Snacks and Sweets | Megan-fit

CRISPY ROASTED CHICKPEAS

You don't need to feel hungry. You can snack.

Try having healthy pre-made filling snacks accessible to you

at all times to avoid reaching for something unhealthy

just because it's faster or easier.

I like to make simple Crispy Roasted Chickpeas!

They can be seasoned sweet, spicy or savoury!

Get creative and put different varieties in containers or baggies

so you are armed when hunger strikes.

INGREDIENTS

1 (15 ounce) can chickpeas, rinsed and drained

A bit of grape seed or olive oil and spices for tossing.

Preheat an oven to 400 degrees F.

Drain Chickpeas toss in a bit of oil.

Spread into a single layer on a baking sheet.

Roast in the preheated oven, stirring occasionally, until nicely

browned and slightly crispy, about 45 minutes.

Nutrition Facts

Per Serving:

153 calories; protein 3.9g 8% DV; carbohydrates 17.5g 6%

2 INGREDIENT EASY PROTEIN COOKIE

For a healthy cookie you can indulge in guilt-free, bake a batch of healthy peanut butter or almond butter cookies.
No additional ingredients are needed for this recipe — they taste great as is — but if you’d like to include a few indulgent mix-ins, chopped nuts, dried fruit, or dark chocolate are all great choices. It yields 12 cookies.

INGREDIENTS

1 cup nut butter
1 egg

DIRECTIONS

Preheat oven to 325 degrees Fahrenheit, and lightly grease or line a baking tray (preferred). In a medium bowl, combine all ingredients and stir until smooth.
Refrigerate for at least 30 minutes. Scoop 1 to 2 tablespoons of the dough at a time and roll into balls. Place the balls evenly spaced on the baking tray and flatten the tops with a fork. Bake for 10 to 15 minutes until set and slightly golden brown. Allow to cool.

THE WORLD'S EASIEST PALEO GLUTEN FREE PROTEIN COOKIES

YIELD

Makes about 16 cookies

The four ingredients you need.

1. Almond Flour

Any almond flour works in this recipe, but for the best texture and

color, look for a finely ground, blanched almond flour, such as

Bob's Red Mill.

Be sure to avoid almond meal its coarse texture leaves the cookies

slightly crumbly.

2. Baking Powder

3. Maple Syrup

Look for a dark maple syrup labeled Grade A formerly Grade B

If you can't find dark maple syrup, use a lighter grade.

When made with a lighter-colored syrup, the maple flavor of the cookies won't be as pronounced because the lighter the syrup, the more mild the flavor.

Avoid pancake or table syrup, as those syrups usually contain corn syrup and artificial flavoring and those ingredients affect the flavor and texture of the cookies.

4. "Pure" Vanilla Extract

There's a surprising amount of vanilla extract in this recipe.

The vanilla unifies the almond and maple flavors and brings out a slightly butter-like flavor from the almonds.

INGREDIENTS

2 cups finely ground almond flour

1/2 teaspoon baking powder

1/3 cup dark maple syrup

2 teaspoons pure vanilla extract

INSTRUCTIONS

Arrange rack in the middle of the oven and heat to 350°F. Line a rimmed baking sheet with parchment paper.

Whisk the almond flour and baking powder together in a medium bowl. Switch to a wooden spoon and stir in the maple syrup and vanilla. Stir until a sticky dough forms and holds together.

Drop rounded tablespoons of the dough onto the prepared baking sheet, about one inch apart. For crisp cookies, press down the dough lightly with the flat bottom of a drinking glass or measuring cup.

(If the glass sticks to the dough, dip the bottom in water.)

For softer cookies, don't press down the dough.

Bake until the edges are golden brown, about 12 minutes. Allow the cookies to cool on the pan for about 3 minutes, then transfer them to a wire rack to cool completely.

Cool the baking sheet between batches.

RECIPE NOTES

Mix-ins:

Add chia or hemp seeds, 1/2 cup dark chocolate chips, unsalted nuts, or dried fruit to the batter before baking.

VEGAN MERINGUE AQUAFABA COOKIES

Below is last weeks article "What is Aquafaba"

Only 7 calories per cookie!!

INGREDIENTS

3/4 Cup Aquafaba* the liquid from one can of low
sodium or unsalted chickpeas
1 Cup Granulated Sugar
1 Teaspoon Pure Vanilla Extract

INSTRUCTIONS

Preheat oven to 250 Degrees F.
Line 3-4 sheet pans with parchment paper
In the bowl of a standing mixer pour the Aquafaba
Mix with the whisk attachment on medium-high speed until the mixture turns white and creamy. About 3-5 minutes
Slowly add the sugar and the vanilla
Mix on high speed until stiff peaks form. About 4-5 more minutes
Cut the corner of a zip top bag. Insert a star tip if you'd like
Place the meringue inside the bag
Shape into cookies
Place into the oven at 250˚ F and immediately reduce the heat to 175˚ F
Bake for 2 hours then turn off the heat and let cool in the oven another 45-60 minutes. This prevents them from cracking
Remove and let cool on the baking sheets
They will be light, crisp and airy
Serve or store in an airtight container

RECIPE NOTES

Aquafaba is the liquid inside a can of chickpeas. Simply drain the can of chickpeas into a container.

Nutrition Facts

Vegan Meringue Cookies

Amount Per Serving (1 cookie)

Calories 7

% Daily Value*

Carbohydrates 2g1%

Sugar 2g2%

* Percent Daily Values are based on a 2000 calorie diet.

Substitute with Aquafaba!

Aquafaba is the water in which chickpeas have been cooked or even easier, the water from a can of chickpeas. (Try for no sodium)

Due to its ability to mimic functional properties of egg whites in cooking, aquafaba can be used as a direct replacement for them in some cases, including meringues and marshmallows.

Use aquafaba to replace egg whites in recipes for meringue, mousse, pie crust butter, buttercream, mayo and more.

3 tbsp aquafaba = 1 egg
3 tbsp water + 1 tbsp ground flax seeds or chia seeds = 1 egg
1/4 cup pureed tofu = 1 egg
1 mashed ripe banana = 1 egg
1 tbsp applesauce = 1 egg
1/4 cup vegetable oil = 1 egg

SUPER EASY AQUAFABA CHOCOLATE MOUSSE

INGREDIENTS
Liquid from 2 cans garbanzo beans (Sodium Free Chickpeas)
1/2 tsp. cream of tartar or lemon juice
2 tsp. vanilla extract
1 cup of your choice of sugar (finely ground is best) or sugar

substitute.

6 oz. dark chocolate, melted.

INSTRUCTIONS
1.Combine all the ingredients (except the chocolate) in a large mixing bowl.

2.Blend with a stand or hand mixer on high speed for 12 to 15 minutes, or until stiff peaks form.

3.Gently fold in the chocolate. Transfer to a serving dish and refrigerate for at least 2 hours before enjoying.

60 CALORIE PROTEIN BALLS

These No-Bake Energy Bites are a low calorie snack that utilizes healthy ingredients. They are portable, energy boosting, and delicious!
If you’re constantly battling an unhealthy snacking habit or you need to curb your sweet tooth, this is the recipe for you!

INGREDIENTS

rolled oats
honey or pulsed dates
ground flax seed
peanut butter or nut butter
pure vanilla of mint extract
mini carob or cacao or chocolate chips

METHOD

In a medium bowl combine the oats, flax seed, peanut butter, honey, vanilla, and mini chocolate chips.
Stir to combine.

Using a small cookie scoop portion out the dough into 1-2 inch size balls.

* For added convenience you can the energy bites in ice cube trays! They then pop them out when ready to store or eat.

Place the balls on a baking sheet or plate, then set in the refrigerator or freezer to set.

TIP

If you find the dough is sticky, you can cover the bowl with plastic wrap and set it in the fridge to chill. I would only chill it for 15 minutes. Once chilled, remove the plastic wrap and portion the dough into small balls.

Do energy bites have to be refrigerated? No. They will keep at room temperature just fine, however, they will be quite soft and might stick together.

Can you freeze energy bites? Yes! These are freezer friendly. Once rolled into balls and slightly chilled, you can place the balls in a freezer safe ziptop bag.

MEASUREMENTS

1 cup old fashioned rolled oats
1/2 cup mini chocolate chips or substitute chips
3 tablespoons ground flax seed
1/2 heaping cup peanut butter or nut butter
4 tablespoons pulsed dates or honey
1/4 teaspoon pure vanilla or mint extract

BERRY BLISS BALLS

These No-Bake Berry Energy Balls are vegan, gluten-free and only 4 ingredients!
You can make this recipe with a high-speed blender or a bullet. Just add ingredients and pulse.
No appliances, no problem! Use a fork, a mixing bowl, and your hands!
These No-Bake Berry Energy only have 96 calories per ball!

INGREDIENTS
- Fresh or frozen berries
- Nut butter (I used cashew)
- Stevia sugar or sweetener of choice
You can substitute stevia sugar with any other sugar or sweetener, but keep in mind it will affect the given calories.
- Oat flour
You can use a blender or food processor to turn oats into oat flour. You can also use store-bought oat flour and gluten-free oat flour.
* If you want even more protein in your energy balls, feel free to replace the oats with protein powder!

METHOD
1 cup thawed or fresh berries - I used unfrosted strained blackberries and raspberries
3 tbsp cashew butter or any other nut butter
1 cup oat flour
1 tsp stevia sugar or sweetener
1 tbsp desiccated coconut - optional

In a mixing bowl, mash the berries with a potato masher or a fork.
Add the cashew butter, and mix with a fork until the smooth and uniform.
Add the oat flour and stevia sugar, and mix again.
Use your hands to knead the dough until it comes together.
Roll 12 balls

Optional: roll each ball in desiccated coconut.

EASY KALE CHIPS 🥬
This is a baked recipe. You may also use a dehydrator.

INGREDIENTS
1 large bunch of curly kale (8 to 10 ounces)
2 tablespoons oil (I use grape seed or avocado oil)
Any seasoning that you choose!
( I use nutritional yeast and cayenne pepper )

EQUIPMENT
Salad spinner
2 rimmed baking sheets

INSTRUCTIONS
Wash and dry the kale. Arrange 2 racks to divide the oven into thirds and heat to 300°F. Strip the kale leaves from their sturdy stems and place in the bowl of a salad spinner. Rinse the leaves under cool running water, then spin dry. For extra insurance, pat dry with paper towels — you want the kale to be as dry as possible in order for it to be crisp.
Tear the kale and place onto baking sheets. Tear the kale leaves into bite-sized pieces and divide between 2 rimmed baking sheets (you should have about 7 total cups of torn kale).
Coat and massage the kale. Drizzle the oil evenly over the kale and use your hands to massage it into the kale, getting into every nook and cranny. Spread the kale into an even layer on each baking sheet.
Bake until crisp. Bake, stirring the kale and rotating the baking sheets between racks halfway through, until the kale is crisp, 18 to 20 minutes total. Toss with seasonings if desired.
* 300 degrees to avoid burning the chips.

RECIPE NOTES
Storage: Kale chips are best eaten within a few hours, but can be stored in an airtight container at room temperature for up to 1 day.

Get creative with seasonings!

NO BAKE 5 MINUTE PB BITES
Protein Peanut Butter Energy Balls

(Keep these energy bites nut free by using sunflower seed butter or WOW Butter)

I love these NO BAKE protein packed peanut butter energy bites! They taste like peanut butter cookie dough with an amazing chewy texture. This healthy snack is loaded with nutritious ingredients like flaxseed, chia and oats!
PB Bites take 5 minutes tops and you will have a nutritious, homemade snack with healthy fats, omega-3 (chia + flax) and over 5g protein per serving!

INGREDIENTS

Nut butter: I recommend using an all natural drippy creamy peanut butter with only peanuts as the ingredient. I've also made them with almond butter.

Oats: I recommend using rolled oats, and if you're gluten free, be sure to use certified gluten free rolled oats.

Sweetener: Honey, coconut palm syrup or date syrup will work. If you want to make these vegan, use coconut palm syrup or date syrup.

Flaxseed meal: (ground flaxseeds-you can purchase pre-made or diy in a coffee grinder or strong blended) this provides a boost of healthy fats, fiber, protein and vitamins.

Chia seeds: (black and white have same nutritional value) Chia seeds are a protein source and add a boost of healthy fats and omegas to help keep you fuller, longer.

Pure vanilla extract: (beware of Vanilla flavoured extract)

Collagen or protein powder: I prefer to use collagen peptides or vegan protein powder, but you can use whatever protein powder you prefer.

Optional add-ins are countless!
Sugar free jam, mint, cinnamon, coconut.... get creative!

INSTRUCTIONS

With a food processor: add in the peanut butter, honey, vanilla, protein powder, flaxseed meal, oats, cinnamon and chia seeds. Pulse together until well combined. Use a medium cookie scoop or your hands to grab dough and roll into 10 balls.

Without a food processor: add wet ingredients to a medium bowl, mix to combine. Add in dry ingredients and mix together until combined.
You may have to use your hands to mix and work with the dough. At this point you should be able to form balls that stick together. You may need to add a bit more nut butter and/or sweetener to help them stick together.

OPTION

Make them into bars. You can also press the energy bite "dough" into an 8 1/2 x4 1/2 inch loaf pan before placing it in the refrigerator. Cut into bars and enjoy!

Storage:

Keep energy bites in an airtight container for up to 1 week, or in the freezer for up to 2 months.

Measurements:

1/2 cup natural drippy peanut butter (or sub)
1/4 cup honey (or date syrup / coconut syrup)
1 teaspoon pure vanilla extract
1/3 cup collagen or protein powder of choice*
1/3 cup flaxseed meal
1/2 cup rolled oats (gluten free, if desired)
1/2 teaspoon cinnamon or add-in*
1 tablespoon chia seeds

• Because all peanut butter/nut butter consistencies are different and depending on what protein powder you use, you may need to add in more nut butter or sweetener to help the balls stick together.

EASY BAKED VEGAN DOUGHNUTS

This easy baked vegan doughnut recipe is a healthy breakfast, snack, and dessert. They're gluten free, oven baked, and plant based. Oat flour baked doughnuts are the best!

This easy recipe only takes 10 minutes in the oven. They're vegan, great for meal prepping and weight loss. Homemade oat flour is so easy and affordable to make.

All you need to make oat flour for these oat flour baked doughnuts is oatmeal and a food processor or bullet blender. Additionally, it only takes a couple minutes to blend the oatmeal into flour.

Prep Time 15 minutes
Cook Time 10 minutes
Setting time 30 minutes
Total Time 55 minutes
Servings 12 Doughnuts
Calories 80 kcal

INGREDIENTS
Doughnuts
2 Cups dry oatmeal
1 Large banana
2.5 Cups plant based milk such as oat milk or almond milk
1 Cup strawberries sliced
¾ Cup peanut butter or nut butter
2 Tbsp stevia or sweetener of choice such as maple syrup
1 Tsp pure vanilla extract

CHOCOLATE GLAZE
¾ Cup dairy free chocolate chips for baking such as carob chips or the option of dark chocolate or cacao
2 Tbsp plant based milk

INSTRUCTIONS
Doughnuts
Use a food processor or blender to blend the oatmeal into flour.
Combine the oat flour with the plant based milk in a large mixing bowl and stir with a whisk.
Use a food processor or blender to blend strawberries and peanut butter until thoroughly combined.
Add the strawberry peanut butter purée to the large mixing bowl with the oat flour and plant based milk mixture.
Also add the pure vanilla extract and stevia.
Use the whisk to blend this mixture until thoroughly combined.
Cover the mixture with plastic wrap and allow to sit for 30 minutes at room temperature *this gives the oat flour time to absorb the liquid and thicken the batter.
Preheat the oven to 350 degrees.
Pour the batter into your doughnut pans.
Bake for 10 minutes.
Allow doughnuts to chill completely before removing from the pan!

Chocolate Glaze
Melt the chocolate chips in a medium mixing bowl
Add 2 tbsp plant based milk and whisk until thoroughly combined and glaze the doughnuts!

COFFEE CHIA SEED PUDDING

I love Chia Pudding. The flavours are endless!

I usually do fruit and berry combinations, but this coffee lovers must try variation was posted by a friend. Chia Pudding makes a great snack full of protein, nutrients and antioxidants. It's also a great breakfast choice!

INGREDIENTS
1 tsp. instant coffee or espresso
2 tsps. whole chia seeds white or black
1/2 tsp. ground flax
1/2 tsp. hemp hearts (optional)
1 stevia packet or sweetener of choice
Dash of cinnamon (optional)

METHOD
Mix together
Add milk of choice (I used oat milk)
Place in the fridge to consume the next day.
🌾Little fact on oat milk: Almonds use more water and resources to produce, whereas oats are more environmentally friendly to produce and yield much more from the land. 🌱🌎

EASY FLAX SEED POWER CRACKERS

Crunch cravers rejoice! I've been making these guilt free crackers for years. Add-ins are countless.
You can use a dehydrator or your oven.

These crunchy omega-3 power crackers paired with a healthy source of protein will satisfy all your snack desires and keep you full and fueled!

METHOD
Pour two cups of water in a medium bowl and add one cup of flaxseeds. Mix and let sit for at least one hour (or as long as overnight). (You can add in some chia seeds as well) The seeds should absorb the water and the mixture should feel almost gel-like.

(You can also use this mixture as an egg substitute in baking)

Add the sodium free salt or a bit of Himalayan salt, chopped herbs such as rosemary, and lemon juice, then pour a thin layer on a fruit roll sheet for your food dehydrator OR a large baking sheet lined with parchment paper.

Dehydrate at until the sheet of flaxseed is crispy and the bottom is no longer wet. If you are making the crackers in the oven, preheat at 325 degrees and bake for 45-60 minutes. Once the flaxseeds are cracker consistency, simply break off the sheet into small-bite sized portions. If you want perforations or a shape just score them with a knife while they are still sticky.

INGREDIENTS
1 cup flaxseeds (whole not ground)
2 cups water
1/2 teaspoon pink Himalayan salt or substitute
2 teaspoons chopped fresh rosemary or other herbs
1 teaspoon of lemon juice

One tablespoon of flax seeds contains the following:

YOGURT BAKED APPLES🍎
Guilt Free Dessert

Baked apples with cinnamon yogurt.
This one is incredibly delicious and very easy to make. Great for dessert, breakfast or for a snack.

• Core apples and place in glass Pyrex dish with cinnamon and 1 inch of water.

• Cover with tinfoil and bake at 400°F for two hours.

• Then take mixture of plain strained yogurt mix with cinnamon and pipe into the core.

~ Make sure yogurt doesn't contain pointless ingredients such as gelatine!

2 INGREDIENT ENERGY BARS
Low Cal and Nut Free !

INGREDIENTS
3 cups pitted dates
3 cups oats (plus extra for coating)

INSTRUCTIONS
1. Line a 17 x 27cm slice tin with baking paper and set aside. Place dates into a food processor and process until it has a jam-like consistency (you may need to add a touch of hot water if it is dry).

2. Add oats one cup at a time until it's all incorporated and the mix starts to pull away from the sides of the bowl. Press mixture into the tin.

3. Sprinkle top with oats and freeze for 1-2 hours.

4. Cut into fingers and roll in extra oats to coat. Wrap individual fingers in baking paper and store in an airtight container.

HOW TO MAKE CHIA PUDDING

The process of making chia pudding is so easy!

The first step is to stir together your chia seeds and milk in a mason jar or bowl.

I start with 3 Tablespoons of chia seeds to 1 cup of liquid, but if you want a thicker chia pudding I recommend using 4 Tablespoons to 1 cup of liquid.
Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to "set" for 1-2 hours or overnight.

The chia pudding should be nice and thick, not "liquidy". If it's not thick, just add more chia seeds (1 teaspoon to 1 Tablespoon), stir and refrigerate for another 30 minutes or so.

Make sure you give your chia pudding a good stir about 5-10 minutes after you initially mix it together. This breaks up any clumps of seeds and helps ensure the mixture will set. If you don't do this, sometimes all the chia seeds will clump at the bottom and you'll be left with lots of liquid on top instead of a well combined, creamy pudding.

If your chia pudding isn't thick enough, just add more chia seeds to the mixture and let it sit a bit longer. You can also use a thicker milk. Full-fat canned coconut milk creates an ultra thick and creamy chia pudding.
If you hate the texture of chia pudding, try blending it in a high powered blender like a Vitamix.

Once blended, the mixture will be smooth and creamy like a regular pudding instead of a bit seedy like tapioca pudding.

EASY FRUIT LEATHER

Homemade fruit rolls ups are a great way to satisfy sugar cravings. Get creative! You can also use drained frozen fruit, if needed.
If you have a food dehydrator, you may try it instead of the oven.

INGREDIENTS
4 cups strawberries, hulled and halved (or any other fruit)
2 tablespoons honey (optional)

INSTRUCTIONS
Preheat oven to 150 – 200 degrees Fahrenheit.
Line a baking sheet with parchment paper (do not use wax paper).
Place berries and honey into a blender or food processor and puree until smooth.
Pour berry mixture onto parchment lined 9×13-inch pan(21cm x 31cm).
If you wish to remove the berry seeds, pour it through a sieve or ring it through a cloth (much faster).
Spread the berry mixture with a spatula to a thin even layer.

Bake for 6 hours, until leather peels away easily from the parchment. Set on the counter to fully cool down for 4 hours or overnight.
Using scissors cut the parchment paper from the edges and then into strips. Roll them up keeping parchment on.

NOTES

Don't pour too thin of a layer or you'll have fruit crisps instead of fruit leather; if you pour it too thick, it will take longer to leather.
Oven temperatures will vary. Start checking it after 3.5 - 4 hours.

Enjoy
Coach Megan

GRILLED WATERMELON

Grilling watermelon brings out it's natural sweetness that's complemented by adding some simple sweet or savory toppings. Try this easy grilled watermelon recipe for a very low calorie snack or dessert.
You can also chop plain grilled watermelon into just about any type of salad!!!

INGREDIENTS
1 small seedless watermelon (about 4 pounds)
3 tablespoons granulated sugar
½ teaspoon salt substitute of choice

Toppings are endless!

TOPPING IDEAS
1 teaspoon chile powder and 1 teaspoon grated lime zest
3/4 cup ricotta or cottage cheese and 2 tablespoons balsamic glaze
1/4 cup chopped unsalted dry-roasted pistachios and 2 ounces melted dark chocolate or carob

Step 1
Preheat a gas or charcoal grill to high (450°F to 500°F).

Step 2
Trim and discard 1/2 inch from each end of watermelon. Stand the watermelon up on 1 cut end; cut lengthwise into quarters. Cut each quarter into 1-inch slices. Sprinkle the slices evenly on both sides with coconut sugar or stevia and salt substitute of choice.

Step 3
Oil the grill grates lightly with oil of choice such as grape seed, rice bran or olive oil.
Place the watermelon slices on the oiled grates.

Step 4
Grill uncovered, until grill marks appear, about 3 minutes per side. Top the grilled watermelon evenly with topping combos of choice if desired.

Enjoy
Coach Megan

3 INGREDIENT PROTEIN ICE CREAM

Ice cream is a year round favourite and a common craving! This recipe is suitable for those following a vegan, paleo, dairy free, ketogenic, and sugar free diet.

INGREDIENTS

2 14 oz cans coconut milk chilled
1 cup vanilla or flavoured protein powder (See notes)
1-2 tbsp granulated natural sweetener of choice (You can sub this for 1/2 cup Medjool dates)
1 tsp pure vanilla extract (optional if using unflavoured protein powder)

METHOD

Place a large, deep loaf pan or deep pan in the freezer.

In a blender or food processor, add your coconut milk and blend until smooth and creamy. Add your protein powder and granulated sweetener or dates.

Blend until a thick and creamy texture remains.

Transfer protein ice cream to the loaf pan.
To ensure it doesn't become too icy, lightly mix your ice cream ever 20-30 minutes for the first hour.

Thaw for 10-15 minutes before eating. Lightly wet an ice cream scoop before scooping the ice cream into a bowl.

To enjoy it soft serve style, let it thaw to desired texture.

NOTES

You can use up to 4 scoops (2 cups) of protein powder in this recipe. If you use more, blend for a longer period of time and consider adding an extra half a can of coconut milk for extra creaminess.

Please ensure that you use full fat coconut milk over light or low-fat varieties. Low fat and light will yield a very icy consistency, and be very difficult to scoop. Also the full fat is lower in carbs.

Pre-freeze the loaf pan before adding the ice cream mixture in it to freeze. It will help the ice cream freeze more evenly.

If you want to use another milk or non-dairy milk, you’ll need to add a frozen banana or frozen fruit of choice to be able to scoop it.

Enjoy
Coach Megan

VEGAN CHOCOLATE CHICKPEA ICE CREAM

This is the healthiest dairy-free & high-protein frozen treat you'll ever make!

INGREDIENTS

1 ½ cup dry dates (150 g), pitted & soaked*
½ cup unsweetened almond milk or plant milk of choice (120 ml)
½ cup full-fat coconut milk (120 ml)
½ cup natural peanut or nut butter (130 g) (only nuts, no other ingredients)
1 cup cooked chickpeas (165 g), drained & rinsed well (not salted)
2 tbsp cocoa powder
½ tsp cinnamon powder
1 tsp pure vanilla extract

METHOD

Drain the pitted dates and add them to a food processor.

Pulse to obtain a smooth date paste.

Add the chickpeas, almond milk, coconut milk, cocoa powder, cinnamon, vanilla and half of the peanut butter, then process again until smooth.

Transfer the sweet chickpea mixture into a freezer-friendly pan and drizzle the remaining peanut butter on top.

Freeze overnight and allow 15 minutes to defrost before scooping.

Serve cold and topped with your favorite dark chocolate or seeds for some extra texture.

NOTES

For the best texture, try to soak your pitted dates for at least 30 minutes

The chocolate peanut butter ice cream offers the best texture around 12-15 hours of freezing when it's easily scoopable and creamy. Freezing it longer than that means it's getting a little harder and you need to let it defrost at room temperature for a few more minutes before eating it.

This ice cream can also be made with banana instead of dates (same quantity) and using a high-speed blender or processor.

Get creative with flavours and add-ins!
Coach Megan

SUPER SEEDY APPLE RINGS

Apple season is here! Super Seedy Apple Rings are an easy and healthy snack packed with protein and antioxidants!

You Need:

1 Granny Smith apple, cored and sliced horizontally into ¼-inch-thick rings
4 tablespoons almond butter or nut/seed butter of choice
optional- pink Himalayan sea salt
chia seeds
sunflower seeds
hemp seeds
hulled pumpkin seeds
sesame seeds
sliced almonds

1. Spread the almond butter evenly among the apple rings (you might need a little more or less depending on how many rings your apple yields).

Optional- Sprinkle them with just a touch of pink Himalayan sea salt.

2. Spoon a little line of each kind of seed onto a flat plate, nudging them close so that all together they are about the width of the apple. Dip the apple ring, almond butter side down, into the seeds and gently press to set the seeds in. Carefully turn it over and repeat with the rest of the apple rings.

3. Feel free to combine equal parts of all the seeds and simple sprinkle them on top.

Coach Megan 🍎🍏

2 INGREDIENT ALMOND COOKIES

No flour, no butter, no eggs, no sugar, vegan and gluten-free!

These cookies are incredibly easy to make, even if you have never make cookies.

INGREDIENTS

2 medium-sized bananas medium-ripe
2.5 cups almond flour

Makes 12 cookies

*Pre-heat oven to 340 F

METHOD

1. Place the bananas and almond flour in a food processor or bullet blender.

2. Mix until combined. Your cookie dough mixture should be creamy but firm enough to be scooped with an ice cream scooper.

If it's too creamy, add a little more almond flour, start with 1 tbsp, then add another 1 tbsp if necessary.

3. Use an ice cream scoop or a cookie scoop with a spring release or a spoon to drop the cookies onto a baking sheet covered with parchment paper.

4. Flatten each cookie ball a bit with the palm of your hand or the back of a spoon.

5. Place the baking tray in the oven and bake for about 20-30 minutes (depending on your oven type), or until they look golden and crunchy on the outside.

6. Take them out of the oven and allow to cool slightly.

7. Drizzle some optional melted dark chocolate or cacao if you like, allow the chocolate to set and serve.

Optional add-ins:
Get creative!
Try dried fruit, seeds or spices such as cinnamon.

Enjoy
Coach Megan

AVOCADO PALETAS

Rich and satisfying Mexican ice pops. These are so creamy and delicious! If you like avocados, I guarantee you'll love these easy frozen treats!

INGREDIENTS

1 cup water

½ cup natural sugar substitute or sweetener of choice

3 avocados, peeled and pitted

1 lime, juiced

¼ teaspoon salt substitute

METHOD

Bring water and sugar substitute to a boil together in a saucepan; stir continually until sugar dissolves. Set aside to cool.

Pour sugar-water mixture into a blender with avocados, lime juice, and salt substitute; blend until smooth. Pour the mixture into 10 ice pop molds.

Freeze until solid yet still soft, about 2 hours; insert wooden sticks and continue freezing until firm, 12 to 24 hours.

🥑Get creative with fresh herbs and spices such as fresh cilantro, mint or cayenne pepper!

Enjoy
Coach Megan

SOFT BAKED VEGAN CHARCOAL COOKIES

Learn more from me about the benefits of food grade activated charcoal here:
https://youtu.be/0nOJyMs3iMI

INGREDIENTS

2 cups flour of choice
(try to stay away from white refined)
1 teaspoon baking powder
1-2 tablespoons activated charcoal
1/2 teaspoon salt of choice (not table salt)
1 1/2 cups powdered sugar substitute Swerve or Stevia.
1/3 cup coconut oil, melted
1/2 cup almond milk, room temperature
1 1/2 teaspoons pure vanilla extract

METHOD

Preheat oven to 350°F degrees. Line baking sheets with parchment paper.

In medium bowl, sift together flour, activated charcoal, baking powder and salt. Set aside.

In the bowl of standing mixer, beat together powdered sugar substitute, melted coconut oil, almond milk and vanilla until creamy.

Add flour mixture and continue to mix until combined. Dough will thicken as you stir.
If the dough still seems runny pop in the fridge for 5 minutes.

Roll 2-tablespoon size scoops of dough into balls and place onto prepared baking sheet.

Flatten slightly with fingers to 1/2-inch thick.

Bake cookies for 8-10 minutes.

Remove cookies from oven and place on cooling rack to cool completely.

You can add cocoa powder for a chocolate flavor and omit the vanilla.

Enjoy
Coach Megan

ROASTED APPLES - A PIE ALTERNATIVE

A healthy dessert option instead of pie!
This delicious recipe includes simple ingredients like fresh apples, Greek yogurt, and olive oil.
The thyme adds some freshness to the mix.

Apples are filled with antioxidants and vitamin C. They're also loaded with plenty of dietary fiber.
This dessert will keep you feeling full and energized!

INGREDIENTS

1 tbsp. olive oil
2 apples, halved and cored
4 sprigs thyme, plus thyme for serving
Vanilla Greek yogurt, for serving

DIRECTIONS

Heat oven to 425°F. Coat a small rimmed baking sheet with oil. Add apples cut sides down, sprinkle with thyme sprigs, and roast until tender, 15 minutes. Place in bowls, cut sides up, and dollop with yogurt. Spoon any pan juices on top and sprinkle with additional thyme if desired.

Thankful
Coach Megan 🍎

FLOUR-LESS GRAIN-FREE GLUTEN-FREE YEAST-FREE SUGAR-FREE
COOKIE DOUGH BREAD

This bread is perfect for when you are craving sugar and carbs!
It's paleo, keto, grain, gluten, yeast, and sugar free!
This is one of the easiest breads you'll ever make!
It can even double as a holiday breakfast addition or a dessert!

INGREDIENTS

1 tsp baking soda
4 eggs
1 cup cashew butter ( or nut/seed butter of choice)
Chocolate chips (or carob/cacao chips) to taste
(Mint chocolate chips work as well for a seasonal twist)

OPTIONAL ADD-INS

protein powder
spices such as ginger or cinnamon

METHOD

Whisk baking soda and eggs until peaks form, then add cashew butter and continue mixing. Pour batter into a lined bread pan, add chocolate and bake for about 25 minutes at 350 F.

Enjoy
Coach Megan

BLUEBERRY LEMON PROTEIN COOKIES

Be ready when hunger strikes!
Make an easy go-to snack with these blueberry lemon protein cookies. Made with almond and oat flours, lemon zest, and blueberries, these gluten-free cookies are sure to hit the spot.
By adding vanilla Greek yogurt and protein powder, they will keep you full. I suggest whipping up a batch on the weekend, then storing them in the fridge to have an afternoon snack that's ready to go!

If you have a nut allergy, try substituting almond flour with coconut flour or just use oat flour.
To make this recipe vegan use vegan yogurt and protein powder.

Use a food processor to quickly ground the oats and mix all the ingredients together. The cookies can be prepped, baked, and ready in 20 minutes flat.

BLUEBERRY LEMON PROTEIN COOKIES
Makes 18 cookies

INGREDIENTS

1 cup dry oats
1 cup blanched almond flour
56g vanilla protein powder
1 cup vanilla Greek yogurt
1/2 cup honey or maple syrup
Zest from 1 lemon
1 teaspoon pure vanilla extract
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt substitute
1 cup fresh blueberries or wild blueberries

METHOD

Preheat oven to 350°F. Coat a large baking sheet with cooking spray or oil of choice.

Place the oats in a food processor and process until mostly ground.

Add in the almond flour, protein powder, honey, yogurt, lemon zest, vanilla, baking powder, baking soda, and salt substitute.

Process just until the ingredients are evenly mixed into a batter.

Add in the blueberries, and pulse just for 10 seconds.

Spoon the batter onto the baking sheet, forming 18 cookies that are evenly spaced apart.

Bake for 10 to 12 minutes, until the bottoms of the cookies are lightly browned.

Allow the cookies to slightly cool before using a spatula to transfer them to a cooling rack.

Store in the refrigerator in a closed container.

Coach Megan
🫐 🍋 🍪

NUT FREE PROTEIN TRAIL MIX

This mix can be used many ways!
Arm your self for cravings and after workout snacks.
Eat it out of hand or spoon it over plain yogurt as a savoury topping. It can also be tossed into a bowl of salad greens or as a stir-in for a puréed soup.

INGREDIENTS

1 (15-ounce) sodium free can of chickpeas, rinsed
3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt substitute or Himalayan divided
3 (2x1-inch) pieces orange zest, sliced into 1/2-inch-thick strips
1/3 cup pumpkin seeds (pepitas)
1/4 cup rosemary leaves or herb of choice
1 tablespoon pure maple syrup
1/4 teaspoon cayenne pepper
1/2 cup unsweetened toasted coconut flakes

METHOD

Step 1

Preheat oven to 400°F. Place chickpeas on a paper towel–lined rimmed baking sheet and let drain (dryness now equals crispiness later). Remove paper towels and toss chickpeas on baking sheet with 1 Tbsp. oil; season with 1/2 tsp. salt substitute. Roast chickpeas, tossing halfway through, until crisp and golden brown, 35–40 minutes.

Step 2

Meanwhile, toss orange zest, optional pumpkin seeds, rosemary, maple syrup, cayenne, remaining 2 Tbsp. oil, and remaining 1/2 tsp. salt substitute in a small bowl. Remove chickpeas from oven and add pumpkin seed mixture; toss to coat. Roast until orange zest is shriveled and pumpkin seeds are pale green, about 5 minutes. Remove from heat and toss in coconut flakes; let cool.

Coach Megan

NUT-FREE PROTEIN BARS

These bars are easy to make and nut-free!
They make a great snack before or after training.
Enjoy
Coach Megan 🌾

INGREDIENTS
2 cups oats (old fashioned)
⅓ cup protein powder
¼ cup flax seed meal
¼ cup whole grain pastry flour or flour of choice.
1 teaspoon baking powder
½ teaspoon salt substitute
½ teaspoon cinnamon
½ cup unsweetened apple sauce
¼ cup honey
1 teaspoon pure vanilla extract
¼ cup raisins (or carob/cacao chips)
METHOD
Preheat oven to 350 degrees and line an 8×8 baking sheet with parchment paper for easy protein bar removal.
In a large bowl, mix together oats, protein powder, flax meal, flour, baking powder, salt substitute and cinnamon.
In a small bowl, whisk together apple sauce, honey and vanilla.
Pour mixture over the oat mixture and stir well. Add raisins and stir again until mixture is evenly incorporated.
Spread mixture evenly into prepared baking pan using a rubber spatula to press the mixture firmly into the pan in an even layer.
Bake for 22-25 minutes or until lightly browned. Let cool completely before slicing into bars.

4 INGREDIENT COLLAGEN NO CHURN CHOCOLATE PROTEIN ICE CREAM (Paleo, Vegan, Gluten Free)

The perfect treat for a glowing complexion, strengthening joints and bones, reducing cellulite and building muscle!
Creamy and easy frozen dessert using a blender or food processor and no dairy and no sugar!
It's protein-packed and ready in seconds- It's even perfect pre-workout or post workout!

Coach Megan 🍫 🍌 🍦

INGREDIENTS

1 scoop of collagen peptides (unflavoured or flavour of choice)
4-5 medium frozen bananas chopped
1 scoop chocolate or flavour of choice protein powder 32-34 grams
1/4 cup granulated sweetener of choice I used a stevia blend
1-4 tablespoon plant milk of choice
* Optional- See notes
1/4 cup coconut cream
* Optional- See notes

METHOD

Place a small loaf pan or deep pan in the freezer.
In a high-speed blender or food processor, add your frozen bananas and blend until just immersed.

Add your collagen, protein powder and granulated sweetener and blend until thick and creamy.
If too thick, add a tablespoon of plant milk.

For an even creamier texture, add your coconut cream and continue blending until smooth and creamy.

Transfer ice cream to the loaf pan. To ensure it doesn't become too icy, lightly mix your ice cream ever 20-30 minutes for the first hour.

Thaw for 10-15 minutes before eating. Lightly wet an ice cream scoop before scooping the ice cream into a bowl.

Notes

* Plant milk of choice such as oat or almond.
To enjoy this protein ice cream soft-serve style, simply blend until desired texture and pour into a bowl and enjoy.

* If ice-cream is too thick, add milk of choice one tablespoon at a time until desired texture.

* For ultra-creamy add coconut cream.

NO-BAKE CARROT CAKE PROTEIN BARS

These easy, homemade vegan protein bars are inspired by classic carrot cake.
Enjoy them for breakfast or as a healthy vegan snack.

INGREDIENTS

1 cup coconut flour
½ cup protein powder
1 teaspoon cinnamon
⅛ teaspoon nutmeg
Pinch salt (Himalayan or substitute)
½ cup mashed carrots
¼ cashew butter or nut butter of choice
(Sunflower seed butter and Wow butter are nut-free options)
2 to 6 tablespoons coconut milk
¼ cup maple syrup
2 tablespoons coconut oil melted
Optional: ¼ cup chopped walnuts
¼ cup coconut flakes or shredded coconut
⅓ cup shredded carrots roughly chopped

METHOD

Combine the dry ingredients in a large bowl. Whisk together.

Add the liquid ingredients, using 2 to 3 tablespoons of coconut milk to start.
Mix together with a spoon, pressing down on the cashew butter or substitute to spread.

Continue mixing the ingredients with your hands.
The dough will begin to clump together.
If the mixture is too dry, gradually add more coconut milk.

Fold in the coconut flakes, optional walnuts, chopped shredded carrots, and/or raisins.

Firmly press the dough into a parchment-lined 8×8 baking pan.
Flatten and spread the dough into an even layer.

Chill in the refrigerator for 4 to 6 hours or in the freezer for 1 hour. Slice into squares or rectangles.

Enjoy 🥕
Coach Megan

SUGAR FREE CHOCOLATE MUFFINS WITH SUGAR FREE CHOCOLATE AVOCADO ICING

INGREDIENTS

1 1/2 cups healthy flour of choice

1/4 cup cacao powder

3 tsp baking powder

1/2 cup stevia for baking

1 cup oat milk or milk of choice

2 eggs (or flax eggs for vegan)

How to make flax eggs:
https://www.megan-fit.com/favourite-product-substitutes

1 tsp pure vanilla extract

100ml avocado oil (or healthy oil of choice)

50g sugar free milk chocolate, chopped or carob

Chocolate avocado icing

1 large ripe avocado, peeled and stone removed

2 tbsp cacao powder, sifted

Liquid stevia, to taste

METHOD

Step 1 Preheat oven to 350F, line a 12 hole 80ml (1/3 cup) capacity muffin tin with paper cases.

Step 2

Sift the flour, cacao and baking powder into a large mixing bowl. Add the stevia and stir to combine. Whisk together the milk, eggs, vanilla and oil.

Add the wet ingredients to the dry ingredients and stir until just combined. Stir through the chopped chocolate.

Step 3

Divide the mixture between the prepared muffins moulds. Place in preheated oven and bake for 20 minutes or until golden.
Transfer to a wire rack to cool.

Step 4

Meanwhile to make the icing, place the avocado and cacao in a food processor. Process until completely smooth. Add a few drops stevia to taste.

Spread icing over the cooled muffins.

Enjoy
Coach Megan 🥑🍫

CHOCOLATE COVERED - AIR FRYER CHICKPEAS

These crispy chickpeas are made with just a handful of ingredients!
They are protein based, vegan, gluten-free & dairy-free!
The perfect snack!
If you don't have an airfryer, you can roast in the
oven on a parchment lined baking tray.

Happy Snacking
Coach Megan

INGREDIENTS

1 can of sodium free chickpeas drained & patted dry
1/2 tsp cinnamon
1/4 tsp pure vanilla extract
1 tsp oil of choice I used avocado
1/3 cup chocolate chips of choice
1/2 tsp coconut oil
1 tbsp of protein powder powder of choice
2 tbsp cashew butter or sunflower butter or Wow Butter

METHOD

After your chickpeas are patted dry, put them in a mixing bowl & mix in the cinnamon, vanilla & oil.
Place in air-fryer at 425 degrees for 20 minutes, shaking halfway through.
You want to make sure the chickpeas are really
crispy!
Melt the chocolate with the coconut oil, stir together then add the nut or seed butter and protein powder.
Combine until smooth.
Optional sprinkle of salt substitute or coconut.

Once the chickpeas are done add them to the chocolate mixture, making sure they are fully covered.
On a baking sheet with parchment paper, drop 1 tbsp of the chickpeas, repeat until done. Freeze or refrigerate in a tight sealed container.

3 INGREDIENT HEALTHY BROWNIES

The best part? These healthy brownies are amazing!
No oil. No sugar. No grains. No flour. Low carb.
You only need three ingredients to make these healthy flourless brownies!

🤤 Coach Megan

INGREDIENTS

6 large bananas
1 cup almond butter - can substitute for peanut butter or another nut/seed
1/2 cup cocoa powder
1/2 cup chocolate chips of choice.

That's it!

• If you have a nut allergy and want to keep these nut-free, you can replace the almond butter or peanut butter with either sunflower seed butter or tahini.

Optional but highly recommended- A handful of chocolate or other flavoured chips!

METHOD

Step 1: You'll start by preheating your oven to 350F. Line a square pan with parchment paper and set aside. Then, add your bananas into a large mixing bowl, and mash them completely. Alternatively, you can blend them using a blender for an even smoother texture (highly recommended).

Step 2: Add your peanut butter/almond butter and cocoa powder.

Step 3: Mix your ingredients until fully incorporated. If desired, add chocolate chips to it and fold them through.

Step 4: Transfer your brownie batter into the lined pan.

Step 5: Bake your 3 ingredient brownies for 17-20 minutes, or until a skewer comes out just clean. Allow brownies to cool in the pan completely, before slicing into 9 pieces.

SUGAR COOKIE OVERNIGHT PROTEIN OATMEAL
Sugar Cookie Overnight Protein Oatmeal!
Healthy and packed with 26 grams of protein.
This delicious, high-protein breakfast will keep you full all morning.

Enjoy Coach Megan 🌾

INGREDIENTS
1/2 cup plain nonfat Greek yogurt
1/4 cup unsweetened vanilla almond milk or milk of choice
2 tablespoons vanilla protein powder
1/2 cup old-fashioned rolled oats gluten free if needed
2 teaspoons coconut sugar or maple syrup, honey, or other sweetener of choice
1/4 teaspoon pure vanilla extract
1/8 teaspoon pure almond extract optional

Optional Toppings:
Sliced almonds or seeds
Fresh fruit blueberries, strawberries or raisins
Orange zest or lemon zest
Nut butter and banana

METHOD
Briskly whisk the Greek yogurt, almond milk, and protein powder together in a mixing bowl or large measuring cup, or shake them together in a mason jar so that the protein powder is as well incorporated as possible. Add the oats, coconut sugar, vanilla extract and optional almond extract.
Whisk to completely combine. Cover with plastic wrap (or seal the lid of the jar) and refrigerate for 8 hours or up to 5 days.
When ready to serve, stir once more, then transfer to a serving bowl or enjoy from the jar!
If the mixture is too thick for your liking, thin with a little extra almond milk.
Sprinkle with any desired toppings and enjoy immediately.

2 INGREDIENT ENERGY BARS
These delicious bars have just two ingredients and are perfect for hiking or a pre-workout snack!
There's no baking, no nuts and they are sweet and healthy!
So simple! 🌾
INGREDIENTS
3 cups pitted dates
3 cups oats (plus extra for coating)
Optional chia seeds for topping
METHOD
Line a 17 x 27cm slice tin with baking paper and set aside. Place dates into a food processor and process until it has a jam-like consistency (you may need to add a touch of hot water if it is dry).
Add oats one cup at a time until it's all incorporated and the mix starts to pull away from the sides of the bowl. Press mixture into the tin.
Sprinkle top with oats and optional chia seeds, freeze for 1-2 hours.
Cut into fingers and roll in extra oats to coat. Wrap individual fingers in baking paper and store in an airtight container.

CREAMED COTTAGE CHEESE AND HONEY

Creamy cottage cheese in a blender with honey makes the smoothest and most delicious healthy snack. Pile with fruit, granola, and so much more.