TK Smith, Fitness Nutritionist & Lifestyle Coach

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Strawberry Delight

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Those of you that know me, know that I am not a big fan of sugar. Having kids makes it even more tough to completely eliminate. It is spring break at our house and both the girls are home. I have had this recipe that I have been wanting to try out and figured this would be a the perfect time to give it a whirl. The only sugar in this dessert is the natural sugars from the fruit. It probably works out to about 40 grams for the batch and the batch made 5 servings, so that is about 8 grams per serving (which for a treat is something I can support now and then, especially since this treat is coming with some of the natural fiber in the fruit and tofu, which will help your system handle the sugar load). If you find yourself needing a treat, give this one a try.

Here is a link to the recipe – enjoy!

no bake protein bars

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People have been asking for this recipe, so I figured I would post it.  We made this last night for Tyler’s weight training class.

stuff:
1 1/2 cup rolled oats
2 scoops chocolate whey protein
2 tbsp ground flaxseed (or hemp seeds)
1/2 cup raw peanut butter
1/2 cup water
1 tsp vanilla
1/2 cup raw walnuts
what to do with the stuff:
-Mix all the dry ingredients together in a  bowl (oats, protein powder, flax, walnuts)
-Mix wet ingredients in another bowl (peanut butter, water, vanilla)
-Pour and stir dry ingredients into the wet ingredients
-Wet your hands and spread in a 8×8 pan (or you can make balls like I did here)
-Freeze for one hour

raw brownies

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Made these raw brownies the other night for the kids.  They are super good and are not filled with a bunch of junk.  In fact, besides the sugar in the dates, I am a big fan of everything in them!   Having some  in your freezer, for one of those moments, is not a bad idea (one should do the trick).   Give them a try when you need a little sweet treat!

 

 

the stuff:
1 1/2 cups organic walnuts
1/3 cup raw cacao powder
8 pitted organic medjool dates
1 tsp organic vanilla extract
2 teaspoon water
raw almonds (about 14)

what to do with the stuff:
1. In your Vita-Mix (or  food processor), grind the walnuts until fine
2. Add raw cacao powder
3. Add dates until dough forms
4. Add the vanilla and water
5. Scoop out a tablespoon full of dough and roll into a ball and pat down
6. Add a raw almond (or walnut) on top of each brownie
7. Put in freezer for about 15-20min

sweet pumpkin spice zucchini

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Want a little sweet treat?  This may even be a way to get your kids to eat zucchini!  I just made this and everyone liked it.  Perfect treat for a rainy day, enjoy!

the stuff:
1 zucchini – sliced
½  tsp coconut oil
cinnamon
pumpkin spice
raspberry sugar free syrup

what to do with the stuff:
-saute zucchini with coconut oil
-turn off heat and sprinkle with cinnamon, pumpkin spice and drizzle a little sugar free syrup

powerccino ~ my new favorite treat

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This is my new favorite little afternoon treat.  It’s loaded with protein and 0 sugar!   You just take some left over coffee, unsweetened almond milk, whey protein and ice.  Mix it all up and you have a nice frosty beverage.  It tastes just as good as any Starbucks Frappuccino and has about 1/2 the calories (and price), 20 grams MORE protein and no sugar!

Here is how you make it:
1/2 – 1 cup – left over coffee from the morning (or you can brew fresh, but I like the leftovers)
1/3 – 1/2 cup – unsweetened almond milk (so no sugar)
1 scoop – whey protein (chocolate or vanilla)
3-4 – ice cubes

Combine all the stuff in your Vita-mixer, blender or bullet blender – blend and enjoy!

naughty or nice?

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whipped cashew cream

Happy Valentines Day!  Want to make something sweet for your hunny?   This one came from the conscious cook book and I have added in some shortcuts to make it easy and quick.  My daughter whipped this up this morning while I wrote out the recipe, it takes just a couple of minutes and is a great healthy treat for your Valentine!  Give this a try!stuff you’ll need:
2 cups raw organic cashews
water

what to do with the stuff:
Rinse the nuts (the recipe calls for soaking them overnight, but we never do that). Dump the nuts in your VitaMix, add water (so it just covers the top of the nuts by about 1 inch) and blend 2-3 minutes.  It will be creamy and warm when you are done.

how to serve:
Cut some fruit and top with the cashew cream.   You can also put in a bowl and cut up a lot of fruit if you want to serve more people.

options: You can add a little ½ teaspoon vanilla, ¼ cup agava and ⅔ cup refined coconut oil (warmed until liquid).  Personally I like it without all this extra stuff (so try it without first) but if you want something super sweet you can do the add on.


chocolate tofu pudding

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Every now and then you may have a sweet tooth right?  Instead of heading for the ice-cream, let’s have some alternatives available that will satisfy your sweet tooth but have a little less bad and a little more good.  Give this one a whirl.

stuff you’ll need:
1 pkg. organic soft tofu / drained
2 heaping tablespoons of cocoa powder
1/8 cup sugar free raspberry syrup
1 tsp of vanilla

what to do with the stuff:
Dump the stuff in your VitaMix and blend until creamy (not long)

how to serve:
Cut some fruit and top with the tofu pudding

who wants a cookie?

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No one is perfect and sometimes you want a little sweet treat.  Don’t deny yourself a treat now and then. If you do you’ll eventually go crazy and totally pig out on something that is loaded with things your body really does not need.

familiar cookie (to be nameless): SUGAR, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), HIGH OLEIC CANOLA OIL AND/OR PALM OIL AND/OR CANOLA OIL, AND/OR SOYBEAN OIL, COCOA (PROCESSED WITH ALKALI), HIGH FRUCTOSE CORN SYRUP, CORNSTARCH, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), SALT, SOY LECITHIN (EMULSIFIER), VANILLIN – AN ARTIFICIAL FLAVOR, CHOCOLATE. CONTAINS: WHEAT, SOY.

Mmmm doesn’t that sound yummy!

Believe it or not, there are some great tasting natural foods that will satisfy your sweet tooth and actually have nutritional value, what a concept!   Here is one my kids love; it’s called chocolate super cookies by goraw. These taste like chocolate cookies and a just a couple will cure that sweet tooth guilt-free!

chocolate super cookie: Organic Coconut (Unsulphured), Sprouted Organic Sesame Seeds, Organic Date, Raw Organic Agave Nectar, Raw Organic Cacao.

So give your self a treat now and then if you need it, but if you do make sure you’re getting some nutritional value out of your treat and not a just a bunch of stuff.

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