Decadent rich, deliciously indulgent, cool crisp dark chocolate cups encasing a subtly sweet, luscious, creamy, perfectly spiced, protein packed salted caramel cashew butter filling that literally oozes with awesomeness when you bite on in.

Fun fact that no one asked for but ima tell you anyway . . . something you will almost always find in my fridge or freezer,  a sneaky stash of  healthy homemade nut butter cups . . .

They’re just so easy to throw together, the flavors and variations you can make are virtually endless – they’re the perfect, pre-portioned, grab-and-go treat!

I can’t think of a better way to (start) end (or fill) the day then cozied on the couch with a couple of these bad boys  . . .

And that my friend is exactly where you’ll find me, most nights at 8pm . . . binge-watching Netflix (although TBH I’m currently obsessed with “Hart of Dixie” On Stan ) . . . livin’ my best life!

It’s quite possibly my fave time of day! Well, maybe tied with that first, soul soothing sip of coffee in the morning. I mean come on, is there there anything more satisfying?! Answer = no.

Anyway, enough of me talking about the exciting life I lead and on with the recipe . . .

It’s everything I love in life all served up in one tasty little treat!

Chocolate = Happiness

Turmeric = fixes everything!

Cinnamon and ginger soothe my soul

Nut butter is the glue that holds my body together!

Coffee gives me life!

Salted caramel, well that’s just yum!

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

3 main ingredients (+ a handful of spices) and 15 minutes is all you need.

Life as you know it will be changed forever!

From my heart to yours, enjoy xo

These delicious little cups will keep well in the fridge for several weeks but can also be stored in the freezer for 3-6 months!

__________________________________________

Question of the day –

What’s your favorite flavor nut butter?

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 creamy, dreamy, golden spiced cashew butter cups  (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 Golden Spiced Salted Caramel Cashew Butter Cups first appeared on Better with Cake.

Decadent rich, deliciously indulgent, cool crisp dark chocolate cups encasing a subtly sweet, luscious, creamy, perfectly spiced, protein packed salted caramel cashew butter filling that literally oozes with awesomeness when you bite on in.

Fun fact – something you will almost always find in my fridge or freezer,  a sneaky stash of  healthy homemade nut butter cups . . .

They’re just so easy to throw together, the flavors and variations you can make are virtually endless – they’re the perfect, pre-portioned, grab and go treat!

I can’t think of a better way to end the day then cozied on the couch with a couple of these bad boys  . . .

And that my friend is exactly where you’ll find me, most nights at 8pm . . . livin’ my best life!

It’s quite possibly my fave time of day! Well, maybe tied with that first, soul soothing sip of coffee (or hot beverage of choice) in the morning. I mean come on, is there there anything more satisfying?! Answer = no.

Anyway, enough of me talking about the exciting life I lead and on with the recipe . . .

Although to be honest, I’m not really sure what more there is I need to tell you . . .  Dark chocolate, salted caramel cashew butter cups?! nuff’ said!

It’s everything I love in life all served up in one tasty little treat!

Chocolate = Happiness

Turmeric = fixes everything!

Cinnamon and ginger soothe my soul

Nut butter is the glue that holds my body together!

Coffee gives me life!

Salted caramel, well that’s just yum!

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

3 main ingredients (+ a handful of spices) and 10 minutes is all you need .

Life as you know it will be changed forever!

From my heart to yours, enjoy xo

These delicious little cups will keep well in the fridge for several weeks but can also be stored in the freezer for 3-6 months!

__________________________________________

Question of the day –

What’s your favorite flavor nut butter?

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 creamy, dreamy, golden spiced cashew butter cups  (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 Salted Caramel Cashew Butter Cups first appeared on Better with Cake.

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 subtly sweet, seriously creamy, perfectly spiced, secretly healthy, golden spiced vanilla latte sound?

You guys, this smoothie, is anything but “vanilla” !

It pretty much tastes like gingerbread soft serve and I am here for it!

Sugar free, packed with protein, 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, spiked with a hint of vanilla, a heart and belly warming hum of cinnamon and ginger!

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, refined sugar free, Low Carb, Paleo, Keto and 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 yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Golden Spiced Vanilla Latte

 

Ingredients –
Makes 1

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

1/2 cup vanilla yogurt – or more milk if you want to make a hot latte

1 Tablespoons of cashew (or almond) butter

1 teaspoon of sugar free vanilla creamer – can sub regular vanilla

1/2 teaspoon of turmeric – I use Further food Turmeric Tonic

1/2 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

1/4 teaspoon of ground ginger

A pinch each of nutmeg, cardamom & cloves

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

If you want a sweeter latte add 1/2-1 teaspoon of monk fruit sweetener , maple syrup or sweetener of choice

Optional add ins;

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 – I use ATP Science –  unflavored or vanilla are both great in this recipe

1 scoop protein powder  – for extra protein  – I like vanilla (but salted caramel or cheesecake is good too!) in this recipe

1/2 teaspoon of Uplift food daily uplifter – pre-biotics

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.

** If you want to serve it hot – swap the yogurt for milk, heat, whisk/blend (carefully!!),

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

_________________________________________

The post {Sugar Free} Golden Spiced Vanilla Latte & 10 min HIIT Workout 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 I’m sharing a short, sharp, shoulder sculpting, upper body workout that you can get in and get done in just 20 minutes!

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 exercise demos/workout with me  ;-

Bent over row – or hand release push ups if no equipment 
Lateral Raise – use water bottles or canned goods if no dumbbells
Bicep curls – use water bottles or canned goods if no dumbbells
Overhead press – or tent push ups if no equipment
Tricep extension – or dips if no equipment
Push ups – toes or knees is totally fine.

Aim to do 8-10 reps of each exercise 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!

Grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Remember we are using smaller muscle groups today so if you don’t have access to weights, bottles of water or canned good are perfectly fine to use. Get creative! 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 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 –

Shoulder sculpting – Upper 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 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 weeks 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, spiked with a hint of vanilla, a heart and belly warming hum of cinnamon and ginger and choc full of choc chips!

And, not only does our delicious, nutritious, classic style smoothie like straight up dessert but, it also happens to be dairy free (if you want),  BANANA FREE, DATE FREE, refined sugar free, Low Carb, Paleo, Keto and 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 yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Golden Spiced Cookie Dough Crunch Shake

 

Ingredients –
Makes 1

1/2 cup vanilla  yogurt

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

2 Tablespoons of almond butter – powdered or regular

1 teaspoon of sugar free vanilla creamer – can sub regular vanilla

1/2 teaspoon of turmeric – I use Further food Turmeric Tonic

1/2 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

1/4 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 Shelby’s

If you want a sweeter shake add 1/2-1 teaspoon of monk fruit sweetener , maple syrup or sweetener of choice

Optional add ins;

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 think vanilla or unflavored would be best here

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} Golden Spiced Cookie Dough Crunch Shake & 20 min Shoulder Sculpt first appeared on Better with Cake.

Today I’m sharing a short, sharp lower body workout that you can do anywhere, anytime in just 15 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 + my fave cool down stretches) –
Squat
Lunge
Glute Bridge
Fire Hydrant
Donkey Kick

Aim to do 8-10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence through for a total of 3-4 rounds (or as many rounds as pretty in 15 mins), resting as needed. Sound good?

Once that’s done, if you’re feeling up to the challenge, we have ourselves a bonus burn out round!

Grab a timer, and do as many jump squats (or pulse if jumping is not your thing) in 1 minute!

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!

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 doesn’t 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 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 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 –

15 Minute
Booty Burn

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 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 onto our smoothie recipe . . .

How does a nice tall, subtly sweet, seriously creamy, secretly healthy, banoffee smoothie sound?

You guys, this smoothie . . .

It’s everything you love about a big ol’ slice of banoffee pie,  (complete with cookie crust!!) all served up in one pretty little cup!

No whisking, no folding, no baking, no cooling, no slicing, no fear of cream over whipping, or custard splitting or caramel burning, nadda!!!

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

Made with no added sugar, packed with protein, loaded with gut healing goodness nd thanks to a cheeky pinch of turmeric it also happens to be an natural anti-inflammatory and will give your immune system a nice little boost! 

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

It’s subtly sweet, luscious, creamy and just all kinds of wonderful!

And, I should probably mention that not only does our creamy, dreamy, dessert inspired smoothie taste like an absolute dream but, it also happens to be dairy free (if you want) , gluten free, sugar free, paleo, vegan, low carb and keto friendly!!!

But most importantly it really is just simply divine, the perfect way to treat yo’ self while you refuel and re-energize that beautiful body of yours on this fabulous Friday or any day really because, yummmmmm.

Sugar Free Bangin’ Banoffee Super Smoothie

 

Makes 1 shake
Ingredients –

1/2 cup of vanilla yogurt

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

1/2 an over-ripe banana – preferably pre-frozen – keto friends sub banana stevia drops or banana flavored keto protein powder

1/2-1 scoop of Before you speak coffee caramel creamer – (use EMS10 to get 10% off) you could also sub maple syrup or 1-2 pitted dates – caramel extract or liquid stevia

1/2 teaspoon of vanilla

1/4-1/2 teaspoon of cinnamon – more or less to taste

1/4 teaspoon of turmeric – I use this turmeric tonic by further foods

1 Tablespoon of almond butter butter – sub 2 Tablespoons of almonds – soak in boiling water for 10 mins before blending if you don’t have a high powered blender.

A pinch of pink salt

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

Optional add ins;

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

Reishi & ATP Science Adrenal RX– boosts immunity, calms the nervous system & my busy brain

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

Choc chip cookies, 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 – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) always.

 

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 –

When it comes to exercise do you prefer upper body? Lower Body? Total body?
Personally love a good lower body workout best!

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} Bangin’ Banoffee Super Smoothie & 15 minute {No Equipment} Lower Body Workout first appeared on Better with Cake.

Me: Sprinkles turmeric (and slathers espresso infused dark chocolate ganache) over my entire life = solves all problems.

Well, maybe not quite but I’m willing to give it a shot . . . who’s in?!

BAE is home sick with (another) cold, I somehow managed to cut a chunk out of the tip of my thumb and there is a months worth of over-night construction going on outside of our apartment building.

Snacks , chocolate and lots and lots (and lots and lots and lots) of coffee are required!

Enter glorious, golden spiced sweet potato banana bread muffins with an optional, but not really) dark chocolate espresso ganache frosting.

The fact that I’m calling them muffins means that they’re totally acceptable to eat for breakfast. Even with the frosting . . . it has coffee in it so therefore it’s automatically a breakfast food, right?!

You know I am.

Plus, the muffins themselves are naturally sweetened with no added sugar using our over-ripe banana, sweet potato and a splash of vanilla.

Then we add in a heart and belly warming hum of golden spices (think turmeric, cinnamon, ginger, cardamom, nutmeg and cloves) which not only warms me down to the depths of my soul but totally makes them taste like Christmas!

So, without any further ado’s allow me to introduce you to your new snack ( breakfast/lunch/dessert) obsession . ..

Sugar free, golden spiced sweet potato banana bread muffins!

Subtly sweet, soft and tender, perfectly spiced and just all kinds of wonderful.

I was going to make my usual banana bread but I thought muffins would be a better option because;

1 – mini = so much cuter &

2 – 15-20 minutes cook time verses 40-60 minutes cook time . . . it’s kind of a no brainer!

Plus, I don’t know how things go in your house when there’s a fresh loaf of banana bread laying around but here, it always seems to disappear the day it’s baked.

Anytime I walk past it I just cut myself  little sliver, and somehow at the end of the day, all those slivers add up to an entire loaf?!

Every. Single. Time.

But this way, they are pre-portioned ready to grab and go. No need for slicing (and slicing) and there’s a better chance they will last more than a day because I’m less likely to eat 8 muffins in one sitting, 8 “slivers” on the other hand is a different story, and,  I can easily just pack them up and hide them away in the back of the fridge (or freezer) for another day.

And while I’m being totally honest, that frosting . . . oh that frosting . . . it’s totally not necessary, not even a little bit but, as delicious as these muffins are all on their own, they’re not really very pretty , tasty – oh yes 100% without question, but pretty, not so much!

I totally did it for them ‘gram.

Also, I think you and I can both agree that life’s just better when it’s slathered in chocolate.

Case and point!

So, if you, like me, are looking for a way to use up that seemingly endless supply of manky over-ripe bananas , have yourself an insanely delicious snack (breakfast, lunch or dessert) then look no further friend.

This right here, these subtly sweet, soft and tender, perfectly spiced, sugar free , sweet potato banana bread muffins are exactly what you need!

Made with no refined flours – no added sugar using just a handful of ingredients that I bet you have on hand already and can be ready to devour in less than 30 minutes!!!!

Minus the frosting they also happen to be, 100% freezer friendly so you might want to go ahead and make a double, triple, quadruple batch because, yes, they really are that good!

I mean, can you even . . .

That colour?! That frosting?! And those glorious golden spices?!

All natural, quick and easy, subtly sweet, perfectly spiced, soft, tender, sweet potato banana bread muffins . . .

Gluten Free – Dairy free – Grain free – Refined sugar free –  Paleo  & Vegan friendly !!

1 bowl, 20 minutes – stop what you’re doing, this needs to happen now!

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

 

{Sugar Free} Golden Spiced Sweet Potato Banana Bread Muffins

Gluten Free – Dairy Free – Grain Free – Refined Sugar Free – Paleo & Vegan Friendly 

Makes 8 soft and tender, subtly sweet, gloriously golden, perfectly spiced muffins

Ingredients –

For the muffins;

1 over ripe banana

1/2 cup of mashed sweet potato (I used 1 small)

3 eggs – vegan friends sub flax/chia egg or your fave egg placers

1/4 cup of almond  butter – cashew butter works really well too – I love tahini for a nut free version

1 Tablespoon of vanilla

2 Tablespoons of filtered water

1/2 cup of coconut flour

1 teaspoon of turmeric

1 teaspoon of cinnamon

1/4 teaspoon each of ginger, nutmeg, cardamom & cloves

1/2 teaspoon of baking powder

1/4 teaspoon baking soda

Optional add-ins ;

1 teaspoon of maca – for hormone balance

1 teaspoon of Uplift food – pre-biotics

2 scoops of collagen – for gut healing goodness

1 teaspoon of reishi – to boost immunity, calm the nervous system (and my busy brain!)

For the “optional” frosting –

1/4 cup coconut (or regular ) cream

1/2 block (1/4 cup) dark chocolate

1 teaspoon of vanilla

1/2-1 teaspoon of instant espresso

1 pinch of salt

Method –

1 – Pre-heat oven to 175’C/350/F

2 – Line a muffin tray with paper cases (or grease well) and set aside.

3 – Place all muffin ingredients into a food processor or blender and process until smooth and well combined. You could also just mash/stir in a bowl if you prefer

4 – Pour into your prepared muffin tray

5 – Bake for 15-20 minutes until the tops spring back when lightly pressed and a tooth pick has just a few moist crumbs attached when inserted into the centre.

6 – Set aside to cool.

While your cupcakes are cooling prepare the frosting –

1 – Melt chocolate _ espresso powder by your preferred method – I like to do mine on the stove, double broiler style but a microwave will work just fine too.

2 – Add vanilla, salt & stir to combine.

3 – Add the coconut cream to your espresso infused chocolate and stir until well combined.

4 – Allow to cool for a few minutes until it becomes spreadable – you can speed this up by popping it in the fridge or freezer for 5-10 minutes.

5 – Spread on to your cupcakes.

6 – Devour!

Cupcakes will keep for 3-5 days in the fridge when covered or stored in an airtight container. Or you can freeze (un-frosted) for up to 3 months.

Enjoy xo

__________________________________________

Question of the day –

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

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 muffins (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 Sweet Potato Banana Bread Muffins first appeared on Better with Cake.

Time for another round of fit Friday fun!!!!!

And boy are we going to have ourselves some fun today, because today I’m sharing short, sharp lower body workout that’s made up of 4 of my all time favorite lower body exercises that you can get in and get done in just 15 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!

Your heart rate will be pumping, endorphin’s flowing ah how I love that post workout rush!

So, here’s what we are going to do –

4 exercises;

Step Ups
Reverse Lunge
Squat
Squat Jump (or pulse if jumping’s not your thing)

We will aim to do 10 reps of each exercise (count reps per leg for step ups & lunges)  then repeat the entire sequence through for a total of 4 rounds, resting as needed sound good?

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

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!

For our more advance lifters or those looking to make things a little more challenging, 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 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 –

15 Minute “Glorious Glutes” 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 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 onto our smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, golden spiced, peach and mango smoothie sound?

You guys, this smoothie . . .

The subtle, mellowed out sweetness of peach and mango combined with the heart and belly warming hum of turmeric & ginger really does taste all kinds of magical!

And, not only does out glorious, golden smoothie taste all kinds of incredible but, it also happens to be a nutritional powerhouse!

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity!

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is and I (and my tummy, brain and digestive system) are extremely thankful. One sip and I think know that you (and that beautiful body of yours) will agree, no question!

And, I should probably mention that not only does our creamy, dreamy nutritional powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free (if you want) , gluten free, BANANA FREE, DATE FREE, refined sugar free, low carb, 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 while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

 Mellow Yellow {Peach & Mango} Smoothie
Makes 1 creamy, dreamy, subtly sweet, deliciously nourishing peach and mango smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

3/4 cup unsweetened vanilla almond milk (or milk of choice )

1/2 cup of frozen mango pieces

1/2 cup of frozen peach pieces

1 Tablespoon of cashew butter  – sub 2 Tbsp raw cashews  soak in boiling water for 5 mins before blending if you don’t have a high powdered blender – (or coconut butter/oil)

1 teaspoon of vanilla

1/s teaspoon of turmeric

1 small piece of fresh ginger (or 1/4 teaspoon of ground)

A pinch of pink salt

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

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

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best)  – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1 Tablespoon of MCT or coconut oil – brain boosting energy

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder  – for extra protein ( vanilla , or unflavored would work well in this recipe)

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice – I love to use coconut shreds & cacao nibs, always.

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 have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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 Mellow Yellow {Peach & Mango} Smoothie & A 15 Minute Glute Workout first appeared on Better with Cake.

AKA – everything I am currently obsessed with all rolled up in to tasty little treat.

And oh what a treat they are!

Subtly sweet, deliciously buttery perfectly spiced, blissful bites of deliciousness.

If there’s one recipe request I get asked for more than any other it’s for more date free snacks.

Well, ask and you shall receive my friend . . .

Made with just a handful of ingredients that I bet you have on hand already and come together in 1 bowl, with 1 spoon less than 10 minutes!

No soaking, no blending, no fancy equipment what so ever.

Just stir, roll, devour!

And devour you will!

Honestly, for something that is so simple to throw together using such minimal ingredients, I couldn’t believe how incredible they taste.

I almost called them blondie bites because thats exactly what they remind me of!

Deliciously buttery, subtly sweet, soft and fudgy, so good!

Although, it really shouldn’t really come as a surprise . . . I mean, there really is little in life that can’t be made better with a generous spoonful of nut butter and a sprinkling of turmeric (and cinnamon).

I don’t know what it is but there is something about that glorious, golden spice mix that just makes my heart (and tummy) all kinds of happy.

Even just the smell . . . it warms me down to the depths of my soul . . .

It kind of makes it feel like Christmas . . .

One taste of these beauties will have you thinking Christmas has come early, and well, if you ask me, I kind of think it has bringing with it the most wonderful gift of all . . .

SNACKSS!

You and I both know that edible gifts are the best kind of gifts and this right here, these deliciously simple, perfectly spiced, gloriously golden bliss bites are the gift that keep on giving!

Not only do they taste all kinds of magical, and hear me when I say they really, REALLY do but , they also pack a nutritional punch  . . .

They are rich in antioxidants, a natural anti-inflammatory, great for digestion as well as brain and heart health!

They will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity! 

So, if you’re looking for an excuse to eat more snacks, then look no further friend, I got you covered!

And would you just look at how pretty they are!!!!

With all those flecks of vanilla and heart warming spices . . .

Now, one last thing before you go get your snack on, I’m not saying that you have too, because they really do taste all kinds of incredible just as they are, but, if you have a little extra time on your hands and feel like getting a little fancy with your snacks then I strongly suggest you roll some in a little cacao (because life’s just better when it’s dusted in chocolate) , and some in some finely shredded coconut.

The contrast in both taste and texture take these treats to a wholllleeee new level!

2 extra minutes, 100 % worth it!

All natural, quick and easy, subtly sweet, deliciously buttery, perfectly spiced DATE FREE,  bliss bites . . .

The only thing that’s left to decide is which will you devour first?!

Original, cacao or coconut?!

Cacao for me please!

Gluten Free – Dairy free – Grain free – DATE FREE  – Refined sugar free –  Low carb – Paleo –  Keto &  Vegan friendly !

1 bowl, 10 minutes in the making,

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

{DATE FREE} Mix & Make Golden Spiced Bliss Bites

Makes approximately 16 subtly sweet, deliciously buttery, perfectly spiced bites of blissful deliciousness.

Ingredients –

1/2 cup almond butter

1-2 Tablespoons of maple syrup (or honey) – more or less to desired level of sweetness

1 teaspoon of vanilla extract

1/2 teaspoon of turmeric

1/2 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1/4 teaspoon of ground nutmeg

1/4 teaspoon of ground cardamom

1/4 teaspoon of ground cloves

1/4 teaspoon of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those incredible nutrients in the turmeric! You can’t taste the pepper, promise.

A pinch of salt

1/4 cup of coconut flour – or protein powder – see below *

2-3 Tablespoons of almond milk (or filtered water)

Optional add ins –

1 teaspoon of maca powder – For hormone balance

2 scoops of collagen ( I   Vital proteins unflavored collagen peptides ) –  for gut healing goodness

* 1-2 scoops of protein powder (vanilla or unflavored would work best in this recipe) – for extra protein – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

Optional for serving –

Cacao

Finely shredded coconut

Method –

1 – Place all ingredients into a medium size bowl and stir to combine.

Note – If the mixture is a little dry add a little extra milk or water until it comes together

2 – Taste and adjust to desired level of spice and sweetness – adding a little extra maple syrup/honey or vanilla and extra cinnamon if desired.

3 – Using your hands, roll approx 1 small Tablespoons worth of dough into bite size balls then set aside
 – FYI – I like to make my bites on the smaller side. You would probably need 3 of mine to make up one of those golf ball size bites you buy at cafe’s or in stores.

4 – If you are going to coat your bliss bites simply place your cacao & coconut into a small bowls or zip lock bags and gently press/shake until nicely coated.

Enjoy xo

Question of the day –

Are you a fellow bliss bite lover? What’s your favorite flavor combination?

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 these bliss bites (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 ox

__________________________________________

The post {DATE FREE} Mix & Make Golden Spiced Bliss Bites first appeared on Better with Cake.

F-F-Fri-Yay baby!!!!!

And you know what that means, time for another round of Fit Friday Fun!!!!

Today, I thought I’d we’d have ourselves a short and sharp, total body HIIT style workout  that you can anytime, anywhere in less then 20 minutes, no equipment required!

Get in, get it done, and get on with living!

So, here’s what we are going to do –

A descending ladder workout which simply means we will start by completing 10 reps of each exercise  (count reps per leg/side for lunges) and continue to decrease reps, each round, until we get down to 1 , make sense?

We will do;

→ Squats
→ Lunges
→ Sit Ups
→ Push Ups
→ Burpees

Now, I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between  but, that does not mean you don’t take any rest.

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it , deal?

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.

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your heart will be pumping and those quads, glutes, hamstrings, biceps, shoulders, abs – you name it,  will be burning by the final round! And, you will definitely be feeling the effects of it tomorrow I assure you (and I mean that in the best possible way).

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.

But, 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 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 –

“Down The Ladder”

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 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 onto our smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, anti-inflammatory ,  iced golden spiced salted caramel thickshake sound?

This smoothie not only tastes simply divine think subtly sweet, super creamy with a hint of salted caramel and a gentle, heart and belly warming hum of turmeric, cinnamon and ginger really  but this pretty little smoothie of ours also happens to be a nutritional powerhouse!

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity!

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is and I (and my tummy, brain and digestive system) are extremely thankful. One sip and I think know that you (and that beautiful body of yours) will agree, no question!

Oh and I should probably mention that not only does our delicious, nutritious, gloriously glowing smoothie taste like an absolute dream but, it also happens to be sugar free, dairy free (if you want) , BANANA FREE,  (!!!) , low carb, vegan, keto and paleo friendly

But, most importantly, It really is just simply divine, the perfect way to treat yo’ self while you re-fuel and re-energize yourself on this fabulous Friday.

 Golden Spiced Salted Caramel Thickshake

{Sugar Free – Dairy Free –  Gluten Free BANANA FREE – Low Carb – Vegan – Keto & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, subtly sweet, secretly healthy, perfectly spiced , gloriously golden super smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

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

1/2 cup of frozen coconut chunks

1-2 Medjool dates (pits removed) depending on how sweet you like it

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

1 Tablespoon of cashew butter- sub 2 Tablespoons of raw cashews – soak nuts in boiling water for 10 mins before blending if you don’t have a high powered blender.

1 teaspoon of vanilla

A pinch of pink salt

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

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best)  – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein ( vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice – I love to use coconut shreds & cacao nibs, always.

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 have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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 Golden Spiced Salted Caramel Thickshake & A 20 Minute Total Body HIIT Workout first appeared on Better with Cake.

Yes, it really is Friday again already! And, not only is it Friday but, it’s the last Friday of the year!!

Um, how?!

Also;

Anyone else?!

So, because it’s such a busy time of year  – you may be on the road traveling still visiting friends and family for the holidays or like me, you’re just not able to get to the gym so today I’m sharing a short, sharp total body workout that you can do anywhere, anytime in just 20 minutes, with or without equipment, totally your call.

It may be short and kind of intense but this workout is guaranteed to get your heart rate pumping, endorphin’s flowing and leave you feeling strong, energized and ready to take on the rest of your day!

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

So, here’s what we are going to do –

A descending ladder workout which simply means we will start by completing 10 reps of each exercise  (count reps per leg/side for step ups & lunges) and continue to decrease reps, each round, until we get down to 1 , make sense?

We will do ;

Squat
Step Up
Reverse Lunge
Tricep Dip
Push Up
V-Up
Burpee – you know you love em’

Now, I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between  but, that does not mean you don’t take any rest.

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it , deal?

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.

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your heart will be pumping and those quads, glutes, hamstrings, biceps, shoulders, abs – you name it,  will be burning by the final round! And, you will definitely be feeling the effects of it tomorrow I assure you (and I mean that in the best possible way).

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.

But, 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 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
“Final Countdown”
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 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 onto our smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, perfectly spiced, anti-inflammatory,  tropical inspired super smoothie sound?

You guys, this smoothie tastes like an absolute dream – aptly names the golden sunrise because that’s exactly what it reminds me of.

It’s golden and mellow with just a hint of warmth. It makes you feel all those beautiful, magical, warm fuzzy feels that you get when your fortunate enough to catch a breath-taking sunrise

Not only does this gloriously glowing smoothie taste like paradise in a cup but, it also happens to be quite the nutritional powerhouse!

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity! 

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is!

Close your eyes, take a sip and experience the magic for yourself.

Oh and I should probably mention that not only does our delicious, nutritious, tropical inspired super smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, keto and paleo friendly – so much to love I tell you

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday.

Glowing Sunrise Super Smoothie
{Vegan. Gluten Free, Refined Sugar Free & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, deliciously, nutritious, magical, mellowed out, tropical inspired super smoothie

Ingredients –

1/4 cup vanilla coconut or Greek style Yogurt

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1/2 an overripe banana (preferably pre-frozen)

1/4 cup pineapple pieces – I use frozen

1/4 cup diced, mango – I used frozen

1 Tablespoon of cashew butter – coconut, macadamia, almond or sun butter work really well here too

1/2 teaspoon of vanilla

1/4 teaspoon of ground turmeric

1/4 teaspoon of ground ginger

A pinch of cayenne pepper

A pinch of pink salt

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

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

Optional add ins;

1 teaspoon of maca – for hormone balance

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Optional but recommended for serving –

Coconut flakes

Turmeric

Chili flakes

Method –

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

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

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 have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your favorite way to refuel after a workout?

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 20 Minute “Final Countdown” Total Body HIIT Workout & Glowing Sunrise Super Smoothie first appeared on Better with Cake.