I did a thing .  .  .  a deliciously wonderful ,  terrible (in THE best possible way) thing  . . . {small batch – healthier} Chocolate Hazelnut “Ferrero Rocher” Cookies  . . .

a dark choc fudge brookie ( think–> brownie meets cookie which is possibly one of , if not , THE most delicious fusions to ever exist) soft baked, super fudgy, decadent, rich chocolate cookie that’s chewy on the inside with jussssst the right amount of crispiness on the edges – aka my dream cookie – stuffed with your fave choc hazelnut spread, topped with a layer of espresso infused dark chocolate then finished with a sprinkling of deliciously buttery, roasty, toasty, hazelnuts + a pinch of flakey sea salt!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

All the exclamation points are 100% required, plus maybe a few more!!!!!!!!!!!!!

It’s like an actual Ferrero Rocher but wayyy better imo bc –> delicious chewy choc fudge brookie + espresso infused dark chocolate alwaysssss wins!!!!!

Super simple, I N S A N E L Y delicious, not to mention Gluten Free – Dairy free – Grain free – Refined sugar free –  Low Carb – Paleo –  Keto – Vegan friendly (just use your fave egg replacer + dairy free/ plant based chocolate)!!! But most importantly, they really are edible awesomeness personified and you need them in your life because I said so* jks but not really – they really are an absolute need, yum!!!!!

&&& fancy as they may sound/ look they could not be easier to make. Pinky promise.

The hardest part about making these is waiting for the filling and cookie dough to set before you bake them and then waiting for them to cool so you can eat without burning your face off?! Will waiting be difficult?! If you’re anything like me, unfortunately the answer is yes but, will it be worth it?! absolutrly , 100% , without question, SO worth it!!!

How to make healthier {low carb – gluten free – dairy free – sugar free} chocolate hazelnut notella stuffed “ferrero rocher” cookies:

Prep – before we begin we have to freeze out nutella for the filling!

dollop 1/ish heaping tsp of your fave choc hazelnut spread (homemade or store-bought) on lined plate or baking tray, gently smooth with the back of a spoon or lightly tap tray the treay to spread in to small mounds. freeze for 30 ish mins til firm enough to pick up

Takes 2 mins & guarantees that river of dreams stays contained inside the cookie & doesnt get absorbed into the chocolate abyss or ooze out all over your baking sheet.

How to make healthy {low carb – gluten free – dairy free – sugar free} choc fudge brookie dough, 1 bowl + 1 spoons – quick mix & you’re on your way!

Mix – In a medium size bowl, mix all cookie dough ingredients until smooth and well combined. Easy, peasy!

Chill – Freeze for 15-20 mins – or chill in the for 1-2 hrs or overnight I know , I know its seems annoying but . . . 
*DO NOT SKIP THIS STEP!* sorry for yelling but this is super important! Trusttttttt, I wouldn’t make you do it if it wasn’t absolutely necessary!!!!  Chilling the dough it’s what helps your cookies stay nice and thicc/ maintain their shape.

Will waiting be a little difficult? Possibly for some (some being me) Will it be worth it, 100%!

Scoop – Once chilled, the cookie dough should be firm enough to roll in your hands. Scoop a heappppping tablespoon of dough into your hands and roll in your palms pressing down to flatten it out as you go.

Stuff – Take one of your frozen “nutella” discs and place into the centre of your flat piece of cookie dough , top with another ball of cookie dough. . .

Seal – using your thumb and index or middle finger, whichever feels most comfortable, gently pinch the edges of dough together to sealllll in that frozen disc of choc haZelnut deliciousness . . . place on a lined baking tray. Make sure you leave an inch or 2 between cookies as they will puff up, rise and spread as they bake!

–> repeat with remaining dough and dics of nutella. You should get 6ish thicc cookies.

Bake – @ 175’C/ 350-‘F  for 8-10 minutes until they have risen/ puffed and the edges are just set. They will still feel soft in the middle, relaxxxxxx, they’re perfect! They will firm up/ set as they cool!

Cool – Honestly, this is the hardest part . . . your “active work is done and the scent has surrounded you . . . all you want to do is dive in and eat but you mustnt! I mean it . . . go have a shower, take a walk, read 10 pages of your book . . . you need to allow your cookies to rest, undisturbed on the baking tray for 5-10 minutes as they set/ firm up. If you move them too soon they will collapse on themselves, the tray or all over you and molten hot nutella will run everywhere which sounds like a delicious problem to have but is also very, VERY dangerous. Trust – nutella burns are no joke . . . don’t be like me . . . have patience, save your beautiful face/ hands/ chest(!!!!)/ self!!

Slather with melted chocolate, sprinkle with crushed hazelnuts & a pinch of flakey sea salt (all this is totally optional but really does take the cookies, and your life by extension, to a whollleeeee new level!!), enjoy!!!!!!

I told you it was worth it and I would NEVER, ever lie about such things!!!! I mean can you even with all that melty goodness?!

PS- primarily made with nut butter and a hint of espresso (anand,  if you add the optional collagen you also get a hit of protein) = totally acceptable for breakfast consumption!

Mix em’ up now, bake em’ up first thing, your early morning coffee drinking cookie eating self will thank you.

healthier, homemade chocolate hazelnut “ferrero rocher” cookies  . . .  the sneaky snack you never knew you always needed (lucky you have me to make sure you don’t miss out on such things!!! )

Gluten Free – Dairy free – Grain free – Refined sugar free –  Low Carb – Paleo –  Keto – Vegan friendly but, most importantly, they really are edible awesomeness personified and you need them in your life because, yum!!!!!

from my heart to yours, enjoy xo

ps – if you’re a visual learner, click here for tips, tricks & to cook along with me

__________________________________________

Question of the day –

Do you prefer crispy or soft-baked cookies? Frosted? Filled? Got a fave or recipe req?! lmk . . . 

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 life changing choc hazelnut, healthier, ferrero rocher cookies (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember and nothing makes my hearet happier than seeing you make, share and enjoy my recipes! Truly !!!!

Do it, do it You know you want to

__________________________________________

The post {Small Batch} Chocolate Hazelnut “Ferrero Rocher” Cookies first appeared on Better with Cake.

I’m sorry for skipping out on you last week. Life just got the better of me. Eve’s schooling was intense, spunky husband’s work was intense, life was just in. tense! And boy did I feel it!

And now, to be honest, I don’t really even know where to begin writing this post . . .

With everything that’s going on in the world –  the hurt, the outrage and so much suffering, my heart is aching, my head is spinning and I just don’t even know what to say?!

I wish I could just bake the world a big batch of cookies and make the pain just go away. Cookies + chai = something sweet to soothe your soul, even if just for a moment or two,  I think it’s something we could all do with right now.

So, who wants a cookie (or 2)?!

But not just any ol’ cookie, the ultimate comfort cookie aka my super simple, secretly healthy,  chai spiced snickerdoodle .

For those of you who may not be familiar with the edible awesomeness that is the snickerdoodle – a snickerdoodle is basically a classic style sugar cookie that gets rolled in a mix sugar and cinnamon before you bake them. We also add a pinch of baking soda into the mix so they get thick and fluffy when you bake them – not all crisp and crunchy) like your standard sugar cookie. They’re crispy on the edges, soft and fluffy in the middle, and just all kinds of wonderful!

Don’t let their humble, yet sparkly, exterior fool you, these cookies are kind of life-changing!

A simple but magical combination of flavors that makes my heart (and belly) all kinds of happy and even though they also happen to be secretly good for you, hear me when I say,  no one would ever know!

They’re subtly sweet, perfectly spiced, and just all kinds of wonderful!

Made with no refined flours or sugars using just a handful of ingredients that I bet you have on hand already and come together in 1 bowl with one spoon but, there is a catch . . .

The trick to getting that magical, soft and chewy snickerdoodle of your dreams will require a little patience . . .

You see, the trick to getting that perfect chewy texture is to chill the dough for at least 30 minutes (or you could speed it up and pop it in the freezer for 15) !

DO NOT SKIP THIS STEP! Sorry for yelling but this is very, VERY important!

Chilling the dough is what helps your cookies hold their shape and get that perfect, thick, fluffy, soft and chewy texture!

Will waiting be a little difficult? Possibly for some (some being me).
Will it be worth it . . . absolutely,  100%, without question, so, SO worth it!

Note – you can chill the dough for longer than 30 minutes so if you’re seeing this and it’s nearing bedtime stop what you’re doing . . . head to the kitchen, mix up your snickerdoodle dough, it will take 2 minutes, cover it up then pop it in the fridge. Tuck your fine self into bed, have an amazing sleep dreaming about the magical, life-changing cookies you will get to devour when you wake up in the morning.

And yes, because our secretly healthy snickerdoodles are made primarily with eggs, nut butter, and chai, they are totally acceptable for breakfast consumption! You’re welcome.

Upon waking, turn on your oven, have yourself a nice hot shower, roll & bake your cookies and in 6 – 8 minutes later your current chai-spiced snickerdoodle cookie eating self will totally be high five-ing your last nights self for doing the work , mixing up the dough for your freshly showered morning self to enjoy with a monster size cup of coffee because cookies + coffee + chai = all of the yes! Living your best WFH life here baby!

I mean would you just look at that texture?!

Crispy on the edges, thick, fluffy, and deliciously chewy in the middle . . . hello dreamy!

Subtly sweet, perfectly spiced secretly healthy soft and chewy chai spiced snickerdoodles .

Gluten Free – Dairy free – Grain free – Refined sugar free –  Low Carb – Paleo – Keto  – Vegan friendly  but, most importantly, they really are edible awesomeness personified.

Warm and comforting, something sweet to soothe your soul and I hope you love them as much as I do. Which just in case you didn’t catch it is, a lot!

From my heart to yours, enjoy xo

 

Soft Baked Chai Spiced Snickerdoodles

• Prep Time: 10 mins Chill time 15-30 mins Cook time: 6-8 mins hour
• Persons: 10-12
• Difficulty: Easy

• Ingredients
• 1 egg – or flax egg
• 1/2 cup of almond butter – I use 99th Monkey – EM99 = 15 % off if you want to try
• 1 Tablespoon of maple syrup – I use sugar free
• 1 Tablespoon of The Chai Addict – Liquid (sugar free) Chai spice concentrate – EM15 = 15 % off if you want to try & believe me, you do!
  or 1-2 teaspoon of chai spice mix – more or less to taste you will also need to add 1 teaspoon of (liquid) coconut oil to help with moisture content if using dry spice mix
• 1 teaspoon of vanilla
• 1 cup of almond flour/meal
• 1/4 cup of monk fruit sweetener or coconut sugar
• 1/2 teaspoon of cinnamon
• 1 teaspoon of baking soda
• 1 pinch of salt
• For coating coating –
• 1/4 cup of monk fruit sweetener
• 1/2 teaspoon of ground cinnamon

1. Instructions
2. Place egg, almond butter, maple syrup, chai concentrate and vanilla in to a bowl and stir until smooth, creamy and well combined.
3. Add almond flour, baking powder, baking soda, chai spice and salt then stir to combine.
4. Now comes the hard part – place your cookie dough in the fridge for 30 minutes to chill (or freezer for 10-15) DO NOT SKIP THIS STEP this is what helps your cookies maintain their shape and ensures they get that dreamy chewy texture!
   Note – You can chill for longer then 30 minutes,  you can even mix it up and leave it covered in the fridge chilling over night if you like.
5. Once your dough has chilled – and you’re ready to bake –
6. Preheat your oven to 175’C / 350’F line a baking tray with baking/parchment paper (or a silpat mat) and set aside.
7.  Use a cookie scoop or spoon to portion out your dough and roll into desired shape and size.
8. Note – they don’t spread a lot but will puff up a little so shape them roughly how you want to eat them but make sure you give them a little room to breathe on the baking tray.
9. Combine 1/4 C monk fruit sweetener and 1/2 teaspoon of cinnamon and stir to combine.
10.  Gently press each cookie into the cinnamon sugar, toss to coat and place on to your prepared baking sheet – You can re-toss them in any left over sugar once they’re baked
11. * Repeat until all cookies have been coated.
12. Bake smaller cookies for 6-8 minutes – larger cookies for 8-10
13. DO NOT OVER BAKE – they will still be slightly soft, that’s what you want – set them aside for 2-3 minutes to cool – they will now be crispy on the edges and soft and chewy in the middle.
14. Enjoy xo

__________________________________________

Question of the day –

What’s your fave kind of cookie??

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

Do it, do it You know you want to ox

__________________________________________

The post Soft Baked Chai Spiced Snickerdoodles first appeared on Better with Cake.

And you know what that means . . .

It’s time for another round of Fit Friday fun, and boy are we going to have some fun today, because today, I’m sharing a short, sharp, total body workout that you can get do anywhere, anytime  in just 10 minutes, no equipment required!

10 minutes – No equipment,  everybody got time for that!

So, here’s what we are going to do – click here to see a demo/workout with me –

Air Squat
Lunge + hop (or just a front knee raise if you’re not in to hopping)
Modified half burpees

We will do 3 rounds total with 1 minute rest in between – trust me, you’ll be needing it ( feel free to take a little more time if you need it)!

Round 1 = 30 reps of each exercise

Round 2 = 2 reps of each exercise

Round 3 = 10 reps of each exercise

Sound good?!

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

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 (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, power in numbers baby!

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

Ok enough chit chat time to work –

10 minute Total Body HIIT Workout

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

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

Now for our smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, perfectly spiced, secretly healthy, choc chip cookie dough shake sound?

You guys, this smoothie, so, SO delicious!

It pretty much tastes like choc chip vanilla soft serve mixed with gingerbread cookie dough and I am here for it!

Subtly sweet, seriously creamy, spiked with a hint of vanilla and the perfect heart and belly warm hum of cinnamon and ginger and , It’s choc full of choc chips!

And, it also happens to be seriously good for you!

Sugar free, packed with protein and loaded,  rich in antioxidants, a natural anti-inflammatory and loaded with gut healing goodness.

Not that anyone would ever know! I won’t tell if you don’t!

It’s luscious, creamy, seriously dreamy and literally tastes like straight up dessert and you are going to love, love, LOVE IT!

And, not only does our delicious, nutritious, dessert inspired smoothie taste like heaven in a cup but, it also happens to be dairy free (if you want),  BANANA FREE, DATE FREE,  sugar free, Low Carb, Paleo, Keto and 100%  Vegan friendly – so much to love I tell you and love it you will!

Healthified or not, it really is just simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Golden Spiced Choc Chip Cookie Dough Shake

• Prep Time: 5 mins
• Persons: 1
• Difficulty: Easy

• Ingredients
• 1/2 cup unsweetened vanilla almond milk (or milk of your choice)
• 1/2 cup vanilla  yogurt
• 1 Tablespoon of almond butter (EM99 = 15% off)
• 1 teaspoon of vanilla
• 1/2 teaspoon of turmeric – I Further food Turmeric Tonic and Knowrishwell Golden blend
• 1/2 teaspoon of cinnamon before you speak coffee – or regular cinnamon
  I love the extra oomph the cinnamon before you speak coffee adds especially if Im serving for breakfast (ill put a full sachet in) – use EMS10 to get 10% off if you want to try it
• 1/4 teaspoon of ground ginger
• 1/4-1/2  cup of ice – more or less to desired consistency.
• For serving -a choc chip cookie (or 2) – I use Simple Mills
• Optional add ins;
• 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a sneaky serve of veg + makes it extra thick!
• 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
• 1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness
• 1 teaspoon of maca – for hormone balance
• 1-2 scoops of collagen – for gut healing goodness
• 1 scoop protein powder  – for extra protein  I use Naked Harvest supplements –  vanilla or Christmas cookie are my faves here – XOEM = 15 % off if you want a cheeky discount

1. Instructions
2. Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.
3. Pour into a chilled glass or mason jar then top with toppings of choice.
4. Enjoy xo

 

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

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What workouts and smoothies are you loving lately?

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 Sugar Free Golden Spiced Choc Chip Cookie Dough Shake & A 10 min {no equipment} HIIT Workout first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun and boy are we going to have some fun today!

Today I’m sharing a short, sharp tummy toning workout that you can do anytime, anywhere in just 10 minutes , no equipment required – what do you say, are you in?

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

We will do – 7 of my favorite exercises to focus on tightening, toning and strengthening your core click here to see a demo of each exercise/ workout with me  – ;

Sit Up
Reverse crunch
Heel Tap
Plank with hip dip
Up & Down plank
Russian twists

Aim to do 10 reps of each exercise (count reps per side for dips, taps, up down plank & twists) ) and repeat the entire sequence for a total of 3-4 rounds – resting as needed.

*BONUS BURNOUT ROUND*

If you have time (& are feeling up to it – grab a timer, get into a plank position & hold it, for as long as possible, with good form!

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 virtual / social distance buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

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

Ok enough chit chat time to work –

10 minute Abs

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

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

Now for our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent,  secretly healthy, seriously chocolaty, choc fudge cookie dough crunch shake sound?

You guys, this smoothie, so, SO delicious!

It’s a (not so sweet/secretly healthy) dark chocolate frosty meets choc chip cookie dough and I am here for it!  .

Decadent and rich, seriously chocolaty and choc full of choc chips!

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

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

I won’t tell if you don’t!

And, not only does our delicious, nutritious, smoothie like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, Sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Choc Fudge Cookie Dough Crunch Shake

• Prep Time: 15 mins
• Persons: 1
• Difficulty: Easy

• Ingredients
• 1/2 cup vanilla yogurt (or 1-2 scoops of your fave ice cream or fro-yo)
• 1/2 cup unsweetened vanilla almond milk (or milk of choice) – more or less to desired consistency
• 1 teaspoon of vanilla
• 1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.
• 1 Tablespoon of almond butter – I use 99th Monkey – EM99 = 15 % off if you want to try
• 1/2 teaspoon of instant espresso (or 1/2-1 full shot of your fave brew) – optional but recommended to help enhance the richness of the chocolate
• 1 Tablespoon of choc chips (or cacao nibs)
• 1/4-1/2  cup of ice – more or less to desired consistency.
• NOTE – If you prefer a sweeter shake, add 1/2-1 tsp monk fruit sweetener, a few drops pf liquid stevia, maple syrup, honey or sweetener of choice to taste – I didn’t add any.
• Optional add ins;
• 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!
• 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
• 1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness
• 1 teaspoon of maca – for hormone balance
• 1-2 scoops of collagen – for gut healing goodness
• 1 scoop protein powder  – for extra protein (I think vanilla or unflavored would work best here)
• A couple of cookies ( I Simple Mills – for serving

1. Instructions
2.  Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.
3.  Pour into a chilled glass or mason jar then top with toppings of choice .
4. Enjoy xo

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

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

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 Sugar Free Choc Fudge Cookie Dough Crunch Shake & A 10 min Ab workout first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun!!!!

And boy are we going to have some fun today!

Today I’m sharing a short, sharp lower body workout that you can get in and get done in around 20 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck!

So, here’s what we are going to do (click here to see a demo of each exercise) –

Reverse lunge
Air squat
Single leg toe touch
Single leg chair squat
Rear foot elevated lunge
Glute bridge

Aim to do 10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence through for a total of 4 rounds (or as many rounds as pretty in 20 mins), resting as needed. Sound good?

Nothing complicated, basic movements done with good form for a short but effective lower body workout that will leave you feeling strong and energized ready to power through the rest of your day!

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

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

You have been warned!

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

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

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

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

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

Ok enough chit chat time to work –

20 Minute

No equipment

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 #socialdistancing 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, it’s like dessert for the body.

Now onto our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent,  secretly healthy, seriously chocolaty, espresso infused cookies and cream cold brew sound?

You guys, this smoothie, so, SO delicious!

You just can’t beat a classic like cookies and cream and adding some extra chocolate and a hit of espresso in to the mix takes it to a whole new level!!

I made this on a whim for the first earlier this week and lets just say, it’s all I want to drink, on repeat for ever and ever (until next week I make my new fave shake)  and ever!

It literally tastes like espresso infused, cookies and cream soft serve and I am 100% here for it!

But, it also happens to be seriously good for you!

No added sugar, packed with protein, high in magnesium and loaded with gut healing goodness!

Not that anyone would know! I won’t tell if you don’t!

It’s subtly sweet, luscious and creamy, seriously chocolaty, spiked with the perfect hint of vanilla and a gentle hum (or loud rev if you prefer) of espresso. Choc chips optional (but not really – you know, extra antioxidants and all that good stuff.

Healthified or not, I can’t think of a better way to start, end or fill the day than with a cup of this deliciousness.

Oh and I should probably mention that not only does our delicious, nutritious, dessert inspired smoothie taste like an absolute dream but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday or any day really because, yum!

Sugar Free Choc Fudge Cookies & Cream Cold Brew
Makes 1 shake

Ingredients –

1/2 cup vanilla yogurt

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

1 sachet of Before you speak coffee.  high performance coffee – I used mocha but OG or unsweetened would be amazing too – EMS10 = 10% off if you want to try it. You really, REALLY do! – can sub a shot or 2 of your fave brew – and yes, decaf is great if you want a later afternoon.

1 teaspoon of sugar free vanilla creamer – or regular vanilla

1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.
I do 1 Tablespoon of cacao & 1 Tablespoon of this sugar free choc creamer

1 scoop of vanilla protein powder – I used Naked Harvest Supplements vanilla shortbread here and it was incredible!

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

1 Tablespoon of choc chips (or cacao nibs)

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

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

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best)  – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1/4-1/2 an avocado – for healthy fats – great if looking to make this a meal

1 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1-2 scoops of collagen – for gut healing goodness – I use ATP Science –  unflavored , choc or vanilla are would be great in this recipe

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice .

Enjoy xoxo

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

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

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 {Sugar Free} Cookies and Cream Cold Brew & 20 minute – No Equipment – Lower Body Workout first appeared on Better with Cake.

And you know what that means, it’s time for another round of fit Friday fun! And boy are we going to have some fun today!

Today I’m sharing a short, sharp shoulder sculpting, tummy toning workout that you can do anywhere, anytime in just 15 minutes, no equipment required – what do you say, are you in?

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

So, here’s what we are going to do – 6 exercises to focus on shaping those shoulder and tightening, toning and  strengthening your core –  (click here to see me demo each exercise);

Hand release push up
Knee to elbow plank
Tricep dips
Tent push up
Heel tap with hip lift
Russian twists

Aim to do 10 reps of each exercise (count reps per side for knee to elbow plank & Russian twists) and repeat the entire sequence through for a total of 3 or 4 rounds – resting as needed.

Once that’s done, if you’re feeling up to the challenge, we have ourselves a bonus burn out round!

Grab a timer, get into a plank position and hold it, with good form, for as long as possible.

Remember, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail you’re 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 (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, 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
At Home – Arms & Abs 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 #socialdistancing 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, it’s like dessert for the body.

Now for our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent, secretly healthy, sugar free choc fudge peanut butter brownie thickshake sound?

It’s brownie meets, nice cream meets, peanut butter cup and am here for it!

Hands down, one of my all time favourite combinations. Ever!

Chocolate = happiness

Nut butter = the glue that holds my body together!

Add in a cheeky pinch of espresso to help enhance the richness of the chocolate (but also because coffee = life) and a pinch of cinnamon to soothe my soul and you, my friend, get pure magic! And that’s exactly what we have here!

No added sugar, packed with protein and loaded with gut healing goodness, not that anyone would ever know

It’s subtly sweet, luscious, creamy, seriously chocolaty, with a punchy hit of peanut butter which naturally = edible awesomeness personified and it’s choc full of choc chips!

And, not only does our delicious, nutritious, choc PB chiller like an straight up heaven in a cup but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

{Sugar Free} Choc Fudge Peanut Butter Brownie Thickshake

Makes 1
Ingredients –

1/2 cup vanilla yogurt

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

1 Tablespoon of cacao

1 Tablespoon of protein pwd – I used chocolate

1 Tablespoon of peanut butter

1 teaspoon of vanilla

1/2 teaspoon of monk fruit sweetener

1/2-1 teaspoon of instant espresso (optional but helps enhance the richness of the chocolate – I used Before you speak – mocha glow high performance coffee – use EMS10 to get 10% off ) or a shot or two of your fave brew

A pinch of cinnamon

1 Tablespoon of dark choc chips – or cacao nibs

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

Optional add ins;

1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!

1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick

 

1-2 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

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

1 scp protein powder – for extra protein (I used chocolate)

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice.

Enjoy xoxo

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

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

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 {Sugar Free} Choc Fudge Peanut Butter Brownie Thickshake + No Equipment Arms & Abs first appeared on Better with Cake.

Enter- {Flourless} Salted Choc Fudge Notella Brookies . . .

It’s brownie, meets cookie, meets ferrero rocher and I am here for it!

Crispy on the edges, super fudgy, soft and chewy in the middle with an ooey, gooey chocolaty surprise inside and it comes complete with that cosimc chocolate brownie crackle . . .

Made with just a handful of ingredients that I bet you have on hand and come together in 1 bowl with 1 spoon but, there’s a catch . . .

The trick to getting the brookie of your dreams is to chill the dough for at least 30 mins (or freeze for 15) . . .

Will waiting be a little difficult? Possibly for some, some being me, please tell me I’m not the only one?!

Will it be worth it, 100%, so, SO worth it!

See stack of tall dark & handsome deliciousness . . .

And, primarily made with egg, nut butter and a cheeky hint of espresso means they’re totally acceptable for breakfast consumption!

Mix em’ up now, bake em’ up first thing and you’re early morning coffee drinking brookie eating self will thank you, or me?!

OoooOO yes!

Gluten Free – Dairy Free – Grain Free – Refined Sugar Free – Low Carb  – Keto – Paleo – Vegan Friendly

1 bowl + 6 ingredients . . .

From my heart to yours, enjoy xo

{Flourless} Choc Fudge Notella Brookies

Makes 10-12 deliciously indulgent, seriously chocolaty,  soft and chewy, super fudgy brookies

Ingredients –

1 egg – or flax egg

1/4 cup of natural almond butter

1/4 cup of hazelnut cacao butter

2 Tablespoons of maple syrup

1 teaspoon of vanilla

3/4 cup of almond flour

1/4 cup of cacao

1/4 cup of monk fruit sweetener or coconut sugar

1 teaspoon of baking soda

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

Dark chocolate – chips or chopped – measure with your heart

1 pinch of salt

Optional add ins;

1-2 scoops of unflavored collagen – for gut health

1 teaspoon of maca – hormone balance

Method –

1 – Place egg, chocolate hazelnut butter, maple syrup and vanilla in to a bowl and stir until smooth, creamy and well combined.

2 – Add almond flour, cacao, instant espresso (if using),  baking soda, spices and salt and stir to combine.

3  –  Fold in your chocolate , if using. Now comes the hard part – place your cookie dough in the fridge for 30 minutes to chill (or freezer for 10-15) DO NOT SKIP THIS STEP this is what helps your cookies maintain their shape and ensures they get that dreamy, fudgy, chewy, brookie texture!

Note – You can chill for longer then 30 minutes,  you can even mix it up and leave over night if you like.

Once your dough has chilled – and you’re ready to bake –

4 – Preheat your oven to 175’C / 350’F line a baking tray with baking/parchment paper (or a silpat mat) and set aside.

5 – Use a cookie scoop or spoon to portion out your dough and roll into desired shape and size.

Note – they should not spread much so shape them roughly how you want to eat them.

6 – Bake for smaller cookies for 6-8 minutes – larger cookies for 8-10

DO NOT OVER BAKE – they will still be slightly soft, that’s what you want – set them aside for 2-3 minutes to cool – they will now be nice and chewy.

Enjoy xo

__________________________________________

Question of the day –

Do you prefer crisp and crunchy or soft and chewy cookies??

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 brookies (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 ox

__________________________________________

The post {Flourless} Salted Choc Fudge Notella Brookies first appeared on Better with Cake.

It’s that time again, time for another round of fit Friday fun and boy are we going to have some fun today!

Today I’m sharing a short, sharp tummy toning workout that you can do anytime, anywhere in just 10 minutes , no equipment required – what do you say, are you in?

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

We will do – 7 of my favorite exercises to focus on tightening, toning and strengthening your core click here to see a demo of each exercise/ workout with me  – ;

Sit Up
Reverse crunch
Heel Tap
Plank with hip dip
Up & Down plank
Russian twists

Aim to do 10 reps of each exercise (count reps per side for dips, taps, up down plank & twists) ) and repeat the entire sequence through for a total of 3 rounds – resting as needed.

*BONUS BURNOUT ROUND*

If you have time (& are feeling up to it – grab a timer, get into a plank position & hold it, for as long as possible, with good form!

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 virtual / social distance buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

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

Ok enough chit chat time to work –

10 minute Abs

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

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

Now for our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent,  secretly healthy, seriously chocolaty, choc fudge cookies and cream crunch shake sound?

You guys, this smoothie, so, SO delicious!

You just can’t beat a classic like cookies and cream and adding some extra chocolate in to the mix takes it to a whole new level!!

And, it also happens to be good for you!

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

Not that anyone would know! I won’t tell if you don’t!

It’s subtly sweet, decadent and rich, luscious and creamy, seriously chocolaty and choc full of choc chips!

And, not only does our delicious, nutritious, smoothie like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, Sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

Sugar Free Choc Fudge Cookies & Cream Crunch Shake
Makes 1 shake

Ingredients –

1/2 cup vanilla yogurt

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

1 teaspoon of sugar free vanilla creamer – or regular vanilla

1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.
I do 1/2 cacao & 1/2 sugar free choc creamer

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

1 Tablespoon of choc chips (or cacao nibs)

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

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

If I’m serving as a breakfast shake I like to add as sachet of Before you speak coffee.  high performance coffee – mocha is my fave in this recipe – EMS10=10% off if you want to try it. You really, REALLY do!

Optional add ins;

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

1 teaspoon of maca – for hormone balance

1-2 scoops of  collagen – for gut healing goodness

1 scoop protein powder  – for extra protein – I used chocolate

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice.

Enjoy xo

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

Now go, and remember;

and have yourself a killer day xoxo

_________________________________________

Question of the day –

What’s workouts are you loving lately?

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 Sugar Free Choc Fudge Cookies & Cream Crunch Shake & A 10 min Ab workout first appeared on Better with Cake.

I’m sorry for skipping out on you last week. Life just got the better of me. Eve’s schooling was intense, spunky husbands work was intense, life was just in. tense! And boy did I have the headache to go with it!

And now, to be honest, I don’t really even know where to begin writing this post . . .

With everything that’s going on in the world – the riots – the anger, the hurt, the outrage and so much suffering, my heart is aching, my head is spinning and I just don’t even know what to say?! I understand that I will never understand but please know that I see you, I feel you, I am with you!

I wish I could just bake the world a big batch of cookies and make the pain just go away. Cookies + chai = something sweet to soothe your soul, even if just for a moment or two,  I think it’s we could all do with right about now.

So, who wants a cookie (or 2)?!

But not just any ol’ cookie, the ultimate comfort cookie aka my super simple, secretly healthy,  chai spiced snickerdoodle .

For those of you who may not be familiar with the edible awesomeness that is the snickerdoodle – a snickerdoodle is basically a classic style sugar cookie that gets rolled in a mix sugar and cinnamon before you bake them. We also add a pinch of baking soda in to the mix so they get thick and fluffy when you bake them – not all crisp and crunchy) like your standard sugar cookie. They’re crispy on the edges, soft and fluffy in the middle and just all kinds of wonderful!

Now, I don’t want to toot my own horn or anything but, I think these could possibly be one of my best cookie creations yet! *Toot * toot *

Don’t let their humble , yet sparkly, exterior fool you, these cookies are kind of life changing!

A simple but magical combination of flavors that makes my heart (and belly) all kinds of happy and even though they also happen to be secretly good for you,hear me when I say,  no one would ever know!

They’re subtly sweet, deliciously buttery, perfectly spiced and just all kinds of wonderful!

Made with no refined flours or sugars using just a handful of ingredients that I bet you have on hand already and come together in 1 bowl with one spoon but, there is a catch . . .

The trick to getting that magical, soft and chewy snickerdoodle of your dreams will require a little patience . . .

You see, the trick to getting that perfect chewy texture is to chill the dough for at least 30 minutes (or you could speed it up and pop it in the freezer for 15) !

DO NOT SKIP THIS STEP! Sorry for yelling but this is very, VERY important!

Chilling the dough is what helps your cookies hold their shape and get that perfect, thick, fluffy, soft and chewy texture!

Will waiting be a little difficult? Possibly for some (some being me).
Will it be worth it . . . absolutely,  100%, without question, so, SO worth it!

Note – you can chill the dough for longer than 30 minutes so if you’re seeing this and it’s nearing bed time stop what you’re doing . . . head to the kitchen, mix up your snickerdoodle dough, it will take 2 minutes, cover it up then pop it in the fridge. Tuck your fine self into bed, have an amazing sleep dreaming about the magical, life changing cookies you will get to devour when you wake up in the morning.

And yes, because our secretly healthy snickerdoodles are made primarily with eggs, nut butter and chai, they are totally acceptable for breakfast consumption! You’re welcome.

Upon waking, turn on your oven, have yourself a nice hot shower, roll, coat & bake your cookies, 6 – 8 minutes later your current chai spiced snickerdoodle cookie eating self will totally be high five-ing your last nights self for doing the work , mixing up the dough for your freshly showered morning self to enjoy with a monster size cup of coffee because, cookies + coffee + chai = all of the yes! Living your best WFH life here baby!

I mean would you just look at that texture?!

Crispy on the edges, thick, fluffy and deliciously chewy in the middle . . . hello dreamy!

Subtly sweet, deliciously buttery, perfectly spiced secretly healthy soft and chewy chai spiced snickerdoodles .

Gluten Free – Dairy free – Grain free – Refined sugar free –  Low Carb – Paleo – Keto  – Vegan friendly  but, most importantly, they really are edible awesomeness persondified.

Something sweet to sooth your soul. Warm and comforting and I hope you love them as much as I do. Which just in case you didn’t catch it is, a lot!

1 bowl + 7 ingredients and a handful of spices  . . .

From my heart to yours, enjoy xo

Soft and Chew Chai Spiced Snickerdoodles Cookies

Makes 10-12 subtly sweet, perfectly spiced, soft and chewy, soul soothing cookies!

Ingredients –

1 egg – or flax egg

1/2 cup of almond butter

1 Tablespoon of maple syrup

1 teaspoon of coconut oil, melted

1 teaspoon of vanilla

1 cup of almond flour/meal

1/4 cup of monk fruit sweetener or coconut sugar

1 teaspoon of baking soda

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

1 pinch of salt

For coating coating –

1/4 cup of monk fruit sweetener

1/2 teaspoon of ground cinnamon

Method –

1 – Place egg, almond butter, coconut oil, maple syrup and vanilla in to a bowl and stir until smooth, creamy and well combined.

2 – Add almond flour, baking powder, baking soda, chai spice and salt then stir to combine.

3  –  Now comes the hard part – place your cookie dough in the fridge for 30 minutes to chill (or freezer for 10-15) DO NOT SKIP THIS STEP this is what helps your cookies maintain their shape and ensures they get that dreamy chewy texture!

Note – You can chill for longer then 30 minutes,  you can even mix it up and leave it covered in the fridge chilling over night if you like.

Once your dough has chilled – and you’re ready to bake –

4 – Preheat your oven to 175’C / 350’F line a baking tray with baking/parchment paper (or a silpat mat) and set aside.

5 – Use a cookie scoop or spoon to portion out your dough and roll into desired shape and size.

Note – they don’t spread a lot but will puff up a little so shape them roughly how you want to eat them but make sure you give them a little room to breathe on the baking tray.

6 – Combine 1/4 C monk fruit sweetener and 1/2 teaspoon of cinnamon and stir to combine.

7 – Gently press each cookie into the cinnamon sugar, toss to coat and place on to your prepared baking sheet.

* Repeat until all cookies have been coated.

8 – Bake smaller cookies for 6-8 minutes – larger cookies for 8-10

DO NOT OVER BAKE – they will still be slightly soft, that’s what you want – set them aside for 2-3 minutes to cool – they will now be crispy on the edges and soft and chewy in the middle.

Enjoy xo

__________________________________________

Question of the day –

What’s your fave kind of cookie??

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

Do it, do it You know you want to ox

__________________________________________

The post 1 Bowl Soft Baked Chai Spiced Snickerdoodles first appeared on Better with Cake.

And you know what that means . . .

It’s time for another round of Fit Friday fun, and boy are we going to have some fun!

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

I’ve said it before and I’ll say it again, with the right combination of exercise you can have an awesome workout and get the results you want in less than 20 minutes!

And that’s exactly what we’re going to do!

So, here’s what we are going to do – 7 exercises – click here to see a live demo of each exercise or to workout with me –

Goblet squats
Curtsy lunges
Overhead press – or tent push ups for no equipment
Tricep dips
Push ups
Glute bridge
V-ups

Aim to do 8-10 reps of exercise (count reps per leg for lunges) and repeat the entire sequence through for 3-4 rounds or AMRAP (as many rounds as pretty) in 20 minutes, resting as needed. Sound good?!

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

Although it’s totally not necessary, simply using your body weight alone is challenging enough but,  for our fully functioning or more advanced lifters who might be wanting kick things up a notch feel free to grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just make sure you choose something appropriate for your strength but don’t be afraid to challenge yourself.

The final rep in each set of each exercises should be a challenge!

Although, we want quality, not quantity, always! Never compromise your form, ever! If your form starts to fail, you’re 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, 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 are 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 chitchat time to work –

– 20 Minute –

Full Body Workout

As always, make sure you are nice and 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, it’s like dessert for the body.

Now for our smoothie recipe . . .

How does a nice subtly sweet, secretly healthy, creamy, dreamy sugar free salted caramel peanut butter cheesecake shake sound?

You guys, this smoothie . . .

It’s everything you love about a big ol’ slice of New York style cheesecake (complete with a cookie crumble), taken next level because it’s swirled with ribbons of salted caramel and a punchy hit of peanut butter all served up in one pretty little cup!

No whisking, no baking, no cooling, no slicing, no fear of cheesecake tops cracking and no sharing required!!!

And, it also happens to be seriously good for you!

Sugar free, packed with protein and loaded with gut healing goodness, not that anyone would ever know! I won’t tell if you don’t!

It’s luscious, creamy, seriously dreamy and just all kinds of wonderful!

And, I should probably mention that not only does our creamy, dreamy, dessert inspired smoothie taste like straight up heaven in a cup but, it also happens to be vegan, dairy free (if you want) , gluten free, BANANA FREE, DATE FREE, sugar free, low carb, keto and paleo friendly!!!

So much to love I tell you and love it you will!

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

Sugar Free Salted Caramel Peanut Butter Cheesecake Shake

Ingredients –
Makes 1

1/2 cup plain  yogurt

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

1 Tablespoon of peanut butter – powdered PB works too

1 teaspoon of sugar free caramel creamer – can sub caramel stevia, 1-2 pitted dates or your fave kind of caramel sauce

1 teaspoon of vanilla

1/4 teaspoon of cinnamon before you speak coffee – or regular cinnamon
I love the extra oomph the cinnamon before you speak coffee adds – use EMS10 to get 10% off if you want to try it

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

Optional add ins;

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

1 teaspoon of maca – for hormone balance

1-2 scoops of collagen – for gut healing goodness

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

Choc chip cookies, crumbled – for serving

Method –

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

2 – Pour into a chilled glass or mason jar then top with toppings of choice.

Enjoy xo

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

Now go and remember ;

and have yourself a killer day xoxo

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Question of the day –

What’s your favorite kind of smoothie?

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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