Guilt-Free Mug Brownie

  
Chocolate is my biggest vice. I have such a hard time resisting it, especially in the form of brownies. I had to figure out a solution to not only fight my brownie craving, but for it to also be quick and easy. 

Then the mug brownie was born. This brownie cooks for less than a minute in the microwave and takes 5 minutes to prep. It’s also sugar free and low carb! Your chocolate cravings will thank you for this because it seriously tastes like the real deal.

Ingredients

• 2 tbsp spelt flour 
• 1 tbsp protein powder 
• 1/4 tsp baking powder
• 4-6 stevia packets (varied depending on your desired sweetness)
• 2 tbsp unsweetened cocoa powder
• 1.5 tbsp almond milk
• 1/4 tsp vanilla extract
• 1 tbsp melted coconut oil
• 1 tbsp egg whites
• Few dark chocolate chips (optional)

Directions

1. Add all dry ingredients first to small bowl.
2. Add wet ingredients one at time.
3. Combine all ingredients thoroughly with a fork.
4. Spray mug or ramekin with nonstick spray.
5. Transfer batter to mug/ramekin and top with dark chocolate chips if desired!
6. Microwave for 45 seconds and enjoy 😍

Wake Up Smoothie Bowl

  
Smoothie bowls are extremely popular right now. They’re a fun and easy way to to get in some fruits, vegetables, and other healthy foods we sometimes struggle to incorporate into our diets.

This smoothie bowl is perfect for first thing in the morning! It’s packed with ingredients to give you a healthy morning boost while also making sure you start your day with nutrients.

Ingredients

• Half of a banana (can be frozen)
• Handful of fresh mango
• Handful of fresh kale
• 2 tbs almond butter
• 2 tbs Fage Greek yogurt 
• Handful uncooked quinoa 
• Handful of chia seeds
• 1/4 cup coconut milk
• 4 drops liquid stevia 

Directions

1. Place all ingredients in high powered blender. It’s best to make sure the layer closest to the blades has the frozen items, the next layer the bulk (fresh fruit, nut butter, yogurt, seeds), and the final layer be the liquids 
2. Blend completely leaving no chunks.
3. Pour into a bowl and top with desired toppings! I used fresh banana, black berries, mango, sliced raw almonds, and chia seeds!

Mint Chocolate Chip Protein Smoothie

I don’t know about you, but anything mint chocolate chip flavored automatically has my heart. It’s both refreshing and utterly satisfying. Unfortunately, the real thing is typically loaded with added sugars, fat, and artificial colors and flavors (unless you’re lucky enough to have Arctic Zero’s Mint Chip in your freezer).

To fulfill my never-ending mint chocolate chip desire, I’ve created this protein smoothie. The secret to the green color: frozen kale. I promise you don’t even taste it while still getting all of its health benefits. This smoothie is going to be your next go-to for any mint chocolate chip cravings.

Using a blender, blend together:

• 1 banana 
(Can be frozen, will thicken consistentcy)
• Handful frozen kale
• 
Handful frozen dark chocolate chips
• ¼ cup unsweetened coconut milk
• 
¼ tsp peppermint extract
• 1-4 drops of liquid stevia to taste
• 1 scoop vanilla protein powder

Blend until everything is throughly combined, about 2-5 minutes depending on the strength of your blender. If you use frozen banana, you may have to scrape down the sides a few times.

Serve in tall glass and enjoy!

Chocolate Chip Protein Waffles

Gorgeous and guilt-free chocolate chip protein waffles! Topped with “whipped cream”, “chocolate sauce”, and strawberries 😋🍓🍫

Waffles are one of my biggest weakness, so I’m proud to say I can now eat them without feeling bad about it! Seriously who doesn’t love waffles? (Maybe Apple since there’s no waffle emoji?)

*I didn’t measure anything when baking this so give or take with some things, make it to your own liking

Waffles:

• ½ cup protein powder
• ¼ cup flour of choice
• 1/8 cup baking powder
• 
1 mashed banana
• ½ teaspoon of vanilla extract
• 
½ teaspoon all natural honey
• Handful dark chocolate chips
• Mix everything together and place in waffle maker until done!

“Whipped Cream”

• 1 cup vanilla/plain Greek yogurt
• 
1 stevia packet
• ½ teaspoon of vanilla extract
• Mix together and dollop on waffles

“Chocolate Sauce”

• Water
• Unsweetened cocoa power
• 
Stevia
• Vary measurements depending on how thick/thin you want your sauce

I’ll Wear Your Words

It starts with one. It’s easy to say that words are just words, that they can’t hurt you. It’s easy to dismiss them as meaningless, I mean you’re not physically hurt right?

Words have power and they have the ability to stick to you. Whether by insult, betrayal, societal/media pressures, etc.; they don’t go away.

Those words become something that you see in yourself every.single.day. Every glance in the mirror is a reminder of them.

“Why are you letting words get to you? You’re stronger than that.” What if I’m not that strong? What if words really do hurt me, does that make me weak? Is there something wrong with me? Are they right?

No matter how many times you question your strength and try to persevere, sometimes it just seems like these words are never going to leave you alone.

If only people knew. If only they knew how many times I’ve been called that. If only society knew how their messages make me feel.

I mean, how do you actually know what someone is going through? Do you even think about that before opening your mouth? Have you ever thought about what words they’re already carrying?

Would you think twice if their words were plastered all over their bodies? Would society become more body positive if they really knew the damage they’re doing to the minds of people all over the world?

How many more suicides, eating disorders, cases of depression, anxiety, and mental illness have to happen before society opens its eyes? When will society realize that they are killing people, inside and out?

Having fat doesn’t make YOU fat. Speaking your mind and being honest doesn’t make YOU a bitch or annoying. Knowing what you want and how you’re going to get there doesn’t make YOU bossy. Not being a size 0 with a tiny waist and big boobs doesn’t make YOU manly, gross, or nasty. Not knowing all the answers on the test doesn’t make YOU stupid or dumb. Being comfortable in your own skin and having confidence doesn’t make YOU a whore or a flirt. Being modest and shy doesn’t make YOU prude. Showing your feelings and being open about your thoughts doesn’t make YOU psycho. Being polite to someone to avoid confrontation or awkward situations doesn’t make YOU fake.

I’ll wear your words so you don’t have to anymore.

10 Ways to Substantially Improve Your Quality of Life

There are a lot of articles out there that discuss ways to improve your life. But who has the TIME for that? I mean let’s be real, not everyone has time to cook themselves a five star meal for breakfast, lunch, and dinner. Nor does it seem possible to take candle lit bubble baths every night.

I’ve come up with 10 ways to substantially improve your quality of life while being time-conscious and realistic. Take it from me, I’m a full time college student working my way towards an early graduation and I still find time for all of these things.

1. Keep Your Living Space Clean

I find an unclean living space (especially the kitchen) to be so uninspiring. If my surrounding environment is dirty and unorganized, it discourages me from being productive. If there’s dirty dishes piled in the sink and garbage overflowing, I have no desire to prepare healthy meals for myself. Instead, I grab the easiest thing I can and get myself out of there.

A clean living space inspires productivity and puts you in a better mood. I think one of the best feelings the world has to offer is coming home to a clean, tidy living space. There’s just something about it that makes me feel complete and more inclined to take care of myself.

2. Listen to your favorite song/artist at least once a day

They’re your favorite for a reason. Keep the good vibes flowing by playing your favorite song/artist on your way to work, while you’re in the shower, while cooking dinner, on your lunch break, etc. I promise this will uplift your spirits.

3. Drink tea

This I know has been said a thousand and one times, but for a reason. Tea has so many health benefits that it’s almost a no-brainer to incorporate it into your diet. It’s overflowing with antioxidants, you know the things that help your immune system fight intruders. Tea also has much less caffeine, which means less jitters, indigestion, headaches, and crashes for you. Also, I can’t forget to mention that tea has ZERO calories! No, that is not a typo.

There are so many different flavors of tea that you’re bound to find one you like. To keep things healthy, I like my tea with one Stevia packet or a bit of honey.

4. Start your day by brushing your teeth and washing your face

Before you lie in bed with your phone like it’s the morning newspaper, get up and brush your teeth and wash your face. You’ll feel so much better after you wash away the night’s oil that’s built up on your face and putting an end to that morning breath. Plus, it’ll make you feel much more refreshed than your best friend’s latest Facebook status or photos of your ex with his newest girlfriend, I promise.

5. Go outside

No seriously, take 5 minutes of your day and go outside. Take a breath of fresh air, even if you live in a place that you wouldn’t necessarily consider “fresh.” It’s easy to feel cooped up and get lost in the hustle and bustle of things, especially if your job requires you to be in an office cubicle all day. Take your lunch break outside and use that time to appreciate the world around you. Bad weather? Sit by a window and watch the weather. No excuses here, go outside.

6. Don’t get wrapped up in social media

Now some may call me a hypocrite for saying that because we all know I love me some Instagram. But, try not to take social media that seriously. No one’s life is perfect, despite how hard they try to make it appear that way on social media. I use social media for fun and you should, too. Let it be a stress-relieving outlet rather than a stress-creator (that means stop stalking your ex).

7. Candles. Candles everywhere

Candles are probably one of my favorite things in life. They’re so relaxing and make the whole room smell fabulous. Even when I’m bogged down with homework and studying, I still find comfort in a burning candle. They make (almost) any situation a bit better. It’s okay to be stressed, but be stressed surrounded by candles.

8. Show appreciation towards the ones you love

It’s so easy to get lost in your own life and forget to talk to your loved ones. When you’re feeling stressed or anxious, take a second to call (or text if you’re super busy) someone that means something to you. Even if it’s just a “hey I was thinking of you” call or an “I miss you” text, you’ll make that person feel good which will result in you feeling good, too.

9. Get enough sleep and prepare to sleep well

Again, I know this has been said before but it’s so vital. Just think about a night when you slept terribly. Maybe you went to bed late and had to get up early or you were so stressed you woke up every hour. Think about how you felt in the morning: tired, groggy, irritable. Make time for sleep, and also make time to prepare for sleep. Unwind, read a book, watch some Netflix, do whatever you have to do to get yourself in a state of mind that’s conducive to sleep. Make sure you get enough sleep that you need to function. You’ll thank yourself in the morning.

10. Take pride in your health and well-being

If you’re feeling under the weather, listen to your body. Don’t put it off because you’re “too busy”; you’re never too busy for your health. Putting it off will only make it worse and you’ll find yourself feeling way worse than you did in the beginning. There’s nothing shameful about taking care of yourself. Even if you’re not sick and just feeling extra stressed, take a day to relax and gain your peace of mind back. Mental health is just as important as physical health, don’t let anyone tell you otherwise.

Chocolate Covered Cranberry Superfood Granola

Chocolate Covered Cranberry Superfood Granola

Granola is one of those things that I cane eat in so many different ways. Whether it’s atop yogurt, a smoothie bowl, in milk, or on its own; there are so many possibilities.

Store-bought granola can be expensive and filled with preservatives and added sugars. Why spend a ridiculous amount of money on something when you can make it at home, for a lot less and much healthier? It’s really a no brainer.

This granola has oats, sunflower seeds, flax seeds, chia seeds, and no added sugars. Plus, it’s super easy to make! It’s really a win/win situation for you and your taste buds.

Ingredients

• 2 1/2 cups old fashioned oats
• 1/2 cup sliced almonds
• 1/4 cup sunflower seeds
• 1/4 cup chia seeds
• 1/4 cup flaxseeds
• 1/4 cup dried cranberries
• 1/4 tsp baking soda
• 2 tbsp flax flour
• Handful dark chocolate chips
• 1/3 cup agave nectar
• 4 drops liquid stevia
• 1 tsp vanilla extract
• 1/4 tsp sea salt

Directions

1. Preheat oven to 350F.
2. Line pan with parchment paper and lightly spray with cooking spray.
3. Combine all the dry ingredients well, making sure they are thoroughly mixed together.
4. Combine wet ingredients in small bowl until thoroughly mixed.
5. Add wet ingredients to dry until fully coated.
6. Transfer mixture to pan and flatten using buttered spatula. (Can sprinkle more chocolate chips if desired)
7. Bake for 15-20 minutes or until golden brown.
8. Store in air tight containers for up to a week.

Fluffy Guilt-Free Pancakes

Fluffy Guilt-Free Pancakes

Pancakes are, by far, one of my favorite breakfast foods. I can eat pancakes for breakfast, lunch, and dinner without any remorse. It’s kind of a problem.

So to combat my pancake infatuation, I created this guilt-free pancake recipe. Unlike a lot of healthy pancake recipes, this one tastes the closest to “real” pancakes. Their fluffy, light, and have the perfect taste. They’re also dairy-free, sugar-free, and low-carb. I promise you won’t be disappointed.

Ingredients

• 1 1/4 cup oat flour (I used spelt)
• 1 tbsp baking powder
• 1 tbsp stevia
• 1/4 tsp sea salt
• 1 cup non-fat/non-dairy milk (I used unsweetened coconut milk, but whole milk can be used if not concerned about being dairy-free)
• 2 tbsp melted coconut oil
• 1-2 tbsp water (for desired thin/thickness)

Directions

1. Preheat lightly greased griddle to 350F or medium heat on stove top.
2. Combine dry ingredients well in large bowl.
3. In medium bowl, combine wet ingredients.
4. Add wet ingredients to dry and combine well, stirring for 1-2 minutes.
5. Cook like you would normal pancakes, flipping when bubbling slows down and the edges look golden brown.
6. Serve with agave nectar/maple syrup and fruit!

*Side note: this recipe can be made into waffles using a waffle maker!*

Healthy Vanilla Cupcakes

Healthy Vanilla Cupcakes

Cupcakes are pretty much everyone’s weakness. There’s just something about tiny cakes topped with frosting and sprinkles that gets your taste buds tingling. However, if you’re in the midst of a fitness journey, cupcakes are the last thing you plan on eating.

That is why I created this recipe. Who wants to live in a world without cupcakes? Certainly not me. This recipe is dairy free, low-carb and sugar free, making it a perfect guilt-free treat.

Cake

• 2/3 cup agave nectar
• 1/4 cup egg whites
• 1 tsp vanilla extract
• 1 1/2 cup spelt flour
• 1 3/4 tsp baking powder
• 1/4 cup unsweetened coconut milk (or whole milk if you don’t want to be dairy-free)

Vanilla Icing

• 3/4 cup vanilla yogurt (light, fat-free, or full fat)
• 2 packets of stevia
• 1 tbs unsweetened coconut milk
• 1 tsp vanilla extract
• 1/4 tsp sea salt

Chocolate Frosting

• Spoonful of PB & Co’s Dark Chocolate Dream

*Sprinkles are optional*

Instructions

1. Preheat oven to 350F
2. Mix dry ingredients first,  then add wet ingredients and combine well.
3. Line cupcake pan with paper linings or spray with nonstick spray.
4. Add ¼ cup of batter to each cupcake. Bake for 12-15 minutes.
5. Mix together all ingredients for icing and let stand until it gets slightly firm.
6. Let cupcakes completely cool, then top with icing/chocolate frosting and sprinkles (if desired).