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‘fit friday’

Fit Friday Fun – 10 Minute Total Body HIIT Workout & a Bonus Strawberry, Peach and Mango Smoothie Recipe

Anytime Breakfast Challenge Dairy Free Drinks Easy Fast Fit Friday Fitness Gluten Free Grain Free Healthy Homemade Just Because Low Fat Lunch Natural Paleo Primal Smoothies & Shakes Snack Sweet treats Vegan Vegetarian Whole 30 Workout

Fit Friday Fun – 10 Minute Total Body HIIT Workout & a Bonus Strawberry, Peach and Mango Smoothie Recipe

September 1, 2016
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Fit Friday Fun – A 20 Minute Lower Body Plyometric Workout + A Bonus Peach & Mango Smoothie Recipe

Anytime Breakfast Challenge Dairy Free Desserts Drinks Easy Fast Fit Friday Fitness Gluten Free Grain Free Healthy Homemade Just Because Low Fat Lunch Natural Paleo Primal Snack Sweet treats Vegan Vegetarian Whole 30 Workout

Fit Friday Fun – A 20 Minute Lower Body Plyometric Workout + A Bonus Peach & Mango Smoothie Recipe

August 25, 2016
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Fit Friday Fun – A back to basics – 3 x 3 Total Body Workout + A Bonus Mocha Chai Smoothie Recipe

Anytime Breakfast Challenge Dairy Free Desserts Drinks Easy Fast Fitness Gluten Free Grain Free Healthy Homemade Just Because Low Fat Lunch Natural No-Bake Paleo Primal Smoothies & Shakes Snack Sweet treats Vegan Vegetarian Workout

Fit Friday Fun – A back to basics – 3 x 3 Total Body Workout + A Bonus Mocha Chai Smoothie Recipe

August 18, 2016
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Fit Friday Fun – A 20 minute Delt Defining Workout & A Bonus Blackberry Banana Cream Smoothie Recipe

Anytime Breakfast Challenge Dairy Free Desserts Drinks Fast Fit Friday Fitness Gluten Free Grain Free Healthy Homemade Just Because Low Fat Lunch Natural Paleo Primal Smoothies & Shakes Snack Sweet treats Vegan Vegetarian Whole 30 Workout

Fit Friday Fun – A 20 minute Delt Defining Workout & A Bonus Blackberry Banana Cream Smoothie Recipe

August 11, 2016
990

Fit Friday Fun – a 20 Minute Squat-Lunge Madness Challenge & A Bonus Peach and Raspberry Coconut Dream Smoothie Recipe

Anytime Breakfast Challenge Dairy Free Desserts Drinks Easy Fast Fit Friday Fitness Gluten Free Grain Free Healthy Homemade How-to Just Because Low Fat Lunch Natural Paleo Primal Smoothies & Shakes Snack Sweet treats Vegan Vegetarian Whole 30 Workout

Fit Friday Fun – a 20 Minute Squat-Lunge Madness Challenge & A Bonus Peach and Raspberry Coconut Dream Smoothie Recipe

August 4, 2016
1.5K

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Stay at home mum to one sweet little lady. When we aren’t busy with our little lady you will either find me cooking up a storm in my humble little kitchen or working out, lifting some heavy duty weights. READ MORE.
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emsswanston

Inside out dark chocolate peanut butter cups! ✨

Birthday Cake Protein Bites ✨ Rolling into bir

{Sugar free-Dairy free} peppermint mocha✨ Aka w

Soft baked gingerbread cookies (aka gingerdoodles

Snickerdoodle Coffee Cake + Sugar-Free {Protein Pa

Classic style gingerbread muffins✨ Gingerbread

Traditional {Gluten Free - Dairy Free - Lower carb

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Inside out dark chocolate peanut butter cups! ✨

Inside out dark chocolate peanut butter cups! ✨

Super simple, INSANELY delicious & yes, you need, that’s right I said NEED 1 (or 10)!

1 bowl + 6 ingredients & 15 mins & you too could be devouring this deliciousness!

If you go now they’ll be ready in time for our 830 hocus pocus watch party!! 🔮👏🏻😍

Swipe 👉🏻 or peep my stories highlight to cook-a-long w/ me 🥰:

Makes 12 mini cups of awesomeness

🥜 Cups -

🌟1/2 C silky smooth peanut butter
🌟2 Tbsp melted coconut oil
🌟2 Tbsp sugar-free maple syrup
🌟A big pinch of salt

🍫Filling -

🌟1/2 C dark chocolate - I used 85% 🙌🏻
🌟1/4 C canned coconut milk
🌟1/2 tsp finely ground instant espresso (I use mocha @beforeyouspeakcoffee ) - technically opt but helps enhance the richness of the choc
🌟1 scp collagen - opt but adds a hit of protein & great for hair, skin, nails & gut health ❤️

✳️Mix filling in a saucepan over low heat until smooth & well combined
✳️Pour/spoon paper cupcake cases
✳️Use the back of a sml tsp to smooth up the edges
✳️Chill in the freezer for 5 to set
✳️Melt choc
✳️Add espresso pwd (if using) & coconut milk & stir until smooth
✳️Chill in the freezer for 5. This is important! If you dont let the choc chill it will melt your PB cups when you try to fill them.
✳️Once your choc has chilled & your PB cups have set fill each PB cup with 2 tsp choc filling & cover with extra PB mix
✳️Chill for 5
✳️Sprinkle w/ sea salt
✳️Devour😋
❄️Keep chilled - can be frozen

🌟 Gluten free🌟Dairy free🌟Grain free🌟Sugar free🌟Low carb🌟Keto🌟Paleo🌟Vegan friendly🌟

But most importantly, they really are a little bite of heaven right here on earth & you need them in your life because . . . yummmmmm 😋

Meet you on the couch, 830 sharp! ✨👻🔮👏🏻😍

You in? 🙋🏻‍♀️

Birthday Cake Protein Bites ✨ Rolling into bir

Birthday Cake Protein Bites ✨

Rolling into birthday week with THE most delicious & super festive snack which of course I had to share with you because yummy snacks are great & all but for me they’re always 10 x more enjoyable when shared with a friend (FYI - thats you, boo 😘) !

Super simple, IN-sanely delicious - think the flavors of cake batter with the texture of cookie dough (+ alll of the sprinkles because it is a celebration after all) - it’s the sneaky snack you never knew you always needed!

1 bowl + 10 mins . . . come celebrate with me!!! 🥳

Here’s how you do it;

Makes 12

🌟1/2 C almond flour
🌟4 tbsp cashew butter
🌟1 tbsp maple syrup (I use sugar free)
🌟1 tsp vanilla
🌟2 Tbsp vanilla protein - I ❤️ @ macr0mike plant based sf vanilla buttercream (or white choc) almond protein 🔥🙌🏻 (vanilla collagen creamer works great too, haven’t tested any others , sry)
🌟a pinch of flakey sea salt
🌟a splash of water - as needed - go easy, start with 1/4 tsp at a time - just enough to bring it together to form a dough
🌟SPRINKLESSSSSSSSSS - measure with your ❤️

✳️Place all ingredients except for your sprinkles into a small bowl & stir to combine.
✳️Scoop & roll your into desired shape & size. Set aside
✳️Caaarrreeefulllllly pour your sprinkles in (or on)to a small bowl or rimmed plate (when I say carefully I mean carefully - those things will ricochet all over your kitchen floor & you will be stepping on them / cursing me for months . . . so pls be careful!!!)
✳️Roll your birthday cake protein bites in sprinkles, gently press them as you rotate to make sure the sprinkles stick.
✳️Enjoy xo

🌟Gluten Free🌟Dairy free🌟Grain free🌟Refined sugar free🌟 Low carb🌟Paleo🌟Keto🌟Vegan friendly🌟

What would your dream birthday treat be? tell me, tell me, details pls . . .

{Sugar free-Dairy free} peppermint mocha✨ Aka w

{Sugar free-Dairy free} peppermint mocha✨

Aka what’s helping get me through the next 3 days!! 😬

The decadent richness of cacao + a gentle hum (or loud rev if you prefer) of espresso & a subtle hint of minty freshness 🤤

And yes, if you aren’t a fan of coffee (pls tell me how we’re friends again?! jk - you know ILY) you can just leave it out & have yourself a dreamy choc mint chiller instead. It will still be incredible just not quite as magical IMO.

No added sugar ✅
Packed with protein ✅
Rich in magnesium ✅
Loaded with gut-healing goodness ✅

Seriously, so good! Starbucks who?! 🙊

I can’t think of a better way to start, end or fill the day than binge watching Christmas movies with a cup of this deliciousness!

You in?🙋‍♀️

Here’s how you do it;

Makes 1 shake
🍦For the base
🌟2-3 shots of brewed espresso / 1 sachet mocha @beforeyouspeakcoffee (reg if in the AM or decaf for your bed time brew) + 1/3 C water
🌟1 Tbsp cacao - at night (or if Im feeling super stressed & anxious) I make it w/ 1 Tbsp @yespleasehealth magnesium rich, superfood hot chocolate mix
🌟A few drops of peppermint stevia (or 1/8-1/4 tsp extract or 1 drop oil) to taste - a little goes a long way!
🌟Pch salt
🌟1/2 C unsweetened vanilla almond milk
🌟* If you like a sweeter brew + 1/2-1 tsp monk fruit sweetener, a few drops of stevia (or sweetener of choice) to taste
❄️❄️❄️
❤️Optional add ins
✨SF chocolate sauce or melted dark choc - swirls your glass with happiness
✨ Maca —> hormone balance - I ❤️ @powersuperfoods maca + cacao 🔥
✨ Collagen - great for hair, skin, nails & gut health
✨ Protein pwd - if doing iced for b/fast or in the afternoon I add scp of protein pwd I ❤️ @macr0mike limited edition🎄 white chocolate candy cane almond protein here but, the deluxe (or white) choc, iced mocha & vanilla buttercream all = a VERY GOOD TIME too! AMB-EM = 10% off if you want to try & believe me, you do!

🍫Best served with a dollop of whip, a cheeky shaving of @evolvedchocolate & a cute little candy cane

☝️If you want it warm, simply ditch the ice heat, blend, enjoy 😘

Meet you (virtually) on the couch in 5!

What’s your fave Christmas movie / What are we watching? Suggestions pls . . .

Soft baked gingerbread cookies (aka gingerdoodles

Soft baked gingerbread cookies (aka gingerdoodles ) A must make for the holiday szn ✨

It’s gingerbread meets snickerdoodle aka - the Christmas cookie of my dreams!!!

Eating these while drinking coffee = life complete.

So simple but so magical they make my Christmas loving heart (& belly) all kinds of happy!

Crispy on the edges, soft & chewy in the middle & yes, you NEED THEM.

FYI- made with nut butter, egg & a pch of spice = totally acceptable for breakfast consumption!

Mix em’ now, bake em’ first thing- in 8-10 mins - you’re early morning, ☕️ drinking, 🍪 eating self will thank you ☺️

Thick, fluffy, soft & chewy perfectly spiced & just all kinds of wonderful 🔥😮‍💨🤌🏻🤤🤤😍

Fun to say, fun to eat, fun to share with the ones you love (or just keep for your fine self) ❤️

&&& if you go now they’ll be ready in time to fuel your late night 🎁 wrapping/ 🎄movie marathon! I’ll meet you on the couch in your funnest festive pjs at 815!!! What movie are we watching, you can pick? ☺️

swipe 👈🏻👈🏻👈🏻 to see how dreamy she be + for extra tips/ tricks to cook a long with me 🥰

Here’s how you do It:

Makes 10-12
For the cookies -
🌟1 egg – or flax egg
🌟1/2 C almond butter
🌟2 Tbsp maple syrup - I use sugar free/ monk fruit
🌟1/4 C monk fruit sweetener - I use a golden blend to give a hint of caramel like reg brown sugar! SO GOOD!
🌟1 C almond meal
🌟1 tsp vanilla
🌟1 tsp baking soda
🌟2 tsp cinnamon
🌟1 tsp ground ginger
🌟A pch each of nutmeg, cardamom & cloves - I use my 1/8th tsp
🌟1 pch salt
❤️ Opt add in -
🌟 1 Tbsp unflavoured collagen - adds a hit of protein (which makes me feel better about eating cookies for b/fast) & is great for hair, skin, nails & gut health

✨Coating -
🌟1/2 C monk fruit sweetener
🌟1/2 tsp cinnamon

✳️Mix 🍪
✳️Chill for 30- o/night- or freeze for 15
❌DO NOT SKIP THIS STEP!❌
✳️Scoop-shape-roll in cinnamon sugar
✳️Bake @175’C/ 350’C for 6-8 mins
✳️Note- they will be soft
✳️Cool for 3-5 mins
✳️They will be nice & chewy
✳️Devour!

From my heart to yours, enjoy xo

Snickerdoodle Coffee Cake + Sugar-Free {Protein Pa

Snickerdoodle Coffee Cake + Sugar-Free {Protein Packed} “Cream Cheese” Frosting!✨

Subtly sweet, light, fluffy salted caramel sponge cake spiked with a hint of cinnamon & stuffed with an espresso-infused streusel!

& don’t even get me started on that optional (but not really) sugar-free, protein-packed cream cheese frosting 🤤

You are going to LOVE it!

FYI - just 4 (!!!!) sleeps til Christmas & I’m thinking this would be perfect for you to make & share with the ones you love over the holidays or just for your fine self on a random Thursday (or any day) because #treatyoself !

Here’s how you do it:

Serves 6-9

🍰Cake -
🌟2 eggs
🌟2 Tbsps vanilla yoghurt
🌟2 Tbsps vanilla almond milk
🌟1 Tbsp vanilla
🌟1 C almond flour
🌟2 Tbsp @macr0mike limited edition 🎄caramel popcorn almond protein *
🌟1/4 C monk fruit sweetener - or granulated sweetener of choice
🌟1/2 tsp cinnamon
🌟1 tsp baking powder
🌟1/2 tsp baking soda
🌟A pch salt

✨Streusel -
🌟1 Tbsp almond meal
🌟1 Tbsp monk fruit sweetener - or granulated sweetener of choice
🌟1/2 tsp cinnamon spice @beforeyouspeakcoffee - or reg cinnamon
🌟1 tsp coconut oil, melted

🍦Frosting:
🌟1 C vanilla yogurt
🌟2-3 Tbsp @macr0mike vanilla buttercream almond protein pwd
+ a splash of almond milk (or water) as needed to desired consistency

✳️Mix streusel & set aside
✳️Mix cake
✳️Pour half in a sml lined brownie pan
✳️Sprinkle w/ streusel - save 1 tsp for top
✳️Add remaining batter & smooth to edges
✳️Sprinkle w/ remaining tsp of streusel
✳️Bake @175’C/ 350’C for 25-30 mins
✳️Frost
✳️Slather
✳️Devour😋

🌟Gluten Free🌟Dairy free🌟Grain free🌟Sugar free🌟Low carb🌟Paleo🌟Keto🌟Vegan friendly🌟

*the vanilla or white choc work too. “Can”sub 1/2 tsp coconut flour but… the flavor & nutritional boost the Macro Mike - Clean Treats protein pwd adds really makes this coffee cake (& your life by extension) extra magical & it also makes me feel better about eating cake for breakfast 😋 I guarantee its 100% worth it. Use AMB-EM to get an extra discount😘

Dessert for breakfast, breakfast for dessert?! It’s a yes from me

You in? 🙋‍♀️

Simple (but life-changing) Oven Roasted Cabbage ✨

The sneaky side dish you never knew you always needed!

I know, I know it doesn’t sound like much, roasted cabbage *yawn* but, trust me . . . if you haven’t yet had yourself some oven-roasted cabbage then prepare to have your world rocked!

The edges get gorgeously golden, crisp, crunchy, slightly charred & gloriously caramelized but the middle is deliciously buttery, soft, silky, smoky, sweet & just all kinds of wonderful.

Honestly, I’m struggling to find words to describe how incredible it really is, I think it’s one of those things you have to experience yourself to really appreciate & embrace the magical life-changing deliciousness. I mean LBR . . . roast cabbage doesn’t sound very appealing but hear me when I say it is going to change your life!

It’s super cheap and easy to prepare & goes with just about everything. Although, to be honest, I could happily make (& eat) the entire tray, all on it’s own and be one very happy gal.

Drizzle it with ranch & have at it or if you’re doing the more traditional Christmas roast , smother it with gravy. However your choose to serve it you really can’t go wrong.

We absolutely adore it and I know you will too! ❤️

Do yourself a favour & go make it already!!

Here’s how you do it;

Serves 2-6

🌟1 head of green cabbage, cut into wedges
🌟1 Tbsp olive (or avocado or coconut oil)
🌟1/2 tsp garlic pwd
🌟1/4 tsp onion pwd
🌟A pinch of red pepper flakes
🌟Salt & pepper to taste
🌟1 lemon
❤️ To serve -
🌟Garlicky- Greek yoghurt dressing
🌟4 Tbsp plain yoghurt
🌟1 Tbsp @gevityrx great guts mayo
🌟1/2 tsp each garlic & onion pwd (more or less to taste)
🌟S&P to taste
🌟a splash of water to make drizzle-able
(or gravy - I ❤️ @mingleseasoning !)

✳️Pre-heat oven to 175’C/350’F
✳️Line a baking tray with non-stick/ parchment paper (or a silpat mat) & set aside.
✳️Drizzle/brush/toss cabbage wedges with olive oil & sprinkle with seasonings
✳️Roast for 20-25 mins - flipping half way - until golden, caramel-y & the edges are charred
✳️Remove from the oven, add a squeeze of lemon, drizzle with ranch (or gravy) if you want <-— you do! 😘
✳️Enjoy xo

Classic style gingerbread muffins✨ Gingerbread

Traditional {Gluten Free - Dairy Free - Lower carb

Traditional {Gluten Free - Dairy Free - Lower carb} Christmas Pudding (or fruit cake) - it’s time!! 🎄❤️

You can steam it, bake it, add any kind of fruit, a splash of 🥃 & as much, or as little spice as you like.

It’s hearty, yet light, moist, flavorful, perfectly spiced & just all kinds of wonderful.

Packed with all the, heart & belly warming, traditional, Christmas/holiday flavors – minus the gluten, dairy, grains & refined sugars.

It’s not fancy, no bells or whistles, but it’s fun to make, fun to eat & fun to share with the ones you love.

It will keep well, tightly wrapped in the fridge for 3 months or you can freeze for 12 mths & enjoy next year 🥰😘

Here’s how you do it;

🌟2 C mixed dried fruit – I use a mix of dates, currants, sultanas, raisins, cranberries, figs & cherries
🌟1 sml green apple, approx 1/2C grated
🌟2 Tbsp apple juice (can sub brandy/rum/OJ)
🌟2 Tbsp butter, ghee or coconut oil softened (not liquid)
🌟1/4 C golden monk fruit sweetener or coconut sugar
🌟1 egg
🌟1 Tbsp maple syrup
🌟1/2 C almond meal
🌟2 Tbsp coconut flour
🌟1/4 tsp baking soda
🌟1 tsp vanilla
🌟1 tsp mixed spice .

✳️Stir fruit & juice- set aside - I soak in the fridge o/night
✳️When ready to cook- mix butter & sugar til creamy
✳️Add egg, vanilla & maple syrup & stir to combine
✳️Add flour, baking soda + spice & stir
✳️Add soaked fruit & stir to combine

♦️To Steam-

✳️Pour batter in pudding tin secure lid & place in a pot filled w/ water to come 3/4 up your tin

✳️Bring to a boil, then simmer 2-3 hours. Topping up water occasionally

♦️or to Bake-

✳️Pour to a greased/lined cake pan

✳️Cover (I just use foil) & bake @ 150’C / 300’F for 60-90 mins - til a golden , fragrant & cooked through

✳️Cool, wrap & store in the fridge til time to feast!

Serve with cream, ice-cream, custard or a little of each!

🌟Gluten Free🌟Dairy Free🌟Grain Free🌟Refined Sugar Free🌟Paleo🌟Keto🌟Vegan Friendly🌟

The only thing that’s left to decide is how will you make (& more importantly EAT) yours? 🤔

Let me know if you have any questions. From my family to yours, enjoy ❤️

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