Well that’s not true, I actually have a lot I could tell you.

Like, the fact that we are heading off on a very last minute, extremely unexpected, but very much needed, family vacation to our beloved Denver, Colorado.

We leave in just 8 days and I have sooooo much to do. Seriously SO MUCH!! My head . . . is  spinning!

For one thing, I still can’t believe it’s actually happening (somebody pinch me, gently) add to that all the stuff I need to do and organize between now and then. You know, little things like digging out and washing our winter clothes. Dusting off suitcases. Cleaning out the fridge and pantry. Making sure we have all our toiletries in order, and plenty of snacks to eat on the way (20+ hours of travel all up, we gonna need some serious snackage), all that good stuff.

But, we also just discovered that my passport expired last month so, there’s that.

And then my iPhone died!

Well not completely but, close enough so yesterday was spent getting that updated and taken care of. Ugh, nerve wracking much?! Please tell me I’m not the only one who turns into an antsy, anxious, nervous wreck when it comes to updating/syncing/backing up these super smart electronic devices we’ve become so attached?! Stressed much!? I think YES!

See, so many things!!!!!!!

But, all kind of pales in comparison to this next thing I’m about share with you . . .

Are you ready . . .

Wait.

You might want to sit down for this.

Or at least hold onto your hat here friend because there’s a good chance that this thing I’m about to share with you, may just blow your pretty little mind . . .

You see, I made you a little something . . .

A little something extra special because, well, you’re a little something extra special and I think you deserve a treat.

But not just any ol’ treat, only the best of the best for my sweet invisible internet BFF (psst, that’s you)

And this thing I’m about to share with you.

Really is the best of the best.

I’m talking no holds barred baby.

Are you ready?!

Ok, here we go . . .

Say hello to my deliciously simple, secretly healthy, salted dark chocolate peanut butter caramels.

I told you, you deserved the best didn’t I?!

And um, you guys . . . these deliciously simple, secretly healthy, salted dark chocolate peanut butter caramels, like you, really are THE BEST!

I’m sorry, I don’t mean to yell but . . . they really are that incredible!

I mean, did you hear me?!

Deliciously simple, secretly healthy, 4 ingredient, salted dark chocolate peanut butter caramels!

Glorious, golden, peanut butter infused, lightly salted caramel, encased in a cool, crisp, decadent and rich, deliciously indulgent dark chocolate coating.

They are pretty much edible awesomeness, personified.

I mean, chocolate, caramel, peanut butter . . .

Does it get any better?! (just add coffee obvs)

But, obvious coffee additions aside, “Surely it can’t possibly get any better, Em?! “ I hear you say, but I assure you, it does!

You see, when I say these salted dark chocolate peanut butter caramels are deliciously simple and secretly healthy I really, truly mean it!

These beauties are made with just 4 simple ingredients that I bet you have on hand already (dates – vanilla – nut butter – chocolate and a cheeky pinch of salt)

They come together in a matter of minutes!

And, they also happen to be naturally vegan – gluten free – dairy free – refined sugar free and paleo friendly 

But most importantly they are simply divine, a little bite of heaven right here on earth, and you need them in your life like, yesterday

Honestly, I’m not sure what else there is to say?!

I mean would you just look at them?!

All natural, quick and easy, deliciously simple, secretly healthy, peanut butter infused, salted dark chocolate covered caramels . . .

Seriously, go make them already!

Salted Dark Chocolate Peanut butter Caramels
{Vegan, Gluten Free, Dairy Free & Paleo Friendly}

Makes approx 16 deliciously simple, secretly healthy, dark and delicious, chocolate coated, peanut butter infused salted caramels

Ingredients –

For the Peanut Butter Caramel –

1 cup (firmly packed) Medjool dates,pits removed – I used about 14 large dates*

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

3 Tablespoons of Peanut Butter (Paleo friends or those of you with peanut allergies feel free to sub nut/seed butter of choice)

A pinch of salt flakes + extra for serving (if using un-salted peanut butter you may want to add up to 1/2 a teaspoon but start with a pinch, taste and adjust once you’ve made your caramel)

Optional add-ins;

1-2 scoops of collagen peptides – for gut health

1 tsp maca – for hormone balance

For the chocolate coating –

1/2 cup dark chocolate

Method –

To make the peanut butter caramel –

1 – Place dates, vanilla, peanut butter and salt into your food processor or blender and process until it comes together to form a thick, sticky “dough”

2 – Add a splash of water (do this while your blender or food processor is running), 1 teaspoon at a time until the caramel loosens just slightly to form a deliciously smooth, gloriously golden, naturally sweet, peanut butter infused caramel. Set aside while you melt your chocolate.

3 – Melt your chocolate by your preferred method. I like to place my chocolate onto a small plate or bowl and sit it over a pot of gently simmering water, stirring occasionally until nice and melted.

4 – 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.

5 – Place your chocolate cups in the fridge or freezer to set.

6 – Once set – fill each chocolate cup with a heaping spoonful of your healthy, homemade peanut butter caramel, use the back of your spoon carefully smooth out the top and firmly but gently press the filling down into the chocolate cups as you go.

7 – Once all your cups are filled with our dreamy peanut butter caramel, top with a little extra chocolate then place them back into the fridge (or freezer) to set.

8 – To serve, sprinkle with a touch of flakey sea salt and enjoy.

FYI – 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

* If you find your dates are a little dry you could try soaking them in some warm water for 10 minutes before you begin, then drain and rinse and proceed with the recipe as normal.
_________________________________________

Question of the day –

Are you a fellow date caramel lover? What’s your fave way to to eat it?! Straight up by the spoonful, with fruit, in smoothies, 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 chocolate coated caramel 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 Healthy, Salted Dark Chocolate Peanut Butter Caramels {Vegan, Gluten Free, Dairy Free & Paleo Friendly} 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 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

__________________________________________

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

1 – Hello chocolate,

need I say more?!

2 – Making my own chocolate fudge is something I’ve been wanting to do for a long, long, loooonnnngggg time but, for some reason I built it up in my mind to be this be complicated ordeal that required specialist equipment (think Bunsen burners, thermometers, protective eye equipment and lab coats) but you guys . . . I could not have been more wrong!

Making your own chocolate fudge is so ridiculously easy, I’m kicking myself for not trying it sooner.

Honestly, the hardest part about making this fudge is having the patience to wait for it to set! That in itself just takes 10-15 minutes if you pop it in the freezer but still, #thestruggleisreal

Trust me, as far as recipes go, it doesn’t get much easier than this!

Just 5 ingredients – cacao butter, cacao, tahini, vanilla, a pinch of salt and sprinkling of instant espresso which which is totally optional (but highly recommended). I find adding a touch of espresso really helps to elevate, enhance and intensify the richness of the chocolate

5 minutes in the making –  melt, stir, set, eat!

Yes, it really is that easy!

No reason to be scared or intimidated in the slightest, you can (and should!!) totally do this! 

Now, I should warn you . . . this deliciously simple, secretly healthy dark chocolate fudge that we’re making today is not for the faint of heart, it’s decadent and rich, deliciously indulgent and seriously, and I mean
S E R I O U S L Y, intensely chocolaty.

A dark chocolate lovers dream!

For those of you who prefer your chocolate on the sweeter side feel free to bump up the amount of vanilla you use, or you could go ahead and add in a drizzle of maple syrup or honey if you prefer – the trick is to taste as you go and customize as needed.

That’s another thing I love about making your own homemade treats – not only is it a lot better for you ( our fudge is made with no refined flours, sugars, weird fillers or unpronounceable ingredients)  and it’s 100% customizable.

Don’t like tahini  you crazy thing use in sunbutter (sunflower seed butter) instead?! Or, feel free to go ahead and sub in your fave nut butter – I bet almond, cashew or macadamia butter would work really well here in place of the tahini but keep in mind it would no longer be nut free and, it would also alter the flavor. I have no doubt it would still be absolutely delicious, just different is all. (I personally love that subtle, sweet nuttiness that tahini leaves lingering on your palate) but play around, have some fun and make it just the way you like it!

And, not only is our dark chocolate fudge much healthier and totally customizable but, I think our healthy, homemade fudge tastes a million times better than just about anything you’d buy from the store.

One taste and I think you’ll agree.

Just in case you need a little more convincing . . . this deliciously simple, dark chocolate fudge we’re making is not only seriously yummy but, it’s also packed with nutritional value!

Our dreamy dark chocolate tahini fudge bites are rich in antioxidants, heart healthy fats and  packed with essential vitamins and minerals.

They also happen to be nut free, dairy free, sugar free, gluten free, vegan, keto and paleo, friendly.

Deliciously winning on so many levels

And did I mention the yum . . .

So fudgey, so decadent, so rich, so indulgent, so chocolaty, so simple to throw together, so don’t know what else I need to tell you . . .

All natural, quick and easy, deliciously simple, secretly healthy, decadent, rich, raw dark chocolate tahini fudge bites . . .

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

 

Dark Chocolate Tahini Fudge Bites
{Dairy Free – Sugar Free – Gluten Free –
Vegan – Keto & Paleo}

Makes approx 16 deliciously indulgent, decadent and rich, seriously chocolaty, tiny but mighty, dark chocolate tahini fudge bites.

Ingredients –

1/4 cup cacao butter

1/4 cup cacao

1/4 cup tahini

2 teaspoons of vanilla extract (or 10-12 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/4 teaspoon instant espresso – optional but recommended

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

1 pinch of salt + extra for serving

Method –

1 – Place cacao butter into a medium size bowl and melt by your preferred method. I like to do mine on the stove top, double boiler style, by placing the bowl on top of saucepan filled with just a few inches of water.

2 – Once your cacao butter has melted, add remaining ingredients and stir until smooth and well combined.

3 – Pour (or spoon) your melted fudge mixture into a chocolate mould tray (or you could just place some paper cupcake cases on to a baking sheet, or use a mini muffin tray instead)

4 – Place into the fridge or freezer to set.

5 – Once set, sprinkle with a little sea salt and voila’

Enjoy xo

Note – These beauties are best stored in the fridge (or freezer) as they tend to soften in warmer temperatures

__________________________________________

Question of the day –

Are you a fellow fudge lover? What’s your favorite flava flave?

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 decadent and rich, dark chocolate tahini fudge 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 Dark Chocolate Tahini Fudge Bites {Dairy Free – Sugar Free – Gluten Free – Vegan – Keto – Paleo} first appeared on Better with Cake.

It’s Friday again already can you believe it?!

Not only is it Friday but it’s the first Friday in May?!

Sloooowwwww down 2017!!!!!

But, here we are, another fabulous Fri-Yay is upon us and you know what that means . . .

. . .  it’s time for another round of fit Friday fun!!!!

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

I’ve said it before and I’ll say it again, with the right combination of exercises you can have an awesome workout in next to no time at all, and that my friend is what we are going to do today!

Today’s workout is called full body fiesta with very good reason, although it’s made up of just a handful of familiar exercises, believe me when I say you will be feeling the burn from top to tail!

In today’s workout we are going to do 6 exercises that incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

Just because your workout is short doesn’t mean it’s not effective, trust me. When you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing and have you feeling, strong and energized ready to take on the rest of the day!

So, here’s what we are going to do –

6 exercises – Deadlift – Bent Over Row – Bicep Curls – Over Head Press – Squats and Triceps Extensions – we will aim to do 8 reps of each exercise and repeat the entire sequence through for a total of 3 rounds, got it?

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

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 set of dumbbells, a barbell, 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 Full Body Fiesta

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

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

Now for our bonus smoothie recipe . . .

In honor of Cinco De Mayo (and I because I had a serious craving for a killer iced chocolate) I thought we could have ourselves fun and festive, Mexican inspired smoothie today.

How does a nice tall, light, fresh, decadent, rich, subtly sweet, seriously chocolatey, creamy. dreamy, delicious, nutritious Mexican Mudslide sound?

Did you know that research shows that cayenne pepper has been known to boost metabolism as well as support weight loss, aid digestion, promote heart health and reduce muscle and joint pain?!

Seriously, how cool is that?!

I promise this smoothie doesn’t taste spicy, that cheeky spoonful of tahini (or you could use cashew butter if you prefer) not only makes your smoothie extra creamy and all kinds of delicious but, it helps to balance out that richness of the chocolate and tones down that little kick of heat so what you’re left with is a sneaky yet powerful nutritional boost and a subtle, gentle belly warming hum of deliciousness.

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 fun and festive, seriously chocolatey 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

Trust me, you want to get in on this!

Mexican Mudslide
{Vegan, Dairy Free & Paleo Friendly}

Makes 1 ice cold, light, fresh, decadent, rich, subtly sweet, creamy, dreamy, delicious, nutritious, seriously chocolaty Mexican mudslide that has a cheeky little kick of heat.

Ingredients –

1/3 cup coconut or Greek style yogurt

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

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

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

1 Tablespoon of cacao

1 Tablespoon of Tahini or Cashew butter

1/8 teaspoon of cinnamon

A pinch of Cayenne pepper (more or less to taste. FYI – I used 1/2 of my 1/8th tsp)

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

Optional but recommended for serving –

Cacao nibs – I use actually this cacao crunch by Power Superfoods

Coconut Flakes

Chili flakes if your feeling extra fiesty

Method –

1 – Place all ingredients into a blender and process until smooth and creamy.

2 – To serve, pour into a chilled glass or mason jar and garnish with a cacao nibs, coconut and chili if desired.

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

Enjoy xoxo

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

Now go –

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post Fit Friday Fun – A 20 Minute Full Body Fiesta Workout & A Mexican Mudslide Smoothie Recipe first appeared on Better with Cake.

Ready?

Ok hold on to your sombreros Amigos, here we gooooooo –

1 – Loaded Mexican Baked Sweet Potatoes – GF – Paleo – Whole30 Compliant

2 – Healthy, Homemade Taco Salad Lettuce Wraps – GF – Paleo – Whole30 Compliant

3 – Sweet and Saucy Mexican Spiced {Slow Cooker} Shredded Chicken
GF – Paleo – Whole30 Compliant

4 – Mexican BLT Sliders – GF – Paleo

5 – Mexican Spiced {Slow Cooker} Chickpea Lettuce Wraps – V-GF

6 – Mexican Meatloaf Muffins – GF – Paleo – Whole30 Compliant

7 – Avocado and Black bean Quesadillas – V – GF

8 – Sweet and Spicy {Slow Cooker} Ginger Jalapeno Pulled Pork
GF – Paleo – Whole30 Compliant

9 – Healthy, Homemade Pineapple-Jalapeno Salsa – V – GF – Paleo – Whole30 Compliant

10 – Mango Pico De Gallo – V – GF – Paleo – Whole30 Compliant

11 – Sweet and Spicy Strawberry Salsa – V – GF – Paleo – Whole30 Compliant

12 – Lemon and Lime Wholewheat {Baked} Donuts

13 – Pina Colada Smoothie – V – GF – Paleo

14 – Lemon Lime Iced Green Tea – GF – Paleo – Whole30 Compliant

15 – Berry Mint and Lime Mojito – V – DF – Paleo

__________________________________________

Question of the day –

What’s your favourite mexican dish?

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 any of these fun, festive recipes for your cinco de mayo celebration (or any of the recipes you find on this blog of mine) make sure you 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 15 Deliciously Simple, Secretly Healthy, Fun & Festive Recipes to Celebrate Cinco De Mayo first appeared on Better with Cake.

Here is a list of 12 of my favorite healthy treat recipes that also happen to be vegan, gluten free and paleo friendly, and would make the perfect gift for friends and family (or even “just” your fine self) this Easter (or anytime really!).

1 – Dark Chocolate Almond Butter Filled Coconut Nests

2 – Dark Chocolate Coated, Double Stuffed Dates

3 – Healthy, Homemade Dark Chocolate Strawberry Coconut Butter Cups

4 – Pistachio Choc Fudge Bliss Bites

5 – Maple Vanilla Peanut Butter Cups

6 – Strawberry Dark Chocolate Cashew Cream Cups

7 – Healthy, No-Bake Lamington {Chocolate & Coconut) Bliss Bites

8 – Fun and Festive Easter Cupcakes

9 – Chocolate Hazelnut Bliss Bites

10 – Dark Chocolate Vanilla Cashew Cream Cups

11 – Deliciously Simple, Healthy, Homemade Dark Chocolate Coated Salted Caramels

12 – Healthy, Homemade, 3 Ingredient, Salted Dark Chocolate Hazelnut Almond Butter Cups

So much deliciousness which recipe will you make first?

__________________________________________

Please for the love of all that is good in this world when you do make your deliciously simple, secretly healthy, homemade Easter 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 12 Deliciously Simple, Secretly Healthy, Homemade Treats to Make For Easter {Vegan, Gluten Free & Paleo Friendly} first appeared on Better with Cake.

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

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 sharo total body HIIT (High Intensity Hit Training) workout  that you can get in and get done 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
Walking Lunges
Burpees
Mountain Climbers &
Plank

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 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 . . .

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

How does a nice tall, creamy, dreamy, secretly healthy, decadent and rich, seriously chocolaty, espresso infused, choc chip, super smoothie sound?

You guys, this smoothie is a chocolate lovers dream!!!!!

It’s decadent and rich, subtly sweet and seriously creamy with an intense hit of chocolate and a gentle hum (or a loud rev if you prefer) of espresso and it packs a nutritional punch thanks to the addition of those cheeky chia seeds.

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

Oh and I should probably mention that not only does our divine little 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

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.

Espresso Choc Chip Super Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 nice tall, creamy, dreamy, secretly healthy, decadent and rich, seriously chocolaty, espresso infused, choc chip, 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 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1 shot ( or two ) of your fave espresso (or 1 teaspoon of instant coffee) – optional

1 Tablespoon of cacao

1 Tablespoon of of Cacao nibs (or dark chocolate chips)

1 Tablespoon of chia seeds

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

Optional but recommended for serving –

Coconut flakes

A few shavings of good quality dark chocolate or a sprinkling of Cacao nibs (or a little of this Cacao Crunch by Power Super Foods)

Chia seeds

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 and chia if desired.

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

Enjoy xoxo

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

Now go ;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

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

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

Do it, do it You know you want to

__________________________________________

The post A 15 Minute {No Equipment} Total Body HIIT Workout & A Bonus Espresso Choc Chip Super Smoothie Recipe first appeared on Better with Cake.

I did a terrible thing . . .

A deliciously wonderful, terrible thing

And by terrible I really just mean wonderful . . .

And you know what?!

I’m not sorry about it.

Not even a little bit.

I mean, if making deliciously simple, seriously indulgent, decadent and rich, salted dark chocolate cups stuffed with creamy, dreamy, healthy, homemade, chocolate hazelnut almond butter is wrong then, I don’t think I wanna be right?!

Whose with me?!

You guys . . . did you hear me?!

Healthy, Homemade, 3 Ingredient – Salted dark chocolate hazelnut almond butter cups!!!

3 ingredients – 10 minutes and all this could be yours!

And you guys,

These deliciously simple, healthy, homemade, 3 ingredient – salted dark chocolate hazelnut almond butter cups . . .

I have no words.

These babies are out of this world!

Cool crisp, decadent and rich dark chocolate cups encase a luscious and creamy, deliciously dreamy, chocolate hazelnut almond butter center that literally oozes with awesomeness when you bite on in.

Creamy

Dreamy

Simply divine!

I honestly don’t know what to tell you . . .

I can not handle the deliciousness.

I mean really . . .

would you just look at them?!

Like I said, oozing with awesomeness.

Just like you

Ah you guys I am so excited about this recipe and I can not wait for you to try them for yourself because I know they are going to rock your world!

They really are incredible!

They kind of remind me of those fancy Lindt – Lindor chocolate balls. You know the ones I mean?! Prefect little spheres of chocolate with that slightly soft, creamy, dreamy center?!

Well these are kind of like that.

But in cute little cups instead of spheres.

FYI – They also happen to be way better for you too – these babies are made with no refined flours or sugars with just 3 real food ingredients that I bet you have on hand already.

They also happen to be naturally gluten free and paleo friendly and could easily be made vegan depending on what kind of chocolate chips you use but, most importantly, they are taste like an absolute dream!

They are decadent, rich and deliciously indulgent without being overly sweet.

They really are a perfectly portioned, delicious little mouthful of pure perfection and you need them in your life, asap!

I’m thinking our delicious little chocolate hazelnut almond butter cups would make the perfect homemade gift to make for friends and family (or even just your fine self) this Easter (or any day for that matter because, chocolate!!)

Just quickly before you go, I used my healthy, homemade chocolate hazelnut almond butter to fill these babies and I strongly (STRONGLY) suggest you do the same but, that being said,  any kind will work here so feel free to sub in your favorite, just do yourself a favor and promise me you’ll make them!

And soon.

Serve them simply as they are with a sprinkling of flaky sea salt or if you’re feeling fancy top them with a couple of extra hazelnuts.

However you choose to do it, you really can’t go wrong because, again, chocolate!!!!!

All natural, quick and easy, deliciously simple, seriously indulgent, decadent and rich, cool crisp, salted dark chocolate cups, stuffed with creamy, dreamy, healthy, homemade, chocolate hazelnut almond butter.

3 ingredients

10 minutes.

Seriously, just do it already!

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

 

Healthy, Homemade, 3 Ingredient – Salted Dark Chocolate Hazelnut Almond Butter Cups {Vegan, Gluten Free & Paleo Friendly}

Makes 12-14 Deliciously simple, seriously indulgent, decadent and rich, salted dark chocolate cups stuffed with creamy, dreamy, chocolate hazelnut almond butter

Ingredients –

1/3 cup of healthy, homemade, chocolate hazelnut almond butter

*  You could always use a pre-made/store bought chocolate hazelnut butter in place of the homemade if you prefer – I suggest Mayver’s – Justin’s or Buff Bake if you want to add a cheeky hit of protein

1/2 cup of good quality dark chocolate chips

1 Tablespoon of flaky sea salt

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 to set.

4 – Once set, remove  your chocolate cups from the fridge or freezer, fill each chocolate cup with a spoonful of your chocolate hazelnut almond 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 with creamy, dreamy chocolate hazelnut almond butter, 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 Easter 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 chocolate hazelnut almond 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 Healthy, Homemade, 3 Ingredient – Salted Dark Chocolate Hazelnut Almond Butter Cups {Vegan, Gluten Free & Paleo Friendly} first appeared on Better with Cake.

Alright party people, 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! A short sharp, total body toning tabata style workout that you can do anytime, anywhere in just 20 minutes – no equipment required – because some days you just need a hard and fast cardio blast, am I right?!

Now, if you’ve never done a tabata style workout before here is what you need to know – a tabata workout is made up of short bursts of exercise where you go all out, as hard as you possibly can, followed by a brief period of rest, then we repeat the entire sequence through for a set number of rounds, or to for a certain amount of time.

It’s hard, fast and also kind of fun!

And yes, this really is my idea of fun!

So, here’s what we are going to do, 5 exercises that will incorporate most of your major muscle groups, think – quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core – which means we get some serious bang for your workout buck!

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

That being said, I should warn you that just because your workout is short doesn’t mean it’s not effective, trust me. When you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing!

Ah how I love that post workout rush!

So, here’s what we are going to do –

5 exercises – Skater Jumps – Hand Release Push Ups – Mountain Climbers – Jump Squats & Russian Twists – we will do 10 reps of each exercise (count reps per leg/side) before we enjoy a well earned, minute of rest and recovery, then we will repeat the entire sequence through for a total of between 4-6 rounds, or as many rounds as pretty in 20 minutes, sound good?

The aim is to move from one exercise to the next with minimal/no rest in between then once we have completed all reps of each exercises we will take a minute to catch our breath, grab a drink, then we get straight back into it, deal?

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

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
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 . . .

Oh you guys are in for a real treat today, because today, we are making ourselves a  creamy, dreamy, deliciously indulgent, secretly healthy, seriously chocolatey smoothie that has a deliciously nutty twist.

It’s a decadent and rich, subtly sweet, seriously creamy chocolate smoothie that is spiked with a hint of cinnamon and a big ol’ spoonful of almond butter (or nut butter of choice)!!!!

That little pinch of cinnamon combined with that dreamy nut butter really takes things to a whole new level – you guys are going to love it!

I mean it’s almond butter and chocolate, what’s not to love?!

FYI – this pretty little glass of deliciousness also happens to be packed with protein and  slow release, low GI carbs that will help refuel and re-energize that beautiful body of yours.

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 creamy, dreamy, deliciously indulgent 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

Deliciously Simple, Secretly Healthy
“Nuts about Chocolate”
Cacao & Almond Butter Smoothie Recipe
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, deliciously indulgent, secretly healthy, seriously chocolaty 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 Tablespoon of cacao cacao

1 Tablespoon of  Almond butter (or nut butter of choice)

1/8 teaspoon of ground cinnamon (more or less to taste)

A pinch of salt

8-10 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia  (or 1 teaspoon of vanilla extract)

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

1 scoop of Vital proteins unflavored collagen peptides – optional for an extra dose of protein and gut healing goodness

Optional but recommended for serving –

Coconut flakes

A few shavings of good quality dark chocolate or a sprinkling of cacao

A drizzle of almond butter (or nut butter of choice)

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, dark chocolate or cacao nibs and an extra drizzle of nut butter if desired

You could also add in a scoop of protein powder (vanilla, chocolate or unflavoured would work well 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 A 20 Minute Total Body Tabata Workout & A Healthy “Nuts about Chocolate” – Cacao & Almond Butter Smoothie Recipe first appeared on Better with Cake.