Raw Walnut Chocolate Pie

DSC_0019

Yumm, yumm, yumm, YUMMY!!! These were the words that my mind was yelling as I ate this yummy treat. I made it for Father’s Day weekend and I believe it was gone in less that 10 minutes. I try to limit sugar as much as possible, but we all need a treat every once and awhile. This delicious goodness definitely has a good amount of sugar, but with very minimal ingredients and “healthier” sugar options like dates and pure maple sugar, and for all you Gluten Free fan, yes this is free of gluten too!

Ingredients

For the crust:

  • 1 1/2 cups pitted dates
  • 1  cups walnuts
  • 1/2 sesame seeds

For the filling:

  • 1/2 cup cocoa powder
  • 1/4 cup coconut oil, melted
  • 1/2 cup pure maple syrup
  • 1/2 unsweetened shredded coconut
  • 1 tsp. sea salt

Instructions

  1. To make the crust, pulse the dates and pecans in a food processor until it forms a dough ball. 
  2. Grease a 9-inch pan lightly with coconut oil. Press the dough into the pan and spread it out evenly into a pie crust shape, raising it at the side. Make sure there are no holes in the bottom.
  3. To make the filling, blend the melted coconut oil, cocoa powder, maple syrup, shredded coconut and salt in a food processor until it’s completely mixed.
  4. Garnish the top with walnuts and sea salt if desired.
  5. Refrigerate your pie until the filling sets.
  6. Remove it from the refrigerator about 10-15 minutes before serving. 
  7. ENJOY!!!

DSC_0021

Cauliflower Hamburger Buns

DSC_0028

Eating these cauliflower buns with my slow cooked chicken and guacamole was HEAVENLY! The only downfall was that I did not make more because they were gobbled up way too fast. These make for a great alternative to your hamburger buns. They are easy to make with very few ingredients. This recipe is yet just another one of the many amazing things you can make with cauliflower.

Ingredients

  • 1 head Cauliflower 
  • 3 Tbsp almond flour
  • 1 1/2 Tbsp coconut flour
  • 3 eggs
  • 1 Tbsp rosemary
  • 1 Tbsp basil
  • 1 tsp Salt

Instructions

  1. Pre-heat oven to 400 degrees.
  2. Cut the cauliflower heads off and place in food processor until it turns into a rice like substance.
  3. Place cauliflower rice in glass bowl, cover with thin towel and microwave for 8-10 minutes until tender.
  4. Cool cauliflower on thin towel, once it has cooled, ring out AS MUCH water as you can. The more water you get out, the less mushy the buns will be.
  5. Mix all of the ingredients in large bowl.
  6. Shape into circles onto a well oiled cookie sheet or parchment paper. I used a Mason Jar lid to shape the circles.
  7.  Cook for 15-18 minutes then flip the buns and cook another 15-18 minutes. You want the edges to be golden brown.
  8. Remove and place onto a cooling rack.
  9. Enjoy!!!

DSC_0024 DSC_0029

Avocado Berry Popsicles

 

DSC_0006

That’s right I said AVOCADO berry popsicle! Don’t let the thought of avocados in your popsicle scare you, they actually give the popsicle a smooth texture without the overwhelming avocado flavor. No one would even guess that there is avocados in your recipe.

Ingredients

  • 2 ripe bananas
  • 1 ripe avocado – pitted and scooped out.
  • 2 cups of berries – you can use any kind, I used a mixture of strawberries, raspberries and blackberries.
  • 1-2 Tbsp. Honey

Instructions

  1. Add all of the ingredients to your blender and mix until smooth.
  2. Poor mixture into popsicle mold or ice trays.
  3. Place in freezer until completely frozen.
  4. ENJOY!!!

DSC_0011

Broccoli Avocado Salad

DSC_0005

Top 10 Reasons Why You Should Be Eating More Broccoli

Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Cancer Prevention
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Diet Aid Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Eye Health
Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

Heart Health
The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Broccoli Avocado Salad

Ingredients

  • 1 Tbsp Ground Mustard Seed
  • 1 Tbsp Red Wine Vinegar
  • 1 Tbsp Balsamic Vinegar
  • 2 tsp Basil
  • 3-4 Tbsp Olive Oil
  • 1 Head broccoli stem cut off.
  • 1 Avocado – sliced into cubes
  • 1/4 cup Sesame Seeds
  • 1/4 cup Roasted Almonds

Instructions

  1. Mix the mustard, vinegar, olive oil and basil into a small bowl.
  2. Mix the broccoli, avocados, seeds and nuts into a large bowl.
  3. Poor the liquid ingredients over the broccoli salad and mix together.
  4. Enjoy!!!

DSC_0006

Stability Ball Core & Butt Routine

I love using stability ball for myself and all of my clients. They are a great way to add progression to any exercise by creating instability which will incorporate more muscle during your movements, and will also require you to create balance while working those muscle.

This workout is great for your legs/butt and core. You will definitely feel the burn afterwards, and if you don’t, work harder next time!

– 20 reps
– 2-3 sets
– Repeat 2-3 times a week

Rainbow Leg Raiseseach side is one repDSC00178 DSC00182 DSC00184

PlankFeet on ball & forearms on ball – 20- 30 seconds each exercise

DSC00187DSC00203

Back Hyperextension – 20 reps – hold for 2 seconds
DSC00193
DSC00190Plank Crunch20 reps – hold for 2 secondsDSC00197DSC00195Lifted Hamstring Curls20 reps – hold for 2 seconds
DSC00199 DSC00201Kneeling Lat Pulls20 reps – hold for 2 seconds
DSC00208 DSC00209

Single Leg Hip Lift20 reps each leg –  hold for 2 secondsDSC00210 DSC00213

Squat With Overhead Lift20 repsDSC00217DSC00219

 

Rosemary Sweet Potato Fries

DSC_0024 We Love our sweet potato fries in this household. If you are a fan of fries, but want to try a healthier option, you will love these! Not only are sweet potatoes better for you than regular potatoes, but these are also baked, not fried. Sweet potatoes have high nutritional value,  a 1 cup serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C. Sweet potatoes are also high in calcium, folate, potassium and beta-carotene. Beta-carotene is an antioxidant which converts to Vitamin A in the body. One serving of sweet potatoes can provide you with as much as 700% of the US RDA for Vitamin A. The Center for Science in the Public Interest rates sweet potatoes as the number one most nutritious vegetable because they such are so nutritionally rich. Sweet potatoes are low on the glycemic index, they have a glycemic load of only 17, when in comparison, a white potato has an index of 29.

Ingredients

 

  • 4-5 potatoes – pealed and cut 1/2 inch long
  • Olive oil – to coat
  • 2 Tbsp rosemary
  • 2 tsp. paprika
  • salt – to taste

Instructions

 

  1. Pre-heat oven to 450 degrees F.
  2. Line a sheet tray with parchment.
  3. In a large bowl toss sweet potatoes with just enough oil to coat.
  4. Sprinkle with salt, paprika and rosemary.
  5. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd.
  6. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes.
  7. Let cool 5 to 10 minutes before serving.
  8. Enjoy!!!

DSC_0032

Coconut Protein Snacks

DSC_0007 I made these for a post workout option or even on those mornings when I need something really quick and easy. I’m not saying that you should eat these every morning, but they are a great option in those moments when you need something quick. They are also sweet enough that to me they taste like a treats, so I also like to eat them when I need something sweet.

Ingredients

  • 3/4 cup  protein powder – I used chocolate
  • 1 cup unsweetened coconut shreds – plus 1/4 cup of shreds to cover the balls.
  • 3/4 cup almond flour
  • 1/2 coconut oil
  • 1/3 almond butter
  • 1/4 cup pure cocoa powder
  • 2-3 Tbsp milk – almond, coconut, dairy or water
  • liquid stevia – to taste

Instructions

  1. Add all of these ingredients together in a big bowl and mix until well blended.
  2. Roll small amounts into a ball.
  3. Roll balls in coconut shreds until covered.
  4. Refrigerate or freeze until hard.
  5. Store in an airtight container in the fridge or freezer.
  6. Enjoy!!!

DSC_0014

Toasted Coconut Caramel Cookies

DSC_0015Chewy, Yummy Goodness!!! That should actually be the name of these cookies. They are crispy on the outside and gooey on the inside.

Ingredients

  • 1 cup unsalted cashew butter (see notes)
  • 1/2 cup unsweetened coconut shreds
  • 10 pitted dates (soaked in water for 30 minutes)
  • 2 Tbsp water
  • 1-2 Tbsp pure maple syrup
  • 1 tsp pure vanilla extract
  • 1/4 tsp sea salt

Instructions

 

  1. Pre-heat oven to 325 degrees.
  2. Spread out the coconut onto a lined baking sheet. Bake for about 5-7 minutes. Watch it carefully.
  3. Once the coconut is toasted, set it aside to cool for a minute.
  4. Turn the oven temp up to 350 degrees.
  5. In a food processor, combine the cashew butter, toasted coconut, vanilla, maple syrup and sea salt.
  6. Drain the water that the dates were soaking in and add them to a blender with 2 tablespoons new water. Pulse until you get a caramel.
  7. Add the caramel to the food processor and pulse a few times, until it is blended in the dough.
  8. Spoon cookies onto a lined baking sheet. – I used a cookie scoop for this.
  9. Bake for about 12-15 minutes.
  10. Let the cookies cool completely before removing them off the baking sheet. Otherwise, they may fall apart.
  11. Store in the fridge or freezer in an airtight container.

*You can find cashew butter at most health food stores, or you can also make it yourself. Just use 2 cups cashew pieces. Put them in the food processor and blend for 5-7 minutes.

DSC_0028

Curry Burger Over Sweet Potato Pasta

DSC_0009

This meal was voted a 10+ in my house the other day. The combination of the curry burger and sweet potato pasta was awesome! This makes for a great option If you are trying to eliminate processed breads and pasta, but still want to eat your burger. I used a spiralizer to cut my potatoes, if you do not have one you could thinly slice you potatoes. I would though highly suggest getting a spiralizer because of the many different option of what you can use it for.  You can buy one HERE on Amazon.

 Ingredients

Burger-

  • 2 lb. ground meat ( I used Moose,  try to get your meat from a good source e.g. – grass fed  from farmers)
  • 2 tbsp curry
  • salt & pepper – to taste
  • 1/2 lemon – juiced
  • 1-2 Tbsp. olive oil
  • 1/2 onion – chopped
  • 3 gloves garlic – crushed
  • 1/4 cup sun dried tomatoes

Pasta-

  • 2 sweet potatoes – sliced with a spiralizer
  • 2 tbsp olive oil
  • 3 tbsp. water
  • 1 1/2 tsp oregano
  • salt & pepper – to taste

Instructions

  1. Add the olive oil to a pan, once the oil is heated add the chopped onions. Sauté onions until translucent and tender.
  2. Add the garlic to the onion and sauté for 2-3 minutes.
  3. Mix all of the burger ingredients to together in a large bowl, until everything is well blended.
  4. Form the meat into medium sized patties.
  5. Put the patties on your grill until fully cooked.
  6. Add olive oil to the pan and heat.
  7. Add all of the sweet potato ingredients to your pan with oil.
  8. Cover the pan and let the potatoes steam for 8-10 minutes, stirring occasionally.
  9. Add a small amount of potato pasta to a plate, then place the burger on top of the pasta.
  10. Enjoy!!!

Mix Up Your Core Routine

If you are stuck doing sit-ups when it comes to working your core, then it is time you mix things up. Try these 4 awesome exercises that will work multiple muscle in your core. They are simple to perform, but if done right it will definitely work your body.

  • 30 seconds each exercise
  • Perform the full circuit 2-3 times
  • Try these moves 2-3 times each week

Up & Down Planks – 1-Start on a forearm plank 2-Raise the right side of your body by pressing your right hand against the floor and straightening your arm. 3-Do the same for you left side 4-Lower yourself in the same manner. *Switch the side you start raising with.
DSCN1116DSCN1120

Side Hip Dips1-Get into a side plank position 2– Lower down and tap your hip to the floor 3-Raise back up into a side plank *30 seconds each sideDSCN1121DSCN1124

Hip Twist1-Start in a low plank 2-Twist your hips to one side lowering to the floor 3-Twist to the other side lowering to the floor *Only twist your hips, keep your chest facing the floor.DSCN1129DSCN1131Seated Rows 1-Get into a C sit position, back is straight and knees are to your chest 2-Lower your legs and shoulders to the floor as low as you can go 3-Come back up to C sit positionDSCN1134DSCN1136