• WEEKLY DISH: Protein Pudding Popsicles

    Celebrate with

    Protein Pudding Popsicles!

    Just in time for July 4th, we’ve whipped up a frozen goody for you to take to the family picnic! The perfect dessert that’s healthy, low in sugar and fat and will cool you off in the hot sun. Oh, did we forget to mention that it’s decadent, creamy and delicious as well? See for yourself!

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    Decadent Pudding Popsicles

    We know you want to make some! With about 17 grams of protein per popsicle, 6 grams of sugar, 1 gram of fat, and a total of 132 calories; it’s a power-packed snack for anyone to enjoy! Here’s the 3 fantastic flavors combinations we mixed up (and they were loved by all), but you can try any crazy combo you like:

    -Deep Chocolate Meal Replacement & Banana Cream Instant Pudding
    -Vanilla Bean Meal Replacement & Cheesecake Instant Pudding
    -Chike Iced Coffee Protein & Chocolate Fudge Instant Pudding

    Gotta have it? Get our Chocolate and Vanilla Meal Replacements and Chike Iced Coffee Protein below on our website. Let us know if you like them!

    Shop now

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    8691 Wadsworth Road, Suite 130
    Wadsworth Ohio 44281
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  • Basic Scrambled Tempeh



    Total Time:20 mins

    Prep Time: 5 mins

    Cook Time: 15 mins


    Servings: 4

    Units: US | Metric

    3 tablespoons olive oil, divided

    1 lb tempeh, cubed

    1 red bell pepper, thinly sliced

    1 small red onion, thinly sliced

    3 garlic cloves, minced

    2 teaspoons dried thyme or 2 tablespoons chopped fresh thyme

    ¼ teaspoon salt

    fresh black pepper

    4 large leaves swiss chard, torn into pieces (or any leafy green)


    1 Preheat a large, heavy-bottomed pan over medium heat. Saute the tempeh in 2 tablespoons olive oil for about 7 minutes, stirring often, until lightly browned.

    2 Add red bell pepper and onion and drizzle in remaining oil. Saute for about 5 minutes until veggies are softened but still slightly crunchy. Add garlic and thyme and saute for 2 more minutes.

    3 Season with salt and pepper. Add greens and saute until just wilted. Serve immediately.

    Nutritional Facts for Basic Scrambled Tempeh

    Serving Size: 1 (174 g)

    Servings Per Recipe: 4

    Amount Per Serving

    Calories 330.0

    Calories from Fat 202

    Total Fat 22.5 g

    Saturated Fat 3.9 g

    Cholesterol 0.0 mg

    Sodium 158.4 mg

    Total Carbohydrate 15.2 g

    Dietary Fiber 1.2 g

    Sugars 2.0 g

    Protein 21.7 g


  • WEEKLY DISH: Mapo Dofu

    Mapo Dofu


    Photo: Mapo Dofu

    TOTAL TIME: 30 min

    Prep: 10 min

    Inactive Prep:–

    Cook: 20 min

    YIELD:4 servings



    Place the noodles in a large bowl and cover with boiling water. Let soak until softened, 10 to 15 minutes. Drain and toss with 1/2 teaspoon toasted sesame oil to prevent sticking.

    In a small saucepan or wok , heat the beef stock to a simmer and then keep warm on low heat.

    In a small frying pan set over medium heat, dry-toast the peppercorns until fragrant. Remove from the heat and crush in a mortar and pestle , place in a plastic bag and crush with a rolling pin or use a spice grinder .

    Heat a wok over high heat and add the peanut oil . Add the garlic, ginger , chili and 1 tablespoon of the ground peppercorns and stir-fry a few seconds. Add the pork and chili bean sauce and continue stir-frying. As the pork browns, add the rice wine. When the pork has browned, add the tofu and mix gently. Season the stir-fry with soy sauce,
    black rice vinegar , the remaining 1 teaspoon sesame oil, salt and ground white pepper.

    Add the hot beef stock to the pork and tofu and bring to a boil. In a small bowl, stir together the cornstarch and 2 tablespoons water, then stir into the sauce to thicken. Stir in the scallions and remove from the heat. Serve over the noodles and sprinkle with the remaining peppercorns.


  • WEEKLY DISH: Pan-Seared Salmon with Kale and Apple Salad

    Recipe courtesy of Food Network Kitchen

    From Food Network Kitchens

    The star of this dish is the kale salad. It’s crunchy, tangy and sweet!

    Pan-Seared Salmon with Kale and Apple Salad

    Total Time:

    40 min


    20 min


    10 min


    10 min


    4 servings




    • Healthy

    Total Time:

    40 min


    20 min


    10 min


    10 min


    4 servings



    • Four 5-ounce center-cut salmon fillets (about 1-inch thick)
    • 3 tablespoons fresh lemon juice
    • 3 tablespoons olive oil
    • Kosher salt
    • 1 bunch kale , ribs removed, leaves very thinly sliced (about 6 cups)
    • 1/4 cup dates
    • 1 Honeycrisp apple
    • 1/4 cup finely grated pecorino
    • 3 tablespoons toasted slivered almonds
    • Freshly ground black pepper
    • 4 whole wheat dinner rolls

    Bring the salmon to room temperature 10 minutes before cooking.

    Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.

    While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples , cheese and almonds to the kale. Season with pepper, toss well and set aside.

    Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula , and cook until it feels firm to the touch, about 3 minutes more.

    Divide the salmon, salad and rolls evenly among four plates.

    Per serving (1 fish fillet , about 2 cups of salad and 1 dinner roll): Calories 620; Fat 36 g (Saturated 8 g); Cholesterol 85 mg; Sodium 730 mg; Carbohydrate 40 g; Protein 39 g; Fiber 7 g; Sugars 14 g