NO BAKE ENERGY BITES

INGREDIENTS

  • 1 cup oats
  • ¼ cup organic almond butter or peanut butter
  • ¼ cup agave or honey
  • 2 tbsp chia seeds or hemp seeds
  • ½ tsp sea salt

Optional add ons:

  • ½ tsp vanilla
  • ½ tsp cinnamon
  • Shredded coconut
  • Raw cacao nibs
  • Dried cranberries
  • A few tbsp of ground flax meal
  • Chocolate chips

INSTRUCTIONS

  1. Mix all ingredients together in a bowl.
  2. Use a spoon or small scooper to make balls. You may need to keep a bowl of water nearby to wet your hands so the batter doesn’t stick to them. 
  3. Place energy bites in an airtight container and store in the refrigerator up to 5 days or in the freezer up to 3 months. 

BASIC OVEN ROASTED VEGETABLES

  • Pre-heat oven to 400 degrees
  • Cut vegetables into even pieces
  • Place cut up vegetables in large bowl, drizzle with a few tablespoons of olive oil
  • Add salt plus any herbs/seasonings 
  • Toss veggies in bowl w/ oil and seasonings
  • Spread onto a baking sheet. Keep veggies evenly spaced and try not to crowd them 
  • Bake for approximately 30 minutes (dense/root veggies such as brussel sprouts, parsnips, etc may take 45 minutes) 

oat flour banana bread

INGREDIENTS

  • 1 ¾ cups Oat Flour (Roughly 2 ¼ Cups Rolled Oats)
  • 4oz (½ Cup) Organic Coconut Oil
  • 1 Cup Coconut Sugar
  • 2 Large Eggs
  • 1 Teaspoon Pure Vanilla Extract
  • 1 Teaspoon Baking Soda
  • ½ Teaspoon Salt
  • 5oz (just over ½ cup) Greek Yogurt, Plain or Vanilla
  • 3 Very Ripe Bananas (the browner the better)
  • Optional Add Ins:
    • 1/2 cup walnuts 
    • 1/2 cup chocolate chips
    • Top with shredded coconut before baking

DIRECTIONS

  • Preheat oven to 350F and grease a 9X5 loaf pan.
  • In a food processor blend oats until a fine flour texture is formed.
  • Melt coconut oii and mix together with coconut sugar in a large bowl. Then add eggs and vanilla. Mix in oat flour, baking soda, and salt.
  • In a seperate bowl mash bananas. Fold the bananas and greek yogurt into the flour mixture.
  • Pour into the prepared pan.
  • Bake for 50-60 minutes. 
  • Let cool for 30 minutes before inverting out of the pan onto a plate. Enjoy!

*recipe adapted from Confesssions of a Baking Queen

SWEET POTATO BROWNIES

INGREDIENTS

1 cup sweet potato (cooked and mashed)

½ cup any nut butter

¼ cup maple syrup or agave

1 tsp vanilla extract

½ cup cocoa powder

¼ cup oat flour (you can grind raw oats in a blender)

½ cup chocolate chips (vegan if desired)

DIRECTIONS

Preheat oven to 350 degrees F. 

Line a 9 x 9 inch pan with parchment paper

In one bowl, combine sweet potato, nut butter, syrup and vanilla.

In a separate bowl, combine oat flour and cocoa powder.

Combine all ingredients and mix in chocolate chips. 

Transfer to baking pan and bake for approximately 30 minutes.

Top with coconut based whipped topping and enjoy!

Home Workout Reference Page

@ refers to Instagram pages

YOGA

(FREE/DONATION) Spiritual Gangsta Yoga. @spiritualgangstayoga (click link in bio).

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

B Tribal Fit: @btribalfit (click link in bio). 25% off 1stmonth. $12/month.

Yogaworks: www.myyogaworks.com. 2 weeks free. $15/month.

Sweat Yoga: www.sweat-yoga.com. $40/month.

 

DANCE

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

(FREE) Twitch & Allison: Join Live M/W/F 10am Pacific. @sir_twitch_alot.

(FREE) Hip Hop with Lisa: Live Daily 2:00pm Pacific. @lisakellogghiphopdance.

(DONATION) Groove with Miranda : Live Daily 3pm Pacific. @hawaii_dance_bomb for zoom info

B Tribal Fit: @btribalfit (click link in bio) 25% off 1stmonth. $12/month.

Booiaka: @booiaka  $35/month.

 

FITNESS

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

(FREE) Box Union: Live Daily 8:30am & 10am Pacific. @boxunionstudio.

B Tribal Fit: @btribalfit (click link in bio) 25% off 1stmonth. $12/month.

Booiaka: @booiaka $35/month

Healthy by Heidi: Virtual Home Personal Training sessions (contact heidi@healthybyheidi.com)

 

MEDITATION (FREE)

Jay Shetty: Live Daily 9:30am Pacific. @jayshetty

Agape: Live Daily 12:00pm Pacific. @agapespiritualcenter

Calm: www.calm.com

 

HEALTHY PUMPKIN PIE SHAKE

  • 1-2 scoops vanilla protein powder
  • ¼ cup organic pumpkin puree (for a thicker shake, freeze in ice cube tray)
  • 10 ounces water or non-dairy milk (almond, coconut, rice, etc)
  • ½ tsp vanilla extract
  • 1 tsp pumpkin pie spice or ½ tsp plus ½ tsp cinnamon
  • ice (to desiered thickness)
  • ½ frozen banana (optional for added sweetness)
  • Top with tsp of chopped pecans or walnuts (optional)
  • For frappuccino add ½ cup cold brew coffee

BLEND AND ENJOY!

 

PUMPKIN PROTEIN PANCAKES

Ingredients: (makes 2 – 3 small pancakes)

1 scoop vanilla protein powder (taste varies depending on type of protein powder)

¼ cup puréed pumpkin

¼ cup egg whites (approximately 2 egg whites)

3 tablespoons oatmeal

Cinnamon, nutmeg, pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut (optional)

1 teaspoon chia seeds or walnuts

Splash of non-dairy milk (if batter is too thick)

 

Directions:

  1. Combine all ingredients in a mixing bowl, and stir together with a spoon or whisk until there are no lumps.

 

  1. Heat a skillet coated with non-stick spray.

 

  1. Pour batter into the skillet, cooking one pancake at a time until all of the batter is used up.

2O REASONS WHY SUGAR IS RUINING YOUR HEALTH

Adapted from 146 Reasons Why Sugar Is Ruining Your Health, By Nancy Appleton, Ph.D.

  1. Sugar can suppress the immune system.
  2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
  3. Sugar can weaken eyesight
  4. Sugar can cause premature aging.
  5. Sugar can cause heart disease.
  6. Sugar can contribute to osteoporosis.
  7. Sugar can increase cholesterol.
  8. Sugar can increase blood pressure.
  9. Sugar causes food allergies.
  10. Sugar can contribute to diabetes.
  11. Sugar can cause cardiovascular disease.
  12. Sugar can cause cataracts.
  13. Sugar can make the tendons more brittle.
  14. Sugar can cause depression.
  15. Sugar can contribute to Alzheimer’s disease.
  16. Sugar can lead to the formation of kidney stones.
  17. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
  18. Sugar can lead to prostrate cancer.
  19. Sugar can increase the risk of stomach cancer.
  20. Sugar can cause liver tumors

………AND THAT’S JUST 2O OUT OF 146 REASONS. 

 

HOME MADE ALMOND MILK (so easy!)

Ingredients

  • 1 cup raw almonds
  • Water
  • Pure vanilla extract
  • Pinch of salt (optional)
  • Cinnamon (optional)
  • Dates, raw honey, pure maple syrup, agave, stevia (to taste, optional)

Instructions

  • Soak 1 cup raw almonds overnight. Throw out the water the next day.
  • Blend almonds with 4 cups of fresh water.
  • Strain mixture through nut milk bag or very fine strainer.
  • If adding in optional ingredients, pour milk back into blender and add a pinch of salt, cinnamon, desired sweetener and vanilla extract.

Tips and tricks:

  • Your milk will separate after a little while in the fridge.  This is normal just give it a good shake.
  • Your almond milk will last about 5-7 days in the fridge.
  • You can freeze your almond milk.
  • To make coffee creamer: use less water (maybe half) and add whatever sweetener you like.

A few variations:

  • Macadamia Coconut Milk: instead of almonds, soak ½ cup raw, unsalted macadamia nuts and ½ cup unsweetened, shredded coconut overnight. Drain and follow the rest of the steps above.
  • Cashew Oat Milk: instead of almonds, soak ½ cup raw, unsalted cashews and ½ cup steel cut oats overnight. Drain and follow the rest of the steps above.

 

LOW FAT GUACAMOLE

INGREDIENTS

1 cup canned green peas, rinsed and drained or 1 cup fresh or frozen green peas.

1 ripe avocado

½ cup salsa

3 tablespoons freshly squeezed lemon juice

1 green onion, thinly sliced

1 tablespoon minced fresh cilantro

1 garlic clove, minced or pressed

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground black pepper

  1. If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.
  2. Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
  3. For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
  4. For a creamier texture: combine the avocado and peas in a food processor.
  5. Add the salsa, lemon juice, green onion, cilantro, garlic and cumin and stir or process until well combined. Season with salt and pepper to taste.

*Guacamole is best served the day it is made but if you have leftover, store in tightly covered container in the refrigerator. Guacamole will keep for up to 1 day.

Adapted from Neal Barnard, MD recipe

CHIA SEED PUDDING RECIPES

Vanilla Chia Seed Pudding
Serving Size: Serves 4

Ingredients:
• 1 1/2 cups coconut, almond or soy milk
• 4 tablespoons maple syrup or honey (or substitute with a few drops of stevia)
• 1 tablespoon vanilla extract
• 1/2 teaspoon almond extract (optional)
• 1/3 cup chia seeds
• 1/2 cup berries

Instructions:
Whisk milk, maple syrup, and extracts until smooth. Stir in chia seeds. Divide mixture evenly between 4 glasses. Cover tightly and chill in the refrigerator overnight or for a minimum of one hour. Top with berries and serve.

Chocolate Chia Seed Pudding
Serving Size: Serves 4

Ingredients:
• 1 1/2 cups coconut, almond or soy milk
• 4 tablespoons maple syrup or honey (or substitute with a few drops of stevia)
• 2 tablespoons cocoa powder
• 1 tablespoon vanilla extract
• 1/3 cup chia seeds
• 1/2 cup berries

Instructions:
Whisk milk, maple syrup, cocoa powder and extract until smooth. Stir in chia seeds. Divide mixture evenly between 4 glasses. Cover tightly and chill in the refrigerator overnight or for a minimum of one hour. Top with berries and serve.

Chia Seed Pudding For One
Serving Size: Serves 1

Ingredients:
• 2 tablespoons chia seeds
• 1/2 cup almond milk
• 1 teaspoon honey or maple syrup
• 1/8 teaspoon vanilla extract
• Pinch kosher salt
• Berries, mango, etc

Instructions:
In a small mason jar combine the ingredients, stir and refrigerate overnight. Top with fruit and serve.

“GOLDEN MILK” Turmeric Tea

Golden Milk tea is a great way to get the benefits of turmeric daily and its delicious!

Ingredients

  • 2 cups of milk of choice (almond, coconut, etc)
  • 1 tsp turmeric powder
  • 1/2 tsp cinnamon
  • Pinch of black pepper (increases absorption)
  • Pinch of fresh ginger root or 1/4 tsp ginger powder
  • 1 tsp raw honey or maple syrup (add more if desired)

Instructions

  • Add the milk to a small pot on the stove and heat on low.
  • Add the rest of the ingredients, stirring frequently for a few minutes. Heat mixture but do not bring to a boil.
  • Remove from heat and strain the mixture through a strainer.
  • Froth the top of the milk if desired.

 Notes

If spilled this mixture may stain countertops. Should this happen, try making a thick paste of baking soda and water and scrub the stain.

 

 

BANANA BREAD CHOCOLATE CHIP OAT BARS

BANANA BREAD CHOCOLATE CHIP OAT BARS

Ingredients
2 1/4 cups oats (before blended) (gluten free, if desired)
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)

For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

Instructions
1. Preheat oven to 350 degrees F. Spray 9×9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
3. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Extra ripe bananas are best for this recipe.

Nutrition Information
Serves: 16
Serving size: 1 bar
Calories: 116
Fat: 2.9g
Carbohydrates: 21.8g
Sugar: 10.8g
Fiber: 2.2g
Protein: 1.7g

http://www.ambitiouskitchen.com

CHOCOLATE CINNAMON BREAD PUDDING

Minutes to Prepare: 10

Minutes to Cook: 35

Number of Servings: 6

Ingredients

  • 5 slices whole-wheat or white bread, torn into small pieces
  • 2 large eggs
  • 12 ounces evaporated skim milk
  • 3/4 cup packed light brown sugar
  • 1/4 cup cocoa powder
  • 2 teaspoons vanilla
  • 1/2 teaspoons ground cinnamon
  • 2 tablespoons semi-sweet chocolate chips
  • 3 cups nonfat vanilla frozen yogurt

Directions

Preheat the oven to 350 degrees. Lightly oil an 8-inch square baking dish. Spread the bread in the dish in an even layer. In a mixing bowl, whisk the eggs. Add the evaporated skim milk, brown sugar, cocoa, vanilla, and cinnamon. Whisk until the sugar and cocoa dissolve. Pour the cocoa mixture over the bread. With a fork, mix in any unsoaked bread pieces. Sprinkle the chocolate chips over the top and let stand for 10 minutes. Bake for 35 minutes, or until puffed and set in the center. Serve warm, with a scoop of the frozen yogurt on top.

Nutrition Info (per serving)

  • Calories: 426
  • Fat: 5.3 g
  • Carbs: 92.7 g
  • Fiber: 3.8 g
  • Protein: 15.0 g

Recipe from sparkpeople.com

 

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