Vegan Herb crackers – Gluten free


2 cups almond flour

3/4 tsp sea salt

2 tbsp herbes de provence

1 tbsp olive oil

2 tbsp water


1. preheat oven to 350 degrees

2. mix almond flour and herbs together

3. In another bowl mix the olive oil and water

4. Stir wet ingredients into dry and mix thoroughly. roll dough into ball and press between to pieces of parchment paper to desired thickness

5. Remove top of parchment paper

6. Transfer to baking sheet

7. cut dough into desired shape and size

8. bake for 9-11 min, until lightly golden

9. Let cool for 20 min..


note: Dont buy almond flour it is very expensive.  Get  raw almonds and blend into flour form with high speed bender.


Gluten free

Gluten free crackers

Homemade Almond butter and Peanut butter

Recipe and Instructions


Roasted almonds / peanuts (you dont have to roast but roasting releases the oils and flavours)

pinch of salt


Put nuts into food processor and just have patience

note: Almonds take alot longer than peanuts to process .  Every few min stop and scrap down sides.



Homemade Peanut Butter


Homemade Almond Butter

Vegan Black Bean Brownie – vegan and gluten free


1 15oz can back beans(rinsed and drained)

2 large flax eggs(2.5 tbsp flaxseed meal + 6 tbsp water, mix and let sit for 5 min)

3 tbsp coconut oil

3/4 cup cacao or cocoa powder

1/4 tsp sea salt

1 tsp vanilla extract

1 1/2 tsp baking powder

1/2 cup raw sugar(or any sweetener you desire)



1. Preheat oven to 350 degrees

2. lightly grease a muffin pan

3. prepare flax egg and let sit for about 5 min

4. Put all remaining ingredients into food processor

5. add flax egg

6. evenly distribute into muffin pan

7. bake for about 20-26 min

8. Let cool for 30 min and enjoy.



Brownie Bites / chocolate almond bite. Vegan, gluten free and sugar free goodness

This is a ball of goodness.  For all those chocolate fanatics this will satisfy you.  Vegan, gluten free and sugar free.



1 cup dates

1 cup almonds

1/4 cup cacao or cocoa powder

1 tsp vanilla extract

1/4 tsp salt



1.Put all ingredients into food process

2. Pulse until mixture is the consistency of sand.

3. Roll into balls and refrigerate for an hour or so.

Enjoy, try not to eat all in one day 🙂


Chocolatey deliciousness

Chocolatey deliciousness


Cardio & Strength Leg workout

This workout is a leg and glutes workout, it will make you sweat.  I did 3 sets with 5 min cardio before each set… Give it  a try..

1. Jump Squats – 10

2. Pendulum Lunges – 10 each

3. Jump Squats – 10

4. Step Ups – 10 each

5. Jump Squats – 10

6. Side Lunges – 20

7. Jump Squats – 10

8. Romanian Deadlifts – 20

Upper Body Blast

This workout was intense, i did it 3 times through.  Seeing as i have not done upper body in awhile due to a shoulder injury it kicked my butt.  Hope you enjoy it too.

UpperBody Blast

5 burpees before each exercise

1.Hammer curl

2.Tricep kickback

3.Lat shoulder raise

4.Chest Flyes

5.Bent over rows

5.Bicep in & out curls

7.Lying tricep ext

8.Front shoulder raises

9.Chest press


11.Curl & press

12.Tricep dips

13.Double arm swings

14.Stability ball pushup & tuck

15.Rev flyes

Bodyweight Bonanza Workout


50’s work / 10’s rest

1.Burpee pushup alt kick thru

2.Ab tuck and pike jump

3. Alt jump lunge and jump squat

4. Dive omber burpee with opp knee to elbow

5. Charlies angels knees in

6. 2 spider pushups, 10 alt froggers

7. Burpee with alt leg lift and kick under

8. Jump squat with side and back kick

9. Sumo plank

10. Heel tap leg raises