Avocado Hummus

avocado-hummus

Hello again, avocado lovers. Here’s a twist on the traditional hummus that’s added with avocado. This is totally something we should have added to our recipe collection like yesterday. It’s a clean and simple avocado recipe is creamy and makes for a delicious snack with veggies like sliced cucumbers and bell pepper strips. It also makes for a great spread on toast and makes for making avocado toast in the morning that much easier. 

The recipe can also be made without Tahini if you don’t have any on hand. We definitely suggest thinking about adding it to your pantry list, it’s that good! And apparently, there’s a ton of different recipes out there using tahini for non-hummus related meals and snacks. Swap out the tahini for 1 tablespoon greek yogurt and add a total of 2 tablespoons of olive oil. Simple as that!

Avocado Hummus
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Ingredients
  1. 15 oz can of Chickpeas ( rinsed and drained from a can or soaked and cooked)
  2. 1 large Avocado or 2 small ones
  3. 1 Tablespoon of Tahini
  4. 1 Tablespoon Olive Oil
  5. handful fresh Cilantro
  6. 2 tablespoons fresh Lime Juice
  7. ½ teaspoon Salt
  8. 2 Garlic Cloves
  9. 1/2 tablespoon Cumin
  10. Sprinkle of Red Pepper Flakes
Instructions
  1. Drain and rinse chickpeas, add to Vita-mix or food processor with olive oil, tahini, lime juice, and garlic. Pulse until smooth, about 2 minutes.
  2. Add avocado, cumin and salt and pepper and pulse again until smooth scraping down sides if needed, about another 1-2 minutes.
  3. Enjoy as a snack with veggies or spread for sandwiches, wraps, or toast
Notes
  1. If it's too thick, add a tablespoon or two of water to help thin it out
Fit Lush http://www.fitlush.com/

Spiced Pear and Cardamom

spiced-pear-cardamom-overnight-oats

Hello, October 1st! Here’s to another overnight oats recipe. Expect more of these because if something this good only requires 5 minutes of my prep time, it’s going to be apart of our breakfast routine. Always.

We used a practically empty Justin’s Vanilla Almond Butter jar for this one. The vanilla almond butter taste for sure came through into the steal cut oats. Got the idea to pair the pear and cardamom together from a gourmet popsicle place and figured it would be a great pairing for fall recipes. Cleary, it was or else we wouldn’t be posting this up haha.

Just like our recent overnight oat recipe, the creaminess is definitely there because of Calfia Farms Almond Milk Creamer, no this isn’t a sponsored post, we’re just all about it right now. There’s tons of fiber from the steal cut oats, we use Bob’s Red Mill, which we need to get on our recurring order on Amazon. 

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By the way! We’re on snap chat now, you guys can follow along throughout our day to day, somedays are more exciting then others, but now that I have Charlie, my maltepoo pup back, he makes frequent appearances 😉 @FitLush

Enjoyyyy! 

Spiced Pear Cardamom Overnight Oats
Serves 4
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Ingredients
  1. 1 cup steal cut oatmeal
  2. 1/4 cup almond milk
  3. 2 tablespoons Califica Farms Almond Milk Creamer -- optional but makes it that much creamier
  4. 1 medium ripe pear, chopped
  5. 1 teaspoon cardamom spice
  6. Optional- 1 almost empty jar of Justins Vanilla Almond Butter if not, a mason jar or bowl with lid will work
Instructions
  1. Chop up the pear
  2. Add all of the above ingredients into a jar
  3. Stir
  4. Let sit in refrigerator overnight
  5. Enjoy cold the next morning!
Fit Lush http://www.fitlush.com/

Chocolate Coconut No Bake Bites

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Social media has so many perks, although it’s so addicting, there’s always a ton of inspiration by all of those fellow recipe creatives. We definitely can’t take full credit for this one for the inspiration came from a great recipe blogger, The Organic Dietician. These are perfect little raw, no bake, vegan, bite sized fudge bites when you’re looking for something sweet or for that little burst of energy. They aren’t low calorie, but are full of nutritious ingredients that are going to help keep you full and feeling satiated. 

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Sara, from The Organic Dietician, recipe was pretty much perfect but we’re always looking to cut a few calories, and in this case we felt we could skip out a little on the amount of coconut oil. Coconut and coconut oil have medium chain fatty acids (MCTs) which our bodies send straight to our livers to then be used as a quick source of energy. Some studies have shown coconut oil to benefit our metabolisms and digestion. There’s a great article on the benefits of medium chain fatty acids and a bit more of the science behind what and how it really effects our bodies. Simplified version, it’s great nutritionally, but one of those where you still gotta watch the amount for it’s a high energy dense food. 

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You may find yourself wanting to eat more then an appropriate serving size of these, which for us is 1 as a snack replacement, but don’t go buck wild on these. Each ball has 230 calories, 2 grams of fiber, and 2 grams of protein. Our thoughts on these are that they are not every day snack ideas because of the caloric amount but when you’re itching for something sweet without having chemically filled fudge like snacks, these would be it. There are days where I’d rather take my calories else where but compared to the same amount of traditional fudge that could potentially be consumed, I’d rather much go with these.

Enjoy!

Chocolate Coconut No Bake Bites
Yields 6
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Ingredients
  1. 1¼ cups shredded unsweetened coconut
  2. 4 tablespoons coconut oil
  3. ¼ cup raw cashews (walnuts or almonds would work)
  4. 2 Tbsp pure maple syrup
  5. 2 Tbsp raw cacao powder (or unsweetened cocoa powder)
  6. 1 tsp vanilla extract
  7. Pinch salt
Instructions
  1. In a Vitamin or food processor, blend the coconut for a couple of minutes until the oils start to release and the coconut is in fine pieces.
  2. Add the coconut oil and nuts and blend until the nuts are finely chopped.
  3. Add the rest of the ingredients and blend until everything comes together.
  4. Scoop 1 Tbsp full of the mixture into rounds onto the sheet- you want a lined baking sheet or plate that will fit in your freezer
  5. Freeze for 30 minutes.
  6. Transfer to an airtight container and keep in the freezer.
  7. Enjoy directly from the freezer for best results.
Adapted from The Organic Dietician
Adapted from The Organic Dietician
Fit Lush http://www.fitlush.com/

Pumpkin Spiced Breakfast Cookie

pumkin-weight-loss-cookie-ideas

Not sure how many of you all know, but the end of summer is pretty devisating for me. There’s something about summer, tropical fruit galore, sun, sand, and waves that makes me so happy. Now that it’s officially fall we’ve decided to kick off the season (now that I’ve accepted summer is over) with these basic, yet delisicous pumpkin spiced breakfast cookies. 

I say basic, only because there’s other goodies you can add like dried cranberries, pumpkin seeds, or even dark chocolate chips. Each cookie is 130 calories and has 3 grams of fiber. These are super simple to make, like pretty much everything we attempt to make. The cookies are a blend of whole wheat flower, organic regular rolled oats from Bob’s Red Mill, Califia Farms almond milk, unsweetened apple sauce, and pumpkin pie spices. Those are pretty much the key players in these breakfast cookies. 

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Enjoy!

Pumpkin Spiced Breakfast Cookie
Yields 12
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Ingredients
  1. 1 cup white whole wheat flour
  2. 1 1/2 cups rolled oats
  3. 1 cup pureed pumpkin
  4. 1/3 cup maple syrup
  5. 1/2 cup unsweetened applesauce
  6. 2 Tbsp. coconut oil
  7. 2 Tbsp almond milk
  8. 1/2 tsp salt
  9. 1/2 tsp baking powder
  10. 2 tsp cinnamon
  11. 1/4 tsp ginger
  12. 1/4 tsp nutmeg
  13. 1/4 tsp cloves
  14. OR 1 tablespoon pumpkin pie spice
Instructions
  1. Preheat oven to 350.
  2. Mix all the dry ingredients in a large bowl.
  3. Mix all the wet ingredients into a medium bowl.
  4. Whisk the wet until well mixed and add wet to dry, being careful not to over mix.
  5. Spoon out 12 servings onto a lined or greased baking sheet.
  6. Bake for about 15-18 minutes until edges are brown.
Fit Lush http://www.fitlush.com/

Apple, Pear, and Sweet Potato Overnight Oats

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This recipe is by far one of my favorites and happens to be apart of the biggest recipe fail known to the Fit Lush existence. To sum it up, basically, while starting the process of making fall flavored fruit leathers, a certain someone, me, decided that an hour into the what would have been the newest flavor of fruit leather, that she didn’t put the right side up on the silicone mat inside the dehyrator, so the leather was already separating. I should have taken a photo to give you all a visual but that didn’t happen. This was the second batch of this particular fruit leather that I was making, the first one never got photographed before we ate them all due to not having the right string color I wanted to wrap them up in #firstworldbloggerproblems.

Anyways, so this fruit leather combo mix was scooped up and turned into overnight oats and ended up being so amazing! I tend to avoid recipes with too many steps and probably wouldn’t have tried this one if I hadn’t made the fruit mixture ahead of time. Hopefully, you’re not like me and don’t get discouraged by that first initial step of actually making the fruit mixture because it’s so worth it. I say this as if taking a sweet potato, apple, and pear and heating + blending them up is a big deal, but it’s as simple as that. This one is now on rotation for our batch cooking for the week, love it so much! 

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We love Califia Farms Almond Milk Creamer and now we’re pretty sure we have found the secret to deliciously vegan creamy overnight oats. 

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We used Aloha’s vanilla protein powder but you can use any vanilla or plain flavored protein powder you’d like. Besides the added protein to the standard overnight oats, these pro oats have good texture and kept us full for hours. 

Apple Pear Sweet Potato Protein Overnight Oats
Serves 4
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For the fruit Mix
  1. 1 medium to large sweet potato
  2. 1 medium apple
  3. 1 medium ripe pear
  4. 1 tsp maple syrup syrup
  5. 1 tsp pumpkin pie spice
Steal cut protein oatmeal
  1. 1 cup steal cut oatmeal
  2. 1 scoop protein powder
  3. 1/4 cup almond milk
  4. 2 tablespoons Califica Farms Almond Milk Creamer -- optional but makes it that much creamier
For the fruit mix
  1. Put fruit and sweet potato into a microwaveable bowl, and microwave on high approximately 8 minutes or until everything is soft and tender.
  2. Transfer contents to the bowl of a Vitamix or food processor.
  3. Add maple syrup and spice, and puree mixture until completely smooth.
  4. Add all of the above ingredients into a jar
  5. Stir
  6. Let sit in refrigerator overnight
  7. Enjoy cold the next morning!
Fit Lush http://www.fitlush.com/

Chocolate Protein Zucchini Bread

zucchini-muffins-bread-gluten-free-paleo-snacks

There is a strong love for zucchini in our home and while at the coffee shop the other day, I realized, “um, why have I never tried zucchini bread before?”. After visiting HQ, AKA Pinterest for some ideas, everything looked like it needed a Fit Lush touch to amp up the tasty, but healthiness in those bread loaves/muffin cups. 

What we’ve learned with experimenting with coconut flour is that even if the recipe seems like it’s requiring an obscene amount of moisture added to it, it’s because it does. The moisture is going to help it bake properly. We love that coconut flour is high in fiber and is a great alternative for someone who’s gluten intolerant, has celiacs disease, or is following a paleo style diet. Bob’s Red Mill has a great organic coconut flour that we get off of amazon here. We aren’t completely gluten free, but we gravitate to flours that are naturally gluten free and have a high nutrition profile.

The chocolate protein powder gave that grainy chocolatey appearance and texture we were looking. We went with a hemp based chocolate protein powder by Manitoba, but regular chocolate protein powder will work as well. The mashed banana gives this chocolate zucchini protein bread the natural sweetness along with a dash of maple syrup and vanilla extract. Six whole eggs is going to seem like we are crazy, but that seemed to do the trick with making sure this recipe turned out great. The chocolate chips are an added touch to be sprinkled on top right before baking. We just discovered a brand, Lily’s, that has a vegan, no sugar added chocolate chip product. They have a rich dark chocolate taste, without that stevia aftertaste. Can you tell we are all about saving calories here while jam packing in nutrition?

I can’t really say Daniel is a picky eater, but he’s been enjoying this bread all week long and  that says a lot, just trust on this. Hate the word moist but that’s exactly what this coconut flour based zucchini bread is, moist AND filling. With 5 grams of fiber per square, it better be filling! Each square also has 150 calories and 7 grams of protein. 

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*A second batch was made right after using a couple chocolate drops of Sweet Drops, flavored liquid stevia. It added a hint more chocolatey taste without having to add all those chocolate chips other recipes seemed to add to their chocolate zucchini bread. We will talk more on the blog about why and how we use liquid stevia drops :) #staytuned

Chocolate Protein Zucchini Bread
Serves 9
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Ingredients
  1. 1 cup shredded zucchini (from about 1 medium zucchini)
  2. 6 large eggs at room temperature
  3. 1 large ripe banana, mashed
  4. 3 tablespoons pure maple syrup
  5. 1 tablespoon coconut oil, melted and cooled
  6. 1 teaspoon vanilla extract
  7. 1/2 cup coconut flour
  8. 1/4 cup chocolate protein powder
  9. 1 tablespoon ground cinnamon
  10. 3/4 teaspoon baking soda
  11. 1 teaspoon ground nutmeg
  12. 1/8 teaspoon salt
  13. 2 tablespoons dark chocolate chips (to sprinkle on top)
Instructions
  1. Preheat oven 350F.
  2. Line a 8x8-inch metal baking dish with parchment paper, allowing some to hang over two sides.
  3. Place the shredded zucchini between two paper towels and press out as much water as possible. You can also place it over a sieve and press a paper towel on the top to dry it. Set aside.
  4. In a large bowl, mash the banana, then briskly whisk in the eggs, maple syrup, coconut oil, and vanilla. Sprinkle in the coconut flour, protein powder, cinnamon, baking soda, nutmeg, and salt, then stir until evenly combined. The batter will be very thick. Stir in the shredded, dried zucchini,
  5. Pour the batter into the prepared pan and gently smooth the top.
  6. Sprinkle with dark chocolate chips on top.
  7. Bake for 30 to 35 minutes, until the top is golden and firm and a toothpick inserted in the center comes out clean. Remove from the oven and let cool on a wire rack for 30 minutes, then using the parchment overhang as “handles,” remove the bread from the pan to cool completely.
Notes
  1. Store leftovers at room temperature for up to 5 days.
Fit Lush http://www.fitlush.com/

 

Watermelon Raw Jerky Strips

watermelon-raw-jerky-strips

This is one of those, you just have to try it type recipes. Seriously, this watermelon candy like treat changed my whole perspective on anything Twizzlers, laffy taffy, watermelon jolly rancher goodness. By dehydrating the watermelon, you’re getting the concentrated fruit’s sweetness. Think chewy candy meets the healthy, without all the added sugars and questionable additives. This is just watermelon and that’s it! 

summer-seasonal-produce

sliced-watermelon

We made these jerky strips using our dehydrator, highly highly recommended. If you don’t have one, you can probably use the oven method, but with the long dehydrating time duration, it might not be too energy efficient. 

Pretty surprised by how sweet the very strips came out but to be honest, we couldn’t get enough and when you’re on the hunt for a sweet tooth cure, these make a tasty fix. 

watermelon-nutritional-power-house

Found our rhythm with cutting the watermelon up into strips, then cutting off the outer rind bits. 

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Slice watermelon to about 1/4″ thick strips. We experimented with different sizes and found that this size worked out best for us. 

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Put trays of watermelon into dehydrator at 135F for like a week. Just kidding, it seriously will feel like that though. They should be good to go after about 12 hours in there. 

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TA. DA. #watermelonheaven. Once dried out and firm, let cool and put into mason jar or zip lock baggy for easy access. 

watermelon-vitamin-C

We would have had even more to store but eating these straight out of the dehydrator got the best of us. Whateves, so worth it. And yes, we’re totally aware we lost the water content and took away the whole watermelons keep you hydrated benefits but at least they’re not Twizzlers! 😉 Enjoy!

Watermelon Jerky Strips
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Ingredients
  1. Watermelon
Instructions
  1. Slice watermelon to about 1/4″ thick strips
  2. Put in dehydrator at 135F for about 12 hours
  3. Once dried out and firm, let cool and put into mason jar or zip lock baggy for easy access
Fit Lush http://www.fitlush.com/

Rustic Peach Ricotta Pizza

peach-season-meals

First thought when tasting this pizza was, “is this real life?!”. The flavors were so on point! We saw some similar recipes on Pinterest that all looked fantastic, but lets be honest, if it involves having to take out multiple pots and pans + make the dough by scratch, AND have to reduce my own balsamic vinegar over the stove top, I’ll pass or save that for another day. 

Peaches are awesome sources of vitamin C + A, and we are all about eating seasonally. Moving to North Carolina this year has really allowed me to capture the beauty of eating seasonally and being able to utilize the million and one farm stands in order to get deliciously tasting produce. 

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Ooops! Forgot to photograph the oregano in there but don’t forget to add that in to spice it up 😉

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Spread mixture and leave some space along the edges for the crust to crisp up.

 

 

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We used a wrap as our crust by Flatout Light Bread. With only 90 calories and 9 g of fiber, using one of these to make a pizza crust rather than the traditional pizza crust, or even thin crust pizza crust to make personal pizzas is a great way to add some fiber while cutting out some calories without sacrificing the feeling of eating pizza.

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Drizzle on the balsamic glaze (about 2 tsp per pizza)
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Bake in oven at 450F for about 12-13 minutes. Remember, ovens are all made differently so check to see until the crust is golden brown and crisp.

healthy-family-meal-ideas

These also make a great lunch served the next day! Enjoy guys :)

Rustic Peach Ricotta Pizza
Serves 2
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Ricotta Mixture
  1. 1/2 cup lowfat ricotta cheese
  2. 2 Tbsp scallions (or chives), chopped
  3. 1 Tbsp lemon juice
  4. 1/4 Tbsp oregano
  5. 1 tsp olive oil
Toppings
  1. 1 peach, thinly sliced
  2. 4 tsp balsamic glaze
Instructions
  1. Preheat oven to 450F
  2. Place parchment paper over baking sheet and spray baking sheet with nonstick or coconut oil spray
  3. Place Flat Out bread on baking sheet
  4. In a bowl, combine the ricotta ingredients and mix well. Spread the ricotta mixture over the bread, leaving about 1/2 inch of the outer edge for crust
  5. Thinly slice 1/2 of a peach and place slices over the ricotta
  6. Transfer the pizza to oven and bake for 12-13 minutes or until edges become golden brown
  7. Remove from oven and drizzle with balsamic glaze. Cut and serve warm
Fit Lush http://www.fitlush.com/

Grilled Kale, Plum, and Ricotta Salad

grilled-kale-plum-riccotta-salad-bon-appetit-magSo! Here’s to the first of our Summer Recipe Round Up of all the recipes we want to try this summer. We started with this Grilled Kale, Plum, and Ricotta Salad by Bon Appetite. After looking through the recipe, we quickly noted some of the areas we knew we wanted to make adjustments in. For one, we know most recipes can still taste fantastic without all the oil the original recipes calls for. We took the oil amount down from 3 tablespoons to 2 and swapped out the regular extra virgin olive oil, for coconut oil. Why? Since we are “grilling” the kale, we opted for an oil with a higher smoke point. Another swap we made was removing the ricotta completely and adding in hemp hearts. We figured it would make an awesome dairy free, vegetarian salad but going this route. You can easily make this one vegan by using agave instead of the honey. 

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Alternative recipe part 2:

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Hemp hearts are raw, hulled hemp seeds. We typically get ours from Manitoba Harvest and if you haven’t had them before have a slight nutty taste, similar to a sunflower seed or pine nut. We love them because they offer a good amount of plant based protein.

vegan-kale-recipes-for-weight-loss

What other swaps would you guys make when making this salad? 

Enjoy!

Grilled Kale, Plum, and Ricotta Salad
Serves 3
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Ingredients
  1. 1 1/2 tablespoons coconut oil, divided or 1 tablespoon of olive oil (for dressing) and 1/2 tablespoon coconut oil for kale
  2. 3 tablespoons balsamic vinegar
  3. 1 tablespoon chopped fresh thyme or 3 teaspoons dried thyme
  4. 1 teaspoon honey
  5. Salt, freshly ground pepper
  6. 4 medium plums, halved, pitted, sliced
  7. 12 large or 16 small curly kale leaves
  8. 3/4 cup fresh ricotta
Instructions
  1. Preheat oven to 400F
  2. Whisk 1 Tbsp. oil, vinegar, thyme, and honey in a medium bowl.
  3. Season vinaigrette to taste with salt and pepper. Add plums and toss to coat; transfer plums to a plate.
  4. Brush kale leaves with remaining 1/2 Tbsp. oil; season with salt.
  5. Bake kale in oven, turning once, until crispy and charred at edges, about 10-12 minutes. Transfer to a work surface; let stand until cool enough to handle.
  6. Remove large center stems with a knife and discard (just trim the tough ends from smaller, more tender kale stems).
  7. Divide ricotta among plates; season with salt and pepper.
  8. Stir vinaigrette again.
  9. Tear larger kale leaves into pieces (leave smaller leaves whole). Place leaves in a large bowl and toss with some of the vinaigrette.
  10. Divide leaves among plates.
  11. Top with plums and drizzle some vinaigrette over.
Adapted from Bon Appetite
Adapted from Bon Appetite
Fit Lush http://www.fitlush.com/
Grilled Kale, Plum, and Hemp Hearts Salad
Serves 3
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Ingredients
  1. 1 1/2 tablespoons coconut oil, divided or 1 tablespoon of olive oil (for dressing) and 1/2 tablespoon coconut oil for kale
  2. 3 tablespoons balsamic vinegar
  3. 1 tablespoon chopped fresh thyme or 3 teaspoons dried thyme
  4. 1 teaspoon honey or agave
  5. Salt, freshly ground pepper
  6. 4 medium plums, halved, pitted, sliced
  7. 12 large or 16 small curly kale leaves
  8. 3 tablespoons hemp hearts
Instructions
  1. Preheat oven to 400F
  2. Whisk 1 Tbsp. oil, vinegar, thyme, and honey in a medium bowl.
  3. Season vinaigrette to taste with salt and pepper. Add plums and toss to coat; transfer plums to a plate.
  4. Brush kale leaves with remaining 1/2 Tbsp. oil; season with salt.
  5. Bake kale in oven, turning once, until crispy and charred at edges, about 10-12 minutes. Transfer to a work surface; let stand until cool enough to handle.
  6. Remove large center stems with a knife and discard (just trim the tough ends from smaller, more tender kale stems).
  7. Divide hemp hearts among plates; season with salt and pepper.
  8. Stir vinaigrette again.
  9. Tear larger kale leaves into pieces (leave smaller leaves whole). Place leaves in a large bowl and toss with some of the vinaigrette.
  10. Divide leaves among plates.
  11. Top with plums and drizzle some vinaigrette over.
Fit Lush http://www.fitlush.com/

Watermelon Coconut Ice Cream

vegan-watermelon-coconut-ice-cream

Watermelon no cream vegan ice cream is here! We love watermelon, all summer long and can’t get enough of it. Packed with Vitamin C and keeps us staying hydrated (super important during this heat). It’s also a natural diuretic which is going to help cleanse our bodies and keep things flowing. Lately, we’ve been into finding some dairy free alternative versions to ice cream, especially ones that don’t require an actual ice cream maker. That would be nice, but trying to keep all of our kitchen gear in check right now. We used a silicone ice cube tray, the larger ones, to portion out the ice cream. There’s a ton of healthy ingredients in here, but we know, just because it’s healthy, doesn’t mean we need to go overboard on our portions. 

Here’s a great recipe that dosen’t take too much effort to make. We definitely taste the watermelon in this recipe and the coconut flavor isn’t strong at all, just there to make things creamier. 

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Can you tell from the photos that this was made on a super hot day? Summer anyone?

This recipe makes 6 cubes but if you’re using something else to pour it in just portion out 6 servings. Each serving is 225 calories, 1 gram of fiber, and 2 grams of protein. 

vegan-ice-cream-summer-treats-for-weight-loss

Watermelon Coconut Ice Cream
Serves 6
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Ingredients
  1. 1 can full fat coconut milk
  2. 4 pitted medjool dates
  3. 1 teaspoon vanilla extract
  4. 2 cups cubed watermelon
Instructions
  1. Blend all ingredients in a vitamin or blender and transfer to a brownie or cake pan.
  2. Place in the freezer for 3 hours or until hardened.
  3. Break frozen watermelon mixture into chunks and place back in the blender.
  4. Blend until a creamy consistency is reached.
  5. Pour ice cream into ice cube tray or container and place in the freezer to firm up for about 30 minutes.
  6. Enjoy!
Fit Lush http://www.fitlush.com/

 

 

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