Our Blog Break Up

Fit Lush is back! Not that we ever really went anywhere. We just kinda broke up with blogging for awhile. Of course we did so with every intention of eventually rekindling our love for sharing our thoughts through this media.  We just needed some “me time” to figure out exactly what we wanted out of our relationship with Fit Lush. 
Anyway, like we said, we never really went anywhere. We’ve just been exploring other social media platforms to help us better reach all of you! Grass is always greener, so they say. Sarah fell in love with capturing some great moments with Snapchat while Sofia discovered how much she enjoyed telling a story through Instagram. 
There was a ton going on when I stepped away from blogging. 1) Organizing a move to Japan 2) traveling back and forth from North Carolina to San Diego 3) and an injured pup in need surgery. Everything else seemed to take priority over sharing on our Fit Lush blog.
I found myself struggling to balance a new full-time job with a daily 3 hr commute and a 1.5 hr a day training schedule. I’d never found myself wishing so hard for more hours to the day as I did these past few months. I can’t wait to share what I learned from all this with you!
Trying to justify why we broke up with the Fit Lush blog is actually way more difficult than we thought. But the truth is, we’ve both felt like we’ve been missing something since we decreased our posting activity. Not creating content regularly felt soooooooo strange. That’s why we’re so excited to be back in the game and reconnect with our awesome Fit Lush audience! 
Quite a bit has changed these past few months. Fit Lush is staying stateside for now, there’s a handsome full bred German shepherd named Matcha on the team now, and biggest news yet! Sarah and Daniel have a beautiful baby boy on the way! We have so much more to catch you up on. So stay tuned for tons more lifestyle, weight loss, fitness, pregnancy, and travel updates!
Follow along our instagram journey here and here and for snap chat our handles are @FitLush & @sofia4318
Oh and by the way, yours truly may be coming to you in podcast form soon! Thoughts?!

Butternut Squashed Eggs


Was it necessary to crack an egg into the scooped out butternut squash? Absolutely. This simple breakfast idea made for some pretty food photos but was also a super satisfying fall breakfast. 

We got the butternut squash from our local farmers market in Raleigh, NC and couldn’t resist this beautifully colored vegetable. There’s different ways of cooking butternut squash everything from steaming to pureeing. Roasting butternut squash allows the yummy natural sugars to surface and caramelize in the oven. 

Butternut squash is high in beta-carotene, which our bodies convert into that powerful antioxidant, vitamin A. Colder months= need for immunity boosting nutrients like vitamin A to fight the flu, bacterias, and viruses as much as possible.


After making this, I thought, theres gotta be an easy to eat it, so we found that we could either eat it as is by spooning or forking the egg out while alternating between squash pieces OR cut up the squash and mix with the eggs, whatever works! Is this going to be an everyday recipe? Probably not, even though it’s ridiculously simple to make, it’s going to be one of our fall breakfast or brunch seasonal recipe :)


Butternut Squashed Eggs
Serves 2
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  1. 1 butternut squash
  2. 2 teaspoon coconut oil, 1 teaspoon for each half
  3. 2 eggs
  4. 1 teaspoon garlic powder
  5. 1 teaspoon dried basil or parsley
  6. Dash of salt and pepper
  1. Cut butternut squash in half, length wise
  2. Scoop out seeds
  3. Coat the butternut squash lightly with coconut oil, dash of salt and pepper and other herbs and spices
  4. Bake at 350 for 30 minutes
  5. Crack an egg into into the top of the squash
  6. Bake for another 8-10 minutes
  7. Serve and enjoy!
Fit Lush http://www.fitlush.com/

Spiced Pear and Cardamom


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. 


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


Spiced Pear Cardamom Overnight Oats
Serves 4
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  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
  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


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. 


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. 


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.


Chocolate Coconut No Bake Bites
Yields 6
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  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
  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


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. 



Pumpkin Spiced Breakfast Cookie
Yields 12
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  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
  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/

Chocolate Protein Zucchini Bread


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. 


*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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  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)
  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.
  1. Store leftovers at room temperature for up to 5 days.
Fit Lush http://www.fitlush.com/


Abstinence or Moderation: Which Is Best For Weight Loss?



No we’re not talking about sex today. We’re talking about two different approaches to monitoring your diet for weight loss or weight management. On one end of the spectrum, some of you may be altogether abstaining  from consuming certain foods. At the other end of the spectrum, some of you may be taking the moderation approach to success. Read on to find out some of the perks and pitfalls of each of these in practice!

First off, what do each of these mean? If you follow the abstinence philosophy to weight control, then you subscribe to the idea that it’s best to just completely avoid certain foods. This may be as general as “avoiding junk food” or as specific as eliminating all products with added sugar. If you follow the moderation approach, then you likely don’t subscribe to any particular diet rules. You believe the key to success is to not deny yourself of any foods, but to practice moderation in the frequency and portion size of less healthy food options.

Perks of Abstinence

The abstinence strategy for weight management works really well for some people. Mostly those A-type personalities. You know, the ones that thrive on rules and absolutes? The perfectionists, if you will. Abstainers are people who find it easier to view dieting as an all or nothing. They do well with a list of OK foods and not OK foods. Give them a recipe to success and they’ll follow it to the T. Control is the name of the game.

Pitfalls of Abstinence

Where do we run into problems here? With that same all or nothing mentality. We’re not supposed to have cookies. We said so when we set our goals. And we’ve done so well. But what happens that one day we cave and have a cookie? Do we have just one? Noooooooo we have every single last one in the box. Because we’re abstainers and we failed to abstain so we may as well just finish off all those delicious cookies. Restricting certain foods can almost feel like a punishment. Food outings with family and friends are more challenging. And in some instances, the desire to abstain may result in eliminating entire food groups. And unless we have a medical condition that requires us to completely eliminate certain foods like gluten or dairy, we may be causing ourselves more harm than good. Abstinence will work to keep you on track most of the time, but one moment of weakness in willpower could derail our whole world. There’s nothing else we want more than what we can’t have.

Perks of Moderation

Balance. These moderators are all about balance. Why suffer and deprive themselves of everything life, AKA food, has to offer? They’re free spirits that want to feel like they can do whatever they like. But in moderation. Like that co-worker? You know, the one who can keep a bar of chocolate on their desk, break off one square after lunch, and put the rest away? Just knowing they can have it is enough to keep the temptation at bay.

Pitfalls of Moderation

So what could possibly go wrong? Moderators can get kind of panicky and rebellious if we get told we can never have a specific something. This is why moderation and balance works so well. But where is the line that distinguishes moderation from indulgence? Moderators can fall into a pattern of too much. So what if we have a little ice cream? It’s just a half cup.. But it’s a slippery slope. When will our next hit of ice cream be? Can we have more now? Tomorrow? Oh, but it’s my birthday! The risk of temptation to ultra-indulge is much higher for moderators. We usually do well at the balance approach but may find it harder to see consistent results. Or in the worst case scenario, we may find our weight suddenly climbing up as a result of too many of these mini-indulgences.

So is there another option?

Yes! You can position yourself and your mind somewhere in between these two approaches. That’s what we find works best for us. We have our specific diet preferences which include certain foods we avoid completely. But as you well know, we’re huge supporters of balance and non-deprivation diets. So for certain foods that are a little more tempting, like sweets, we know we’re better off with moderation and portion control. If we try to tell ourselves we just won’t eat chocolate anymore, you better believe we’re gonna flip our sh*t and eat an entire jar of nutella at some point.

What we’re trying to get at here is there’s no real wrong way or right way to go about this. You’ll have to play with that spectrum we mentioned and find the place on it that works best for you.

Gym-timidation – Are You Afraid of the Gym?


From the overly perky front desk chick to the pushy trainers trying to make a sale on the floor. Gym related anxiety can start from the moment you walk into the gym. That can be pretty damn intimidating and not to mention discouraging! Why does it seem like everyone’s staring at me? What do all of those machines do? Where do I start? How does it all work? These are totally normal thoughts. And just an FYI- nobody FREAKIN cares. Most people are so focused on their own workout, that they probably have no clue you even exist.. unless, of course, you’re hogging the elliptical/squat rack/bench/whatever during prime hours.

Sarah : When I first started going to the gym (to actually work out and not bullshit around and hop on machines to sit and text or have a hang out sesh with the BFF), I would go to the gym at 4 am. Why in the world would someone want to wake up that early to workout? Mostly, it was fear of embarrassment. I was nervous to have other people watch me workout out. What would they think of a girl like me on the elliptical? Early morning workouts gave me a sense of security because I knew it’d be a semi judgement-free zone since there were less people present to judge me. Have I changed my way of thinking? Mostly. I still love an emptier gym but the intimidation factor has definitely decreased. My focus has switched from what are others thinking to why I’m there, what I’m doing, and what am I doing next.

If it’s your first time stepping in the gym, it makes sense that those machines are going to be foreign to you. Random balls and jump boxes everywhere? Everyone else seems to know exactly what they’re doing and by the time you’ve taken in your surroundings, you’ve wasted a good 10 minutes panicking. Staring at the girl sprinting on the treadmill next to you and comparing yourself to her isn’t a good idea. She’s not competing with you, she’s competing with herself.

Remember these 4 things

Nobody cares

The number one thing you have to remember is that all of those people you see killing it in the gym started somewhere. They may have grown up in the gym as a result of a high school sports team or maybe they picked fitness up later in life. Doesn’t matter. The point is, they started from the beginning. Just like you. And there’s absolutely nothing wrong with that. They experienced walking into a gym for the first time and probably had the same thoughts as you.

Types of gym people

There are 3 types of people at the gym. #1 Newbies like you. They’re worried about the same things you are. Trust us, they’re not looking at you. #2 Gym rats. Not the cute ones. Not the ones that are happy people. We’re talking about the self-absorbed gym rats that are really only worried about what outfit they’re wearing or what their biceps/ass look like in the mirror. You don’t even register in their minds. #3 People that truly love fitness and have made it part of their lifestyle. These are probably the only gym goers with any right to judge based on their experience. But the magical part is that they’re also the least likely to judge you. Why? Because they’ve most definitely had their own transformation and respect anyone that’s working on improving themselves through healthy lifestyle choices.

Ask for help

Don’t be afraid to ask for help! Don’t ask a million questions, but asking someone that looks like they know what they’re doing? Most people are flattered and happy to help. Curious about a machine? Watch someone else on it. Don’t be embarrassed about it. You’re learning. Embrace the fact that you’re new to this and be excited! Enthusiasm is contagious and most people are excited about what they know how to do with their bodies and are eager to share their knowledge. Dont be afraid to make eye contact. Smile at people. Compliment them on their workout attire. Make friends. It’s the best thing that can happen to you at the gym. Also, most gyms offer a free training session with a personal trainer when you first sign up. Take advantage of it! What’s awesome about it is that they can answer your questions and outline a basic routine suited for your goals.

Do some research

A little research goes a long way. And there are so many resources out there to make the first day at the gym less confusing! If you’re forgoing the assistance of a trainer, you can check out tons of workouts possibilities on Pinterest or YouTube. Look up some of your favorite celebrity bodies and find their workout to practice!

It’ll get better. We promise <3

Working Out and Makeup


First of all, we’re not ragging on makeup. We love makeup. Especially Sofia! She could probably spend an entire day walking through Sephora and picking up every single item. But she’s noticed a slight change in her obsession.

Ever since I started getting closer and closer to my weight loss goals, I started to decrease my makeup application. I started to wonder why! And I came to the the following conclusions.

#1 Putting on makeup is a chore. And when you plan on working out more than once a day, putting on makeup can seem like such a waste of time. A waste of time when you could be sleeping. A waste of time when you could be meal prepping. Or maybe just a waste of time. Period.

#2 All that self confidence from having your ass jiggle just a little less? Basically translates to an IDGAF attitude. So what if I look exhausted and my lips are drained of color and my cheeks are flushed red from working hard. IDGAF ‘cause my ass looks great in these yoga pants. Besides, you should just be happy that I don’t opt out of a second shower on those days I decide to workout in the AM and PM.

#3 My skintone is more even and blemish free since I stopped putting crap in my body. I don’t need foundation. Ya, maybe I’m a little more tan from all those outdoor activities and ya maybe there are a few more sunspots, but IDGAF. Because that’s what my face looks like.

#4 When I finally do put makeup on, I see a stranger. I’ve spent so much time looking at myself sweaty and gross post-workouts, that this face is my new normal. And that other girl in the mirror looks a little overdone.

Now don’t get us started on girls that wear makeup to the gym. *Eye Roll*

We’re not talking about the girls that add maybe a touch of this or a touch of that to boost their confidence a bit. We definitely understand everyone has got their own insecurities. And by no means are we trying to poke fun at these people. We’re talking about the ones that walk into the gym with a face-full of makeup. You must have to look at yourself in the mirror when you’re applying that to your face, right? Like, you must know what you look like. You must know you look like you just finished filming a YouTube product review video for every single product in your makeup bag.

Besides, working out with makeup means:

#1 You have to give yourself extra time before and after workouts to apply and reapply makeup (and aren’t we always complaining about not having enough time to fit in a workout?)

#2 Your pores are gonna get super huge and gross from having all that product on your face. And you’re probably gonna break out soooo soo much ‘cause you know that shit clogs your pores. #skincare101

#3 You’ll probably try not to sweat so hard so you don’t smear your makeup. OR you’ll sweat so hard your makeup ends up everywhere and neither of those are cute.

So stop it. You look out of place. And no one takes you seriously. And you’re giving the rest of us girls a bad rap.

Strawberry Fruit Leather


Remember those fruit roll ups we used to get in our lunches that came in the massive box from  Costco?? We needed to find more recipes to put the dehydrator to use instead of the usual dried fruit snacks we’ve been making on the regular since we bought the machine. Making our own fruit leathers at home allows us to be sure it’s all natural with no extra sugars or other additives. These make snack time a bit more exciting, especially for the kids, and we’re keeping it all simple with 2 ingredients. They make a great weight loss snack with only 21 calories and 1 gram of fiber per serving. 

No dehydrator? No problem-

  1. Wash and hull strawberries
  2. Blend the raw strawberries into a Vitamix or high speed blender until pureed.
  3. Add in lemon juice.
  4. Stir until combined.
  5. Pour the mixture onto a lined 11x17in cookie sheet with a Silpat baking mat or cookie tray lined with parchment paper. (The mat works better, but give it a try anyways- you’ll still get a tasty fruit leather either way)
  6. Place tray on middle rack and leave door slightly ajar
  7. Bake in oven at lowest setting (120-150° F) for 6-8 hours. 
  8. Check at hour 6 to see how they’re doing, add more time if necessary and this will depend on your oven settings. 
  9. The fruit leathers are done when they no longer have that gooey texture and you find them sticking to your fingers. You want them to be dry to touch and slightly sticky.  
  10. Roll parchment paper with fruit leather inside up, cut length wise
  11. Tie fruit leather snacks with string (because it’s cute like that)



Strawberry Fruit Leather
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  1. 5 cups fresh strawberries, hulled
  2. 1 Tbs. lemon juice for each fruit mixture
  1. Wash and hull strawberries
  2. Blend the raw strawberries into a Vitamix or high speed blender until pureed.
  3. Add in lemon juice.
  4. Stir until combined.
  5. Pour the mixture onto a separate dehydrator sheet lined with parchment paper.
  6. Dehydrate for 6-8 hours.
  7. The fruit leathers are done when they no longer have that gooey texture and you find them sticking to your fingers. You want them to be dry to touch and slightly sticky.
  8. Roll parchment paper with fruit leather inside up, cut length wise 12 fruit leather snacks and tie with string
Fit Lush http://www.fitlush.com/
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