RAW BROWNIES

Ingredients:

Makes 4 raw brownies. 

½ c Raw Almonds

½ c Dates, pitted

¼ c Navitas Naturals Organic Cacao Powder

Note: Cacao Powder is raw & unsweetened, therefore very bitter.  You can add more or less, depending on your "chocolately" desires. 

Food Processor

Nutritional Information: 

Serving Size: 1 brownie 

184.75 Calories | Carbohydrates: 36.85g | Fiber: 6.3g | Protein: 5.45g | Fat: 8.51g | Sat Fat: 1.1g

Instructions:

• Put everything in a food processor and blend until well incorporated.
• Press batter firmly into a square container.  I use a plastic container or glass container, depending on the amount you are making. 
• Refrigerate, cut and enjoy!

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Enjoy!

PECAN PROTEIN SHAKE

Ingredients: 

• 1/2 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Water
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 1oz Pecans (about 1/4 cup)
• 1/2 scoop ON Whey Protein Powder Vanilla Cream
• 1 Tlbs Chia Seeds (optional)
• ! packets Truvia
• Vanilla Extract

Nutritional Information:

408.5 Calories, Fat: 26.75g, Sat Fat: 4.5g, Cholesterol: 15mg, Sodium: 72.5mg, Potassium: 27mg, Carbohydrates: 27g, Dietary Fiber: 10.5g, Protein: 19g

Instructions: 

Blend and enjoy!  

NOTE:

Pecans are very high in calories and are a great source of  unsaturated fats (healthy fats).   Although, this protein shake is on the healthy side, it is high in fat.  1 cup of Pecas = 684 Caloires and 71g Fat (6g of unsaturaed fat, 21g polyunsaturated and 40g unsaturated)  I only used 1/4 cup, about 1oz, which is a recommendable serving size for nuts.  I recommend drinking this in your high-fat day. 

Interesting Facts about Peacas: 

• Pecans contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. 
• Good source of monounsaturaed fatty acids, like oleic acid adn an excellent soruce of phenolic antioxidant. 
• Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood.
• Rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
• Excelent source of Vitamin E. 

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Healthy Mug Cakes

Ingredients: 

Mug Cake Batter

• 1/4 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 3 Large Egg Whites
• 1 scoop ON Whey Protein Powder Vanilla Cream
• !-2 packets Truvia
• Cinnamon
• Vanilla Extract

Nutritional Info: 

Directions:  

Blend all items in a Blender or Nutri-bullet. 

Pumpkin Mug Cake

• 1/4 cup Mug Cake Batter
• 1.5 Tbls Libby's Pumpkin Puree
• Pumpkin Spice Seasoning
• Directions:  Pour batter in mug and add pumpkin.  Mix with spoon. 

Cacao-Choco Mug Cake

• 1/4 cup Mug Cake Batter
• 1 tsp Navitas Naturals Organic Cacao Powder
• You might want to add a little more Truvia, since Cacao Powder is bitter.  
• Directions:  Pour batter in mug and add Cacao.  Mix with spoon. 

Strawberry Mug Cake

• 1/4 cup Mug Cake Batter 
• 2 Large Strawberries
• Directions:  Blend well and pour in mug. 

Place 1 mug at a time in microwave.  Cook High temperature for 30 seconds at a time, until batter rises.  It depends how mushy and moist you want your mug-cake.  I don't like fully cooked, so I cook mine for about 45 seconds.  Keep an EYE on them! 

Invert mug cake into a plate.  Make sure sides are loose prior to inverting.  

Decorate with any garnish or any #healthy topping. 

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