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Energy boost bombs recipe

Energy boost bombs recipe


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This is my own recipe that I thought would be a good idea. These are just like cooking flapjacks!


Brecknockshire, Wales, UK

1 person made this

IngredientsMakes: 6 enery boost bombs

  • 90g porridge oats
  • 40g chocolate chips
  • 6 tablespoons golden syrup

MethodPrep:10min ›Cook:15min ›Ready in:25min

  1. Preheat the oven to 180 C / 160 C fan / Gas 4.
  2. Put the porridge oats and chocolate chips into a mixing bowl and stir till the chocolate chips are truly mixed in with the oats.
  3. Add the golden syrup into the bowl as well and use you hands to mix it all together till nice and gooey, adding extra golden syrup if desired. Grab a handful and shape into little balls and place on a baking tray.
  4. Bake in the preheated oven for 15 minutes until golden brown and fragrant. Remove from the oven and allow to cool before serving and enjoying.

Tip

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15 Juice Recipes for Energy

Juicing for energy is the number one reason I juice. When I replaced my morning coffee with these juice recipes for energy, magic started to happen. It never fails to give me this clean, long-lasting energy. When we want to feel alive, we need to consume “live foods”. By live foods, I mean foods that come out of the soil and are bursting with nutrients. Not cooked, but raw foods.

The best way to consume raw fruits and vegetables is to juice them. Drinking a few glasses a day will supply your body with all the vitamins and minerals your body needs.


Best Energy Drinks?

According to Healthline.com ‘s 2020 list, they labeled a few drinks as their top 10 best natural energy drinks.

  • Sound Sparkling Organic Yerba Maté with Citrus and Hibiscus
  • MatchaBar Hustle Matcha Energy (Sparkling Mint)
  • Vital Proteins Collagen Energy Shots
  • Mati Unsweetened Sparkling Organic Energy Drink (Unsweetened)
  • Toro Matcha Sparkling Ginger
  • Proper Wild Clean All Day Energy Shots
  • Ora Renewable Energy
  • Your Super Energy Bomb Mix
  • Laird Superfood Instafuel (Unsweetened)
  • Guayaki Unsweetened Yerba Maté

33 Energy Bites for On-the-Go Snacking

Whether it’s first thing in the morning or midafternoon, we all need an energy boost at some point during the day. Coffee is one solution a sugary energy drink, another. But when you need something with more sustenance, we recommend reaching for energy bites.

These balls are loaded with nutrients to keep you focused and going strong no matter what life throws at you. Even better, they’re simple to make: Most require combining a few ingredients in a food processor, then rolling right up. Just stash them in the fridge and take a few with you for when your tank nears “empty.”

1. Cranberry Orange Energy Bites

Cranberry and orange are like peanut butter and chocolate—wonderful alone and even better together. Add some protein powder and almonds for staying power, plus dates to bind everything, and you’ve got a healthy, portable treat that’s super tasty.

2. No-Bake Apricot Energy Bites

These sugar-free bites combine dried apricots, almonds, walnuts, raisins, and flaxseeds to form a perfectly sweet and crunchy treat. Blend the ingredients together in a food processor and roll in coconut, and you’re in heaven. Plus they’re vegan, Paleo, and gluten- and dairy-free, so pretty much everyone can enjoy them.

3. Blueberry Muffin Energy Balls

When you want healthy muffins without the hassle of baking, make these! The tasty duo of lemon and blueberry unites with a base of cashews, almonds, and dates that adds a sweet, buttery flavor. Throw in a little vanilla extract, and you have the taste of muffins in about 10 minutes.

4. Strawberry Shortcake Energy Bites

Who said dessert can’t be healthy? These no-bake bites are perfect for when you’re craving something fruity and delicious. Strawberries sweeten the recipe just enough so that you don’t need added sugar, and the vanilla extract gives it an extra kick. The recipe calls for freeze-dried strawberries, but you can easily substitute the real ones instead—just be sure to refrigerate the bites to keep them fresh.

5. Orange Zest Bliss Balls

Raw, vegan, gluten-free, and dairy-free, these energy balls are as pretty as they are tasty. Unless you have the herb Damiana on hand (we’d never heard of it), feel free to leave it out—the bites may have less libido-enhancing effects, but they’re just as delicious without it. Orange zest and cinnamon add some zing to the typical bite recipe. Roll in shredded coconut for a sweet coating that also makes them look fancy.

6. Lemon Vanilla Energy Balls

This recipe is for all the lemon lovers out there. The tasty combination of vanilla and lemon strikes a balance between sweet and tart, and the nuts and protein powder will keep you full and energized. If you wish, add maca powder, which may further boost your energy (though it’s definitely not vital to the recipe).

7. Apple Almond Energy Bites

Only 10 minutes to make, this recipe is super simple and includes a sprinkle of hemp hearts for a boost of protein. And who can resist the combo of apple and nut butter? Process everything together, roll into balls, and let them set in the fridge—if you can wait that long.

8. Vanilla Plum Energy Bites

The word “prune” probably triggers thoughts of your grandmother and fart jokes. But grandma was on to something: Dried plums help increase satiety, which in turn may help control diabetes and heart disease. Plus these bites are truly delicious and naturally sweetened.

9. Lemon Poppy Seed Energy Bites

For a healthier alternative to the tasty muffin, try these easy-to-make bites. Combine your favorite protein powder (ideally vanilla-flavored) with oats, poppy seeds, and lemon zest. Water and lemon juice bind it all together and add an extra kick of flavor. They’re just as delicious as the muffins, without all the crumbly mess.

10. Homemade Aussie Bites

With quinoa and sunflower, flaxseeds, and chia seeds, this recipe may read like bird food. However, when you add the oats, maple syrup, and fruit, you’ve got something far tastier and heartier. This one requires a little cooking (making quinoa and baking the bites), but it’s certainly not time-consuming.

11. Chocolate Goji Berry Protein Bliss Balls

Sure, we all love acai berries, but goji berries pack a ton of antioxidants too. This recipe marries them with other super-healthy ingredients, including chia and pumpkin seeds for some healthy fats, and dates and raw cacao to sweeten things up.

12. Pumpkin Cinnamon Raisin Balls

Zero oil and butter make these bites a healthier version of the beloved sweet bread. Raisins, walnuts, and pumpkin puree combine to create a gooey, delicious base. Coconut flour replaces traditional white flour, making these tasty bites gluten-free.


Kiersten Hickman/Eat This, Not That!

Start your morning with protein. Protein burns twice as many calories as your body processes it compared to fat or carbohydrates. As if you needed a reason to start your day with eggs and bacon, now you can officially say that these protein-heavy staples are good for your metabolism.

Get our recipe for Eggs and Bacon Breakfast Tacos.


5 Simple Fat Bombs Recipes

Eating something called a fat bomb goes against everything our mothers taught us. For me, I picture small balls of peanut butter and chocolate that my mother used to make at Christmas time. They were amazingly delicious, but FULL of sugar, and caused a stomach ache after the second ball. Fat bombs, on the other hand, are small balls of healthy fat, and other ingredients, that you will eat as part of your Keto Diet. They act as little boosts of energy throughout your day. Fat bombs will be high in healthy fat and low in carbohydrates. Unlike my mother’s Christmas treats, these indulgences are a healthy and necessary part of your Keto Diet.

The best way to understand a Keto fat bomb, is that it is the Keto version of an energy bar, but instead of glucose or carbs, these “energy balls” are high in Healthy Fat.

Keto Fat Bombs can be both savory or sweet. There are many recipes available to you, but once you get the basics down, you will be able to make a variety of fat bombs in a short amount of time.

WHEN CAN I EAT A KETO FAT BOMB?

Keto Fat Bombs are an essential part of your daily Keto Diet. Once you obtain ketosis,and have trained your body to burn healthy fats as energy, these small balls of energy will give you a boost and see you feeling full throughout the day!

GREAT TIME FOR KETO FAT BOMBS:

  • Pre/Post workout
  • A mid-day snack
  • To fulfill your daily caloric intake
  • An energy boost
  • A quick breakfast

KETO FATS BOMBS: THE BASICS

One thing you won’t be, while on the Keto Diet, is hungry. Since you will be eating food that is packed with healthy fat, you will find yourself filling up easily. For that reason, Keto Fat Bombs are made in small, bite-sized portions. Though they are delicious, it is difficult to eat too much of each fat bomb, as these savory little balls are packed full of healthy fats and filling ingredients.

YOU WILL NEED 3 MAIN INGREDIENTS:

1. Healthy Fats 2. Flavoring 3. Texture Once you have your basics, you can make any number of healthy and delicious Keto Fat Bombs. Experiment with the basics, and the provided recipes, to keep your palette satisfied daily.

1. HEALTHY FATS

The key to the keto diet is that you will be eating HEALTHY fats. Once you have achieved ketosis, these healthy fats will be burned into energy.

WHAT ARE THE HEALTHY FATS FOR YOUR KETO FAT BOMB?

You have tons of options to make both sweet and savory Keto Fat Bombs. I recommend buying some of your favorite ingredients and mix and matching the fat bombs! We picked out some recommended products on amazon below, or you can find them at most grocery stores.

  1. Cacao Butter
  2. Coconut Butter
  3. Coconut Oil
  4. MCT Oil
  5. Almond Butter
  6. Special Oil
  7. Coconut Milk
  8. Coconut Cream
    • This is the solid part of the refrigerated can of coconut milk
  9. Ghee
    • Ghee is expensive to buy, but can be made very simply at home. Ghee is clarified, unsalted butter. Even those with an intolerance to butter can handle ghee. This form of butter is intensified, as it is full of flavor and packed with nutrients. See the Easy Ghee recipe included at the end of this post.
  10. Butter
    • Preferably unsalted, organic, grass fed
    • If you are sensitive to dairy products, use another option
  11. Bacon Fat
  12. Avocado
  13. Avocado Oil
  14. Cheese
  15. Heavy Cream
  16. Sour Cream

Side note: Using healthy fats high in MCT Oil will help you achieve the best results. Many Keto Dieters will start their day with MCT enriched coffee to boost their metabolism. MCT Oil has many benefits, both physical and mental.

2. FLAVORING

You have lots of options for flavoring your Keto Fat Bombs. There are all sorts of studies regarding the best sugar substitutes. Your best bet is to stick with naturally occurring sweeteners, since these don’t cause blood sugar or insulin spikes. You can choose the sugar substitute of your choice, but always check the ingredients first. You will want to look for pure sweeteners, and stay away from fillers like maltodextrin, dextrose, polydextrose, etc. These fillers not only cause spikes in blood sugars, but add carbs to your sweetener. The two sugar substitutes that best fit these qualifications are stevia and erythritol, both in liquid form. Sugar-free may sound scary! But don’t freak-out just yet. On Keto you can have moderate amounts of sugar-free Belgian chocolate or 100% cocoa chocolate. Phew!

FLAVORING OPTIONS FOR YOUR KETO FAT BOMBS:

These are delicious and safe to use with your diet:

  • Stevia — Liquid Form
  • Erythritol
  • Sugar-free Vanilla Extract
  • Sugar Free Chocolate
  • 100% Dark Chocolate
  • Cacao Powder
  • Salt
  • Peppermint Extract
  • Turmeric
  • Spices
  • Low-carb Maple Syrup
  • Cinnamon
  • Berries (low sugar like blackberries or blueberries – use a small amount )
  • Lemon Juice

3. TEXTURE

When on the keto diet, you have to be careful about your intake of nuts and seeds. Some nuts and seeds are high in carbohydrates, so obviously they need to be avoided. The being said, you will want to choice heathy its and seeds to add texture to your Keto Fat Bombs.

TEXTURE OPTIONS FOR YOUR KETO FAT BOMBS:

  • Almonds
  • Avocado
  • Coconut flour
  • Pecans
  • Walnuts
  • Chia Seeds
  • Cacao Nibs
  • Chopped herbs
  • Shredded Coconut
  • Chopped cooked meat (like steak, salmon, or salami)
  • Bacon Bits
    • Be sure to choose Sugar-Free if you are not making your own

    KETO FAT BOMBS: IN JUST 3 EASY STEPS!

    Now that you understand the basics of Keto Fat Bombs, you are ready to make them! If you food prep, you will want to make a variety to store in your refrigerator for the next week. Always store your fat bombs in the refrigerator., since most of the fats contained in the Keto Fat Bombs ill be liquid at room temperatures. Stored in an airtight container, your fat bombs should last 1-2 weeks. If you would like them to last longer, you can always freeze them, but you will need to thaw them before eating. You will want to invest in a muffin pan with a liner, to keep from getting messy while baking. Since these are small bites, a mini-muffin pan is the best investment.

    STEP 1:

    Mix your chosen ingredients in a large mixing bowl, or a food processor. If you are using a solid healthy fat, such as coconut oil, melt slightly in a microwave or stove.

    STEP 2

    Pour your mixture into your lined muffin pan, or lined baking pan, or form into small balls.

    STEP 3:

    Refrigerate or freeze for several hours until the mixture is solid. If you used a baking pan, cut your bombs into slices for easy consumption.

    EASY GHEE RECIPE

    INGREDIENTS:

    • A Medium Sized Saucepan
    • A Fine Wire Mesh Strainer
    • A Cheesecloth (Can be purchased at any store with a home good section. They are as inexpensive as $1 at a retailer such as Walmart)
    • A spoon
    • A 16-ounce (or larger) measuring cup
    • A jar for storage

    INSTRUCTIONS:

    1. Cut the butter into cubes and place into the saucepan. Smaller cubes will melt faster.
    2. Cook for about 10-15 minutes. This time will vary based on your stove. During this cooking time, you will see the butter go through several stages, First, it will foam, then bubble. Then, it will seem to almost stop bubbling and start to foam again. When the second foam happens, your ghee is done! The butter should be a bright gold color and there should be reddish brown pieces of milk solids at the bottom of the pan.
    3. Let your ghee cool for 2-3 minutes. As it is cooling, line the wire mesh strainer with several layers of cheesecloth. Slowly pour the slightly cooled ghee through the wire mesh strainer. Discard the milk protein caught in the cheesecloth.
    4. Store the ghee at room temperature, but it can also be stored in the fridge. It will last up to a month at room temperature, and even longer in the fridge.
    5. Don’t forget that your ghee is much more flavorful than butter, so use sparingly.

    5 QUICK AND EASY KETO FAT BOMB RECIPES

    • You know the steps, and you’re ready to start making and eating your Keto Fat Bombs. Don’t feel quite comfortable throwing them together? Here are 5 Easy Keto Fat Bomb Recipes to get you started.

    COCONUT FAT BOMBS

    Makes: 12 servings INGREDIENTS:

    • 1 can Coconut Milk
    • 3/4 cup coconut oil
    • 1 cup unsweetened coconut flakes
    • 20 drops Liquid Stevia
    • (optional) add a few drops of Special Oil to help burn stubborn fat
    1. Add coconut oil to a large mixing bowl. Microwave for 20 seconds to melt.
    2. Add stevia and coconut milk to the warm coconut oil. Mix to combine.
    3. Lastly, add coconut flakes and mix.
    4. Pour into lined mini muffin pan and place in the freezer for 1 hour.
    5. Store in the freezer and Enjoy!

    Calories: 89.1 kcal Fat: 9.7g Protein: 9.7g Carbs: 0.87g

    BACON EGG KETO FAT BOMB

    • 2 large eggs
    • 4 slices bacon
    • 4 tbsp butter
    • 2 tbsp Mayonnaise
    • salt and pepper to taste
    • (optional) add a few drops of Special Oil to help burn stubborn fat
    1. Preheat the oven at 350 F.
    2. On a baking sheet lined with baking paper, place the bacon strips. Lay the bacon strips out flat, leave space so they don’t overlap. Bake around 10-15 minutes until they are cooked and turned brown. Remove bacon and let it cool down, then chop into small pieces. Reserve the remaining fat from the tray. You will use it later for the fat bombs.
    3. For the Bacon Egg Fat Bombs: Boil the eggs and remove the shell. Shred the eggs and mix with butter, mayonnaise, salt, pepper, and a half bacon fat (bake tray residue). Chill in refrigerator for half an hour.
    4. When the mixture is firm, remove from the fridge and form separate spheres using a teaspoon and your hands. You should make 6 egg balls.
    5. Crumble bacon, and place flat plate. Roll the spheres until all sides of the spheres are well covered with bacon bits.
    6. Enjoy!

    Calories: 190 kcal Fat: 18g Protein: 6.9g Carbs: 0.3g

    CHOCOLATE ALMOND KETO FAT BOMB

    Makes: 10-15 servings INGREDIENTS:

        • 1 cup almond butter
        • 1 cup coconut oil
        • ½ cup cacao powder or try it with a free sample of Sugar-Free Chocolate
        • ¼ cup coconut flour
        • Stevia, or sweetener of choice, to taste
        • 10-15 whole almonds
            1. In a small saucepan, melt the coconut oil and almond butter. Mix in coconut flour, cacao powder, and stevia.
            2. Chill mixture in fridge, then form 10-15 balls.
            3. In the middle of each ball hide an almond.
            4. Store in fridge until you’re ready to eat them.

          Calories: 260 kcal Fat: 26g Protein: 4g Carbs: 6g

          KETO CREAM CHEESE TRUFFLES

          • 16 oz of softened cream cheese
          • ½ cup of divided unsweetened cocoa powder or try it with a free sample of Sugar-Free Chocolate
          • 4 tbsp of swerve confectioners
          • 1 tbsp of heavy whipping cream
          • 2 tbsp of water
          • ¼ tsp of liquid Stevia
          • 1 tsp of instant coffee
          • ½ tsp of rum extract
          • 24 paper candy cups for serving
          1. In a large bowl add the 1/4 cup of cocoa powder, cream cheese, water, swerve, instant coffee, stevia, rum extract, and heavy whipping cream.
          2. Whip all ingredients together with an electric hand mixer.
          3. Cool in the fridge for 30 minutes.
          4. Spread the remaining 1/4 cup of cocoa powder out. Roll small balls in the palm of your hand, then roll the balls in the cocoa powder. You should make about 24 balls total.
          5. Place the balls into small paper candy cups for nice presentation.
          6. Chill n the fridge for 30-60 minutes before serving.

          Calories: 72.71 kcal Fat: 6.97g Protein: 1.23 Carbs: 1.67g

          BACON AND GUACAMOLE FAT BOMB

          Makes: 6 servings INGREDIENTS:

            • 1/2 large avocados
            • 1/4 cup of ghee, softened to room temperature
              • You can substitute butter of preferred
              • You can substitute crushed red pepper flakes to taste, but you lose the texture
              • You can substitute sugar free bacon bits, but you will need bacon grease

              INSTRUCTIONS:

              1. Preheat the oven to 375 Degrees. Place the strips of bacon on a baking tray lined with baking paper. Be sure that the bacon does not overlap.
              2. Once heated, place the bacon in in the oven for about 10-15 minutes. You will need to check on bacon, as the cooking time depends on the thickness of bacon slices.
              3. When done, remove and set aside to cool.
              1. Half the avocado and de-seed. Add avocado, chili pepper, cilantro, ghee/butter, crushed garlic, lime juice, salt and pepper into a bowl.
              2. Mash using a potato masher, food processor, or fork until well combined. Add the diced onion and mix well.
              3. Add bacon grease from the bacon tray. Mix well.
              4. Place in the refrigerator covered with foil for 20-30 minutes.
              1. Crumble bacon in a separate bowl.
              2. Remove guacamole from the fridge, and use an ice cream scoop or spoon to create 6 balls.
              3. Roll each ball in the bacon crumbles, and place on a tray,
              4. Place your balls in the refrigerator.
              5. Enjoy!

              Calories: 156 kcal Fat: 15.2g Protein: 3.4g Carbs: 2.7g

              And If you want even more delicious keto recipes and a complete step by step guide to doing keto right then you’ll want to join me in The Two-Week Keto challenge.

              More than 67,054 people have gone through the Challenge and more people are joining every day.

              If you’re ready to try the keto lifestyle, then join me in the Two-Week Keto Challenge.

              You’ll find everything you need to finally GO keto the right way, WITHOUT all the guesswork.

              Click the link below and I’ll see you inside.

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              Soluble vs insoluble fiber

              There are two kinds of fiber our bodies need – soluble and insoluble fiber. Most plants contain a bit of each and both have health benefits including staying fuller longer after meals, a lower risk of illness and disease (particularly of the digestive and cardiovascular systems).

              Soluble Fiber

              Soluble fiber dissolves in water or other liquids and transforms into a gel-like substance that is digested by bacteria. This produces gas as a by-product. Soluble fiber in foods is a source of calories.

              Foods that are good sources of soluble fiber include beans, peas, oats and barley, as well as some fruits like apples and citrus.

              Soluble fiber health benefits:

              • Lowers fat absorption
              • Helps maintain a healthy weight
              • Stabilizes blood glucose levels
              • Reduces risk of heart and cardiovascular diseases
              • Lowers bad cholesterol levels
              • Keeps good bacteria in the digestive tract healthy and alive

              Insoluble Fiber

              Insoluble fiber does not dissolve in water and remains intact or unchanged throughout the digestive tract and process. Because of this, it is not considered a source of calories as it is not digested.

              Foods that contain insoluble fiber include beans and legumes, whole grain (such as whole wheat) or bran products, green beans, corn, kale, spinach, kiwi, berries, grapes, potatoes, cauliflower, and nuts. Most veggies and fruit contain some insoluble fiber.

              Insoluble fiber health benefits:

              • Regularity – prevents or helps with constipation
              • Lowered risk of intestinal issues and blockages
              • May reduce risk of colorectal cancer

              6. Chocolate Peanut Butter Smoothie

              At first glance, this smoothie may seem more like a dessert than breakfast or snack, but hear us out. The recipe gets its sweetness from a ripe banana, and although you can sweeten it up with agave or maple syrup, it’s actually pretty healthy!


              Oats, Syrup and Raisin Protein Balls

              Using Impact whey protein as an ingredient, this recipe yields 20 protein balls. While many people may reach for a protein bar, this recipe provides a better post-workout snack. All you have to do is mix all the ingredients and roll them into a ball. This recipe makes for a fantastic alternative for cookies or other high sugar treats.


              Keto Mocha Fat Bombs

              This recipe is a good way to have your daily shot of espresso in a slightly different method. These mocha fat bombs are perfect for a quick make-ahead mid-afternoon snack or even breakfast.

              Click here for the Keto Mocha Fat Bombs recipe.

              Image Courtesy of Ruled Me

              Image Courtesy of Officially Gluten Free

              Image Courtesy of Beauty and the Foodie

              Image Courtesy of Recipes From a Pantry

              Image Courtesy of Tasteaholics

              Image Courtesy of Keto Diet Blog

              Image Courtesy of Eatwell 101

              Image Courtesy of Perry’s Plate

              Image Courtesy of Delish

              Image Courtesy of Jennifer Banz

              Image Courtesy of I Breathe, I’m Hungry

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              Image Courtesy of Keto Diet Blog



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