this week this seasonal take on mac and cheese is sure to be a crowd pleaser!




I was inspired to create this recipe when the awesome folks at Banza sent me some samples of there delicious chickpea pasta to try out. While I am not gluten free I do enjoy trying out gluten free foods and adding them into the rotation of my meals. Did you know Banza is made from 90% chickpeas and that chickpeas are naturally gluten free food!


Banza also has  double the protein, four times the fiber and nearly half the net carbs of average pasta!! You can check out their full nutrition label here.




You cook Banza just like you would any other type of pasta. However you may notice a little bit of foam in the pot that develops while cooking. This is the same foam that occurs when you boil chickpeas and is the result of a naturally occurring plant compound in beans called saponins. If you want to decrease the foam add a splash of oil to the water, or just scrape some foam off the top during cooking. It does not effect the taste of the pasta at all.




I found the Banza pasta to have a great consistency and was the perfect texture for this heartier pasta dish. The ridges on the penne shape were great for holding on to the gooey cheese sauce I poured all over it.




MMmm cheesey pasta ? I could eat it just like this right from the pot!




I have made countless mac and cheese recipes over the years but cauliflower may just be my favorite vegetable to pair with it. Cauliflower eaten raw or steamed can be very bland so I am not surprised when people tell me they don’t like it. But coat it in some olive oil, Himalayan pink salt (or sea salt), fresh black pepper, roast it in the oven and be ready to be have your whole outlook on cauliflower change. Roasting it helps to bring out it’s natural sweetness and don’t be afraid to let it get good and brown in some spots.




Cauliflower has so many health benefits including being a great source of vitamin C and K, dietary fiber, and can help your body to detoxify. It is a great ingredient to use in place of mashed potatoes, rice, or even to make a healthy alfredo sauce.




Roasted Cauliflower Mac and Cheese
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 6
  • 1 small head of cauliflower, [i]cut into florets[/i]
  • 2 tablespoons olive oil
  • Himalayan pink salt
  • Freshly ground black pepper
  • 1 8oz box of Banza pasta (or 8oz of the pasta of your choice)
  • 2 tablespoons organic grass fed butter
  • 2 tablespoons whole wheat flour
  • 1.5 cups of unsweetened almond milk
  • 0.5 teaspoons of Dijon mustard
  • 1 cup shredded cheddar cheese
  • 0.5 cups shredded Parmesan cheese
  • 2 tablespoons of dried parsley
  • 1/4 cup of whole wheat panko bread crumbs
  1. Preheat your oven to 400 F.
  2. Coat your cauliflower with olive oil and season generously with salt and pepper.
  3. Roast for 40-45 minutes until you have nice caramelized brown spots on the cauliflower florets.
  4. Bring a large pot of water to a boil and season generously with salt.
  5. Add the pasta and cook for 8 minutes until al dente.
  6. While the pasta is cooking melt the butter over a medium heat.
  7. Add the flour and whisk continuously for one minute to form a roux.
  8. Add the milk and continue to whisk until the mixture thickens, approx 5 minutes.
  9. Turn off the heat and add the Dijon mustard, cheddar and Parmesan.
  10. Drain the pasta and reserve 1 cup of the pasta cooking water.
  11. Place the pasta back in the pot and add the cheese sauce. Stir to combine adding the reserved pasta water as needed to help thin out the sauce consistency to your liking.
  12. Add the roasted cauliflower and parsley. Stir to combine.
  13. Pour the pasta mixture into a large baking dish and top with panko bread crumbs.
  14. Turn your broiler on high and broil for 3-4 minutes until the panko has browned (or bake at 350 for 15-20 minutes).
Serving size: 1.5 cups
21 Day Fix container equivalents per serving: 2 yellow, 1 green, 1 blue, 1 spoon





Since this dish is packed with protein and loaded with veggies means I can eat mac and cheese for all 3 meals now right??



Healthy Chocolate Pudding

I am the girl who will pick savory over sweet pretty much any day of the week. I rather have spaghetti and meatballs over an ice cream sundae but occasionally the craving for something sweet and chocolaty will hit. And when it hits, it hits HARD. If it’s a special occasion I will bake up a batch of my famous chocolate chip cookies but when I am trying keep my nutrition in check this simple 3 ingredient healthy chocolate pudding really hits the spot!


Healthy Chocolate Pudding


And it fits within my meal plan so it is a win-win for me!


I love avocados but if you don’t I still suggest giving this recipe a try. You can’t even taste the avocado once it is blended in with the other ingredients but it is what gives this pudding the consistency and texture of one made with eggs and cornstarch. And it has such a nice deep chocolate flavor ?


Avocados are such a great source of healthy fats, have more potassium than bananas, and are loaded with fiber and are a great addition to any healthy diet.


Healthy Chocolate Pudding
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 2
  • 1 avocado
  • 2 scoops of Chocolate Shakeology
  • 1 cup of unsweetened almond milk
  1. Place all ingredients in a blender (or nutri-bullet) and blend until combined. Add more almond milk if needed to get the consistency you like.
  2. Let chill in the fridge for 30 minutes before serving.
Serving size: 0.5 cups
You may need to scrape down the sides a few times to help the ingredients mix. Pudding will last up to 3 days if stored in an air tight container in the refridgerator.[br][br]21 Day Fix container count per serving: 1 red, 1 blue, 0.5 yellow


If you want to take this recipe up another notch try blending in different extracts such as peppermint, vanilla, or caramel for an added depth of flavor!


Pumpkin Dressing

My craving for everything pumpkin has not died down since October. How adorable is this little pumpkin I found at the grocery store? I couldn’t resist buying it! Once I brought it home I started to scan Pinterest looking for unique pumpkin recipes and I came across a recipe for pumpkin dressing which I thought would pair nicely with a winter squash and beet salad. This little guy made about 3 cups of pumpkin puree so I froze the extra and cooked seeds so that nothing went to waste.




I am funny when it comes to salads. I don’t really enjoy eating them during the warm summer months but come fall gimmie all the roasted veggies, squash varieties, and toasted nuts and I am ALL about them. They are just so hearty and filling and the colors of the ingredients are just gorgeous.




This was also my first attempt at roasting beets and it was actually pretty easy. Using a peeler I took off the skin and then cut them into small pieces and roasted them in a 400F oven with olive oil and Himalayan pink salt for 15-20 minutes until they were fork tender. Next time I plan to try roasting them with the skin on since I heard that is easier for skin removal compared to the peeler method.




Have you ever roasted beets? What have you found is the best and easiest way to do it?




Pumpkin Dressing
Author: Emily Goodman
  • [b]For the Pumpkin Dressing:[/b]
  • 1 cup plain Greek yogurt
  • 2 Tablespoons apple cider vinegar
  • 2 Tablespoons olive oil
  • 1 Tablespoon pure maple syrup
  • ⅓ cup pure pumpkin puree (fresh or canned but if you go for canned make sure it is pure pumpkin and not pumpkin pie filling)
  • 1 teaspoon minced garlic
  • ½ teaspoon pink Himalayan salt
  • ¼ teaspoon dried thyme leaves
  • ¼ teaspoon cinnamon
  1. Place all ingredients in a blender or Nutri-Bullet and pulse to combine. Add more olive oil if needed to get the consistent you like.
  2. Chill in the refrigerator until ready to use.
This dressing can be used on salads or as a condiment on sandwiches.[br][br]21 Day Fix container equivalents: measure out 1 orange container of dressing to use with your meal[br][br]Recipe adapted from [url href=”http://www.theseasonedmom.com/healthy-thanksgiving-side-dish-fall-harvest-salad-with-pumpkin-goddess-dressing/” target=”_blank”]The Seasoned Mom[/url]


My salad was a spinach and arugula mixture topped with roasted acorn squash (that I seasoned with olive oil, pure maple syrup, pink Himalayan salt, and fresh pepper), roasted beets, toasted pecans, and gorgonzola cheese. Sweet potatoes or butternut squash would also make a good substitute for this salad as well.



This makes a lot of dressing so store the extra in glass jar and keep in the fridge.




Did you know there are a lot of health benefits from not only the pumpkin but the seeds as well? As well as a variety of ways to prepare it such as baking, boiling, roasting, and even microwaving! Learn more about all the amazing health benefits and ways to prepare pumpkin over at Positive Health Wellness.

What is your favorite way to prepare pumpkin?