While Cinco de Mayo is an "optional" holiday in Mexico, in the United States it is a day to have a fiesta and celebrate Mexican culture and heritage, particularly in communities with large Hispanic populations. If you are planning a Cinco de Mayo celebration of your own, then today's post is for you. Whether you just simply want to celebrate with a healthy sugar-free, low-carb Cranberry Margarita or you want to make a complete Mexican dinner, I've collected my favorite Mexican-American healthy recipes just for you! By clicking on the picture, you will be taken to the recipe which is just waiting for you to try. 

From left to right, top to bottom: Beef Enchilada Cabbage Rolls, Mexican Hash, Taco Pizza, Margarita for One, Tamales with Ancho Chile Sauce, Carnitas, Mexi "Cauli" Rice, Enchilada Soup and Mexican Hot Chocolate. Not Pictured: Taco Seasoning.

Cranberry Margarita
Recipe by Healthy Living How To

Printable Recipe

Serves 1

Ingredients

• 6 oz. Club Soda
  
• 1 1/2 oz. Tequila
  
• 1 oz. Fresh Lime Juice
  
• 2 oz. Cranberry Syrup
  
• 1/4 tsp. Pure Orange Extract
  
• 25-30 drops NuNaturals Pure Liquid Clear Stevia
  
• Lime Wedge & Salt for the Rim

Directions

1. Wet rim of glass with lime wedge, then dab rim into salt while slowly turning the glass.

2. In cocktail shaker, stir together, tequila, lime juice, cranberry syrup, orange extract and stevia.

3. Pour in club soda and gently stir.

4. Fill glass with ice and pour margarita over top.

5. Arriba, abajo, al centro, salud! 

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.     

Health experts agree there is a clear association between a diet high in fruits and vegetables and reduced risk of chronic disease. Phytonutrients, naturally derived plant compounds, particularly antioxidants, are increasingly being shown to help optimize human health. Among the fruits richest in health-promoting antioxidants, cranberries rank right up there at the top. According to Rui Hai Liu, M.D., Ph.D., a leader in the area of cranberry research, "Cranberry extracts have been shown to exhibit potent antioxidant activity, inhibit LDL oxidation and have anti-bacterial and anticancer activities. The phytochemicals present in cranberries, especially phenolics and flavonoids, appear responsible for these health benefits." 

The most commonly consumed form of the cranberry is juice processed from the berries and typically produced by adding generous amounts of sugar and water. You won't derive the health benefits that cranberries offer from drinking commercially prepared cranberry flavored sugar water. In fact, according to The Cranberry Institute, "many cranberry juice products commonly available to consumers, including cranberry juice cocktail, contain 27 percent cranberry juice, NOT 100 percent." 

Making your own unsweetened cranberry syrup from fresh or frozen cranberries is quite easy. Not only can the syrup be combined with water and stevia to make cranberry juice, it can also be used in sauces and adult beverages. I've been using my most recent batch of cranberry syrup to make a sparkling cranberry drink by mixing it with club soda and stevia. Ahhhh, so thirst quenching!

Although I came up with this basic cranberry syrup with the intention of diluting it and drinking it, it could also be used in place of pancake syrup. I am sure it would be amazing over any of my healthy waffle or pancake recipes. Don't forget to add some stevia or xylitol though to sweeten it, or you will end up with a very tart syrup.

A little foreshadowing, wink, wink, I also have a cranberry margarita in the works for Cinco de Mayo and a to die for cranberry barbeque sauce. 

Finding fresh cranberries may prove futile at this time of year, but health food stores typically carry organic frozen ones. I stocked up at the end of last holiday season, and purchased several pounds of fresh cranberries and then froze them. Remember this tip next Thanksgiving when you see them marked down to move, fresh cranberries can be frozen for up to a year. 

Cranberry Syrup
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 1 Minute
Cook Time: 15 Minutes
Makes: 20 - 2 oz. Servings

Ingredients

• 12 oz. Fresh or Frozen Cranberries
  
• 4 c. Filtered Water

Directions

1. In a saucepan on medium-high, combine water and cranberries.

2. Cook cranberries until they all pop.

3. Mash popped cranberries with a slotted spoon and remove from heat. Let stand for 5 minutes.

4. Pour cranberries into a high-powered blender and blend on high for 1 minute.

5. Strain syrup through a fine mesh sieve, cool on counter in glass jar, cover and refrigerate. 

SUGAR-FREE SPARKLING CRANBERRY JUICE
only 10 calories and less than 2g of carbs!!!!
Printable Recipe
In an ice-filled pint glass, combine and stir...

2 oz. Cranberry Syrup
8-10 oz. Club Soda
25-30 Drops  NuNaturals Pure Liquid Clear Stevia

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.    

Last week I shared the Healthy Living How To version of a healthy chocolate chip cookie made with almond and coconut flour. The end result was an amazing gluten-free, dairy-free, low-carb cookie that is guilt-free and satisfies your inner cookie monster. I didn't think healthy chocolate chip cookies could get any yummier....but that didn't stop me from trying.

I am a deep dark rich chocolate lover. An obvious upgrade to the original healthy chocolate chip cookie recipe is to amp up the chocolate by simply adding more of it. Instead of adding more chips, I added more chocolate, in the form of dark cocoa powder and reduced the almond flour.

After making a fresh batch of healthy Chocolate Chocolate Chip Cookies, I let my own tastebuds do the testing and then showed up at a Jim LaValle lecture with sweet treats for my Life Time Weight Loss friends. Feedback was good and I came home with an empty container. If you are a chocolate lover this is the cookie for you, with the combination of dark cocoa powder and 70% dark chocolate pieces you won't be disappointed.

Just when I thought I had died and gone to chocolate cookie heaven I got one more idea. What else goes well with chocolate? We all know the Girl Scouts got something right when they created Thin Mints, and it wasn't the "thin" part. I don't think anyone would buy their cookies if they were called "fat" mints. Anyways, moving along...

Last week, I was standing on a kitchen stool doing some rearranging in our baking cupboard, when I noticed I had a fresh unopened bottle of pure mint extract. I moved it down a few shelves so it was more visible and have been waiting for the right inspiration to use it. Another family celebration over the weekend, this time my dad's birthday, and I was inspired. Voilà, healthy Mint Chocolate Chocolate Chip Cookies.

On Sunday, my family gathered for a birthday celebration. I showed up with four dozen cookies and fresh made almond milk and once again left empty handed. These healthy cookies were a hit with everyone, even the little kids. And to be perfectly honest, it makes me feel a little smug knowing my niece and nephews who are no strangers to sugary-filled treats were noshing on these cookies none the wiser!

Chocolate Chocolate Chip Cookies
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 10 minutes
Bake Time: 17 minutes
Makes: 2 dozen

Ingredients

• 2/3 c. Almond Flour
  
• 1/3 c. Hershey's Special Dark Cocoa Powder
• 1/2 c. Coconut Secret Raw Coconut Flour
  
• 1 tsp. Rumford Baking Powder
• 1 tsp. Baking Soda
• 1/8 tsp. Celtic Sea Salt
• 1/2 tsp.  Bob's Red Mill Xanthan Gum
• 1/2 tsp. NuNaturals Pure White Stevia Extract Powder 
  
• 2/3 c.  Smart Sweet Erythritol, Non-GMO
• 3 Large Organic Pastured Eggs
• 1 tsp. Organic Vanilla Extract
• 1 tsp. Pure Mint Extract (optional)
• 1/3 c.  Nutiva Coconut Oil, Extra Virgin, Organic
• 1/2 c. Whole Foods Brand 70% Dark Chocolate Baking Chunks  

Directions

1. In medium mixing bowl, sift together almond flour, cocoa powder, coconut flour, baking powder, baking soda, salt and xanthan gum.

2. In a separate bowl, with electric beaters on medium, cream together coconut oil, extract stevia and erythritol. Then beat in eggs one at a time.

3. Add dry ingredients to wet ingredient and mix until dough starts to form.

4. To the dough add chocolate chips and mix with your hands.

4. Divide dough and roughly shape into 24 balls.

5. Bake on parchment lined baking sheet at 350 for 7 minutes.

6. Remove from oven and with the bottom of a glass slightly flatten cookie.

7. Return to oven for 10 minutes or until lightly browned.

8. Cool on rack.

9. Enjoy with a glass of almond milk! 

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.   

Do you know how many servings of fruits and vegetables are recommended per day for robust health? According to the Healthy Way of Life Food Pyramid it's 9-11 servings with a 4:1 ratio of vegetables to fruit. A super easy way to give your veggie intake a boost is to make a Green Smoothie.

I'll admit I'm a novice when it comes to green smoothies. I have perused my fair share of recipes, however, never dabbled in making them as most are loaded with fruit which also means they are loaded with sugar. I wanted to come up with a refreshing recipe that not only tastes good but is loaded with veggies meanwhile keeping the sugar low. This recipe was my first stab at it and I have to say, it turned out quite good.

I started with about a cup of cubed jicama. I picked this root vegetable because it is on the sweeter side, reminiscent of an apple and can be eaten raw. Jicama is loaded with fiber and water. To this I added twelve baby carrots, which are great for juicing and contain potent cancer fighting properties. Next up, two stalks of celery, another water loaded veggie with superhero blood pressure lowering powers. Lastly, in the veggie department, I added a couple handfuls of spinach. A great source of vitamin K and calcium along with several other antioxidants and anticancer agents. You'll notice, there's no berries or bananas, which are common green smoothie ingredients, instead I added a whole peeled lemon. Low in sugar but not in flavor this added just the right twist of tartness.

I made my very first green smoothie with the aforementioned ingredients along with ice, water and stevia. It was very refreshing and no hint of bitterness. I decided to give the recipe a second go, adding some fat and protein in the form of homemade almond milk and a scoop of VeganMax (pea/rice protein powder). It was outstanding! The best part was knowing how simple it was to get half a days worth of veggie power in one sitting, I was satisfied but not stuffed, which sometimes a lot of veggies does that to me.

This 4:1 Green Smoothie delivers the perfect ratio of vegetables to fruit. One serving gets you halfway there...to fulfilling the daily recommendation. To give your daily veggie intake another bump, try a couple of my favorite recipes, like Kale Chips, Mexi-Cauli Rice and Zoodles. 

4:1 Green Smoothie
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 2 minutes
Blend Time: 3 minutes
Serves: 1

Ingredients

• 1 c. Jicama, Peeled & Cubed
  
• 12 Baby Carrots
  
• 2 Large Stalks Celery
  
• 2 Large Handfuls Spinach
  
• 1 Small Lemon, Peeled
  
• 1 c. Cold Filtered Water or Almond Milk
• 2 c. Ice Cubes
• 1 Scoop VeganMax (Optional)
• NuNaturals Pure Liquid Clear Stevia, To Taste 

Directions
Add all ingredients to high powdered blender (VitaMix, BlendTec, etc.) and process on highest setting for 1 1/2 - 3 minutes. Enjoy!

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.  

Some time ago, I picked up a bag of 65% dark chocolate chips, then promptly hid them high in the cupboard and forgot about them. All along I had planned on making cookies with them, but I don't typically make cookies just to have around the house. No, I usually reserve baking for a holiday or a special occasion. In fact, the last batch of cookies I made was the  Not Sugar Cookies I made for Valentine's Day. Well, two things happened on Monday, first, I stumbled on my hidden bag of chocolate chips and second, my two teenage sons started driver's education classes (we all know this calls for a celebration)! So, I promptly whipped up a batch of freshly ground almond flour (and almond milk), gathered my ingredients and got to cookie baking. 

Judging by the response I got to the teaser picture I posted on the Healthy Living How To Facebook Page, you all are Cookie Monsters! :) Well my little blue furry friends, the short wait is over. My two teenage sons, husband and a dozen taste tasters approved these low-carb, dairy-free, gluten-free healthy Chocolate Chip Cookies.  I will keep the commentary short and just get to the recipe, after all, I know you are just here for the cookies.

Chocolate Chip Cookies
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 15 minutes
Bake Time: 17 minutes
Makes: 2 Dozen

Ingredients

• 1 c. Almond Flour
  
• 1/2 c. Coconut Secret Raw Coconut Flour
  
• 1 tsp. Rumford Baking Powder
• 1 tsp. Baking Soda
• 1/4 tsp. Celtic Sea Salt
• 1/2 tsp.  Bob's Red Mill Xanthan Gum
• 1/8 tsp. NuNaturals Pure White Stevia Extract Powder 
  
• 1/2 c.  Smart Sweet Erythritol Non-GMO
• 3 Large Organic Pastured Eggs
• 1 tsp. Organic Vanilla Extract
• 1/3 c.  Nutiva Coconut Oil, Extra Virgin, Organic, Melted
• 1/2 c. Sunspire Organic Fair Trade 65% Cacao Bittersweet Baking Chips

Directions

1. In medium mixing bowl, sift together almond flour, coconut flour, baking powder, baking soda, salt and xanthan gum. Stir in stevia and erythritol.

2. To the flour mixture add eggs, vanilla extract and coconut oil. With a spoon, mix well.

3. Add chocolate chips to cookie dough and with your hands mix in.

4. Roughly divide dough and roll into 24 balls.

5. Bake on parchment lined baking sheet at 350 for 8 minutes.

6. Remove from oven and with the bottom of a glass slightly flatten cookie.

7. Return to oven for 8-9 minutes or until lightly browned.

8. Cool on rack.

9. Enjoy with a glass of almond milk!

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

Not only is the One Minute Muffin recipe the most popular recipe on Healthy Living How To it is also the most searched term that brings people to this site. As I mentioned, when I first introduced this healthy gluten-free and low-carb bread substitute, I did not create the original recipe, rather, I put my spin on it. Instead of a muffin made exclusively with flaxseed meal, I came up with various adaptations by adding coconut flour and almond flour. Two of my favorite one minute muffins variations are the pumpkin muffin with pumpkin butter and chocolate snack cake with raspberry sauce. Today I introduce you to another minute muffin recipe with cinnamon and raisins, that smells and tastes as good as it looks!

Recently, my dear friend and author of Low-Carbing Among Friends, Jennifer Eloff, tempted my tastebuds with her low-carb recipe for Jiffy Cinnamon Raisin Bread. It's been many many years since I have had this combo, but back in the day, I loved a cinnamon raisin English muffin slathered in butter. To be honest, I never entertained the idea of using raisins in any low-carb baking because of their high sugar content, but if the queen of low-carb cookbooks uses them, then I will happily reconsider.

Putting sugar content aside, momentarily I might add, raisins do have some redeeming nutritional qualities. In fact, author Jonny Bowden, Ph.D., C.N.S., lists them as one of The 150 Healthiest Foods on Earth. He states, "raisins have a smattering of nutrients like calcium, magnesium and phosphorus, a decent amount of potassium and packs a nice antioxidant punch." It's important to note two things when it comes to raisins, one, grapes are believed to have a very high pesticide residue, therefore buying organic raisins is important and two, as already mentioned, raisins are high in sugar, making portion control important.

I've built in the portion control in this recipe for you. Twelve measly little raisins are about 5g of sugar, but don't despair, you can really spread the raisin love, by plumping them up before using them in this Cinnamon Raisin Two Minute Muffin recipe. It may not seem like much, but by soaking the raisins in water and then splitting them in half, you will get a little bit of sunshine in every bite.

Cinnamon Raisin Two Minute Muffin
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 5 minutes* 
Cook Time: 2 minutes
Serves: 1

*not including time to soak raisins

Ingredients

• 1 Tbsp. Coconut Secret Raw Coconut Flour
  
• 2 Tbsp. Almond Flour
  
• 2 Tbsp. Bob's Red Mill Organic Flaxseed Meal
  
• 1/4 tsp. Cinnamon
  
• 1/2 tsp. Rumford Aluminum-Free Baking Powder
  
• Pinch Celtic Sea Salt
  
• 1 pkt. NuNaturals No Carbs Blend Stevia Packet (optional) 
  
• 1 tsp. Nutiva Coconut Oil, Extra Virgin, Organic, melted
  
• 1 Large Organic Pastured Egg
  
• 12 Raisins
  
• 1/4 c. Hot Water

Directions

1. Soak raisins in hot water for 45 minutes to an hour to plump.

2. In a small mixing bowl, sift together, coconut flour, almond flour, flaxseed meal, cinnamon, baking powder, salt and if using, stevia packet.

3. Drain raisins, reserving water, and run a knife through each one cutting in half. Throw raisins in bowl with flours.

4. Whisk together egg and raisin water and then add to flour mixture. Mix well.

5. Swirl coconut oil around 4 1/2" ramekin to coat and then add to batter and mix one more time.

6. Spoon batter into oiled ramekin and microwave on high for two minutes.

7. Remove from microwave with dish towel and invert on cooling rack.

8. Let cool, slice in half, toast, and slather with ghee. Enjoy!

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

Meet my new friend Broccolette, she is gorgeously green, long and lean, sweet and edible from stem to flower. Broccolette is a cross between broccoli and Chinese kale, is part of the cruciferous family of vegetables and is an excellent source of Vitamin C and A.  Broccolette is grown organically, without synthetic fertilizers or pesticides by Earthbound Farms. I picked her up, quite cheaply I might add, at Costco of all places. I noticed her hanging out at our local food co-op as well, but for twice the price. I have successfully paired Broccolette with lamb burgers, beef roast and most recently she became the noodles to my chicken marinara.

Chicken Marinara with Broccolette
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 5 minutes
Cook Time: 30 minutes
Serves: 4

Ingredients

• 1 lb. Organic Ground Chicken
• (2) 14.5 oz. Cans Muir Glen Organic Diced Tomatoes with Basil and Garlic
  
• 5 Tbsp. Bionaturae Organic Tomato Paste
• 1 tsp. Celtic Sea Salt
• 1/2 tsp. Black Pepper
• 1 tsp. Dried Basil
• 1 Garlic Clove
• 1/2 tsp. Oregano
• 1-2 pkts. NuNaturals No Carbs Blend Stevia Packets
• 1 lb. Earthbound Farms Organic Broccolette
• Ghee, Celtic Sea Salt & Black Pepper

Directions

1. In cast iron skillet brown ground chicken.

2. While chicken is browning, in a food processor or high-powered blender, blend on high tomatoes, tomato paste, salt, pepper, basil, garlic, oregano and if using, stevia until smooth.

3. Drain cooked chicken and return to skillet, pour sauce over top and bring to low simmer for 30 minutes.

4. While chicken marinara is simmering, prepare broccolette by trimming the ends and then steaming for 3 minutes (I use our Fagor 6 qt. Pressure Cooker to steam veggies in).

5. Plate broccolette, drizzle with ghee, Celtic sea salt and black pepper, smother with chicken marinara and enjoy!

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.     

It's no secret I am an advocate of nutrient dense foods, minimally processed and high quality. A healthy diet consists of foods like beef, poultry and eggs from pastured-fed animals, wild fish, organic fruits & vegetables, nuts & seeds and fats like butter, ghee and coconut oil. In my opinion, a healthy diet also eliminates sugar in all it's forms, vegetable oils, and most grains. Sounds simple enough, right? Until it's your birthday and you want a slice of cake or it's Christmas and you want a cookie, or it's Tuesday night and you want to eat chocolate while watching the Biggest Loser.

In Healthy Treats: Part One, we discussed the role of empty calories in our diet. While our government proposes these nutritionally devoid calories can be consumed in moderation, I am of the opinion, they should be eliminated as much as possible. Not just because of what they can do to our waistline, but because they are very damaging to our health and highly addicting. For many, myself included, the idea of never having a treat, would end in a binge on forbidden foods. What I have found to work, not only for myself, but also for the clients I have worked with, is to come up with healthy treats that replace their unhealthy counterparts that can be successfully integrated into one's nutrition plan.

Today's recipe, Vegan Chocolate Protein Truffles, fits my healthy treat bill. Not only are these made with high quality plant based ingredients, they actually deliver an antioxidant punch equivalent to over twenty servings of fruits and vegetables. You want to know my secret? I combined two of my favorite Life Time Fitness products, VeganMax with Nutri-Dyn Chocolate Dynamic Greens.

VeganMax is a high-quality protein powder made with two plant-based protein sources; pea protein isolate and rice protein isolate. There are no artificial flavors, colors or sweeteners in VeganMax. It is soy-free, dairy-free and sweetened with stevia. This is the same powder I use  for our favorite  Protein Waffle recipe as well as my Vegan Protein Brownie. Dynamic Greens is an amazing greens supplement, containing 15 certified organic foods, 70 trace minerals and 50 different freeze dried super foods. Not only is it the most comprehensive phyto-nutrient product out there, it is the absolute best tasting greens drink you'll ever try. Believe, me, I have tried many greens products and most of them taste and smell like rabbit food.

I know many of you reading this are now feeling a little annoyed with me, as I tempted you with photos of delicious looking healthy truffles, then I went and used specialty ingredients you can't go buy at your local grocer. Let me explain. As many of you know I am a former Life Time Fitness employee, many of my readers are LTF members and I am married to the person responsible for getting high-quality nutritional supplements on the shelves at LTF. I get requests from the Nutrition Coaches and RDs at LTF for recipes using these products. All is not lost, if you are not a LTF member, as you can always purchase these products online. They come highly recommended and I personally can vouch for the quality. 

Vegan Chocolate Protein Truffles
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 10 minutes
Chill Time: 30 minutes
Makes: 12 (in my case it serves 1)

Ingredients

• 1 Serving Life Time Fitness VeganMax
  
• 1 Serving Nutri-Dyn Chocolate Dynamic Greens
• Pinch Celtic Sea Salt
• 2 oz.  Native Forest Organic Coconut Milk
• 30 drops  NuNaturals Pure Liquid Clear Stevia
• 1/2 tsp. Organic Vanilla Extract
• 1 Tbsp. Almond Butter, Room Temperature
  
• 2 Tbsp. Filtered Water
• 1 Tbsp. Hershey's Special Dark Cocoa Powder

Directions

1. In a mixing bowl, mix together VeganMax, Dynamic Greens and Celtic sea salt.

2. With a fork mix and mash in coconut milk, stevia, vanilla extract and almond butter.

3. Finally mix and mash in the water.

4. Using your hands form into a large ball of dough and then roll into 12 even sized balls.

5. Place cocoa powder on a plate and roll each truffle in the powder.

6. Refrigerate truffles for 30 minutes and enjoy with a dollop of dairy-free whipped cream.

Recipe Notes

When you start mixing the wet with the dry, what forms are crumbles. This is good. You want the mixture to be very crumbly, the smaller the crumbles the better. If you have one, a pastry cutter works well for this. Once your get your hands in the bowl and start working it, what forms is a big dough ball.  It's fine to use a different brand of protein and greens, just be sure you like the taste of them. If they make an awful tasting shake chances are they'll make awful tasting truffles. However, I do not suggest subbing with whey protein isolate or concentrate in this recipe. Vegan protein powders tend to be more chalky and absorbent than whey. They require twice the amount of fluid when making a protein shake to make it palatable. 

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.    

Empty calories. A term used to describe the calories in the American diet that fail to deliver any nutritional benefits. These so-called empty calories come from processed carbohydrates, fats and sugars and lack important vitamins, minerals and antioxidants.  Empty calories are usually associated with desserts, cakes, cookies, candy but also include soda, juice, energy drinks, alcoholic beverages as well as fast foods, chips, crackers and most convenience foods. Just exactly what percentage of the American diet is made up of empty calories is debatable, however, most reliable sources estimate it to be 30% or more.

The government proposes empty calories can be consumed in moderation, with limits based on age and activity level. Based on this chart, my two teenage sons would be allowed 265 empty calories per day or approximately the equivalent of two cans of high fructose corn syrup (HFCS) laden soda. While the focus is usually on the impact these empty calories have on weight, we cannot dismiss what they are doing to our health, even in modest amounts. In fact, daily consumption of HFCS has been found to increase blood levels of small dense LDL within two weeks. 

Most health and nutrition advocates agree a diet consisting of nutrient dense foods is optimal. In fact, we could argue, simply by eliminating empty calories one's health would improve dramatically. Here's the crux though, when it comes to changing nutritional habits, denial does not work well for most people. As soon as we tell ourselves we can't have something, we want it more than ever. Message boards devoted to healthy eating are littered with posts, recounting tales of binging on "forbidden" foods, even more so after a holiday or special celebration.

If simply eliminating foods doesn't work, then what does? In addition to learning about nutrition choices and their impact on one's health, many are able to make sustainable nutritional changes by substituting unhealthy foods with healthy counterparts. While some may take issue with the term "healthy" treats, I have found they are an important part of a healthy eating lifestyle.

This Easter, I did not do any cooking, instead we opted to go to a restaurant that serves local and organic fare. It was a buffet, with made-to-order omelets and a grass fed prime rib carving station, as well as your typical brunch buffet, french toast, pastries, hash brown potatoes, bacon, ham, pasta, salad, fruits and desserts. As I surveyed the dessert table, there was one that caught my eye, a basic chocolate truffle. I wasn't tempted in the least to indulge, no, instead I decided I was going to devise my own healthy truffle.

STAY TUNED FOR

Healthy Treats: Part Two
Where I'll share an easy recipe for a nutrient dense chocolate truffle that is loaded
with antioxidants and an ORAC value of 90,000!

About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.


Copyright © 2012 Vanessa Romero, Healthy Living How To

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.