It has been a minute!

Oh, how I’ve missed you!

It feels like it’s been forever!

How are you?

Where are you?

What’s been going on?

Me?!

Well, where do I begin?!

It feels like so much has happened but not much has happened all at the same time?!

Right after I published my last post something really strange happened to my laptop – I won’t bore you with the all details but, let’s just say it’s been quite an undertaking . . .

Initially it started just typing jibberish, then despite having successfully re-set passwords (more than once!!) it wouldn’t let me log in?!

So, I made an appointment to see the genius peeps at the Apple store who spent a solid 2 hours trying to problem solve and trouble shoot the problem but, no luck. They just kept telling me they had never seen anything like this before and they really wern’t sure how to fix it?! ← Insert very sad and pouty faced Emma here ←

I went in looking for help and answers for a laptop that wouldn’t let me log in and 2 hours later was sent home with a laptop that wouldn’t even turn on . . . not cool apple, not cool at all!

But, spunky husband, bless his heart, was able to track down an independent technician that said he thought he would be able bring my now non functional Macbook back to life!

2 weeks later, here we are!

Honestly, I have no idea how he did it, We’re not entirely sure he knows how he did it either but, my trusty ol’ Macbook is up and running and we are back in business baby!

Can you even believe it?!

Raspberry and cream chia pudding for everyone!!!!!!

Because nothing says celebration like a creamy, dreamy pudding cup am I right?!

Oh you know I am. I mean, who doesn’t love a good pudding cup?!

Answer = no one!

And, let me tell you, as far as pudding goes, this raspberry cream chia pudding is in a world of it’s own!

I finally nailed the perfect, mix and make chia pudding!

For years this has been a mission of mine.

I wanted so badly to love the mix and make chia pudding because I know how incredibly nutritious those tiny little seeds are!

Rich in antioxidants, packed with protein, high in calcium, fiber, magnesium and those all important omega 3’s!

But the texture, I just couldn’t do it. It was always either too watery (ugh) or too gluggy/glue-y (grose!) too gritty (no thanks) so I always ended up blending it (see → here → here and →  here  ) – texture issues be gone!

But, finally, a break through . . .

This raspberry cream chia pudding is THE PERFECT consistency.

It’s light, fresh, luscious, creamy, subtly sweet and just all kinds of wonderful.

Not gritty, not gluggy , not glue-y, not watery not even a little bit!

It’s perfect!

Spiked with a hint of vanilla and finished with a quick and easy smashed raspberry jam OOooOO you my friend are in for a real treat!

Made with just a handful of ingredients that I bet you have on hand already and comes together in 1 bowl in a matter of minutes!

Simply → mix → chill → smash → assemble → devour!

And FYI – for my meal preppin’ friends, these babies can totally be made ahead of time so you can whip up a batch at the start of the week (or whenever you get your meal prep on) and have them ready to grab and go whenever the need arises!

Gluten free, dairy free (if you want) , sugar free, grain free,  low carb, vegan, keto, paleo friendly and 100% Whole 30 compliant.

But, most importantly it really does taste like an absolute dream – hello berries and cream = match made in heaven!

Serve them simply as they are for the perfect on the go breakfast or snack – if you have a little extra time on your hands you might want to add a handful of this healthy, grain free black forest granola, a drizzle of nut butter and a big ol’ vat of coffee, of course.

Or , if I may be so bold, I strongly suggest that you save just one cup , stir through a couple of squares of your fave dark chocolate and have yourself a truly magical late night dessert ← seriously, do it!

All natural, subtly sweet, deliciously creamy, seriously healthy, vanilla spiked, raspberry cream chia pudding . . .

Make it. Eat it. Love, love, love it.

 

Raspberry Cream Chia Pudding

• Prep Time: 3 mins - Chill Time - 2-3 hours up to o/night
• Persons: 4
• Difficulty: Easy

• Ingredients
• For the vanilla cream chia pudding –
• 2/1/2 cups unsweetened vanilla almond milk (or milk of choice)
• 1/2 cup coconut/Greek syle yoghurt (or extra milk but wont be as creamy)
• 1/2 cup of chia seeds
• 2 teaspoons of vanilla essence or 6-8 drops of Vanilla Stevia
• A pinch of salt
• Optional add-ins
• 1-2 scoops of unflavored collagen – 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)- If adding protein powder you may want to add an extra 1/4 cup water
• For the smashed raspberrie jamb –
• 1 cup of raspberries, mashed roughly with a fork to make a jam
• Optional but recommended for serving;
• Vanilla yogurt (dairy or non dair is fine)

1. Instructions
2. Place milk and chia seeds (and optional extras, if using) into a small bowl or jug and stir to combine.
3. Cover and refrigerate for at least 4 hours, (I do mine overnight). Make sure you go and give it a little stir every now and again to remove any lumps and just to make sure those cheeky little chia seeds haven’t settled into a clump at the bottom of the bowl.
4. Once your pudding is nice and thick, taste and adjust sweetness if necessary, you could adding a little maple syrup, honey or vanilla if you like your pudding on the sweeter side but I thought it was perfect just as it was.
5. To serve –  layer evenly between 3-4 bowls or cute little mason jars – mashed raspberries, – chia pudding then top with coconut yogurt (or yogurt of choice) and pile on some extra raspberries and garnish with fresh mint if you’re feeling fancy. Devour!

 

Enjoy xoxo

__________________________________________

Question of the day –

Are you a fellow chia pudding 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, chocolate pudding (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 Raspberry Cream Chia Pudding first appeared on Better with Cake.

F-F-Friday baby!!!!!!

You know what that means, it’s time for another round of fit Friday fun

Raise your hand if you’re ready to get in and get good sweat on?!

Ok, good because that is exactly what we are going to do today!

Today, I thought we’d have ourselves a short and sharp total body workout that you can get in and get done in around 20 minutes, with or without equipment, totally your call!

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

So, here’s what we are going to do –

5 exercises;

Squats
Push Ups
Step Ups
V-Ups
Burpees
Resting as needed
Boomshakalocka, done

We will do each 10 reps of each exercise (count reps per leg for step ups) and repeat the entire sequence through for a total of 5 rounds, resting as needed.

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

Please, keep in mind that just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking 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 end of each set or 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 as soon as you feel ready, deal?

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.

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 and glutes will be burning by the final round! And, you will definitely be feeling the effects of it tomorrow I assure you.

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 –

 

“Feisty 50”

Total 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 bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, bangin’ berry super smoothie sound?

You guys, this smoothie – berries, vanilla & cashew butter =  seriously, divine!

It pretty much tastes like mixed berry ice cream and who doesn’t love a good tub scoop of ice cream!

A healthier twist on a childhood fave.

Oh and I should probably mention that not only does our delicious, nutritious, super smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, BANANA 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.

Bangin’ Berry Super Smoothie
{Vegan – Gluten Free – Dairy Free – BANANA FREE – Refined Sugar Free – Keto & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, deliciously, nutritious, berru-licious super smoothie

Ingredients –

2 Tablespoons of coconut (1/4 C of Greek style) Yogurt

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

1 cup mixed berries – I used frozen but fresh should work just fine – Keto/ low carb lovin’ friends and those of you who have trouble digesting those fruits/berries –  soak/ferment them in coconut water keifr or kombucha overnight and you should be go to go – read more about how/why it works here

1 Tablespoon of cashew butter (sub 2 Tbsp raw cashews, soak in boiling water for 10 mins before blending if you don’e have a high powered blender)

1 teaspoon of vanilla

A pinch of pink salt

Optional add in’s;

1 Tablespoon of hemp seeds – for extra protein

1 teaspoon of Chia seeds – for Omega 3’s, antioxidants, fiber & more!!

1 teaspoon of maca – for hormone balance

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

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

Method –

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

2 – Pour into a chilled glass or mason jar then top with coconut flakes if desired.

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 ;

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 “Feisty Fifty” – {No Equipment} Total Body Workout & A Bangin’ Berry Super Smoothie first appeared on Better with Cake.

Because honestly, I don’t think it matters how old we get, who doesn’t love a good chocolate pudding ?!

And this right here, this subtly sweet, velvety smooth, deliciously indulgent, honey spiked chia pudding is everything you love about a good old fashioned pudding cup and so much MORE!

It’s thick, creamy, seriously chocolatey, with a gentle hint of honey and choc full of goodness!

I absolutely love the way the sweetness of honey blends with the richness of that slightly bitter cacao and then you get the crisp, crunch and crackle of those cheeky little cacao nibs.

Seriously, so good!

Not only does it taste like an absolute dream but, it also packs a serious nutritional punch!

It’s rich in antioxidants, packed with protein, high in calcium, fiber, magnesium and those all important omega 3’s!

And thanks to that drizzle of sweet, sweet honey it’s also great for boosting immunity too!

This pudding would make the perfect little, deliciously indulgent, late night dessert but, it’s also light enough to enjoy for breakfast especially if you serve it with an extra dollop of coconut yogurt, a sprinkling of this cranberry and coconut {grain free} granola and a big ol’ vat cup of coffee, of course.

Chocolate pudding for breakfast = winning at life!!!

Those of you who have been following along for a while now may recall that I have some weird, texture issues with straight up chia pudding. Same goes for porridge/oatmeal.  As much as I want to, I just can’t do it which is why I always end up blending it. That way it gets velvety smooth, seriously creamy, light, airy (almost mousse like) and just all kinds of delicious! Texture issues be gone baby!

So, if you don’t have the same texture issues that I do you can go ahead and skip the blending stage. It’s totally up to you, 100% your call. Blending it doesn’t change the flavor of our pudding so go ahead and do what you feel, just promise me you’ll make it, and soon, OK?!

I mean, just look at how pretty it is!!!!

Seriously, you neeeedddddd in on this!

All natural, thick and creamy, subtly sweet, deliciously indulgent, velvety smooth, secretly healthy, seriously chocolatey, honey spiked chia pudding . . .

Make it. Eat it. Love, love, love it.

Chocolate Honeycomb Chia Pudding
{Dairy Free, Refined Sugar Free, Low Carb, Keto & Paleo Friendly
Makes approx 2 serves of all natural, thick and creamy, subtly sweet, deliciously indulgent, velvety smooth, seriously chocolatey, secretly healthy, honey spiked chia pudding

Ingredients –

1/4 cup of coconut yogurt (or Greek style yogurt)

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

3 Tablespoons of  chia seeds

1 Tablespoon of cacao

1 Tablespoon of coconut butter

1 teaspoon of honey – use The Golden Ratio Honey to keep it vegan friendly

1-2 teaspoons of cacao nibs

1 teaspoon of vanilla extract or 4-6 drops of  Vanilla Cream Stevia – I use Sweet Leaf Stevia

A pinch of  salt

Optional add-ins

1-2 teaspoons of bee pollen

1 teaspoon of maca – optional for hormone balance

1-2 scoops of collagen – I   Vital proteins unflavored collagen peptides – Nutra Organics & Further Foods (Use EMS10 – to get 10% off) for protein and gut healing goodness

1/4 teaspoon of raw earth stevia – for extra sweetness

Optional but recommended for serving;

2 teaspoons of dark chocolate  (or cacao nibs), roughly chopped

Coconut yogurt (or yogurt of choice)

Chia seeds

Honeycomb

Method –

1 – Place all pudding ingredients except for cacao nibs & bee pollen, if using, into a small bowl or jug and stir to combine.

2 – Cover and refrigerate for at least 4 hours, (or overnight). Make sure you go and give it a little stir every now and again to remove any lumps and just to make sure those cheeky little chia seeds haven’t settled at the bottom of the bowl.

3 – Once your pudding is nice and thick, place the mixture into your food processor or blender and process until smooth and creamy. If you don’t have texture issues like me you can skip this step and simply stir and serve as is.

Taste and adjust sweetness if necessary, you could adding a little extra honey or  stevia/vanilla if you like your pudding on the sweeter side.

4 – Pour your pudding mixture into cute little cups or bowls , stir through cacao nibs and bee pollen, and place it back in the fridge for at least 30 minutes chill and re-set before serving (it gets a little warm and the consistency thins out with the friction created while blending).

6 – To serve, top with coconut yogurt (or yogurt of choice),if using, sprinkle with chocolate (or cacao nibs) and some extra cheeky chia seeds and bee pollen if desired.

Enjoy xoxo

__________________________________________

Question of the day –

Are you a fellow chia pudding 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, chocolate pudding (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 Chocolate Honeycomb Chia Pudding {Dairy Free – Refined Sugar Free – Low Carb – Keto – Paleo} first appeared on Better with Cake.

Decadent, rich, subtly sweet, deliciously indulgent, perfectly spiced, light, fluffy, velvety smooth chocolate pudding that’s as nutritious as it is delicious!?

Sign me up!

This, right here, is a little jar of heaven and you neeeeeeeeeeeed!

It’s seriously (and I mean S E R I O U S L Y) chocolatey with a gently heart and belly warming hum of cinnamon and cheeky kick of heat.

Seriously you guys this Mexican spiced chocolate chia pudding is life and you need it in yours, asap!

Not only does it taste like an absolute dream but, it also packs a serious nutritional punch!

It’s rich in antioxidants, packed with protein, high in calcium, fiber, magnesium and those all important omega 3’s!

Thanks to that sprinkling of cinnamon and that pinch cayenne it will also help to boost your  metabolism and regulate blood sugar!

Seriously how cool is that?!

I mean, if you were looking for an excuse to eat more chocolate then rest assured friend, I got you covered!

As always, our creamy, dreamy pudding cup is made with no refined flours or sugars, using just a handful of ingredients that I bet you have on hand already and it also happens to be 100% vegan, gluten free, dairy free, keto and paleo friendly!

This chocolate pudding would make the perfect little, deliciously indulgent yet secretly healthy late night dessert but, it’s also light enough to enjoy for breakfast!

Serve it with an extra dollop of coconut yogurt, a sprinkling of this glorious, gluten/grain free – black forest granola , maybe add some sliced banana and a giant vat cup of coffee, of course.

Chocolate pudding for breakfast = deliciously winning on so many levels!

And would you just look at it?!

Insert all the heart eyes emoji’s here!

So thick, so creamy, so, SO delicious!

I don’t know about you but I kinda just want to dive head first into the jar and eat my way out!

Now, for those of you who are wondering, no it’s not overly hot or spicy. Not at all. We are only adding a tiny pinch of cayenne, just enough to tantalize those taste with a teeny, tiny tingle when you’re done.

Trust me. Do it. Have I ever steered you wrong?!

I wouldn’t do such a thing.

Only the best of the best for you, baby!

And this, right here is 100%, without a doubt, the best of the best!

Seriously OB-SESSED!

One taste and I know you will be too!

Those of you who have been following along for a while now may recall that I have some weird, texture issues with straight up chia pudding. Same goes for porridge/oatmeal.  As much as I want to, I just can’t do it which is why I always end up blending it. That way it gets thick, creamy, velvety smooth and all kinds of delicious! Texture issues be gone baby!

So, if you don’t have the same texture issues that I do you can go ahead and skip the blending stage. It’s totally up to you, 100% your call. Blending it doesn’t change the flavor of our pretty little pudding cup just the texture – it makes it light as air kind of like chocolate mousse which I absolutely adore and, of course, highly recommend but, do what you feel, just promise me you’ll make it, and soon, OK?!

All natural, quick and easy, decadent, rich, subtly sweet, deliciously indulgent, seriously chocolaty, perfectly spiced, silky smooth chocolate pudding . . .

Make it. Eat it. Love, love, love it!

Mexican Spiced Chocolate  Chia Pudding
{Vegan, Dairy Free & Paleo Friendly
Makes approx 2 serves of all natural, thick and creamy, decadent, rich, velvety smooth,  seriously chocolatey, secretly healthy, perfectly spiced chia pudding

Ingredients –

1/4 cup of coconut yogurt (or Greek style yogurt)

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

3 Tablespoons of  chia seeds

1 Tablespoon of cacao

1 Tablespoon of coconut butter

1 teaspoon of vanilla extract or 4-6 drops of  Vanilla Cream Stevia – I use Sweet Leaf Stevia

1/4 teaspoon of ground cinnamon

A pinch of cayenne pepper

1/4 teaspoon of espresso – optional but recommended

1 teaspoon of maca – optional for hormone balance

1 teaspoon of Tremella powder – optional to aide digestion and support lover function

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

A pinch of salt

Optional but recommended for serving;

1 teaspoon of shredded dark chocolate  (or cacao nibs)

Coconut yogurt (or yogurt of choice)

Chia seeds

Chili Flakes

Method –

1 – Place all pudding ingredients into a small bowl or jug and stir to combine.

2 – Cover and refrigerate for at least 4 hours, (or overnight). Make sure you go and give it a little stir every now and again to remove any lumps and just to make sure those cheeky little chia seeds haven’t settled at the bottom of the bowl.

3 – Once your pudding is nice and thick, place the mixture into your food processor or blender and process until smooth and creamy. If you don’t have texture issues like me you can skip this step and simply stir and serve as is.

Taste and adjust sweetness if necessary, you could add a little maple syrup, honey or some extra stevia/vanilla if you like your pudding on the sweeter side.

4 – Pour your pudding mixture into cute little cups or bowls and place it back in the fridge for at least 30 minutes chill and re-set before serving (it gets a little warm and the consistency thins out with the friction created while blending).

6 – To serve, top with coconut yogurt (or yogurt of choice),if using, sprinkle with chocolate (or cacao nibs) and some extra cheeky chia seeds and chili flakes if desired.

Enjoy xoxo

__________________________________________

Question of the day –

Are you a fellow chia pudding 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, chocolate pudding (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 Mexican Spiced Chocolate Chia Pudding {Vegan – Sugar Free – Low Carb – Gluten Free – Dairy Free – Keto – Paleo} first appeared on Better with Cake.

With Mother’s day just a few days away I thought I would put together a short list of a few of my favorite deliciously simple, secretly healthy recipes that would be perfect to serve for Mother’s Day brunch, or lunch or anytime because well, brunch!!!!

All of the recipes you see below are super simple to put together, made with just a handful of ingredients that I bet you have on hand already and come together in less than 30 minutes!

I made sure to include a little of everything, some savory, some sweet, some hot, some cold – an array of goodies to cater for all tastes.

They are all simple, all delicious and all guaranteed to be very much enjoyed and greatly appreciated no matter which one you choose.

1 – Quick and Easy Carrot and Zucchini Fritters  – GF – Paleo

2 – Whipped Espresso Choc Chip Chia Pudding – V – GF – DF – Paleo – Whole30

3 – Hummingbird Muffins with Coconut Yogurt Frosting – GF – Paleo

4 – Avocado and Black Bean Quesadillas – GF

5 – Gingerbread Protein Pancakes  – GF

6 – Jamie’s Spring Fritatta – GF  – Easily adapted to Paleo – Vegan & Whole30

7 – Vanilla Spiked Protein Waffles – GF

8 – Deliciously Ugly Lemon Berry Muffins – GF – Paleo

9 – Sun-dried Tomato, Spinach and Feta Quesadillas – GF

10 – Banana Fig and Walnut Muffins – GF – Paleo

11 – Strawberry Choc Chip Chia Pudding – V – GF – Paleo

12 – Vanilla Spiked Protein Pancakes – GF

13 – Sweet Potato Egg Boats – GF – Paleo – Whole30

14 – Banana Ricotta and Dark Chocolate Quesadillas –
GF – Eaily adapted to be Vegan – Dairy Free – Paleo

15 – Apple and Cinnamon Muffins with Maple-Vanilla Almond Butter Frosting
GF – Paleo

16 – Healthy, Wholewheat Peanut Butter Pancakes

17 – Epic Avocado Egg Salad Lettuce Cups – GF – Dairy Free – Paleo

So many delicious options, which would you choose?

__________________________________________

Please for the love of all that is good in this world when you do make your deliciously simple, secretly healthy, Mother’s day brunch recipe (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 17 Healthy Recipes for Mother’s Day Brunch first appeared on Better with Cake.

Last week we did legs so today I’m thinking this weeks it’s time to work those shoulders and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, upper body workout that requires just one weight and about 30 minutes of your precious time to get done.

6 exercises
10 each
x 3 rounds
Boomshakalocka, done

Here’s what we are going to do –

6 exercises – One handed swings – Bent over rows – Upright rows – Bicep Curls – Push press & Triceps extensions – we will do 10 reps of exercise, on each arm (one arm at a time) before moving onto the next and repeat the entire sequence through for a total of 3 rounds, sound good?

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

I guarantee after this workout you will be feeling refreshed and energized ready to take on the rest of your day!

Now, I’m not allocating any specific rest breaks in today’s workout but 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?

Grab yourself a weapon of choice – I suggest using either a dumbbell or kettlebell, but resistance bands or a combination would work if you like. Just 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 –

The “One by One”  

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 onto our bonus smoothie recipe . . .

It’s so important to nourish and re-energize your body post workout, you want to make sure you give those muscles some fuel so that they can rebuild and repair themselves after working so hard.

How does a nice tall, subtly sweet, seriously healthy, creamy, dreamy, vibrant, delicious, antioxidant rich, purple powerhouse smoothie sound?

Tart tangy coconut yogurt is blended with a creamy, dreamy, frozen banana, a splash of vanilla, a of combination plump, juicy blueberries and blackberries and a sprinkling of chia seeds.

This smoothie is not only seriously refreshing but its absolutely bursting with nutritional value. It’s antioxidant rich, packed with protein, high in dietary fiber and those all important omega 3’s  but, most importantly, it also tastes like an absolute dream!

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.

Oh and I should probably mention that not only does our divine little smoothie taste like heaven in a cup but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you

The Purple Powerhouse Smoothie
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, seriously healthy, creamy, dreamy smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

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

1/4 cup of frozen blueberries

1/4 cup of frozen blackberries

1 teaspoon of chia seeds

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

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

Optional but recommended for serving –

Coconut flakes

Extra chia seeds

Fresh mint

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 coconut flakes, chia seeds and a fresh mint if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe) and some great lakes gelatin for an extra boost of protein if you’re into that kinda thing – do what you feel baby

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 The “One by One” – Upper Body Workout & A Purple Powerhouse Smoothie Recipe first appeared on Better with Cake.

Technology has not been my friend.

First my camera died, next my server crashed and then my laptop decided to stop working?!

Arrrggghhhhhhhhhhhhhhhhh

Want.

To.

Scream!!!!!!

It has literally been just one annoying little issue after another and I am sooooo done with it!

Total first world problem I know, but seriously annoying!

Ugh, anyway . . .

Thankfully, at least for the time being, things appear to be resolved, up, running and functioning as they should.

Phew, what a nightmare that was!

Anyway, I really am sorry for skipping out on you.

Can you forgive me?!

I come bearing chocolate . . .

Not only do I come bearing chocolate but, I come bearing chocolate pudding!!!

I mean if that doesn’t say real love then I don’t know what does?!

Because, who doesn’t like pudding?!

But, this chocolate pudding I have for you is not just any ol’ chocolate pudding, oh no – not for you, you, my friend get the best of the best  . . .

Chocolate Hazelnut Chia Pudding!

You guys, this pudding  . . . insert all of the loved up, heart eyes, happy dancing emojis here  

Seriously, this chocolate hazelnut chia pudding is so, SO good!

It’s decadent, rich, thick, creamy, light, fluffy, velvety smooth, subtly sweet and intensely chocolaty with a delicate hum of hazelnut.

Chocolate + hazelnut = a match made in heaven!

And this pudding . . . it also happens to be secretly healthy and seriously good for you!

Deliciously winning on so many levels!

It’s all natural made with no refined flours or sugars using just a handful of ingredients that I bet you have on hand already!

It’s rich in antioxidants, packed with protein, high in calcium, fiber, magnesium and those all important omega 3’s!

And, it also happens to be vegan, gluten free, dairy free and paleo friendly!

But most importantly it tastes like an absolute dream.

It’s the perfect little treat for any time of day.

Those of you who have been following along for a while now may remember I have some weird texture issues with straight up chia pudding. Same goes for porridge/oatmeal.  As much as I want to and try as I might I just can’t do it which is why I always end up blending it. That way it gets silky smooth, thick, creamy and all kinds of delicious! Texture issues be gone baby!

So, if you don’t have the same texture issues that I do you can go ahead and skip the blending stage. It’s totally up to you, 100% your call. Blending it doesn’t change the flavor of the pudding at all, it tastes the same blended or not, so go ahead and do what you feel, just promise me you’ll make it, OK?!

I mean would you just look at it?!

Yum!

You could serve it as a secretly healthy, deliciously indulgent, decadent dessert that would be perfect for you to share with your love (or keep all to yourself, no judgement) this Valentines day but, it also happens to be light enough to enjoy for breakfast!

Especially if you serve it with a some fresh strawberries and and a generous sprinkling of this quick and easy, paleo friendly, coconut “muesli” (and a big ol’ vat of coffee of course).

Chocolate pudding for breakfast, sign me up!

All natural, decadent, rich, thick, creamy, light, fluffy, velvety smooth, subtly sweet, intensely chocolaty chia pudding with a delicate hum of hazelnut;

Make it. Eat it. Love, love, love it.

Chocolate Hazelnut Chia Pudding
{Vegan, Dairy Free & Paleo Friendly
Makes approx 2 serves of all natural, thick and creamy, decadent, rich, velvety smooth, secretly healthy, seriously chocolately, deliciosuly nutty chia pudding

Ingredients –

1/4 cup of coconut yogurt (or Greek style yogurt)

1/4 cup unsweetened vanilla almond milk (or milk of choice)

3 Tablespoons of  chia seeds

1 Tablespoon of cacao

1 teaspoon of vanilla extract

8-10 drops of hazelnut stevia (or 1 teaspoon of hazelnut extract)

1/2 teaspoon of espresso – optional

A pinch of salt

Optional but recommended for serving;

1 teaspoon of dark chocolate chips (or cacao nibs) , roughly chopped

1-2 hazelnuts, roughly chopped

A pinch of chia seeds

Method –

1 – Place all pudding ingredients into a small bowl or jug and stir to combine.

2 – Cover and refrigerate for at least 4 hours, (overnight is best). Make sure you go and give it a little stir every now and again to remove any lumps and just to make sure those cheeky little chia seeds haven’t settled at the bottom of the bowl.

3 – Once your pudding is nice and thick, place the mixture into your food processor or blender and process until smooth and creamy.

Taste and adjust sweetness if necessary, you could add a little maple syrup or honey if you like your pudding on the sweeter side – but also keep in mind if your adding the chocolate chips for serving they will bring a touch of extra sweetness too.

4 – Pour your pudding mixture into cute little cups or bowls and place it back in the fridge for at least 30 minutes chill and re-set before serving (it gets a little warm and the consistency thins out with the friction created while blending).

6 – To serve, sprinkle with chocolate chips (or cacao nibs), crushed hazelnuts and some extra cheeky chia seeds if desired.

Enjoy xoxo

__________________________________________

Question of the day –

Are you a fellow chia pudding 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 pesto (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 Chocolate Hazelnut Chia Pudding {Vegan, Gluten Free & Paleo Friendly} first appeared on Better with Cake.

Ok maybe not literally a million things, although it sure feels like it, but you know what I mean right?!

So much to do, so little time! I honestly don’t know if I’m coming or going but, what I do know is that I need to stop for 5 minutes to tell you about this insanely delicious chocolate orange chia pudding!

It’s decadent, rich, velvety smooth and intensely chocolaty with a light, fresh zesty hint of orange and I know you are going to love, love, love it!

Let me think . . . what do I need to I tell you about about this insanely delicious, seriously chocolatey, orange infused, nutritional power house of a pudding cup that we’re making, apart from the fact that it’s insanely delicious and you need it in your life like, yesterday!?

It’s decadent and rich without being overly sweet. The slight bitterness of the cacao combined with the subtle tart, sweetness our coconut yogurt and that light, fresh, zesty hint of orange really is the perfect balance!

I have made quite a few different variations of chia pudding over the years and I have to say, I think this could be one of my best yet! I’m pretty sure it has something to do with the extra acidity of the orange.

The extra acidity really seemed to break down the chia seeds a little more than any of the other puddings that we’ve made and I have to tell you that the end result is, without a doubt, one of the lightest textured puddings I have tasted!

It’s so light it’s almost like chocolate mousse!

Seriously you guys are going to love it!

Let me see, what else do I need to tell you about this luscious little pudding cup . . .

It’s all natural made with no refined flours or sugars which means it also happens to be vegan, dairy free and paleo friendly!

It’s rich in antioxidants, packed with protein, high in calcium, fiber, magnesium and those all important omega 3’s!

It really is the perfect little treat for any time of day.

Here’s how you make it –

Coconut yogurt is combined with vanilla almond milk, a little cacao, a touch of vanilla, a splash of orange extract, some freshly grated orange zest and we can’t forget about those cheeky little chia seeds.

You simply stir everything together, then pop it in the fridge for a 2-3 hours (or overnight) to let those cheeky little chia seeds work their weird and wonderful chia-licious magic.

Once that’s done, all you have to do is throw it into your blender, give it a nice little blendy mcblend and you’re done!

Well that’s not entirely true, you still have to stir through those dark and delicious chocolate chips and I should mention that all that blending heats the pudding slightly so you’re going to want to pop that pot of deliciousness back into the fridge for 30 or so minutes to chill before serving but once that’s done, sprinkle over a little extra chia and chocolate and voila’ – p-p-puddin’ time!!!!!

Now, you guys know I have a texture issue with straight up chia pudding but and the only way I can eat it is by blending it up. That way it gets super smooth, thick and creamy and all kinds of delicious!

If you don’t have the same texture issues that I do you can totally skip the blending stage, totally up to you, do what you feel baby just promise me you’ll make it Ok?!

You could serve it as a secretly healthy, deliciously indulgent, decadent little late night dessert but, it also happens to be light enough to enjoy for breakfast!

Especially if you serve it with a some fresh strawberries, a few slices of banana and  some of this quick and easy, paleo friendly, coconut “muesli” (and a big ol’ vat of coffee of course)

And, um hello, chocolate pudding for breakfast = yes please!!!

Ok I gotta go and get back to work and you guys need to go make yourself a pudding cup!

All natural, decadent, rich, subtly sweet, velvety smooth, thick, creamy, seriously chocolatey, delicious, nutritious, orange infused choc, chip chia pudding . . .

Make it. Eat it. Love, love, love it.

Chocolate Orange Chia Pudding {Vegan, Dairy Free & Paleo Friendly
Makes approx 2/3 cup of  All natural, decadent, rich, thick and creamy, velvety smooth, delicious, nutritious, seriously chocolately, orange infused chia pudding

Ingredients –

1/4 cup of coconut yogurt (or yoghurt of choice)

1/4 cup unsweetened vanilla almond milk (or milk of choice)

3 Tablespoons of  chia seeds

1 Tablespoon of cacao

1 Tablespoon of coconut butter

1 teaspoon of vanilla extract

1 teaspoon of orange extract

1 teaspoon freshly grated orange zest

A pinch of salt

1 teaspoon of dark chocolate chips (or cacao nibs) , roughly chopped

1 teaspoon of maca – optional

1 scoop of Vital proteins unflavored collagen peptides – optional

Method –

1 – Place all pudding ingredients except for your chocolate chips into a small bowl or jug and stir to combine.

2 – Cover and refrigerate for at least 4 hours, (overnight is best). Make sure you go and give it a little stir every now and again to remove any lumps and just to make sure those cheeky little chia seeds haven’t settled at the bottom of the bowl.

3 – Once your pudding is nice and thick, place the mixture into your food processor or blender and process until smooth and creamy.

4 – Taste and adjust sweetness if necessary, you could add a splash of maple syrup or honey or even some stevia if you like things on the sweeter side but don’t forget we are going to stir through those dark and delicious chocolate chips in a minute and that will add a little extra sweetness too.

5 – Stir through 3/4 of your chocolate chips and then pour your pudding mixture into cute little cups or bowls and place it back in the fridge for an hour or so to re-set and chill (it gets a little warm and the consistency thins out thanks to the warmth and friction created while your blending it).

6 – To serve, add a the last of your chocolate chips, sprinkle over those extra cheeky chia seeds and voila’ – it’s puddin’ time baby

Enjoy xoxo

_________________________________________

Question of the day –

Are you a fellow chia pudding fan? What’s your fave method, recipe or flavor combination?

Feel free to share recipes or leave links to recipes in the comments below and please, for the love of all that is good in this world when you do make your pudding cup (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 Chocolate Orange Chia Pudding {Vegan, Gluten Free & Paleo Friendly} first appeared on Better with Cake.

Oh my word, you guys . . .

I am so sorry posting has been kind of random lately

I have so much going on in my head right now I can’t think straight.

I try making lists to help me keep track because, just between you and me, I love nothing more than crossing things of my to-do list!

I’m such a nerd I know but, what can I tell ya, I just love it!

Sometimes I add obvious stuff that I’ve already done (← like drink coffee )  just so I can cross it off because it’s just so satisfying!

But, at the moment I’m trying to save my sanity and keep things simple. Nothing trivial or unnecessary is being added and those lists . . . they ain’t getting any shorter!

So instead of tackling my ever growing to-do list, here I am, talking to you, making secretly healthy, seriously chocolatey, strawberry infused, tasty little tahini bliss bites and binge watching pretty little liars.

Wanna join me?

I thought you might . . .

I love the simplicity of these date free bliss bites. One bowl, 5 minutes and you are good to go.

No food processor or blender required. Just 1 bowl, 5 minutes and you are ready to lose yourself in the deliciousness . . .

Decadent, rich and subtly, yet perfectly sweet. The perfect pick me up for anytime of day, and just what this gal needs.

I love the subtle nuttiness of the almond meal and quinoa flakes. That gentle nuttiness helps to balance out the natural sweetness of the maple syrup, vanilla and cacao.

And then you get that hint of strawberry . . .

Oh my word, you guys . . . I can’t even . . .

The strawberry follow through is subtle but amazing!

It totally takes these bliss bites to the next level. They have an almost liquor like taste to them which, makes them feel just a leetle bit fancy and the taste . . . is seriously divine!

And the fact that they also come with a long list of nutritional benefits, well that’s just a delicious little bonus.

I mean it, these strawberry choc chip tahini bliss bites pack a seriously nutritious punch!

They are loaded with calcium, iron, magnesium, and B vitamins, packed with protein and heart healthy fats, as well as those all important amino acids and omega 3’s.

They are rich in antioxidants, vitamin C and iron and, they also happen to be gluten free and, and, depending on what chocolate chips you use, can totally be dairy free and vegan too!

But most importantly they are insanely delicious!

Now, you could serve them simply, straight up, just as they are or, if you’re really wanting to procrastinate, I mean have some fun you could toss those delicious, nutritious, strawberry infused bliss bites in a little cacao,

or some coconut which will add an extra, crazy cool, textural element to those soft and chewy, super fudgey bites of deliciousness, or you could crush up some vibrantly delicious, crispy, crunchy, freeze-dried strawberries and coat them in that.

Go on, you know you wanna

All natural, quick and easy, decadent, rich, delicious, nutritious, super fudgey, seriously chocolately, strawberry infused, date free, choc chip studded blissful bites of nutty deliciousness . . .

The perfect little pick me up for any time of day.

One bite and watch the world around you fall into blissful silence as you lose yourself in the deliciousness that you just created, forgetting allllll about that pesky ol’ to-do list.

At least for a minute of two . . .

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

Strawberry Choc Chip Tahini Bliss Bites {Date Free}
Makes approx 22 – All natural, seriously healthy, quick and easy, decadent, rich, fudgey, chewy, crispy, crunchy,  slightly nutty, strawberry infused, blissful bites of deliciousness.

Ingredients –

1/4 cup of tahini – I use Mayver’s
2 Tablespoons of maple syrup
1 Tablespoon of strawberry extract
1 teaspoon of vanilla extract
1/4 cup of finely shredded Desiccated Coconut – I use Loving Earth
1/4 cup of almond meal
1/4 cup of quinoa flakes
2 Tablespoons cacao – I use Power Superfoods Cacao
1 Tablespoon chia seeds
1 Tablespoon of dark chocolate chips, roughly chopped

Optional for serving –

Freeze dried strawberries, crushed into powder
Cacao
Finely shredded coconut

Method –

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

2 – If the mixture is a little dry add some extra water, 1 teaspoon at a time, until it sticks together to form a sticky “dough”

3 – Scoop a small section of dough and shape roll in the palm of your hand to shape into bite size balls, repeat until all the mixture has been used. FYI – I use approx 1 heaping teaspoon per bite which makes them the perfect size for popping into your mouth on the down low so you don’t have to share

4 – If you are going to coat your bliss bites in strawberry powder, cacao or coconut  simply place your cacao, coconut and/or strawberry into a small bowl or zip lock bag and gentle press/shake until nicely coated. Store in the fridge until ready to serve.

Enjoy xo
__________________________________________

Question of the day –

What are you snackin’ on lately? Store bought, homemade – it’s all good

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

__________________________________________

The post Strawberry Choc Chip Tahini Bliss Bites {Date Free} first appeared on Better with Cake.

waffles were enjoyed

Good times were had

Secretly healthily, insanely delicious Banana Peanut Butter Choc Chip Muffins were made and devoured

“Seriously delish” Cookbooks were read

Exploding salads were all kinds of delicious

The “Greatist” of no-bake, no-fuss energy bite recipe round ups were created
(and happy dances were done at the honour of being included!)

Whipped Espresso Choc Chip Chia Puddings were decadently simply and delightfully delicious

Sickness took over

The most excellent chocolate was required

Echinacea Mint and Lime Iced Tea was lifesaving

and of course there was coffee . . . because, always 

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Question of the day –

What was the highlight of your week?

Feel free to follow along with my instalife you know, if you’re into that kinda thing

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The post Sunday Snapshots 26-10-14 first appeared on Better with Cake.