Healthy No Bake Oat Cookies

Ingredients

• 3 cups quick oats
• 3/4 cup honey
• 2/3 cup peanut butter 
• 1/2 cup coconut oil
• 1/3 cup unsweetened cocoa powder
• 1/4 tsp salt 

Directions

• Combine all ingredients except oats in a saucepan and melt. Once melted take off heat and stir in oats. Drop by spoonfuls onto pan and refrigerate for at least 30 minutes.

 

Peanut Butter Granola

Ingredients 

• 2 cups oats
• ¼ cup peanut butter
• ¼ cup maple syrup, or agave syrup
• 1 tsp vanilla extract

Directions

• Mix peanut butter and maple syrup together and pour over oats. Mix well and transfer to a baking tray and bake for 20 minutes at 180. 

 

Chickpea Cookie Dough

Ingredients

• 1 can chickpeas
• 2 tbsp maple syrup, or agave (to sweeten) 
• ⅓ cup creamy peanut butter 
• 1 tsp vanilla
• Pinch of sea salt
• ¼ cup chocolate chips
  • Can also mix in oats if you like more texture!

Directions

• Strain and rinse chickpeas. If you want smoother consistency cookie dough, remove the skin of the chickpeas. Combine all ingredients, except for chocolate chips and oats if you are adding them. Combine in a food processor and blend until smooth. Add in chocolate chips and eat/shape as you like!

 

Peanut Butter Banana Frosty

Ingredients 

• 1 frozen banana
• ¼ cup milk of choice
• ½ cup ice
• However much peanut butter you prefer

Directions

• Add all ingredients together, and blend! Can top with chocolate chips or whip cream to make it more of a dessert. 

 

Energy Bites

Ingredients

• ⅔ cup creamy peanut butter
• 1 cup old fashioned oats
• ½ cup flax seed, chia seeds, or combination
• 2 tablespoons maple syrup, or agave

Directions

• Combine all ingredients in a medium bowl and stir. Place the bowl in the refrigerator for about 15 minutes or more to make them easier to roll. Roll into bites and enjoy! Make sure to store extras in the fridge!

 

Peanut Butter Fruit Dip

Ingredients

• 1 cup greek yogurt
• ½ cup peanut butter
• Chocolate chips (optional!)

Directions

• Combine the ingredients. Dip with some apple slices, graham crackers, or whatever your heart desires. 

 

Scotcharoos (Peanut Butter Rice Krispie Treats)

Ingredients

• 4 cups rice krispies cereal
• ½ cup honey
• ½ cup creamy peanut butter
• ½ tsp salt 

Chocolate drizzle on top (optional) 

• ¼ cup chocolate chips
• 2 Tbsp coconut oil 

Directions

• In a small saucepan over medium heat, gently bring the honey to a boil and allow to boil for about a minute. Remove from heat and stir in peanut butter and salt. Place your cereal in a large bowl and then pour peanut butter honey mixture in and stir. Press the combination into a pan (can line with parchment paper) and press HARD to pack it tighty.  Allow the bars to cool completely before slicing and serving. Make sure to store in the fridge! 
• If adding chocolate on top. Melt chocolate chips and coconut oil in a microwave safe bowl and pour over after adding and pressing the combination into the pan.

Everyone gets stressed and anxious from time to time. From situations such as public speaking, financial worries, or even relationships. And currently our world is changing very rapidly with a fear of many unknowns increasing these burdens. When we cannot escape a stressor, and the pressure is constant, chronic stress is created. 

A herb known as ashwagandha can help. Ashwagandha is an ancient medicinal herb and is classified as an adaptogen. Adaptogens are herbal pharmaceuticals that counteract the effects of stress in the body. Chronic stress has been found to cause and or worsen headaches, stomach disorders, skin disorders such dermatitis and eczema, asthma, feelings of depression, and the list could go on. Stress causes health problems that in turn cause more stress on our body, and the cycle repeats. This takes a toll on our body and can lead to many harmful, physiological changes to the body. These changes are often involved in our endocrine and immune systems. Adaptogens such as ashwagandha have stimulant properties that can help counteract these harmful effects. 

Luckily, the most popular and well researched use for ashwagandha is relief from feelings of stress, and that is specifically, chronic long term stress. Ashwagandha supports the body in several ways, including a healthy stress or frustration response, otherwise boosting your resilience without even trying! The easing of stress directly and indirectly leads to secondary benefits that have other positive effects on the body involving: 

Adrenal Fatigue

Adrenal fatigue is currently not considered a medically diagnosable condition and according to many, people seeking treatment for adrenal fatigue may have underlying causes of other health problems such as anemia, infections, hormonal impairments or imbalances, and mental illnesses. Due to the nature of adrenal fatigue and a lack of understanding as to whether it is a valid condition can make addressing concerns difficult. But there are some suggestions for helping to deal with symptoms associated with adrenal fatigue such as that with ashwagandha.

Female Health

Hormones are drastically altered out of their proper balanced state when induced with chronic stress. We often don’t realize how mighty our hormones are. Just to name some of the direct roles they play are healthy menstruation, libido, and even mood and behavior. Ashwagandha’s role in stress reduction is closely tied to its support and enhancement of women’s hormonal health. The mineral-dense ashwagandha enhances communication within the endocrine system. This strengthens the adrenal glands, reduces cortisol, and increases  the production of blood.

Inflammation & Immune System

Inflammation, as we know, is just about related to everything in the body. From the red zit you may have just popped all the way to digestive sensitivities. The immune system uses inflammation as a tool to protect and heal cells from damage. This natural immune response can cause a negative outcome on health, and even result in long term tissue damage. Ashwagandha is there to help to reduce proinflammatory cytokines.

Moral of the story is that stress is a huge hindrance to overall health. If you’d like to try ashwagandha for yourself, try some from Jarrow Formulas or Pure Encapsulations.