When I was a kid, my dad would occasionally make cinnamon apples for a late night treat and the entire house smelled like a warm apple pie. When you microwave apples, the natural sweetness emerges and there's no need to add any sugar! They are a delicious snack on their own, but if you're looking to spice up your overnight oats, give this a try!
Apple Cinnamon Overnight Oats
For the oatmeal:
1/2 cup gluten free rolled oats
1/2 cup unsweetened vanilla almond milk (or your favorite plant based milk)
A dash of salt
A few drops of liquid stevia
Mix together and cover. Refrigerate for a least a few hours, or overnight.
For the apples:
Dash of cinnamon
Core and chop apple and put into a microwave safe dish. Sprinkle with lots of cinnamon! Microwave for 2-ish minutes, until apples are soft. Give them a quick stir and allow to cool for a few minutes.
When ready to eat, give your oats a quick stir, top with cinnamon apples and your favorite nut butter. I used Abby's Better French Toast Pecan for this serving and WOWZA!
You could eat this for dessert, it's so naturally sweet and delicious! ENJOY! XO
I hope you had a wonderful Easter weekend! Anyone else forget how long it takes to get everyone dressed up and out of the house?!
Anyway, we had a great time with family all weekend long, and enjoyed some delicious meals and a lot of treats. I was feeling it yesterday!! I'm back to 100% today after fueling my body with a lot of fresh, whole foods yesterday!
You know I don't skimp on the treats, though, even after an indulgent weekend!! There are a lot of ways to make healthy treats, and this low carb chia pudding really hits the spot.
You may only know about chia from those famous Chia Pets we used to grow (cha-cha-cha-CHIA!), but believe it or not, eating those little seeds provides many health benefits!
1/2 cup full fat coconut milk
2 Tbls. chia seeds
Splash of vanilla extract
Mix together and refrigerate until thickened. When ready to eat, add:
1oz mashed raspberries
A serving of your favorite nut butter (I used Abby's Better date pecan!)
A few dark chocolate chips
We are trying a new food cycle in the FASTer Way VIP this month, and low carb for us meat-eaters on Fridays during Lent has proven to be a bit of a challenge! But you know I'm always up for a challenge :)
Edamame is a great plant-based protein source, and when you toss it in olive oil and season with some sea salt, it is a really delicious snack!
In addition to being a good source of protein, edamame contains all 9 essential amino acids, which help us to build muscle and boost our immune function. It is also a good source of fiber (always a plus!!), folate (good for our blood vessels), vitamin K (good for heart and bone health), calcium (good for our bones, heart, muscles and nerves) and magnesium (also good for our bones, heart and muscles).
Those little beans definitely pack a big healthy punch!! Here's how I make them:
1/2 cup frozen shelled edamame
1 tsp. olive or avocado oil
Sea salt, to taste
Pre-heat air fryer. Toss edamame in oil and air fry at 400 degrees for about 4-5 minutes, or until a little brown and toasty. If you don't own an air fryer, you can spread edamame on a sheet pan and roast in the oven at 425. Season with salt and ENJOY! XO
If you carb cycle or follow a keto diet, you know the struggle...sometimes you just need a sweet treat! Fat bombs are a great way to get some extra fat into your day, while satisfying your sweet tooth!
And who doesn't love a peppermint patty? These fat bombs are sure to please every low carb eater in the house.
The recipe calls for both coconut butter and coconut oil. Coconut oil is a superfood, which may promote heart and brain health, boost immunity and encourage fat burn. Coconut butter has similar benefits, but it is made from the meat of the coconut. Similar to other nut butters, it can be enjoyed with your favorite fruit, blended into smoothies, or just by the spoonful!
Peppermint Patty Fat Bombs
Makes 24 fat bombs
For the mint layer:
1/2 cup melted coconut butter
1/2 cup melted coconut oil
2 Tbls. collagen peptides
1 tsp. peppermint extract
12 drops liquid stevia
Combine the above ingredients together and use a tablespoon to fill a mini muffin tray, silicone molds or ice cube trays. Pop into the freezer for a few minutes until solid. While freezing, make the chocolate layer!
For the chocolate layer:
1/2 cup melted coconut oil
1/2 cup cocoa powder
1 tsp. vanilla extract
20 drops liquid stevia
Mix the above ingredients together. When the mint layer is frozen, take out of the freezer and use a teaspoon to top each bomb with a layer of chocolate. Pop back into the freezer for a few minutes until frozen.
Remove from your molds and ENJOY! Store the leftovers in the freezer. XO
Each fat bomb contains 119 calories, 12.2 grams of fat, 0.7 net carbs and 1.4 grams of protein.
We are in the middle of a sugar elimination challenge in the FASTer Way VIP group, and surprisingly, it hasn't been as difficult as I thought it might be! I think the hardest/most disappointing part is realizing how many of my regular foods contain sugar. Bacon has sugar?? So do many of our favorite spice mixes!
We are not about deprivation on the FASTer Way program. In fact, we celebrate our leg day workouts with donuts!! So this elimination is not about completely removing sugar for the rest of our lives, but rather to bring awareness to the foods that we regularly consume that contain sugar.
My beloved granola contains coconut sugar, so that means I have to find a new go-to lunch, for at least the next few weeks. I love to have a smoothie or smoothie bowl for lunch because I think they're delicious and refreshing and full of so many nutrients! I whipped this one up today and it was so good I had to share!
PB Banana Date Smoothie
1 cup unsweetened almond milk
1 banana (frozen is ideal!)
2 Tbls natural peanut butter
1-2 Medjool dates
1-2 servings of collagen (or your favorite protein powder)
cinnamon, to taste
Add ingredients to blender and mix well. It takes a little longer to get the date chopped small enough to fit through your straw! If your banana is not frozen, add some ice to thicken it up.
Protein balls are a delicious and healthy snack! I love to whip up a batch and keep them in the freezer so I can grab one or two here and there throughout the day. This recipe is based on our favorite homemade Perfect Bar recipe, but I cut back on the oats, added chia seeds and rolled into balls!
Chia seeds are loaded with fiber, protein and omega-3 fatty acids. They're very nutritious without adding a ton of extra calories, so I like to add them to anything I can!
You can get creative with these - add coconut, chocolate chips, mini m&ms, raisins, etc. Make it fun so your entire family can enjoy them! We have a peanut allergy in our house, and the other two don't care for peanut butter, so I get to make them the way I like :)
Here's what you need:
1 cup gluten free rolled oats
1/4 cup chia seeds
1 cup vanilla protein powder (we prefer vegan to keep these dairy free)
1 cup natural peanut butter (I like crunchy!)
3/4 cup honey
Grind the oats and chia seeds in the blender. I like to leave a tiny bit of whole oats, but up to you as to how long you blend.
Pour into mixing bowl, add protein powder and stir until combined. Add honey and peanut butter. Stir until well combined. Give it a taste....SO GOOD!
I have a #70 cookie scoop, which is just shy of a tablespoon, and that gives me 44 protein balls. Use whatever scoop or spoon you have! Roll them out and put them on a piece of waxed paper. Transfer to a zipper freezer bag and store in the freezer. They won't last that long, but I imagine they'll be okay in there for a week or two. ENJOY! XO
Have a sweet tooth? So do I!! These peanut butter dates hit the sweet spot for me, and I know they will for you as well. I made them on vacation and, you guys, I seriously passed up ice cream for dates!
Dates are pretty healthy too, so you can feel good about eating them. They are a great source of carbs, high in fiber and contain disease-fighting antioxidants.
I bought these dates at Trader Joe's but you can get them at any grocery store. Be sure your peanut butter is natural so you don't add any unnecessary sugar to these already sweet treats. I topped with some dark chocolate chips for extra pizazz, but that's totally optional.
To make them, slice open each date and remove the pit. Stuff with peanut butter (creamy or crunchy, up to you). Add chocolate chips if desired. Pop in the fridge for a bit. When ready to eat, sprinkle with a little bit of pink Himalayan salt. ENJOY! XO
Food is fuel.
I love to cook and bake recipes that incorporate healthy whole foods and those nutritious macro and micronutrients into our daily diets. I also like to make treats though, because let's face it, everyone loves a good sweet now and then! My favorite part about cooking, though, is sharing my latest recipes with others. ENJOY! XO