Call me beet obsessed. But even if you’re 1/10th as obsessed as me, your obsession will grow with this cake. Guaranteed. Now I bet you’re wondering, why the heck did I think to add beets, to cake? Where there’s a will, there’s a way. And I was thinking, if applesauce can make a healthier cake, why not beets? The swaperoo was born. And it did. not. disappoint. Velvety, chocolatey and ooh I hate this word but I gotta use it: moist.

Now if you have beet intimidation, I’m going to share my easy peasy way to roast beets. It’s hands off. And not even messy. Plus, save those greens! Food waste is no bueno – and there’s no reason to waste those greens.

Roasting Beets, the Lazy Lady Way
Step 1: Pre-heat that oven to 450 degrees. Slice off the stems of the beets and give ’em a good washdown. Then, wrap each one loosely in foil and place on a baking sheet.
Step 2: Roast the beets in the oven for 1 hr 30 minutes or until easily pierced with a fork. Set aside to cool.
Step 3: Once the beets are cool, slice off the bottom root of each beet. Then, use your fingers to peel off the skin (it should slide right off). Slice and enjoy!

Save Those Greens!
Now let’s talk about those greens. Don’t let those gorgeous stems go to waste. My favorite way to use up greens is to chop them into 1-inch pieces (stems included) and sautee in a pan with a little olive oil and garlic. Once bright green, add some vegetable broth (enough to cover the base of the pan) and simmer for a few more minutes until tender.

Now that you’re a master at roasting beets and greens, let’s get to baking!

Un-Beet-Able Chocolate Cake
Makes: 12 cupcakes or 1 loaf
Ingredients:
3 medium cooked and peeled beets (about 1 lb)
10 ounces bittersweet chocolate (I recommend Hu Kitchen Gems)
2/3 C honey
1/3 C cacao powder
1/3 C almond flour
1 T arrowroot flour
2 tsp baking powder
3/4 tsp salt
3 large eggs (I always use Vital Farms pasture-raised eggs*)
Neutral oil spray for the pan

Directions:
Step 1: Heat the oven to 350° F. Brush the cups of a 12-cup muffin tin with vegetable oil. Alternatively, line an 8- or 9-inch-square baking pan with parchment paper and lightly brush the base and sides with vegetable oil.
Step 2: Combine the warm beets and chocolate in a blender and puree until the mixture is smooth and the chocolate is melted. Transfer to a large bowl and let cool to warm.
Step 3: Whisk the honey, cacao, almond flour, arrowroot flour, baking powder, and 3/4 teaspoon salt into the cooled beet mixture, then whisk in the eggs till smooth.
Step 4: Pour the batter into muffin tin or 9-inch square pan and bake until a crust forms around the edges and the entire top is dry, but the interior is still moist – about 45 minutes. The cake will puff in the oven but settle as it cools.
Step 5: Allow the cake(s) to cool completely before inverting onto a serving plate. Serve the cake warm or at room temperature, topped with coconut cream and red jam!

And that’s how you turn a basic chocolate cake into a magical mystery cake with the benefit of beets. If you make it, test this with family to see if they can taste the beets! I triple dog dare you.

Happy Halloween, friends!

The post Chocolate Cake That Can’t Be Beet! appeared first on The Shooks Life.

Would you rather: give up avocados or chocolate for life? Thank gawd we live in a world where both can co-exist in this mousse. Because if I had to make a choice, it would be a choice to live without the joy of guacamole and what a sad, sad world that would be. Betcha also didn’t know that avocado could also replicate the creamy texture of a chocolate mousse. Or that chia pudding can sub for the base of a dirt cake and that cashews can be cream cheese. What a wildly wonderful world we live in! For more sweet swaps and the recipes for this avocado chocolate mousse, a healthier version of dirt cake and a dairy-free cashew cheesecake, read on.

I’ve always had a major sweet tooth. And we’re talking out-of-control, needs to unsubscribe from nightly ice cream runs kinda out-of-control. My freshman year of college I in fact had ice cream every single night after consuming what was probably a not-so-healthy dinner at the university cafeteria. Faster than you can say “freshman 15”, I found myself following the cliche. So I vowed to clean up my act, but that didn’t mean I had to give up the little joys of a sweet treat. I started investigating smart swaps that could still give me that hit of indulgence, without putting me back on a sugar bender. Now I’m not a dietitian or a doctor, but I am a highly motivated health & food obsessed girl whose career also happens to be in developing new products. So here ladies and gents, are some of my favorite sweet swaps that have kept off that freshman 15 forever.

Sweet Swaps to Keep Sugar Dragons at Bay
1.) Ice Cream Turned Nice Cream: If you haven’t tried nice cream yet, you haven’t lived! Simply swap your traditional tub of ice cream for a frozen bananas blended with a 1/2 cup of your favorite nut milk, 1/4 cup of nut butter and any other flavorings like cinnamon, cocoa or frozen fruit. Check out my Peach Nice Cream recipe below.
2.) Pudding Becomes Chia Pudding: Overnight, you can create a magical potion of nut milk and chia seeds that becomes a pudding-like texture. Just add 1 1/2 cups of unsweetened vanilla nut milk, 1/2 tsp vanilla, 1/4 tsp cinnamon and an option 1-2 tablespoons of maple syrup to a mason jar. Add 1/4 cup plus 2 Tablespoons of chia seeds, shake well and wait for the magic to happen. Top the pudding with fresh fruit, granola, whatever you like for a satisfying breakfast or snack. Get the recipe for my healthyish spin on Dirt Cake below.
3.) From Truffles to Bliss Balls: Dates are nature’s candy and can be blended into a truffle-like texture with a little cacao powder to create an energizing sweet treat that will give you just the right amount of pick-me-up in the afternoon. Just in time for Valentine’s Day, I’ve got a recipe for Raspberry Cacao Truffles waiting for you below!
4.) Cheesecake Gets Nutty with Cashews: Little did I know the wonders of cashews until I discovered that they could be soaked overnight and pureed into a creamy texture that has a mild flavor profile ready to be adapted to either a savory or sweet palate. When blended with coconut cream, shredded coconut and a little vanilla, it becomes a delectable cheesecake! Find my Vanilla Cheesecake Tarts below.
5.) A Creamy Take on Mousse with Avocados: When I heard that avocados could be used in desserts, I was beyond skeptical. But seeing it, made me a believer. Add some cacao and maple syrup and you have the most decadent chocolate mousse. Find my version below.

And last but not least:

I ALWAYS swap standard white sugar for natural, lower glycemic options like coconut sugar, maple syrup or honey. 

I know there are plenty of other sweetener alternatives out there, but I’m personally skeptical about the processed nature as well as the ultra high potency that makes some alternatives like monk fruit and stevia 3x sweeter than sugar. There are some indications that the use of these sweeteners can cause sugar cravings. For a balanced viewpoint, check out this article from Men’s Health on Monk Fruit. Either way, these sugar alternatives won’t cause as much a blood sugar spike because they have a lower glycemic index – but so does coconut sugar, without being as intensely sweet.

Whatever way you choose to indulge, know that you don’t have to write off sweets entirely to maintain a “healthy” lifestyle, however you want to define it. Life is sweeter, with sweets. Don’t you think?

Now for the goodies, read on for my favorite healthyish spins on your favorite sweets!

Peach Nice Cream
Serves: 3-4

Ingredients:
– 2-3 peaches, pitted, roughly chopped and frozen
– 1 banana, peeled, roughly chopped and frozen
– 1/4 C pecan or almond butter, like Sunday Provisions Pecan Spice
– 1/4 tsp cinnamon
– 1/2 C unsweetened vanilla almond milk
-optional: Superseed WELL Snickerdoodle Cookies made with a 7-seed blend and nearly guiltless!

Directions:
Add all of the ingredients to a food processor or high speed blend and puree until creamy. Add additional almond milk, depending how thick you’d like it. Eat immediately as soft serve, or freeze for 4-6 hours. Allow to thaw 15 minutes before scooping. And consider forgetting the spoon – just scoop with some Superseed WELL snickerdoodles!

Healthyish Chia Dirt Cake Cups
Serves: 3-4

Ingredients:
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 2 T maple syrup
– 1/4 C plus 2 T chia seeds
– 1 can of coconut cream (Sprouts sells a 5.4 oz can that you don’t need to place in the fridge overnight)
– 1 package of chocolate sandwich cookies like Goodie Girl Chocolate Creme cookies

Directions:
Step 1: Make the vanilla chia pudding by placing the almond milk, vanilla extract and maple syrup in a mason jar. Cover and shake to mix. Then, add the chia seeds, cover and shake to mix again. Place in the fridge overnight or for 6 hours to set. Also, with most coconut cream, you will also need to place the can in the fridge overnight to separate the cream from the water.
Step 2: Once the chia pudding is set, place it in a food processor with the coconut cream. Be sure to only skim the top creamy portion of the coconut cream from the can and discard the water, or add it to your favorite smoothie. Blend the mixture until combined.
Step 3: Crush the cookies by either pulsing in a food processor or smash in a closed ziploc bag with a rolling pin.
Step 4: Assemble the dirt cake cups by alternating layers of the chia pudding and the crushed cookies in small glasses. Enjoy chilled!

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.

Coconut Vanilla Cheesecake Cups
Serves: 8-12

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Toppings (optional)
Fresh figs, sliced

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: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms.
Step 3: Pour the “cheesecake” mixture into the individual cups, forming a layer that is roughly 2″ thick. Place the individual cups in the freezer to set for 2 hours. Once set, top with optional fruit for decoration. Allow to thaw roughly 20 minutes before serving.

Avocado Cacao Mousse
Makes: 6 servings

Ingredients:
Crust (optional if making tarts)
-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
– 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!

Enjoy a healthfully sweet Valentine’s Day with your loved ones!

The post Sweet Swaps appeared first on The Shooks Life.

October in sight means everything orange black and white – including this carrot cake cashew cream cheese for a little Halloween tease. Halloween is one of my favorite holidays for the ridiculous amounts of candy, even more ridiculous costumes and scary movie marathons galore. And one thing that’s particularly scary – how a little hocus pocus can turn cashews into a creamy base that’s oh so much better for you than the tubs in the store. It’s also a sly way to sneak in some carrots and can be slathered on your morning bagel or used as a healthy-ish frosting for Halloween treats. Read on to get the dEATs for how magically easy it is to create this crafty concoction. 

Come October 1, I’m officially ready to start the Halloween planning! We never got many trick-or-treaters in our old Chicago neighborhood, so I have high hopes for our new hood in Austin! It’s a teensy bit harder to get in the mood when it’s still 90 degrees outside, but I’m certainly not complaining. In fact, I most definitely will be gloating come January when it’s still 60 degrees. Sorry, mom. It’s gonna be sunny and I’m not gonna try to hide it. But, I do love a recipe that hides some veggies! Not only do I sneak carrots into this carrot cake cream cheese spread, but I also include shredded carrots in the base of these pumpkin muffins to feel a wee bit better about my ghoulish indulgences.

The beauty of this carrot cake cream “cheese” spread is that it can be ready in minutes as long as you soak the raw cashews in advance (i.e. ideally overnight). All that you need is a good food processor to whip it into a creamy spread and a cheese grater for the carrots. And the base of this “cream cheese” can be customized if you want to try some other mix-ins like blueberries for a fresh summery treat, or cacao for something a bit more rich and chocolatey. But why would you do that when carrots and raisins are oh so good and the colors are oh so fall? Because the carrot cake cream “cheese” is only sweetened with a touch of maple syrup, I feel good enough about slathering it on my morning English muffin like the ones from Mikey’s, which are gluten free and only made with a few simple ingredients like almond flour, coconut flour and eggs.

If you’re looking for something more indulgent, I also like oto use the carrot cake cream “cheese” as an icing on muffins and cupcakes. For the carrot cake muffins, I take a shortcut by using a pumpkin baking mix and add in shredded carrots as well as raisins. My favorite baking mix is the Simple Mills Pumpkin baking mix, which is also gluten free, paleo-friendly and made with simple ingredients like almond flour and sweetened with coconut flour, which is lower calorie and won’t make your blood sugar spike as much as refined sugars like cane sugar.

No matter how you spread it, I know you’re going to love this carrot cake cream “cheese” as much as me! Find the recipe below for both the carrot cake cream “cheese” and carrot cake muffins.

Carrot Cake Muffins with Carrot Cake “Cream Cheese”
Makes 12 Muffins

Ingredients:
Carrot Cake “Cream Cheese”
– ½ C cashews (soaked in water overnight)
– ½ C coconut milk, from a can placed in the fridge overnight
– ½ C desiccated coconut
– 2 T maple syrup
– ½ tsp vanilla extract
– 1/4 C shredded carrots
– 3 T raisins
– 1/2 tsp cinnamon
Carrot Cake Muffins
– 1 box of Simple Mills Pumpkin Almond Flour Baking Mix
– 1/2 C shredded carrots
– 1/2 C raisins

Directions:
Step 1: Pre-heat your oven to 350 degrees Fahrenheit. Follow the box instructions, stirring the shredded carrots and raisins into the batter. Pour into a muffin tin or individual silicone baking cups. Bake for
Step 2: Prepare the carrot cake “cream cheese” by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms. Place in a small mixing bowl and stir in the shredded carrots as well as the raisins.
Step 3: Once the muffins are cooled, spoon on the “cream cheese” or pipe onto the muffins by placing the “cream cheese” in a plastic zip lock bag, cutting a hole in one corner. Press the plastic bag to squeeze and pipe the “cream cheese” onto the muffins. Enjoy immediately, or place in the fridge. Note the “cream cheese” will melt in warmer temperatures.

And if you have other ideas for healthyish Halloween treats, share in the comments!

The post Healthyish Carrot Cake Cream Cheese appeared first on The Shooks Life.

Peach nice cream AND snickerdoodle cookies? You bet your balls I’m embracing the AND. Because we are imperfect…and perfect, at exactly the same time. So yes, I eat ice cream (and sometimes nice cream), I eat burgers (and sometimes they’re veggie) and there are days where I rack up a whopping 3,000 steps (and sometimes it’s 20,000). If you want to give it a label, label it intuitive eating. If you want to give it a definition, consider it embracing your inner wisdom. And my inner wisdom is 100% accepting of sweet treats, especially when it’s hotter than you know what. So read on to learn more about embracing that inner wisdom..and to whip up the sweetest of no bake treats.

The diet culture continues to fascinate me. First it’s calories, calories, calories – that’s all that matters. Then it’s the RIGHT calories that matter. And then you’re trying to eat the RIGHT calories and find out that those oh so healthy beans have something called “lectins” and you should avoid those. Sometimes I feel like a drunken bumblebee buzzing from one thing to the next. You feel me?

Let’s return to the definition of “diet”. Diet, accordingly to Merriem-Webster is “a food or drink regularly consumed” and also, “habitual nourishment”. And I like that definition a heckuva lot better than what traditional media considers a “diet” – restrictions, rules and off limit everything. While I’ve never followed a “diet”, I found myself getting caught up in expectations of how one should look…and wasn’t willing to give up on my favorite foods. So what did I do? Binged. Purged. Repeat. And while that period in my life only lasted a short time, what helped me to get past it was embracing intuitive eating and surrounding myself with supporters. It was removing restrictions and guilt, listening to my body and intuition….accepting the perfect and not so perfect elements of myself. It was essentially, embracing my “AND”.

Embracing my inner wisdom wasn’t immediately easy.  The mind is a muscle and mine required some strengthening. It meant tuning into the signals that I was blocking…to truly listen if I was hungry or maybe just bored. It also required experimentation…to see what routines gave my body energy and radiated positivity…and which weighed me down both physically and mentally. Years later, this mindfulness has a label – intuitive eating. Intuitive eating is a set of guidelines that connects you to your body’s signals so you can learn (or re-learn) hot to eat naturally and normally. Everyone’s guidelines will be different, so there’s no secret to intuitive eating. But, here are a few things I’ve learned along my journey to a positive relationship with food.

6 Way to Embrace Intuitive Eating:

1.) Clarify Your Body’s Signals: One of my favorite morning rituals is hot water with lemon. It cleanses, requires me to slow down to drink it and most importantly, it hydrates. And often, when we’re hungry, we’re actually thirsty. This daily glass of lemon water helps me to reset so I can clearly read what my body needs.

2.) Eating Mindfully: How often is your head in your phone or staring at the TV while shoveling said “nourishment” into your body? Also notice how a heaping pile of nachos can disappear in 2 minutes flat when eyes are glazed over those blue screens? When we slow down, sit down and savor what we’re eating, we allow our bodies to talk back to us. Allow yourself to enjoy the nourishment (even if it’s nachos) and be mindful of when enough…is enough.

3.) Ask Yourself Why You’re Reaching for a Snack: My snacking language is boredom. More often than not, if I’m snacking, it’s out of boredom. How do I know? Because if I’m knee deep in a project that I’m really digging (like photographing something super yum) and blaze past dinner without a snack I…don’t miss it. Because I didn’t need it. So next time you’re reaching for that snack, pause a second before the devouring.

4.) Try an Elimination Diet: I know, after all this dumping on the diet culture, I’m suggesting a “diet”. Here’s the thing though, it can be hard to read the body’s signals when we’re eating all kinds of things that cloud the message. If you’re wondering what is slogging you down or making that tummy gurgle, try cutting one thing out of your diet that may be aggravating the condition for at least a week. If it goes away? You’ve found the culprit! If not, try something else.

5.) Remove Contradictions to Your Intuition: By contradictions, I mean the crap that makes you feel crappy. Take it out of the house. Put it in the trash bin and don’t bring it back in. Out of sight, out of mind legit works. If I had a dozen cupcakes mounded with frosting on my table, I’d be downing cupcakes like every day was my birthday. Instead, you won’t find cupcakes at our house, you’ll find a lot of fruit. And that doesn’t mean cupcakes are outlawed (the horror!) it means I have to work a bit harder when the craving comes along – like make that stuff from scratch or physically drive myself to the bakery.

6.) Surround Yourself with Supporters: The most important aspect of intuitive eating is surrounding yourself with others who radiate your intuition. I surround myself with people who also like to eat healthy and not diet, who like to move their bodies and not to the brink of exhaustion, who are eternal optimists, acceptors and enjoyers of life!

And speaking of enjoying life, that includes…DESSERT! Yes, you can have your dessert and eat it too. Guess what else? You can have that dessert and not turn on the oven either! Ladies and gents, we’ve hit the jackpot. Get in the winnings with some of my favorite healthy(ish) no-bake desserts!

Peach Nice Cream
Serves: 3-4

Ingredients:
– 2-3 peaches, pitted, roughly chopped and frozen
– 1 banana, peeled, roughly chopped and frozen
– 1/4 C pecan or almond butter, like Sunday Provisions Pecan Spice
– 1/4 tsp cinnamon
– 1/2 C unsweetened vanilla almond milk
-optional: Superseed WELL Snickerdoodle Cookies made with a 7-seed blend and nearly guiltless!

Directions:
Add all of the ingredients to a food processor or high speed blend and puree until creamy. Add additional almond milk, depending how thick you’d like it. Eat immediately as soft serve, or freeze for 4-6 hours. Allow to thaw 15 minutes before scooping. And consider forgetting the spoon – just scoop with some Superseed WELL snickerdoodles!

Coconut Vanilla Cheesecake Cups
Serves: 8-12

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Toppings (optional)
Fresh figs, sliced

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: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms.
Step 3: Pour the “cheesecake” mixture into the individual cups, forming a layer that is roughly 2″ thick. Place the individual cups in the freezer to set for 2 hours. Once set, top with optional fruit for decoration. Allow to thaw roughly 20 minutes before serving.

Strawberry Rhubarb Chia Pudding
Serves: 3-4

Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– 1/4 C + 2 T chia seeds
Strawberry Rhubarb Jam
– purchased, or make your own with the recipe below!
Garnish
– additional fresh sliced strawberries
– chopped nuts or a grain-free granola like Wildway Grain-Free Coconut Cashew Granola

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the Strawberry Rhubarb Chia Jam (recipe below) or use store-bought. Layer equal amounts of the jam into 3-4 glasses or mason jars. Top with the coconut chia pudding once it has set and garnish with additional freshly sliced strawberries as well as chopped nuts or granola.

Strawberry Rhubarb Chia Jam
Makes: 1 mason jar

Strawberry Rhubarb Chia Jam
-2 1/2 C strawberries, quartered
-1 C of rhubarb, sliced (1-2 stalks)
-4 T maple or date syrup
-2 T chia seeds
-squeeze of lemon juice

Direction:
Add the strawberries, rhubarb and maple (or date) syrup to a small pot over medium heat on the stove top. Stir to combine and continue heating until bubbling. Once bubbling, mash the strawberries and rhubarb with a fork or potato masher, then add the chia seeds. Cook for another 5 minutes, stirring occasionally until thickened. Remove from heat and give it a squeeze of lemon. Store in a covered mason jar for up to a week.

Embrace all the AND your heart and stomachs desire, friends!

The post Yes and…I’ll Have Dessert appeared first on The Shooks Life.

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.

Strawberry shortcake, blueberry pie, who’s gonna be my lucky guy? A, B, C, D…anyone remember that jump rope rhyme? J is for Jeb, the birthday boy who I made this strawberry rhubarb cobbler for earlier this week. And the best part about birthdays is sharing, so I’m sharing with you this paleo cobbler. Jump to the dEATs below!

So who remembers that jumping song? Or am I aging myself? And do kids still jump rope? I’ve been doing this workout lately that includes jumping rope in between body weight exercises and let me tell you, it is not for the faint of heart! I’m remembering when I used to do the Jump Rope for Heart fundraising events for the American Heart Association in elementary school and wonder where I found the energy to jump rope for literally hours! In my 30’s, 5 minutes feels like a 5k. Seriously, go jump rope for 5 minutes and you will have more than earned a heaping bowl of this cobbler!

What makes this cobbler a whee bit healthier (though let’s be real, it’s a treat), is that it’s paleo, gluten free and sweetened with better-for-you coconut sugar and maple syrup? The filling is oozing with warm bubbling strawberries and rhubarb, with just a touch of coconut sugar and a bonus of chia seeds, which adds omega-3’s and a seed-like texture. The “biscuit” on top is made of almond flour, coconut flour and arrowroot flour for a dynamic trifecta that creates this a gluten-free crust with a hint of sweetness from pure maple syrup.

We all know that we should limit our sugar intake, but not all sugars are created equal. What makes coconut sugar and maple sugar better options? Coconut sugar contains small amounts of short-chain fatty acids, potassium and zinc. It also contains inulin fiber, which studies show helps to slow absorption of glucose. That means it helps to keep blood-sugar levels balanced vs spiking right after you’ve eaten something like a donut. We’re all familiar with that “sugar high” when we eat something with refined sugars, and the energy slump that closely follows. It’s a roller coast for your energy levels and coconut sugar can help to mellow that effect.

Maple syrup is a less processed form of sugar that comes straight from the tree sap. It contains a multitude of inflammation-fighting polyphenol antioxidants and similar to coconut sugar, is a source of good-for-you minerals like zinc. Make sure to buy 100% pure maple syrup (the other stuff may be laced with high fructose corn syrup). Also, the dark, the more antioxidants!

Don’t count on either coconut sugar or maple syrup to be your source of these nutrients though since you’d have to eat a lot to make a difference. And, they’re still sugars. For more on the good, the bad and the ugly of various sugar options, check out this article from mindbodygreen.

Recipe: Paleo Strawberry Rhubarb Cobbler
Servings: 8

 Ingredients:
Filling
3 C of strawberries, cut in quarters
3 C of rhubarb, sliced
2 T arrowroot flour
2 tsp fresh lemon juice
1 T coconut sugar
2 T chia seeds
Crust
1 1/2 C coconut shreds
2/3 C almond flour
1/2 C arrowroot flour
4 T coconut flour
1/2 C coconut oil, melted
1/2 C maple syrup

Directions:
Step 1: Preheat the oven to 350 degrees F. Add the filling ingredients to an 8×8 glass pan or ceramic casserole dish. Set aside.
Step 2: Prepare the crust by combining the coconut shreds and flours in a medium mixing bowl. Stir in the coconut oil and maple syrup.
Step 3: Using your hands, gently crumb the crust over the top of the filling to cover the full dish. Place in the oven for 35-45 minutes, or until the top is crispy and slightly browned. Set aside to cool and enjoy by itself with scoop of coconut whipped topping or with Greek yogurt (not Paleo) as shown above.

The post Strawberry-a-go-go appeared first on The Shooks Life.