Love. Live. Eat.

Posts Tagged healthy eating

Happy Lemonade Day!

Gogi Lemon Lemonade

 

Stay hydrated this summer with Goji Lemon Lemonade. It has less sugar than traditional lemonade and is loaded with nutrients like B vitamins, vitamin C, vitamin E, zinc, silica, and antioxidants. The secret ingredient is vTrue, a physician-developed blend of 25 botanical extracts, minerals and vitamins that promote beautiful skin from within. Cheers to healthy skin!

 

Goji Lemonade Recipe

Ingredients: GL Lemonade

  • Juice of one lemon
  • 1/2 cup vTrue, Gogi Lemon
  • 1 cup water
  • Ice
  • 1 Tablespoon goji berries
  • Lemon wedge or slice for garnish

Directions:

  1. Combine all ingredients. Serve cold and enjoy!

 

 

Acai Super Smoothie

acai smoothie

Smoothies are the ultimate meal. They are fantastically easy to make and can pack a powerful punch of nutrients. The Acai Super Smoothie contains antioxidants, vitamins A, C, and K, as well as protein. It is wonderfully refreshing for summer and sure to keep you bikini ready!

Makes 2 servings

Ingredients:

  • 1 pack of unsweetened acai berry smoothie pack
  • 1 c. frozen strawberries
  • 1 c. blueberries
  • 1 banana, peeled
  • 2 c. unsweetened almond milk, hemp milk or water
  • 2 sc. vanilla protein powder

Directions:

  1. Place all ingredients, except for the protein powder, blend.
  2. Pulse in protein.
  3. Enjoy!

 

Photo cred: babble.com

Goji Berry Bliss

goji berry

Ingredients:

  • 1/4 c. of goji berries
  • 1/2 c. of yogurt
  • 1/4 c. of granola
  • 1 t. of maca root powder
  • 1/2 c. fresh berries

Directions:

  1. Stir above ingredients until all maca powder is absorbed. Fold in 1/2 cup of fresh fruit.

Chia Berry Pudding Parfait

Chia Pudding Parfait

 

I love finding recipes that utilize delicious, mouth watering, seasonal ingredients. I was delighted when I came across this recipe from Thechalkboardmag.com, a blog from my favorite cold-pressed juicery. It is made in a mason jar so you can take it with you when you’re in a pinch. You can save even more time by assembling your jar at night so it is ready to go in the morning. Packed with omega-3s, antioxidants and protein, this on-the-go meal is not only great for breakfast but also as a pre or post workout meal.

Chia Pudding Parfait2

Ingredients:

Chia pudding:

  • 3/4 cup cashew milk, coconut milk, almond milk or hemp milk
  • 2 tbsp maple syrup
  • pinch sea salt
  • 1/2 cup chia seeds
  • 1 tbsp unsweetened coconut shreds

Blueberry Layer:

  • 1.5 frozen banana
  • 1/2 cup frozen blueberries
  • 1 date
  • 1/2 cup cashew milk, coconut milk, almond milk or hemp milk
  • ***I suggest adding a scoop of protein powder***

Strawberry Layer:

  • 1 tsp shredded ginger
  • 1 frozen banana
  • 1 cup frozen strawberries
  • 1/2 cup cashew milk, coconut milk, almond milk or hemp milk
  • ***I suggest adding a scoop of protein powder***

 

Directions:

Chia Pudding:

  • Place ingredients in a 12 oz. mason jar, shake and stir very well for 1 minute. Let sit for 2 minutes, then shake again for 30 seconds. Leave in fridge for 30 minutes or overnight. Chia seeds will expand to make a delicious, gelatinous pudding, perfect for your layering.
  • ***I like to make a batch every week to keep in the fridge to add to smoothies or oatmeal***

Blueberry Layer:

  • Place all the ingredients into a high speed blender and blend until smooth.

Strawberry layer:

  • Place all the ingredients into a high speed blender and blend until smooth.

Assembly:

  1. Get a larger mason jar or parfait glass. Lay 1” of chia seed pudding on the bottom of the jar.
  2. Then add a layer of the blueberry parfait.
  3. Add one layer of your granola of choice. I like to use Kind, Cinnamon Oat Clusters with Flax Seeds or Peanut Butter Whole Grain Clusters. Yum!
  4. Add one more layer of chia pudding.
  5. Add a layer of strawberry smoothie. Continue to add your layers until you run out of ingredients.
  6. Top with mulberries, buckwheat groats, hemp hearts, and fresh blueberries. Drizzle with almond butter if you feel. Enjoy!

 

 

 

 

Photo Credit: Lee Tilghman

Lorin’s New You Strategy #4

Lorin’s New You Strategy #4

Body-Detox

Keep Your System Clean

There is no denying that we live in an ever-increasing toxic world. We are constantly exposed to toxins, chemicals, and carcinogens (cancer causing substances). Many of the toxins abundant in the environment today did not exist 30 years ago, including certain pesticides, herbicides, and industrial chemicals that can enter our bodies through the food, water, and air supplies. Formerly nutritious foods have been denatured to the point that they have very little benefit, and air and water have become dangerously polluted. Personal care products are not regulated by the government and aren’t required to conduct health studies or pre-market testing of the chemicals even though everyone uses them.

What is even more staggering is exposure to the toxic substances begins before we are even born via the placenta. In a 2004 study lead by the Environmental Working Group in collaboration with Commonweal, on average 287 chemicals were found in umbilical cords of 10 babies in US hospitals. They found that of the 287 chemicals 180 cause cancer in humans or animals, 217 are toxic to the brain and nervous system and 208 cause birth defects or abnormal development in animal tests. The combination of these carcinogens have never been tested.

Toxins can become trapped in our body’s organs and tissues, which over time can negatively impact health, reduce vitality and eventually contribute to the development of chronic diseases. Our body’s have the ability to detoxify on their own, however, as the toxicity of modern life increases, the needs to detoxify are also increased. Sadly, our body’s ability to detoxify hasn’t accelerated at the same pace and therefore gets backed up and we become toxic.

How do you know if you are toxic?

Do you identify with any of the following concerns:

  1. Lack of energy: fatigue, frequent afternoon slump, or always tired.
  2. Digestive issues: bloating, gas, food allergies, leaky gut syndrome, IBS/IBD, or constipation.
  3. Weight fluctuations: easily gain weight, can’t loose weight even if you follow a healthy/clean diet and exercise,or can’t keep on weight.
  4. Mental clarity and mood: foggy mind, difficulty concentrating, or frequent mood swings.
  5. Immunity issue: seasonal allergies, colds and viruses every year, congestion, or mucus.
  6. Deeper health challenges: skin breakouts (redness, rashes), muscle pain and joint stiffness, bad breath and body odor)

If you have or experience any of the above symptoms, then it is time to give your body some TLC. Please read on to see what you can do.

11 Reasons to Detox

There are several reasons to detox. When done in a healthy, controlled environment following a reputable program, cleaning out the gunk can provide numerous health benefits. Here’s 11:

  1. Remove toxins, chemicals, pesticides, herbicides, and carcinogens from the body
  2. Prevent chronic disease
  3. Enhance immune system function
  4. Lose weight
  5. Slow premature aging
  6. Improve quality of life
  7. Increase energy
  8. Improve skin quality
  9. Mental and emotional clarity
  10. Restore balance to our body’s systems
  11. Enhance digestive system and improve nutrient assimilation

Keep Calm and Go Detox!

If you want to be healthy, you must live like a healthy person. This may seem like a logical statement but how many people do you know exude health? In order to enjoy health and vigor of body, mind, or spirit, it is critical to remove anything that could hinder this from our lifestyles. Okay, this may sound good in theory but if we were to try to rid our lives of all the sources of toxins it would be nearly impossible. So what do we do? My answer is simple: follow the good ol’ 80/20 rule and participate in a detox program 1-4 times a year to give your body the break it needs and a chance to repair and rejuvenate. Done and done.

When a new client comes to see me, a common recommendation is for them to try a 14 or 21 day detox program. The reasoning behind my recommendation is the fact that we several of the symptoms I see are caused by a toxin overload. As you saw above, fatigue, weight loss resistance, brain fog, allergies, digestive disturbances are all rooted in a toxic environment.

When I think of a “detox” several words come to mind. Some are positive and some are not. Sadly, the most popularized detoxes are associated with the words: hunger, liquid, juice, water, headaches, fatigue, and boredom. What if I told you detoxing doesn’t have to have a negative connotation? I happen to know of a fabulous program that is 14 or 21 days depending on your needs. My clients have associated the following words with the program: easy, fun, tasty, energizing, freeing, healthy, and thinning. For more information please click here.

keep calm and go detox

 

If you aren’t ready to dive head first into a detox (although I highly recommend it) you can start with the following:

START HERE:

  • Consume naturally detoxifying, liver-boosting foods and drinks. Ginger, lemon, leafy greens, cayenne pepper, dandelion tea, parsley, cilantro, and milk thistle are all great for this purpose.

    Get a proper amount of water in your system (1/2 your body weight in ounces of water, or more!); this will assist in flushing toxins out of your body. The solution to pollution is dilution!

  • Exercise at least 30 minutes a day. Exercise gets the circulation moving, helping to move toxins along, plus it primes your body and overall health.
  • Consume probiotics every day. You can find probiotics in foods like kombucha, kefir, yogurt, sauerkraut, miso soup, tempeh, and kimchi. I also recommend my clients take a high quality probiotic, you can read more here.
  • Brush and scrape. Start dry brushing your body with a specific body brushing brush to get rid of dead skin cells that hold toxins. Our skin is the largest detoxifying organ so take care of it. Also start scrapping your tongue to help with immunity, digestive health and get rid of bad breath.
  • Start deep breathing to rid the toxins from your lungs.
    • Try it: Sit with your feet on the floor, hands resting on your legs and eyes closed. Breathe in through your nose for four counts, hold for four then exhale through your mouth for eight counts.
  • Consume whole, organic foods.
  • Keep your colon clean through colon hydrotherapy. You can increase immunity, bowel movements, nutrient assimilation, increase energy and kick start weight loss with colon hydrotherapy.

AVOID:

  • Medicines such as hormones, acid blockers and antibiotics
  • Polluted environments: air, water, strong chemicals and fumes, etc.
  • Artificial chemicals: colorings, flavorings and preservatives
  • Artificial sweeteners
  • Stop buying Processed foods
  • Non-organic meats
  • Cigarettes
  • All purpose cleaners
  • Chemical-laden skin care products. Use EWG- Skin Deep as a resource.

 

References:

Smith-Spangler, C., et al. 2012. Are organic foods safer or healthier than conventional alternatives? A systematic review. Annals of Internal Medicine, 157 (5), 348–66.

Environmental Working Group analysis of tests of 10 umbilical cord blood samples conducted by AXYS Analytical Services (Sydney, BC) and Flett Research Ltd. (Winnipeg, MB).

Skin Deep: The essential guide to what’s in the toiletries and cosmetics you use (Pat Thomas)

http://www.ncbi.nlm.nih.gov/pubmed/23140444

Lorin’s New You Strategy #3

Lorin’s New You Strategy #3

Intermittent Fasting

Incorporate Intermittent Fasting

Okay, it may seem strange that a nutritionist is recommending you stay away from food, but trust me, it’s for your own good! Fasting, as it turns out, is associated with a number of health benefits that most people strive for such as: improved cardiovascular health, reduced cancer risk, improved hormone response and longevity.

In general we are an overfed, undernourished nation. Part the problem is the fact that we have constant access to whatever our little hearts desire at any given point of the day. When we are constantly eating, our bodies forgo much of their natural processes like repair, rejuvenation, and detoxification.

Now I am not advocating you stop your five to six small meals a day, or whatever it is that works best for you. However, it can’t hurt to give fasting a try if you are looking for increased health benefits or want to change your body composition. Intermittent fasting is an umbrella term that covers a wide array of fasting schedules. Generally, it involves cutting calories either a couple of days a week, every other day, or daily.

I know the last thing you need is another fad diet to keep track of. But don’t think of intermittent fasting as a diet but rather think of it as a lifestyle change. We are essentially mimicking the way our ancestors ate with this schedule. They didn’t have food readily available 24/7. Instead, they would eat for some days then fast until they were able to eat again.

Research

Research shows intermittent fasting produces several biochemical benefits. We are in total control of our health and by altering how much and how often we eat, we can dramatically alter how our body operates. How cool is that?

Science has confirmed there are many good reasons for fasting, including:

1. Positive effects on the hormones insulin, leptin, and as well as insulin sensitivity

  • Intermittent fasting helps reset your body to use fat as its primary fuel. When your body becomes adapted to burning fat instead of sugar, you dramatically reduce your risk of chronic disease.

2. Normalizing ghrelin levels

  • Ghrelin increases hunger.

3. Promoting human growth hormone (HGH) production

  • Fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men. HGH plays an important role in health, fitness, and slowing the aging process. It is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss.

4. Lowering triglyceride levels and improving other biomarkers of disease

  • Interestingly, one recent study that included more than 200 individuals, found that fasting increased the participants’ low-density lipoprotein cholesterol (LDL or “bad” cholesterol) and high-density lipoprotein cholesterol (HDL, the “good” cholesterol) by 14 percent and 6 percent, respectively.

5. Reducing oxidative stress

  • Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.

6. Prevention of dementia

  • Ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain.
  • Also, intermittent fasting boosts production of a protein called brain-derived neurotrophic factor (BDNF), which promotes neural health and protects brain cells from changes associated with Alzheimer’s and Parkinson’s disease.
  • Research by Dr. Mark Mattson, a senior investigator for the National Institute on Aging, suggests that alternate-day fasting, can boost BDNF by anywhere from 50 to 400 percent, depending on the brain region.

7. Increases lifespan

  • Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more.

 Give it a GO!!

Okay so know you know why you should do it, but do you know how?

I came across www.jamesclear.com who has personally seen several health benefits from intermittent fasting as thus, has created a fabulous beginners guide on the subject. He also compiled some graphs based on three different schedules that are easy to use (see below).

Honestly, which one you choose is up to you. What works best with your schedule? What time of day can you afford to skip a meal? What is your favorite time to eat? Experiment to find what works best. And rememberconsult with your doctor first.

Let me know what works best for you. I’d love to hear about your experience! lorin@lovetolivenutrition.com.

 

Alternate Day Intermittent Fasting

 

Alternate Day Intermittent Fasting

Weekly Intermittent Fasting

 

Weekly Intermittent Fasting

Daily Intermittent Fasting 

 

Daily Intermittent Fasting

 

Make Sure You Are Fit to Fast

Avoid fasting if you meet any of the following criteria:

  1. Hypoglycemic or diabetic
  2. Living with chronic stress or have adrenal fatigue
  3. Cortisol dysregulation
  4. Pregnant or nursing mothers
  5. Struggle with or have struggled with an eating disorder

 

 

Resources:

American Journal of Clinical Nutrition. January 2005: 81(1); 69-73

American Journal of Clinical Nutrition. November 2009: 90(5); 1138-1143

http://www.ncrponline.org/Press_Rel/Rept_160_Press_Release.pdfInternational Journal of Obesity May 2011: 35, 714-727

International Journal of Sport Nutrition and Exercise Metabolism. December 2008;18(6):617-27

Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/?page=3

Get Your #Detox On!

Detox-

 

 

Over indulge on Thanksgiving? Feeling sluggish? Then get your #detox on! This two week program is perfect for anyone looking to trim down, eliminate excess waste, or to just get back on track. Why wait for 2015??? Get your #detox on now! Your body will thank you! Don’t my word for it, see what clients are saying on my testimonials page.

Sample day:

  • Rise and shine with warm lemon water and a pinch of cayenne pepper
  • Breakfast, 7 am: 2 eggs, topped with pico de gallo, 1/4 avocado
  • Snack, 10:30 am: small handful of almonds, 4 celery stalks
  • Lunch, 1 pm: large green salad with mixed greens, beets, cucumber, 1/2 c. quinoa, shredded carrots, red onion, etc… (or whatever you wish to add)
  • Snack 4 pm: green juice
  • Dinner, 7:30 pm: shake and capsules- detox powder (Pea Protein, PaleoCleanse, see below), 1/4 c. blueberries, 1/2 c. strawberries, 1 handful spinach, 1 tbsp. flaxseeds and 1 c. liquid (water, hemp milk, almond milk)

What you get:

  • 28 high-quality, nutrient rich meal replacements
  • All the necessary professional supplements:
    • Non-GMO pea protein powder
    • Detox powder
    • Amino D-tox capsules
    • Protein digestive enzymes

Also includes:

    • 14 day meal plan
    • Delicious detox friendly recipes
    • Helpful handouts to make your experience effortless!

 

****Special Price****

11/28-12/5 save 20% and get free shipping (a $10 value)

Combo: 2 week Detox + ProBiophage Probiotics, $191 now $152.80+ tax

2 week Detox, $149now $119.20+ tax

 

ProBiophage Probiotics

  • Four types of phages (as the proprietary bacteriophage blend PrePhage™)

  • Five strains of probiotics

  • This product is formulated to support the proliferation of beneficial bacteria throughout the small and large intestines in order to promote healthy GI and immune function. This dairy-free formulation is featured in a delayed-release capsule to increase intact delivery to the small intestine by protecting these organisms from stomach acid.

  • Bacteriophages, or simply phages – whose name means to eat or devour in Greek – are benevolent viruses that exclusively infect bacteria. Phages are the most abundant naturally occurring organisms on earth and are relatively benign. We are surrounded by phages, as they can be found virtually everywhere, including in soil, food and drinking water. A single drop of seawater can hold millions of phages and the human body contains billions of them. They prey only on bacteria, never human cells, and bacteria have trouble becoming immune to them.

Email me for more information: lorin@lovetolivenutrition.com  😉

Maple Granola Recipe

Maple Granola I grew up baking with my mother for special occasions, holidays and some days for no reason at all. To give you an idea of how often we baked, about seven years ago I was invited to my boyfriend’s friend’s Christmas party. I would be meeting everyone for the first time (including parents) so naturally, I wanted to make a good impression. I brought beautifully decorated, freshly made sugar cookies packaged nicely in bakery boxes with holiday tissue (presentation is everything!). The funny thing is, they were convinced I bought them … not to toot my own horn but let’s just say they looked as great as they tasted 😉 Quite hysterical if you ask me! For my mother and I, baking was really about spending quality time together, talking, sharing stories and bonding. Heavenly desserts just happened to be a by-product. Thus, waves of nostalgia sweep over me each time I bake, taking me right back to my mom’s kitchen.

Unfortunately I can’t stick to the same recipes I grew up with. Now that I am aware of the health dangers granulated sugar, wheat and dairy, I look for alternative ways to bake. If I can’t find recipes, I create them! This is no easy task either. Baking sans white sugar, wheat and sometimes eggs can be a recipe for disaster. That is why my kitchen becomes a little test kitchen so I can actually see how well these new age recipes hold up before I decide to share them. This one I tweaked and made it scrumptious and nutritious.

 

Ingredients:

  • 4 c. GF oats
  • 1 c. nuts or seeds of your choice (almonds, cashews, walnuts, pecans, sunflower seeds, pepitas…)
  • 1/2 c. flaxseeds
  • 2/3 c. coconut, shredded
  • 1/3 c. maple syrup, grade B
  • 1/3 c. sesame seed oil
  • 1 T. vanilla
  • 2 t. cinnamon
  • 1 t. sea salt

Directions:

  1. Preheat oven to 350 degrees F.
  2. Mix all dry ingredients and set aside.
  3. Whisk honey, maple syrup, oil, vanilla, cinnamon and sea salt in a small bowl.
  4. Combine with dry ingredients. Spread evenly on a baking sheet. Bake for 40 minutes or until golden brown, stirring every 10 minutes.

 

Cherry Recovery Shake

 

Cherry Recovery Shake 2

Talk about a power shake! This post workout lifesaver is full of body repairing nutrients that are bound to get you on your feet in no time. As you know, exercise should be a part of your normal routine. But did you know supplying your muscles with ample nutrients is just as important? Do you even know what nutrients your muscles need?

We need to take in several minerals, amino acids, and vitamins in order to repair, recover and grow muscle tissue. If you are lacking in this department then you will not see the growth you want. Whether your goal is to define, shred, or build muscle tissue; your muscles need the same nutrients just in different quantities and times. But let’s not get too complex. Below are some of the required nutrients needed for muscle health and the good news is you can find them in this shake:

  • Cacao is full of magnesium, which plays a number of roles in the body. It is required for more than 325 enzymatic reactions. Some include: fat synthesis, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolism. It is also necessary to make ATP, your body’s energy currency.
  • Chia seeds are a great source of omega-3 essential fatty acids as well as minerals and antioxidants. Increased omega-3 concentrations in the blood are associated with decreased levels of pro-inflammatory markers.
  • Cherries are full of vitamin C, fiber and antioxidants. Researchers believe that tart cherries’ antioxidants protect against attacks by exercise-induced free radicals, which can lead to painful inflammation. The anthocyanins (antioxidants responsible for red, purple or blue pigments in fruit/veggies) activate a molecule that helps rev up fat burning and decrease fat storage.
  • Branched chained amino acids (BCAAs) are a group of three essential amino acids: l-leucine, l-valine, and l-isoleucine. An essential amino acid (there are nine of them) is any amino acid that can’t be manufactured by the body naturally, meaning that they have to come from protein intake. BCAAs are the only amino acids metabolized inside of the muscle itself (all of the others are metabolized in the liver), and make up about 35% of muscle tissue. They are necessary for the development and maintenance of muscle tissue.
  • L-glutamine is a non-essential amino acid, that we obtain through food and we also make it internally. However, sometimes we need to supplement with L-glutamine since it is so widely used in the body and we often deplete our stores. L-glutamine is needed for brain, digestive and immune health as well as removing waste products from the bloodstream. L-glutamine also plays a major role in helping your muscles repair themselves after stress as it brings nitrogen to your muscles to stimulate muscle repair. 
  • Oats help to replenish muscle glycogen, your muscles main energy source. During hard bouts of exercise our muscles deplete glycogen so it is critical to replenish the source for your next workout. Eating quickly digested carbohydrates spikes insulin and gets amino acids into your cells (which is what you want). Oats have fiber, minerals, and vitamins a nice super food!
  • Your muscles are primarily made up of amino acids which are the building blocks of proteins. During exercise, you tear down your muscles so that they can become bigger and stronger. This happens in a process called muscle protein synthesis. In order for protein synthesis to occur, you need protein.

Ingredients:

  • 1 c. tart cherry juice, organicCherry Recovery Sake
  • ½ c. frozen dark cherries, organic
  • 1 T cacao
  • 1 scoop branched chained amino acids
  • 1 scoop glutamine or 5g
  • 1 T chia seeds
  • ¼ c. quick oats or oat bran, GF
  • 3 ice cubes
  • 1 sc. protein

Directions:

  1. Blend all ingredients except protein. Pulse in protein.
  2. Sip slowly and enjoy.

Homemade Chocolate Energy Bars

Homemade Chocolate Energy BarsWho doesn’t like chocolate? If you know someone who doesn’t they probably don’t like puppies either which means you should probably stay away from them! 😉 Hahahaha, just kidding. But seriously, if you like chocolate these bars are for you. I came up with this scrumptious recipe because several clients were asking for a gluten free/dairy free bar. It can be difficult deciphering the ingredients of some of the bars on the market. Invertase, ferric orthophosphate, erythritol, disodium phosphate anyone? So why not avoid highly processed bars all together and make your own? I can be a control freak especially when it comes to what I put in my body and these bars only contain 12 ingredients, all of which I can pronounce.

 

Chocolate Energy Bars are a fantastic pre or post workout snack. The ratio of carbs to protein is perfect for muscle building and quick energy. If you don’t feel like exercising that day, grab one for an afternoon snack or a healthy dessert. Really you can eat them anytime! I suggest refigerating them in an air tight container. They also freeze really well so you can enjoy them at a later time.

IngredientsEnergy Bars

  • 1 can adzuki beans
  • 1/4 c. flaxseeds soaked in 1/4 c. water
  • 1/4 c. coconut nectar
  • 1/4 c. chopped dates
  • 1 t. cinnamon
  • 1/4 t. sea salt
  • 1.5 c. gluten free oats
  • 1 c. pea protein
  • 1/4 c. cacao powder
  • 1/2 c. walnut
  • 1/2 c. coconut shredded

Directions

  1. In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth.
  2. Add the oats and dry base ingredients and pulse just to combine.
  3. Add stir-ins and pulse again just to combine.  If the consistency seems spreadable, you’re good.  If it’s too dry, add 1/4 cup of water; if it’s too runny, add an additional 1/4 cup of the dry base ingredient.
  4. Grease 13×9 pan with baking spray or rub with 1 tablespoon oil, then spread mixture into pan.
  5. Bake at 350 degrees for 15-18 minutes.

Nutrition Facts Calories: 142 Total Fat: 5g Saturated Fat: 1g Sodium: 126mg Total Carbohydrates: 20g Sugar: 2g Fiber: 6g Protein: 6g

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