It’s such a classic?!

I mean really . . .

How did miss it?!

Sorry team, I totally dropped the ball on that one.

But, one taste of these beauties and all will be forgiven, believe me . . .

Cool, crisp, decadent, rich, dark chocolate cups stuffed with creamy, dreamy, lightly salted peanut butter + a sweet jammy surprise inside!

OoooOOOO yes!

I almost wasn’t going to post this “recipe” seeings as we just made those dreamy, golden spiced cashew butter cups just a few weeks ago but . . .

These dark chocolate PB&J cups are soooo different from those golden, delicious morsels and, with Halloween just a few short weeks away . . . I figure why not!?

Plus I really wasn’t kidding when I said I always have a variation of these in the fridge/freezer at all times and you know what they say about variety  . . . spice up your life baby! (good luck getting that song out of your head now, sorry #spicegirlsforever )

Anyway’s . . . that’s about all the convincing I needed.

As always are deliciously simple, secretly healthy, DIY nut butter cups are super easy to throw together.

3 ingredients and 10 minutes is all you need!

Simply;

Melt Chill Fill Chill   Sprinkle (if you want) Devour

For my paleo peeps and those of you with peanut allergies;

1 – Sorry but,

2 – feel free to sub in your fave nut seed butter &

3  – If strawberry isn’t your jam then go ahead and use your fave flavor!

I provide the template, go forth , play around and make it your own!

However you choose to make them you really cant go wrong . . . just promise me you’ll do yourself a favor and make them, ASAP!

I mean really . . .

You need in on this!

All natural, quick and easy, deliciously indulgent, dark chocolate cups stuffed with creamy, dreamy, peanut butter with a sweet jammy surprise that literally oozes with awesomeness when you bite on in . . .

Gluten free Dairy free Grain free Refined Sugar free  Vegan Low carb Keto & Paleo friendly

3 ingredients, 10 minutes in the making . . . 100% worth it!

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

 

Healthy, DIY – 3 Ingredient, Dark Chocolate PB&J Cups {Refined Sugar Free, Gluten Free, Dairy Free, Vegan, Keto & Paleo Friendly}

Makes 12-14 Deliciously simple, seriously indulgent, creamy, dreamy, salty, sweet dark chocolate peanut butter & jelly butter cups

Ingredients –

1/2 cup of natural peanut butter (or nut seed butter of choice)

1/2 cup of good quality dark chocolate

2 Tablespoons of 100% real fruit strawberry jam (or your fave kind – homemade or store bought)

Flaky sea salt

Optional add-in;

1-2 scoops of collagen – for protein and gut healing goodness – vegan friends omit

Optional for serving;

Freeze dried strawberries, crumbled into pretty pink, strawberry scented dust.

Method –

1 – Melt chocolate by your preferred method. I like to do mine broiler style by placing my chocolate in a small bowl  over a pot of simmering water.

2 – Use a teaspoon to drizzle some melted chocolate into a chocolate mold (or can use mini paper or silicone cupcake/muffin cases if you prefer) and spread to coat evenly. Don’t use all your chocolate, remember you want to save about 1/4 of it to spread on top once our chocolate cups are filled.

3 – Place your chocolate cups in the fridge or freezer for 5-10 mins to set.

4 – Remove  your chocolate cups from the fridge or freezer, fill each chocolate cup with a spoonful of your creamy, dreamy, peanut butter then use the back of your spoon carefully smooth out the top. You can either add the jam/jelly right away or pop them into the freezer for 5 mins to firm up, then add you’re jammy filling – totally up to you, either way works.

5 – Once all your cups are filled,  top with a little extra chocolate, smooth it all the way to the edges so the filling is completely covered then sprinkle with salt and place them back into the fridge (or freezer) to set.

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

Enjoy xo

__________________________________________

Question of the day –

What’s your favorite flavor nut butter?

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

Do it, do it You know you want to

__________________________________________

The post Healthy, DIY – 3 Ingredient, Dark Chocolate PB&J Cups 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 and boy are we gonna have some fun today!

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

Ok good because today, I thought I’d we’d have ourselves a short and sharp, total body toning workout that you can do anytime, anywhere,  in just 20 minutes, no equipment required!

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

So, here’s what we are going to do –

7 exercises;

Step Ups
Reverse Lunge
Air Squats
Burpees
Mountain Climbers &
Push Ups
Russian Twists

We will do 10 reps of each exercise (count reps per leg/side for step ups, lunges, mountain climbers & twists) before moving on to the next then we repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty, in 20 minutes.

We will move from one exercise to the next with minimal/no rest in between – 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?!

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 –

 
– 20 Minute –

No Equipment

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, creamy, dreamy, subtly sweet, secretly healthy, cherry pie smoothie sound?

Tart/sweet juicy cherries combined with some creamy, dreamy coconut/Greek style yogurt, a splash of vanilla, a big ol’ spoonful of almond butter & a cheeky pinch of cinnamon!

It’s everything you love about a big ol’ slice of cherry pie (complete with a heaping scoop of your fave ice cream) all served up in one pretty little cup, no baking required!!!!

Oh and I should probably mention that not only does our creamy, dreamy, dessert inspired smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten 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 and put a little extra pep in your step while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

 

Cherry Pie Smoothie
{Vegan – Dairy Free – Sugar Free – Keto – Paleo}
Makes 1 nice tall, creamy, dreamy, subtly sweet, perfectly spiced, cherry-licious smoothie

Ingredients –

2 Tablespoons of coconut or Greek style yogurt

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

1/2 cup of frozen, pitted, cherries

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

1/2 teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

A pinch of ground cinnamon

A pinch of salt

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

Optional add in’s;

1 teaspoon of maca – optional for hormone balance

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

2 Tablespoons of protein powder ( vanilla or unflavored would work well here) – I use The Healthy Chef –  WPI – (or protein powder of choice) – for extra protein

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, cacao nibs, cookie crumbles  and whatever toppings your pretty little heart desires.

Enjoy xoxo

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

Now go;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post 20 Minute {No Equipment} Total Body Workout & A Healthy Cherry Pie Smoothie first appeared on Better with Cake.

Actually I made you 9!

I’m such a good friend

You see, not only did I make you 9 whole brownies but, I made you 9 of what could possibly be the most decadent, rich, deliciously indulgent, seriously chocolaty, super fudgy brownies you’ve ever tasted!

And, not only are these arguably the most decadent, rich, deliciously indulgent, seriously chocolaty, super fudgy brownies you’ve ever tasted but they also happen to be secretly healthy and oh so easy to make!

Simply throw your ingredients into your trusty ol’ food process or blender, pour, bake, devour!

Although, as delicious as they are fresh from the oven, to fully experience the ultimate fudge factor I strongly suggest you eat them chilled . . .

seriously, life changing!

Made with no refined flours or sugars using just a handful of ingredients that I bet you have on hand already and they deliver a sneaky serve of veg which totally makes them acceptable to eat for breakfast (or dinner) , right?! Asking for a friend

I should warn you, these brownies are not for the faint of heart, they truly are a dark chocolate lovers dream!

They are decadent, rich, dark and delicious, subtly sweet, incredibly indulgent, super fudgy and I mean SUPER FUDGY, and seriously, intensely chocolaty – as a good brownie should be!

The natural sweetness of the sweet potato and the hint of subtly sweet, nuttiness from the tahini marries so perfectly with the richness of the cacao – they really do taste all kinds of incredible!

And, somehow, they seem to get better, richer and even more fudgy as the days go on!

They really are magic!

Honestly, I’m having a hard time finding the words to do these brownies the justice they deserve – I just can’t get over how fudgy and rich they are!!! – so I think I’ll stop trying and let them speak for themselves . . .

Plus, the sooner I stop talking (or typing) the sooner we can start eating  . . .

And, I mean really . . . do I need to say anymore?!

Fudge factor on point!

All natural, quick and easy, decadent, rich, deliciously indulgent, subtly sweet, secretly healthy, seriously chocolaty, super fudgy sweet potato brownies . . .

Gluten Free Dairy freeNUT FREE Grain free Refined sugar free Paleo Keto & Vegan friendly

Stop what you’re doing, this needs to happen NOW!!

Sorry for yelling but these BROWNIES!!!!!

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

Super Fudgy, Flourless, Dark Chocolate Sweet Potato Brownies
{Nut Free – Gluten Free – Dairy Free – Refined Sugar Free – Vegan – Keto – Paleo Friendly}

Makes 9 tiny but mighty, decadent, rich, deliciously indulgent, seriously chocolaty, super fudgey, secretly healthy, chocolate brownies.

Ingredients –

1 cup mashed sweet potato – I used 1 medium – keto friends feel free to sub 1/2 sweet potato/1/2  avocado

1/2 cup tahini

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

1/4 cup cacao*

1 Tablespoon of vanilla extract

3-4 Tablespoons of plant based sweetener of choice –  I use Nuiva – you can sub monk fruit  monk fruit sweetener or 1/4-1/2 cup of coconut sugar

1 teaspoon of instant espresso – optional this really helps enhance the richness of the chocolate

2 Tablespoons of filtered water

1/2 teaspoon sea salt

2-4 Tablespoons of your fave dark chocolate chopped – optional (but not really )

Optional add in’s;
2-4 scoops of  Vital proteins unflavored collagen peptides – Optional for gut healing goodness – vegan friends omit

2 teaspoons of maca – for hormone balance

* I’ve also made these VERY successfully using 1/4 cup of Perfect Keto Choc MCT oil powder in place of the cacao

Method –

1 – Pre-heat oven to 175’C/350’F

2 – Grease a small square baking dish  with coconut oil/ghee or baking/parchment paper and set aside.

3 – Place all ingredients apart from chocolate , if using,  into your food processor or blender and process until smooth, creamy & well combined. If your batter is a little thick, add a splash or two of almond milk (or milk of choice) 1 Tbsp at a time to reach a smoother consistency.

4 – Pour into your prepared baking dish  and bake for 12-15 minutes until the edges are set and a toothpick has just a few moist crumbs attached when inserted into the centre.

DO NOT OVER BAKE!!!

5 –  Cool – slice – devour!

For best results allow to cool completely before serving. I prefer mine chilled.

Enjoy xo

__________________________________________

Question of the day –

What’s your favorite treat?

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 brownies (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 Super Fudgy , Flourless Dark Chocolate Sweet Potato Brownies {Nut Free – Gluten Free – Dairy Free – Refined Sugar Free – Vegan – Keto – Paleo Friendly} first appeared on Better with Cake.

Because I just can’t stop with the quick and easy, secretly healthy DIY nut butter cups . . .

And you know what, I’m not even a little bit sorry about it!

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

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

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

It’s quite possible my fave time of day!

I’ve said it before and I’ll say it again, chocolate and nut butter give me life!

Obsessed much, I say YASSS!

And, I have to tell you, this latest batch of nut butter cups has taken my obsession to a WHOLE new level!

And that’s something I didn’t even think was possible!

But . . .

Decadent rich, deliciously indulgent, cool crisp dark chocolate cups encasing a luscious, creamy, seriously dreamy, perfectly spiced cashew butter filling that literally oozes with awesomeness when you bite on in . . .

Yep, that’ll do it!

Honestly, I don’t even know what more there is to tell you . . . last week I raved about how incredible that creamy, dreamy golden spiced cashew butter is and believe me it’s all kinds of wonderful just on it’s own but, stuffing it into it’s very own, perfectly portioned dark chocolate cup and sprinkling it with a touch of flaky sea salt = best idea, ever!

The richness of the dark chocolate marries so perfectly with the subtly sweet, perfectly spiced, creamy, dreamy cashew butter – it really is a match made in heaven!

There are a few precious moments in life where words are simply not required and I firmly believe that this may be one of them . . .

I mean really . . .

All natural, quick and easy, decadent rich, deliciously indulgent, cool crisp dark chocolate cups stuffed with luscious, creamy, seriously dreamy, subtly sweet, perfectly spiced, gloriously golden cashew butter . . .

Gluten free Dairy free Grain free Sugar free  Vegan Low carb Keto & Paleo but most importantly they really are a little slice of heaven right here on earth and you need them in your life because, every day should end with, or include at some point, chocolate and nut butter . . . 100% worth it!

2 ingredients, 10 minutes in the making . . .

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

 

Dark Chocolate Golden Spiced Cashew Butter Cups
{Sugar Free, Gluten Free, Dairy Free, Vegan, Keto & Paleo Friendly}

Makes 12-14 Deliciously simple, seriously indulgent, secretly healthy,  creamy, dreamy, perfectly spiced, cashew butter cups

Ingredients –

1/2 cup of golden spiced cashew butter

1/2 cup of good quality dark chocolate

Flaky sea salt

Optional add-in;

1-2 scoops of collagen – for protein and gut healing goodness

Method –

1 – Melt chocolate by your preferred method. I like to do mine broiler style by placing my chocolate in a small bowl  over a pot of simmering water.

2 – Use a teaspoon to drizzle some melted chocolate into a chocolate mold (or can use mini paper or silicone cupcake/muffin cases if you prefer) and spread to coat evenly. Don’t use all your chocolate, remember you want to save about 1/4 of it to spread on top once our chocolate cups are filled.

3 – Place your chocolate cups in the fridge or freezer for 5-10 mins to set.

4 – Remove  your chocolate cups from the fridge or freezer, fill each chocolate cup with a spoonful of your creamy, dreamy, golden spiced cashew butter, then use the back of your spoon carefully smooth out the top and firmly but gently press the filling down into the chocolate cups.

5 – Once all your cups are filled,  top with a little extra chocolate, smooth it all the way to the edges to the filling is completely covered then sprinkle with salt and place them back into the fridge (or freezer) to set.

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

Enjoy xo

__________________________________________

Question of the day –

What’s your favorite flavor nut butter?

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

Do it, do it You know you want to

__________________________________________

The post Dark Chocolate Golden Spiced Cashew Butter Cups {Sugar Free, Gluten Free, Dairy Free, Vegan, Keto & Paleo Friendly} first appeared on Better with Cake.

GOLDEN SPICED CASHEW BUTTER!!!!

I’m sorry for yelling but this golden spiced cashew butter . . .  caps are required!

Deliciously buttery cashews are lightly toasted then blended with a splash of vanilla , a glorious, golden spice mix (think turmeric, cinnamon & ginger) + a cheeky pinch of salt to  bring you your very own creamy, dreamy, velvety smooth, perfectly spiced jar of edible awesomeness!

You guys . . . this golden spiced cashew butter is everything I want in life, and more! I know I say it all the time, especially when it comes to nut butters but, I think this creation may be my peak!

Not only is it insanely, and I mean I N S A N E L Y, delicious  but, it’s also happens to be quite the nutritional powerhouse thanks to a sprinkling of that super hero, super spice, turmeric.

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

Just in case you need an excuses to eat more nut butter . . . rest assured friend, I got you covered

Health benefits aside,  this golden spiced cashew butter really does taste like and absolute dream!

There’s something truly magical about the way the vanilla, cinnamon and ginger cuts through the buttery richness of our golden, toasted cashews adding the perfect hint of sweetness that ties in so beautifully with the earthy tones of turmeric.

And would you look at that color!!!!!!

And those pretty little flecks of vanilla and cinnamon

There’s something I find so soothing and comforting about that combination of spices that warms me down to the depths of my soul.

I’m just so in love with this glorious little jar of golden deliciousness and I can not wait for you to try if for yourself because, one taste, and I know you will be as head over heels in love with it as I am!

As always our healthy, homemade cashew butter is made with no refined flours or sugars, using just a handful of ingredients that I bet you have on hand already and comes together in a matter of minutes!

No weird additives or unpronounceable ingredients – just cashews, vanilla, a sprinkling of heart and belly warming spices, cheeky pinch of salt & a little love is all you need!

And FYI – this pretty little jar of golden deliciousness also happens to be naturally  sugar free, dairy free, gluten free, grain free, low carb, vegan, keto, paleo friendly and 100 % whole 30 compliant but, most importantly, it really is edible awesomeness personified, feel good food at it’s finest and you need it in your life because, yummmmmmmm

Sprinkle turmeric and drizzle nut butter over our entire lives, solves all problems . . .

Well maybe not quite but it can’t hurt to try

Honestly, I don’t know what else there is to to say apart from please, please, puh-lease do yourself a favor and go make it already!!

All natural, thick and creamy, subtly sweet, velvety smooth, perfectly spiced, healthy, homemade, gloriously golden cashew butter . . .

7 ingredients , 10 minutes in the making . . .

Stop what you’re doing, this needs to happen, now!

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

Golden Spiced Cashew Butter
{Sugar Free, Gluten Free, Dairy Free, Vegan, Keto & Paleo Friendly}

Makes approx 1 3/4 cups of all natural, quick and easy, creamy, dreamy, velvety smooth, subtly sweet, perfectly spiced, gloriously golden, healthy, homemade cashew butter

Ingredients –

2  cup of raw cashews – could sub  1 1/2 C store-bought natural cashew butter – just cashews & salt

1 Tablespoon of vanilla extract

1 teaspoon of ground turmeric

1 teaspoon of ground cinnamon

1/2 teaspoon of ginger

1/2 teaspoon of salt flakes (omit if using pre-made/store bought that has salt added already)

1/8 teaspoon of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those incredible nutrients in the turmeric! You can’t taste the pepper, promise.

Optional add in-

2 scoops of collagen ( I nutra organics &   Vital proteins unflavored collagen peptides – or Further food you can use EMS10 to get 10% off any further food products ) –  for an extra dose of protein and gut healing goodness – omit if vegan

Method –

1 – Preheat your oven to 175’C (350’F)

2 – Line a large baking sheet with baking/parchment paper (or a non stick silpat mat) then add your cashews making sure they are spread evenly – aka not crowded.

3 – Roast your nuts for 5-7 minutes, until gloriously golden, deliciously fragrant and lightly toasted.

4 – Pour your golden, delicious toasted cashews into the bowl of your food processor or blender, add salt and process until smooth and creamy (or your desired consistency). Initially they would grind down into a powder, give it a minute or two and the oils will extract and it will become deliciously, thick, rich and creamy. You may need to stop and scrape down the sides of the bowl occasionally.

5 – Once you have blended to your desired consistency add the vanilla and remaining spices and process until well combined.

Note – If you prefer a thinner/runnier nut butters feel free to add a drizzle of coconut oil (or even just water) 1 tablespoon at a time to reach desired consistency.

7 – Store in an airtight container in the fridge. It should keep well for up to 2 weeks – but I highly doubt it will last that long! (← seriously, good luck with that )

Enjoy xoxo

_________________________________________

Question of the day –

Are you a fellow nut butter addict? What’s your fave flavor? Or brand? Or recipe? And your fave way to eat it?! Straight up by the spoonful, with fruit, on toast, on chocolate?! Tell me . . . details please

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

Do it, do it You know you want to

__________________________________________

The post Golden Spiced Cashew Butter {Sugar Free, Gluten Free, Dairy Free, Vegan, Keto & Paleo Friendly} first appeared on Better with Cake.

Today I’m sharing a short, sharp, shoulder sculpting, upper body workout that requires just one weight and about 20 minutes of your precious time to get done.

6 exercises
8 each
x 3 rounds
Add/remove weight & rest as needed
Boomshakalocka, done

Here’s what we are going to do –

Bench Press (sub floor press if you don’t have access to a bench)
Bent Over Rows
Bicep Curls
Lateral Raise
Tricep Extensions
Over Head Press

We will aim to do 8 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 strong, energized and 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 – a dumbbell, Kettlebell, your EmPack, a resistance band, a big ol’ bottle of water, 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 –

20 Minute
“Steady As She Goes”  

Shoulder Sculpting Workout

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

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

Now onto our smoothie recipe . . .

How does a nice tall, light fresh, subtly sweet, deliciously nourishing, magical, mellowed, mango, matcha smoothie sound?

I love the way the earth tones of that magnificent matcha marries with the subtle sweetness of that mellowed out, moorish mango and that gentle hum of ginger . . .  it really is deliciously dreamy and simply divine!

And, not only does it taste like paradise in a cup but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

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

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

So matcha to love I tell you and love it you will

Oh and I should probably mention that not only does our delicious, nutritious, tropical inspired super smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, banana free (!!!) keto and paleo friendly 

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

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

Magical Mango Matcha Smoothie
{Vegan. Gluten Free, Sugar Free, Banana Free, Keto & Paleo Friendly}
Makes 1 nice tall, light, fresh, subtly sweet, perfectly spiced creamy, dreamy, deliciously, nourishing, magical, mellowed out, iced matcha latte

Ingredients –

2 Tablespoons of vanilla coconut or Greek style Yogurt

1 cup  vanilla almond milk (or milk of choice)

1/2 cup diced, mango – I used frozen

1 Tablespoon of cashew butter – (sub 2 Tablespoons of cashews, soak in boiling water for 5-10 mins before blending if you don’t have a high powered blender)

1/2 teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/4 teaspoon of matcha

A pinch of ground ginger

A pinch of pink salt

Optional add in’s;

1 teaspoon of maca – optional for hormone balance

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

2 Tablespoons of vanilla (or unflavored) protein powder – I use The Healthy Chef –  WPI – (or protein powder of choice) – for extra protein

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

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 and spices 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;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post 20 Minute Shoulder Shaping Upper Body Workout & A Magical Mango Matcha Smoothie first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun can you believe it?!

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

Um, how?!

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

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

So, here’s what we are going to do –

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

We will do ;

Squats
Push Press
Curtsy Lunges
Push Ups
Mountain Climbers
Russian Twists

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

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

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

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

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

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

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

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

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

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

Ok enough chit chat time to work –

20 Minute
“Down for the Count”
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 smoothie recipe . . .

How does a nice tall, light fresh, subtly sweet, deliciously nourishing, golden spiced mango lassi sound?

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

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

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

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

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

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

Golden Spiced Mango Lassi
{Vegan. Gluten Free, Sugar Free, Banana Free, Keto & Paleo Friendly}
Makes 1 nice tall, light, fresh, subtly sweet, perfectly spiced creamy, dreamy, deliciously, nourishing, magical, mellowed out, mango lassi

Ingredients –

1/4 cup coconut or Greek style Yogurt

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

3/4 cup diced, mango – I used frozen

1 Tablespoon of cashew or almond butter

1/2 teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground ginger

1/4 teaspoon of cardamom

A pinch of pink salt

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

1 teaspoon of maca – optional for hormone balance

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

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

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 and spices if desired.

NOTE – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe ) 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/go to quickie workout when you really want to get a good sweat on but your pressed for time??

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

Do it, do it You know you want to

__________________________________________

The post 20 Minute “Down for the count” Total Body Workout & A Golden Spiced Mango Lassi first appeared on Better with Cake.

What a whirlwind these last few weeks have been!

With our super exciting, very much needed, last minute/spontaneous family vaycay underway, so much has happened in such a short period of time my head is seriously spinning!

We have traveled – flown, driven, walked – so far (SO FAR!!!)  in such a short period of time, done, seen and eaten so much and have just been having THE best time but my head . . . won’t stop spinning!

I have hardly slept, thank you jet lag, and I barely know what time zone I’m in but what I do know is that before I left I whipped up the most amazing creamy, dreamy, golden goddess dressing and you need it in your life, asap!

Coconut (or Greek style yogurt) is infused with a sprinkling of garlic, touch of turmeric, a hint of ginger and a cheeky pinch of salt and pepper. Then we add a zesty squeeze of lemon juice to help lighten things up and cut through the richness of that creamy, aromatic base and um . . .

You guys . . .

This dressing?!

It’s deliciously creamy, seriously, dreamy and packed with so much flavor that it may just knock your socks right off!

It’s great on salads, it’s great on burgers, it would be amazing drizzled over these roasted carrots,  or these garlic roasted Brussels sprouts or even these crisp and crunchy baby taters too but it’s also great simply slathered onto some fresh cut veggies (carrots, mushrooms and snap peas are my fave) but cucumber, broccoli, capsicum/peppers are all good too – you name it, it just works!

And you guys, this dressing – could not be any easier to make!

It’s all natural made with just a handful of ingredients that I bet you have on hand already , it comes together in one bowl, in less than 2 minutes with no fancy blenders or specialist equipment required!

One bowl, one spoon and you’re golden! (Like what I did there. Sorry, couldn’t help myself. Lame joke is lame I know, I could go back and delete it but, I’m not going to . . .  I blame the sleep deprivation.   )

Oh dear . . . anyways, moving on . . . where was I?!

Golden Goddess dressing, right  . . .

It comes together in one bowl, in less than 2 minutes and also happens to be vegan, gluten free, dairy free, keto, paleo friendly and 100% whole 30 complaint so everybody wins!

You guys, this dressing . . . it’s insanely deliciously, I’m talking seriously addicting, and something you are going to want to slather, drizzle and eat on allllll of the things!!

I mean would you just look at it?!

Hello dreamy, right?!

All natural, quick and easy, light,fresh, creamy, dreamy, anti-inflammatory, gloriously golden, dairy free dressing . . .

5 ingredients, 2 minutes in the making . . .

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

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

Creamy, 2 minute Golden Goddess Dressing
{Vegan, Gluten Free, Keto & Paleo Friendly}

Makes approx 1 cup of all natural, quick and easy, creamy, dreamy, garlic infused, gloriously golden dressing

Ingredients –

1 cup coconut or Greek style yogurt

1 teaspoon garlic powder

1/4 teaspoon turmeric

1 pinch of ground ginger

1 teaspoon of freshly squeeze lemon juice (approx 1/3 of a medium sized lemon)

1 teaspoon of salt

1/4 teaspoon of freshly ground black pepper

Optional add ins;

2 scoops of Vital proteins unflavored collagen peptides

1 teaspoon of Meadow and Marrow Bone Broth Concentrate – for an extra boost of protein and gut healing goodness

1 Tablespoon of MCT oil – brain boosting energy

Method –

1 – Place all ingredients into a small bowl and stir until well combined.

2 – Taste and adjust seasonings to taste. Also, if you prefer a thinner consistency add a touch of coconut or almond milk (or milk of choice) a teaspoon at a time to reach desired consistency.

3 – Drizzle over your favorite salad, roasted veg, carrot and zucchini fritters or use it to simply dip fresh cut veggie sticks for a seriously flavorful snack.

4 – Store in an air-tight container in the fridge and should keep well for up to 7 days but I doubt it will last that long, mine never does

Enjoy xo

_________________________________________

Question of the day –

Are you a fellow creamy, dreamy condiment lover? What’s your favorite way to eat it? Drizzled on salads or roasted veg, as a dip for allll of the things?!

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 garlic and dill dressing (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, 2 Minute Golden Goddess Dressing {Vegan, Gluten Free, Keto & Paleo Friendly} first appeared on Better with Cake.

Alright party people, it’s that time again, time for another round of Fit Friday Fun, are you ready?!

Today I’m sharing a short, sharp lower body workout that you can get in and get done in around 20 minutes , what do you say, are you in?

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 –

4 exercises – Glute Bridges –  Reverse Lunges – Deadlifts and Squats . We will aim to do 8-10 reps of each exercise (count reps per leg for the reverse lunges) and repeat the entire sequence through for a total of 3 rounds, resting as needed along the way.

4 exercises
8-10 reps each
x 3 rounds
Boomshakalocka, done

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

FYI –

You have been warned

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.

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 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 bonus smoothie recipe . . .

How does a nice tall, subtly sweet, seriously healthy, antioxidant rich, creamy, dreamy coconut infused, iced matcha latte sound?

Creamy dreamy coconut yogurt, combined with the deliciously nutty, subtle sweetness of our coconut extract and a splash of vanilla pairs so perfectly with the earthy tones of that magnificent matcha.

Let me tell you, this creamy, dreamy, coconut matcha super smoothie is not only  bursting with nutritional benefits but it tastes like an absolute dream!

Seriously, this creamy, dreamy, iced coconut matcha latte is so insanely delicious that I actually laughed out loud after my first sip because I couldn’t believe how good it was!

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, sugar free, keto and paleo friendly – so much to love I tell you

Creamy Iced Coconut Matcha Latte
{Vegan, Gluten Free, Dairy Free, Sugar Free, Keto & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, seriously healthy, creamy, dreamy, coconut infused iced matcha latte

Ingredients –

1/4 cup coconut or Greek style yogurt

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

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

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

1/2 teaspoon of coconut extract (or 2-4 drops of coconut stevia – I like to use Sweet Leaf Stevia )

1 Tbsp coconut butter

1 scoop (1/2-1 teaspoon) of Matcha Green Tea

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

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

Optional extra super-food add-ins;

“Jing” – To support adrenals

Lion’s Mane – To help improve brain function

Cordyceps – To increase energy

Chaga – To boost immunity

Reishi – To help relieve anxiety & calm both body & mind

Optional but recommended for serving –

Coconut flakes

Extra cacao nibs (or dark chocolate)

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 and cacao nibs if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe) and some some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) 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 A {NEW} 20 Minute Lower Body Workout & A Creamy Iced Coconut Matcha Latte first appeared on Better with Cake.

Pumpkin Spiced, Salted Caramel Bliss Bites!

I know, I know there are a million and one different recipes out there for our beloved bliss bites but, you guys did you hear me . . .

PUMPKIN SPICED, SALTED CARAMEL BLISS BITES!!!!!!

I don’t mean to yell but you guys . . . yes, these pumpkin spiced salted caramel bliss bites  really are THAT good!

Plump and juicy, deliciously chewy caramel infused medjool dates are combined with buttery cashews, crisp, crunchy almonds, a splash of vanilla and a cheeky pinch of salt to make our insanely delicious, salted caramel, bliss bite base.

Next, we infuse our blissfully delicious, sweet, chewy, lightly salted, caramel base with a gentle hum of our healthy, homemade, heart and belly warming pumpkin spice mix.

The combination of our pumpkin spice mix with that deliciously buttery soft, chewy, salted caramel base is truly incredible!

One bite and you will think Christmas has come early and if you ask me, it kind of has because that’s exactly what these bliss bites taste like to me.

Blissfully soft, deliciously chewy, perfectly spiced, lightly salted, caramel infused bites of happiness.

So much deliciousness I can hardly stand it but . . .

Because I can’t seem to leave well enough alone, I thought it might be a good idea if we gave our deliciously simple, secretly healthy,  pumpkin spiced, salted caramel bliss bites a subtly sweet, deliciously nutty, crisp and crunchy coconut coating . . .

Spoiler alert . . .

Best idea, EVER!

Well, that was until I decided to try tossing them in a touch of cacao . . .

Ummmmm yep, also a very wise move on my part.

I mean, I think we can all agree that the addition of chocolate, in any way shape of form, really does make just about anything better, am I right?!

Oh you know I am. You’re so smart!

Not only does it add an incredible contrast in texture, with the coconut flakes adding a nice little crunch to the outside of our soft and chewy bliss bites where the cacao adds a touch of deliciously indulgent, decadent richness that marries so perfectly with the sweetness of our salted spiced caramel when you bite on in – it really is mind-blowingly delicious!

Which would you try first?!

Ah I seriously can not wait for you to try these bliss bites, I know you are going to love them!

And FYI – they also happen to be 100% gluten free, dairy free, refined sugar free, vegan and paleo friendly.

5 ingredients, 10 minutes in the making

Stop what you’re doing, this needs to happen, NOW!

All natural, quick and easy, soft and chew, deliciously buttery, perfectly spiced, lightly salted caramel infused bliss bites;

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

Pumpkin Spiced Salted Caramel
Bliss Bites

{Vegan, Gluten Free & Paleo Friendly}
Makes approx 20 – all natural, quick and easy, crisp, crunchy, deliciously nutty, subtly sweet, blissfully soft, deliciously chewy, perfectly spiced, salted caramel bliss bites.

Ingredients –

1/2 cup cashews (I used raw, unsalted)

1/2 cup almonds (I used raw, unsalted)

3/4 cup medjool dates, pits removed – approx 7 large

1 Tablespoon of vanilla extract (or 8-12 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/2 of salt flakes

1 teaspoon of our healthy, homemade pumpkin spice mix

1 scoop of Vital proteins unflavored collagen peptides optional

Optional for serving –

2-4 Tablespoons  of finely shredded coconut for coating.

2-4 Tablespoons of cacao

Method –

1 – Place almonds and cashews in your food processor/blender and pulse until crumbly, you want there to still be a few bigger chunks to give the bites some nice texture.

2 – Add dates and process until the mixture comes together to form a sticky “dough”.

3 – Add vanilla, salt flakes and spices and process again until combined.

4 – Using your hands, roll approx 1 Tablespoon of dough into little bite size balls then set aside.

I feel like I should mention that when I make my bliss bites I tend to make them way smaller than the ones you see in stores or cafes. I prefer to make them on the smaller side because I like being able to just pop one in my mouth on the down low so I don’t have to share I can go about my business. I would say you would probably need 3 of my bliss bites to make up the size of one of those store bought/cafe size bites. Feel free make them whatever size that tickles your fancy, just wanted to put that out there

5 – Place your coconut and cacao each into a small bowl (or even just a zip lock bag) then gently roll your bliss bites in the coconut or cacao for coating, gently but firmly pressing as you go.

6 – Once your bites have their delicious little coating, transfer directly to your mouth an airtight container (or even just a ziplock bag) and store in the fridge

Enjoy xo

• If you find your dates are a little dry you could try soaking them in some warm water for 10 mins before you begin, then drain and rinse and make as normal.

__________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post Pumpkin Spiced Salted Caramel Bliss Bites {Vegan, Gluten Free, Dairy Free & Paleo Friendly} first appeared on Better with Cake.