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Happy, Healthy Plane Food

healthy plane food

Whoever said that plane food was gross clearly never traveled with me. In all seriousness, despite some attempts (more in some airports than others) to make plane food more appetizing and slightly more health conscious, it’s still best to B.Y.O.P.F. – that’s right Bring Your Own Plane Food! I had a super early flight this morning to go out to Tahoe, CA for Wanderlust Squaw Mountain and I was not about to settle for some refined carb-loaded breakfast from Au Bon Pain for breakfast, so I packed my own. I’m writing this in the airport right now and I can already feel the envious stares as people watch me nosh on my fresh sweet cherries from the farmer’s market.

So here’s how I pack healthy plane food for a flight:

1. I think about what I’ll likely be in the mood for depending on the time of day I’m flying. This may seem obvious but the easiest way to thwart your good efforts is to bring healthy plane food you don’t actually want to eat. Trust me, I’ve done it, then you end up spending money on over-priced mediocre airport fare and you’re beautiful healthy plane food goes to waste. A sad story. So make something you’re excited about eating! In my case, I made my vanilla spice chia seed pudding topped with blueberries, brazil nuts, macadamia nuts, pumpkin seeds and sunflower seeds. I’m on a huge chia seed pudding for breakfast kick lately so not only was it easy to prepare last night but it was a great healthy plane food choice!

2. Bring sweet & savory SNACKS! This is one of those times where I highly recommend slightly overpacking. You want to cover your bases so that when you are a couple hours into the flight and they walk around giving out free potato chips, you have something even more appetizing and good for you on hand! Today I packed sweet cherries that I picked up yesterday from the farmer’s market to satisfy my sweet tooth and dry roasted edamame with wasabi as my savory. The cherries are perfect for pre-boarding when my appetite hasn’t quite kicked in yet but I feel tempted to nosh since everyone around me is eating breakfast as they wait for their flights. The edamame is packed with protein and little spicy so that in the final hours of my flight, after I’ve consumed my chia seed pudding, I have something to snack on to hold me over till I get lunch.

3. HYDRATE. Regardless of what you choose for your own personal healthy plane food, the number one traveling healthy tip I can give you is to always stay hydrated. Spend the five dollars or whatever crazy price they are charging for the water bottle at the gate or just be a pain in the bum to the flight attendants like me and ask them for water every time they pass by. I’m probably not someone you’d want to sit next to on a plane because between guzzling water and eating my delicious healthy plane, I get up to use the lavatories quite frequently. But hey, I arrive to my destination feeling great, looking good (cause my skin isn’t dehydrated and funky since I’ve properly hydrated and been eating good for me goodies!) and ready to take on my next adventure!

I’d love to hear from you: what’s your favorite HEALTHY PLANE FOOD options!? Comment below and let’s share ideas! xo!

My SUPER SIMPLE Chia Seed Pudding Recipe

chia seed pudding, institute of integrative nutrition, healthy meal plans, healthy smoothie recipes, healthy recipes, vegan recipes

My SUPER simple Chia Seed Pudding recipe:
Just take 2 tbsp of chia seeds and one cup of almond milk (or coconut milk) and mix them together in cup (I love using little mason jars). I added 1/2 tsp of pumpkin spice (cinnamon,nutmeg,cloves) to this batch and it was delicious with out using any sugar! Store it in the fridge for at least 3-5 hours or overnight- I tend to stir it on and off in the first hour or so to prevent clumping of the chia seeds.

BAKED Zucchini Chips

delicious baked zucchini chips

               I was craving a healthy snack this afternoon and decided to try my hand at whipping up some baked zucchini chips! I have been thinking about different healthy snack ideas for my upcoming Sweet + Skinny Detox Meal Plan and these fit right in perfectly! They are super healthy, easy to make and really satisfy that crunchy potato chip craving.

Baked Zucchini Chips

Preheat your oven to 225 degrees. Slice a zucchini very thin, you can use a mandolin if you have one but cutting them as thin as you can with a good knife works just fine! Spray 2 baking sheets with olive oil cooking spray and spread out your zucchini slices evenly so they do not overlap. Sprinkle some garlic, oregano and a little salt and pepper to  your liking and bake them for 1 hour and a half to 2 hours, depending how thin you slice. You’ll know they’re done when they get a little brown and turn crunchy! 

Healthy Crispy Cauliflower with Jeff Kawakami

It’s always a blast spending time in the kitchen with my bestie and team ludo teammate, Chef Jeff Kawakami. What a lot of people don’t know about Jeff from watching The Taste is that he’s a pretty killer healthy cook as well. Jeff makes some vegan dishes that are out of this world and has celebrity clients that require him to make really healthy food, really delicious on the daily. Naturally, I asked him to share with us, an easy, go-to snack that’s both delicious, healthy and ‘man-friendly’. This healthy, crispy cauliflower recipe is sure to be a guilt free crowd pleaser.

Crispy Cauliflower

1 cauliflower cut into florets
1 egg
1 egg white
1.5 tbsp of dijon mustard
hot sauce to taste
1 tsp of garlic powder
1 cup of parmesan cheese
1 cup panko breadcrumbs
salt and pepper

Preheat oven to 375 degrees. Lightly grease a baking sheet. Cut your cauliflower head into florets and place in a large bowl. Add eggs and lightly toss the cauliflower in them. Add you mustard, hot sauce , garlic powder, parmesan and bread crumbs and toss till cauliflower is covered in mixture. Salt and pepper to taste and then spread out the cauliflower on your baking sheet. Bake for 10-15 minutes, they are finished when the edges are light, golden brown and crispy.

Homemade Almond Butter

healthy, homemade almond butter recipe - so easy, affordable and delicious and packed with healthy fats!

                Currently, I’m training for the More/Fitness Magazine half-marathon in NYC as well as recipe testing for my upcoming Sweet + Skinny Summer Detox. I have been on a mission to find some delicious, protein packed foods that are light Senough to keep you slim but substantial enough to power you through a long sweat session. It’s safe to say almond butter has become my new best friend!
I scoop it into my smoothies, add it to my oatmeal and love having it on some sliced green apples before my morning run. It’s packed with protein and good for you fats that my body needs to keep up with all my training. Almond butter satiates me and gives me a great, clean energy for the day. You can count on it being all over the recipes for my new detox and upcoming blog posts.
To make things even more exciting, I decided to go out on a limb and make it at home with my new Samson Juice Extractor. I had seen in the manual that it was possible but hadn’t really thought to give it a go till recently when my almond butter habit had been getting a little expensive. To my surprise, making homemade almond butter was incredibly easy with my Samson and it came out so delicious that I had to share the recipe with you!

Sweet + Skinny Raw Homemade Almond Butter
If you’re using a Samson Juice Extractor like mine, simply switch to the mincing head from the juicing one. Turn it on and toss your almonds in the head at the top. (I’m sure this would be possible in a food processor if you don’t have a juicer as fancy as mine – definitely don’t try it on a regular juicer, you will break it!)

¾ cup of raw almonds
2 tsps of coconut oil
1 tsp of pure vanilla extract
1 tsp of pumpkin spice

Put your almonds through and you should have a slightly dry ground almond paste. Mix in the rest of your ingredients and feel free to knead it with your hands like sugar cookie dough. It will be slightly drier than the stuff you buy in a jar, if you prefer it a little creamier feel free to add additional coconut oil to your liking. Macadamia nut oil also works well if you are not a fan of the coconut.


A Healthy Shamrock Shake

healthy shamrock shake recipe aka mint chocolate chip smoothie recipe for when it's not st. patrick's day!

For those of you who love being festive with your food as much as I do, here is a fun little smoothie you can whip up in the morning to show off some Irish pride! It’s also equally delicious, if you just need to satisfy a mint chocolate chip milkshake craving.. ;)


A Healthy Shamrock Shake (aka. my mint chocolate chip smoothie)

Simply blend 1 banana, 1/2 an avocado, 4 leaves of Romaine (or a handful of spinach), 1 cucumber (seeds out/skin off), 3/4 cup almond milk, a couple fresh mint leaves (if mint’s your thang – if not skip it!), a tbsp of cashew butter (any nut butter will do though!) and blend it all together! If you’re a mint chocolate chip fan – mix in some small vegan chocolate chips after it’s all blended. Enjoy your dessert for breakfast treat and skip all the green dye colored food during the day! 

Vegan Pumpkin Balls

vegan pumpkinballs
These little oat filled treats are great to have around the house if you’re a snacker in need of a healthier option. They are also jam packed with fiber so just one (or two) will keep you feeling satisfied till your next meal. I have to be honest, they are definitely more along the lines of a granola bar kinda deal than they a cookie. You’ve been warned! That said, they are still very delicious. I love having them as a breakfast on the go, I can just throw 2 or 3 in a little zip lock and eat them on my way in the morning.

Vegan Pumpkin Balls
3 cups gluten free oats
1 cup pumpkin puree
1 tsp vanilla
1/2 tsp cinnamon
1 tsp pumpkin pie spice (I use this liberally)
1 tbsp flax seed meal
1 cup of crushed cashews
1/2 cup vegan (or regular if you wish) dark chocolate chips

Mix it all together and then make baby balls and place them on a parchment paper lined baking sheet. Put them in the oven at 350 for about 5 minutes. You just want them to set a little bit, you don’t need them to “bake”. Let them cool and enjoy! Super easy snack and you can sub out the chocolate chips for raisins or craisins or add in dried cherries and really have some fun with it!

Green Guru Smoothie


Nothing is better than a GOOD green smoothie to start your week off in the right direction or get you back on track mid week! I love this particular one when I really want to feel nourished and full. It has lots of good for you fats so you won’t start getting the ‘hungries’ around 11am. It’s also fulling enough to drink post work out if you’ve had a really intense sweat session. Totally inspired by Kris Carr’s one in Crazy, Sexy, Diet, a book that I highly recommend to anyone wanting to be more mindful of what they put in their body and take better care of their ‘god-pod’ (body) as she would call it! I hope you give it a whirl for breakfast one day this week, I know it might sound a little funky for a smoothie but you’ll have to take my word, it’s pretty yummy and it will start your day off right and set the stage for making healthy choices all day long!

Green Guru

4 leaves of Romaine
1/2 avocado
1 cucumber
1 banana
whooping tbsp of almond butter
1 cup of coconut milk

Blend it all together and enjoy!

My Green Standard

It’s hard to imagine my life before green juice, in all seriousness, my body runs on this stuff! So naturally, my first book was called JUICESPIRATION : Recipes, inspiration and everything you need to have an amazing juice cleansing journey!an ode to my absolute devotion to the miraculous drink because I’m a total addict. Green juice is an amazing way to give yourself a healthy, nutrient boost anytime, especially once that 4pm slump comes around and it’s a little too late in the day for coffee! Personally, I also think it’s a great way to start your day. I always feel better and want to make healthier choices through out my day when it begins with a big glass of a green juice. For those of you that aren’t full card carrying green juices fans quite yet, I wanted to give you a little preview of one of the recipes in “Juicespiration” and my personal go-to green juice to get you going! Try making my green standard at home or order it at your local juice bar to get you going on your healthy journey and be sure to tag me on facebook/instagram/twitter with @cassandrabodzak #juicespiration with your green juice pics!!


Merry Christmas!


Merry Christmas from my kitchen to yours! I hope you are having a fabulous evening enjoying delicious food with your loved ones!

These adorable little Santa men I made were an easy, delicious and healthy dessert! Just slice open strawberries, carve a little out in the middle and let them dry a bit on a paper towel. In a separate bowl, mix some tofutti cream cheese and powdered sugar till you get an icing like consistency and then place into a pastry bag (or plastic bag) and let it sit in your fridge for a 10-20 minutes. Pipe your icing in your little strawberries bodies and stick some vegan chocolate chips for eyes, it’s strawberry hat and a little extra icing on top! Voila! Adorable little Santa men!


Homemade Cashew Milk


A yummy nut milk can be a saving grace while juicing. I know that’s how I first fell in love with cashew milk! I made my first batch a couple years ago during a made at home juice fast to quell my late night stomach grumbles and fell quickly in love with this easy recipe and delicious ‘milk’!
Cashews are nature’s Prozac, they increase your feel good hormones and in my own opinion, make you feel all warm and fuzzy aside. So you can imagine what a delicious and soothing drink this can be. It’s also loaded with protein and is great post work out as a healthier substitute for a protein shake.

Cashew Milk
1 cup of cashews
2 cups water
Tsp of vanilla extract
Optional – agave, unsweetened cocoa powder or spices (cinnamon, nutmeg and cloves)

Soak your cashews in one cup of water overnight or for at least 4-6 hours. Drain nuts and add them to a blender with one cup of (new) water. Add vanilla extract and whatever other flavorings you desire. I love to use some unsweetened cocoa powder for a decadent but healthy treat – it’s almost like a chocolate milk shake! Although, I have been a huge fan of adding cinnamon, nutmeg and cloves during the holidays because it gives it more of an eggnog like flavor. Have fun, be creative and enjoy!

Dairy Free Hot Cocoa


I don’t know about you but as soon as the NYC winter starts coming, so do my intense cravings for hot cocoa! Ever since I was a kid I’ve absolutely LOVED hot chocolate! Never was a big fan of chocolate milk or sugary beverages but once the temperature got low, I craved that sweet, body warming goodness all too frequently!

Of course, I needed to come up with a healthier alternative and a dairy free one to boot! So once the NYC winter temps started rearing their ugly heads earlier this week, I got to experimenting! Oh, such hard work I had to do, drinking all that dairy free hot cocoa! Here’s my favorite concoction – the picture does not do it justice! Sadly my whipped coconut cream and sprinkles of vegan, gluten free chocolate chips melted and sunk to the bottom before I could grab the camera. However, I’m sure you’ll be seeing a lot more of these beauties on Instagram this winter!

Dairy Free Hot Cocoa
ingredients per single serving
1 cup of almond milk
3 tbsps of unsweetened cocoa powder (my favorite is Valrhona Cacao powder!)
1 can of coconut milk
Handful of mini chocolate chips

Easy as pie to make! First, pour your can of coconut milk into your mixer, place a towel over the head and keep it whipping at medium speed. This will whip your coconut milk while you heat your hot chocolate. If your coconut isn’t getting thick you can add a tsp of xantham gum to help it along. Next, heat your almond milk on the stove in a small saucepan and stir in your cocoa till it’s your favorite temp and chocolatey-ness. When your hot cocoa is done, place it in a mug, dollop some of your whipped coconut milk and sprinkle some mini vegan chocolate chips! Perfect! You have a delicious, sweet winter treat with out all the bad stuff, so you can enjoy it all season long guilt free!


I LOVE pumpkin and these pumpkin chocolate chip cookies are sooo easy to make and delicious, they are truly a “no-brainer”. In this brainless baking segment, I show you how to vamp up your old chocolate chip cookie mix and create something not only healthier and lower in fat than traditional cookies but a treat that tastes even better too!

Candy Corn Parfaits

Another YUMMY, healthy and VEGAN Halloween treat! Check out these easy to make and adorable make parfaits as well as my “hummus pumpkin patch” video for fun, festive and HEALTHY Halloween ideas! Be sure to subscribe to my youtube channel while your there!

Vegan CRACK Bars

vegan protein bar2

And by CRACK, I mean protein but these little suckers are so tasty that they should be considered crack! I literally had to hide them so that I would stop eating them. So bake these in a cookie sheet and then as soon as they cool immediately cut them and put them out of reach or give some to the neighbors, they’re that dangerous.

Okay, now that I’ve got your scared and excited, here’s the recipe!

Preheat your oven to 350 degrees and get your non stick cookie sheet ready on the stove. In a large bowl combine the following ingredients and then mix gently till they are all solidly stuck together and evenly distributed.

2 cups of oats
1 cup of goji berries
2 tbsp of cashews
3/4 cup all natural peanut butter
3 tbsp of hemp seed
1 tbsp of chia oil
4 tbsp of vanilla hemp protein powder
3 tbsp of maple syrup
1/4 cup almond milk
1/2 cup mini vegan choc chips (I Love ENJOYLIFE! brand)

Next spread the whole mixture the size of the pan so it covers all corners. It should be relatively thin, maybe a 1/2 inch – an inch thick. Bake for 5-10 minutes or until the edges get toasty brown. Let cool, and you’ve been warned what to do once they’re all cooled. ;)

Fruity French Lentils

fruity french lentils

I LOVE LENTILS! Seriously. In the winter lentil soup is one of my favorite comfort foods and now that it’s hot outside I needed to find a lighter, more summery way to enjoy my lentils! Inspired by a recipe I found in The Kind Diet, these Fruity French Lentils are the perfect way to enjoy my favorite beans all year round! Enjoy these at home with some Cauliflower Steaks and salad or bring them to a barbecue as a great vegan/vegetarian alternative dish. They are sure to be crowd pleasers!

1/2 cup of lentils
1 cup of water
6 large strawberries, cleaned and chopped
2 tbsp of fresh chopped basil
2 tbsp of fresh chopped parsley
1/2 cup orange juice (I made mine fresh with a juicer)
1/4 cup of balsamic vinegar
a pinch or two of salt

In a saucepan, combine the lentils and water and let boil, mixing the lentils until all the water has evaporated. Chop the strawberries and place them in your orange juice while your lentils cook. When the lentils are finished, drain out any excess water and add in your basil, parsley and OJ’d strawberries. Gently fold the berries in and top it off with your balsamic and salt before your ready to serve. This a delightful light lunch on its own or side dish but can also be combined with some tofu or seitan if you would like something heartier!

Raspberry Key Lime Protein Smoothie


It’s a scorching 90 degrees in New York City today and I was itching for something light and cold for lunch after running around to meetings all morning so I whipped up this delicious and refreshing protein and fiber packed concoction! Give it a whirl this summer!

Raspberry Key Lime Protein Smoothie
1 cup coconut milk
6 ice cubes
1 lime, chopped and skinned
1/2 cup frozen or fresh raspberries
4 scoops of Adonia Key Lime Pie fat free frozen yogurt
4 tbsps of vanilla hemp protein powder (Manitoba Harvest)

Blend it all together and top it off with a lime for a little added festiveness! This delicious smoothie has 10 grams of protein and 10 grams of fiber!

Avocado Toast: ultimate VEGAN breakfast


For those of you that follow me on Instagram (@gosweetandskinny), you have already seen this yummy delight and for those of you who don’t, what are you waiting for?! I post healthy food porn all the time and inspirational sayings! Haha Anyways, back to business, this post is about my new breakfast obsession, avocado toast ! All I do is toast some of my favorite bread ( which happens to be one degree organic’s lentil whole wheat) and then top it off with half of an avocado that I’ve skinned and chopped. Then I drizzle a little olive oil and sprinkle some salt. It’s just as easy as making cereal but is packed with lots of healthy filling fats to start your day off right. Plus as an added bonus, it just happens to be vegan! Double win! I have grown to love this so much that I now prefer it to almost any other breakfast, which is why I just had to write about it for you guys! Give it a whirl this week and you just might develop a seriously healthy addiction! ;)

Summer Avocado Salad


                Nothing says summer quite like colorful, light salads and this Summer Avocado Salad certainly fits the bill! I have been having some fun lately trying out various recipes for upcoming projects and I fell in love with this one! It’s perfect on it’s own as a light starter for your summer backyard dinner party or you can serve it with whole pita chips as an appetizer. Enjoy!

Summer Avocado Salad

2 Avocados (or one avocado per person)

3/4 of a mango chopped

1/4 of red pepper, seeded and finely chopped

1/4 green pepper, seeded and finely chopped

1/2 cup of grape tomatoes, sliced

1/4 of a cucumber, skinned and chopped

1/4 of a red onion, chopped


juice of 1/2 a lemon, 1/2 a lime, 1 tbsp of Olive Oil and a pinch of salt

Combine all ingredients in one bowl, cutting and slicing your avocados last (so that they don’t brown prematurely), mix up your “dressing” in a separate bowl and then toss it in with all the veggies and fruits. Serve either as a dip with whole wheat pita chips or in a fun glass (like I did) as a creative, light starter for your festive summer dinner party! Tastes so fresh and so summery, you’re going to love it!

Thanks for reading! I love that Go Sweet and Skinny is your go-to website for healthy living tips, vegan, vegetarian and low fat recipes, and dieting advice. Let me know if there’s a healthy recipe you want to see and feel free to ask me questions. I’m here to help!


It’s late, I’m tired but I’m still hungry and I hate going to bed with my tummy grumbling! Can you relate? I bet you can. Late night snacking can be a real diet enemy! You’re good all day, eating healthy, delicious meals and then midnight rolls around and you’re still working or just out with your friends, hunger strikes and you’re just too tired to make a good, healthy choice! Eating junk late at night is not only sabotaging your healthy daytime diet but it can leave you feeling gross and bloated when you wake up the next morning! Here’s a little tip video I put together for you guys so that you can be prepared for those late night cravings, keep these snacks on hand and you can go to sleep with a happy tummy and wake up being really glad you didn’t ruin your diet!

Thanks for reading! I love that Go Sweet and Skinny is your go-to website for healthy living tips, vegan, vegetarian and low fat recipes and diet advice. Let me know what healthy recipes you want to see on the site and ask any questions your may have. I’m here to help!