As another year draws to a close and we prepare to dive head first into a brand new year of deliciousness, I thought it would be fun to take a look at  your favorite recipes of 2019.

We have made a lot of delicious things together this past year and here we have the top 10, most popular recipes of 2019 as choose by you.

So, without further ado – allow me to present you with your top 10 – most clicked, commented on, shared and re-created recipes of 2019 –

1 – No Bake {Date Free} Salted Caramel Slice

2 – DIY Jerk Seasoning

3 – Strawberry and Cream Cashew Cookie Bites

4 – Lemon Berry Muffins

5 – Spicy Tuna and Tomato Burgers

6 – Healthy “Sugar Cookie” Bliss Bites

7 – Blueberry , Apple and Banana Super Smoothie

8 – Date Free Salted Caramel Bliss Bars

9 – Spring Fritatta

10 – Dark Chocolate Double Stuffed Dates

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To all of you who have re-created, commented on, posted and shared in any of my recipes either here on the blog, the Facebook page or Instagram: Thank you so much for sharing your love and appreciation for my recipes not only with me but with others too.

I honestly LOVE seeing you make and enjoy the recipes I share and it makes my heart all kinds of happy knowing that you’re enjoying a recipe that I created.

Seriously you guys, so much love and I can not thank you enough for all the support and encouragement you have shown me over the years.

Insert all of the feel good, happy, loved up emojis here !

Please comment below and let me know if there is anything in particular that you’d like to see more (or less) of in this coming year.

Thank you so much for being here – love you. Mean it!

__________________________________________

Question of the day –

Did your fave recipe make the list this year? If not I’d love to know – what was your fave?

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 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 xo

__________________________________________

The post Top 10 Most Popular Recipes of 2019 – Reader Favorites 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 –
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 secretly choc chai cookie dough crunch shake sound?

Subtly sweet, deliciously indulgent, seriously chocolaty, perfectly spiced and choc full of choc chips!

No one would ever know that it also happens to be good for you!

Packed with protein, high in magnesium and loaded with gut healing goodness!

I won’t tell if you don’t!

Chocolate + Chai = a match made in heaven and when you add in that cookie dough crunch . . . you take the experience to a whole new level!

Oh and I should probably mention that not only does our delicious, nutritious, smoothie like a absolute magic 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.

 

Choc Chai Cookie Dough Crunch Shake

Dairy Free – BANANA FREE – DATE FREE – Sugar free – Low Carb – Vegan – Keto – Paleo  

Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

Ingredients –

1/2 cup vanilla yogurt (or 1-2 scoops of your fave ice cream or fro-yo)

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

1 teaspoon of vanilla

1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.

1/2-1 teaspoon of chai spice mix – more or less to taste

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

1/4-1/2 teaspoon of instant espresso – optional but recommended to help enhance the richness of the chocolate

1 Tablespoon of choc chips (or cacao nibs)

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

NOTE – If you prefer a sweeter shake, add 1/2-1 tsp monk fruit sweetener, a few drops pf liquid stevia, maple syrup, honey or sweetener of choice to taste – I didn’t add any.

Optional add ins;

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

1 teaspoon of maca – for hormone balance

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

1-2 scoops of  collagen – for gut healing goodness

1 Tablespoon of chocolate creamer – makes it extra lush

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

Chocolate 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.

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 Choc Chai Cookie Dough Crunch Shake + 15 Min {No Equipment} Lower Body Workout first appeared on Better with Cake.

And you know what that means, 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 get in and get done 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 –

6 execises;

Squats
Walking Lunges
Sumo (Plie’) Squats
Curtsy Lunge
Reverse Lunge
Squat Jump – or pulse if jumping isn’t your thing

Aim to do 10 reps of each exercise (count reps per leg for lunges) then repeat the entire sequence through for a total of 4 rounds (or as many rounds as pretty in 20 minutes) , 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 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 –

– 20 minute –
“All fired up”
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 for our smoothie recipe . . .

How does a nice, tall, subtly sweet, deliciously indulgent, secretly healthy, creamy, dreamy, chocolate hazelnut latte sound?!

So good, right?!

It’s basically tastes like you’re drinking coffee while eating spoonfuls of nutella – please tell me I’m not the only one who does this?!

Subtly sweet, seriously chocolaty, espresso infused with a hint of nutty sweetness!

So, SO yum!

And, not only does our dreamy little smoothie taste like straight up heave in a cup but, it also happens to be Sugar free, BANANA FREE, DATE FREE , dairy free (if you want), low carb, vegan, keto , paleo friendly & whole 30 compliant!- so much to love I tell you and love it you will !

But, most importantly, it really is just down right delicious, the perfect way to treat yo’ self on this fabulous Friday (or any day really because, yummmmmmm)

Enjoy xo

Rich Chocolate Hazelnut Latte
Makes 1 nice subtly sweet, deliciously nutty, seriously chocolaty, espresso infused latte

Ingredients –

1/2 cup of vanilla yogurt

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

1 teaspoon of vanilla

1-2 teaspoon of instant espresso (or a shot or 2 of your fave brew) – Can omit if you don’t like coffee

1-2 Tablespoons of cacao – depending on how rich you want it

1 Tablespoon of hazelnut butter (sub 1 Tablespoon of hazelnut meal or 2 Tablespoons of hazelnuts, soak in boiling water for 10 mins – then drain – 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

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

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado – 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 uplift food – daily dose of prebiotics

1 teaspoon of flaxmeal – ground flax- healthy fats & extra fiber

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

1 Tablespoon of vanilla or chocolate creamer – makes it extra lush

1-2 scoops of collagen – for  gut healing goodness

1 scp protein powder – for extra protein (vanilla, chocolate, unflavored or even coffee flavored would work 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 –

Tell me, upper body, lower body, total body – what’s your fave workout??

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 Rich Chocolate Hazelnut Latte & a 20 minute {NO Equipment} Lower Body Workout first appeared on Better with Cake.

You.

Are.

Welcome.

You guys, these secretly healthy, no added sugar, peanut butter choc banana muffins are everything!

I mean, peanut butter + banana & chocolate = happiness!

Name a more terrific trio , I’ll wait . . .

See, you can’t.

The only way these delicious little muffins could get any more enjoyable was if you had a monster size vat cup of coffee to sip on while you were eating them.

And to be honest, that’s exactly how they are designed to be consumed.

Coffee in one hand, magnificent, peanut butter choc chip banana muffin in the other.

Honestly, I can’t think of a better way to start (end or fill) the day!

Subtly sweet, light , tender, soft and chewy, packed with punchy peanut butter flavor (aka the best kind) with a gentle heart and belly warming hum of cinnamon and choc full of choc chips!

Can you even. . .

And, not only do they taste all kinds of incredible, hear me when I say they really, truly do but they also happen to be quite a nutritional powerhouse.

They’re packed with protein, high in fibre, rich in magnesium , potassium, B vitamins!

And let’s not forget about all of the antioxidants our delicious little choc chips bring to the table. If you’re looking for an excuse to eat chocolate for breakfast, all in the name of health, of course, then look not further friend, I got you!

But ,  health benefits aside, they really are just bonkers delicious and you need them in your life because, yummmmmmm!

A few tips before you get your bake on;

I made my muffins with gluten free oat flour which I made by simply blending up regular gluten free oats until they break down into a fine looking flour. You can buy pre-made oat flour but I find it’s just so easy and so much cheaper to make it myself.

That being said, if oats aren’t your jam feel free to use any kind of flour you like. Gluten free or regular,  they should all work!

My paleo friends, or those of you who don’t do grains of any kind ;

Swap the peanut butter for almond butter (or nut seed butter of choice) and use almond flour/meal in place of the oat flour and you should be good to go.

Keto friends ;

This recipe uses 2 bananas to make 6 large muffins, so that works out to 1/3 of a banana per muffin, you too can swap the oat flour for almond flour which will lower the carb count significantly! Enjoy them as part of your pre/post workout meal. You could also ferment your bananas so they’re sugar/carb free and more gut friendly if you’re into that kind of thing – see how/why that works here.

Seriously these healthy peanut butter choc chip banana muffins are so, SO good, we can’t have anyone missing out on the deliciousness.

Also, if you wanted to go ahead and drizzle them with melted dark chocolate because life’s just better when it’s drizzled with chocolate, I wouldn’t be mad about it.

Seriously, so not necessary but 100% worth it!

Subtly sweet, soft, tender, secretly healthy, hearty, wholesome peanut butter choc chip banana muffins . . .

Made with just 5 ingredients (and a handful of spices)  that I bet you have on hand already and bake up to delicious, delectable, devour-able perfection in less than 30 minutes!

Honestly, I don’t know what more I need to tell you . . .

Gluten free – Dairy Free – Refined Sugar Free – Paleo – Keto – Vegan Friendly

5 ingredients + 20 minutes . . .

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

{Sugar Free} Peanut Butter Choc Chip Banana Muffins

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

Makes 6-8  muffins subtly sweet, soft, tender, secretly healthy, hearty, wholesome peanut butter choc chip banana muffins

Ingredients –

For the muffins;

2 over ripe bananas

1 egg – vegan friends sub flax/chia egg or your fave egg placer

1/2 cup of peanut butter – or nut/seed butter of choice – I love using tahini for a nut free version

1 Tablespoon of vanilla

1/2 cup of gluten free oat flour – or flour of choice

1/2-1 teaspoon of cinnamon or chai spice mix  – measure with your heart

1 teaspoon of baking powder

1/2 teaspoon baking soda

A pinch of salt

Dark Chocolate – chips or chopped, again, measure with your heart

Optional add-ins ;

1 teaspoon of maca – for hormone balance

2 scoops of collagen – for gut healing goodness

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 everything except your chocolate into a food processor or blender and process until smooth and well combined. You could also just mash/stir in a bowl by hand if you prefer – I love how smooth and creamy the batter gets when blended

4 – Fold through dark chocolate

5 – Pour into your prepared muffin tray

6 – 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.

7 – Devour!

Muffins will keep for 3-5 days stored in an airtight container. Or you can freeze for 3-6 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} Peanut Butter Choc Chip Banana Muffins first appeared on Better with Cake.

You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

Today I’m sharing a short and sharp total body workout that you should be able to get in done in around 15 minutes – with or without equipment, totally your call!

I don’t know about you but, as much as I love my to get my workout on, I don’t like spending hours at the gym and the thing is, you don’t need to! With the right combination of exercises you can have an awesome workout in next to no time at all.

In today’s workout we are going to do just 5 exercises that incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

Just because your workout is short doesn’t mean it’s not effective, trust me. When you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing!

Ah how I love that post workout rush!

So, here’s what we are going to do –

Squat
Curtsy Lunge
Push Up
Mountain Climber
Russian Twist

We will do 10 reps of each exercise  (count reps per side for lunges, climbers and twists) and repeat the entire sequence through for a total of 4 rounds or, as many rounds a pretty in 15 minutes.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, I want you to listen to that beautiful body of yours and rest as needed.

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?!

Catch your breath, grab a drink then get straight back into it, deal?

For those who are wanting to making things a little more challenging, feel free to grab yourself a weapon of choice – a set of dumbbells, a barbell, your EmPack, kettlebells, 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.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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 –

Short & Sassy
Full 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, creamy, dreamy, subtly sweet, perfectly spiced, iced vanilla chai latte sound?

Oh, you guys, this smoothie . . . insert all of the heart eyed emojis !!!

The dreamiest chai latte you’ll ever have and I promise you, it’s anything but “vanilla”.

It literally tastes like chai spiced soft serve!!

It’s luscious and creamy, spiked with a hint of vanilla and the perfect heart and belly warming hum of chai inspired spices.

It’s the ultimate nice cream!

Decadent to enjoy as a late night dessert but healthy enough to serve for breakfast! Ice cream for breakfast = living your best life!

Oh and , I should probably mention that not only does our delicious, nutritious, pretty little latte 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 – 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.

Creamy Iced Vanilla Chai Latte
{Dairy Free – Sugar Free – BANANA FREE – DATE FREE – Gluten Free – Grain Free – Low Carb – Paleo – Keto – Vegan }
Makes 1 creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy, perfectly spiced chai latte

Ingredients –

1/2 cup vanilla yoghurt

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

1/2-1 teaspoon of chai spice mix – more or less to taste

1 teaspoon of vanilla

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

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

Optional add ins;

 

Dark Chocolate, melted – Antioxidants?! To swirl your glass with happiness.

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 uplift food – daily dose of prebiotics

1 teaspoon of flaxmeal – ground flax- healthy fats & extra fiber

1-2 scoops of collagen – for  gut healing goodness

1 scp protein powder – for extra protein (vanilla, or unflavored would work 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 – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) 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 remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s your fave way to workout? Upper Body? Lower Body? Total Body?

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 Creamy Iced Vanilla Chai Latte & A 15 Minute {No Equipment} Full Body Workout first appeared on Better with Cake.

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, lower body workout  that you can do anywhere, anytime in around 15 minutes!

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 doing 10 reps of each exercise and decrease 1 rep per round until you get down to 1.

For example –

Round 1 we do 10 reps each, then repeat the entire sequence through doing 9 reps each , then 8, then 7 all the way down to 1!

We will do;

Step Ups
Reverse Lunge
Squat
Squat Jumps – Or Squat pulse if jumping isn’t your thing

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, I want you to listen to that beautiful body of yours and rest as needed.

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?!

Nothing complicated, basic movements done with good form for a short but effective workout that is guaranteed to leave 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.

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 –

 
– 15 Minute –

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, subtly sweet, secretly healthy, deliciously indulgent, dark chocolate almond butter cup smoothie sound?

Heaven, right?!

You can’t beat a classic like chocolate and nut butter – especially when you add in a cheeky pinch of flaky sea salt!

Heaven in a cup I tell you!

This has got to be one of my all time top flavor combinations. Nut butter and dark chocolate are something I consume pretty much daily , in some form or other, and I hope that you love it as much as I do! Which, FYI – Is A LOT!

And I should probably mention that not only does our delicious, nutritious, smoothie taste like an absolute dream but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, refined 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.

Dark Chocolate Almond Butter Cup Smoothie

{Sugar Free – Dairy Free – BANANA FREE – DATE FREE  – Low Carb – Vegan – Keto – Paleo}

Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

Ingredients –

1/2 cup vanilla yogurt

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

1-2 Tablespoons of cacao – depending on how rich you want it.

1-2 Tablespoons of almond butter – depending on how nutty you’re feeling
* sub 2-4 Tablespoons of raw almonds, soak in boiling water for 10 minutes before blending if you don’t have a high powered blender – optional but highly recommended

1 teaspoon of vanilla

A pinch of salt

* If you like a sweet smoothie, add 1/2-1 teaspoon of monk fruit sweetener (or sweetener of choice) to taste.

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 uplift food – daily dose of prebiotics

1 teaspoon of flaxmeal – ground flax- healthy fats & extra fiber

1-2 scoops of collagen – for  gut healing goodness

1 scp protein powder – for extra protein (vanilla, chocolate or unflavored would work 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 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;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

Upper Body? Lower Body? Total Body? What’s your fave way to train?

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 Dark Chocolate Almond Butter Cup Smoothie & A 15 min – 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.

For my gluten free – grain free – low carb – keto – paleo – vegan friends

Or ,just those of you who enjoy eating dessert for breakfast, which if you ask me is ALWAYS a good idea!

Chocolate for breakfast  = winning at life

And let me tell you, there is so much to celebrate about these oat-less oats , including the fact that both my oatmeal loving husband and oatmeal loathing daughter LOVE them, so I’m thinking we need to throw them a parade! The oats not my family.

Firstly, some of you may (or may not) be aware, that I have always wanted to love overnight oats. Or just oatmeal in general but try as I might I just haven’t been able to do it.

It’s a texture thing.

I had the same issue with chia pudding, I wanted so much to love it but the texture just weirded me out so I would always blend it – until this happened! I finally cracked the code!

But, one can not live on chia pudding alone.

And if you, like me, are looking for a deliciously simple , seriously nourishing way to change up your breakfast (lunch/snack or dessert) game and eat (your body weight) in cake batter (without the fear of contracting salmonella) then look no further friend, these quick and easy, brownie batter “oats” are the answer!

Come to think of it, even if you’re not actively looking, and I don’t even think it matters what the question is , this, right here, this lush and creamy, seriously chocolaty, secretly healthy cup of deliciousness is the answer!

Need a quick and easy, mix & make/grab and go breakfast  – Brownie batter {oat-less} oats

Mid morning pick me up? Brownie batter {oat-less} oats

Lunch time dessert (doesn’t everyone do that?!) – Brownie batter {oat-less} oats

330itis? Brownie batter {oat-less} oats to the rescue!

Rough day at work? Brownie batter {oat-less} oats

Pro-procrastinating doing laundry (why does it never end?!) Brownie batter {oat-less} oats

Craving something sweet after dinner ? Brownie batter {oat-less} oats

Bed time snack? Brownie batter {oat-less} oats

See, no matter the question, brownie batter {oat-less} oats is always the answer!

Proof that chocolate really does fix everything.

And let me tell you, these brownie batter “oats” are everything!

They are thick, creamy, luscious, rich, deliciously indulgent, seriously chocolatey, yet secretly healthy, and seriously nourishing!

They’re hearty and rich but light at the same time so they won’t leave you feeling sluggish and heavy!

They’re packed with protein, fiber, heart healthy fats and those all important omega 3’s so they’re guaranteed to leave you feeling satisfied and energized ready to take on that mountain of laundry you’ve been procrastinating your day .

And they could not be easier to make!

Made with just a handful of pantry staples that I bet you have on hand already an come together in a matter of minutes!

Simply throw all your ingredients in to a bowl, give it a stir and voila’ = breakfast is served!

Serve them hot, serve them cold (my fave) , topped with fresh berries, coconut (or Greek style yogurt) and a sprig or 2 of mint (gotta get those greens in) and regardless of when you choose to make them (please do it in the next 5 !!) you my friend are in for a real treat!

All natural, quick and easy, decadent, rich, creamy, dreamy, seriously chocolatey, oat-less oats!

Gluten Free – Dairy Free (if you want) – Grain Free – Refined Sugar Free – Low Carb – Vegan – Keto – Paleo friendly but , most importantly, they really do taste all kinds of magical – (brb just going to check and see if my letter from Hogwarts has arrived yet) a chocolate lovers dream . . .

The only thing that’s left to decide is how will you have yours?!

1 bowl – 2 minutes in the making . . .

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

Brownie Batter Overnight {Oat-less} Oats
Low Carb – Keto – Gluten Free – Dairy Free – Refined Sugar Free – Vegan

Makes 1 serve of deliciously indulgent, secretly healthy, seriously chocolaty, creamy, dreamy oat-less oats!

Ingredients –

1/4 cup of almond meal

1 Tablespoon of flaxmeal (ground flaxseed)

1 Tablespoon of chia seeds

1 Tablespoon of cacao

1 Tablespoon of monk fruit sweetener – or sweetener of choice

1 teaspoon of vanilla

1 teaspoon of finely shredded coconut

1 teaspoon of cacao nibs

1 pinch of salt

1/2-1 teaspoon of instant espresso (or a shot of your fave brew) – optional to help enhance the richness of the chocolate

1/2 cup of vanilla almond milk – or milk of choice – more or less depending on how thick/thin you like your “oats”

Optional add ins –

1 teaspoon of maca – for hormone balance

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

Optional for serving –

Coconut / Greek style yogurt

Raspberries

Mint

Extra chocolate

Method –

1 – Place all of your oatmeal ingredients into a bowl and stir to combine.

Note – If you add protein powder you will need to add an extra 1/4 cup (possibly more depending on which type/brand you use ) of liquid – water or milk, whichever you prefer.

2 – Let it sit for a minute or two to thicken.

3 – Top with toppings of choice

4 – Devour

Notes –

* I like to eat mine cold but, you can totally serve them hot if you prefer. Just pop everything into a pot and heat on the stove (or in the microwave).

** The longer they sit, the thicker they get so, if you are making them ahead of time (such as the night before) you make need to add some extra milk before serving.

Enjoy xo

__________________________________________

Question of the day –

Are you a fellow overnight oat 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 your creamy, dreamy, oatless oatmeal (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 Brownie Batter Overnight {Oat-less} Oats – Low Carb – Keto – Gluten Free – Dairy Free – Refined Sugar Free – Vegan first appeared on Better with Cake.

these cookies . . .

YOU NEEEEED.

Hands down THE BEST COOKIES I have made all year!

Not even kidding!

Crisp and crunchy, but not to crunchy, seriously chocolaty, with a gentle hum (or loud rev if you prefer) of espresso & a hint of minty freshness!

I mean can we just take a minute . . .

Yes, yes just yes!

1 bowl – 1 spoon – 7 ingredients – 15 minutes, done!

No kneading, no chilling, no rolling, no cutting, nadda.

Mix – shape – bake – drizzle – sprinkle –  devour!

Perfect to make as a last minute gift, perfect to make and leave out for Santa , perfect for fueling all the festive fun!

These cookies are everything I love in life all served up in one delicious little mouthful!

And not only insanely (and I mean INSANELY) delicious , but, they are naturally free of all of the things!

Gluten Free Dairy free EGG FREE Grain free Refined sugar free Low Carb Paleo Keto & Vegan friendly

If you do one extra thing today, please, please, PLEASE let it be baking these!

Coffee + Chocolate + Cookies = all of the yes!

All natural, quick and easy, secretly healthy, crisp and crunchy, dark chocolate peppermint mocha cookies . . .

From my family to yours, Merry Christmas love bugs

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

Flourless Dark Chocolate Peppermint Mocha Cookies
{Gluten Free, Dairy Free, EGG FREE, Grain Free, Refined Sugar Free,  Keto, Vegan  & Paleo Friendly}

Makes approx 10-12 deliciously indulgent, secretly healthy, seriously chocolaty, espresso infused cookies with a hint of minty freshness.

Ingredients –

1 cup Almond butter (or nut/seed butter of choice)

1 teaspoon of vanilla

1/4 tsp peppermint extract – more or less to taste

2 Tablespoons of cacao

1-2 teaspoons of espresso – depending on how strong you like it

3 Tablespoons of plant based sweetener of choice –  I use Nuiva – sub monk fruit sweetener or 1/4 C of coconut sugar

1/2 teaspoon of baking soda

A pinch of salt

3-4 Tablespoons of roughly chopped dark chocolate  for drizzling

Optional add in’s;

2-4 scoops of  Vital proteins unflavored collagen peptides – Optional for gut healing goodness – vegan friends omit

1 teaspoon of maca – for hormone balance

1 – 2 scps protein powder – for extra protein – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Crushed Candy Canes & flaky sea salt for serving

Method –

1 – Pre-heat oven to 175’C/350’F

2 – Line a baking sheet with baking/parchment paper and set aside.

3 – Place all ingredients apart from the chocolate into a medium size bowl (or just throw it all in your trusy ol’ food processor or blender) and stir until well combined.

4 – Use a cookie scoop or spoon to place a small portion of cookie dough onto your prepare baking sheet. Then use your hands and roll into balls and use a fork to gently press down (and make a pretty pattern on top if you like)

Note – If you want a thinner, crispier cookie then feel free to press them out nice and flat.

Feel free to make them as big, small, thick or thin as you like just remember you may need to adjust the baking time slightly depending on the shape and size you choose

5 – Repeat until all the mixture has been used.

6 – Once you have all your cookies shaped bake for 8-10 minutes until the tops are just set and the edges are slightly crisp.

Note – they will firm up as they cool so be careful not to over-bake.

7 – If you’re going to add the chocolate drizzle simply melt chocolate by your preferred method, drizzle over the top and finish with a sprinkling of pink salt and crushed candy canes if desired.

Enjoy xo

__________________________________________

Question of the day –

If you had to choose, what would be your ultimate cookie ?

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 cookies (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 Flourless {EGG FREE} Dark Chocolate Peppermint Mocha Cookies first appeared on Better with Cake.

–

I hope you’ve had your coffee boys and girls because today we are going to have ourselves a short, sharp total body HIIT (high intensity interval training) workout that you can get in and get done in just 10 minutes, no equipment required!

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

So, here’s what we are going to do –

5 exercises;

Squat
Reverse Lunge
Push Ups
V-Ups
Burpees

We will do each 10 reps of each exercise before moving on to the next and repeat the entire sequence through, resting as needed, for as many rounds a pretty in 10 minutes.

Nothing complicated, basic movements done with good form for a short but effective total body workout.

And 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 –

 
– 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 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, decadent, rich, subtly sweet, secretly healthy, seriously chocolaty, espresso infused, minty fresh iced peppermint mocha sound?

You guys, this smoothie . . . it’s one of my all time fave holiday flavor combinations and just makes my Christmas lovin’ heart all kinds of happy.

The decadent richness of cacao combined with that gentle hum (or loud rev if you prefer) of espresso and that subtle hint of minty freshness  . . .

So good!

Oh and I should probably mention that not only does our deliciously indulgent, creamy, dreamy, fun and festive super smoothie taste like straight up Christmas in a cup but, it also happens to be vegan, gluten free, dairy free, sugar free, BANANA FREE , 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 and refuel and re-energize that beautiful body of yours on this fabulous Friday.

 Sugar Free Iced Peppermint Mocha
Makes 1 nice tall, decadent, rich, subtly sweet, secretly healthy, seriously chocolaty, espresso infused, minty fresh iced peppermint mocha.

Ingredients –

1/4 cup vanilla coconut or Greek style yogurt

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

1/3-1/2 an avocado – optional – makes it extra creamy and lush

1 Tablespoon of cacao

1 teaspoon of instant (or 1-2 shots of) espresso

1/4 tsp of peppermint extract – or 1 drop of peppermint oil ot 1 Tbsp fresh mint leaves

A pinch of salt

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

Note – for a sweeter coffee feel free to add in a splash of vanilla, stevia or sweetener of choice.

Optional add in’s;

1 teaspoon of maca powder – optional for hormone balance

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

1 scp protein powder – for extra protein (chocolate, 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

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

_________________________________________

The post 10 Minute {No Equipment} Total Body HIIT Workout & A Sugar Free, Iced Peppermint Mocha first appeared on Better with Cake.