Morning Pumpkucinno

Hello Friends!


Pepper is so sweet.:)

Well this morning has been interesting.  It’s 4:30 AM and I am up with our puppies Zoe, Pepper and Fiona and settling in for my morning cup of coffee (usual routine) when the urge to have pumpkin pie hits me.  Pumpkin Pie?  I never crave pumpkin pie not even during the holidays and I don’t even have pumpkin pie or any pie in the house for that matter… so what gives?

I don’t know either but I decided to combine my morning coffee with my pumpkin pie desires a make a mock pumpkin pie “frappuccino”.  Truth be told I have never had a frappuccino from Starbucks but I know it induces a frenzy in Chicago and other suburbs when they introduce it for the season.  I would hope that it was the fall spices and feelings of sentiment for the changing of the seasons that creates the fervor but I think it’s the flavor profile and 79 gram sugar surge that get’s everyone so giddy. My morning version is slightly lighter with 7 grams of naturally occurring sugar (coming from the 1/2 frozen banana and pumpkin) and only three grams of fat, yet satisfies the fall spice urge and pumpkin pie flavor.  By the way the nutrition profile of the national coffee chain version is below.:)

Pumpkin Spice Frappucino

Blended Coffee Whip

Venti Size

Nutrition Facts
Serving Size 24 fl.oz (672 g)
Per Serving% Daily Value*

Calories 540

Calories from Fat 144

Total Fat 16.0g25%

Saturated Fat 10.0g50%

Cholesterol 60mg20%

Sodium 390mg16%

Carbohydrates 90.0g30%

Sugars 79.0g

Protein 10.0g

See Less

Energy540 kcal

Protein10 g

Total lipid (fat)16 g

Carbohydrate, by difference90 g

Sugars, total79 g

Sodium, Na390 mg

Fatty acids, total saturated9.999 g



Here’s a chance to mimic a sugar-laden fat inducing pumpkin spice frappucinno at home without all the extra calories, fat, and refined sugar.



  • 1 cup of cold organic coffee
  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup organic canned pumpkin puree – cold
  • ½ frozen organic banana
  • 1 scoop of Epic Vanilla Protein
  • 2 packets of stevia
  • 1 1/2 teaspoons of pumpkin pie spice
  • 4 ice cubes


  1. Brew coffee and set aside in refrigerator (I put extra brewed coffee from the morning in the refrigerator)  Coffee must be cold or the beverage will come out watery.
  2. In a Vitamixer combine all the ingredients.
  3. Blend for one minute
  4. Serve immediately with a quick sprinkle of cinnamon on top!

Hope you enjoy the Pumpkucinno and the great feeling when after drinking it.  I am ready to rock this Saturday and hope you are too!

Have a great weekend and smile often!

Donna and Daniela

Gluten-Free Veggie Frittata

Hello Everyone!

Happy Saturday!  Well football season is upon us and if you are like us and love your football Saturday can be quite busy.  Who are we kidding?  Every Saturday is busy!  This is a mainstay for us as a quick, healthy and easy breakfast to put together.  It’s our Zucchini and Tomato Frittata.  It’s gluten-free, vegetarian AND tasty!  If you have an oven-proof pan it’s super easy to prepare, if not there’s just one extra step involved.  It can be made ahead of time or put in the oven while you are getting your football stars ready for the gridiron!

The Uber-Healthy Frittata!

Zucchini and Tomato Frittata – Serves 4


  • 2 Tbsp. olive oil  – (Oil from a Misto or spray oil lowers your calorie count by 35 calories per serving.)
  • 6 large eggs
  • 1/4 cup of grated Parmesan OR substitute 1/4 cup of nutritional yeast to make dairy-free.
  • 1 garlic clove – minced, salt and pepper to taste
  • 1 tsp of Simply Organic Oregano
  • 1 large tomato or 5-6 Roma tomatoes – sliced thin (1/4″ thick)
  • 1 medium zucchini – sliced in coins 1/4″ thick


  1. Preheat oven to 350 degrees and oil a large stainless skillet over medium-high heat.
  2. In a medium bowl whisk eggs together along with garlic, salt and pepper
  3. To the hot skillet lightly saute the zucchini then pour egg mixture into pan and cook until eggs are set on edges.  In a single layer place tomatoes on top of mixture.
  4. Sprinkle the Parmesan cheese or nutritional yeast over the top of the tomatoes.  Place skillet in oven and bake until eggs are set in the middle (8-10) minutes
  5. Loosen frittata from pan and slide onto a serving plate.
  6. Serve warm or at room temperature.Note:  If you do not have an oven proof skillet, saute the zucchini first then add the garlic, salt and pepper.  Then add this mixture to a greased pie dish (the one shown in the picture is actually a tart dish) topping with the tomatoes and cheese. Bake for 18-20 minutes until eggs are set in the center.

Other ideas:

  • Have it for an “on the run” breakfast.  Simply take a slice to go in the car.  It stays together and doesn’t have any drippy ingredients.
It holds up nicely to take in the car!

  • Have it after a workout.  It has 15 grams of protein,140 calories and only 4 carbs!. If you use spray oil for the skillet, you will save 35 calories per serving.
  • Serve a slice cut into strips over salad greens for a quick lunch.
  • Have the “munchies” between picking the kid’s up and dinner?  Grab a quick slice it tastes good cold too!

Have a great day and enjoy the warm weather while it lasts!

Love and hugs,

Donna and Daniela