Tag: healthy

Recipes

Pad Thai goes healthy

Fat Girl to Fit Momma

I am a huge fan of Thai food. Sadly I have had to give up many of the dishes because of the extremely high carb count from the rice noodles. It just doesn’t fit into my healthy mix of carbs. But here is an awesome way to enjoy with not nearly the carbs! yay!! 


Pad Thai with Spaghetti SquashIngredients

  • 1 medium spaghetti squash (about 3 lbs.)
  • 2 Tbsp. tamarind paste (or rice wine vinegar)
  • 2 Tbsp. fish sauce
  • 1 tsp. raw honey
  • 2 to 4 Tbsp. water
  • 12 oz. extra-firm tofu, cut into small cubes
  • 3 Tbsp. cornstarch (preferably GMO free)
  • 8 tsp. peanut oil, divided use
  • 1 medium onion, thinly sliced
  • 2 large eggs, lightly beaten
  • 4 cloves garlic, finely chopped
  • ¾ cup fresh bean sprouts
  • 4 medium green onions, cut into 1-inch pieces
  • 2 Tbsp. chopped peanuts
  • Lime wedges
  • Cilantro sprigs
  • Crushed red pepper

Instructions

  1. Preheat oven to 350° F.
  2. Place squash on a parchment lined baking sheet. Poke squash 2 or 3 times with a fork. Bake for 60 to 80 minutes. Cool for 20 to 30 minutes. Cut squash in half lengthwise. Remove seeds. Scrape flesh into stringy noodles. Set aside.
  3. To make sauce, heat tamarind paste, fish sauce, honey and water in a small saucepan over medium heat. Cook, stirring constantly, for 1 to 2 minutes. Add additional water is sauce is too tart. Set aside.
  4. Coat tofu in cornstarch in a small bowl; mix well.
  5. Heat a large wok (or skillet) over high heat.
  6. Add 2 tsp. oil, swirling to cover surface of pan. Add tofu; cook, stirring constantly, for 2 to 3 minutes, or until all sides of tofu are brown. Remove tofu from pan and place on a large plate. Set aside.
  7. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add onions; cook, stirring constantly, for 3 to 4 minutes, or until onion are light golden brown. Remove from pan; place on plate with tofu. Set aside.
  8. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add eggs; cook over medium heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath, creating a very thin omelet. When eggs are set, cut them with your spatula. Remove eggs from pan and place on plate with tofu and onions. Set aside.
  9. Add remaining 2 tsp. oil to pan, swirling to cover surface of pan. Add garlic; cook, over medium-high heat, for 1 minute.
  10. Add spaghetti squash, spreading squash into a single layer; cook for 30 second, stir and make another single layer. Repeat this 3 to 6 times, cooking for about 3 to 4 minutes, or until squash is warm and golden brown.
  11. Add sauce; mix well.
  12. Add bean sprouts and green onions; mix well.
  13. Add tofu mixture; cook, stirring frequently, for 1 to 2 minutes, or until well mixed and heated through.
  14. Transfer to a large serving platter. Top with peanuts, lime wedges, cilantro, and crushed red pepper. Serve immediately. 

Recipes

Clean Eats for the Fall

Fat Girl to Fit Momma

In my current weight loss challenge group I asked my participants if they had specific recipes needs and I would do my best to create or find healthy clean eats for them.  This week there was a request for a healthier alternative to Coffee Creamer and some Yummy Vegan recipes.  So here are my faves!!!  Happy Fall Y’all!!

First let’s attack Coffee Creamer.  The store-bought coffee creamers are loaded with sugar, artificial flavors and chemicals (GMO Corn Syrup, Polysorbate 60*, Carageenan, Cellulose Gel) that have been linked to cancer and honestly just mess up your system!!  Not to mention they add empty calories to your day and makes your metabolism and adrenal system scream a little.

coffee-creamer

 

So here is an awesome fall fave dairy free alternative with just real food that you can put in your coffee and not feel too guilty about.

 

Pumpkin Spice Coffee Creamer

Ingredients

5 Servings 70 cal each

  • 1 1/4 cups unsweetened plain almond milk
  • 3 tablespoons raw honey
  • 3 tablespoons organic pumpkin puree
  • 3 1/2 teaspoons pure vanilla extract
  • 1 teaspoon pumpkin pie spice
Put ingredients in a mason jar and shake until well mixed.  Store in fridge. Shake each time before using.
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Next I want to tackle some easy vegan recipes that are loaded with tons of flavor.  Going to start with one of my faves an alternative to Pesto Pasta.  This one is key to use fresh produce and herbs for the best taste.  I also always encourage organic when possible so you don’t introduce those pesky pesticides into your families systems. This vegan recipe comes right from Vegan.com one of my favorite resources for all things Vegan.  Their website is easy to navigate and the recipes do not disappoint.
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You will see nutritional yeast in this recipe.  I use this often in my sauces, dressing and as a thickening agent.  Definitely buy in bulk for this if you can.  I purchased mine through Thrive Market a great place for pantry items for a clean eating and vegan kitchen.

Vegan Pesto 

from Vegan.com
 This is great to top your zucchini noodles, in cold quinoa salad, on pita for veggie sandwiches,  mixed with your fave humus as a yummy dip to crudité, or added atop grilled eggplant.

Ingredients

  • 2 Cups fresh Basil (tightly packed)
  • ½ Cup Pine Nuts
  • 3 Cloves Garlic
  • ½ Cup Cold Pressed Olive Oil
  • ¼  Cup Nutritional Yeast
  • 1 Tablespoon Lemon Juice
  • 1 Teaspoon Himalayan Salt
  • Pepper (to taste)

First toast the pine nuts in a skillet until they are lightly browned. It will take about 5 minutes on medium heat, flipping consistently. Then add the pine nuts, garlic, nutritional yeast, and basil to a food processor and begin blending on low-speed. Slowly add the oil and pulse until creamy. Then add the lemon juice and pulse again.

 

Each week through the continuation of my weight loss accountability group I will be sharing my fave healthy recipes.  If you would like to see more recipes and get help please comment or reach out anytime.  Happy Healthy Eating from Fat Girl to Fit Momma!!

Recipes

Garlic Tahini Sauce- My latest obsession

Fat Girl to Fit Momma

I have long been a huge fan of the Garlicky Kale Salad available in the Whole Foods deli, to the point I one time ate it so often that I was walking around smelling like the dressing.  The dressing for the salad is very simple and super easy to blend together, toss with Kale and voila you have amazing salad.  But I have been craving it so much that I want to put it on everything, or at least the flavor.

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  • 1 cup of tahini
  • 1 cup of water
  • 3-4 cloves of garlic
  • Juice from 1 large lemon
  • 1 tablespoon Bragg liquid aminos or tamari
  • 2 tablespoons nutritional yeast
  • 2 tablespoons  apple cider vinegar

In my recent strong preggo cravings I have been wanting all things mediterranean inspired- tahini sauce, quinoa tabouleh, humus, falafel, grilled eggplant…..you name it if it can be found in a greek, Lebanese or other mediterranean style restaurant I have wanted it!

Today’s lunch might have been my most inspired!!!  Falafel with Tahini Sauce so simple and yet so yummy.

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To make this tahini sauce I simply reduced the nutritional yeast to 1 T and removed the apple cider vinegar.  I made a large batch so this can be saved for later.  Falafel has always been a fave but I was afraid of the frying involved so instead I found a great recipe for easy Low Fat Baked Falafel.

  • 1 15-19 oz can chickpeas, drained
  • 1 small onion, chopped
  • 2 cloves of garlic, chopped
  • 1 tablespoons of fresh parsley, chopped
  • 2 tablespoons all purpose flour
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon baking powder
  • salt and pepper
  • 2 tablespoons olive oil

Add to some chopped greens a little diced tomato, fresh lemon juice and top with the tahini sauce and this a simple and nutrition vegetarian balance meal.

 

Make sure to follow me to keep getting easy to make, delish and healthy meals.

 

My Journey

Shake-a-WHAT?!?

Fat Girl to Fit Momma

Why the heck do I drink Shakeology every day?!?

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I started drinking Shakeology when I was desperate to drop weight and get healthy after my second pregnancy. I knew I had to do something different, I had to take the healthy path, not the easy crash diet path. I had to change my approach, it was no longer just about me, I had two daughters I needed to care for.

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After an entire adulthood being overweight I had to change my mindset and focus on my healthy not just the number on the scale. I started drinking shakeolology and after the first week I was hooked. It helped me kick my wicked carb cravings and gave me amazing energy that I never knew you could get from healthy foods.2013-09-21 07.54.50.jpg

 

But the biggest change was what it did on the inside. I battled tummy issues for more than 20 years. Constant bloating, upset stomach, acid reflux, constipation…seriously I sounded like a side effects at the end of a pharmaceutical commercial. Within the the first month of drinking it I was no longer chasing every meal with tums or mylanta. This was AMAZING!!!! I was suddenly free from fear of eating the wrong thing! I didn’t have to fear every that every meal out at a restaurant would have me running to the bathroom! It helped me repair my gut and helped me start to reverse years of bad eating. I no longer had to guess if something was healthy for me, I knew that this was the healthiest meal I could get each day.

Are you curious what it could do for you?  Join my next informational 7 day sneak peak into what it can do for you!!!

 

If you’ve ever wanted to know the answers to the below questions, we’ll have the answers for you!

-What is Shakeology?
-What can it do for You?
-Why do I choose it over ‘other’ shakes out there?
-What are the ingredients?
-How much does it cost?

 

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Business

Fit Fundraising

Fat Girl to Fit Momma

Are you a non-profit organization? Are you looking to expand your portfolio of fundraising offerings? Are you tired of offering fundraising product that add little value to a customer’s life? Team Beachbody offers an amazing fundraising opportunity that is absolutely free. You pay absolutely nothing and receive a 25% commission on all sales. It’s a brilliant way to raise money, help people get fit, and you don’t have to sell cookie dough or candles! Help your community get healthy!

As a certified PiYo instructor and Fitness coach, I am always looking for organizations to get involved with in the community and help me with the mission to end the trend of obesity. Beachbody’s Non-Profit Coaching Opportunity for fundraising is the perfect way for Churches, Schools, PTA’s and other charitable organizations to earn money as well as help the community at large!

How can the opportunity benefit Churches and religious organizations?

body gospel

In addition to the fundraising aspect for being able to sell Beachbody’s incredible products, we can also host a Fit Club on a weekly basis using Beachbody’s Faith Based workout Program, Body Gospel. Fit Clubs will provide the congregation and community with the chance to workout for FREE in a supportive, motivating group setting. When paired with a monthly bible study this is a wonderful way to offer fellowship.

 

 

How can the opportunity benefit Schools & PTA’s?

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Beachbody offers several workout programs for kids, including “Shaun T’s Fit Kids Club” & “Tony and the Kids” with P90X’s famous trainer Tony Horton.  In addition to being able to sell these workouts and any of the Beachbody workout programs and products, your school or PTA can organize and hold FREE Fit Clubs for Kids using these workouts as well as Fit Clubs for adults.

How do we get a Fit Club Started?

That is the easy part.  As your coach,  I will not only help you organize and get a Fit Club started, but I will even help get them started until you feel comfortable enough to hold them on your own.  There is a great system and training to help you get these set up or you can run on your own and add your touch.

What is the Beachbody program for nonprofit organizations?

This is an opportunity for a qualified, charitable organization (IRS designated 501(c)(3) or other officially designated Tax Exempt Organization) to earn money with a Team Beachbody® Coach business. Qualified organizations can sign up as an Independent Team Beachbody Coach—free of sign-up and business-services fees—and participate in the income-earning opportunities (i.e., retail, team bonus cycle bonuses, etc.).

What are the benefits to the organization?
  • No sign-up fees.
  • No business service fees.
  • 25% commission on retail sales..
  • Weekly commission checks.
  • Web site with online store.
  • Easy administration.
  • 25% discount on fitness and nutritional products.
How to Get Started:
  1. Complete a Team Beachbody Nonprofit Coach Application form, and fax it along with supporting paperwork to Coach Relations at (310)-453-3639 or by e-mail to coachrelations@teambeachbody.com. In case you do not have access to either a printer or a fax, I can arrange to snail mail the forms to you. Please feel free to contact me if you have any questions.

    Nonprofit Coach Application Form
    Team Beachbody Coach Application Fax Sheet

NOTE: You do not need to include a credit card number on the form if you are NOT purchasing a challenge pack! In the sponsoring coach area include the following info.

Name: Cassie Cain

 

ID: 263179

 

Screename: CASSIECAIN

 

You can leave the phone and sponsor’s signature blank.

Recipes

Protein Pancakes & Balsamic Glaze

Fat Girl to Fit Momma

Eat like you love your body today!  Happy Valentines Day to everyone!!  Whether you are celebrating with you special one or your little kiddos like me you will likely have a choice of healthy versus not so healthy today.

I chose a healthier option today to show my body the love rather tear it up with too much sugar and fat.  Instead of topping the pancakes with chocolate syrup I opted for a delish balsamic glaze, yummy sweet and a little tangy!!

Our celebratory breakfast was Protein Pancakes with mixed berries and a Balsamic Glaze.

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Protein Pancakes

1 scoop Vanilla Shakeology

2 T low fat cottage cheese

2 egg whites

2 tsp unsweetened almond milk

dash cinnamon & cloves

 

Blend all ingredients together until smooth and creamy.  Scoop small portions onto hot non stick griddle and cook approx 2 minutes per side.

Balsamic Glaze

1/2 cup Balsamic Vinegar

Bring to a boil over medium heat in a small not stick pot, reduce to simmer.  Allow to simmer approx 10 minutes, checking and swirling in pot.  As the liquid evaporates it will become thicker.  Remove from heat and let cool.  As it sits it will become thicker.

 

Top pancakes with mixed berries (sliced strawberries, raspberries, blueberries) and balsamic glaze.

 

Want to learn more about healthy eating, get recipes, get support, and join my next weight loss accountability group with me as your coach sign up today for FREE!!

shakeo
Shakeology now available in 9 Flavors!!
Fitness, Recipes

How to Eat Chocolate, Drink Wine and drop pounds

Fat Girl to Fit Momma

What if you could start a workout program now, commit to it for 21 days, get one meal each day included, no need to count calories or points for the rest of your meals, workout just 30 minutes a day, be allowed wine & chocolate, AND lose 10-15 pounds?

Would you be interested?

     Danielle did exactly that! She was a heavy smoker, and she decided to quit. She thought a fitness program would help her push through the difficulty of quitting and toward a healthier lifestyle. In 21 days, she lost 10.2 lbs and 18 inches!

   Here’s how it works… If you commit to YOURSELF with 30 days of Shakeology, I’ll give you the 21 Day Fix workout, the same workout that Danielle used to lose 10.2 pounds and 18 inches in just ONE round! And the same one that Jessica used to lose 62 pounds in just SIX MONTHS and fatten her wallet with $500 in Beachbody Challenge Prize!

 

 Is 2016 your year?  Are you going to reach those goals you keep setting? Or is it going to be another year where you end the year just the same? I want to help you get there and I’ll be there every step of the way, every single day! You’ll have one on one coaching with me, an fun and engaging accountability group, prizes, support, motivation… everything you need!

     If you’re ready to take just 3 short weeks and start focusing on you, here’s what you need to do:

  1. Send me a message to fatgirlfitmommafitness@gmail.com all you need to say is  “I’m ready!”
  2. I’ll give you the special link to get 21 Day Fix- you’ll just need to pick your Shakeology flavor (including the brand new Cafe Latte my new favorite flavor)
  3. Once you order, reply to the email, and I’ll send you a $10 gift pack to sweeten the deal!
  4. In 48 hours, you’ll have access to the 21 Day Fix workouts, as well as P90x, Insanity, TurboFire and more, streaming on demand 

     To recap, you get one meal a day for just $4.33 for a full meal, and I’ll give you the full 21 Day Fix, access to it streaming on Demand within 48 hours of ordering, a meal planner, and a $10 gift card! So….. are you in? The sooner you say YES, the sooner you can start seeing some results…. just reply to this email! But don’t wait! In order to give one on one coaching, I can only do this for a few people!

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Check out this 21 Day Fix approved Recipe

 

Spaghetti Squash Sausage Lasagna Boats

Ingredients

  • 3 small to medium spaghetti squash (about 5 cups cooked)
  • salt and fresh pepper, to taste
  • 1/3 cup part skim ricotta cheese
  • 2 tbsp grated parmesan cheese
  • 1 tbsp chopped parsley (or basil)
  • 3/4 cup whole milk shredded mozzarella cheese

For the sauce:

 

  • 1 tsp olive oil
  • 1/2 onion, finely chopped
  • 3 cloves garlic, minced
  • 14 oz Italian chicken sausage
  • 14 oz (1/2 can) crushed tomatoes
  • salt and fresh pepper, to taste
  • 2 tbsp chopped basil
  • 1 bay leaf

 

Directions:

  1. Preheat oven to 400ºF
  2. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane
  3. Season lightly with salt and black pepper
  4. Bake about 1 hour, or longer if needed on a baking sheet, cut side down 
    (If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft)
  5. In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.

  6. In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft
  7. Add the sausage and cook, breaking up into smaller pieces until browned and cooked through
  8. When cooked, add the crushed tomatoes and adjust salt and pepper to taste
  9. Add the bay leaf and cover, reducing heat to low
  10. Simmer 20 to 30 minutes, then add in fresh basil at the very end.
  11. When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on (If you microwaved this, preheat the oven to 400°F)
  12. When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells
  13. Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce
  14. Place the spaghetti squash back into the 6 shells and place on a baking sheet
  15. Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese
  16. Bake in the oven for 20 – 30 minutes or until everything is hot and the cheese is melted.

Nutrition:

Servings: 6 Size: 1 boat

Calories: 246 Fat: 13 g Protein: 17 g Carb: 17 g Fiber: 2 g Sugar: 7 g  Sodium: 701 mgCholesterol: 71 mg
Recipes

Pumpkin Spice EVERYTHING

Fat Girl to Fit Momma

The leaves are changing, the mornings are crisp, and the infamous Pumpkin Spice Latte has returned to all the Starbucks around the world. If the loads of sugar doesn’t scare you check out some other scary ingredients.

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I am a recovering PSL lover.  When I gave up the sugar laden chemical $h*T storm drinks I also gave up the PSL.  But I have a wonderful healthy replacement!!!

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Pumpkin Spice Latte

1 Scoop Vanilla Shakeology

1 Shot Espresso
1 Cup unsweetened Almond Milk
1/2 cup Pumpkin Puree
1/2 tsp Pumpkin Pie Spice

For best taste blend with one cup ice. Enjoy!

Get your sample of Vanilla Shakeology

pumpkin-smoothie

Recipes

Beans, Beans, the magical fruit….the more you eat, the more you cannot believe this is a brownie!!

Fat Girl to Fit Momma

When I first heard of Black Bean Brownies I was convinced that it was some kind of code language for pot brownies that I wasn’t hip to in my mid-30 lingo.  Then they started to pop up in my Pinterest feed on nearly a daily basis, clearly my entire social network was not a bunch of pot heads, and if they were they were finding some amazing ways to disguise their vices.  Upon further investigation I found these little black beans to be the key to AMAZING super moist brownies!!

As I have been focusing on removing the junk (artificial flavor, preservatives and added sugar) from my diet one thing that continued to go missing was my delicious ooey-gooey brownie.  I love the idea of substituting the black bean for the flour and upping the ante on the fiber intake!  Serious double win in my opinion!!  So here you go….after several attemps and modifications this is my new fave recipe for Black Bean Brownies.

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1 15 oz can low sodium black beans

3 tablespoons coconut oil

4 stevia packets or 3 tablespoons raw honey

4 1/2 tablespoons Extra Dark Special Cocoa powder

2 large eggs

dash cinnamon

dash sea salt

1/2 tsp baking soda

1tsp baking powder

optional extras: unsweetened coconut flakes, walnuts, mini choco chips

Preheat oven to 350 degrees.  Drain and rinse black beans.  Combine all ingredients in blender or food processor with exception of extras.  Process until well combined.  Fold in extras.  I added walnuts to the ones in the picture after spooned into cupcake liners.  Line cupcake tin with liners and fill each 1/2 full.  Bake approx 20 minutes or until toothpick comes clean.

Let cool.  Top with greek yogurt and berries for a yummy and nutritious alternative to the box brownies.

Recipes

Crazy Easy Almond Butter

Fat Girl to Fit Momma

As a family we made the switch to Almond Butter a while ago but I had treated the delicious and nutritious treat like it is pure gold.  Honestly, I would sneak it when the kids were not watching because I didn’t want to have to share the teeny tiny amount that we had that cost us a week’s salary to purchase.  Ok so I know I am being dramatic but I really did secretly eat the stuff because I didn’t want to share.

My favorite almond butter was always the fresh ground we would get at Whole Paycheck, ahum I mean Whole Foods.  You could seriously taste the freshness and for that reason we paid $7/lb for the buttery gold.  I don’t know if I got sick of giving up other foods so I could afford to feed my almond butter habit or if I finally decided to not be so stubborn and share my almond butter with the kids.  Either way I knew if that little machine at Whole Foods was all that was in between me and almond butter I surely could manage to find a way to make it at home.  Enter my awesome KitchenAid Food Processor!

Now if you put Almond Butter on the delicious pedestal like I do you are going to have a Homer Simpson “Doh” moment when I show you how simple it is to make at home.

First gather either raw or roasted almonds, I prefer to buy raw then roast them a few hours prior to making my almond butter. Just pop 2 cups raw almonds into an oven at 300 for 10 minutes.  Let them cool down before you start making magic happen

2 Cups Fresh Roasted Almonds
2 Cups Fresh Roasted Almonds

Next you need a heavy-duty food processor or blender.  I prefer my food processor because it is easy to use, has a powerful motor that has yet to overheat, and get’s the job done in less than 10 minutes.

The magical KitchenAid food processor
The magical KitchenAid food processor

Add you almonds with your sharpest blade and turn on.  It will be loud at first, but that only lasts a few moments as the almonds start to break down.

Ear Plugs might be required
Ear Plugs might be required
Watch the magic
Watch the magic

As the almonds start to break down they will start to stick to the sides.  Just scrape it down every minute or so and keep pressing on…

Scrape down the sides
Scrape down the sides
Keep Going....
Keep Going….

The oils in the almonds will start to be released as the friction heats up the almonds and they are broken down.  It will start to ball up into a dough, don’t stop yet!  Break it down and keep going….

Keep Going....
Keep Going….

At about 8 minutes of processing you get a smooth and creamy Almond Butter to rival that from Whole Foods magic machine2015-03-05 12.11.35

Place in a small container and store in your fridge or pantry for a week or two, if it lasts that long.

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You can now enjoy delicious and nutrition buttery Almond gold at home.  Add it to greek yogurt, your smoothies, top apple slices, or eat it straight of the spoon if you want.   I have found the best place to get almonds is Costco, online, or Winco.  Enjoy!!