• 1 to 2 teaspoons all-natural peanut butter • 2 teaspoons oats • 2 teaspoons flaxseeds • 1-2 teaspoons crushed (or slivered) almonds • 1 square of dark chocolate (approx. 10 grams or 1” x 1”) 1. Mix the oats, flaxseeds, and crushed almonds together. 2. Turn your oven to broil and then spray a pan with 100% all-natural olive oil cooking spray. Spread the oats/ seeds/almond mixture on the pan and place in the oven for just a few minutes – until toasted golden brown. 3. Spread the oats/seeds/almond mixture on a plate next to 1-2 teaspoons of peanut butter. 4. Using a cheese grater or potato peeler, grate the piece of chocolate in a small pile next to the peanut butter. 5. Dip fork all the way into the peanut butter so that both sides of the tongs are coated with a thin layer of peanut butter. 6. Dip one side of the fork into the oats/seeds/almond mixture and the other side into the chocolate shavings. 7. Enjoy this delicious healthy treat, conquer cravings, and stay full, satisfied, and energized for hours! Fat-Burning Chocolate Peanut Butter Snack INGREDIENTS: DIRECTIONS: NUTRITIONAL INFO: Recipe for 5 servings Recipe for 10 Servings Recipe for 20 Servings • 1.5 to 3 tablespoons all-natural peanut butter • 3 tablespoons oats • 3 tablespoons flaxseeds • 1.5 to 3 tablespoons crushed (or slivered) almonds • 3 small squares of dark chocolate (approx. 30 grams) • 3 to 6 tablespoons all-natural peanut butter • 6 tablespoons oats • 6 tablespoons flaxseeds • 3 to 6 tablespoons crushed (or slivered) almonds • 6 small squares of dark chocolate (approx. 60 grams) • 1/3 cup to 3/4 cup all-natural peanut butter • 3/4 cup oats • 3/4 cup flaxseeds • 1/3 cup to 3/4 cup crushed (or slivered) almonds • 12 small squares of dark chocolate (approx. 120 grams) SERVINGS CALORIES HEALTHY FAT CARBS FIBER SUGARS PROTEIN 1 183 11g 15g 6g 2g 7g
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• 1to2teaspoonsall-naturalpeanutbutter
• 2teaspoonsoats
• 2teaspoonsflaxseeds
• 1-2teaspoonscrushed(orslivered)almonds
• 1squareofdarkchocolate(approx.10gramsor1”x1”)
1. Mixtheoats,flaxseeds,andcrushedalmondstogether.
2. Turnyouroventobroilandthensprayapanwith100%all-naturaloliveoilcookingspray.Spreadtheoats/seeds/almondmixtureonthepanandplaceintheovenforjustafewminutes–untiltoastedgoldenbrown.
3. Spreadtheoats/seeds/almondmixtureonaplatenextto1-2teaspoonsofpeanutbutter.
4. Usingacheesegraterorpotatopeeler,gratethepieceofchocolateinasmallpilenexttothepeanutbutter.
5. Dipforkallthewayintothepeanutbuttersothatbothsidesofthetongsarecoatedwithathinlayerofpeanutbutter.
6. Diponesideoftheforkintotheoats/seeds/almondmixtureandtheothersideintothechocolateshavings.
7. Enjoythisdelicioushealthytreat,conquercravings,andstayfull,satisfied,andenergizedforhours!
Fat-Burning ChocolatePeanut Butter Snack
IngredIents:
dIrectIons:
nutrItIonal Info:
Recipe for5 servings Recipe for 10 servings Recipe for 20 servings
• 1.5to3tablespoonsall-naturalpeanutbutter
• 3tablespoonsoats
• 3tablespoonsflaxseeds
• 1.5to3tablespoonscrushed(orslivered)almonds
• 3smallsquaresofdarkchocolate(approx.30grams)
• 3to6tablespoonsall-naturalpeanutbutter
• 6tablespoonsoats
• 6tablespoonsflaxseeds
• 3to6tablespoonscrushed(orslivered)almonds
• 6smallsquaresofdarkchocolate(approx.60grams)
• 1/3cupto3/4cupall-naturalpeanutbutter
• 3/4cupoats
• 3/4cupflaxseeds
• 1/3cupto3/4cupcrushed(orslivered)almonds
• 12smallsquaresofdarkchocolate(approx.120grams)
ServingS CalorieS HealTHY FaT CarBS FiBer SugarS ProTein
1 183 11g 15g 6g 2g 7g
“Regular” peanut buttersarethecommonbrandnamesweallknewgrowingup,suchasJiffandSkippy.Thesearenotthebestoption,astheyusuallycontainaddedsugar,hydrogenatedoils,andpreservatives.Isuggestyouchoosethe“100%natural”kindexplainedbelow.
Peanut butter spreads,suchasNutella,containonlyabout60%peanutbutterandhave21gramsofsugarperservings.Definitelynotthebestchoiceforfatloss(orgoodhealthingeneral).
I recommend “100% natural”peanutbutterthat’seitherfreshlygroundinthestoreoranationalbrand,suchasAdams 100% Natural Peanut Butter.Naturalpeanutbuttersusuallyjustcontainpeanutsandsometimesalittlesaltaswell(nosugar,transfats,orhydrogenatedoils).Youdon’tneedtoshopinhealthfoodorspecialty-foodstorestofind100%naturalpeanutbutter,asmostgrocerystorescarrythem.
Steel cut oats arewholeoatsthathavesimplybeencutintotwoorthreepiecesbysteelcutterstoproducerough,coarseoatmeal.Theyhavethemostfiberandbecausethey’retheleastprocessed,theyretainthemostnutrients.
Rolled oats (alsoknownas“oldfashionedoats”)aresteelcutoatsthathavebeensoftenedwithsteamandthenrolledtoproduceflakes.Thesearemorenutritiousthaninstantoats,asthey’vehadlessprocessing,butnotashealthyassteelcutoats.
Instant oats haveasofterconsistency,butareheavilyprocessed,steamed,rolled,steamedagain,dehydrated,andthentoasted.Alltheprocessingstripsalotofthenutrientsaway,sotheyaretheleastnutritious.
Flaxseedcomesinavarietyofforms,includingwhole flaxseedandmilled flaxseed.Wholeflaxseedisthekindshowninthevideoandcanalsobeusedasahealthy,crunchybreadingorasatexturedtoppingforyogurt,forexample.Milledflaxseedismorecommonlyusedasafloursubstituteorathickeningagent.Italsoworkswellinproteinpancakes.Youcanfindallvarietiesofflaxseedinthebulksectionofyourlocalgrocerystoreataveryreasonableprice.
Chooseraw, plain almondsratherthancooked(nutrientslost)and/orsweetenedalmonds(addedsugar).Youcanfindcrushedorsliveredalmondsinthebulksectionofyourlocalgrocerystoreatalmosthalfthecostofthosewithfancypackagingandbigadvertisingbudgets.
How to Choose the Healthiest Kind of Peanut Butter
The various Kinds of oats to Choose from
Tips on Buying Flaxseed
Tips on Buying almonds
First,trystirringin1 teaspoon of protein powderintoyourpeanutbutter(makesurepeanutbutterisatroomtemperaturesoit’seasytostir).Thisadditionalproteinisveryimportantafteraworkout
formusclerecoveryandrepair.
Next,simplysubstitute the crushed almonds for 1 tablespoon of raisins.It’sveryimportantthatyouincludeasimplecarb,suchasraisins,toreplenishglycogenlostduringyourworkout.It’salsoimportantthatyoulimitfats(almonds),astheyslowtherateatwhichglycogencangetbacktoyourmuscles.So,substitutingraisinsforalmondsisperfectforafteraworkout.
RaisinsarerichinBvitamins,whichareimportantformusclerecoveryafteraworkout.Raisinsarealsoagreatsourceofiron,whichsupportsyourimmunesystem
andhelpsproduceaminoacids(the“buildingblocks”ofprotein).Finally,they’reagreatsourceofpotassium,whichaideinmusclecontraction.
Oneofthebestfoodstohelpdigestionisbananas,astheyhelprestorenormalbowelfunction.Theyalsoreplenishelectrolytesandpotassiumandareagoodsourceoffiber.Inaddition,bananasarerichinpectinandactasaprebiotic,stimulatingthegrowthoffriendlybacteriainyourintestines.Finally,theyproducedigestiveenzymestoassistinabsorbingbeneficialnutrients.
Simplycuta1/2ofabananaintoabout6to8slices.Stickyourforkinonesliceatatimeanddipintopeanutbutter,theoats/seeds/almondsmixture,thenpeanutbutteragain,andthenthechocolateshavings.
Aftermixingtheoats,flaxseeds,andcrushedalmondstogetherinabowl,addoneteaspoonofcoconutoil(peanutbutterandchocolatenotneededinthisrecipe)andmicrowavefor30seconds.
Next,add2teaspoonspineapplejuice,1teaspoonshreddedcoconut,and1teaspoonsdriedpineappleandstirwell.Spreadonalargewax-paper-linedbakingsheetandbroilforjustafewminutes.Removefromovenandletcoolcompletely.
Post-Workout Chocolate Peanut Butter Snack
Digestive Health Chocolate Peanut Butter
Tropical granola
5 Different versions of this recipe
First,try70-85% dark chocolate,asit’slowerinsugarandcaloriesandpacksthemostbeneficialantioxidantsandflavonoids.Milkchocolate,ontheotherhand,hasfewerantioxidantsandflavonoidsandconsiderablymoresugarandcalories.
Choosechocolatethatdoesn’tlist“alkali”or“Dutch-processedcocoa”amongtheingredients.Thismeansthebeanswerepreparedusingaprocessknownas“dutching”,whichreducestheamountofbeneficialantioxidantsandflavonoids.
How to Choose the Best Kind of Chocolate
Aftermixingtheoats,flaxseeds,andcrushedalmondstogetherinabowl,addoneteaspoonofcoconutoil(peanutbutternotneededinthisrecipe)andmicrowavefor30seconds.
Next,add1teaspoonvanillaextractand2teaspoonsshreddedcoconutandstirwell.Spreadonalargewax-paper-linedbakingsheetandbroilforjustafewminutes.Removefromoven,letcoolcompletely,andthenaddtoabowl.Eithergrateorchopupchunksofchocolateandstirintothegranola.
Asyou’vehopefullylearnedinthisdocument,thekeytolong-termfatlossisstrikingabalancebetweenfoodsthathavebeenscientificallyproventoburnfatandthoseyoulove.Thisway,yougettheresults
youwantandcaneasilystickwithitlong-term.Ifyou’dlikeapersonalizedfatlossplanthatincludesALLthefoodsyoulove,weencourageyoutoreadon...
Followthe“10serving”versionoftheoriginalFat-Burning Chocolate Peanut Butter Snackrecipe,butinsteadofdippingyourforkintothepeanutbutter(andsoon),mixallingredientstogetherandlightlypressthemixtureevenlyintothepan.Putintothefreezerforacoupleofhoursandthencuttheminto10equal-sizedbarsandenjoy!
almond Joy granola
The Key to long-term Fat loss
Chocolate Peanut Butter granola Bars
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