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.

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.

At last, at last it’s here at last!

I could not be more excited to share this recipe with you today.

It’s one that I’ve been working on for weeks I tell you, WEEKS!

I’m not exactly sure who/what/where or how I got the idea to make a date free salted caramel slice but, I somehow I got it and couldn’t for the life of me seem to shake it so, date free salted caramel slice had to be made.

It took a few attempts to get it just how I wanted I’m happy to say that I got there in the end!

Subtly sweet, silky smooth, lightly salted caramel sits on a deliciously nutty, cinnamon spiked base and finished with a decadent and rich, cool, crisp, dark chocolate coating . . .

You guys, this slice . . . so insanely delicious that simply saying it’s delicious doesn’t even come close to doing it the justice it deserves.

And oh my word, talk about quick and easy to make!

Toast Blend Press Blend Pour Melt Chill Devour!

Honestly, the hardest part about making this slice is waiting for it to chill/set – believe me when I say the struggle is real but also, 100% worth it!

Now, I know, I know I’ve said this is a raw caramel slice and then I’m going to go ahead and tell you to roast/toast your cashews and almonds before making your base but, that step is totally optional although I do highly recommend it. Toasting your nuts before making the base makes it next level delicious.  Yes, it will take an extra 5-10 mins but, if you ask me, it’s 100% worth it!

Honestly you guys, I’m not sure what more there is to tell you . . .

Quick and easy, secretly healthy, salted caramel slice that comes together in a matter minutes, is made with no refined flours or sugars, using just a handful of ingredients that I bet you have on hand already, is gluten free,  dairy free, refined sugar free, vegan, low carb, keto & paleo friendly and tastes like an absolute dream . . .

And just look at it!

Those layers . . .

That filling . . .

That chocolate topping . . . Those flakes of sea salt . . .

Subtly sweet, silky smooth, lightly salted caramel sits on a deliciously nutty, cinnamon spiked base, finished with a deliciously indulgent, decadent, rich, cool, crisp, dark chocolate coating . . .

So. Much, YESSSSSS.

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

Note – this slice definitely needs to be kept refrigerated (I like to keep and eat mine straight from the freezer)  but it will keep well refrigerated for 7-10 days , although I highly doubt it will last that long. It can be frozen for a good 3-6 months.

The post Raw {Date Free} Salted Caramel Slice – Gluten Free – Dairy Free – Refined Sugar Free – Low Carb – Vegan – Keto – Paleo 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.

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 toning HIIT style (High Intensity Hit Training) workout that you can get in and get done 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 –

6 exercises;

Mountain Climbers
Push Ups
V Ups
Walking Lunges
Skater Jumps
Plank

We will do each exercise for 30 seconds before moving on to the next then we will take a 30 seconds to rest before we repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 20 minutes.

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

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

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

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

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

Ok enough chit chat time to work –

 
– 20 Minute –

Total Body

HIIT Workout

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

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

Now onto our bonus smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, vibrant, delicious ginger and pomegranate smoothie sound?

The combination of creamy, dreamy coconut yogurt with our slightly tart, subtly sweet pretty little pomegranate arils and that gentle hum of ginger is an absolute taste sensation!

And would you just look at that colour?!

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

Oh and I should probably mention that not only does our vibrant, delicious, pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, sugar free, keto and paleo friendly – so much to love I tell you

Ginger and Pomegranate Smoothie
{Vegan, Dairy Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious, seriosuly nutritious super 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)

1/3 cup of frozen Pomegranate arils (any red berry would work – strawberries or raspberries would be amazing here too)

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

1 teaspoon of freshly grated ginger (or 1/4-1/2 a teaspoon of ground ginger)

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

Optional add ins –

1 Tablespoon of coconut oil

1 scoop of  vital proteins collagen peptides *

Optional but recommended for serving –

Coconut flakes

Fresh or freeze dried pomegranate arils

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 pomegranate if desired.

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

the prices are amazing, shipping is super fast, the customer service is top notch!

You can use my code NHN329 to get an extra 5% off

* I order mine from online from iHerb.com – the prices are amazing, shipping is super fast, the customer service is fantastic!

Feel free to use my code to get NHN329 to get 10% off

Enjoy xoxo

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

Now go;

and have yourself a killer day xoxo

_________________________________________

The post A 20 Minute {No Equipment} Total Body Workout + A Ginger and Pomegranate Smoothie Recipe first appeared on Better with Cake.

I am so sorry for skipping out on your these last few weeks, I won’t bore you with the details but, boy-O-boy things have been a little cray, cray up in here!

For reals!

It seems that no matter how organized I think I am, how much I plan, or how hard I try, something always seem to come up to throw a spanner in the works!

Tell me that I’m not the only one who has days/weeks/months like this?!

It’s been one thing after another . . . “oi with the poodles already!” (please tell me you get my Gilmore Girls reference?!)

Anyway, it’s times like these that I am extremely thankful for recipes like this . . .

5 minute, 3 ingredient curry chicken lettuce cups.

You guys . . . these deliciously simple, seriously flavorful, pretty little lettuce cups have literally saved my life these last few weeks!

3 ingredients, 5 minutes in the making – erry-body got time for that!

But let me tell you, these simple little lettuce cups are packed with so much flavor that your taste buds, tummy and anyone you share them with, will be all kinds of happy.

I’m talking major dorky happy dancing will be happening all over the dining room – or kitchen in my case, which is exactly what happened here the first time I made these.

What, doesn’t everyone get this excited about food?!

Admit it, you know you do – that’s one of the reasons I love you so much 

Speaking of love . . .

These curry chicken lettuce cups . . .

Quick and easy to prepare made with just a handful of ingredients that I bet you have on hand already.

They are naturally gluten free, dairy free, keto and paleo friendly as well as being 100% whole 30 compliant but, most importantly, they are delicious, nutritious and something the while family will just adore!

Serve them simply as they are ( and if you wanted to go ahead and add a couple of slices of crispy bacon to the mix I wouldn’t be mad about it – seriously, let’s do that because, BACON!!!!!)

Or, you could eat it with some of your favorite crackers, plantain or tortilla chips, roll it up in a tortilla, serve it on toast or as a sandwich for a quick and easy yet seriously satisfying, super simple lunch.

Or, you could enjoy it with some perfectly roasted pumpkin or crisp and crunchy roasted baby potatoes and garlic roasted Brussels sprouts and have yourself an absolutely amazing dinner.

However you choose to eat it you really can’t go wrong!

All natural, quick and easy, light, fresh, crisp and crunchy, creamy, dreamy, perfectly spiced curry chicken lettuce cups . . . .

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

5 Minute, 3 Ingredient Curry Chicken Lettuce Cups

{Low Carb – Gluten Free – Dairy Free – Keto & Paleo Friendly}

Makes  2 – 4 all natural, quick and easy, light, fresh, creamy, dreamy, crispy, crunchy, seriously flavorful lettuce cups. (1-2 servings)

Ingredients –

1 cup of cooked chicken – chopped or shredded

For the dressing –

2 Tablespoons of mayo – Homemade or store bought will work –  ( I use Primal Kitchen Foods – {Paleo} Avocado Oil Mayo) ** – could sub coconut or Greek style yogurt

1 teaspoon of your fave curry/Indian spice mix

A squeeze of lime juice (about 1/2 teaspoon)

Salt and pepper to taste

For serving –

Baby coz or butter lettuce leaves, washed and dried

1/2 an avocado, sliced

1-2 Tablespoons of pomegranate arils – fresh or freeze dried
*You could sub dried cranberries, cherries or even red grapes would work here too

Coriander (cilantro)

Method –

1 – Place all of the dressing ingredients into a small bowl or glass jar and stir to combine.

The dressing is quite thick so feel free to add a splash of water (or milk of choice) about 1/2 tsp at a time, to reach desired consistency.  I usually take 1/2-2/3 of the dressing and stir it into the chicken before thinning out the rest to drizzle over the top;

1 – This helps the salad mix hold together nicely in my lettuce cup and,

2 – No one likes a watery salad!!

Then I thin it out whats leftover to drizzle over the top, because I love me a good drizzle!

2 – Place your cooked chicken into a small bowl, add 1/2-2/3 of the dressing and stir to combine.

3 – To serve – Place a few slices of avocado into your prepared lettuce cups, top with your creamy, dreamy, chicken salad, sprinkle with fresh coriander, pomegranate arils and drizzle over the last of that dreamy dressing!

Enjoy xo

** I order my Primal Kitchen mayo online from iHerb.com – the prices are amazing, shipping is super fast, the customer service is top notch!

You can use my code NHN329 to get an extra 5% off

_________________________________________

Question of the day –

What’s your current quick and easy lunch time obsession?

Feel free to share recipes, or links 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, curry chicken lettuce cups 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 5 Minute, 3 Ingredient, Curry Chicken Lettuce Cups {Low Carb – Gluten Free – Dairy 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 one short, sharp lower body workout that you can get in and get done in around 20 minutes , what do you say, are you up for the challenge?

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 –

5 exercises – Box Jumps – Deadlifts – Step Ups – Reverse Lunges – Squats

We will aim to do 8-10 reps of each exercise (count reps per leg for step ups and lunges) then repeat the entire sequence through for a total of 3 rounds, resting for 1-2 minutes between rounds. Make sense?

5 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.

Grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, some resistance bands, your trusty ol’ EmPack or any combination you like. Make sure you choose something appropriate for your strength and feel free to add/remove weight as needed along the way but, don’t be afraid to challenge yourself.

The final reps should be tough!

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 –

30 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, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious cranberry and pomegranate smoothie sound?

It’s light, fresh,creamy, dreamy, subtly sweet, delicious, nutritious – an absolute taste sensation.

And would you just look at that colour?!

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

Oh and I should probably mention that not only does our vibrant, delicious, pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you

Cranberry Pomegranate Smoothie
{Vegan, Dairy Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious, seriosuly nutritious super 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)

1/3 cup of frozen cranberries

3 Tablespoons of Pomegranate arils

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

1 teaspoon of Chia seeds

1 Tablespoon of coconut oil – optional but recommended

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

Fresh or freeze dried pomegranate arils

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 pomegranate if desired.

You could also add in a scoop of protein powder (vanilla or unflavored would work best in this recipe – I like to use The Healthy Chef – WPI) and 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

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The post A {NEW} 30 Minute Lower Body Workout + A Creamy, Cranberry Pomegranate Smoothie first appeared on Better with Cake.

Turmeric and Ginger Spiced Almond Butter

Just when I thought my nut butter obsession couldn’t get any bigger this happens . . .

You guys . . .

This right here is like the superhero, golden child of the almond butter world!

Not only is it insanely, and I mean I N S A N E L Y, delicious (think subtly sweet, velvety smooth, deliciously buttery and perfectly spiced with a gentle heart and belly warming hum of cinnamon and ginger) but, it’s also packs a serious and I mean S E R I O U S, nutritional punch thanks to the addition of our tantalizing, super food ingredient, turmeric.

I know, I know what you’re thinking . . . turmeric in almond butter  . . . Em, is that really necessary?!

I say, YES!!!!

Ok maybe it’s not totally necessary but, I guarantee that it is all kinds of delicious, seriously nutritious – one taste and you will be fully on board.

Trust me.

Have I ever steered you wrong?!

I wouldn’t do such a thing. Only the best of the best for my sweet, internet BFF (that’s you )

I honestly believe that this turmeric and ginger spiced, almond butter that we’re making today really is the best of the best.

I hate to toot my own horn but I really think I may have out done myself with this latest nut butter creation . . . it’s definitely next level! An absolute game changer. (toot, toot)

Plus, did you know that turmeric is rich in antioxidants, it’s a natural anti-inflammatory, it’s great for digestion and 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 . . . all in the name of good health, I got you covered

For those of you who are concerned that this super hero, super spread may have a weird/funky, taste I assure you the turmeric goes completely undetected.

Apart from the coloring . . .

I’ll admit, it does have an “interesting” glow about it but, personally I kinda dig the 80’s, retro, neon, golden hue. Don’t you?!

Regardless of how you feel about it’s appearance, one taste and you will be head over heels in love with this all natural, anti-inflammatory, super-charged, super-hero, super-spread I just know it!

The addition of cinnamon and ginger adds a magical touch of perfectly spiced sweetness that marries so beautifully with our buttery almonds. It kinds of tastes like Christmas in a cup which is all kinds of awesome if you ask me.

I don’t know what it is, but there is something incredibly comforting about that combination of spices that warms me to the depths of my soul.

Would you just look at those pretty little flecks of vanilla bean and cinnamon

Ahhhh I just love it so much!!!

Honestly, I don’t know what else to say apart from please, please, puh-lease can you stop what you’re doing and go make it already?!

As always our healthy, homemade almond butter is made with no refined flours or sugars, using just a handful of ingredients that I bet you have on hand already.

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

And, once you’ve roasted those golden delicious, nutrient rich almonds you’re divine little jar of edible awesomeness comes together in a matter of minutes!

Oh and FYI – this pretty little jar of turmeric and ginger spiced almond butter also happens to be naturally vegan, gluten free, dairy free, sugar free, keto, paleo friendly and 100 % whole30 compliant but, most importantly, it’s seriously delicious and you need it in your life, ASAP!

All natural, thick and creamy, subtly sweet, perfectly spiced, healthy, homemade, gloriously golden, turmeric and ginger spiced almond butter . . .

One taste of this super-charged, super-food, super-spread and life as you know it will be changed forever!

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

Turmeric and Ginger Spiced Almond Butter
{Vegan, Gluten Free & Paleo Friendly}

Makes approx 1 3/4 cups All natural, quick and easy, creamy, dreamy, velvety smooth, subtly sweet, perfectly spiced, gloriously golden, healthy, homemade, turmeric and ginger spiced almond butter

Ingredients –

2  cup of raw almonds

1 Tablespoon of vanilla extract or 10-12 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia

1 teaspoon of ground turmeric

1 teaspoon of ground cinnamon

1/2 teaspoon of ginger

1/2 teaspoon of salt flakes

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.

1 scoop of vital proteins collagen peptides – optional

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 almonds making sure they are spread evenly – aka not crowded.

3 – Roast your nuts for 7-10 minutes, until gloriously golden, deliciously fragrant and lightly toasted.

4 – Pour your golden, delicious roasted almonds into the bowl of your food processor or blender, add salt and process until smooth and creamy (or your desired consistency). Initially the almonds 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 remainig spices and process until well combined.

Note – If you prefer a thinner/runnier nut butters feel free to add a drizzle of coconut oil (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

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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 turmeric and ginger spiced almond 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

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The post Turmeric and Ginger Spiced Almond Butter {Vegan, Gluten Free, Sugar Free & Paleo Friendly} first appeared on Better with Cake.

If you’re looking for some deliciously simple, secretly healthy, homemade treats to make for your dear ol’ Dad this Father’s day weekend (or even just for your fine self because, yum! #treatyoself )  then look no further my friend.

I’ve put together a list of 20 of my most popular, healthy, homemade treats, an array of goodies to cater for all tastes, that are super simple to put together (so little hands can get involved) and would make a wonderful gift that I’m sure the special men in your life would thoroughly enjoy, I know mine do

1 – Salted Dark Chocolate Peanut Butter Fudge Bites

2 – Lemon Berry Bliss Bites

3 – Salted Maple Pecan Almond Butter

4 – Apple and Cranberry {Grain Free} Granola

5 – Sweet and Spicy Savory Snack Mix

6 – Chocolate Orange Bliss Bites

7 – Chocolate Tahini Fudge Bites

8 – Chocolate Coated Roasted Almonds

9 – Healthy, No-Bake Lamington {Chocolate & Coconut} Bliss Bites

10 – Black Forest Granola

11 – Dark Chocolate Strawberry Coconut Butter Cups

12 – Quick and Easy Candied Walnuts

13 – 3 Ingredients Dark Chocolate Hazelnut Almond Butter Cups

14 – Chocolate Peanut Butter Fudge Power Bites

15 – Summer Berry Snack Mix

16 – Caramel Chai Spiced Bliss Bites

17 – Deliciously Simple, Healthy, Homemade Chocolate Coated, Salted Caramels

18 – DIY – Dark Chocolate Roasted Almond Bark

19 – Dark Chocolate Cranberry Fruit and Nut Clusters

20 – Dark Chocolate Double Stuffed Dates

So much deliciousness where to begin?

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Please for the love of all that is good in this world when you do make your deliciously simple, secretly healthy, homemade treats (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 Deliciously Simple, Secretly Healthy Homemade Treats for Father’s Day 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!

So . . .

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 I’d we’d have ourselves a short and sharp, total body toning, tabata style workout that you can do anytime, anywhere,  in just 15 minutes, no equipment required!

Because some days you just need a short, sharp cardio blast am I right?!

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

So, here’s what we are going to do –

6 exercises;

Squats
Squat Jumps
Alternating Lunges
Burpees
Mountain Climbers &
Push Ups

We will do each exercise for 30 seconds 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 15 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 –

 
– 15 Minute –

No Equipment

Total Body Tabata 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, decedent, rich, subtly sweet, deliciously indulgent, secretly healthy, seriously chocolatey, “cacao kapow” smoothie sound?

Luscious, creamy coconut yogurt is combined with decadent rich cacao, a splash of vanilla, a shot of espresso, sprinkling of cinnamon cheeky little pinch of cayenne to deliver you a deliciously indulgent, subtly sweet espresso infused smoothie that is an absolute taste sensation! 

Not only does it tastes all kinds of incredible but, it’s also bursting with nutritional value thanks to our cacao, coconut, cinnamon and cayenne pepper this bad boy is rich in antioxidants, it’s a natural anti-inflammatory, it will help to aid digestion, boost immunity and your metabolism (aka – aid in weight loss) and so much more! Hence the name “cacao kapow”  – it’s a dark and delicious, nutritional powerhouse!

Oh and I should probably mention that not only does our deliciously indulgent, secretly healthy, creamy, dreamy, seriously chocolatey, nutritional powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten 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.

Cacao Kapow Smoothie
{Vegan – Dairy Free – Keto – Paleo}
Makes 1 nice tall, creamy, dreamy, seriously chocolatey, perfectly spiced, decadent, rich, espresso infused, secretly healthy super 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 shot (or two) of your fave espresso, cooled – or 1 teaspoon of instant espresso

1 Tablespoon of cacao

1/2 of ground cinnamon

1 pinch of cayenne pepper

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

1 Tablespoon of coconut oil – optional but recommended

A pinch of salt

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

Optional but recommended for serving –

Cacao nibs

Coconut Flakes

Chili flakes

Chocolate coated espresso beans

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 chili flakes and espresso beans if desired.

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work in this recipe – I like to use The Healthy Chef – WPI) and 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

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The post 15 Minute {No Equipment} Total Body Tabata Workout & A “Cacao Kapow” Super Smoothie first appeared on Better with Cake.