One of my simple, favourite sweet treats for a high fat day.
1oz raw almonds (around 23)
1 tsp. virgin coconut oil melted
A dash of cinnamon, pinch of sea salt and sprinkle of powdered Stevia (use a cup-for-cup brand such as Stevia in the Raw)
Melt coconut oil in a small dish. Add in almonds and mix. Add powered ingredients ensuring almonds are coated. Throw in freezer for 15mins or until coconut oil has hardened. Break up the almonds with a spoon & enjoy!
(223.5cal; F19.5g, C6g, P6g)
A VF Kitchen Secret: Cube Life
Nut butter, portion control & ice cube trays.
Did you know that 1 tablespoon is equal to 1 cube in a basic ice cube tray?
This discovery helped me with my day-to-day eating on the go and also has been a brilliant solution for nut or seed butter portion control 101 ... we all know how easy 1 tbsp can turn into 1/2 cup when eyeballed and measured with our stomachs.
Here's what I do. Add a bit of melted coconut oil to my softened nut butter (for me it's sunflower seed).
Why?
Coconut oil is solid at room temp and condenses quickly at lower temperature, which allows for the cubes to be stored in the fridge as solid squares and not gooey messes. I like to add in some cinnamon and maple extract, then portion and stick in the the freezer for a bit to harden. Pop out the cubes and store in the fridge.
There you have it - an easy grab and go fat serving without the mess, fuss and no chance to deviate!
Protein YamOatie Waffles
Wet Ingredients:
20oz yams, cooked & mashed
3 tbsp Organic Virgin Coconut Oil
2.5 tbsp All-Natural Egg Replacer pre-mixed with 5 tbsp cold water
2 tsp Pure Vanilla Extract (alcohol-free)
2 tsp Pure Maple Extract
Dry Ingredients:
14 scoops @truenutrition Vanilla Birthday Cake Cold-Filtration Whey Isolate or a Dairy Free protein option
1.75 cup Gluten Free Oat Bran (blended into flour - I use a coffee grinder)
1 tsp baking powder + 1 tsp baking soda
Dash of sea salt
1.5 tbsp cinnamon
3 packages of Pure Via Stevia
Using a food processor or mixer pre-blend the yams to make sure they are lump-free. Add in rest of "wet" ingredients and blend. Add in "dry" ingredients and blend until just mixed (to reduce making bubbles!). Should be a lava-like consistency.
Once waffle iron is pre-heated (I use setting 3 on mine - not too hot) spray with coconut oil or olive oil cooking spray. Pour 1/2 cup of batter into iron and cook until done.
Makes x11 classic-sized waffles.
Each full waffle = 39g PRO / 32g CHO / 7g FAT (347 calories)