Easy Sugar-Free Pumpkin Butter Recipe (Organic & Vegan)

After trying this recipe, you'll never buy a sugar filled pumpkin butter again...WHY?  Because it's so easy, only FOUR ingredients and takes little time to prepare!

RECIPE:

1 Can of Organic Pureed Pumpkin (Plain)

1-2 tsp Pumpkin Spice (I like a lot)

Stevia (Sweeten to your liking--may also use a mix of Stevia & Erythritol, Like Natural Made)

1/4 Cup Brewed Celestial Seasoning Apple Cinnamon Spice Tea

Directions:

Mix all ingredients together in a saucepan over med-low heat till boils, then simmer for 5-10 mins till it looks shiny & thickens a bit in texture.

THAT'S IT!  So simple--watch my 15 sec video below!

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Mindful Eating: What's eating you?

Many people have psychological factors that lead to our bottomless bingeing, here are some steps that may help.  Mindful eating is not a diet, or about giving up anything at all. It’s about experiencing food more intensely — especially the pleasure of it. You can eat a cheeseburger mindfully, if you wish. You might enjoy it a lot more. Or you might decide, halfway through, that your body has had enough. Or that it really needs some salad. Think about how most of us go unconscious when we eat; mindlessly eating--FOR WHAT?

#1. HALT: Before you open the fridge door ask yourself this. Am I:

Hungry? Is my body giving me the signs of real hunger? Is my stomach gurgling? Take a minute to check in with your body and to feel real hunger.

Take a minute to check in with your body and feel real hunger

Angry? Am I upset with something or someone? Is there something I want to say, but cannot say? Am I trying to eat to ignore or stuff my anger?

Lonely? Am I feeling lonely, isolated or different? Instead of eating, who can you call? Where can you go? Speak up and ask for company.

Tired? Are you burnt out, tired or weak? Are you using food or energy drinks to push yourself that extra hour? Honor your body and take a break, nap or just go to sleep.

#2. Create an Atmosphere:

Eating is a treat and gift to yourself. Treat it like one.

Buy a pretty tablecloth, set the table, or accent with flowers. Learn how to make eating a beautiful ritual.

I like to diffuse a citrus essential oil in the room that helps to calm my anxiety and helps me become present.

#3. Sit Down:

Go sit down at a table and be mindful of where you are

How often do you actually sit down to eat?

If you are standing while eating because it is quicker, slow down. Go sit down at a table and be mindful of where you are. Even if it is just an orange, go sit down and eat it bite by bite.

Great Info Here: http://www.eatingthemoment.com/meditational-eating/

#4. Put the Technology AWAY:

Practice becoming fully present at the table without any distractions.

That email, text, Facebook, Twitter, Instagram, or Pinterest message can wait.

Unclench that grip and turn the phone over so you don’t see the screen.

Practice becoming fully present at the table without any distractions.

#5. Put Your Fork Down and Chew:

This is probably the best advice someone gave me years ago. Between each bite, put your fork down on the plate and take the time to chew.

Chewing not only helps break down the food before it enters your stomach, but it helps you be mindful of what you taste.

What does the food feel like on your tongue; what are the flavors on your taste buds?

#6. Feel the Fullness:

honor the process of eating

After several bites, check in with yourself. Are you full? Do you need a little more food to feel satisfied?

Stop before you are stuffed. This requires tuning in to your body, and listening to those first signs of satiation.

 The goal of conscious eating is to know the ins and outs of our hunger, to connect with where our food comes from and to honor the process of eating moment to moment. With each bite, you get another chance to become conscious.

REPOST with some modifications from author Mary Crummins, of Eat Local Grown

5 Ways to Make Long Runs Easier

This blog post is dedicated to my client: Wynter Metoyer, who is running her first half marathon, the Rock n Roll Marathon in Dallas, TX on Sunday, March 24th!  Go kick some

butt, my friend!! 

5 Ways to Make Long Runs Easier

Elite marathon runner Deena Kastor shares her tips for making the most of your miles

Whether you’re prepping for a marathon or a 10K, long runs will be part of your training routine.

If you haven’t logged more than five miles before, distance runs can be incredibly intimidating—and incredibly rewarding.

“The runner’s high from accomplishing ‘your longest run so far’ can last weeks,” says Deena

Kastor, an elite marathon runner who won the Kaiser Permanente Rock ‘n’ Roll Pasadena Half

Marathon on February 17, finishing in 1:12:57. Whether you’re lacing up for your first 6-miler

or gearing up for a 20-mile run, use these expert tips to make them as enjoyable as possible:

Stay Hydrated

Being low on H2O will literally slow you down. A good rule of thumb: take in four ounces of

liquid for every 15 minutes you’re running, says Susie Parker-Simmons, a U.S. Olympic

Committee sports dietitian. If it’s hot and humid outside, double that amount. You can either

stash bottles in bushes along your route or invest in a fuel belt. On recreational runs, feel free

to drink whatever you’d like (Kastor mixes Pomegranate Berry Cytomax with her water). But

if you’re training for a race, try to find out what brand and flavor of sports drink will be at fuel

stops. That way you can practice using that specific solution, Kastor says.

Carb Up

Your body can perform for up to an hour without your refueling. But during longer runs, you’ll

want to start restocking your carb supply before then. Since it takes time for your body to

process carbs, plan to consume about 15 grams of carbs every half hour during long runs,

Parker-Simmons says. If your fluid of choice is a sports drink, you’re probably already good

to go (many of these contain all the carbs you need). If you prefer H2O, bring along sports gels,

beans, or chews to keep your energy up. (Related: 7 Energy Chews to Try.)

Beat Boredom

Novelty is your friend. Download some new tunes on your iPod, treat yourself to a new running

outfit, or plot out a new route (mapmyrun.com is a great site for estimating mileage). Also important: having the right mindset—and staying focused on the end goal. Kastor likes to write a personal

mantra (think: “Go the distance”) on a sweatband or rubber bracelet and wear it during long runs

to stay inspired.

Pace Yourself

“Long runs are all about getting in the time or distance, so speed is less important,” Kastor says.

You should be running slow enough to have a conversation (even if it’s a slightly breathless one)

so that you can maintain the same pace throughout your route. Keeping a steady speed should

help you run all the way to the finish line, but if you do run out of steam before then, walking for

a while is better than quitting.

Get Comfy

Feeling uncomfortable (too hot or cold, like you have to pee, or like you’re trapped in a sports

bra that rubs you the wrong way) is manageable if you’re only going a few miles. But if you’re in

it for the long haul, it’s smart to minimize these types of annoyances. Spend some time anticipating possible irritants and trouble-shooting them. For example, if it’s cold outside, wear a coat and plan

a route that allows you to swing by your house and toss your jacket off a few miles in, after you’ve warmed up. You’ll also want to practice running in the clothes you plan to wear on race day. That

way you’ll know if anything rubs you the wrong way ahead of time, Kastor says.

From: Women's Health Magazine's Blog:

http://blog.womenshealthmag.com/whexperts/long-run-tips/?cm_mmc=Newsletter-_-1238740-_-03222013-_-5WaystoMakeLongRunsEasier-ReadMore

How to Compare Junk Food to Healthy Food

How to Compare Junk Food to Healthy Food

Some things just scream junk food. You know double-stuffed chocolate cookies and the cheese puffs that stain your fingers orange aren't good for you. But it's not always so obvious to identify healthier foods. This takes a little investigative work. Comparing junk food to healthy food means reading and understanding nutrition labels, identifying ingredients and thinking about how foods are prepared.

Step 1

Read the nutrition label of a food from top to bottom.

Step 2

Look at the number of calories per serving and examine the number of calories from fat. Junk food usually provides a large number of calories per serving, with the majority of the calories coming from fat. Healthy food should be low in calories and especially low in calories from fat. On a 2,000 calorie diet, you should consume less than 65 grams of fat a day.

Step 3

Analyze the types of fat the food contains. Junk food is usually high in the bad types of fat -- trans and saturated. The American Heart Association recommends consuming less than 1 percent of total trans fat from calories, or less than 2 grams of trans fat a day if you have daily diet with 2,000 calories. Less than 20 grams or 10 percent of your total calories should come from saturated fat. Healthy foods have little to no trans and saturated fats.

Step 4

Study the amount of cholesterol and sodium in the food. For a daily diet of 2,000 calories, you should consume less than 300 milligrams of cholesterol and 2,000 mg of sodium. The higher the numbers, the more likely it's junk food.

Step 5

Read the percent daily values of dietary fiber, vitamin C, vitamin A, calcium and iron. These are good nutrients often absent or low in junk food -- less than 5 percent of the recommended daily value for that nutrient is considered low. For a food to be rich in the nutrient, it must provide at least 20 percent of the nutrient's recommended daily value.

Step 6

Consider the food's overall content of nutrients such as fiber, calcium, iron and vitamins A and C. A healthy food doesn't have to be high in all of these nutrients. An orange, for example, provides 130 percent of the daily value for vitamin C, but it only has 2 percent of the daily value of vitamin A and no iron. Some healthy foods provide a lot of one nutrient, while others provide smaller amounts of a variety of nutrients.

Step 7

Look up the sugar content and compare it to the food's ingredients list. Foods such as fruit have naturally occurring sugars, and naturally occurring sugars won't appear in an the ingredients list. Junk food often has a large amount of added sugar, which you will see listed under a variety of terms, including sugar, high-fructose corn syrup, corn syrup, maltose, dextrose, sucrose, honey, maple syrup and fruit juice concentrate.

Step 8

Read the ingredients list. The order of ingredients in the list indicates how much is in the product. The first ingredient comparatively makes up most of the product, the second listed ingredient is the second most plentiful, and so on. If you see sugar, salt or fat as one of the first ingredients (or high-fructose corn syrup, enriched flour, or corn starch), it's one of the main ingredients in the food. Junk food is often high in all these.  Be aware that food manufacturers have gotten tricky to list sugar as different ingredients; look for sucrose, high-fructose corn syrup, corn syrup solids, brown sugar, dextrose.  

Healthy Super Bowl Menu? Yes!!! Here's how...

Healthy Super Bowl Menu?  Yes!!!

Roasted Tomato Hummus Dip

4 garlic cloves
1 teaspoon salt
Two 1-pound 3-ounce cans chick-peas, drained and rinsed
2/3 cup well stirred tahini
1/4 cup fresh lemon juice, or to taste
1/2 cup olive oil, or to taste
1/2-1 cup roasted tomato

Directions

1. Add all of the ingredients to a food a processor and blend until smooth.

Lime Marinated Shrimp Skewers

• 1 pound of shrimp, deveined and shelled
• Fresh lime juice (2-3 limes)
• 1 teaspoon of cumin powder
• 1 jalapeno, seeded depending on your tastes
• Salt to taste

Directions

1. Mix, cumin powder, and jalapeno in small blender or food processor (can add mango for a tropical flare)
2. Skewer the shrimp and cover with the half of the marinade. Allow the shrimp to marinade in the fridge for a half hour.
3. Cook until shrimp are pink in color and top with the rest of the marinade

Serves 4-6

Healthy Buffalo Style Chicken Wings

Ingredients

3 pounds drumettes and wings
Kosher salt and freshly ground pepper
1 tablespoon butter
6 sprigs fresh thyme
10 garlic cloves, crushed
3/4 cup hot sauce

For blue cheese dip:
1 cup low-fat Greek yogurt
1/2 cup blue cheese crumbles
Scallions to garnish

Directions

1. Preheat oven to 375°F, and lightly grease an oven-proof pan.
2. In a large bowl, generously season drumettes and wings with kosher salt and freshly ground black pepper.
3. In a sauté pan over low heat, melt butter. Add thyme and garlic and allow to simmer for 3 minutes. Once thyme and garlic become aromatic, add hot sauce and stir.
4. Pour entire mixture over chicken and toss to coat. Allow wings to marinate in the fridge for about 30 minutes.
5. Meanwhile, combine blue cheese and low-fat Greek yogurt in a small bowl. Mix well, and refrigerate.
6. Transfer chicken to oven-proof baking dish and place in oven. Bake for 30 minutes; with tongs or a fork, flip and baste wings.
7. Bake for 25 minutes more, occasionally basting wings while they're in the oven.
8. Remove pan from oven, and allow wings to slightly cool in pan. Baste with juices, and serve with blue cheese dip!

Serves 6.Source: Calorie Count

You can eat alone, with baked chips/crackers, or
add to your chili! YUM! 

Quinoa Black Bean Avocado Salad 
Ingredients:
3 cups quinoa, rinsed and drained
1 15-oz can black beans, rinsed and drained (or 2 cups cooked black beans)


1 pint cherry or grape tomatoes, halved or quartered
1 cup fresh cilantro, chopped (more or less according to your taste)
2 fresh avocados, pitted, peeled and diced
Fresh lemon juice to prevent avocado from browning
Sea salt and black pepper, to taste
Juice of 4 limes
Zest of 1 lime

Dressing:
1/4 cup extra virgin olive oil
1/4 cup white vinegar
2 or 3 cloves garlic, minced
Sea salt and pepper, to taste

Instructions:
1. Prepare quinoa according to package directions. While it is cooking, prepare the remaining ingredients.

2. In a large mixing bowl, combine beans, tomatoes, and cilantro.

3. Dice avocados and drizzle with lemon juice. Set aside.

4. Combine all dressing ingredients in a bullet-style blender. Pulse until garlic is incorporated and dressing appears creamy. Set aside.

5. Fluff quinoa with fork and add to bean mixture. Season with salt and pepper. Add lime juice and zest; toss to combine. Top each serving with avocado pieces and dressing.

This served four adults generously, with one portion leftover for my lunch. We didn't use all the dressing, but it was nice to have the extra on the side for those who wanted it.

Nutrition information per 1-cup serving:
Calories - 293
Fat - 12g
Saturated fat - 1g
Carbs - 39g
Fiber - 6g
Sugars - 1g
Protein - 9g
Sodium - 59mg
Cholesterol - 0mg

Smoked Pumpkin Chili (Vegan)

• 1 medium to large cooking onion, chopped
• 3 large cloves of garlic, chopped
• 1 tablespoon olive oil
• 2 cans (or one large can) of dark kidney beans, drained and rinsed.
• 1 can of low-sodium corn kernels, drained and rinsed
• 1 large (28 ounce) can whole peeled tomatoes, keep the juice
• 1 can pumpkin puree
• 1 cup vegetable broth (or beer of choice)
• 1 tablespoon smoked paprika (or regular)
• 1 teaspoon black pepper
• 1/2 to 1 teaspoon salt
• 10 to 15 sage leaves (optional)

Directions:

1. In a large saucepan, heat the olive oil over medium-high heat and add the onions and garlic. Cook until onions are tender.
2. Pour in the pumpkin puree and vegetable broth (or beer). Mix. Pour in the can of whole tomatoes (with the juice). Mix again.
3. Then add the kidney beans and corn kernels. Season with the paprika, black pepper, and salt.
4. Bring mixture to a boil, stirring occasionally. You'll want to use a spatula or mixing spoon to crush the whole tomatoes a bit. Keep them chunky, but try to crush each one a couple times to distribute evenly.
5. Then lower the heat to a simmer and cover. Cook for 45 minutes. Again, stir occasionally.
6. Add in the sage leaves (I rubbed mine a bit with my fingers to get the flavor out before dropping into the pot). Cook at a low simmer for another 15 minutes.

Never Fail Must-Haves:

Veggies are always a perfect snack, fiber rich & filling

Fruit Platter for a Sweet Treat

BUT--I'll give one recipe for a sweet treat without TOO much guilt! ;) 

Dark Chocolate Gluten and Dairy-Free Cupcakes

Makes: 12 Cupcakes

Cupcake Batter:

1 C red beets, pureed until smooth (can use canned beets or fresh beets, washed, peeled, boiled until fork tender, then pureed)

1 cup XyloSweet or Truvia natural sugar substitute

1 C unsweetened almond milk

1 teaspoon vanilla extract

2 large egg whites

2 cups all-purpose gluten-free flour

½ C dark chocolate cocoa powder

½ C dark chocolate chips (at least 70% cocoa powder)

1 teaspoon baking soda

1/2 teaspoon salt

Cream Cheese Frosting

8 oz. vegan cream cheese, softened

½ C Cauliflower, washed, steamed then pureed until smooth

½ C XyloSweet or Truvia natural sugar substitute

1 teaspoon vanilla extract

Topping

Unsweetened shredded coconut (optional)

 Directions:

1)      Preheat oven to 375 degrees F. Line 12-cup muffin tin with paper liners or coat with non-stick cooking spray.

2)      In a large mixing bowl or stand up mixer, combine beet puree, sugar substitute, almond milk and vanilla.  Beat until smooth.  Add in egg whites and gently fold in.

3)      Add gluten free flour, cocoa powder, dark chocolate chips, baking soda and salt and mix until well combined and no visible lumps.

4)      Divide mixture evenly into muffin tin, taking care not to overfill.  Bake for 20 minutes or until toothpick comes out of center clean.  Allow to cool on a baking rack.

5)      While cupcakes bake, combine frosting ingredients together and beat until smooth and airy.  Once cupcakes are completely cooled, smooth frosting over the top.  Top with fresh fruit, as desired.

Benefits of Soaking Nuts/Seeds & Sprouting! Made Easy!

If you've started reading raw cookbooks, you've probably noticed that soaking nuts and seeds is a pretty common practice!

The main reason soaking nuts and seeds is so important is because they contain enzyme inhibitors.

The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing.

Nature allowed the inhibitors and toxic substances to be easily removed when the conditions (enough rain and sun) were met.

In nature, when it rains the nut gets enough moisture so it can germinate and produce a plant. The plant then continues to grow with the sunlight.

By soaking nuts and seeds, you release these toxic enzyme inhibitors AND increase the life and vitality contained within them!

The Benefits of Soaking Nuts and Seeds

• Enzyme inhibitors get neutralized.


• The amount of vitamins your body can absorb increases.


• Gluten breaks down so digestion is much easier.


• Phytic acid, which inhibits the absorption of vital minerals, is reduced.

Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature.

Below is a soaking and sprouting chart. 

Soaking and Sprouting Times

Nut / Seed	Dry Amount	Soak Time	Sprout Time	Sprout Length	Yield
Alfalfa Seed	3 Tbsp	12 Hours	3-5 Days	1-2 Inches	4 Cups
Almonds	3 Cups	8-12 Hours	1-3 Days	1/8 Inch	4 Cups
Amaranth	1 Cup	3-5 Hours	2-3 Days	1/4 Inch	3 Cups
Barley, Hulless	1 Cup	6 Hours	12-24 Hours	1/4 Inch	2 Cups
Broccoli Seed	2 Tbsp	8 Hours	3-4 Days	1-2 Inches	2 Cups
Buckwheat, Hulled	1 Cup	6 Hours	1-2 Days	1/8-1/2 Inch	2 Cups
Cabbage Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2 Cups
Cashews	3 Cups	2-3 Hours			4 Cups
Clover	3 Tbsp	5 Hours	4-6 Days	1-2 Inches	4 Cups
Fenugreek	4 Tbsp	6 Hours	2-5 Days	1-2 Inches	3 Cups
Flax Seeds	1 Cup	6 Hours			2 Cups
Garbanzo Beans (Chick Pea)	1 Cup	12-48 Hours	2-4 Days	1/2-1 Inch	4 Cups
Kale Seed	4 Tbsp	4-6 Hours	4-6 Days	3/4-1 Inch	3-4 Cups
Lentil	3/4 Cup	8 Hours	2-3 Days	1/2-1 Inch	4 Cups
Millet	1 Cup	5 Hours	12 Hours	1/16 Inch	3 Cups
Mung Beans	1/3 Cup	8 Hours	4-5 Days	1/4-3 Inches	4 Cups
Mustard Seed	3 Tbsp	5 Hours	3-5 Days	1/2-1 1/2 Inches	3 Cups
Oats, Hulled	1 Cup	8 Hours	1-2 Days	1/8 Inch	1 Cup
Onion Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2-2 Cups
Pea	1 Cup	8 Hours	2-3 Days	1/2-1 Inch	3 Cups
Pinto Bean	1 Cup	12 Hours	3-4 Days	1/2-1 Inch	3-4 Cups
Pumpkin	1 Cup	6 Hours	1-2 Days	1/8 Inch	2 Cups
Quinoa	1 Cup	3-4 Hours	2-3 Days	1/2 Inch	3 Cups
Radish	3 Tbsp	6 Hours	3-5 Days	3/4-2 Inches	4 Cups
Rye	1 Cup	6-8 Hours	2-3 Days	1/2-3/4 Inch	3 Cups
Sesame Seed, Hulled	1 Cup	8 Hours			1 1/2 Cups
Sesame Seed, Unhulled	1 Cup	4-6 Hours	1-2 Days	1/8 Inch	1 Cup
Spelt	1 Cup	6 Hours	1-2 Days	1/4 Inch	3 Cups
Sunflower, Hulled	1 Cup	6-8 Hours	1 Day	1/4-1/2 Inch	2 Cups
Teff	1 Cup	3-4 Hours	1-2 Days	1/8 Inch	3 Cups
Walnuts	3 Cups	4 Hours			4 Cups
Wheat	1 Cup	8-10 Hours	2-3 Days	1/4-3/4 Inch	3 Cups
Wild Rice	1 Cup	12 Hours	2-3 Days	Rice Splits	3 Cups

Soaking Nuts and Seeds

1. Gather your raw, organic nuts or seeds.


2. Rinse them in purified or distilled water.


3. Place them in a glass or stainless steel bowl.


4. Cover with twice as much water as the nuts or seeds. (1 cup of nuts to 2 cups of water).


5. Cover the bowl with something breathable like a cloth towel.


6. Drain and rinse the nuts or seeds every 3 or 4 hours.

The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well.

---

Sprouting Nuts and Seeds

1. Follow the process above for soaking nuts and seeds.


2. Place the soaked and rinsed nuts or seeds in a sprouting jar. You can get this online or at a health food store.


3. Cover the jar with screening, cheesecloth, or sprouting lids.


4. Put the jar face down, at an angle in a low light place. A dish rack or a high rimmed bowl works well because it allows the excess water to drain out.


5. Rinse every 8 hours. To rinse: Fill jar with water. Shake vigorously. Drain. Repeat 2-3 times.

Make sure you drain the jar well. Seeds
that sit in water can spoil the whole jar!

6. Once sprouting begins, place in a sun lit area. Don't place in direct sunlight though. Continue to rinse every 8 hours.


7. Let the sprouts grow for the suggested number of days.

After the final rinse, let the sprouts dry completely! They should be dry to the touch. This is very important! Refrigerated produce dies quickly.

The sprouts can then be stored in the refrigerator for up to 6 weeks. 

Jan 24th--NATIONAL PEANUT BUTTER DAY!

Interesting peanut facts, nutrition, buying tips, & healthy recipe.

What you need to know:

1. Americans consume 700 million pounds of peanut butter annually, about three pounds per person!

2. Peanuts are technically legumes (like beans), not a nut at all!!  

3. One acre of peanuts will make 30,000 peanut butter sandwiches.

4. Peanuts are a new world food, probably originating in Brazil and working their way up to Mexico. The Aztecs mashed them into a paste as early as 500 years ago.

5. 75% of homes in the US have a peanut butter jar.

6. 60% of the peanuts in the US are grown in Georgia, Florida, and Alabama. Half are used for peanut butter.

7. Peanuts are rich in monounsaturated fats, which help reduce the risk of heart disease.

8. Peanut butter is also a good source of vitamins B3 and E, magnesium, folate, and dietary fiber.

9.  Though peanut butter has many health benefits, it's HIGH in calories and fats, so always MEASURE! 

10.  Ave serving, 2 TBS has about 200 calories 

What to buy at supermarket:

Look for peanut butter with no hydrogenated oils (AKA trans fat) or sugar. The ideal ingredient list should just one – peanuts, maybe two since most have added salt.  Organic & natural (the ones you have to stir) are BEST! 

Healthy Recipe Idea--

Peanut Butter Fudge Protein Bars:  [no bake, sugar free, high protein, GF]

(makes 10 bars)

    128g (1/2 cup) Natural Peanut Butter (no sugar/salt/oil added)
    1 cup + 2 tbs Unsweetened Almond Milk
    10 packets Truvia* (or sweetener of choice)
    40 drops stevia extract
    1/8 tsp Salt
    96g (1 cup) Old Fashioned Rolled Oats, blended to a flour (GF if you like)
    168g (a little less than 3.5 scoops) Genesis Pure Complete Protein Powder 

*If you don't have stevia drops, add 6-8 more packets of Truvia.
**Do not use whey protein powder in this recipe, it will be gooey and will not solidify unless you freeze it.

Directions:
1.  Line an 8" brownie pan with wax paper or parchment paper both ways and set aside.
2.  In a medium-sized stand mixer bowl, add the peanut butter and almond milk and stir (don't use a whisk attachment.  If you feel like getting an arm workout, skip the stand mixer and use a spoon and your arm!).
3.  While the mixer is stirring, add the Truvia, stevia and salt.  Still mixing, add the oat flour.  Once the oat flour has fully mixed in, add the protein powder.  Mix until all the protein powder is incorporated.
4.  Take the bowl off the stand mixer and fold the mixture with a rubber spatula to form a giant PB dough ball.  Dump into the prepared pan and flatten with the spatula (or if you're fancy, a pastry roller).  Cover and refrigerate overnight.
5.  The next day, slice into bars and store in the fridge.  If you are the on-the-go type, wrap each bar in parchment paper and tape to close, that way you can easily grab them out of the fridge.

1 Minute Microwave Paleo Gluten Free, Sugar Free Gingerbread-Spice Mug Cake

Who doesn't love cake & with the holiday season...nothing is better than gingerbread-spice cake!
With this recipe, you can have your cake & eat it too!  

Measuring Cups vs Scale: Why it's important to measure your food