Recipes

Easy Apple Dippers

Hey guys,

Ready for a fun & tasty new snack or dessert idea?

These are great for parties and perfect if you need something that doubles as an activity AND food source for your kiddos. :-)

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Easy Apple Dippers

(serves 2) 



Ingredients: 


💚1 apple 

💚Dips (such as peanut butter, almond butter, melted dark chocolate, coconut yogurt, mejool date "caramel" 

💚Toppings (such as crushed nuts, seeds, dark chocolate chips, coconut) 


Directions: 

1. Using a melon baller, scoop out "balls" of the apple until you reach the core. 

2. Pierce each apple "ball" with a popsicle stick. 

3. Coat each apple ball with dip of choice and then into topping(s) of choice and place on wax paper. 

4. Place in freezer for at least 30 minutes. 

5. Enjoy!! 



In good health,
Tara

P.S. If you are always looking for new and fun (+ healthy) recipes for yourself and your family, grab my FREE 3-Day Meal Plan for Losing Body Fat. This thing is not only an awesome tool to spark momentum and results, but its’s chock full of delicious new meals and snacks to try! Grab your copy right here, right now. Hope you enjoy!

Greek-Inspired Veggie Balls with Avocado Tzatziki Sauce

Hey guys,

If you are anything like me, having a recipe that doubles-triples-quadruples as a variety of food types (snack, main dish, side dish, appetizer…) feels like a best-kept secret. This recipe has the potential to be that for you, too. Try it out and let me know what you think!

This recipe is plant-based / vegan, gluten-free, dairy-free, no added sugar, egg-free, soy-free…but NOT free of flavor! ;-)

Oh, and the tzatziki sauce is really versatile as well.

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Greek-Inspired Veggie-Balls with Avocado Tzatziki Sauce 
Makes 6-8 servings 


For the Veggie-Balls: 

16 oz. lentils, cooked 
3/4 cup onion, finely diced (set aside a little for the sauce) 
2 cloves minced garlic 
1 tsp dried oregano 
½ tsp cumin 
1 tsp coriander 
½ tbsp lemon zest 
1 tsp sea salt 
Ground pepper, to taste 

For the Tzatziki: 

1 ripe avocado 
1 medium minced cucumber, seeds removed. 2 garlic cloves 
1-2 tbsp diced onion 
2 tbsp lemon juice 
1 tbsp fresh dill (if using dried, use ½ tbsp) Sea salt and pepper 

Directions: 

1. Preheat the oven to 350 degrees. 

2. Mix together the veggie ball ingredients. Form into 2-inch balls, and place them on a baking pan. Bake for 25 minutes. 

3. When it’s time to serve, put all the tzatziki sauce ingredients in a high-speed blender and blend until creamy. 

4. Serve and enjoy! 



In good health,
Tara

P.S. If plant-based and gluten free meals are your thing, make sure you grab my FREE 3-day Meal Plan for Losing Body Fat. Not only will you be working on those health & body goals, but you’ll get an arsenal of new recipes to try at the same time!

INTRODUCING - CUSTOM Meal Planning!

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**INTRODUCING** CUSTOM Meal Planning!


I had a colleague reach out to me recently asking for my best business advice. The first thing that came to mind is ABL….Always Be Listening.


Those of you who have been hanging with me for a while know that I believe real change takes a lifestyle upgrade, education, practice, and accountability. That being said, you've also been requesting meal plans from me for a while. ;-) 


I get it! I do. I've seen first-hand how a curated meal plan helps me and my family. It also helps to kick-start results and motivation to continue kicking butt! In fact, someone recently emailed me to tell me she lost 4 pounds on my free, 3-day meal plan! Wow!


So, I have decided to listen to your requests. :-) This service is BRAND NEW and now available to YOU.


What does this entail? The cost is $89 for a 7-day, FULLY CUSTOM plan. After you sign up, I will email you a quick intake form to fill out online that gets me all the info. I need to create this plan for you. Once you've filled out that form, you will have your plan in your hands within 3 business days.


Along with the day-by-day, meal-by-meal plan, I will provide you with a complete grocery list and of course all the recipes!


Pretty exciting, right?


The one pictured above is for someone that wanted just 6 days of a vegan plan. But yours will be 7 days…and doesn't have to be vegan. ;-)


What types of things do I take into consideration when I make this for you?

  • Your goals. Are you looking to lose weight, reduce bloating, balance blood sugar, have some new inspiration in the kitchen…?

  • Your allergies / sensitivities. Dairy free. Gluten free. Nut free….

  • Any particular style you like to eat such as plant-based, paleo, keto, mediterranean.

  • Your likes and dislikes. Hate beets? I won't include any in your plan. Like guacamole? Bring on the Mexican dishes!

  • How many people? I can give you a plan for 1 or make sure the servings can feed a whole soccer team if that's what you need. 

  • Leftovers. Yay or nay? You'll see this sample plan pictured above has lots of grayed-out meals. These are leftovers and help save TONS of time in the kitchen. You may want to include lots of leftovers to maximize time, or you may want something new for each meal. Or something in between. Your call.

  • Cooking time. Do you want fancy meals that may take an hour or more? Or would you like me to stick with things that can be thrown together in 20 minutes or less? You decide.

  • AND MORE… I can adjust your meals and snacks to a certain amount of protein, calories, sodium, etc. if you have very specific needs.


Are you ready to sign up for your first-ever, fully customized meal plan for yourself or your family? I can't wait to help you!



In good health,
Tara

Dark Chocolate Love Bites

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It’s Valentine’s Day week and it’s not too late to make something that requires minimal time + ingredients but looks super fancy…and tastes even better! ;-)

DARK CHOCOLATE LOVE BITES

Ingredients:

  • 3.5 oz. dark, organic chocolate

  • 1/4 cup pomegranate seeds

  • 1/4 cup slivered almond

Directions:

  1. Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to simmer. Make sure no water can get into smaller pot.

  2. Add dark chocolate to smaller pot and stir continuously until melted. It burns fast…don’t take your eyes off of it to help with your daughter’s math homework.

  3. Spread a large piece of wax paper across your counter. Place a heaping teaspoon of melted chocolate onto the wax paper so it forms a circle. Repeat until all chocolate is used up.

  4. Immediately place 4-5 pomegranate seeds in the center of each chocolate and then surround with slivered almonds.

  5. Let chocolate cool for 1 hour before peeling off the wax paper. Arrange on a nice plate or place in mason jar.

    Make sure you tag me on social when you share these beauties! ;-) Enjoy!

    In good health,

    Tara

Eggs in a Butternut Squash Nest

Eggs in a Butternut Squash Nest
(
Serves 2)


Ready for a new recipe?! This works just as well for Breakfast-for-Dinner as it does for regular Breakfast-for-Breakfast. Sorry, Lunch.


Ingredients:


1.5 cups butternut squash (spiralized into noodles)
2 tsp. coconut oil
4 whole eggs
sea salt + pepper to taste
1/4 microgreens (optional)


Directions:


1. Form the spiralized squash noodles into nests, making a small well in the center for an egg.


2. Heat a pan over medium heat and add the coconut oil. Use a spatula to transfer the squash nests to the pan and cook for about 7 minutes.


3. Crack eggs into cups and transfer them into the wells of the squash nests.


4. Transfer the egg nests onto a plate and season with sea salt and black pepper to taste. Garnish with microgreens (optional) and enjoy!

In good health,

Tara

P.S. If you enjoy recipes like this one, you’re going to want to hop onto my newsletter list! ;-)

Mac N Cheese Gone Wild

Hey guys,


Did you know it can do that? Me neither, but I thought it was fun to imagine those little dry noodles throwing a funky party inside their box when no one was looking. I hope the 'cheese' packet doesn't feel left out….I digress!


Alrighty, so I'm a realist. And, I'm a busy mama. Between the two, I realize that not everyone is making their own mac n cheese from scratch every time.


You have vowed to eat NO MORE bites of your kids' mac n cheese a million times. You are determined to introduce healthier foods to the family. You're also HUMAN and have a headache just thinking about banning their favorite boxed, yellow-orange pasta product from the house.


No worries! I've got ya covered today. Oh, and if you’re a DIY-homesteading-superwoman (my hat is OFF to you!), make sure you are signed up for my newsletter to get a constant flow of new, tasty, healthy recipes!


Ok, back to the boxed kind…baby steps! There’s no use having an extra reason for your kids to rebel or throw a tantrum. Let’s talk about some smaller steps to consider in order to first healthify your family’s favorite comfort food…

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1) Dare I say it? Swap the box! Before you try to make mac n cheese from scratch, you might get more buy-in from the stakeholders (little humans in your house) if you start by choosing a different boxed variety. Rather than Kraft - which has lots of inflammatory ingredients - try Amy’s organic. They also have a gluten-free and dairy-free option if that fits your family’s needs.

2) Add veggies. This one works best when you do it gradually. You can start by adding some frozen butternut squash cubes into the boiling water with the pasta. The taste is sweet and it will break apart and enhance the color of the cheese sauce. Another great option is peas. These are small and you can start with just a few mixed in to get everyone use to the idea that green things can be expected in their food from now on. ;-)

3) Nutritional yeast. This can be found in most grocery stores or online and adds a cheesy taste to food - perfect for mixing into macaroni and cheese! Not only that, it also adds some protein and vitamin B12.

4) Sliced cherry or grape tomatoes can bolster the nutrition while giving your mac n cheese a “grilled cheese with tomato” feel.

5) Add mashed avocado into the sauce. Heck, use it in place of some of the sauce. More real food = a win! The avocado will add more healthy fats, creaminess, and …a fun color!


With these tips, you can steal a bite of your kiddo’s mac n cheese with a decent chance that you’ll actually have some real food in there!


*Warning: Results may vary. I make no promises that your particular child(ren) will be ok with any or all of these suggestions…but it’s worth a try! Try these steps one at a time for greatest chance of child consumption.


Which one do you think you’ll start with?


In good health,

Tara

Microwaveable Paleo / Keto Bread Recipe and Demo



You can make bread - from scratch - in 3 minutes using your microwave.

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It almost seems impossible, doesn't it? Now, I know what you may be thinking.  "Tara, isn't the microwave unhealthy?" Yes, sort of.  Studies have shown that some nutrients are depleted when using the microwave to heat up or cook food.  So, as an everyday thing, I wouldn't suggest this cooking method. Here's where the 'sort of' comes into play.  If you make this bread instead of heading out to pick up your Wonderbread (or other bread that lives in the middle aisles of the grocery store), then this is definitely the healthier option!! 


If I'm being real with you - and I always am - I do use my microwave sometimes. This bread recipe would come out great in the oven too!  I just haven't nailed down the temperature and timing of it yet. If you end up trying it and want to save me some recipe-testing time, I'd love you to reply and let me know what worked for you.  ;-)


For now, I knew this one was too good not to share.  I've already had a few messages from people who saw the recipe when I first posted it on social media last week.  They're loving how easy and versatile it is!  Not only is it versatile in use (sandwiches, toasted with butter or coconut oil, cut into squares and served as a dinner side dish…) but it also happens to be paleo, keto, and vegetarian-friendly.  With just a few net carbs per serving, it's a great choice for someone that needs low-glycemic.


IF videos that make you sea sick...filled with cute toddlers, runny noses, and a lot of whining is your thing, you're definitely going to wanna check out this video demo that I did LIVE with my son, Jagger, when he was home sick from school.


If you're like, "Tara, just give me the freakin' recipe please.", then check out this pretty PDF that you can print.  It contains the nutrition facts as well!


'Til next time...


In good health,
Tara


P.S. If you are enjoying these recipes, make sure you join my private Facebook group, Lean In with Tara Allen Health, where there is a very large - and growing! - database of healthified recipes.  :-)

Coconut Cherry Chia Overnight Pudding

We’ve been speaking a lot about healthy habits lately here at Tara Allen Health - what with the New Year and all. I can't think of anything more helpful than setting yourself up for success the night before.  For me, this looks like making the kids' school lunch and snacks, setting out my workout clothes (I either train clients or myself very early every morning), and taking a look at my schedule for the next day so there are no surprises.


Another helpful trick - especially if your mornings are typically frantic - is to pre-make breakfast for whoever you're responsible for feeding in the AM.  Some of my favorites that can be made ahead are overnight oats, veggie-egg cups, and this Coconut Cherry Chia Overnight Pudding recipe...

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Coconut Cherry Chia Overnight Pudding
(Serves 2)

Ingredients:

  • 3 T Chia seeds

  • 1 cup coconut milk (or another non-dairy milk of choice)

  • 1 cup chopped cherries (frozen or fresh - your choice!)

  • 1 T raw honey

  • Dash of pure vanilla extract

  • 1/2 tsp. cinnamon


Directions:

1. Place all ingredients in a glass container and stir well.

2. Cover the container and place it in the refrigerator overnight.

3. When it's time to eat, place a serving in a bowl and garnish with an optional teaspoon of almond slivers, or another kind of nuts / seeds.


If you try this recipe (or any of my other recipes) and decide to post to social media, please tag me so I can see it!  


Facebook: Tara Allen Health
Instagram: @tara_allen_health


In good health,
Tara

Coconut Macaroons

It’s the week before Christmas and the New Years celebrations are kicking off in 2 weeks. Some of us are all cookie-baked out. Is this you?! Do you need something different? This macaroon recipe has just 4 ingredients! You must try. :-)

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Coconut Macaroons

Ingredients:

·      2 large egg whites

·      ¼ cup honey

·      ¼ teaspoon sea salt

·      2½ cups unsweetened coconut flakes


Directions:

1. Whisk egg whites to stiff peaks with a hand blender.

2. Gently whisk in honey and salt.  Fold in coconut flakes.

3. Place bowl in fridge to chill for 30 minutes.

4. When ready to bake, Preheat oven to 350 degrees F.

5. Fill a melon baller with batter (firmly packed)

6. Release batter onto a parchment paper lined baking sheet, and bake for 10-12 minutes, or until macaroons are golden brown.

7.  Cool for at least an hour.  Serve and enjoy!

In good health and holiday cheer,

Tara

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Blueberry Muffins - Nut free & Healthified

Hey guys,

It’s no secret that I care - a lot - about my family eating healthfully. It’s also no secret that when they’re in school, there’s a certain amount of control we give up. There are birthday parties and holiday parties and beginning of the year parties and middle of the year parties….

It can all get a bit out of hand. If you are a mama / parent / caregiver of young children like I am, then you might find yourself in a similar debacle from time to time. Not only that, but so much of my homemade treats include alternative flours like almond flour - which is an obvious no-no in our nut-free schools.

Where there’s a will, there’s a way. Here is a blueberry muffin recipe that I made recently during a particularly party-heavy time at school. My kids got to enjoy a treat that I felt good about and we were very cautious about other kiddos’ allergies. :-)

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Blueberry Muffins

(Makes 10 muffins)

Ingredients:

  • 2/3 cup coconut flour

  • 5 eggs

  • 1/2 cup non-dairy milk (make sure not to use nut milk if strictly nut-free)

  • 1/3 cup coconut oil, melted

  • 2/3 cup blueberries

  • 1/4 cup honey

  • 1/2 tsp. vanilla extract

  • 1/4 tsp. baking soda

  • 1/4 tsp. ginger

  • pinch sea salt

Directions:

  1. Preheat the oven to 375 degrees F.

  2. Mix all ingredients in a food processor or high-speed blender, except blueberries.

  3. Fold in blueberries.

  4. Line a muffins tray with liners.

  5. Fill each muffin cup until 2/3 full.

  6. Bake for 22-25 minutes. You’ll know they are done when the tops are golden and a toothpick comes out clean when inserted in the center of the muffin.

  7. Enjoy!

In good health,

Tara

Oatmeal Raisin Cookies

Welcome to November…and the onslaught of decadent holiday recipes coming your way!

Last week was Halloween and the way we circumvent tons of junky junk is by substituting it with healthy junk. ;-) These Oatmeal Raisin Cookies got sent in with my kiddos to school when they had their parties so that they would have a healthier alternative that would still taste great and feel like a special treat for them.

Mission accomplished.

I needed it to be gluten free, dairy free, nut free (school rules), and no refined sugar.

Here’s what we came up with…

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Oatmeal Raisin Cookies

(Makes 24 cookies)

Ingredients:

  • 2 cups rolled oats

  • 2/3 cup ground flaxseeds

  • 1/2 cup raisins

  • 1/2 cup coconut oil, melted

  • 1/3 cup maple syrup

  • 1 egg

  • 2 T water

  • 1 tsp. baking powder (aluminum-free)

  • 1 tsp. cinnamon

  • 1 tsp. vanilla extract

  • 1/2 tsp. sea salt

  • Optional: add 1/4 cup chocolate chips. walnuts, or dried cranberries

Directions:

  1. Preheat the oven to 350 degrees F.

  2. Place the raisins in a bowl and add water until covered. Allow to soak for 15 minutes.(You can skip this step, but your raisins will be dry in the cookies).

  3. In a large bowl, stir together the dry ingredients: oats, flaxseed, baking powder, cinnamon, nutmeg, and sea salt.

  4. In a small bowl, whisk together the wet ingredients: egg, maple syrup, vanilla, coconut oil, and water.

  5. Mix your wet ingredients into your dry ingredients.

  6. Fold in raisins and any additional mix-ins, if desired.

  7. Scoop tablespoon-sized balls onto a baking sheet lined with parchment paper. Flatten slightly with back of spoon.

  8. Bake for 16-18 minutes.

  9. Enjoy!

WIll you be trying these? Let us know!

In good health,

Tara

Pistachio-Apple Bars

These Pistachio-Apple bars are amazing!


Magnolia and Jagger’s schools don’t allow nuts due to children’s allergies, so we rely a lot on nuts at home. These bars are the perfect after-school snack or dessert!

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Pistachio-Apple Bars with Chia Seeds (Servings 14)


Ingredients:


• 1/3 cup cashew butter 

• 1/3 cup honey 

• 1 tablespoon olive oil 

• 1 teaspoon vanilla extract 

• 1/2 teaspoon salt 

• 1 1/4 cups puffed rice

• 1 cup old-fashioned rolled oats 

• 1/4 cup finely chopped dried apple 

• 1/4 cup chopped dried cranberries 

• 1/3 cup chopped dry-roasted pistachios

• 1 teaspoon black chia seeds


Directions:


1. Preheat oven to 350°

2. In a microwave safe bowl, mix cashew butter, honey, olive oil, vanilla, and salt. 

3. Microwave on HIGH 1 minute. 

4. In a separate bowl, combine puffed rice, oats, apple, cranberries, and pistachios. 

5. Pour cashew mixture over puffed rice mixture, and toss gently to combine. 

6. Press into an 11 x 7-inch, greased glass baking dish. 

7. Sprinkle the top with chia seeds, pressing down lightly to stick them to the mixture.

8. Bake at 350° for 10 minutes. Cool, slice, and enjoy!


How do these sound to you?

In good health,

Tara

P.S. You can totally reduce the honey to make these even healthier. I’ve made them with about 1/2 the amount for a lower glycemic version (because...PCOS) and they were delicious!

Creamy Vegan Tomato Soup

Hey guys,

I don’t know about you, but I’m a soup lover! Unfortunately, creamy soups with a dairy base don’t love me back these days. And while I’m not selling artwork at fancy galleries or able to knit beautiful sweaters to save my life, my creativity often shows up in the kitchen when I’m trying to make healthier versions of my childhood favorites so that my family and I can enjoy them.

This is a new recipe that was inspired by the first frosty, October morning here in NY recently. No joke - we had our air conditioner on one day and 3 days later, the heat! It’s been wild. In fact, the extra dose of vitamin C from this tomato soup won’t hurt either with all of the weather changes and school germs aloft. ;-)


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Creamy Vegan Tomato Soup

(Serves 4-6)

Ingredients:

• 2 x 14.5 oz. cans fire roasted tomatoes
• 1 cup veggie broth or water
• 1/4 teaspoon fresh pepper
• 1 teaspoon sea salt
• 1/3 cup packed fresh basil
• 2 tablespoons olive oil
• 1 can full fat coconut milk

Directions:

1. In a blender, stir together the tomatoes, broth or water, pepper, salt, basil, and oil.

2. Pour into a large pot.

3. Place on stovetop on medium heat.

4. Cook 5 minutes. Then, add in coconut milk and stir to combine.

5. Cook for about 5 more minutes.

4. Serve and enjoy!


In good health,

Tara

Sweet Potato Quinoa Crockpot Chili

There’s a chill in the air….finally! ;-)

Hey guys, I like the heck out of Summer like the best of ‘em (except the mosquitos…and under-boob sweat brought on by humidity…). And yet, there’s something so exciting and refreshing about the first time I can put on a sweater and a vest with a crockpot meal working overtime for me.

I’m gonna cut to the chase and keep it short and SWEET today. This chili is the perfect Fall dinner when you need something fast, warm, hearty, plant-based, and/or gluten free.


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Sweet Potato Quinoa Crockpot Chili


Ingredients:

  • 1 large sweet potato, chopped

  • 1 medium onion, diced

  • 1 large bell pepper, any color, diced

  • 3 large cloves of garlic, diced

  • 1 can (15 oz) black beans

  • 1 can (28 oz) fire-roasted tomatoes

  • 3 (or 4*) cups broth, any kind

  • 1/2 cup dry, uncooked quinoa

  • 1 T chili powder

  • 2 tsp paprika

  • 2 tsp turmeric

  • 1/2 tsp ginger

  • 1/2 tsp black pepper

  • pinch cayenne pepper

  • salt to taste


Directions:

  1. Add all ingredients to slow cooker / crockpot.

  2. Cook on high for 4 hours.

  3. Allow to cook on low until time to serve.


*Add up to 1 additional cup of broth or water if consistency is too thick for you.

**Optional: Serve with avocado on top - just because!


Hope you enjoy!


In good health,

Tara

Zucchini Fritters

Hey guys,

Last week. I came to you live on Facebook to walk through a little cooking demo (talk-through, really) of how I made Zucchini Fritters. My version is gluten-free, dairy-free, and grain-free with extra Omega 3s, fiber, and protein.

Here’s that video

For those that requested I write up the recipe, here ya go!

Zucchini Fritters

Ingredients:

  • 2 large zucchinis, grated

  • 2 large eggs

  • 1/4 cup nutritional yeast

  • 1/4 cup ground flaxseeds

  • 1/4 cup cheese of choice (I used non-dairy cheese)

  • 1 tsp salt

  • coconut oil for cooking

Directions:

1) Add grated zucchini and salt to a colander and place in the sink for 5 minutes. Allow extra fluid to drain.

2) Place zucchini in a cheese cloth and squeeze out any additional fluid.

3) Add the eggs, nutritional yeast, flaxseeds, and cheese and mix well.

4) Add oil to a pan and over low-medium heat, cook 1-2 T of fritter mixture at a time (like a pancake). Once edges start to brown, flip over. This takes approx. 3 minutes per side.

5) Keep extras for up to 5 days in the fridge or freeze for up to 3 months. Reheat in toaster or oven.

Enjoy!

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In good health,

Tara

Sweet Potato Bruschetta

Hello!

With back-to-school coming at us full-force, many of us find September to be like a second New Years in terms of being able to re-establish goals, schedules, and commit to new habits.  I notice this to be the trend even amongst my friends that don't have young children.

A large factor for success here comes down to priorities and time management skills.  We need recipes we love that will nourish ourselves and our family and either be SUPER quick or at least allow us some 'hands off' time (like while something is in the oven) to be able to multitask.  This is a good chance to clean up, help with homework, make that phone call, or shoot off a quick email. 

The following recipe is a delicious side dish or app, but can easily be turned into a main dish by adding a protein source such as white beans, tuna, or chicken.

If you have any friends that could use some healthy inspiration / recipes, please let them know about my newsletter.  It is my mission to help as many people with their health / nutrition / fitness as possible - regardless of whether or not they ever hire me.  Sharing is caring!  ;-)

On to this delicious recipe...

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Sweet Potato “Bruschetta” (Servings 4-8)

 

Ingredients: 

  • 3 medium sweet potatoes, cut lengthwise into ¼ inch slices 
  • 1 tsp. olive oil
  • 2½ cups cherry tomatoes, halved or quartered 
  • 1 clove garlic, minced
  • ⅓ cup packed basil, roughly chopped
  • 1 Tbsp. olive oil
  • 2 Tbsp. lemon juice
  • salt and pepper, to taste

 

Directions: 

1. Preheat oven to 375 degrees F.  

2. Line 2 baking sheets with parchment paper.

3. Place sweet potato slices in a mixing bowl and toss with 1 tsp. olive oil.

4. Spread sweet potato slices out evenly on baking sheets, giving each slice a little space.

5. Bake for 20 minutes.  Flip to the other side and bake for 10 more minutes until golden brown.

6. Meanwhile, toss the cherry tomatoes, garlic, basil, olive oil, lemon juice, and salt and pepper in a large mixing bowl.

7. When sweet potatoes are done, let cool. 

8. Top sweet potato slices with tomato mixture, and enjoy!

 

Do you plan on trying this recipe?  It works if you're looking to ditch the bread or have someone that is gluten-free that you're cooking for.

 

In good health,

Tara

Chia Watermelon Fresca

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Watermelon, watermelon...everywhere!  Want to put this fruit to good use before it's out of season?  Try this deliciously refreshing recipe!

 

Chia Watermelon Fresca (Serves 1)

 

Ingredients: 

• 1 1/2 cups seedless watermelon cubes

• 3 tbsp. water

• 1 tbsp. chia seeds

• 1 slice lime, for garnish

• Sprig of mint, or strawberries, for garnish

• Ice

 

Directions: 

1. In a blender, puree watermelon and water until smooth. 

2. Stir in chia seeds and let them sit for about 5 minutes (to thicken up). 

3. Stir again, and let it thicken for as long as you’d like!

4. Pour into a glass over ice and garnish with lime and sprig of mint or strawberries.

 

Enjoy!

 

In good health,

Tara

Pumpkin Spice Waffles

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So I have to start by letting you know I forgot to snap a decent picture of these waffles for you, and instead have this paper towel quickie that I sent my hubby to let him know we had breakfast to bring on our road trip.  :-)

Now that that's out, do NOT let it take away from the fact that these are DELICIOUS and should be made immediately - even before Starbucks announces that it's pumpkin season this year.  

These waffles worked as breakfast on-the-go as well as a snack in our hotel room the following day.  They are gluten free, dairy free, have no added sugar, and are packed with protein, healthy fat, fiber, and some veggies!  

***Swap the nut butter for seed butter to make these friendly for nut allergens if you have allergies in your family or school rules to follow.***

Are you ready?!

Pumpkin Spice Waffles

Ingredients:

Wet:

  • 5 large eggs
  • 2 large bananas
  • 1/2 cup pumpkin puree
  • 1/2 cup walnut butter (it's what we had - any nut butter will work)
  • 1/4 cup melted coconut oil

Dry:

  • 1/2 cup coconut flour
  • 1.5 T pumpkin pie spice
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder (aluminum-free)
  • 1 tsp pure vanilla extract
  • 1/4 tsp sea salt

Directions:

1. Mix all wet ingredients in a blender.

2. Add dry ingredients and blend until well-combined.

3. Cook in a greased waffle iron. Makes about 8 waffles (pictured are waffles cut in quarters).

4. Enjoy!!

 

WIll you be trying these??  Let me know!

How to Build a Green Smoothie - The Template

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Ahhh....the green smoothie.  It's tasty, convenient, great for the young and old alike, and helps us stay on track with our goals.

But...

Sometimes it doesn't come out right!  Sometimes it's too thick, or too watery, or not sweet enough.  How do you know if it's balanced, anyway?

No worries.  I put together a Green Smoothie Template for you.  Share it, print it, stick it on your fridge.  Use it as a checklist for when you make your next smoothie.  You will be left with delicious, smooth, healthy, balanced green smoothies every time!

Grab your copy of the template right here.

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In good health,

Tara

White Bean and Spinach Stew

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These days, many people are looking for more plant-based meals for various reasons and still crave a hearty meal. Plant-based can still mean something with sustenance, warmth, vibrant colors, and flavors to help fill your belly and your soul!  Stews are a great way to satisfy that need for a heartier meal.  They can be served warm in the colder months, and cold on a hot and humid day.  

The spinach in this meal delivers a serving of low-glycemic vegetables, gut-promoting fiber, and vitamin K, A, C and folate.  The iron in spinach plays a role in well-functioning red blood cells which help to transport oxygen around the body.

The phytochemicals ("plant magic") in onions can reduce the amount of damaging free radicals circulating in your body.  The sulfur and chromium work in tandem to help reduce blood sugar.

Olive oil is rich in heart-healthy, monounsaturated fat.  This helps us absorb all the fat-soluble vitamins in the dish, promote healthy hormones, and nourish our skin and hair.  Olive oil also has strong anti-inflammatory properties and is a staple in health-promoting Mediterranean Diet.

Thyme is known to help sore throats...as well as lowering high blood pressure and helping to manage elevated cholesterol in the blood.

Garlic is highly nutritious, yet low in calories.  The powerful compounds in garlic can help to reduce and stabilize blood pressure and cholesterol levels.

Cannelli beans brings a plant-based serving of protein to help heal damaged tissues and promote and strong and lean body.  These white beans are also full of fiber which promote a diverse microbiome, weight management, and regular bowel movements.

The lycopene (that red hue) in tomatoes are activated most during the cooking process.  It has been shown to promote the health of the skin, prostate, heart, bones, and blood vessels.

 

White Bean and Spinach Stew (Serves 4)

 

Ingredients: 

• 1 tablespoon olive oil 

• 1 medium onion, chopped

• 4 cloves garlic, minced 

• 1 Tbsp. fresh thyme, chopped (or 1 tsp. dried) 

• 2 x 16-oz. cans cannellini beans or other white beans, rinsed & drained 

• 1/2 cup water 

• 4 canned plum tomatoes, drained (organic if possible)

• 1 x 14-ounce low sodium veggie broth (organic if possible)

• 3 cups baby spinach, chopped

• 1/4 tsp. sea salt 

• 1/4 tsp. fresh ground black pepper

 

Directions: 

1. Heat olive oil in a medium saucepan over medium-high heat. Add onion.  Cook for about 5 minutes or until soft. 

2.  Add garlic and thyme; cook 1 minute. 

3.  Add the beans, water, tomatoes, and broth. Increase heat to high until stew begins to simmer. 

4.  Reduce heat; let simmer for about 5 minutes, stirring. Add more water, if needed.

5. Stir in the spinach, and cook until wilted.  Season with salt and pepper.

Enjoy!

***If you want to make sure you catch my recipes, weight loss videos, and wellness tips, be sure to subscribe to my newsletter list here.***

In good health,

Tara