Yes, I will accept the final rose and yes, these raspberry cacao “truffles” are here for all the right reasons. See, this week is both Valentine’s Day and my birthday, so in honor of a week that is inevitably going to be sweet central, I’m taking on 5 days of no added sugar. Read on for my not-so-secret sugar fighting tips along with the recipes that will have you swearing off added sugar, too.

Strawberries & straight-up white stuff. Both of these have sugar, but one of these is far less addictive. Ever heard of a strawberry addiction? Me neither. According to SugarScience, Americans consume 17 teaspoons of the white stuff every day, which adds up to 57 lbs each year! Now let’s be real, cutting out sugar 100% is not realistic, but a teaspoon or two will add up to…a lot. So here are some of the tactics that a real humanoid (me) has found helpful in kicking added sugar to the curb:

10 Tips for Slaying Sugar Dragons

1.) Find Bliss Elsewhere: Oftentimes, we’re reaching for sugar not because our body wants it – it’s our minds that are missing out. We’re bored, stressed or lacking an overall zest for life. We seek joy in sugar and while sugar does bring immediate joy, it’s not the long-lasting stuff that’s going to get us out of whatever rut we’re in. So think about the reason you’re reaching for that chocolate time and time again. What’s missing and how can you replace that void with actual joy vs sugar?

2.) Sleep Off That Sugar Hangover: Another reason we’re constantly reaching for sugar: energy! And there’s this super cool, super free way to get energy – it’s called sleep. The next time you’re mindlessly scrolling through Instagram or zoning out to garbage on the TV, think about how that useless hour could be spent becoming a super human through the power of sleep.

3.) Take a Chill Pill: We’ve all been programmed to believe that more is more, so we’re jamming our work days and social calendars. You know what that adds up to? More. More what? Stress. And stress feeds sugar cravings. Think about the areas in your life where you can so more “no” to reduce stress (is anyone going to die if you don’t work that extra hour) and the areas in which you should be saying more “yes” to add relaxation (that extra hour could be spent at yoga, just saying).

4.) Incorporate the “Sugar Destroyer” Into Your Diet: This destroyer goes by the name of “Gymnema sylvestre“. It’s an herb that’s been used in the ancient Indian medicinal practice of Ayerveda for thousands of years. The active component, gymnemic acid, has been show to block sugar receptors, making sugary foods less flavorful and appealing. To read more about the benefits and applications, check out this article from healthline.

5.) Replace Sugar with Spices or Natural Flavorings: I love a latte as much as anyone, but the sweeteners at Starbucks are T-R-O-U-B-L-E. For a little special sauce, I’ll add some cinnamon, which also lowers blood sugar levels for a double pow of flavor + benefits. You can also add a little cacao powder or vanilla extract to beverages, yogurts or other recipes that call for added sugar.

6.) Adjust Your Fatitude: It’s time to celebrate fat, good fats, that is. Fats from healthy sources like salmon, olive oil and avocados not only help with blood sugar control, but also satisfy the body for longer so you don’t experience energy dips.

7.) Embrace Foods with Natural Sugars: Going cold turkey and removing all sugar from your diet is basically insane. So when you do want something a little sweet, reach for fruit or dates with natural sugars and fiber to keep you full. You’ll be amazed how satisfying fruit can be as a sweet treat, like the apple nachos below.

8.) Hydrate, Mate: We’ve all hear the old adage that most times when you think you’re hungry, you’re actually dehydrated. So when a sugar craving hits, drink a full 8 oz glass of water. That’s right, down it. Still want that donut? Try a flavored team without sugar for a lasting way to hit the sweet spot and hydrate.

9.) Rethink Breakfast: If muffins, pancakes and granola bars are your go-to’s, try an egg for satiating protein (fried/scrambled if you’ve got the time or hard-boiled if on the go) paired with a starchy carb like a sweet potato to manage the sugar cravings without causing an insulin spike. I’ll make a sweet potato hash on the weekend and bring it with me all week long. Even some sweet potato fries at night can curb my cravings for a baked good.

10.) Give In To The Dark Side (of Chocolate): A little square of dark chocolate can go a long way in satiating that sweet tooth without much damage. Look for chocolate with at least 70% cacao for all the good-for-you benefits of magnesium (nature’s chill pill), along with fiber and B vitamins.

With the exception of #4, I’ve tried all these tactics to win the sugar batter (but I’m seriously considering checking out that “sugar destroyer”). Remember that removing added sugar from your diet doesn’t mean removing all treats! And to prove that, here are some of my favs to delight your taste buds.

Slay on, friends!

Raspberry Cacao Raw “Truffles”
Makes: 12-15

Ingredients:

-1 C medjool dates (about 12 pitted, soaked in water for an hour if dry)
-1/4 C shredded coconut
-1 T coconut oil
-3 T cacao powder
-1/2 tsp Himalayan pink salt or sea salt
-1/2 tsp cinnamon
-1/2 C chopped almonds
-1/2 C chopped pecans
–Dehydrated raspberries for coating

Directions:
Step 1: Add all of the ingredients up through the pecans to a food processor. Pulse until combined. Roll into 1″ balls.
Step 2: Crumble the deydrated raspberries in a plastic bag with your hands or use a rolling pin to create a dust. Place the dust on a plate and roll each ball to coat.

Cacao Avocado Mousse
Makes: 6 servings

Ingredients:
Crust
-3/4 C pitted medjool dates
-1/2 C raw chopped almonds (or roasted if you prefer a softer bite)
-1/2 C pecan pieces (toasted, if preferred)
-1/2 tsp salt
Mousse
– 2 large, ripe avocados, peeled and pitted
– 3/4 C coconut cream
– 1/2 C + 2 T Navitas Organics cacao powder
– 1/2 C 100% pure maple syrup (by the way, I’ve posted on Instagram previously, including here, about Runamok Infused Maple Syrup, which I love!)
– 3/4 tsp pure vanilla extract
– 1/4 teaspoon salt
– pinch of nutmeg

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Make the mousse by combining the mousse ingredients in a food processor and blend until smooth. Layer in each of the cups. Option to add a sliced strawberry on top. Place in the freezer for 30 minutes to set and serve!

Paleo Banana Nut Muffins
Makes: 6

Ingredients:
-3 eggs
-9 T peanut butter (or your favorite nut butter)
-2 bananas, mashed
-1-2 T coconut flour*
-1 1/2 tsp baking powder

Directions:
Step 1: Pre-heat the oven to 350 degrees Farhenheit. To make the muffin batter, mix all of the muffin ingredients in a medium mixing bowl until smooth. Grease a muffin tin or use silicone muffin cups. Pour the batter into the muffin tin or cups.
Step 2: Bake the muffins by placing in the oven for 20 minutes, or until golden and a toothpick inserted in the center comes out clean. Allow to cool for a few minutes before removing from the baking tin or cups.

Apple Nachos
Makes: 1 

Ingredients:
-1 apple, thinly sliced
–Nut butter of choice
-Optional toppings: dark chocolate cacao nibs, shredded coconut, chopped nuts, etc.

Directions:
Step 1: Lay the apple slices on a plate, drizzle with your favorite nut butter and add desired toppings!

The post Sugar Dragons, Be Gone appeared first on The Shooks Life.

Okay, okay so I said my last post was the “Final Frontier” for Whole30, but I couldn’t help but bask in the glow for one last post on Day 28. Because on Day 28 I’m feeling…pretty great. Sure, it was one helluva rollercoaster (even the second time around), but I’m feeling high as a kite with the end in sight. Also….I’ve apparently turned into Dr. Seuss. I’ll spare you any more rhymes, but I do have a few more recipes up my sleeve, including green (deviled) eggs! Read on for a flurry of new recipes and some final reflections on Whole30. 

Earlier this month when I set out to do Whole30, I was actually planning to start with Whole30 for 10 days, Paleo for 10 days and Keto for 10 days to understand the hype behind these “diets”. But at day 10, it hit me that I’d be quitting on the exact day that people are most likely to quite Whole30. And I’m no quitter. So here we are, Day 28 and feeling like an Energizer Bunny with all of these good habits finally paying off. It certainly wasn’t easy…and it’s intimidating for a reason. But the pay-off is pretty amazing. Before I forget this magical moment, here are a few of my reflections on Whole30:

1.) It’s called Whole30 for a reason…it’s not intended to be sustained long-term.
Notice how Whole30 isn’t called a diet? That’s because it’s a program intended to dramatically shift your mindset, eliminate cravings and help to identify foods that are potentially inflammatory. The intent is always to return to a normal diet. But through a slow reintroduction of the off limits foods, you’re able to decipher which foods, if any,d don’t agree with your unique biome. For me, I’ve noticed that both refined sugars and dairy give me acne like a teenager. On Whole30, my skin always glows, so I’ve made small changes to eat Greek yogurt and cheese on occasion and have mostly switched to non-dairy milks like almond and coconut milk. And sugar is something that I still watch on ingredient labels. Do I still eat donuts? You bet. But it’s more on occasion and only when it’s really worth it (sorry gas station donuts, you don’t do it for me).

2.) Snacks go from auto-pilot to…auto reject.
We all know that moment around 3pm, tapping away on that keyboard, when we mindlessly reach for something to break up the monotony. It doesn’t really matter what – something with a crunch or a jolt of sugar to keep those fingers tapping along until the 5 o’clock bell. Whether we’re enthralled or bored out of our minds, it’s almost like an internal alarm that screams, “it’s snack-o-clock” whether we’re hungry or not. The beauty of Whole30, is that it sorta takes the fun out of snacking. In a good way. It makes us THINK FIRST before reaching. And more often than not, I’ve found myself rejecting that notion for a snack because if my option is chomping on more carrots – meh, I’ll pass.

3.) From wine-o to….why, no thanks. 
Over the holidays I got into some serious bad habits with all the holiday parties, stress of work and generally being holed up with the cold temps. Every night was a glass of wine and chocolate…and sometimes a double. It got to be robotic and almost not enjoyable. I actually thought giving up wine would be the hardest part of Whole30, but it’s surprising how satisfying it is to enjoy a hot cup of tea or some bubbly kombucha…then wake up feeling bright-eyed and bushy-tailed. Don’t get me wrong, I will FOR SURE be imbibing when I’m in Mexico next weekend, but I will enjoy it…and then return to that cozy cup ‘o tea while watching The Bachelor.

My final takeaway is that EATING WELL IS SO MUCH MORE FREEING. I don’t feel the need to make up for a night of purging on pizza with an intense workout…I’m 100% content with days of rest because I know that I’m taking care of my body from the inside out. I also appreciate those donut Fridays that much more when they’re an infrequent celebration vs a regular routine. I’m also not overwhelmed with choices or guilt when I have a plan in mind to start the day (or week) with healthy meals. I find when I start my day eating well, it sets the tone for continuing those habits throughout the day.

Cheers to continuing these habits long after Whole30. For some inspo, check out a few of my latest Whole30 favs!

Curried Avocado Chicken Salad 
Serves: 2

Ingredients:
-1 C of cooked chicken breast, diced & seasoned with lemon pepper
-1 avocado, mashed
-1 apple, diced
-1-2 stalks of celery, diced
-3 T raisins
-1 tsp curry powder
-2 tsp water
-1/8 tsp salt

Directions:
Step 1: Combine the diced chicken breast, apple, celery and raisins in a medium mixing bowl.
Step 2: In a small bowl, mix together the mashed avocado, curry powder, salt and water.
Step 3: Add the curried avocado to the medium mixing bowl, stirring with the apples, celery and raisins to combine. Option to eat as-is or serve in lettuce cups*. If not doing Whole30, serve with crackers or prepare in a sandwich.

*Note that while shown in cups of radicchio, recommend using butter lettuce since radicchio can be too bitter and overwhelm the flavors. Sometimes, radicchio is all you’ve got on hand though!

Lemon Blueberry Chia Pudding
Serves: 3

Ingredients:
Lemon Chia Pudding
-1 can of full-fat coconut milk
-1 lemon
-1/4 C chia seeds
-1/4 tsp turmeric (for color)
-pinch of salt
-3 T date syrup (see below, or sub maple syrup if not doing Whole30)
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
-1 pint of blueberries
-optional: sliced almonds

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding by adding the zest and juice of the lemon to a medium mixing bowl. Add the remaining chia pudding ingredients and mix well with a whisk or immersion blender until combined. Transfer to a sealed mason jar and place in the fridge overnight to set.
Step 3: Once the chia pudding is set, serve in a small glass with blueberries and optional almond slices on top.

Turmeric Avocado Deviled Eggs
Servings: 6 Deviled Egg Halves

Ingredients:
-6 hard-boiled eggs; recommend Vital Farms pasture-raised eggs for higher omega-3 levels
-1 tsp turmeric
-1 tsp apple cider vinegar
-1 avocado, mashed
-1/4 tsp salt
-1/8 tsp pepper
-paprika to garnish

Directions:
Step 1: Slice the hard-boiled eggs in half then carefully scoop out the yolk using a teaspoon, placing the yolk in a medium mixing bowl.
Step 2: To the medium mixing bowl, adding the remaining ingredients through the pepper. Mix to combine.
Step 3: Place the turmeric avocado mixture in a sandwich bag, snipping one corner with a kitchen shears. Press the avocado mixture towards the snipped corner and pipe the mixture into the cavity of the egg halves. Garnish with a sprinkle of paprika and enjoy!

Golden Milk Matcha Latte
Serves: 1

Ingredients:
– 1 1/2 C almond or coconut milk
-3/4 tsp ground turmeric
-1/8 tsp ground ginger
-1/8 tsp ground cinnamon
-1/2 T coconut oil (recommend Pearl Butter Glow Getter)
-pinch of ground better
-1 scoop of Vital Proteins Matcha Collagen *

 

Directions:
Step 1: Heat the almond or coconut milk in the microwave or the stove top until warmed (about 2 minutes in the microwave or 5 minutes over the stop top).
Step 2: Add the warmed milk and the remaining ingredients to a blender and mix until combined. Enjoy!

*I love Vital Proteins collagen for the antioxidant rich matcha and collagen, which is easy to digest and absorb. Collagen has been shown to improve hair, skin, nails, joints, ligaments and tendons. 

Cashew Ricotta & Smoked Salmon Cucumber Sliders
Servings: 12 slices

Ingredients:
-1 cucumber, sliced
-1 package of smoked salmon
-1/2 red onion, small diced
Cashew Ricotta
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Prepare the cashew ricotta by placing all of the ricotta ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 2: Prep the cucumber sliders by spoon 1 T of ricotta on each slice. Top with a 1-2 inch slice of smoked salmon roll and a few diced onion pieces. Enjoy as an appetizer or snack.

The post Whole30 Reflections appeared first on The Shooks Life.

Straight up, wait up, hold up, Mr. Lover. Like Prince said you’re a sexy avocado. Oh wait, did I just mashup 2 of my faves? If Salt-N-Pepa got word of these baked avocados, I’m sure I’d get a “that sounds sexy!”. I had every intent of making these crispy strips of avocado into tacos, but they were so dang good on their own, that I just straight up grazed on all this roasted veggie goodness. And the vegan red pepper crema – honey, dip it, dunk it because it is so worth it! Don’t be shy, ask for dEATs (and get ’em below).

Here I go again. Girls what’s my weakness? Avocado. And Salt-N-Pepa. And tacos. I’ve got a lot of weaknesses, okay? And there’s nothing I love more than combining all my faves in one. Ever since I made these Buffalo Cauliflower Tacos, I’ve been obsessed with finding more veg friendly tacos. Avocado is usually a garnish on a taco, but what if it was the star of the show? Wish it, wonder it, make it happen. Gluten free and vegan baked avocados it is! And since a taco isn’t a taco without something saucy atop, I mixed up this vegan red pepper crema for drizzling and dipping to your hearts content.

I thought the baked avocado was going to be the star here, but O-M-G, this red pepper crema is amazeballs. Like, I want to put it on everything (and probably will). The creamy base is raw cashews soaked overnight in water and then blended with roasted red peppers, nutritional yeast and paprika.

If you’re not yet familiar with nutritional yeast, hop on the train because this caboose delivers cheese-like flavor, tons of nutrients like B12 and is a complete protein. It comes in a flaky or powder form and is low in fat and sodium, gluten free and contains iron. Talk about nutritional magic dust.

Also, option to add one more secret ingredient: a scoop of Vital Proteins Collagen Peptides. Find out all the benefits of collagen here.

So while my original intent was tacos, these baked avocados make a great appetizer too when paired with the red pepper crema. Make sure the avocado is *slightly* under ripe. You want it to be firm enough to hold it’s shape through dipping in almond milk and then breading with seasoned panko. I was also super stoked to find shishito peppers at Trader Joe’s this past weekend. I first tried these at a market in Madrid, Spain, but they’re actually Korean. Hot off the grill, these blistered little peppers are a spicier version of a green bell pepper – something like 1 in every 10 is bit hotter like a milder jalapeno.

Also, the striped bell peppers that I charred with portabellos and sweet onion are a variety that were first discovered in The Netherlands in 2013. The enjoya peppers have a yellow base color with strips of red, similar to a Gala apple. They’re sweet and crisp just like a red bell pepper, but ‘o so much prettier.

I found both the shishito and Enjoya peppers at my local Trader Joe’s, but char whatever veggies you like with this baked avocado and red crema stat – you won’t be disappointed!

Baked Avocado with Vegan Red Pepper Crema
Serves 4
Ingredients:

Baked Avocado
– 2 firm avocados
– 4 T unsweetened, unflavored almond milk
– 3/4 C panko bread crumbs
– 1 tsp smoked paprika
– 1/2 tsp cumin
– 1/2 tsp garlic powder
– pinch of salt & pepper

Vegan Roasted Red Pepper Crema
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop of Vital Proteins Collagen Peptides

Directions:

Baked Avocado
Step 1: Preheat the oven to 450 degrees F. Line a baking sheet with tin foil and prepare two dipping stations: fill one shallow bowl with the almond milk and the other with the panko, paprika, cumin, salt and pepper. Mix the dried breading thoroughly.
Step 2: Halve the avocados, using a large knife to remove the pits. Lay the avocado halves skin side down on a cutting board and slice into 3 equal parts or roughly 6 slices per avocado. Gently peel away the skin.
Step 3: Dip the avocado slices in the almond milk, allowing excess to drip off. Then coat in the panko spice mix, using a spoon if necessary to fully coat all sides. Place on the foiled baking sheet.
Step 4: Bake for 10-12 minutes or until lightly browned.

Vegan Roasted Red Pepper Crema
Step 1: Place all ingredients in a food processor. Mix until a creamy texture. Add additional water depending on desired thickness.
Step 2: Enjoy as a dip for your favorite veggies or as a sauce for tacos or pasta.

The post A grazer’s delight appeared first on The Shooks Life.