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3-INGREDIENT ICE CREAM

3 Ingredient Ice Cream

Have your very own healthy soft serve with this ridiculously easy and yummy ice cream.

Quick and easy for those times when you just have to have a treat


INGREDIENTS

3 frozen bananas, chopped
3 tablespoons any nut butter
1/3 cup almond milk


DIRECTIONS

Pop all the ingredients into the blender and mix until super smooth and creamy. Add a touch more almond milk if needed. Enjoy vegan, sugar-free, delicious ice cream!


Want a twist? Use other favorite frozen berries, or add powdered cocoa and a little stevia or maple syrup to sweeten. I even add chocolate protein powder for a special "after workout" treat :)

AVOCADO MANGO SALSA

Avocado Mango Salsa

Sweet and hot salsa with tangy mangoes and habaneros. You can omit the habaneros and add red bell peppers for a non-spicy version, but then again, why would you want to?

Remember, ALWAYS wear gloves when working with habaneros!


INGREDIENTS
1 avocado - peeled, pitted and diced (Don't know how to dice an avocado? No problem, click here for my YouTube how to:) https://youtu.be/TwLq2h8tBL4
1 lime, juiced
1 mango - peeled, seeded and diced
1 small red onion, chopped
1 habanero pepper, seeded and chopped
1 tablespoon chopped fresh cilantro
Pink Himalayan Sea Salt to taste


DIRECTIONS
Place the avocado in a serving bowl, and mix with the lime juice. Mix in the mango, onion, habanero pepper, cilantro and salt.

How easy is that?

BANANA BROWNIE PARFAIT

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Ok, I've heard the whining so here's a delicious raw, clean treat for you!


NOTE: Maca powder has a toffee taste to it. You can leave it out if you don't have it in your cabinet, but why wouldn't you?


INGREDIENTS


For the Brownie:
1 cup walnuts
⅔ cup packed pitted dates
2 T organic cacao powder
1 T maca powder (optional)
½ tsp vanilla bean powder
½ tsp water


For the Pudding:
1½ cups mashed banana
⅔ cup cashews
3 T 100% real maple syrup
2 T cacao powder
1 tsp vanilla bean powder
2 T melted cacao butter or Coconut Manna

Topping: Cacao Nibs (optional)

For Assembly:
2-3 ripe bananas, diced


INSTRUCTIONS

To make the brownie: combine all ingredients in a food processor until crumbly. Processing any more will cause the brownie to become oily.


To make the pudding: blend the banana, cashews, maple syrup, cacao powder, and vanilla in a blender until completely smooth. Add the cacao butter and blend again to incorporate. Chill the pudding in the fridge for at least 5 hours.


To assemble: arrange some of the diced bananas in a glass. Spoon a layer of pudding on top and sprinkle some brownie mixture over it. Repeat the layers one or two more times.


Top with cacao nibs.


Serve immediately.


ENJOY!

BULLETPROOF COFFEE

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Bulletproof Coffee is a rich, creamy coffee drink filled with healthy fats. It’s made with coffee, grass-fed butter, and MCT oil.


1.Make your coffee. Brew 1 cup (8-12 ounces) of coffee using filtered water with 2 ½ heaping tablespoons of freshly ground Coffee Beans.

2.Add a good MCT Oil. Add 1 teaspoon to 2 tablespoons of MCT Oil (start slow with this stuff – it's powerful!)

3.Add grass-fed butter or ghee.

4.Blend til frothy.


You can add stevia or other ingredients to flavor your coffee.

CHOCO FUDGE

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These tasty treats are great to keep in the fridge and grab-n-go when you need a sweet treat.

Just because you eat clean, doesn't mean you don't get treats ;) Using dates and nuts/seeds with a combo of other clean ingredients you can make your own protein bars to your liking.

Ingredients
1 1/2 cups walnuts (or any other nut. I use pecans, almons or cashews as walnuts are a bit acidic)
1 c dates, pitted, no sugar! Watch your ingredients in dried fruit.
1/2 c almond butter (I make my own, it's cheaper. If you need to know how let me know)
3T LOCAL honey or maple syrup to taste
1t vanilla extract (organic or make your own)
1/4c cocao powder
1/2 t allspice
1/2 t ground ginger


Directions:

In a food processor, grind the walnuts (or other nuts) til crumbly. They will start to release their oils.
Put the nut mixture in a bowl.
Grind the dates until smooth.
Add the nuts and balance of the ingredients to the food processor and blend til well mixed. It will be sticky/pasty.
Now the fun part...you can either line an 8x8 glass dish with parchment paper and press the mixture into the pan evenly, or roll into 1" balls and then dust with cocoao powder, ground nuts or unsweetened coconut.


Place them in the fridge so they harden and enjoy!!! These are great for an on-th-go treat or whenever your dying for something sweet. And, you're not cheating!!! How sweet is that? No pun intended. :)


CHOCOLATE PUDDING

Vegan Chocolate Pudding

OH SO AWESOME VEGAN CHOCOLATE PUDDING

INGREDIENTS

SERVINGS: 6


2 large avocados, pits removed

1 vanilla bean, split lengthwise

¾ cup unsweetened cocoa powder

½-3/4 cup pure maple syrup

¼ cup (or more) fresh orange juice

½ teaspoon fine ground pink Himalayan sea salt

1½ cups coconut whip cream (optional, recipe below)

¼ cup cocoa nibs and/or chopped nuts


INSTRUCTIONS

Scoop avocado flesh into a blender and scrape in vanilla bean seeds; reserve pod for another use. Add cocoa powder, maple syrup, orange juice, and salt and blend to a coarse purée. With motor running, gradually stream in ¾ cup hot (but not boiling) water; blend, adding more orange juice as needed, until smooth and creamy. 

Divide pudding among eight 4–6 oz. ramekins or small bowls and chill (uncovered) at least 2 hours. 

Just before serving, whip cream in a medium bowl to soft peaks and spoon over pudding, if desired; top with cocoa nibs and/or hazelnuts.


Do Ahead: Pudding can be made 3 days ahead. Cover and chill.


INGREDIENTS

1 can of full-fat coconut milk (cream only)

1 tablespoon pure maple syrup

½ teaspoon real (not imitation) vanilla extract


INSTRUCTIONS

To get started, you'll want to chill your can of coconut milk in the fridge for at least 6 hours, preferably overnight. When you remove the chilled can, be careful not to shake it as you want the cream that floats to the top to stay separated from the liquid portion at the bottom. I also recommend chilling the mason jar you're going to use for at least 10 minutes in the freezer, so that your equipment is well-chilled.

Carefully open the can of coconut milk and scoop the thickened cream into the chilled mason jar. The amount of cream may vary in each can, but I was able to scoop just slightly less than one cup of cream from this particular can. Reserve the remaining liquid in the can for a morning smoothie!

Add the pure maple syrup and vanilla extract to the heavy coconut cream, then screw the lid onto the mason jar. Shake vigorously for 3-5 minutes, until the cream is thickened and fluffier in texture.

Serve immediately over your favorite fruit or dessert!


NOTES

Leftovers can be stored in a sealed container for at least a week (if not longer) in the fridge. The cream will thicken even further when chilled!

CINNAMON BUN BALLS

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As many of you know, I use a lot of nuts to make tasty treats, cheese and sauces.


Here's another recipe using walnuts to make a treat resembling those awesome cinnamon buns. But remember, 1 or 2 only. They're a treat, not for every day 


INGREDIENTS

1/2 cup walnuts
5 Medjool dates, pitted
3 tablespoons ground cinnamon
1 teaspoon ground cardamom
1 tablespoon finely chopped walnuts, or to taste


DIRECTIONS

Blend 1/2 cup walnuts, dates, cinnamon, and cardamom together in a blender until almost smooth. Roll mixture into little balls. Place finely chopped walnuts in a shallow bowl and roll balls in walnuts to coat. Store balls in refrigerator.

ENJOY!

CLEAN CHOCOLATES

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Here at Wendy's Club FIT we eat clean...meaning no prepackaged, processed C.R.A.P. But, the girls still want chocolate! So here's a quick recipe for approved chocolate for those cravings. 


See the video on how easy it is at: https://youtu.be/ETIykd1PDEc


You can also use it for chocolate covered strawberries and is the bomb covering raspberries.


1/2 cup organic raw cacao powder

6 tablespoons organic coconut oil (melted/liquid) or coconut manna

1 tablespoon organic maple syrup

Organic flavorings (optional)

COCONUT MOCHA BREAKFAST OATS

COCONUT MOCHA BREAKFAST OATS

Want a cheat meal, but you really don't want to cheat? Need a coffee fix? If the answer is yes, these vegan Coconut Mocha Breakfast Oats are for you. A nutritious, filling and delicious breakfast, with a little boost of energy!


INGREDIENTS

Coffee layer:
1/2 cup brewed coffee
1/4 cup rolled oats
1 tsp maple syrup (you can also use stevia)

Coconut layer:
1/2 cup unsweetened coconut almond milk
1/4 cup rolled oats
1 tsp maple syrup (you can also use stevia)
1 tbsp unsweetened shredded coconut

Chocolate layer:
1/2 cup unsweetened coconut almond milk
1/4 cup rolled oats
1 tsp maple syrup (you can also use stevia)
1 tbsp unsweetened shredded coconut
1-2 tsp unsweetened cocoa powder


INSTRUCTIONS

  1. To prepare the coffee layer, bring the coffee to a boil. Add the oats and maple syrup and stir well. Reduce the heat, cover, and cook for 3-5 minutes. Set aside
  2. Repeat the process to prepare the coconut layer, using the coconut almond milk instead of the coffee. Once the oats are cooked, add the shredded coconut. Set aside
  3. Do the same to prepare the chocolate layer, adding the cocoa at the end
    Layer all there flavors in a glass and serve warm or cold. You can garnish it with melted chocolate

FLAXSEED CRACKERS

INGREDIENTS

1 cup flax seeds
2 cups water
1 cup almond flour
1/4 cup Chia seeds
1/2 cup water addit

AMAZING and Healthy, Simple to make Flaxseed Crackers

Simple to make, these Flaxseed Crackers add healthy Omega 3's, fiber and more to your nutrition plan


See the video here:
https://youtu.be/35UuRTQDVNc

INGREDIENTS


1 cup flax seeds

2 cups water

1 cup almond flour

1/4 cup Chia seeds

1/2 cup water additional 

2 tablespoons dehydrated onion flakes

1 teaspoon smoked Himalayan Sea Salt

1/4 cup sesame seeds


1) Soak the Flaxseeds in the 2 cups of water for 5 or more hours. They will become sticky as the hard outer shell softens.


2) Mix together with almond  flour, 

1/2 cup water, onion flakes, chia and sea salt.


3) Spread on non-stick dehydrator 

sheets (or plastic wrap on the trays) 

about 1/4 inch thick. Sprinkle sesame 

seeds on top and score with knife. 

Dehydrate for about 4 hours then fllip 

them over and continue dehydrating until  dry.


Break into pieces, and voila! Healthy crackers.


Store in an air tight container.



HEALTHY BAKED ROOT CHIPS

Healthy Root Veggie Chips

Incredibly simple, and incredibly addictive, root chips are so simple, yet impressive enough to appease any "snacky" craving. Since these are baked, the amount of oil needed is smaller than you might think necessary. Besides a little sea salt, feel free to branch out with other flavorings, like black pepper, rosemary or garlic. Enjoy!


Ingredients
2 Root veggies (Beets, Yucca, Taro etc).
1 teaspoon olive oil
Pink Himalayan Sea Salt (to taste)


  1. Instructions
    Preheat the oven to 350º.
  2. Peel the veggies, then very thinly slice into round cross-sections, about 1/8 to 1/16 inch thick or less. You'll want to use a very sharp knife, or a mandolin cutter if you have one (watch your fingers!). The key is to get pieces that have the same thickness all around so they bake evenly.
  3. Toss beet slices in a bowl with the olive oil to coat evenly. Arrange on two baking sheets giving each slice enough room so they don't overlap. Place in the oven and bake for 25-30 minutes, checking and rotating pans midway through. The beets will become noticeably lighter in color and may bubble slightly. Thinner edges will crisp quicker, but be sure to let the whole chip cook through. Remove individual chips as soon as they are done, taking care not to let them brown. Sprinkle with sea salt and spices of your choice while they are still warm and let them cool.

Chips will finish crisping as they cool. They are best served right away, but can be stored in an air tight container for a day or so (if they last that long).

HOMEMADE NUTELLA

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I was asked about Nutella again this week. So I thought why not post it for those who haven't seen the recipe. If you like Nutella, but not the ingredients...well...here you go :)

Enjoy...


INGREDIENTS

2 1/2 cups organic raw hazelnuts
2 teaspoons organic vanilla extract
1/3 cup raw cacao powder
1/3 cup organic maple syrup
2 tablespoons organic coconut oil
2/3 cups almond milk


DIRECTIONS
Put the raw hazelnuts in a glass 8 x 8 baking dish and roast at 400 degrees for approximately 10 minutes (they will burn much longer than that). Allow the roasted hazelnuts to cool completely. Using your fingers, peel off the skins of hazelnuts (you don’t have to get them all perfect). Add all the ingredients into a food processor (adding the hazelnuts last) and blend until smooth and creamy. Use a knife if necessary and stop periodically to and scrape the sides down or check and see if you need to add a tablespoon or more of almond milk so it will be smooth and creamy. Store in an air-tight glass container.

KEY LIME PROTEIN BITES

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INGREDIENTS:

12 oz cashews

12 oz unsweetened coconut

8 oz pitted dates (unsweetened)

3T key lime juice

DIRECTIONS:

1) In a food processor, pulverize cashews into meal (don't make it cashew butter though). Add the coconut and blend.

2) Remove from the processor. Process the dates until smooth.

3) Add the key lime juice and blend.

4) Mix all the ingredients together, roll into 1" balls and roll in more unsweetened coconut.

Store in fridge. Yield approx. 20

PROTEIN POWER BARS

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INGREDIENTS:

Bar:

2 cups organic raw almonds

1/2 cup organic sunflower seeds

1/2 cup organic hazelnuts

1/2 cup organic almond butter

1/2 cup organic coconut oil (melted/liquid) or coconut manna

2 – 3 tablespoons maple syrup

2 teaspoons organic pure vanilla extract

Topping:

1/2 cup organic raw cacao powder

6 tablespoons organic coconut oil (melted/liquid) or coconut manna

1 tablespoon organic maple syrup

For the bar:

Add the following: almonds, sunflower seeds, hazelnuts and almond butter to a food processor and process for approximately 10 seconds for a chunkier nut texture or approximately 20 seconds for a finer nut texture.

In a small bowl, mix the coconut oil, honey (or maple syrup for vegan) and vanilla extract and mix together until well blended.

In a large bowl, add the nut mixture and coconut oil/honey mixture together and mix together until well blended.

Put the mixture in an 8 x 8 glass baking dish (lined with parchment paper if you prefer), and put in the freezer for approximately 30 minutes or until firm.

For the topping:

Mix the coconut oil (melted/liquid), cacao and honey (or maple syrup for vegan) and stir until well combined.

Assembly:


Remove the bars from the freezer.

Pour the chocolate topping over the bars and VERY QUICKLY spread in a thin layer (it will start to harden once it touches the frozen bars and will be difficult to spread).

Return the bars back to the freezer for approximately 15 – 30 minutes to allow the chocolate topping to completely harden.

Transfer them to the refrigerator for about 15 – 30 minutes prior to cutting and serving to soften them slightly.

Store in the refrigerator or freezer because they will get very soft and lose their shape if left out at room temperature.

PUMPKIN FUDGE

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This pumpkin fudge is a no-bake treat that will make you feel cozy and resolve that "everything pumpkin" craving :)


Ingredients:

1/2 cup almond flour

5 tablespoons coconut oil, melted and divided

1 teaspoon liquid monk fruit extract (you can substitute pure maple syrup for this, just adjust to taste).

2 cups canned organic pumpkin puree (BPA-free)

3 tablespoons cacao powder

3 heaping scoops collagen peptides or protein powder (non-flavored)

2 teaspoons real vanilla extract

1 teaspoon cinnamon▪1 teaspoon ginger


Instructions:

1.Line a loaf pan with parchment paper.

2.In a bowl, thoroughly mix almond flour, 2 tablespoons of the coconut oil, and monk fruit drops.

3.Spoon the crust mixture into a loaf pan and press the crust into a thin even layer. Place the loaf pan in the freezer for 10 minutes.

4.In a mixing bowl, thoroughly combine remaining ingredients.

5.Remove the loaf pan from the freezer and pour the pumpkin mixture into the loaf pan, spreading evenly to coat the crust.

6.Place back into the freezer and allow to set for about 20-30 minutes, or until firm.

7.Remove from the freezer and use parchment to lift pumpkin fudge out of the pan. 


Cut into 12 squares and serve, storing leftovers in the freezer. 


VEGAN CARAMEL SAUCE

Vegan Caramel Sauce

VEGAN CARAMEL SAUCE

O...M...G!!! Mix this with the chocolate topping in the protein bar recipe to make candies that will rock your sox off! 


INGREDIENTS: 


2 cans full-fat coconut milk

1 cup (10oz/283g) maple syrup

a pinch of sea salt

2 tablespoon coconut oil

4 teaspoons vanilla extract, optional


INSTRUCTIONS:


In a large saucepan with a heavy base, combine coconut milk, maple syrup and salt.

Bring to a boil over medium-high heat. Reduce the heat to medium-low and let simmer for about 40 minutes, stirring occasionally

Add coconut oil and cook for another 5 minutes, or until it reaches a deep caramel color

Stir a little more often towards the end to keep the bottom from burning

Remove from the heat, add the vanilla, then poor the caramel into a bowl and let it cool for about 5 minutes

Store in the fridge in an airtight container for about 2 weeks. To reheat bring to a bubble over a double boiler.  NOTE: The last time I did this it took quite  a bit of time to simmer the sauce down to the caramel color. It all depends on your heat, just don't burn it :)