– HEALTHY HOLIDAY TREATS –
CHOCOLATE PEPPERMINT BROWNIES:
Ingredients
- 4 1/2 oz (125 g) 80%+ dark chocolate, chopped (you can use chocolate with a lower cocoa solids percentage – in this case, you will need to reduce the amount of coconut sugar)
- 1/4 cup (50 g) coconut oil, softened at room temperature (but not melted)
- 3 medium eggs, room temperature
- 3/4 – 1 1/4 cups (100 – 175 g) coconut sugar (less if you’re using chocolate with a lower cocoa solids percentage)
- 1 cup (90 g) almond flour
- 1/4 cup (30 g) cocoa powder
- pinch of salt
- 1/2 – 1 cup dark chocolate chunks and chips (optional)
Instructions
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Pre-heat the oven to 355 ºF (180 ºC) and line an 8×8 inch (20×20 cm) baking pan with greaseproof/baking paper.
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In a heat-proof bowl above a pot of simmering water, melt the dark chocolate and coconut oil together. Set aside.
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Using a stand mixer with the whisk attachment, or a hand mixer with the double beater attachments, whisk the eggs and coconut sugar until pale, fluffy and tripled in volume. This will take about 5 – 7 minutes.
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Slowly drizzle in the melted chocolate while whisking on low speed. Whisk until the chocolate is fully incorporated.
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Sift the almond flour, cocoa powder and salt into the egg-chocolate mixture, and gently fold in the dry ingredients (using a spatula) until no clumps remain.
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Stir most of the chocolate chunks and chips into the brownie batter, then transfer the batter into the prepared baking pan. Smooth out the top, and
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Smooth out the top, and sprinkle over the rest of the chocolate chunks and chips.
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Bake in the pre-heated oven at 355 ºF (180 ºC) for 18 – 20 minutes, or until an inserted toothpick comes out with moist crumbs attached (for fudgy brownies) or even with some half-baked batter attached (for gooey brownies).
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Serve the brownies either still warm or once cooled and add frosting/sprinkle peppermint on if desired.
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AVOCADO CHOCOLATE FROSTING
- 2 Avocados
- 4-6 tbsp Sweetener such as Maple, Coconut or Date syrup
- 2 tbsp Coconut oil or Coconut Butter
- 4 tbsp Cacao or Cocoa powder
***To make the brownies gluten and grain free: almond flour instead of gluten free or plain flour.To make them dairy free: coconut oil instead of butter. To make them (as) refined sugar free (as possible): coconut sugar instead of white sugar, and super dark chocolate with 80%+ cocoa solids.
COCONUT MACOROONS:
Ingredients
- 2 2/3 cups shredded unsweetened coconut, processed into butter (or 1 cup coconut butter)
- 2 cups shredded unsweetened coconut
- 1 cup maple syrup
- 1 tbsp pure vanilla extract
- 1/2 – 1 tbsp sea salt this is a personal choice – feel free to use as little as 1/2 tsp ( Also note this is SEA SALT not TABLE SALT. There is a big difference between the two)
- Optional: 12 cherries
Instructions
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Process 2 2/3 cups shredded coconut in food processor for around 5 minutes until it is smooth, scraping down the sides occasionally. I the meantime, mix the other ingredients in a large bowl. Add in the coconut butter. Mix all together and scoop onto parchment lined cookie sheets.
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These macaroons will not spread out while cooking so don’t fret about them bring placed close together.
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Bake in a 300 degree oven for 20-25 minutes. Cook time depends on your own oven so watch closely after 20 minutes that the bottoms don’t burn. They should be a golden blonde!
- Add cherries in the middle if desired!
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Let cool for 25 minutes and store in a container for up to a week.
POWDERED CHOCOLATE COOKIES:
These cookies are a healthy, whole-grain cookie that are perfect for the holidays! All made without gluten, dairy, eggs or refined sugar!
Ingredients
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- 1/2 cup buckwheat flour
- 1/2 cup quinoa flour
- 2 tablespoons tapioca starch
- 1/4 cup raw cacao powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon fine sea salt
- 1/3 cup coconut oil
- 1/2 cup coconut sugar
- 1/4 cup maple syrup
- 1 tablespoon nut/seed butter of choice I like tahini
- 1 flax egg
- 1 teaspoon vanilla extract
- 1/2 – 1 teaspoon peppermint extract
- 1/2 cup dark chocolate chips
- 1 cup cornstarch as a substitute for powdered sugar
Instructions
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Preheat oven to 350ºF and line a baking sheet with parchment paper.
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Whisk together the flours, cocoa powder and other dry ingredients (minus the sugar) in medium mixing bowl and set aside.
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Beat together the coconut oil and sugar until fluffy. Beat in remaining wet ingredients.
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Add half of the dry ingredients into the wet ingredients and stir with a large wooden spoon until combined. Add in the rest of the dry ingredients and continue to mix until you have a thick, cookie-like dough. Fold in the chocolate chips.
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Spoon the dough into your hands and shape into balls. Place on parchment lined baking sheet and gently flatten with your hands (this is optional, but make the cookies more uniform in shape). Sprinkle and roll with cornstarch!
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Bake in the center of a warm oven for 12 minutes, until the edges are lightly browned and the top of the cookies is still slightly tender to the touch.
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Cool on a wire rack for 5 – 10 minutes and enjoy!
Your Running Plan
Hey y’all! I have decided to share my running plan with each of you! For those who are just getting into running for the first time or those who are current marathon runners – this plan works for anyone! Below are some examples of plans for different levels and the breakdowns for what they all mean!
**I challenge y’all to try this plan for at least a month and see if you feel a difference with not just how you look but MOST importantly – how you will FEEL! :)**
Monday: LR (Long Run) Day – this is the longest run of the week. Start with 2 miles if you are new to running or if you are already running start at what your longest runs usually are.
Tuesday: PR (Personal Record) Day – this is your ALL OUT pace! Really challenge yourself here and run as fast as you would in an actual race! For those running 2-3 miles for your LR, start out with 1 mile on your PR day. If you currently run 4-8 miles for your LR days, run 2-3 miles for your PR day.
Wednesday: PPM Days – run 45 seconds slower than your time for your PR yesterday and add 1 mile to what you ran yesterday.
Thursday: PR Day – Same as Tuesday
Friday: PPM Day – run 45 seconds slower than your time on Thursday but since it’s Friday give yourself a break and don’t bother adding on the extra mile as you did on Wednesday…give your body some rest and love!
Every other week you will add an extra mile to each of your current mileages for every day of the week. (So if you ran 5 miles on Monday you would run 6 miles after two weeks.)
Example:
-For those just starting out –
Monday: 2 miles
Tuesday: 1 mile (all out pace)
Wednesday: 2 miles (45 sec slower than Tuesdays pace)
Thursday: 1 mile (all out pace)
Friday: 1 mile (45 sec slower than Thursdays pace)
Example #2:
Monday: 4 miles
Tuesday: 2 miles (all out pace)
Wednesday: 3 miles (45 sec slower than Tuesdays pace)
Thursday: 2 miles (all out pace)
Friday: 2 miles (45 sec slower than Thursdays pace)
Example #3:
Monday: 7 miles
Tuesday: 3 miles (all out pace)
Wednesday: 4 miles (45 sec slower than Tuesdays pace)
Thursday: 3 miles (all out pace)
Friday: 3 miles (45 sec slower than Thursdays pace)
If you feel like you need a more personalized mileage plan or what your exact plan would look like feel free to message me and I’d love to help you out! Proud of y’all and your motivation to get your hot bods in even better shape annnd most importantly to feel healthy & happy bout lifee! 🙂
Pumpkin Spice Protein Muffins
Ingredients:
- 1 cup oatmeal flour (quick oats ground in food processor)
- ¼ cup almond flour
- 1/2 cup Vanilla Whey Protein Powder
- 3 egg whites
- ½ cup Greek Yogurt
- 1 cup pumpkin puree
- 2 tablespoon honey
- 1 teaspoon vanilla extract
- 1 medium banana, peeled and mashed
- 1 1/2 tablespoon pumpkin spice
- 1½ teaspoon baking powder
- ½ teaspoon baking soda
- Preheat oven to 350°.
- Place liners in one muffin pan and lightly spray with organic baking spray.
- In a large bowl combine egg whites, yogurt, pumpkin puree, honey, vanilla extract and banana.
- In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, pumpkin mix, baking powder, baking soda, and salt.
- Combine flour mix and egg mix together until smooth.
- Fill each tin ¾ of the way full, spreading evenly.
- Bake for 20 minutes.
- Store in the refrigerator.
Enjoy your healthy Halloween treat!!
Indulge in Something Healthy AND Tasty? Totally Possible!
Who says healthy food can’t taste delicious? This tasty snack is not only healthy; it is also extremely easy! Seriously! This is one of my go to snacks and takes very little time to make! It also gives you that burst of energy and protein you need to keep your day going strong!
Peanut Butter Chocolate Energy Bites
INGREDIENTS:
- ⅔ cup creamy peanut butter
- ½ cup semi-sweet chocolate chips (dark is technically “healthier” but doesn’t make that much of a difference so treat yoself on this one ;))
- 1 cup old fashioned oats
- ½ cup ground flax seeds
- 2 tablespoons honey
INSTRUCTIONS:
- Combine all 5 ingredients in a medium bowl. Stir to combine.
- Roll into medium sized balls.
- Place in the refrigerator for 15-30 minutes.
- Eat to your desire! You can store in the fridge for up to a week!
SERVING SIZE:
Eat when you’re hungry, stop when you’re full! –Advice from Mamma Morgan
Your Natural High
Studies have shown that the combination of exercise and getting on a regular sleeping schedule can even cure depression and anxiety better than any pills or therapy alone. I strongly hold true to this and I also know that life can get crazy hectic. However, a crazy life is NOT an excuse. I know it sounds harsh, but no matter how hectic your life is, you can still make time for anything if you set them as priorities.
Think of an active sport or hobby you could incorporate into your daily schedule. Sometimes I even like to incorporate multi-tasking (only if it makes sense.) Do you make time to see your friends? If so use some of that time to exercise by doing an activity with them. Do you find yourself studying? Hold a plank or ride on a stationary bike while cranking through that textbook! It is best to find ways every day to move your body and I say every day because I know how impactful it is to your overall well-being. Even just a nice walk can release the happy endorphins and energy you need to get back to your work, making you even more productive in your studying or work.
I also find exercise is an AMAZING way to release stress. Whenever I complete my runs, I feel like my brain just took a natural cleanse. It helps me use the methods of seeing the truth in the world as my mind is clear and energized to go back home and study or be with friends. A huge part of loving yourself is carving out this time of every day to clear your mind through exercise. I challenge you to make time starting today for your personal health – beginning with exercising.
The Travel Guide 