All posts in Healthy Recipes

Homemade Peanut (or Almond!) Butter Cups

These kid-approved peanut butter cups are a great alternative to store-bought versions like Reese’s. Plus, they’re super easy to make, which makes them mom-approved too!

Ingredients:

  • 5-6 ounces mini chocolate chips (~ 1/2 bag of chips; Enjoy Life is a great brand free of soy, gluten, dairy and nuts)
  • 1 cup of natural crunchy peanut butter or almond butter (Trader Joe’s raw crunchy almond butter works great! If you don’t like crunchy nut butters, creamy is fine too.)
  • 1/8 cup coconut oil

Instructions:

  1. Place 10-12 mini cupcake liners onto a plate or in a muffin pan (you’ll place it in the freezer, so make sure whatever you choose fits!)
  2. Sprinkle mini chocolate chips in the bottom of the liners until they are 1/3 full.
  3. Heat the coconut oil in the microwave (~20 seconds) or on the stove until melted. In a small bowl, mix the oil with peanut or almond butter and stir until well-combined.
  4. Pour the coconut oil/nut butter mixture into the cupcake liners over the chocolate chips. Fill to the top
  5. Place cups into the freezer until frozen, about 45 minutes.
  6. Enjoy! Make sure to keep uneaten peanut butter cups in the freezer – once you take them out they will start to melt

 

 

 

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Avoid holiday weight gain with these five simple tips

Avoid holiday weight gain with these five simple tips

Peppermint lattes, cookie exchanges, office holiday parties …let’s face it – the holidays are filled with bad for you food temptations and at any moment we can find ourselves sabotaging our healthy weight by giving in. With the holidays season well underway, take a moment NOW to prioritize your health so that you’ll feel great in the new year. You can start by following these 5 easy tips:

Tip #1 — Crowd Out: I’ve said it before, and I’ll say it again — crowd out all foods on your plate with green vegetables. Rather than depriving yourself of the treats, just make less room for them by filling three-fourths of your plate with the good stuff.

Tip #2 — Workout while on Christmas vacation: That’s right…it’s VACATION, which means YOU HAVE THE TIME. Take advantage of the time off (and the house full of relatives who can watch the kids) and take some time FOR YOU.

Tip # 3 — Get ahead of the guilt. We generally expect to feel bad about ourselves after the holiday season. We eat and drink like there is no tomorrow, and then comes January 1st and we feel lousy. How about avoiding the guilt this year? Write down 2-3 healthy habits you’ll stick to from now through the December 31st and make the holidays about feeling happy and healthy (and not guilty!)

Tip #4 — Stick to your routine. Unless you’re at a holiday party, it should be business as usual. Don’t use the entire holiday season as an excuse to engage in bad habits like eating 6 holiday cookies after dinner or drinking holiday cocktails on a weeknight.

Tip #5 — Reconsider the holiday espresso drinks. You know the drinks I’m talking about – they come in every variety -from pumpkin spice to gingerbread to peppermint – and they certainly taste good. But given all of the holiday treats that will come your way this season, why not just stick to a small black coffee or tea on the way to the office? Your body will thank you when it’s NOT crashing from the morning sugar surge.

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PB&J and Banana Smoothie

This gluten-free and dairy-free smoothie is refreshing and loaded with goodness. It’s great for kids who love peanut butter and jelly, and moms who’d rather pass on the processed bread and jam.  You can use fresh or frozen berries. If you choose fresh, you may want to add a little ice to cool it off a bit. You may opt to add more greens…don’t worry, your kids won’t even know they’re there!

1/4 cup frozen or fresh berries (blueberries, strawberries, raspberries)
1/2 cup greens (kale or spinach)
1/2 banana
3 tbsp whole flax seed
1 tbsp natural almond or peanut butter
1 1/2 cups filtered water
Optional: replace 1/2 cup of water with plain organic milk (non-dairy works too) to make it creamier.

Directions: Combine all ingredients in a blender and enjoy your gluten free breakfast! Great as a snack too!

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Dairy Free Banana Milkshake

Enjoy this dairy-free milkshake as an alternative to your fast-food go-to shake.  It’s a great treat for the kids too. Play around with the ingredients too – add cocoa when you feel like a chocolate treat!

1 13.5 oz can light coconut milk
1 banana
3 tbsp almond butter
1/2 tsp pure vanilla extract
6 pitted and finely chopped dates
Handful of ice
Optional: 1/4 c of your favorite berries for a fruiter shake

Combine all ingredients in a blender and enjoy! Serves 2.

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