Banana Chocolate Mug Cake

Ok I've definitely been meaning to post a mug cake recipe for a while. I am finally getting around to it. WOW, if you have a sweet tooth this is your thing!

Banana chocolate protein mug cake 

2 tbsp chocolate protein

2 tbsp Greek yogurt

2 tbsp coconut or almond milk

2 tbsp coconut flour 

1 egg white 

1/2 banana mashed

1 tsp cocoa powder (unsweetened)

1 tsp baking soda

2 packets stevia

1.Mix all ingredients in a bowl

2.Spray a mug with nonstick spray

3.Pour mixture in to mug

4.Microwave for 1:30-2 minutes depending on microwave 

5.Optional top with tsp almond butter and chocolate sauce (2 tbsp chocolate protein, 1.5 tbsp almond milk or coconut milk, and packet stevia)

Chunky Monkey Shake or Ice Cream

I've done it again!

I made something that I can't even believe tastes so good. One of those drinks you take a sip of, and then it's gone, and you have a shake mustache.

Today, I made a little blend of heaven.

Chunky Monkey Shake

1 scoop lifetime protein (chocolate)
1 frozen banana
1 tbsp. cacao powder
1 tbsp. undated almond butter (or any other nut butter)
1 cup unsweetened almond milk
1 cup ice

1. In a blender add all ingredients.
2. Blend until smooth.
3. Drink up!

Thea's Paleo Coconut Chocolate Chip Cookies

I am going to a CrossFit potluck tonight, and that means people are definitely aware of what's being served. Picky eaters who like to eat healthy will be looking at each recipe to make sure it's something they will eat. I hope this recipe can wow a few! It's gluten-free, free of white sugar, flourless, and DELISH!

4 organic eggs
1/2 cup coconut oil, melted
1/2 tablespoon vanilla extract
1/2 cup unsweetened almond milk
1/2 cup coconut sugar
1 cup coconut flour
1/2 cup unsweetened coconut flakes
1 tsp baking soda
dash of salt
3/4 cup semi sweet chocolate chips


1. Preheat the oven to 350°.
2. In a bowl, mix the coconut oil, vanilla extract, eggs and almond milk together.
3. In a seperate bowl, stir the coconut sugar, coconut flour, baking soda, and salt together.
4. Pour the wet ingredients into the dry and stir until combined.
5. Stir in the chocolate chips.
6. Grab a spoonful and roll into a ball with your hands then place on oiled cookie sheet.
7. Bake for about 20 minutes until lightly brown.

Raw Dessert bars

Are you going to a party and want some clean treats to share with friends? You have got to try these bars I made!

Raw Coconut Date & Almond bars

Ingredients:
2 c organic mejool dates (blended in Vitamix with 1/2c water to make date paste)
1c raw almonds ( blended or put through food processor to grind)
1/4 c raw cacao powder
1/4 c cacao nibs (optional)
1/4 c raw shredded coconut

1. First step is to prepare your date paste.
2. Grind and prepare your almonds.
3. In a medium bowl add 1/3 of date paste and mix with all your almonds (I just used my hands).
4. In a small caks pan flatten out the mixture to make your crust.
5. In your clean blender blend in 3/4 of your date paste mixture, cacao powder, cacao nibs, Pour or spoon mixture on top of your crust the flatten out.
6. Top it off with shredded coconut and maybe some more cacao nibs then cut!


Hope you enjoy! I brought these to a party, they were a hit!!!

Turkey Day: Raw Pumpkin Pie

Keep it clean this Thanksgiving with a Raw Pumpkin Pie, yeah I said it RAW! This no bake treat is super easy, is REAL, gluten free, dairy free, egg free, sugar-free!!

Ingredients:

Crust:
Organic Mejool Dates
Raw Almonds

Pie filling:
1 large can of pumpkin purée
Date paste (from your dates you blend)
Cinnamon
Nutmeg
Allspice
Unsweetened almond milk
Organic vanilla extract

1. In your Vitamix, blend your almonds with 1/4 c water so they are ground(can be pretty thick).
2. Clean out Vitamix, then place a tub of dates (pitted dates) with 1/2 c water.
3. Blend until smooth.
3. Spoon out about 1/3 of date paste in to a clean small bowl, leave 2/3 in Vitamix.
4.mix almonds and date paste.
5. Remove new almond/date paste from Vitamix and flatten out in pie pan.
6. In Vitamix blend leftover 1/3 of date paste, almond milk, spices, vanilla, and pumpkin.
7. Pour mixture in to pie pan.
8. Serve, and eat!

Thea's Raw Cacao Coconut Coffee Almond Ice Cream

Wow it sure is hot out! I want something cold and refreshing (no not a beer), but ice cream! Not just any ice cream,flavorful and guilt-free ice cream.

Knocked this one out of the park:)

Thea's Raw Cacao Coconut Almond Ice Cream

Ingredients:

3 cups organic unsweetened almond milk
Coconut meat from 1 coconut
1/4 c. Raw cacao powder
3 Organic stevia packets
1 Tbsp. Raw Almond butter
4 Organic pitted dates
2 Tbsp. Organic instant coffee
Cinnamon to taste

1. In a blender blend together coconut meat and almond milk.
2. Add in dates, almond butter, cacao, stevia, coffee, cinnamon, and cacao.
3. Blend until smooth, then pour in to plastic container with lid.
4. Freeze for a few hours.
5. Stir, then freeze again for 30-45 min.
6. Scoop then serve.

This reminds me of mocha almond fudge ice cream, just tastier:)

To Cheat Or Not To Cheat

I am often asked when do I cheat on my diet? Do I pick cheat days, cheat weekends, cheat meals, or week long binges?

Well first off, I like to "treat" not cheat. When I am feeling like I need to loosen up a little and socialize I may decide to go out to dinner and drink wine. I try to not go ALL out and binge. I pick one of the treats I crave whether it be glass of wine, dessert, or maybe some sweet potato fries. Its not about eating all of it at once, but enjoying one thing you've been missing.

I sometimes cook a "clean" treat do I can make something with no sugar and know exactly what's in my treat. I am also human and LOVE me some fro-yo (who doesn't).

You can maintain a healthy diet and have weekly treats. Heck- you can even have daily treats. Some people like one small piece of dark chocolate. I am not like that I couldn't eat just one piece I would eat the whole darn bar. So I stay away until I feel like I want a treat. This isn't planned for me (like an every Friday night thing). I may have no treats for 2 months and I may have a few treats a week. It depends on my goals and what's going on in my life.

Ideas on Do's:
-Pick a treat meal when you feel like you want one
-Make a clean treat (from my blog duh)
- Go out to get your treat (so your treats aren't tempting you in your pantry everyday)
- treat yourself with things besides foods i.e. workout clothes, new shoes, haircut, etc.
- don't treat yourself until you reach your goal, or of you have the treat planned ( don't go to a family party and just eat junk because it's around, bring your own clean eats and share)

Don't:
- Treat each time it's offered (will power isn't genetic, you create it)
- Treat yourself because your friends/ family are (they are living a different life than you and have different goals)
- Treat yourself with a whole weekend of junk ( pick your battles, you don't want to feel like complete crap at the end of a weekend)


I hope you understand, everyone treats themselves differently. Also, try to not judge people on their treats, until you've walked in their shoes!

Hope you have happy treat meals to come!

Thea's Coffee Sweet Treat

I am a girl who loves ending the night with something sweet! Since I shouldn't eat sweets all the time or drink a sugary shake I make this when I need to kick the craving!

1 scoop raw cacao powder
1 scoop instant coffee
1 scoop stevia
A cup full of hot water
A little bit of unsweetened almond milk

1. Mix all ingredients in to a mug of hot water!
Delicious!!!! 15 calories and 0 sugar!!!

The Best Valentine Gift: Dark Chocolate Peanut Butter Cups

Holy crap! Pardon me, but I think I outdid myself again!!!!! Serious, holy, no joke, heaven, party in my mouth, drooling, crying because this is so delicious!!!!!!

No time to waste, heres it is!

Ingredients:

2 c. Dark chocolate chips
1 c. Gluten free wheat rice crispy treats
1 c. Crunchy organic peanut butter
1/2 c. Stevia

1. Boil water on medium heat in big pot.
2. Use smaller pot and place in bigger pot.
3. Put dark chocolate chips in small pot and stir on LOW heat.

4. In a separate small bowl mix peanut butter and stevia.
5. Fold in rice crispy treats.

6. Using cupcake liners small or big(I found heart shaped ones) paint on melted chocolate to completely cover liners.

7. Place in freezer until dried.

8. Pull out of freezer and spoon in peanut butter mixture.

9. Cover with more melted dark chocolate then place in freezer.

10. Once dried then pop out of cupcake liners and clean the edges.

11. Time to eat and or wrap up to gift your valentine!

Happy Valentine's Day!!!!

6 Ingredient Clean Eating Dark Chocolate Peanut Butter Cookies

Oh my lord! Are you ready for a little bite of heaven? I know once you try this cookie recipe you will be shocked with how amazing it tastes. This cookie is flourless, butterless, sugar-free, and so delicious it tastes like a sinful sweet ( your going to be shocked it's actually healthy!)

Ingredients:

1 cup unsalted natural peanut butter
3/4 C. Stevia (use only Truvia brand or Sweetleaf because they are more granular)
1 egg
1/2 tsp. Baking Soda
1 tsp salt (try to get real sea salt)
1 dark chocolate bar (70% cocoa or higher to reap the antioxidant benefits)

Directions:
1. Preheat oven to 350 degrees.
2. Spray 2 cooking sheets with non-stick spray.
3. In large bowl add stevia, salt, and baking soda. Mix.
4. Stir in peanut butter. Stir in egg
5. Place dark chocolate in a ziploc and break apart (I use the handle of a knife usually)
6. Stir in dark chocolate pieces.
7. Form little balls with your hands and place on cooking sheet.
8. Cook in oven for 10-12 minutes. Usually 10 will do.
9. Take out of oven, and although they are still soft they are finished.
10. Move cookies immediately to plate (so they don't continue cooking on the sheet.
11. Let dry for 10 minutes then enjoy!

They taste so yummy and buttery it's just unbelievable!

Peanut Butter Dark Chocolate Bark with Chopped Dates, Almonds, and Pretzels

Ok I guess I am biased, but this dessert is by far my favorite. I wanted something sweet for the holidays and to be honest didn't want to feel the guilt that comes with it. I am not claiming this as guilt-free but dark chocolate almonds and dates are good for you! This is way healthier than all the other cakey frosted stuff around this holiday season! This quick and easy recipe can gift 6 bags of treats;)

ingredients:
Ziploc size bag of peanut butter morsels (about 2 c.)
Ziploc size bag of dark chocolate morsels (about 2 c.)
1 scoop or LARGE handful of dark chocolate pretzels ( or regular pretzels)
8 dates chopped
1 cup almonds chopped
1 cookie sheet
tin foil

steps:
1. Boil water in large bowl on stovetop 3/4 full.
2. In the large pot place smaller pot in (but not under water) and in that small bowl add peanut butter morsels. Stir until melted smooth.
3. On cookie sheet lay out tin foil.
4. Pour peanut butter on foil and spread evenly.
5. Layer 1/2 your mixture of crushed almonds, dates, and pretzels.
6. Wash out smaller bowl, add chocolate morsels and stir over larger pot of boiling water until smooth.
7. Pour melted dark chocolate on top of your sheet of goodness.
8. Add other 1/2 of mixture on top.
9. Let cool in fridge for 45 mins.
10. Break apart and bag up or serve!!

I just love Xmas!!!!!!!!!!!! Mmmmmmmm

3

Sugar-Free Pumpkin Pudding

I wanted to make a "lighter" dessert this year for an after thanksgiving turkey sandwich party we had at our house. We have had enough food to fill us, no pies needed! I made this easy 4 minute recipe, because my mom needed something quick! Try it out and see if you like it too!

1 Big Can of pumpkin (not pumpkin pie filling) (you can use two smaller cans also)
2 Big Boxes of sugar-free butterscotch pudding (or 4 small boxes)
3 Cups Unsweetened almond milk (or soy milk/ non-fat milk)
1/2 C. Crushed walnuts
1 Tub fat-free whipped topping

1. Mix all ingredients in big bowl.
2. Refrigerate at least 1 hr.
3. Serve and enjoy.

Thea's Clean Eating Peanut Butter Coconut Chocolate Chip Cookies

Thea's Clean Eating Peanut Butter Coconut Chocolate Chip Cookies

The holidays are right around the corner. Who says you can't enjoy yourself without de-railing your diet. I was playing around and made up a DELICIOUS yet uber-healthy cookie recipe that is too tasty to keep to myself. I'm sharing it and hope you can all try and enjoy it!

Ingredients:
1 1/4 C. Whole Wheat Flour
1/2 C. Unsweetened Coconut
1 tsp. Baking Soda
1 tsp. Baking Powder
1 tsp. Salt
1 C. Dark Chocolate Chips
2 Egg Whites
1/2 C. Unsweetened Apple Sauce
1 C. Agave Nectar
1/2 C. Unsalted Peanut Butter
1/4 C. Unsweetened Almond Milk

1. Preheat oven to 350 degrees.
2. In medium bowl mix dry ingredients (first 6 ingredients)
3. In large seperate bowl mix wet ingredients(last 5 ingredients)
4. Slowly add dry ingredients to wet mixture.
5. Spray 2 cookie sheets with non-stick spray.
6. Bake in oven for 10-15 minutes (until golden-brown).
7. Eat and enjoy

The Easiest Healthy Iced Peanut Butter Chocolate Milk

I LOVE chocolate, and I have a seriously sweet tooth that I simply can't ignore from time to time. When I am craving chocolate (usually as a late night snack), I know I will feel bad if I go get a tub of ice cream or a candy bar. At the same time, I don't want to deprive myself of the sweetness! I usually drink my iced chocolate milk, and it will satisfy that craving! See for yourself!

The Easiest Healthy Iced Peanut Butter Chocolate Milk

1/2 Scoop Chocolate protein powder
1 C. Unsweetened almond milk
1/2 Tbsp. Unsalted peanut butter
Ice
Cup

1. In a bowl combine milk, PB, and Protein.
2. Stir.
3. Pop in microwave for 15 seconds.
4. Stir again.
5. Pop in microwave for another 15 seconds (until ingredients begin to mix better).
6. Stir again, then pour over a cup of ice.

"All you need is love. But a little chocolate now and then doesn't hurt." - Charles M. Schulz

Thea's Tropical Fruit Protein Smoothie

The weather is nice, and all I want lately is something cold and sweet! I just finished a tough workout, and on my way home from the gym (starving as always) I was thinking of what to make. Something with fruit (after workout and in the morning is the best time to consume fruit because they are simple carbs and refuel muscle glycogen stores), and something with protein to get to the muscle cells quickly... Mmmm a smoothie! Better yet, the best smoothie ever!! I got all the ingredients that sounded refreshing, threw them together and in result ended up with MAGIC! This protein smoothie is so yummy you wouldn't even know it is health in a cup!

Thea's Tropical Fruit Protein Smoothie

Ingredients:
1 Scoop Nu Tek Pro 5 Vanilla Protein (Nutriship Brea)
1 C. Vita coco coconut water
1/4 Papaya (seeded, and skinned)
1/4 Grapefruit (seeded and peeled)
1/2 Small kiwi
1/2 Tbsp. unsweetened coconut flakes
6-8 ice cubes

1. In blender add ice, coconut water, Nu Tek Pro 5 vanilla Nutrishop protein, fruit, and coconut flakes.
2. Blend for a few minutes, then serve.

Nutrition Facts:
Calories: 288
Carbs: 34g
Fat: 3g
Protein: 33g
Sugar: 24

Did I mention that this is good anytime of the day? Breakfast smoothie, mid-day snack, dessert, or post workout treat!

Thea's Clean Eating Chunky Monkey Cupcakes

Don't we all love chocolate? Oh man, I know I do! I am not going to lie, and mix that with peanut butter and some banana and I'm in heaven. I rarely indulge in cake-y things because I literally will eat it all if it's in front of me! Let's be real it's hard to feel good about yourself after eating a big piece of chocolate cake. Now, after making this recipe, I have a guilt-free delicious and rich dessert! This week I decided to make my friend Maggie some birthday cupcakes. I searched high and low for recipes that are clean and healthy. I couldn't find any that were chocolate-y (most were like apple or carrot). We all need dessert every once in a while, and I prefer mine rich and YUMMY. I made up this recipe, and kinda just was adding things here and there to make the consistency seem right. It turned out DELICIOUS I am so happy with it! I hope some of you get the chance to make it <3 Ingredients: v 1 cup unsweetened cocoa powder (I used Ghiradelli) v 1 1/4 c. stevia v 1/4 c. whole wheat flour v 1 c. fat free greek yogurt v 1/2 c. unsalted natural peanut butter v 3/4 c. almond milk v cinnamon to taste (I like a lotJ) v 1/2 tsp. Vanilla extract v 1 egg plus 2 egg whites v 1/4 tsp. Salt v 1/4 tsp. Baking soda 1. Preheat oven to 350 degrees. Line 12-cup muffin pan with paper liners. 2. In large bowl, mix dry ingredients (cocoa, stevia, flour, salt, and baking soda_ 3. in a medium bowl mix moist/wet ingredients (peanut butter, almond milk, greek yogurt, vanilla, eggs) 4. combine both dry and wet ingredients and mix together. 5. fill cupcake liners 3/4 full. 6. bake in over for 40-45 min. 7. let cool 8. When completely cool, frost!

Frosting:
1/2 mashed banana
1/4 c. peanut butter
1/4 c. unsweetened cocoa powder
1/4 c. greek yogurt
6 packets truvia

Just mix the ingredients and add some almond milk if needed to thin out.

Top the cupcakes with a piece of dark chocolate and your ready to enjoy a little piece of heaven!

Thea's Cinnamon Carrot Yogurt- with puffed wheat

Thea's Cinnamon Carrot Yogurt

1c. Fage total 0% greek yogurt
4 oz. jar baby food carrots(sounds weird but mixes well with yogurt)
cinnamon to taste
2 packets stevia

calories-160
Protein-20
carb-18

I added 1 cup of puffed wheat to mine
total nutrients

with puffed wheat
calories- 220
protein 23
carb- 30

tip: this recipe also tastes DELISH with baby food pumpkin!! add allspice, cinnamon, and nutmeg!!

Thea's Guilt-free Chocolatey Yogurt Dessert

This dessert is absolutely amazing! It can be eaten for breakfast, and even a snack. When I want a little chocolate fix at night, instead of reaching for the tub of ice cream I either eat this or have a chocolate protein shake

Guilt-free Chocolate Yogurt
1c. Fage total 0%fat plain yogurt
1 tbsp unsweetened cocoa
2 packets truvia or stevia

MIX EM ALL UP AND ENJOY!!

Calories- 135
protein-21
carb-12

Optional: I usually add in chopped unsalted almonds and walnuts for a little crunch!