Weight loss: Kitchen gadgets that help you lose weight

If you’re on the road to a healthier you, these must-have kitchen items will help you on your way

Weight loss: Kitchen gadgets that help you lose weight

 

Losing weight means making some changes, so it’s important to equip yourself with the right tools for success. Nowhere is this more important than in the place most of our diet goals come unstuck – the kitchen.

Spiraliser

If eating healthy is new to you, you’re going to need to employ a bit of mental trickery. Replacing pasta with vegetable noodles is a great way to reduce your carb intake and eat more vegetables.  But let’s be honest, if you’re a hard-core spag bol kid you’re going to need that fake pasta to look as close to the real stuff as possible.  

Sometimes just the action of being able to twirl something around your fork is enough to make you feel like it’s the real thing. Grab yourself a spiraliser – this device turns your vegetables into healthy pasta so you won’t be attached to a peeler for hours trying to DIY. The result is something that looks pretty close to spaghetti but just a little bit greener.

Steamer

This is essential for every healthy kitchen because when you’re looking to lose weight, there’s no better way to cook than with hot air. Plus, preparing a meal is as simple as chopping ingredients, boiling some water and letting physics do the work.  Once you get into the habit of using one of these you’ll never be able to live without it.

I’ve been known to MacGyver one out of whatever’s available (I once sunk so low as to try and steam through towel). Lucky for you, you can buy one just about anywhere so you don’t have to cook using something you pulled out of the linen press.  

Tupperware and zip lock bags

Nothing will help you achieve your weight loss goals like preparing your meals in advance.  If you’re not a natural lunch packer, it’s time to get acquainted with the Tupperware aisle of the supermarket and stock up on zip lock bags.  You don’t need to cook a weeks worth of meals on Sunday. It can be as easy as preparing a little extra each night and popping it into a Tupperware container for lunch the next day.

No more worrying about wasting money on buying lunch, or wandering around looking for healthy options only to cave in and grab a burger. If you’ve got your meals and snacks prepared sticking to your diet goals will be a piece of (sugar-free) cake.

Small plates and bowls

Meals have a tendency to expand to the size of the crockery they’re served on, so it’s time to stop dishing your dinner onto something that resembles a lazy Susan. You don’t have to borrow the kitchen set from your kid’s dolls house but it’s important to take a look at the size of your crockery and see if it’s working against you.

Mandoline slicer

If your idea of cooking is opening a packet you’re going to need your food prep to be easy. With a mandoline slicer you can chop, slice and shred vegetables in seconds. It can even julienne and we all know that’s some Masterchef level stuff. Before owning one of these I couldn’t imagine uttering the words ‘I might make coleslaw.’ Now I could whip one up in minutes. (Just remember to use the safely guard – you don’t want the saying ‘I poured myself into this dish’ to be literal).

What the experts say…

Want even more ideas to add to the shopping list? Here are some suggestions from health experts: 

Dietician and Exercise Physiologist, Gabrielle Maston

“A blender is a must have to make simple and delicious meals.  In less than five  minutes you can whip up a fruit and veggie smoothie and run out the door.  Or if you have more time up your sleeve you can make a creamy heart warming soup.” 

Nutritionist and Exercise Physiologist, Dr Bill Sukala 

“A digital food scale can be a great way to train your brain to recognise what constitutes a single serve.  For some products this is much smaller than you’d think so it’s easy to overeat.  Once your brain understands what a portion looks like, you can graduate from using the scale.”

So get out there and get your kitchen on your side.

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The Dumbbell Shoulder Workout to Build Cannonball Shoulders

To build robust shoulders you need to target them from multiple angles to activate all three heads of the deltoid muscle. Dumbbells are the perfect tool for the job. While barbell moves often require a spotter, and most machines fix your movement in one plane of motion, dumbbells require all your stabiliser muscles to work, force your core to hold everything together and offer plenty of versatility with every exercise.

This three-part shoulder complex from trainer Tom Dyer puts dumbbells to good use in targeting all three heads of your deltoids, helping you increase and maintain tension on the muscles, starting with the weaker rear deltoids and finishing by hitting all three in one big-hitting lift even Arnold Schwarzenegger would be proud of. Do ten reps of all three moves without stopping or putting the weights down, then rest for 90sec. Do three rounds in total.

RECOMMENDED: Shoulder Exercises

Bent-over reverse flye

Dyer says “The rear deltoids are the weakest muscles in the shoulders so it’s best to start with them when you’ve got the most energy. Aim to hold the top of the lift for a second before lowering.”

Holding a dumbbell in each hand, bend your knees slightly and lean forward 45° from your hips. Hold the dumbbells together below you and keep your shoulder blades retracted. With your arms slightly bent, raise the weights out to your sides until your arms are parallel to the floor. Slowly return them to the start.

Form fix As soon as you use a bit of extra momentum from your legs or hips you’ll be shifting the tension away from your rear deltoids and rendering this exercise useless – reduce the weight rather than giving your muscles extra help. Using “weedy”-looking dumbbells might make you feel slightly emasculated, but this muscle wasn’t designed for shifting huge weights.

Lateral raise

Dyer says “This involves a similar movement but by standing upright you’re switching the focus to the medial deltoids, the middle muscles of the shoulder. Focus on keeping your form, lowering the weight slowly to challenge the muscles on both sections of the lift.”

Stand tall with your core braced and feet together. Hold the dumbbells together in front of your abdomen with palms facing each other. Leading with your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Stop at shoulder height, then slowly return to the start.

Form fix This is probably the most misused and abused move you’ll see in a gym. As with reverse flyes, you’ll see people hulking the weights up, rushing through a set and strutting off smugly after dumping the weights on the floor five reps in. That’s missing the point entirely. Go light, go slow and keep your body upright and neck relaxed so you don’t shift the emphasis onto your traps. To truly get the best out of this lift, at the top of the move tilt your wrists forwards as if pouring from a jug.

Arnold press

Dyer says “By now your shoulders should be screaming. Finish off with the Arnold press, a move pioneered by the Austrian Oak during his bodybuilding days. It uses all three heads of the deltoids so even when you’re tiring you can work all the muscles of the shoulder harder for the biggest growth and strength gains.”

Curl the dumbbells up and bring them in front of you so your palms face you. Press the weights above your head until your arms are straight, twisting them as you go so your palms end up facing forwards. Reverse the movement so that the weights are in front of your chest again. That’s one rep.

Form fix As with both previous moves, the aim is to maintain tension on your shoulder muscles as long as possible to make them grow back stronger. To do this, stop fractionally short of full extension at the top of the move, and only lower the weights until your upper arms are parallel with the floor.

Find out more about trainer Tom Dyer, visit ultimatecityfitness.com

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“I’ve cried numerous times in yoga”

How Kaley Cuoco is using exercise to get through her divorce.

Photo: Instagram

As a Big Bang Theory obsessive, I hate to think about brilliant Kaley Cuoco doing anything other than doing what she does best – smile. But in a very open and honest interview in the December issue of US Women’s Health magazine she’s opened up about how she coped with her divorce from ex-husband Ryan Sweeting. They split in September last year after just 21 months of marriage.

Kaley, 30, says, “I’ve cried numerous times in yoga. The best part is I’m sweating so bad no one can tell.”

Her focused workouts didn’t end there; she also found SoulCycle classes therapeutic. “It’s so dark, you can cry in there too. Everyone’s going through stuff in their lives, every single person.”

Kaley, who’s a keen rider with several horses at her ranch in Simi Valley, California, turned to them for comfort. “For a month straight I would talk to my horse and just bawl,” she says. “Finally I went out and the crying didn’t come. I was like ‘I think I actually got through this’.”

RELATED: 8 surprising celebrity yogis

On yoga:

“I used to not enjoy working out and I found something that I love and it is yoga. I absolutely love it. Sometimes, do I want to get up and do it in the morning? No. But when I get out, I feel a million bucks.”

On her daily diet:

Morning: “When I wake up in the morning I have the same little peanut butter on one piece of toast every single morning.”

Midday: “I have a sandwich halfway through the day. Half. Always eat half… we eat our entire plate and by the end we just want to fall over because we’ve totally overeaten.”

Later: “If you’re still hungry eat it later, but if you think abut it you don’t really need it. So that’s been a really good tip for me.”

Night: “When I get very hungry at night – which is my biggest problem – I go for some fruit. So just like an apple, an apple and peanut butter or celery or something to curb my appetite.”

RELATED: This is what the “fittest woman on earth” eats every day

On being a pescatarian:

“I eat a little it of fish, but no more meat – I’m done [with eating meat]. So a piece of salmon for dinner and vegetables.”

On cosmetic surgery:

“Years ago I had my nose done. And my boobs – best thing I ever did. Recently I had a filler in a line in my neck I’ve had since I was 12… I don’t think you should do it for a man or anyone else. But if it makes you feel confidence, that’s amazing.”

Exercise will help you deal with stress and release unwanted emotions. It’s a fast way to channel your energy into something positive.

RELATED: A dietitian rates what top celebrities have for breakfast

Best breakup workouts…

• Yoga: focus on your inner self and let any tears mix with sweat as you focus on your downward facing dog. Will also help you sleep more peacefully.

• Spinning: sweating it out to high-energy music and flooding your body with endorphins will help you heal a broken heart.

• Circuits: intense exercise will give you a break from your overwhelming thoughts and emotional pain for a while.

• Running: set yourself a target and train towards it. Get your earphones in, start running and chase that runner’s high.

• Boxing: take out all your anger and frustration on the bag. Throwing punches will relieve your stress.

• Swimming: tears? What tears? Keep your focus on hitting 50 or 100 lengths.

• Weight training: will literally help you build your strength, feel powerful and build your willpower.

• Crossfit: no time for thinking and you’ll join a community of supportive people focused on their health.

For more from Corrine, follow her on Facebook here.

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Why Small Fitness Studios Beat Big Gyms

When it comes to fitness, many people default to paying for memberships in big gyms because it’s the most obvious, commercial and widely accepted solution to meeting fitness needs. However, just because you’re paying your bill each month doesn’t mean you’re getting the proper fitness training and exercise that your body needs. By the same logic, just because the equipment is there in front of you it doesn’t mean you’re going to use it correctly or at all. Big, corporate-run gyms may be alright for some, providing plenty of machines and classes, but they do not account for one of the biggest factors in fitness: your mind.

Many fitness gurus will tell you that it is not your body you must conquer when pursuing fitness goals; it is actually your mind. It is extremely challenging and rare to achieve major fitness goals without some sort of help. Results depend heavily on the right workout, the right diet, consistency and the right form. Without someone there to check you when your form is off, help you develop a routine and an appropriate diet, and hold you accountable for when you miss a workout, you could easily lose your focus, momentum and motivation. To combat this, big gyms do offer trainers, but these trainers are not always certified and often have so many clients that they are forced to apply a one-size fits all approach to keep up with their clientele.

As more and more people have become conscious of these facts, small, local fitness studios have seen a steady uptick in memberships over the past few years. More people are realizing that a more focused, private setting will allow them to work smarter, not harder, and will give them the results that they’re looking for quicker. Boutique fitness studios offer more lazer-focused, small group classes which are more cost effective than a dedicated trainer but that give you much more personal attention than simply working out on your own in a big gym.

Less distractions

Gyms can often be filled with people having conversations, chatty friends and acquaintances who will want to talk to you, TV screens, showboaters who enjoy strutting their stuff and well, let’s face it – distractingly attractive people. All this takes your focus and attention away from finishing your workout fast, keeping your heart rate up and keeping your form. Smaller gyms offer more privacy and more ease for you to focus on the machines that you need to be on for your specific fitness goals.

Less intimidating

Remember those showboaters we mentioned earlier? For some people, these showboaters work as motivation; but for others, it may be a source of intimidation, making them feel like they are not fit enough to be working out around them. This could mean many things, from you losing your form, exaggerating your movements, or doing more or less reps than you should. All of this will drain the effectiveness out of your workout. A smaller gym feels more comfortable and private, where you will have less eyes on you; the people that go to smaller gyms are not there to show off – they’re there to get results and you will feel this sense of focus when you’re there; it will inevitably rub off on you.

Specialized Methods

Smaller fitness studios often specialize in specific methods and equipment that can deliver better results in a shorter amount of time. Specialized methods like the Power-Plate system offer more efficient workouts than many traditional options. This particular choice is a machine that gives muscles a high-speed workout using vibrations that stimulate contraction and relaxation. In a normal exercise session, human muscles contract once or twice a second, but by standing on the Power-Plate, the vibrations cause an automatic reflex muscle contraction of 30-50 a second. Because of this increased intensity and effectiveness, the Power-Plate is a big time-saver. Many muscle groups are activated at the same time. Just 30 minutes on the Power-Plate will have the same results as 90 minutes of conventional strenuous training. This particular method even helps your body to continue burning calories after your session.

More focused attention

One thing you’ll definitely see a difference in is the attention you get; your instructors have a smaller group to watch as you do your workouts. In big gym classes, you’ll get lost in the shuffle, as just another face in a sea of sweaty faces. In smaller fitness studios, they’ll be able to spot you faster if you’re doing an exercise with the wrong form. They’ll catch you if you slack. Best of all, you’ll get more one on one time with the instructors and more customized attention which will be closer to personal training, without the expensive monthly price tag.

The Philosophy on Equipment: Quality over Quantity

Mega gyms have so many machines that working out on your own in a sea of contraptions you’re not sure how to work could be discouraging and overwhelming. Smaller gyms tend to have just the right mix of machines that are targeted at different areas of the body; there are often a small enough number of machines that your trainers have time to show you just how to use each one properly.

More Accountability

When you walk into a big gym, the only person who notices is yourself and maybe a few other gym rats who you probably don’t even talk to. You are just another scanned membership card to the front desk staff who’s just waiting to clock out. Other than that, if you miss a full week, the only person who is going to hold you accountable is you. This is rarely enough to motivate you to maintain consistency. At a smaller, boutique fitness studio, the groups tend to be much smaller and will definitely notice and comment on either your absence or your progress. You’ll be less likely to miss when your instructors and peers are rooting for you! Beyond just a guilt trip, the atmosphere is typically so close-knit that you will be looking forward to showing up; like an athlete looks forward to joining his or her team for practice, you’ll be itching to get to the gym to put in some work.

Smaller fitness studios, like Streamline Vibrations in Miami, where you will find the Power-Plate method, now make up approximately 21% of the $22.4 billion fitness industry in America. An astounding 45% of people have left their full-service gyms for these smaller, boutique studios, according to the New York Times. This number will likely continue to grow as more people become more serious and strategic about their fitness.

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OMG! Unicorn toast is here…

…and it’s not even bad for you.

Photo: vibrantandpure

This story originally appeared on kidspot.com.au, published here with permission.

We’ve found a new pastel-coloured food obsession that is super pretty… minus the sugar of fairy bread.

We’re calling it unicorn toast – and it looks a little something like this:

How do you even DO that?!

While it looks as though the toast maker has simply gone and bought a tub of Betty Crocker frosting and dyed it a bunch of pretty colours, it’s actually much healthier for you than it seems.

It’s made of almond milk cream cheese, which is infused with natural colours and flavours like beetroot juice, turmeric root, blueberry powder and spirulina. (You know, because health food buzzwords are all the rage these days.)

RELATED: Mango Eaton Mess

It’s like edible painting

Adeline, the genius unicorn toast creator who is also the food stylist behind Vibrant&Pure Wellness, is doing a great job of making healthy foods sound really fun.

“Decided to play around with some paint (cream cheese) and a canvas (toast),” she wrote on one of her Instagram pictures … and we can totally imagine our toddlers getting on board with that type of meal!

“The colors of almond milk cream cheese are: orange (juiced turmeric root) purple (freeze dried blueberry powder) light pink (pomegranate juice and raspberry dust) dark pink (beet juice) light green (chlorophyll drops) light blue (spirulina).

But wait, there’s more!

For those of you with a more developed palate, this cream cheese paint also works as a great base for a plethora of other toast creations.

RELATED: Jessica Sepel’s raspberry and coconut glow bowl

Here’s some inspiration to get you started:

Then again, if that all looks too overwhelming, there’s no shame in keeping things simple.

BRB. Off to eat a rainbow.

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Core Performance and Intel Partner to Advance Fitness Technology

In the News

Are you making the best use of your time in the gym? No doubt you’re working hard, but chances are you can benefit from working smarter—whether you’re exercising for 15 minutes or an hour. One of the ways in which Core Performance is aiming to help people train more efficiently is with breakthrough technology like the CPro (featured in Wired magazine and shown in the video below). 

The CPro combines traditional gym elements like a pull-up bar and adjustable bench with air-powered resistance, a Power Plate, and interactive monitor. Users enter inputs on how they feel while the Core Performance Logic Engine generates a personalized workout based on their goals, fitness level, and evaluation data.

In addition to prescribing personalized workouts, the CPro allows you to preview exercises, pause video to examine form, and track repetitions. What’s more, the CPro records your training data, so you can actually look back at historical data to see how far you’ve come or how much power you exerted on your last repetition.

The CPro is powered by Intel technology. Check out the video to learn more about how Intel’s advances in fitness are helping people train more effeciently.

Tags:
Training, Health, Build Muscle, Weight Loss

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7 Plateau Busting Tips

When you’re busting your butt, watching your diet, and pushing your limits trying to change your physique, it can be frustrating when you find that your results have stopped. Many people will fall off the wagon and start slacking off at this point, rather then pushing through the plateau.

If you’re serious about your goals then you need to learn to push through these plateau’s. There are many things you can do when you hit a wall, and here are a few minor tweaks that will help keep things fresh and revitalize your results. Consider these plateau-busting tips:

Reversing the order that you perform your compound exercises is one of the simpliest ways to change the way in which your body is worked. This will help confuse the body and promote new muscle growth.

Here is an example of a chest routine.

1. Flat Bench Press

2. Incline Bench Press

3. Weighted Dips

4. Dumbell Chest Flyes

Reversing your compounds lifts would look like this:

1. Weighted Dips

2. Incline Bench Press

3. Flat Bench Press

4. Dumbbell Chest Flyes

Dumbbell flyes would still be the last exercise you do because it is not a compound movement. This may seem like a very basic change but sometimes the simple tweaks can lead to big gains.

Simply switching your reps and sets is another simple but effective way to bust through a plateau. Instead of doing your normal 4 sets of 10, try doing 10 sets of 4. This turns the workout into an intensity workout and will help you increase your strength.

Just like the body can adapt to a workout, it can also adapt to a diet so try switching up the foods you eat. If you’ve been eating chicken breasts, salmon and eggs for the past few weeks try changing them for alternative proteins for a week. It can be very easy to get bored of a diet so be sure that you don’t eat the same proteins more then once a day.

If your looking for other proteins sources try scallops, tilapia, sable fish, beans, bison, turkey, greek yogurt, quinoa, or even chocolate milk.

Truth About Abs

Listening to music when you train is a great motivator, get yourself an mp3 player and listening to something uplifting that gets you in the training mood. Many athletes find that listening to music gets them into a mindset when training and has helped them achieve a much better workout then what they would have done without it. Listening to music is also a great way to help you get rid of any distractions.

When your in the gym take a look around at everyone, you’ll see that most of the people training don’t have a training partner. In fact only around 25 percent of people actually have a training partner. Having a good training partner can help motivate you and breathe new life into your workout.

It’s always good to find someone who may be a little more advanced than yourself, you’ll find yourself with more energy than you thought you had. Even the pro athletes have a training partner to push them further. Some professional athletes will pay for a good training partners.

How long are you resting between sets? 30 seconds, 50 seconds, or more. Are you getting stronger each week or are you just resting for longer?

A good way to keep track of your strength is to wear a stopwatch and time your rest between each set. Keep your workouts honest and consistent.

Finally, if you have hit a plateau taking some time off from the gym can do wonders for the body. If you are feeling tried and unmotivated take a week off and you will come back feeling fresher and more focused. However, don’t just laze about doing nothing spend some time with friends and family, go for walks, do some relaxing activities or maybe try doing some yoga. Taking a week break every 3-4 months is a good idea for anyone training as it can help you stay on track and avoid hitting a plateau.

If you have any plateau-busting tips please share them in the comments!

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Most Important Muscles for Runners

Movement

aarmono / flickr

Forget the vanity associated with your ab muscles. The muscles with the most upside for runners are your hip muscles, according to new research out of Canada.

After reviewing over 20 years worth of previously published studies, the scientists concluded that weakness in a runner’s hip muscles significantly increase their risk of chronic knee pain, shin splints, Achilles tendonitis and pain in the sole of the foot.

“The hip muscles are responsible for stabilizing the leg during running,” explained lead researcher Dr. Reed Ferber, M.D., of the University of Calgary. “If these muscles are weak or become fatigued easily, there is less control of the leg and the risk of injury increases.” 

If your hip abductors (on the outside of your hip) are weak, your knees will then roll too far inward with each running stride, increasing the risk for patellofemoral pain syndrome, which causes pain under and around the kneecap. Or, iliotibial band syndrome, where pain arises in the outside of the knee. Of the 70 percent of runners who suffer an overuse injury each year, about half of those injuries occur in the knee.

The good news: Ferber found that just six weeks of hip-muscle training can alleviate pain from various running injuries in most patients, while building up protection from future injuries. Visit our exercise library for hip strengthening moves or start a training program today.

About The Author

David Schipper
– David began writing for CorePerformance.com in 2008, after spending six years at Men’s Health magazine digging up the newest scientific research in health, weight loss, nutrition, muscle and cardiovascular fitness.

Read Full Bio

Tags:
Outdoor Recreation, Health, Build Muscle, Reduce Pain, Running, Hip, Race

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5 foods that send you on an unhealthy eating spree

Nutritionist Lisa Guy lists the five foods that will set you off on a calorie fest. You have been warned!

5 foods that send you on an unhealthy eating spree

 

Hands up who has ever demolished a packet of biscuits without even realising? Processed junk foods that are high in fat and sugars are great at getting you to eat more and more. Giving into these foods can often open the floodgates to overeating unhealthy foods! Here nutritionist Lisa Guy lists 5 common trigger foods that can set you down the path towards an unhealthy eating fest. 

1. Chocolate

When you eat chocolate you release the same chemicals as when you’re in love. You get an increase in endorphins, which are the brain’s pleasure chemicals. Chocolate also contains tryptophan, needed to produce serotonin, another one of our feel good hormones. No wonder chocolate is one of the most turned to comfort food.

1. Chocolate

2. Donuts and cake

When you eat sugary processed foods like donuts and cake you secrete insulin to help drop your blood sugar levels. This also relaxes your stomach muscles, which allows you to eat more before you start to feel full. These foods are low in dietary fibre too. Fibre makes you feel satisfied and full after eating, so you are less likely to overeat. Sugary foods also boost your ghrelin levels, which is the hormone that stimulates our appetite and increases our cravings. 

Read: How to quit sugar 

2. Donuts and cake

3. Greasy take-away foods

Eating greasy foods like fried chicken, hot chips, pizza and hamburgers can actually increase your appetite for days after. Eating these foods high in saturated fats can make you become resistant to the appetite-suppressing hormone leptin and insulin. 

Read: How to control hunger pangs 

3. Greasy take-away foods

4. Sweet biscuits

Stopping at just one can be extremely difficult for many. Sugary treats like this can not only affect you emotionally but can affect you physically too. After eating sugary foods like biscuits your blood sugar levels go soaring, giving you a short burst in energy, only to plummet again soon after, leaving you feeling flat, irritable and craving more biscuits. If you give into your craving the vicious cycle goes on. The more of these sugary processed foods you eat, the more unstable your blood sugar levels will be, which in turn will worsen your sugar cravings.

Read: 10 easy and healthy snack options

4. Sweet biscuits

5. Ice cream

You’ve heard about these foods being addictive, this is because when you indulge in these sugary and fatty foods your brain releases endorphins, which make us feel good. Even just thinking about them can stimulate the reward area of your brain to release dopamine, the same region that is activated when you drink alcohol or take drugs. This gives you a feeling of pleasure and enhances your awareness of the food even more, making the craving difficult to forget about. 

5. Ice cream

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Wholesome Patisserie’s raw cookie dough cake

Decadent chocolate filling sandwiched between two layers of raw cookie dough. There are absolutely no nasties in this recipe so consider it guilt-free salivating.

Photo: Wholesome Patisserie

Prep time: 30 minutes

Total time: 1 hour 30 minutes

Serves 6

Makes: 1 round cake

Ingredients:

COOKIE DOUGH

2 cups gluten free oats

1 cup desiccated coconut

1 cup almond butter

1/2 cup honey

3 teaspoons vanilla bean extract

CHOCOLATE FILLING

3/4 cup raw cacao powder

1/2 cup + 2 Tbsp Cocobella Coconut Water

2 tablespoons honey

1 tablespoon maple syrup

2 tablespoons peanut butter

1 teaspoon vanilla bean extract

2/3 cup desiccated coconut

METHOD:

COOKIE DOUGH

1. Line a 8” x 8″ round cake tin with parchment paper and set aside.

2. In a large mixing bowl, combine oats and coconut.

3. Add almond butter and honey. Mix together with your hands or a wooden spoon.

4. Pour in vanilla and mix until well combined. The mixture should now be holding its own shape when pressed together.

5. Split mixture into two even amounts.

6. Press one half of the mixture into prepared cake tin. Place in the refrigerator. Set other half aside.

CHOCOLATE FILLING

1. In a medium sized mixing bowl, combine cacao and coconut water and mix until smooth.

2. Stir through honey, maple syrup, peanut butter and vanilla.

3. Add coconut and mix until thick and well combined.

4. Pour mixture over the base cookie dough layer, spreading it out evenly.

5. Place in the freezer and set for 30 minutes.

6. Press the other half of the cookie dough mixture over the chocolate filling, spread it evenly.

7. Place back into the freezer for 15 minutes. Serve and Enjoy!

NOTES:

Store cake in the refrigerator, in an airtight container for 1 week. Keep in the freezer on hot days and if the chocolate filling begins to melt.

This recipe is from Wholesome Patisserie. For more recipes like it visit wholesomepatisserie.com.

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