Key Lime Frozen Cupcakes

Key Lime Frozen Cupcakes Print Recipe Key lime pie meets the popsicles in this new summertime favorite. Only 2 ingredients involved in the perfect healthy summer treat for the entire family. Servings 6 cupcakes Servings 6 cupcakes Key Lime Frozen Cupcakes Print Recipe...
Secret Ingredient Healthy Queso

Secret Ingredient Healthy Queso

Secret Ingredient Healthy Queso Recipe

This time of year, everything is pumpkin; pumpkin donuts, pumpkin bread, pumpkin pasta and yes, of course, the pumpkin spiced latte.

WARNING: This recipe is not just another pumpkin recipe, this recipe is queso with pumpkin.



The pumpkin lends the perfect color and texture to the queso so even the pickiest of eaters won’t know the secret ingredient.  You are getting all the nutrition of the pumpkin with none of the taste.


This recipe is so cheesy and delicious.

Notes:  For extra creaminess stir in a dollop of sour cream or plain greek yogurt.

For a heartier taste I recommend adding a can of black beans, ground beef, spicy sausage or even quinoa.


Secret Ingredient Healthy Queso
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  • 1 1/2 cups low sodium broth
  • 1 can (15 oz) pumpkin
  • 1/4 cup flour
  • 2 teaspoons cumin
  • 1/2 teaspoon dried chipotle chili powder
  • 1 can diced tomatoes with green chilies (Rote), drained and liquid reserved
  • 1 cup shredded cheddar cheese


  1. In a medium pot whisk together, broth, pumpkin, flour, spices, and reserved tomato liquid, over medium high heat.
  2. Bring pot to a boil and stir until thickened.
  3. Stir in cheese and tomatoes.

This recipe has all the comfort of queso but all the benefit of pumpkin. That’s why we call it que-ZA!

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie


I don’t think that I need to tell you that Pumpkin is packed-full with nutrients. The problem with pumpkin is not the pumpkin itself, but the things that we put with it. Think pumpkin spice lattes or pumpkin pie… O but never fear, the Kansas City Dietitian is here to reunite you with your love of pumpkin in this delicious protein-packed smoothie. Plus pumpkins are a technically a vegetable so it’s like eating a delicious veggie for breakfast!






Pumpkin Pie Smoothie 


  • ½ frozen banana
  • ½ cup light canned coconut milk (or unsweetened almond milk)
  • ½ cup pumpkin puree (not pumpkin pie filling)
  • 1 Tablespoon Almond Butter
  • 2 Tablespoons Plain Greek yogurt
  • 1 teaspoon Maple Syrup (optional)
  • ½ teaspoon cinnamon (or to taste)

Place all ingredients in a blender and puree until smooth. That’s it! All you have to do is blend away. You can also make this ahead and freeze.


Trader Joe’s Tuna Pesto Salad

Happy Take Your Child to Work Day!



In honor of take your child to work day I thought I would share a lunch-friendly recipe.  Let me start by saying, I love tuna. Tuna salad is one of the few quick meals that both my husband and I really enjoy. When I worked in the corporate world I had the unfortunate pleasure of sitting near a woman who also LOVED tuna. She would crack open a can, any time of the day, with no warning! We all know it, no matter how much you like tuna, it can definitely stink up an area. But my co-worker had the right idea, tuna can be a great lunch option. It is a lean source of protein and high in Omega-3 fatty acids (the healthy fats). My pesto tuna salad recipe is definitely lunchbox-worthy but please be kind to your coworkers and enjoy it in a well-ventilated area.


On a recent shopping trip to Trader Joe’s I spotted their new (or at least it was new to me) Pesto and Quinoa spread. The price was right, so I decided to give it a try.  After successfully trying it as a meat marinade I decided it was time to venture out, so I created this Pesto Tuna Salad.

Pesto Tuna Salad

Pesto Tuna Salad

Pesto Tuna Salad

1          can chunk light tuna, canned in water, drained

2          Tablespoons plain Greek yogurt (or mayonnaise)

2          Tablespoons Trader Joe’s Quinoa and Pesto

1          Tablespoon shredded parmesan cheese (optional)

1          teaspoon olive oil ( I recommend a flavored olive oil, I used a Tuscan infused oil and it was perfect!)


Mix all of the ingredients together in a medium bowl. Serve warm or chilled.


Tip: You can also make this with pasta for a tuna pesto pasta salad (say that five times fast). Add 2 cups cooked whole wheat pasta and add an extra tablespoon of both the greek yogurt and pesto.