Fruit and Nut Spice Bites and a leg/shoulder workout

Today I decided I had’t made a clean treat for a little while, which is not like me! But I have had an aweful lot going on and int he last 3-4 weeks my life has changed dramatically.. but more on that later!

Today I made Raw Fruit and Nut Spice Bites! And all I can think of is christmas as I make them! which is my favourite time of year, and not even that far away! These would be great to make and place on your table for the big day as a healthier option!

you can check this recipe out and many other on my CleanTreats facebook page!Β 

Fruit and nut spice bites

Fruit and nut spice bites

25g walnuts
25g almonds
1tbsp almond spread (20g)
20g cranberries
30g dates
1tsp vanilla
1tbsp pure maple syrup or no added sugar maple
20g coconut flour
1/2tsp pumpkin pie spice mix.

Add everything to a food processor and blitz until well combined. Roll into desired sized balls – i made 7.5 20g bites! they don’t ned to be huge, they are dense πŸ™‚ Roll through coconut if you want.

Options: If you have coconut protein powder swap this for the coconut flour!
Use pecans in place of one of the nuts of in addition too!
Use almond meal over coconut flour, but you will miss the sweetness from the coconut flour
Use different sweeteners, rice malt, agave, honey etc, but if you sub for coconut sugar or other dry ingredients you will need to add liquid to compensate.
Pumpkin Pie spice mix can be bought, but is made up of a combination of cinnamon, all spice, ginger, nutmeg and cloves.

so delicious

My workout today was with Brad, and took a different approach to normal. It is in a muscle growth method. It involved:

Squats – 10 sets of 10 reps
Leg extensions – 10 sets of 10 reps
Shoulder dumbbell press – 10 sets of 10 reps
Side shoulder raises – 10 sets of 10 reps

These should be hard, the last couple should be difficult or require assistance to finish! Work hard!


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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