Category Archives for Fitish Food

Keto Cast Iron Blueberry Cobbler

Keto Cast Iron Blueberry CobblerKeto Cast Iron Blueberry Cobbler

If you are in my Facebook group you know that I’ve been on the Keto diet for the last few months. It is going quite well, especially when I can eat things like this keto cast iron blueberry cobbler!

I didn’t have much to lose (after losing 32lbs with diet and exercise) but I plateaued and wasn’t feeling hot. A lot of carbs and processed food had snuck back into my diet so I decided to buckle down and shed this last little bit. I’m down 8lbs and feel great.

Many people say that Keto is very hard and restrictive. I don’t find that to be the case. My diet was much more restrictive before Keto. Now I’m eating many more fats than I was before. I don’t go crazy – no bacon at every meal. Cutting sugar was the hardest. I forgot that it is pretty much in EVERYTHING but I quickly remembered when I started reading packages again. I already used swerve or stevia in my coffee so it wasn’t that big of a switch once I was mindful.




In Keto you shouldn’t eat a lot of fruit because it is so sweet but I do have the occasional piece and berries are okay for you on Keto. My family loves desserts and while I don’t crave sweets like I once did I do like to eat a treat. A lot of times I eat whipped cream with blueberries but I also like to make this Keto Cast Iron Blueberry Cobbler.

Keto Cast Iron Blueberry Cobbler

Does it taste like regular cobbler? No, it doesn’t but it is delicious. The almond flour tastes completely different than conventional flour. I’m used to it and like it. I’ve also made a version of this with coconut flour that was very good.

WHAT YOU NEED

Crust:
1 1/2 cups almond flour
1 egg
1 teaspoon vanilla extract
2 tablespoons granulated Swerve
1 stick butter, softened
Filling:

3 cups berries (I used raspberries, blackberries, and blueberries)

2 tablespoons granulated Swerve  (or other non-sugar sweetener)
1 teaspoon cinnamon
Pinch of salt

INSTRUCTIONS

1. Preheat oven to 375° F.

2. Place berries in a 6.5″ cast iron skillet and toss with Swerve, cinnamon, and salt.

3. In a medium bowl mix together the butter, Swerve, egg, and vanilla until combined. Add in the flour and mix until a dough forms. Spread the dough on top of the berries.
4. Bake the cobbler for 30-35 minutes or until the top is golden brown and the berries are bubbling around the edges.
See, it is very easy and a healthy dessert! Add some low carb/ low sugar ice cream (I’ll eventually make it and share here) or whipped cream. I’ve also eaten this for breakfast….yum.

10 Things You’ll Notice When You Start Eating More Vegetables

10 Things You’ll Notice When You Start Eating More Vegetables10 Things You’ll Notice When You Start Eating More Vegetables

When you start eating more vegetables after eating a poor diet, you’ll notice many positive changes about your body, and so will others. Vegetables contain the nutrients and vitamins your body needs in order for you to feel your best. The longer you eat a diet high in vegetables, the more positive changes you’ll notice in your body and the better you’ll feel. Below you’ll learn about 10 things you’ll notice when you start eating more vegetables and their significance in your life.

More energy – Anywhere from a day to a week, you’ll notice that your energy levels will stabilize and possibly increase. You won’t be tired and sluggish throughout the day, and you’ll start feeling better. You may not even realize how low your energy has been until it begins to increase. All of the vitamins and minerals that vegetables contain will have you feeling your best.

Better gut health – Before increasing your vegetable intake, your digestive system might be sluggish or you might have problems with bloating, constipation, or diarrhea. Once you start eating more vegetables, you’ll notice that you will be more regular and have fewer problems with your digestive system.




Possible weight loss – Because vegetables are low in calories, you can eat more food for fewer calories, and this will help you lose weight. If you eat a lot of root vegetables or junk food you may not see the weight loss.

Clearer skin – When eating more vegetables, you’ll naturally eat less junk food or other foods that make acne worse, and your skin will begin to clear up. Your skin will look brighter and healthier as you replace unhealthy foods with more vegetables.

The whites of your eyes will be brighter – Surprisingly, even the whites of your eyes will become brighter and more white when you start eating more vegetables. This is because of all the nutrients found in vegetables.

Related –> Are you Drinking Enough Water?

Healthier gums – Healthy gums are extremely important, and eating more vegetables will help your gums repair and strengthen. Vegetables have many nutrients that will help your gums, and the texture of the vegetables will also help clean your teeth near the gum line.

Less brain fog – When you eat a poor diet, your brain can’t function at its best. A poor diet will lead to tiredness throughout the day, and it will be difficult to concentrate and focus. Feeding your body more vegetables helps is get oxygen to your brain and other vital organs.

You won’t be as stressed – Green leafy vegetables are high in folate, and folate will help your body release neurotransmitters that will help stabilize and improve your mood.

You won’t get sick as often – Eat your veggies will help give your body what it needs to strengthen it’s immune system. A diet high in nutrients will also help you recover faster for when you do get sick.

Related –> Ways to Cut Calories Without Starving

Improved blood test results – After eating a diet high in vegetables for a while, your doctor will notice you’ve made some changes. You will lower your blood pressure and your blood sugar levels will be more stable after eating a healthier diet loaded with vegetables, fruit, and whole grain.

Hopefully, this list of 10 Things You’ll Notice When You Start Eating More Vegetables has convinced you to start eating more vegetables so that you can have these benefits. You’ll have better overall health if you start adding more vegetables to your diet because you’ll be eating more healthy foods and less of the foods that cause major health problems. The above benefits listed here are just beginning of what will happen in your life if you start eating more vegetables.

Low Carb One Skillet Lemon-Rosemary Chicken Thighs

One Skillet Lemon-Rosemary Chicken Thighs 

This one-skillet recipe is packed with flavor and is oh-so-easy to prepare. The classic pairing of fresh rosemary and lemon is the centerpiece of this dish, while the addition of sautéed shallots adds a subtle depth to the flavors. When paired with frozen broccoli or spinach, this One Skillet Lemon-Rosemary Chicken Thighs is the makings of a satisfying, low-carb meal that will soon become a new family favorite.

Tip: Organic lemons are recommended for this dish because the skin is not removed prior to cooking.

Prep time: 10 minutes

Cook time: 30-35 minutes

Serves: 4-6

Related —> Ways to Cut Calories Without Starving

Ingredients:

3 T. unsalted butter, divided
6 boneless, skinless chicken thighs
Sea salt and black pepper, to taste
2 medium shallots, sliced thin

1 c. chicken stock, preferably organic
1½ T. fresh rosemary leaves, finely chopped
1 c small tomatoes

1 medium organic lemon, sliced and cut into small, thin wedges




Directions:

 

  1. Heat 2 tablespoons butter in a large skillet over medium-high heat until melted. Swirl to coat bottom of pan.
  2. Unroll chicken thighs and season each side with salt and black pepper. Add seasoned chicken to hot skillet and cook for 4-5 minutes per side, or until chicken is golden brown and releases easily from the bottom of the skillet. Remove from heat and transfer chicken to a plate. Cover and keep warm.
  3. Reduce heat to medium and add remaining butter and sliced shallots to skillet. Sauté shallots, stirring occasionally, until soft and golden brown, approximately 4-5 minutes.
  4. Add chicken stock to skillet and increase heat to medium-high. Bring liquid to a boil while using a spatula or wooden spoon to scrape up brown bits from bottom of pan. Add chopped rosemary leaves and continue cooking until liquid is reduced by about half, approximately 4-5 minutes, stirring occasionally.
  5. Return chicken and its juices to the skillet, along with the frozen broccoli, spinach or veggie of choice and tiny tomatoes along with thin lemon wedges. Cover and reduce heat to medium-low, and simmer for 10-12 minutes, or until broccoli is crisp tender and chicken is cooked through. (Internal temperature should read 165°F on an instant-read thermometer).
  6. Remove from heat and serve immediately with a spoonful of pan sauce drizzled over each chicken thigh. Garnish with additional lemon wedges, if desired. Enjoy!

 

 

 

Banana Cream Frozen Yogurt

Banana Cream Frozen Yogurt

Banana Cream Frozen Yogurt

One of the biggest things that helped me with weight loss (32lbs so far) was switching out unhealthy food for something healthier. I really love my sweets, especially ice-cream but I made changes. Now I make my own frozen yogurt, one of my favorite recipes is my banana cream frozen yogurt.

You don’t need a bulky ice cream maker to enjoy delicious frozen treats at home. This homemade frozen yogurt consists of just a few ingredients and doesn’t require any churning or complicated equipment.

The secret to success with this recipe is finding the right balance between the tangy Greek yogurt and more mild cream cheese. If you use regular yogurt instead, you may want to use a little more because it is less creamy than Greek varieties.

Related —>Applesauce Banana Bread




Banana Cream Frozen Yogurt
Prep time: 15 minutes + freezing timeCooking time: n/a
Serves 4

Ingredients:

2 large bananas
½ c. plain Greek yogurt, low fat
6-oz. cream cheese – lowfat, cut into chunks
¾ T. real vanilla extract
¼ c. honey, preferably local

Optional Toppings:
Fresh banana slices
Shredded coconut
Chocolate sauce
Crushed graham crackers
Crushed nuts

Tip: Regular vanilla extract will affect the color of this dish. To prevent this, choose a clear vanilla extract instead. However, be sure to read labels carefully because most clear extracts are imitation.

Related –> 20 Top Gut-Friendly Foods

Repin it HERE

Directions:

 

  1. Peel and cut bananas into thin slices. Place banana slices in a plastic freezer-safe bag and place in the freezer until frozen.
  2. Add yogurt, cream cheese, vanilla extract, and frozen banana slices to powerful blender or food processor and blend until completely smooth. (If necessary, add 2-3 tablespoons of water to the blender to loosen the mixture).
  3. While blending, drizzle in honey until thoroughly combined with other ingredients. Once blended, taste mixture and add more honey, if desired.
  4. Transfer contents of blender to a freezer safe dish and cover tightly. Place in freezer for a minimum of 4 hours or overnight.

To serve, remove from freezer and let sit on counter for 5-10 minutes to soften. Scoop into individual chilled serving dishes and garnish with slices of fresh banana or other favorite toppings

 




Ways to Cut Calories Without Starving

Whether you have 10 lbs to lose or 100 lbs to lose you need to make changes. It really does come down to diet and exercise but it doesn’t have to be daunting. I’ve added some ways to cut calories without starving. Want extra help on your weight loss/ get healthy journey? Join our Fitish Moms Facebook group (you don’t have to be a mom to join)

Don’t Drink Your Calories

Drinking cokes, sweet tea, beer, and wine, it is all adding unneeded calories. One can of coke is 150 calories. If you have 4 cokes a day that is an extra 600 calories which it half of your daily calorie intake if you are striving for 1200 calories a day. Learn to drink non-calorie sodas, unsweetened tea, and water. It will take some getting used to but you can do it. I was addicted to Southern ‘sweet tea’ and now I only drink unsweetened with lemon.

Use Smaller Plates

This is completely psychological. Studies have shown that when we use smaller plates we eat 30% less. We serve our self less, we eat less and we don’t feel like we are missing out on anything.




Load Up on Vegetables

Vegetables have less calories than food like meat, cheeses, breads, and desserts, they are also much healthier. I try to make my plate 2/3 vegetables. I’m eating just as much as I was before, I’m full, and I’m eating less calories. You get the minerals and vitamins your body needs.

Water, Water, and More Water

Drinking water can help you control your calorie intake since water has no calories and easily substituted instead of drinking high calorie beverages. It is also great for your skin and helps energize your muscles.

Eat Soup or Salad before Your Dinner

Eating a broth based soup or a salad with light dressing can significantly cut your calories. When you fill up on the soup and/ or salad you will eat less of your entree. I do this a lot when I go out to eat.

Related –> 5 Busy Mom Workout Tips for the Beginner

Relax and Enjoy Your Meals

The French have it right, relax when you eat. When you rush you eat more and it slows down digestion. Eat slowly and you’ll see that you are actually filling up and don’t have to eat as much to fill full.

Measure Your Fat

This is common sense, the fat you eat is the fat you wear. Sure that candy bar sounds good but it is high in fat so you should skip it and grab a piece of fruit instead. When you measure your fat you will actually see how much fat is in everything and can make better choices. I love the My Fitness Pal app to help me keep track of my food.




Yes, You Can Eat Dessert

What? But you just said to make better choices and yes you should but I also don’t believe in never enjoying yourself. No, don’t have dessert every day and when you do have dessert just have a small portion. I like to share a piece of cake with friends.

Skip the Bread

You don’t need the bread brought out before your meal at a restaurant. It won’t kill you not to eat it, I promise. It is added calories you don’t need. I rarely eat bread unless it is wholegrain and usually when I make a sandwich for a picnic.

Related –>Applesauce Banana Bread

Focus on Your Task at Hand

Ever find yourself mindlessly eating snacks while you are working or reading? That is added calories you don’t need. Eat at meal time and when it is meal time focus only on eating.

Eat Half of Your Meal at Restaurants

Restaurants, especially in the USA serve REALLY big portions. Pack half up for later as soon as your meal is served so you won’t be tempted to overindulge. My daughter and I like to split dinner and split a salad. We are never hungry for more.

Enjoy Low Calorie Alcohol

You probably should skip alcohol if you are trying to lose a lot of weight but we are Fitish around here and like to enjoy drinks on the weekends. I love IPA beers but they pack a lot of calories so I have a light beer. Make sure to skip the fruity drinks, they are packed with sugar! Cabernet wine has low sugar as well as liquor (without adding the juices). It is all in what you get used to.




Switch Out Your Snacks

Remember how I said no snacking while working or reading, etc? That doesn’t mean no snacks at all. I have a mid-morning snack and another in the afternoon but it is a designated time meant only for eating. Skip the chips and candy bars. Switch them out with boiled eggs, low fat yogurt, low fat cheese, or popcorn.

Skip the Cheese

Unless it is low fat  and lower calorie that is. One slice of cheddar cheese on a burger is an extra 113 calories! That is easy to leave off because all of those little extra calories here and there really add up.

Swap out Your Sides

I love french fries as much as the next girl but no, just no. Eat vegetables or if you must have fries then go for sweet potato fries instead. That isn’t to say I won’t reach over and grab a few fries off of someone’s plate when we are out to eat…

Grill Instead of Fry

As much as fried food tastes good skip it. Grilled food is delicious and your body will thank you.

There are plenty of foods that you can eat so you will not starve. Even if you aren’t a big fan of healthier foods you will get used to it and you will start to feel better.

Mediterranean-Inspired Quinoa Salad

Mediterranean-Inspired Quinoa SaladMediterranean-Inspired Quinoa Salad

Quinoa has become a staple in my diet. It is a plant-based protein and digests easily. I’ve been eating mostly plant-based for a while. I do still eat fish, eggs, and chicken but not nearly as much as I used to and I never eat pork (unless it is on a pizza) and it is a rarity if I eat red meat. That is why I wanted to share my Mediterranean-Inspired Quinoa Salad. That way if you wanted to add in more protein you can. The quinoa salad is one of my favorite lunches.

This quick and easy side dish pairs the bold Mediterranean flavors of lime, Feta cheese, Kalamata olives, and fresh parsley against the subtle backdrop of quinoa. Thanks to the naturally salty flavors of the olive brine and Feta cheese, this dish doesn’t need any added sodium to help balance the flavors. However, for best results, you’ll want to make this dish in advance to give the flavors a chance to blend.

Pin it!

Prep time: 10 minutes

Cooking time: approximately 20 minutes

Serves 4
Ingredients:

1 c. quinoa, uncooked
2 limes, zest and juice
4 oz. Feta cheese, crumbed

2 oz. Kalamata olives, chopped, with brine

¼ c. fresh parsley, stems removed and chopped

Optional: Black pepper, to taste

Tip: For an added layer of flavor, toast the quinoa over medium heat before cooking.




Directions:

  1. Cook quinoa according to package directions. Remove from heat and let cool briefly.
  2. Fluff quinoa with a fork and stir in lime zest, lime juice, Feta cheese, chopped olives, and fresh parsley until thoroughly combined. Season with black pepper, to taste.
  3. Refrigerate for at least 30 minutes before serving.

If you make this let me know how you like it! Have any other plant-based favorites? I’m always up to new recommendations. Drop me a line and let me know what your favorite are!

Applesauce Banana Bread

Applesauce Banana Bread





I know that bread isn’t that great for you but there is a reason this site is called ‘Fitish Moms’. It is about balance. I like dessert, I like pizza, and I like don’t like to deny myself of anything. It is working for me since I’ve lost 30lbs. I don’t go overboard, I exercise, and I switch out ingredients when I can.

I’ve taken a banana bread recipe and made it healthier for you. This applesauce banana bread is a great treat.

Ingredients:
4 ripe bananas
1/4 cup of sugar or sugar substitute. I like stevia.
¾ cup of applesauce
2 eggs
2 cups of bread flour
½ teaspoon of salt
1 teaspoon of vanilla

Directions:
Preheat the oven to 350 degrees and grease a 9” x 5” loaf pan. In a large bowl, slice the bananas and use an electric mixer to mash. Add the sugar and blend. Let mixture stand for 15 minutes. Add applesauce and eggs and mix well. Blend in the remaining ingredients. Pour into the greased loaf pan and bake for 55 minutes. Remove from the oven and let stand again for 10 to 15 minutes. Transfer to a wire rack to cool completely.

 

 

 

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20 Top Gut-Friendly Foods

20 Top Gut-Friendly Foods

20 Top Gut-Friendly Foods

Are you having digestion problems like bloating, gas, diarrhea, or constipation? None of these issues are fun to deal with, and they can be embarrassing to live with or even talk about. There’s no need to be embarrassed though, because everyone has dealt with these things from time to time. Sometimes poor gut health is linked to serious diseases such as inflammatory bowel diseases, obesity, diabetes, liver diseases, chronic heart diseases, and some cancers. Even though poor gut health can have serious consequences, there is help available, and in fact, much of what you need is just the right types of food. There are many gut-friendly foods to help you get your digestive tract back in balance. You will feel better, look better, and you will actually be healthier once your gut health has improved.

 

There are two types of gut-friendly foods, probiotics and prebiotics. The type you normally hear the most about are probiotics because you hear about them being in foods, especially yogurt. Probiotics are healthy bacteria to help improve the health of your gut flora or gut microbiome. Prebiotics are different. Prebiotics provide food to your healthy gut bacteria. They help your good bacteria grow so that they can keep the bad bacteria in check. If your good bacteria to bad bacteria ratio is good, you will be healthier and will reduce your risks of some serious health problems. Below you’ll learn about 10 of the best foods with probiotics and 10 of the best foods with prebiotics so that you’ll know what foods to eat to improve your gut health and in turn improve your overall wellness and health.

10 Probiotic Foods to Improve Gut Health

 

Use these foods to increase the good bacteria in your gut, so that they can fight the bad bacteria and improve your gut health.

 

  • Kimchi – A Korean side dish made from fermented vegetables, mostly cabbage.
  • Sauerkraut – A fermented cabbage that is commonly eaten with sausage.
  • Yogurt – A fermented milk product, often sweetened with added fruit or flavoring.
  • Tempeh – A fermented soy product, often eaten by vegetarians for protein.
  • Dark chocolate – Chocolate made without milk solids and are higher in cacao.
  • Green olives – Fermented green olives in a brine, and they’re mostly sold in jars.
  • Pickles – Fermented or pickled cucumbers. They’re fermented in a vinegar solution or brine.
  • Cottage cheese – A fresh cheese curd with a mild flavor. Often paired with salad or fruit.
  • Sourdough bread – Bread made from a fermented dough.
  • Miso – A Japanese seasoning made from fermented soybeans. Often eaten in miso soup.

30 Day Squat Challenge

10 Prebiotic Foods To Improve Gut Health

 

Use these foods to feed the good bacteria in your gut so that they grow stronger than the bad bacteria.

 

  • Chickory Root – Used as a food additive and can be used as a coffee substitute.
  • Onions – A healthy bulb vegetable related to leeks and garlic. Tastes great raw or cooked.
  • Leeks – A vegetable that tastes like a mild onion. Great in soups or as a side dish.
  • Asparagus – A spring vegetable that is high in fiber and contains a mineral that helps insulin distribution in your body.
  • Dandilion Greens – The leaves of the dandilion flower can be eaten raw or cooked.
  • Garlic – Garlic is related to the leek and onion, and it’s used for flavoring. Can be used raw or cooked.
  • Bananas – A sweet fruit that is high in potassium
  • Apples – A fruit high in fiber. It comes in many varieties and several colors.
  • Whole grains – Some rice, some bread, wheat, barley, quinoa, and oats.
  • Legumes – Lentils, peanuts, and a variety of other beans.




Eating the foods above regularly will ensure that your gut flora and microbiome are in optimal health. The list of probiotic foods will add healthy bacteria to your gut, and the list for prebiotics will feed and strengthen the good bacteria. As your good bacteria to bad bacteria ratio improves, your health will improve and you’ll lessen your risk of diabetes, heart disease, and some cancers. Paying attention to your gut health is vital, and these foods will help you improve it so that you can be as healthy as possible. Once your gut health improves, you won’t have as many digestion problems such as gas, bloating, constipation, and diarrhea.

 

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

Category Archives for Fitish Food

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.

 

2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

 

3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.




2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

5 Ways You Can Use Coconut Oil to Lose Weight

3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

 

Almond Chocolate Chia Bars

Are you looking for a snack that is both healthy yet decadent? Yes please! You should try these Almond Chocolate Chia bars. They are so easy to make,  you don’t have to cook and they are fast and easy too! Even my kids can make these.

These Almond Chocolate Chia Bars are the perfect bar for snacking! No bake, paleo, refined sugar free, gluten free, vegan, dairy free.

Perfect for both pre and post workouts or whenever you want a little chocolate treat and you don’t have to feel guilty about it because this is REAL FOOD and good for you!

Almond Chocolate Chia Bars

  • 1 cup oats
  • 1/2 chia seeds
  • 1/4 cup unsweetened, shredded coconut + two tablespoons for topping
  • 3 tablespoons raw cacao powder
  • 1/2 cup almond butter
  • 1/4 cup raw honey
  • 1/2 teaspoon almond extract
  • 1 tablespoon maple syrup
  • 2 tablespoons almond milk

In a large bowl combine the oats, chia, coconut and cacao powder. Mix.

In a small bowl, heat the honey and almond butter together. Mix in the syrup and almond extract until everything is combined.

Pour the wet into dry and begin mixing together. Once everything is mostly coated, add in the almond milk and mix until sticky looking.

This will take a few moments, really mix it up.

Line an 8×4 pan with parchment paper and place the mixture into the pan. Using a second piece of paper press the mixture down evenly into the pan.

Sprinkle the coconut and use a silicone spatula to press it into the mixture.

Freeze for 60 minutes. Remove from the freezer and cut into bars.

Makes five bars.