No-Bake Peanut Butter Cake Recipe: Healthy and Almost Raw!

No-Bake Peanut Butter Cake Recipe: Healthy and Almost Raw!

by | Oct 31, 2016 | Recipe

No-Bake Peanut Butter Cake, Healthy And Almost Raw!

Are you looking for a healthy and delicious dessert that doesn’t require an oven? Look no further than this no-bake peanut butter cake recipe! Made with wholesome ingredients like rolled oats, almonds, bananas, and organic peanut butter, this cake is both nutritious and satisfying. Plus, it’s easy to make and perfect for sharing with friends and family.

Benefits of the Ingredients

  • Rolled oats are a good source of fiber, protein, and vitamins, and help keep you full for longer. They also add a crunchy texture to the cake.
  • Almonds are a great source of healthy fats, fiber, and protein. They can help reduce inflammation and improve heart health.
  • Bananas are rich in potassium, fiber, and vitamins. They can help regulate blood sugar levels, improve digestion, and support heart health.
  • Organic peanut butter is a good source of protein, healthy fats, and vitamins. It can help reduce the risk of heart disease and promote healthy weight management.
  • Maple syrup or unpasteurized honey are natural sweeteners that add flavor to the cake without the need for refined sugar.
  • Coconut oil is a healthy fat that can boost brain function, improve digestion, and enhance heart health.
  • Dark chocolate contains antioxidants that can help protect your cells from damage and improve heart health.

How to Make the Cake

To make the crust, combine 1 cup of rolled oats, 1 tablespoon of cocoa powder, 2 tablespoons of maple syrup or unpasteurized honey, 1 cup of raw almonds, and 1/4 cup of almond milk in a food processor. Process until everything is well combined and the mixture is sticky. Transfer the mixture to a cake pan and press it down firmly and evenly with your hands.

To make the filling, combine 2 cups of organic smooth peanut butter, 3 large ripe bananas, 2 teaspoons of vanilla extract, 1/4 cup of maple syrup or unpasteurized honey, and 1/4 cup of coconut oil in a food processor. Process until everything is smooth and creamy. Transfer the mixture to the cake pan and spread it evenly with a spatula.

To make the topping, melt 1 cup of dark chocolate with 2 tablespoons of coconut oil in a pan over low heat. Pour the mixture over the filling and spread it evenly. Freeze the cake for 4 to 6 hours.

Tips for Serving and Storing

Once the cake is ready to eat, take it out of the freezer and let it thaw for at least 15 minutes before slicing it. This will make it easier to cut and serve. You can also garnish the cake with fresh fruit or chopped nuts for extra flavor and texture.

Leftovers can be stored in an airtight container in the freezer for up to 2 weeks. Simply thaw the cake before serving. You can also slice the cake into individual portions and freeze them separately for a quick and easy dessert option.

In conclusion, this no-bake peanut butter cake is a healthy and delicious dessert that’s easy to make and perfect for any occasion. With its wholesome ingredients and rich flavor, it’s sure to become a family favorite!

 
Make sure you check the other recipes I have to offer you:

Unlock Your Peak Physical Condition with Animal Flow Workout

Unlock Your Peak Physical Condition with Animal Flow Workout

by | Oct 24, 2016 | Fitness

Animal flow workout, skill, neuromuscular development, ground-based movement, multi-directional movement, traveling formsAnimal Flow is a unique workout program that was created by combining elements of different bodyweight training disciplines with exercises that mimic the movements of animals. This innovative fitness program is designed to increase mobility, flexibility, stability, power, endurance, skill, and neuromuscular development.

Animal Flow has gained popularity among athletes and fitness enthusiasts of all levels because of its many benefits, including increased mobility, greater flexibility, enhanced stability, amplified power, longer endurance, advanced skill, and untapped neuromuscular communication.

One of the key components of Animal Flow is wrist mobilizations, which includes a range of simple exercises designed to increase the flexibility and strength of your wrists. This is particularly important for any practice where you are spending a lot of time on your hands.

Animal flow workout, skill, neuromuscular development, ground-based movement, multi-directional movement, traveling formsActivations are also an important part of Animal Flow, as they help to connect the body before starting the practice. Examples include the Static Beast Hold, Static Crab Hold, and Limb Lifts.

Form Specific Stretches are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach, and Scorpion Reach.

Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.

Switches are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.

Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!

Animal flow workout, skill, neuromuscular development, ground-based movement, multi-directional movement, traveling formsAnimal Flow is a great way to become better at whatever training discipline or sport you already practice. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to get into their peak physical condition and have fun while doing it.

One of the great things about Animal Flow is that it can be practiced anywhere, with little to no equipment needed. This makes it a perfect workout for people who prefer to exercise outdoors or who are looking for a workout they can do at home.

In addition to its many physical benefits, Animal Flow also has mental benefits. The practice requires focus, concentration, and coordination, which can help to improve cognitive function and reduce stress.

If you’re looking to try out Animal Flow, there are many resources available online to help you get started. You can find instructional videos, online classes, and even certified Animal Flow instructors in your area.

In conclusion, Animal Flow is a unique and innovative workout program that can help you improve your mobility, strength, endurance, and power. By mimicking the movements of animals, Animal Flow can help you achieve synergies throughout your body and connect all of your stabilization systems. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to have fun while getting into their peak physical condition.

Mobility vs Flexibility: Understanding the Difference and Why It Matters for Joint Health

Mobility vs Flexibility: Understanding the Difference and Why It Matters for Joint Health

by | Oct 17, 2016 | Fitness

Joint healthMobility Versus Flexibility: Which One Should You Practice?

When it comes to fitness and health, people often use the terms mobility and flexibility interchangeably. But they are not the same thing. While flexibility refers to the ability of the muscles to lengthen and move, mobility is the ability of the joints to move freely and efficiently through their full range of motion.

Why Does Mobility Matter?

Mobility plays a vital role in preventing injuries, performing functional movement patterns, and reaching your full potential. It’s not just about being able to do a full split or touch your toes; it’s about being able to move your body the way it was designed to move, without restrictions or limitations. A lack of mobility can lead to compensatory movements, which can cause wear and tear on the body and result in pain and injury.

What is Flexibility?

Flexibility, on the other hand, is just one component of mobility. It refers to the ability of a muscle to lengthen and move. Stretching temporarily improves the length of the muscle, but it doesn’t necessarily improve joint health or prevent injuries. The length of a muscle is not the only factor that determines joint range of motion.

Joint healthWhat is Mobility?

Mobility, on the other hand, refers to the ability of a joint to move freely and efficiently through its full range of motion. Mobility exercises help prepare your body for movement, increase joint range of motion and control, and translate into improved performance and joint health.

How Do You Improve Mobility?

Improving mobility involves more than just stretching. It requires a combination of tissue work, stretching, and strengthening exercises.

  • Tissue work, also known as self-myofascial release, can be done using a foam roller, balls, or even your own body weight. It helps to release tightness and tension in the muscles and fascia, which can improve joint mobility.
  • Stretching is another way to improve mobility. However, it’s important to note that stretching should not be used as a standalone exercise to improve mobility. Instead, it should be used in conjunction with other mobility exercises.
  • Strengthening exercises are also important for improving mobility. They help to stabilize the joints and improve muscle imbalances, which can improve joint mobility.

Common Areas That Have Limited Range of Movement

Some common areas that have limited range of movement include the hips, shoulders, knees, and upper back. However, there are many things you can do to prevent injury, speed recovery, and improve performance in these areas.

Integrating Mobility and Flexibility Exercises Into Your Workout

Mobility exercises should be performed before a workout or exercise. They will improve your range of motion, allowing you to move better and keep your joints healthy. They can also be used as warm-ups to help get the synovial fluid flowing, which reduces joint friction.

Flexibility exercises, on the other hand, should be performed at the end of a workout or at the end of the day. They help to relax your nervous system and restore tissue length, which can enhance recovery.

In conclusion, while flexibility is important, it’s only one piece of the mobility puzzle. If you’re looking to improve your overall mobility, you need to focus on more than just stretching. Incorporating tissue work, stretching, and strengthening exercises into your fitness regimen can help you move better, prevent injuries, and reach your full potential. And remember, improving mobility is a lifelong journey, not a one-time event.

Zucchini Lasagna-Mexican Style Recipe for Health and Fitness Enthusiasts

Zucchini Lasagna-Mexican Style Recipe for Health and Fitness Enthusiasts

by | Oct 6, 2016 | Guest Blogger, Recipe

Zucchini is one of the most versatile vegetables around, and if you’re like most gardeners, you probably have an abundance of it. If you’re looking for a new way to use it, this zucchini lasagna recipe is a must-try. This recipe is inspired by Mexican flavors, and it’s a great way to get your family to eat their veggies.

This recipe is easy to prepare and has a delicious combination of flavors. It’s also a healthier alternative to traditional lasagna, as it uses zucchini instead of pasta. Plus, it’s loaded with protein and fiber, making it a filling and nutritious meal.

To start, gather your ingredients. You will need one pound of extra-lean beef or scrambled tofu, three cloves of garlic (sliced), one chopped onion, half a teaspoon of olive oil, Montreal steak spice, pepper, a 28-ounce can of crushed tomatoes, one can of sliced mushrooms, an 18-ounce can of tomato sauce, an 18-ounce can of kidney beans (drained), a half-ounce can of sliced jalapeno peppers, two tablespoons of chopped fresh basil, three medium zucchinis (sliced 1/8″ thick), 15 ounces of goat feta or part-skim ricotta, eight ounces of part-skim mozzarella cheese or old-style cheddar (shredded), a quarter cup of Parmesan cheese, and one large egg.

First, brown the meat in a Dutch oven and season it with salt. When the meat is cooked, drain it in a colander to remove any fat. Next, sauté the garlic and onions in the same pan until the onion is caramelized. Return the meat to the pan, and add the crushed tomatoes, tomato sauce, drained mushrooms, drained chili beans, jalapeno peppers, fresh basil, Montreal steak spice, and pepper. Simmer on low for at least 30-40 minutes, covered.

While the sauce is simmering, slice the zucchinis into 1/8″ thick slices. You can use a knife, but a mandolin makes it easier and safer. Preheat your oven to 350°.

In a medium bowl, mix either goat feta or ricotta cheese, Parmesan cheese, and egg. Stir well.

In a 9×12 casserole, spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, followed by the mozzarella cheese, and repeat the process until all your ingredients are used up. Top with sauce, mozzarella, Parmesan cheese, and cover with foil.

Cook for 45 minutes, then remove the foil for an additional 15 minutes or until the cheese is bubbly.

This recipe is not only delicious, but it’s also very nutritious. Zucchini is low in calories and high in fiber, which makes it a great addition to any healthy diet. Additionally, this recipe is loaded with protein, thanks to the extra-lean beef or scrambled tofu, and the kidney beans. Protein is essential for building and repairing tissues, and it also helps you feel full for longer periods.

In terms of the nutritional profile, this recipe contains 381 calories per serving, with 20 grams of fat, 20 grams of carbs, and 34 grams of protein. If you’re looking to reduce the calorie and fat content, you can use a lower-fat cheese or replace the beef with turkey or lean ground chicken.

In conclusion, this zucchini lasagna recipe is a delicious and nutritious way to use up your garden’s bounty. The combination of Mexican flavors and healthy ingredients make it a hit with both kids and adults alike. Try it out today and let me know what you think.

Make sure you check the other recipes I have to offer you: