Although technically tomatoes are fruit aren’t they?!

Either way, fruit or veg . . . these deliciously simple roasted baby tomatoes . . . life. changing.

And I know what you’re thinking . . .

1 – “Em, They’re just tomatoes, calm down”

To this I say, I’m really sorry but I just can’t!!!!

2 – “Em, week after week you tell us all about your new fave thing and declare it to be deliciously simple and seriously life-changing”

You know what?!

You, my friend, are 100% correct!

But, I mean it.

Every.

Single.

Time.

Those of you who follow along on Facebook and Instagram (especially those of you who watch my stories) will know that I have been roasting alllll of the tomatoes pretty much every single week going on a good few months now #cantstop #notsorry

I have no idea where the idea came from or why I didn’t think to do it earlier, especially considering how much I love to roast all the things

But you guys . . . these roasted baby tomatoes are everything I want to eat on anything and in everything now and forever!

They are just so good!

Something truly magical happens when you roast these delicious little gems . . . the edges get all crisp, crunchy and gloriously caramelized *swoon* but, the middle gets soft, tender and deliciously jammy.

And then there’s the flavor . . . it’s kind of hard for me to explain so you’re really just going to have to trust me on this and GO MAKE THEM ALREADY so you can taste the magic for yourself but, somehow the flavors both intensify and mellow out at the same time?!

The contrast in flavors with the natural sweetness of those ripe, little rubies and that gentle hit of salt just marries so perfectly together, it really is magic in your mouth.

And, of course the contrast in texture with the crispy edges and that jammy little center  is all kinds of incredible!

I mean, would you just look at them?!

Plus, serving anything with roasted tomatoes just sounds kinda fancy don’t you think?!

Although, in all honesty, this “recipe” , if you could even call it that , is so easy to make it’s kind of ridiculous.

Especially considering how insanely delicious the end result is!

I think that’s why it’s taken me so long to put this post together, because I guess I thought it was to simple to share?! But now I’ve decided that simple or not, it’s just to delicious to keep to myself.

Besides, minimum effort and maximum flavor is what I’m alll about!

And these deliciously simple, roasted baby tomatoes certainly deliver the goods, and in a very big and real way might I add, on both of those accounts!

3 ingredients and 15 minutes is all you need and life as you know it will be changed forever.

And yes, I really do believe that!

Once you have your pretty little maters’ all richly, roasted and ready for devouring the ways you can enjoy them are virtually limitless!

Throw them into a simple salad or simply add a big spoonful on to some mashed avocado on toast.

Or, use them to make this quick and easy pico and take your burrito bowl to the next level . I’m thinking we should definitely use them to make this quick and easy, 3 ingredient chicken bruschetta too!

All natural, quick, easy, crisp, crunchy, soft, tender, salty, sweet, deliciously simple, oven roasted baby tomatoes.

3 ingredients, 15 minutes – life as you know it will be changed FOREVA!!!!!!

Make them. Eat them. Love, love, love them!

Enjoy xo

_________________________________________

Question of the day –

Are you a fellow roasted veg (or in this case, roasted fruit) lover?! Whats you’re favorite way to prepare them? And of course how do you like to eat yours ?! Tell me . . . details please

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your deliciously simple, life changing roasted tomatoes (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Deliciously Simple, Life-changing, Roasted Baby Tomatoes first appeared on Better with Cake.

You guys, this smoothie . . . honestly, I have no words!

Subtly sweet, seriously creamy, spiked with the perfect hit of vanilla, a hint of minty freshness & it’s choc-full of choc chips!

You can’t beat a classic like cookies and cream & adding a touch of matcha, a hint of mint + some extra chocolate = best idea, ever!

A matcha made in heaven! Sorry #notsorry it had to be done!

Not only does it taste incredible but, it also packs a nutritional punch!

It’s rich in antioxidants, high in calcium, potassium, magnesium, iron & fiber.

It’s a natural anti-inflammatory!

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration & restoring energy levels (both mental & physical).

And, it’s packed with protein & gut healing goodness!

Super smoothie say whatt?!

So much goodness in one pretty little cup!

Healthified or not, I can’t think of a better way to celebrate St Patricks day or just kick start your day than with a cup of this deliciousness!

You in?! Of course you are, you’re cool like that!

Gluten Free – Dairy Free (if you want) – BANANA FREE (!!) – DATE FREE – Sugar free –  Low carb – Paleo – Keto – 100% vegan friendly! But most importantly it really tastes like an absolute dream and St Patricks day celebrating or not, you need it in your life because, yum!

From my heart to yours, enjoy xo

* I love Macro Mike plant based almond protein powder . Its gluten free, dairy free, sugar free, boosted with pre & probiotics & truly tastes all kinds of incredible. Its hands down without question the smoothest, most delicious, elite tasting protein power (plant based/dairy free or otherwise!!) I have ever tried. And I have tried A LOT!  Use AMB-EM to get a cheeky discount of you want to try it

_________________________________________

Question of the day –

Festive smoothie yay or nay?! What’s your go-to smoothie combo?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your secretly healthy, sugar-free gingerbread latte  (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Healthy Shamrock Shake! first appeared on Better with Cake.

It’s super delicious, seriously easy and makes a wonderful treat, any time of day!

Im trying to think of something fun to tell you, some witty caption but honestly, I got nothing  . . .

All I can think about is how insanely delicious this banana bread is (was?!) and how excited I am for you to try it!

Subtly sweet, light, fluffy, super flavourful banana bread topped with lashings of secretly healthy, protein-packed whipped espresso “cream cheese” frosting . . . it’s a need my friend, A NEED!

Not surprisingly whatsoever, the espresso-infused frosting is my favourite part. Not that banana bread needs any help but, if there was anything on earth that could make banana bread taste better, you can stop looking, I found it!!!!!!

Banana bread + (secretly healthy) cream cheese frosting + coffee = so much yes!

If you’re not into coffee (tell me how it is we’re friends again?! Jks, you know I love you it just means more for me!) you can absolutely leave it out! Even without the hint of espresso, cream cheese frosting always = a very good time! I promise it will be totally fine and still taste fantastic because banana bread and cream cheese are a match made in heaven. Creamy, dreamy, decadent, rich, and oh so delicious. Just mayyyyyybe not quite as magical as it is with the espresso in my opinion but you know that I’m a huge, HUGE coffee lover. I promise it will still be insanely delicious even without the espresso #youdoyouboo

So, if you, like me, are looking for a way to use up those ever-present, manky, over-ripe bananas (+ a new way to get your coffee on) , igotu! This sugar free, maple vanilla banana bread is EXACTLY what you need!

A delicious little (secretly healthy) twist on your classic style banana bread but taken to a whole new level because it’s topped with the lushest whipped espresso cream cheese frosting that I kind of want to slather it over my entire life! One taste and I’m sure you will be right there with me!

I mean, can you even . . .

You know you want in on this! ↑↑↑

Super simple, I N S A N E L Y delicious and it also happens to be secretly good for you! Made with no refined flours or sugars using just a handful of ingredients that I bet you have on hand already and ca be ready to devour within the hour!

Gluten Free – Dairy free (if you want) – Grain free – Refined Sugar free –  Low Carb – Paleo – Vegan friendly !

But most importantly it really is a little slice of heaven right here on earth and you need it in your life because, yummmmm

Enjoy xo

*  If you’re not using a super thick Greek style yoghurt you can lay some muslin cloth in a colander/fine-mesh sieve and let it sit to drain out some of the excess water.

** I love Macro Mike plant based almond protein powder (have not tested any other in this recipe). Its gluten free, dairy free, sugar free, boosted with probiotics & truly tastes all kinds of incredible. Its hands down without question the smoothest, most delicious, elite tasting protein power (plant based/dairy free or otherwise!!) I have ever tried. And I have tried A LOT!  Use AMB-EM to get a cheeky discount of you want to try it & believe me, you do!

NOTE – You can sub 1 teaspoon of coconut flour in place of the protein powder but the taste & nutritional boost the protein pwd adds really takes these muffins to a whole new level!

__________________________________________

Question of the day –

What’s your favourite way to use up those manky over-ripe bananas? A girl can never have too many options! LMK

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your maple vanilla banana bread with its creamy, dreamy, protein-packed espresso “cream cheese” frosting  (or any of the recipes you find on this blog of mine) don’t forget to take a pic and share it either on the Facebook page, or you can just tag me on Instagram ( I’m @emsswanston ). Sharing is caring remember and it makes my heart so happy to see you re-creating and enjoying my recipes. Truly brings me so much joy!

Do it, do it You know you want to

__________________________________________

The post {Sugar Free} Maple Vanilla Banana Bread + Espresso “Cream Cheese” Frosting first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun!!!!

And boy are we going to have some fun today!

Today I’m sharing a short, sharp lower body workout that you can do anywhere, anytime in just 20 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck!

So, here’s what we are going to do – click here to see exercise demos/workout with me –

Squat
Step up
Reverse lunge – or any variation you like – I do reverse because my knees prefer them
Lunge pulse
Single leg toe touch – or reach if you can’t touch your toes just yet
Single leg bench (or chair) squat
Jump squat – or pulse if you’re not into jumping

Aim to do 10 reps of each exercise (count reps per leg) then repeat the entire sequence for a total of 3 rounds (or as many rounds as pretty in 20 minutes), resting as needed. Sound good?

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong, energized, and ready to take on the rest of your day!

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight, and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body weight as resistance does not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned!

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands, or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail you’re done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok, enough chit chat time to work –

– 20 minute –
At Home – Lower Body Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now for this week’s smoothie recipe . . .

How does a nice, tall, subtly sweet, perfectly spiced, deliciously indulgent, secretly healthy, sugar-free chocolate hazelnut chai latte sound?!

So good, right?!

Chocolate = happiness

Chai soothes my soul

Nut butter is the glue that holds my body together.

Put them all together and you get pure magic and that’s E X A C T L Y what we have here!

It’s pretty much tastes like your drinking chai while eating spoonful after spoonful of Nutella (please tell me I’m not the only one who does this?!) and I am here for it!

Made with no added sugar, packed with protein, and loaded with gut-healing goodness, not that anyone would ever know! I won’t tell if you don’t!

Subtly sweet, seriously chocolaty, perfectly spiced, and just all kinds of wonderful!

Next level deliciousness I tell you! You are going to LOVE it!

And, not only does our delicious, nutritious, smoothie taste like straight-up heaven in a cup but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, sugar free, Low Carb, Vegan, Keto and Paleo friendly!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Enjoy xo

Sugar Free Chocolate Hazelnut Chai Latte

• Prep Time: 5 mins
• Persons: 1
• Difficulty: Easy

• Ingredients
• 1/2 cup vanilla almond milk  (or milk of choice) – more or less to desired consistency
• 1/2 cup of vanilla yogurt – use milk if you want to make a hot latte
• 1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it
• 1 teaspoon of vanilla
• 1/2-1 teaspoon chai spice mix
• 1 Tablespoon of chocolate hazelnut butter or a few drops of hazelnut stevia / extract
• 1/2-1 teaspoon of instant coffee (reg or decaf) or a shot or 2 (brewed and cooled) your fave brew – optional but HIGHLY recommended
• A pinch of pink salt
• 1/4-1/2  cup of ice – more or less to desired consistency
• If you prefer a sweeter brew add 1/2 teaspoon of monk fruit sweetener (coconut sugar or sweetener of choice) – more or less to taste
• Optional add ins;
• 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a sneaky serve of veg + makes it extra thick!
• 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
• 1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness
• 1 teaspoon of maca – for hormone balance
• 1-2 scoops of collagen – for gut healing goodness
• 1 scoop protein powder  – I think vanilla or chocolate would be best in this recipe

1. Instructions
2. Place all ingredients into your blender and process until smooth, creamy and well combined (or heat, whisk, froth if serving hot).
3. Pour into a chilled glass or mason jar (or warmed mug if serving hot) then top with toppings of choice.
4. Enjoy xoxo

 

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember always try to . . .

and have yourself a killer day xoxo

_________________________________________

Question of the day –

Do you prefer your chai iced or hot?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Sugar Free Chocolate Hazelnut Chai Latte & 20 min {no equipment – at home} Lower Body Workout first appeared on Better with Cake.

Shepherd’s pie is one of my most favorite meals to make (and eat), ever!

It’s ridiculously easy, so incredibly comforting and leftovers are amazing!

Growing up shepherds pie was one of my all-time favorite meals, hence the recipe title. I have the fondest memories of family dinners filled with so much love and laughter whenever shepherds pie was served.

Please tell me we weren’t the only family making jokes about someone “pea-ing on the table” anytime one of us bumped a pea off their plate because it ALWAYS seemed to happen whenever peas were served, (accidentally on purpose more often than not I think, #kids ), on to the table, or the floor, every time, without fail and, every time the same joke was made and every time it was just so funny!

Ahhh the good ol’ days, when life was so much simpler – but enough about me.

You guys have been asking me for more quick, easy, fuss free , family friendly meals and, as far as crowd pleasing (savory) recipes go, it doesn’t get much simpler, or delicious, than this!

Perfectly seasoned beef (or lentils for my vegan friends) loaded with sneaky veg (apart from the peas you would never even know they were there) all nestled under a layer of creamy, dreamy cauliflower mash!

OOooOOO yes!

Made with just a handful of ingredients that I bet you have on hand already and can be on the table, ready to devour in about 30 minutes and it’s totally customizable!

Don’t eat meat – lentils work perfectly!

Use whatever veg you have laying around, fresh or frozen, they all pretty much work!

Not into cauliflower mash – use potatoes – regular or sweet (my Dad’s fave!) work really well here and you could even use pumpkin (fresh or canned) if that’s your jam.

Cheese lover? Sprinkle on some of that golden goodness, or blend it right into the mash!! As much or as little as your heart desires!

Feel free to play around and make it your own – however you choose to do it, you really can’t go wrong – I love mine served with a big green salad topped with a pinch of red pepper flakes and a dash of hot sauce!!

Perfect for meal prep – leftovers are incredible!

100% freezer friendly so you can make it in bulk if that’s your jam. FYI – The recipe below feeds just 3-4 (depending on how hungry you are and what you serve it with) so if you’re feeding a crowd or wanting to cook in bulk I suggest you double the recipe.

Super simple, super delicious happily devoured by all, always!

Gluten Free – Dairy free – Grain free – Sugar free –  Low Carb – Paleo – Keto  –  Whole 30 – Vegan friendly!

From my family to yours, enjoy .

 

Family Favourite {Paleo} Shepherd's Pie

• Cook Time: 30 mins
• Persons: 3-4
• Difficulty: Easy

• Ingredients
• For the pie filling –
• 500g lean grass fed beef – vegan friends sub lentils
  You could also use lamb, chicken or pork if you prefer
• 1 onion, finely chopped
• 1 cup chopped mushrooms
• 1 large carrot, grated
• 1 large zucchini , grated
• 1/2 cup frozen peas
• 1 Tablespoon of Italian seasoning – I actually use Spice Tub Mushroom Medly Mix it’s made with Pink Himalayan Salt, Garlic, White Sesame Seeds, Black Pepper, Thyme, Parsley & it’s truly magical! SPICYEM = 10 % off if you want to try it (& believe me, you do!!)
• 1 teaspoon of bone broth concentrate (I use Gevity RX – EMS10 = 10% off)  + 1/4 cup of water – of 1/4 cup of liquid broth
• Lots of garlic – measure with your heart
• 4 Tablespoons of tomato paste
• For the topping –
• 2 cups (about 1/2 a head) of cauliflower flowerettes – you could also sub potato (regular or sweet) or pumpkin if you prefer
• 1 head of roasted garlic – or 1 teaspoon of garlic powder
• 1 tablespoon of butter or ghee – optional
• Salt and pepper to taste.

1. Instructions
2. Pre-heat oven to 175’C/350’F
3. For the creamy, dreamy, cauliflower mash.
4. 1 – Steam cauliflower (or potato or pumpkin) by your preferred method until just tender.
5. Place in to your blender along with garlic, salt, pepper and cheese if using, then process until smooth, creamy and well combined. Set aside.Note – you could also mash by hand but I love how light and creamy it gets when you blend it, worth the extra washing up IMO
6. For the pie filling –
7. Place carrot, zucchini, mushroom, garlic and onion in to a large skillet and cook over medium-high heat until the veggies are tender.
8. Add beef (or lentils), use a spoon to break up any larger pieces, add spices and seasonings then continue to cook, stirring occasionally until the beef is almost cooked through
9. Add broth , tomato paste and peas then stir to combine.
10. Allow to simmer for a few minutes until the sauce has heated through and reduced slightly.
11. Pour in to an oven proof dish
12. Top with mash, smoothing to the edges,
13. Bake for 10-15 minutes until the mash it golden and crispy on the edges.
14. Serve with a sprinkling of red pepper flakes (add a dash of 2 of hot sauce for me please)  and big ol’ salad – or some steamed broccoli
15. Enjoy xo

 

__________________________________________

Question of the day –

What’s your fave comfort meal?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your shepherd’s pie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on Instagram. Sharing is caring remember.

Do it, do it You know you want to xo

__________________________________________

The post Family Favorite Shepherds Pie first appeared on Better with Cake.

And you know what that means . . .

It’s time for another round of Fit Friday fun, and boy are we going to have some fun today, because today, I’m sharing a short, sharp, total body workout that you can get do anywhere, anytime  in just 10 minutes, no equipment required!

10 minutes – No equipment,  everybody got time for that!

So, here’s what we are going to do – click here to see a demo/workout with me –

Air Squat
Lunge + hop (or just a front knee raise if you’re not in to hopping)
Modified half burpees

We will do 3 rounds total with 1 minute rest in between – trust me, you’ll be needing it ( feel free to take a little more time if you need it)!

Round 1 = 30 reps of each exercise

Round 2 = 2 reps of each exercise

Round 3 = 10 reps of each exercise

Sound good?!

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong , energized and ready to take on the rest of your day!

Remember, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

10 minute Total Body HIIT Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now for our smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, perfectly spiced, secretly healthy, choc chip cookie dough shake sound?

You guys, this smoothie, so, SO delicious!

It pretty much tastes like choc chip vanilla soft serve mixed with gingerbread cookie dough and I am here for it!

Subtly sweet, seriously creamy, spiked with a hint of vanilla and the perfect heart and belly warm hum of cinnamon and ginger and , It’s choc full of choc chips!

And, it also happens to be seriously good for you!

Sugar free, packed with protein and loaded,  rich in antioxidants, a natural anti-inflammatory and loaded with gut healing goodness.

Not that anyone would ever know! I won’t tell if you don’t!

It’s luscious, creamy, seriously dreamy and literally tastes like straight up dessert and you are going to love, love, LOVE IT!

And, not only does our delicious, nutritious, dessert inspired smoothie taste like heaven in a cup but, it also happens to be dairy free (if you want),  BANANA FREE, DATE FREE,  sugar free, Low Carb, Paleo, Keto and 100%  Vegan friendly – so much to love I tell you and love it you will!

Healthified or not, it really is just simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Golden Spiced Choc Chip Cookie Dough Shake

• Prep Time: 5 mins
• Persons: 1
• Difficulty: Easy

• Ingredients
• 1/2 cup unsweetened vanilla almond milk (or milk of your choice)
• 1/2 cup vanilla  yogurt
• 1 Tablespoon of almond butter (EM99 = 15% off)
• 1 teaspoon of vanilla
• 1/2 teaspoon of turmeric – I Further food Turmeric Tonic and Knowrishwell Golden blend
• 1/2 teaspoon of cinnamon before you speak coffee – or regular cinnamon
  I love the extra oomph the cinnamon before you speak coffee adds especially if Im serving for breakfast (ill put a full sachet in) – use EMS10 to get 10% off if you want to try it
• 1/4 teaspoon of ground ginger
• 1/4-1/2  cup of ice – more or less to desired consistency.
• For serving -a choc chip cookie (or 2) – I use Simple Mills
• Optional add ins;
• 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a sneaky serve of veg + makes it extra thick!
• 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
• 1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness
• 1 teaspoon of maca – for hormone balance
• 1-2 scoops of collagen – for gut healing goodness
• 1 scoop protein powder  – for extra protein  I use Naked Harvest supplements –  vanilla or Christmas cookie are my faves here – XOEM = 15 % off if you want a cheeky discount

1. Instructions
2. Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.
3. Pour into a chilled glass or mason jar then top with toppings of choice.
4. Enjoy xo

 

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What workouts and smoothies are you loving lately?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post Sugar Free Golden Spiced Choc Chip Cookie Dough Shake & A 10 min {no equipment} HIIT Workout first appeared on Better with Cake.

I know, I know its no longer Friday I had some technical difficulties so am running a little late  . . . better late than never, right?!

And boy are we going to have some fun today!

Today I’m sharing a short, sharp lower body workout that you can get in and get done in around 20 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck!

So, here’s what we are going to do (click here to see a demo of each exercise) –

Reverse lunge
Air squat
Single leg toe touch
Single leg chair squat
Rear foot elevated lunge
Glute bridge

Aim to do 10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence for a total of 4 rounds (or as many rounds as pretty in 20 mins), resting as needed. Sound good?

Nothing complicated, basic movements done with good form for a short but effective lower body workout that will leave you feeling strong and energized ready to power through the rest of your day!

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body-weight as resistance does not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned!

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail you’re done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

20 Minute

No equipment

Lower Body Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something, anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, it’s like dessert for the body.

Now onto our smoothie recipe . . .

How does a nice subtly sweet, secretly healthy, creamy, dreamy sugar free salted caramel cheesecake shake sound?

You guys, this smoothie . . .

It’s everything you love about a big ol’ slice of New York style cheesecake (complete with a cookie crumble), taken to a whole new level because it’s swirled with ribbons of salted caramel *swoon*  all served up in one pretty little cup!

No whisking, no baking, no cooling, no slicing, no fear of cheesecake tops cracking and no sharing required!!!

And, it also happens to be seriously good for you!

Sugar free, packed with protein and loaded with gut healing goodness, not that anyone would ever know! I won’t tell if you don’t!

It’s luscious, creamy, seriously dreamy and just all kinds of wonderful!

And, I should probably mention that not only does our creamy, dreamy, dessert inspired smoothie taste like straight up heaven in a cup but, it also happens to be dairy free (if you want) , gluten free, BANANA FREE, DATE FREE, low carb, keto, paleo & 100% vegan friendly!!!

So much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yourself while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

Sugar Free Salted Caramel
Cheesecake Shake

Ingredients –
Makes 1

1/2 cup vanilla (or plain) greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of your choice) – more or less to desired consistency .

1 Tablespoon of cashew (or almond) butter

1/2-1 teaspoon of caramel stevia (you could sub 1-2 pitted dates or your fave kind of caramel sauce) more or less to taste

1 teaspoon of vanilla

1/4 teaspoon of cinnamon before you speak coffee – or regular cinnamon
I love the extra oomph the cinnamon before you speak coffee adds – use EMS10 to get 10% off if you want to try it

1 scoop protein powder  – for extra protein (I think vanilla or unflavored would work best here)

1/4-1/2  cup of ice – more or less to desired consistency.

Optional add ins;

1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!

1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick

1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

1-2 scoops of collagen – for gut healing goodness

A couple of cookies ( I use Simple Mills – the cinnamon or toasted pecan are my fave here), crumbled – for serving

Method –

1 – Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with toppings of choice.

Enjoy xo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go and remember ;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite kind of smoothie?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine)! Go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring, remember!

Do it, do it. You know you want to

__________________________________________

The post {Sugar Free} Salted Caramel Cheesecake Shake & a 20 min at home {no equipment} Lower Body Workout! first appeared on Better with Cake.

F-F-Friday baby!!!!

And you know what that means . . .

It’s time for another round of Fit Friday fun, and boy are we going to have some fun!

Today I’m sharing a short, sharp, lower body workout that you can do anywhere, anytime in around 20 minutes, no equipment required – what do you say, are you in?

Ive said it before and I’ll say it again, with the right combination of exercise you can have yourself an awesome workout and get the results you want in less than 20 minutes!

Everybody got time for that!

So, here’s what we are going to do (click here to see a demo of each exercise) –

Squat
Sumo/Plie’ squats + pulse
Reverse Lunge + knee raise
Heel Raise/Pulse
Laying Leg Raise
Cross Body Crunch

Aim to do 8-10 reps of exercise (count reps per side for uni-lateral exercises) and repeat the entire sequence through for a total of 3-4 rounds, or as many rounds as pretty in 20 minutes, resting as needed , sound good?!

Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong , energized and ready to take on the rest of your day!

Although it’s totally not necessary, simply using your body weight alone is challenging enough but,  for our fully functioning or more advanced lifters who might be wanting kick things up a notch feel free to grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And, because nothing makes a workout challenge more fun than getting a (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

– 20 Minute –

No Equipment

Legs & Core Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk #socialdistancing or something, anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, it’s like dessert for the body.

Now for this weeks smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent, secretly healthy, seriously chocolaty, matcha mudslide sound?

You guys, this smoothie . . .

I love the way the earthy tones of our magnificent matcha marries with the richness of the cacao! If you haven’t had matcha and chocolate before then I’m sorry to say that you my friend have not lived! It’s decadent, rich (but not too rich)  subtly sweet, pure perfection! A matcha made in heaven. Sorry (not sorry) it had to be done.

Made with no added sugar, rich in antioxidants , high in magnesium, packed with protein &  loaded with gut healing goodness, not that anyone would ever know!

It’s subtly sweet, seriously chocolaty and choc full of choc chips! It’s ‘s basically a healthified / grown up chocolate version of a classic style chocolate thickshake and I am here for it!

And, not only does our delicious, nutritious, smoothie like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

 Sugar Free Choc Chip Matcha Mudslide

Ingredients –
Makes 1 shake

1/2 cup unsweetened vanilla almond milk (or milk of choice)

1/2 cup vanilla  yogurt (or extra milk of you want a hot latte)

1 Tablespoon of cacao

1 scoop protein powder  – for extra protein (I think choc, vanilla or unflavored would work best here)

1 teaspoon of vanilla

1 Tablespoon of cashew butter – optional but makes it extra lush + healthy fats are life!

1 Tablespoon of dark choc chips (or cacao nibs)

1/4-1/2  cup of ice – more or less to desired consistency.

Note – If you prefer a sweeter brew feel free to add a touch of monk fruit sweetener (or sweetener of choice) to taste.

Optional add ins;

1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!

1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick

1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

1-2 scoops of  collagen – for gut healing goodness

1 scoop protein powder  – for extra protein ( I used chocolate but vanilla would be delicious too)

Method –

1 – Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with toppings of choice .

Enjoy xo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to

__________________________________________

The post {Sugar Free} Choc Chip Matcha Mudslide + No Equipment {At Home} Legs & Core Workout first appeared on Better with Cake.

Shepherd’s pie is one of my most favorite meals to make (and eat), ever!

It ridiculously easy, so incredibly comforting and leftovers are amazing!

Growing up shepherds pie was one of my all time favorite meals, hence the recipe title. I have the fondest meories of family dinners filled with so much love and laughter whenever shepherds pie was served.

Please tell me we weren’t the only family making jokes about someone “pea-ing on the table” anytime one of us bumped a pea off their plate because it ALWAYS seemed to happen whenever peas were served, (accidentally on purpose more often than not I think, #kids ), on to the table, or the floor, every time, without fail and, every time the same joke was made and every time it was just so funny!

Ahhh the good ol’ days, when life was so much simpler – but enough about me.

You guys have been asking me for more quick easy, fuss free , family friendly meals and, as far as crowd pleasing (savory) recipes go, it doesn’t get much simpler , or delicious , than this!

Perfectly seasoned beef (or lentils for my vegan friends) loaded with sneaky veg (apart from the peas you would never even know they were there) all nestled under a layer of creamy, dreamy cauliflower mash!

OOooOOO yes!

Made with just a handful of ingredients that I bet you have on hand already and can be on the table, ready to devour in around 40 minutes and it’s totally customizable!

Don’t eat meat – lentils work perfectly!

Use whatever veg you have laying around, fresh or frozen, they all pretty much work! The more the merrier, I say.

Don’t have fresh herbs, use dried!

Not into cauliflower mash – use potatoes – regular or sweet (my Dad’s fave!) work really well here and you could even use pumpkin (fresh or canned) if that’s your jam.

Cheese lover like the rest of my fam?!  Sprinkle on some of that golden goodness, or blend it right in to the mash!! As much or as little as your pretty little heart desires!

Feel free to play around and make it your own – however you choose to do it, you really can’t go wrong – I love mine with a pinch of red pepper flakes and a dash of hot sauce!!

Perfect for meal prep – leftovers are incredible!

100% freezer friendly so you can make it in bulk if that’s your jam. FYI – The recipe below feeds just 3-4 (depending on how hungry you are and what you serve it with) so if you’re feeling a crowd or wanting to batch cook I suggest you double the recipe.

Super simple, super delicious happily devoured by all, always!

Gluten Free – Dairy free – Grain free – Sugar free –  Low Carb – Paleo – Keto  –  Whole 30 – Vegan friendly!

From my family to yours, enjoy .

Family Favourite Shepherd’s Pie

Low Carb – Gluten Free – Dairy Free – Grain Free – Sugar Free – Paleo – Keto – Whole 30 – Vegan Friendly

Ingredients –

For the pie filling –

500g lean grass fed beef – vegan friends sub lentils

1 onion, finely chopped

1 cup chopped mushrooms

1 large carrot, grated

1 large zucchini , grated

1/2 cup frozen peas

1 Tablespoon of fresh – or 1 teaspoon of dried

1 Tablespoon of fresh thyme – or 1 teaspoon of dried – you could also just sub 1 Tablespoon of Italian seasoning

1 Tablespoon of bone broth concentrate + 1/4 cup of water – of 1/4 cup of liquid broth

Lots of garlic – fresh or powder – measure with your heart

4 Tablespoons of tomato paste

For the topping –

2 cups (about 1/2 a head) of cauliflower flowerettes – you could also sub potato (regular or sweet) or pumpkin if you prefer

1 head of roasted garlic – or 1 teaspoon of garlic powder

1 tablespoon of butter or ghee – optional

Salt and pepper to taste.

Optional add in some dairy free (or full fat) cheese

Method –

1 – Pre-heat oven to 175’C/350’F

For the creamy, dreamy, cauliflower mash.

1 – Steam cauliflower (or potato or pumpkin) by your preferred method until just tender.

2 – Place in to your blender along with garlic, salt, pepper and cheese if using, then process until smooth, creamy and well combined. Set aside.

Note – you could also mash by hand but I love how light and creamy it gets when you blend it, worth the extra washing up IMO

For the pie filling –

1 – Place carrot, zucchini, mushroom, garlic and onion in to a large skillet and cook over medium-high heat until the veggies are tender.

2 – Add beef (or lentils), use a spoon to break up any larger pieces, add spices and seasonings then continue to cook, stirring occasionally until the beef is almost cooked through

3 – Add broth , tomato paste and peas then stir to combine.

4 – Allow to simmer for a few minutes until the sauce has heated through and reduced slightly.

5 – Pour in to an oven proof dish

6 – Top with mash, smoothing to the edges,

7 – Bake for 10-15 minutes until the mash it golden and crispy on the edges.

8 – Serve with a sprinkling of red pepper flakes (add a dash of 2 of hot sauce for me please)  and big ol’ salad – or some steamed broccoli

9 – Enjoy xo

__________________________________________

Question of the day –

What’s your fave comfort meal?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your shepherd’s pie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on Instagram. Sharing is caring remember.

Do it, do it You know you want to xo

__________________________________________

The post Family Favorite Shepherd’s Pie {Low Carb – Dairy Free – Vegan Friendly} first appeared on Better with Cake.

30 minute, sweet and spicy stuffed peppers!

Those of you who follow along on Instagram will know how in love with these stuffed peppers I am . . .

I’ve been making them on the regular for a good few months now and whenever I share that we’re eating them (again) I always get a tonne of messages asking for the recipe! Actually, I’ve been getting so many messages lately asking me to share more quick and easy lunch/dinner recipes  . . .

Well, ask you shall receive my friend . . . kicking things off with my fave . . .

Super simple, seriously flavourful,  fuss free and family friendly stuffed peppers !

Made with just a handful of pantry staples that I bet you have on hand already and can be ready to devour in around 30 minutes!

Perfect for meal prep and 100% freezer friendly so you can make in bulk if that’s your jam. Leftovers are truly incredible!

And, they’re totally customizable.

Don’t like Mexican flavours (are you even real?!) use your fave Italian herbs instead.

Don’t eat meat – lentils or jackfruit will work like a charm

Not into cauliflower rice – regular white rice, brown rice, quinoa or cous cous will work here too!

Big time cheese lover?!  Sprinkle on some of that golden goodness, as much or as little as your pretty little heart desires!

Feel free to play around and make them your own just promise me one thing . . . while you[re preparing your filling, please, please, please pre-roast your peppers . . .

It won’t take any extra time because you just need to season and throw them on a baking sheet while your cooking your veggies but the extra flavor the pre-roast adds is what takes these stuffed peppers next level!

Trust me . . . try it out, thank me later.

These quick and easy stuffed peppers are hearty yet light, smoky and sweet, packed full of flavour and an undetectable serve of sneaky veg and just make for a fabulous meal.

I mean, look at all that flavor, flave . . .

I love to serve mine with a simple salad (with mixed greens and baby tomatoes) lots of avocado , a couple of jalapenos, some fresh coriander / cilantro a drizzle of ranch , a squeeze of lime, a couple of dashes of hot sauce, a big pinch of salt and lots of freshly ground black pepper I STRONGLY  suggest you do the same!

Gluten Free – Dairy free – Grain free – Sugar free –  Low Carb – Paleo – Keto  – Vegan friendly!

Super simple, seriously satisfying, sweet and spicy (if you want) stuffed peppers!

One pan + 30 minutes!

From my family to yours,

Enjoy xo

Sweet and Spicy Stuffed Peppers
Serves 4+

4-6 Peppers depending on size , sliced in half  (or 10-20 mini peppers – keep whole if using minis)
500g (1 pound) grass fed beef – vegan friends sub lentils
1 cup cauliflower rice
1 cup mushrooms, chopped
1 zucchini, grated
1 carrot, grated
1 onion, finely diced
1 cup tomato puree
2 Tablespoon of tomato paste
2-4 cloves of garlic powder – measure with your heart
1 Tablespoon of Mexican seasoning
1 teaspoon of chipotle hot sauce – optional more or less to taste.
Salt and pepper to taste

For serving –

Big green salad
Baby tomatoes
Avocado
Ranch
Cilantro
Jalapeño’s
Hot sauce
Lime

Method –

1 – Pre-heat oven to 350’F
2 – Drizzle peppers with avocado oil (coconut oil or ghee) , season with salt and pepper and roast for 10-15 mins until tender flipping over half way.
3 – Place carrot, zucchini, mushroom, cauliflower rice, garlic and onion powder in to a large skillet over medium-high heat , drizzle with avocado/coconut oil or ghee and cook until the veggies are tender.
4 – Add beef (or lentils), use a spoon to break up any larger pieces, add spices and seasonings then continue to cook, stirring occasionally until the beef is almost cooked through
5 – Add broth, hot sauce, tomato puree, tomato paste and spices then stir to combine.
6 – Allow to simmer for a few minutes until the sauce has heated through and reduced slightly.
7 – To serve, spoon filling in to your roasted peppers – if using whole baby peppers you’ll need to cut a small slit in the middle to make room for the filling

8 – Optional – place back into the oven for 5 mins to crisp the tops.
9 – Top with sliced avocado, jalapeño’s, drizzle with ranch , hot sauce, and sprinkle with cilantro and serve with a big ol’ green salad if desired.

Enjoy ox

__________________________________________

Question of the day –

What’s your current fave lunch/dinner obsession?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make your stuffed peppers (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on Instagram. Sharing is caring remember.

Do it, do it You know you want to xo

__________________________________________

The post 30 minute Sweet and Spicy Stuffed Peppers first appeared on Better with Cake.