This quick and delicious Blondie recipe is one you want to always have on hand when your sweet tooth is rearing "its ugly head".
You can use sweet potatoes or yams. I have used both. I use the sweet potatoes when I need a little something sweet. I use the Yams when my sweet tooth is out of control. ;)
Original "Cinnamon Sweet Potato Blondies"recipe from the "Plant Paradox Cookbook". The recipe below is a modification from the original.
What You'll Need:
Coconut Oil or Avocado oil to grease your pa
1/3 cup coconut oil, softened but not melted
4 Tbsp of Monk Fruit Sweetener
1 cup of yam puree (from baked Yams)
1 cup coconut milk
2 omega-3 or pastured eggs
2 cups blanched almond flour
3 Tbsp coconut flour
1 tsp cinnamon
1/2 tsp vanilla extract
1/2 tsp iodized sea salt
What You'll Do:
1. Preheat the oven to 350°F. Grease a brownie or bread loaf pain with avocado or coconut oil.
2. Using a blender, or food processor with the S-blade, cream together the coconut oil and Monk Fruit Sweetener.
3. Mix in the yam puree, coconut milk, and eggs.
4. Add the flours, spices, vanilla extract, and salt and mix well.
5. Spread the batter evenly in the prepared baking dish.
6. Bake for about 45 minutes, or until a toothpick inserted into the center comes out clean, and the tops are golden brown.
7. Let cool to room temperature before cutting.
Store at room temperature in an air-tight container or fridge for 3 to 4 days.
PThis cake is lovely, with it's velvety, chocolaty, rich, fuge-like texture. It will make you question whether it's truly a "healthy" cake.
I found this hidden treasure on www.iquitsugar.com .
What You'll Need:
What To Do Next:
1. Preheat oven to 180ºC/350ºF and line a cake pan with parachment paper.
2. Blend all ingredients (in a blender or with a stick blender or food processor) until it’s a smooth batter, then pour in to cake tin.
3. Bake for 45 minutes.
4. Poke the center of the cake with a knife . If it comes out clean it's ready. If not, cook for another
These golden beauties are as delicious as they look. I've added Cauliflower Tots my favorite "comfort food" list.
What You'll Need:
What To Do Next:
1.) Preheat the oven to 400°F.
2.) Line a baking sheet with parchment paper and coat with a thin layer of oil and set aside.
3.) In the working bowl of your food processor (using an s-blade) or blender. Blend all the ingredients together.until thoroughly combined. (The mixture should be roughly the consistency of "gritty" mashed potatoes.)
4.) Scoop about one and a half tablespoons of mix and gently press between your hands to form a tater tot shape. Wash your hands between every tot to prevent sticking. Place the tots on the baking sheet, evenly spaced.
5.) Bake the tots for about 20 minutes or until golden brown.
6.) Serve with hot sauce, if desired.
I love food and I love to eat! Unfortunately, the older I get the more food allergies I develop. I love potato salad but I can't eat potato salad until now. Fortunately, I found this recipe on the Plant Paradox website. It's delicious satisfying and packs a crunch (due to celery and red onions). It's the ultimate healhy comfort food".
What You'll Need
What You Do Next:
As you know, my favorite pastime, off the mat, is cooking. I search the nebulous internet for delicious gut healthy, gluten-free, grain-free, dairy-free, lectin-free meals and desserts I can tryout and share with you. Sometimes, I like to find not-so-healthy recipes and convert them to delicious, high protein & fiber rich healthy meals.
Today, I struck gold! I found this delicious keto friendly, lectin-free recipe in the Plant Paradox Cook Book. I hope you enjoy it as much as I do.
1 cup of unsweetened (full fat) coconut milk
1/2 cup of avocado oil
1 teaspoon of iodized sea salt
2 cups of cassava flour
2 large omega-3 or pastured eggs or Vegan Eggs
1 cup of nutritional yeast
1.) Preheat your oven to 450 f.
2.) Line 2 baking sheets with parchment paper or use silicone baking mats.
3.) Place milk, oil. an salt in a medium sauce pan. Bring to a simmer over medium heat, stirring occasionally. Remove from heat when big bubbles start to form.
4.) Add the cassava flour to the saucepan and stir with a spoon until mixture is well combined. A gelatinous dough will begin to form.
5.) Place dough in a mixer or beat by hand (that's a 10 -15 minute workout by hand) until the dough appears smooth and is cool enough that you can touch it comfortably.
6.) Add in the eggs (one at a time). Make sure the 1st egg is fully incorporated into the dough before you add in the second egg.
7.) Add in nutritional yeast. The dough will be sticky. The texture will be softer than cookie dough but stiffer than cake batter.
8.) Scoop the dough with a small ice cream scoop and place on the baking sheets, space them evenly. (approx. 12 per sheet). Dip ice cream scoop in a bowl of water between scoops to keep dough form sticking,
9.)Place baking sheet in the oven and reduce heat to 350 f. Bake for 15 minutes, then rotate the baking sheets.
10.) Bake for an additional 10 to 15 minutes, until bread is golden. Remove from oven and cool for a few minutes before serving.
This bread is high in gut healthy resistant starch. Contains healthy fats and 12.6 grams of protien.
Wall Ball Scissor Kicks
Wall Ball Scissor Kicks are the dynamic sibling to the Splits. Not only does this ball variation develop tone legs but it increases mobility in your hips, chisels your abs, improves joint strength and stability. This exercise is the perfect combination of strength, flexibility and balance.
This exercise is challenging but so worth it. Here's how you do it:
A ball (any size. hint: a larger ball is easier smaller ball is harder) So start big and work your way down your smallest ball.
1.) Lie on your back with your head close to a wall, your knees bent and feet flat on the ground.
2.) As you hold on to your ball with your arms extended press the ball onto the wall.
3.) Keep your hands on the ball as you lift your feet and tuck your knee to your chest.
4.) Keep your lower back on to the ground as you lift your legs and press them on to the ball
5.) Your abs are super tight, legs super straight at all times, your arms are resting at your side - pressing it the ground and your tailbone is raise up slightly off the ground.
6.) Keep your chin down. Your legs close together.
7.) Alternate dropping one leg off the ball without compromising your lower back.
8.) Your lower back must stay on the ground throughout your sets. Both legs must stay straight.
9.) I recommend 3 sets of 20 to 30 reps/set.
Splits are the best hip mobility exercise. This exercise can be modified to fit any fitness level.
1.) Place a towel or pad under your knee and kneel on it close to the wall with your toes pressing into the floor and wall simultaniously.
2.) Place a glider under your front heel with your ties pointed.
3.) Tighten your belly and brace your abs and belly, like your putting on a tight pair of jeans. push off of your back foot and glide your entire hip forward.
4.) Keep your torso lifted, your hips even on both sides and look straight ahead. Reach the arms out and to help maintain your balance.
5.) Once you have gone as far as you can, keeping your hips even, drag your whole body back to your starting position. Repeat at least 3 sets of 5 to 10 reps.
This months core challenge is a smoker. Yes, it will give you lovely arms and tone abs but get ready to work ladies! Here's the set up:
1.) Get on your hands and knees
2.) Place your forearms on the ground with elbows under the shoulders and wrist in line with the elbows.
3.) Walk your legs out so you are in a forearm plank. A good forearm plank with your hips in line with your shoulders, belly pulled in, ribs closed and booty squeezed tight.
4.) Start to walk your feet toward your head, making your hips the highest point of your body. ( you will look like an upside down V, just like Alex in the above video).
5.) Keep looking at your feet, and push shoulder blades down and away from your ears.
6.) Inhale begin to slowly slide your whole body forward until you can drop your nose between your thumbs then exhale and push your self back to your original position.
7.) Repeat this move 5-10 times per set. Do 3-5 sets.
Have fun with it. :)
This exercise is a smoker! If you want a bang'n pair of legs, a firm butt, flat abs, flexible hips and better posture; this is your exercise. This is my favorite exercise and everybody @ the studio knows it. ;)
Here's how you do the exercise for the best results:
1.) Kneel on the ground and stand on your shins. You should lean back slightly so you feel your ankles make contact with the ground. Knees are in line with your hips.
2.) Press your ankles into the ground as you gently squeeze your knees towards each other (while you do the exercise)
3.) Pull your belly in and tilt your tail bone down.
4.)Squeeze your bottom as you reach your hips forward.
5.) Close your rib cage. Tighten the muscles around your rib cage.
6.) Reach your arms forward, out of the shoulder socket.
7.) Drop your chin to lengthen the back of your neck. When in doubt look at your chest.
8.) Keeping your core tight, slowly lean back from your knees. Do not arch your back.
Go back as low as you can keep your back from arching.
9.) If your butt drops onto your heels, you're not keeping your core tight enough. Try it again. This time, do it slower.
You will feel this exercise @ your:
thighs (the front)
If you feel it in your lower back. Stop immediately! Rest and try it again. Take your time. You'll get it.
I recommend 3 sets of 10 repetitions. Work toward this goal. You can do it. :)
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 25 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.