long island health coach

5 pillars every weight loss program needs to have (that no experts are talking about)

WHAT IF YOU ARE MOTIVATED TO MAKE A CHANGE, BUT NEED SOME GUIDANCE?!?

In another recent video, I cover the 5 pillars that need to be a part of every healthy + sustainable weight loss program. You don't ever have to pay me a dollar (and I'm gonna keep showing up for you for free anyway!) But, I do want to make sure if you're ready to finally lose the weight once and for all (or otherwise heal your body), that you're going about it with all angles covered. If not by me, then on your own or with help from someone else.

Many nutrition experts just address nutrition.
Fitness experts will tell you it's all in the workout plans.
Occasionally you'll find someone that covers both nutrition and fitness.

But if that was truly all you needed, you'd have accomplished it already, right?!

This is GOOD news! It's actually great news because it means YOU are not broken, but rather the approach you've tried in the past didn't actually get to the root cause of what is going on.

A truly effective coach or weight loss program will cover all of the following - in depth:

  • Mindset (emotional eating, creating new habits, etc.)

  • Mindful eating (slowing down, internal hunger cues)

  • Nutrition (including portions, meal timing, actual real-life recipes)

  • Fitness

  • Lifestyle (sleep and stress play a huge role in healthy weight loss)



A program that thorough is hard to come by. In fairness, I don't know other professionals that are trained in all those areas. So it makes sense. Scope of practice laws are in place to protect us!



If you are interested in hearing more about the 5 pillars…or if you've ever been curious about what it looks like to work 1-on-1 virtually (completely online) with me to make a health transformation, definitely check out the video!

If you are READY to make a change and would like to find out if we are a good fit for working together, you are welcome to schedule a (free) 15-minute call so we can chat about your goals and next steps.

In good health,

Tara

3 steps to crush sugar cravings and lose excess body fat

Imagine a life with no cravings!



No, wait…imagine what would happen to your body and your health if the sugar cravings could finally go away!

While there are no magic pills to make such a thing happen, there are definite steps you can take. In my latest Workshop Wednesday video, I shared 3 steps that will get to the root cause of your cravings and help you lose excess body fat. Consider this your road map to start taking action and seeing results!

If you're finding these videos helpful, hop onto my email list to ensure that you don’t miss them! I share healthified + delicious recipes (is there any other way though?!?), workouts, wellness and weight loss video trainings, and new opportunities over there - weekly! And P.S. you’ll receive a super-awesome welcome gift right away when you join. ;-)

CHECK OUT THE (10-min.) VIDEO RIGHT HERE:

Talk soon,

Tara

The scale is making you GAIN weight!

Is the scale making you GAIN weight and excess body fat?


You might be surprised to find out that this is, in fact, what's happening for many people - certainly most of the women I work with and speak to.


Check out my latest Workshop Wednesday video to learn how and why and what you can do instead.


And then, get rid of that dang scale if it is affecting you in this way too!

In good health,

Tara

P.S. If you are on a weight loss / fat loss / wellness journey, we should hang out more! Did you know that I share online workshops, recipes, and more tips to help you transform your body + life FOR FREE? Every week?! Join my email list to get in on this and receive a welcome gift immediately! ;-)

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!

FAT LOSS and Meal Timing

Fat loss - when the heck should I eat?


It's a common misconception that we need to be eating a million times a day in order to increase our metabolism and burn more fat.


First of all, let's talk about who is looking to burn more fat? If you are looking to lose weight or even just "tone up"…you're looking to decrease the excess fat you have on your body. 


Watch my latest live video (or just listen - you don't need to see my face) as I get into how to tap into your fat stores to use them up as energy. We're discussing meal timing (when and how often) and we nerd out on what insulin is and the role it plays in fat storage and fat loss. It's a pretty unknown concept to most. Definitely worth the 35 minutes if fat loss is on your agenda!


Here's a quick summary:


1) Insulin is a fat-storage hormone that helps us carry sugar into our cells to use as energy. Whatever we don't use gets stored as fat to use at a later time.


2) If insulin remains elevated, our bodies remain in fat storage mode and do not switch over to fat burning mode.


3) Lowering insulin is what allows us to switch over to fat burning mode. We can lower our insulin by focusing on nutrition upgrades and timing our meals properly (hint: eating every 2 hours will not allow your insulin levels to come down for you to enter fat-burning mode).



Watch or listen to the video for lots more details and for the 3 tips I share at the end so you can get going on your fat loss goals right away!!

In good health,

Tara

P.S. If you’d like a (FREE) 3-day meal plan designed to help you with WHAT to eat and WHEN to eat for healthy fat loss, you can grab that right here! Enjoy!

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

Metabolism article (with Dr. Axe)!

Hey guys,

Check this out…

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I didn't pick this picture!! :-)


But, I did get to write alongside one of my favorite writers / educators in the holistic health space… Dr. Axe!

The article all about metabolism came out last week in Glam. If you'd like to find out if we are able to improve our own metabolism (spoiler alert: we can!), you can check out the article right here.

In good health,

Tara

P.S. If you struggle with a sluggish metabolism and are looking for a way to kick things in gear, grab my FREE 3-Day Meal Plan!

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! ;-)

3 NEW things to consider when meal planning

Hey guys,

In my latest live Workshop Wednesday video, I mentioned 3 important things I see so many of my clients skipping when they go about planning their meals out for the week. While almost everyone considers what they have in the kitchen, their budget, what they enjoy eating, and when they’ll be going shopping, these 3 things are often overlooked.

  1. Goals - are you putting together your meals with your ultimate goals in mind? Does the meal plan reflect the types of food your body needs, the amount, the meal timing…?

  2. Schedule - are you a bit overzealous in trying to cook too many new recipes in one single week? What days are busiest? Are you utilizing your leftovers in the best possible way? Leftovers save sooooo much time, money, and stress if done right. ;-)

  3. Other people - who will you be cooking for? Are you making side dishes work for you so that everyone can enjoy the same meal and still be eating according to their body’s needs?

Check out the video for my tips and let me know in the comments…do you meal plan?

In good health,

Tara

P.S. Would you like a FREE meal plan to get you started? I’ve created “The Hangry Women’s 3-Day, Plant Based Meal Plan for Losing Body Fat” and would love to get you your copy!

Meal Plan Sign-Up:

Name *
Name

Another booty exercise from the couch...with guitars and nesting blocks?

"More booty exercises, more booty exercises…!!"


Alrighty, I heard your replies and I raise you…another home exercise you can add to the mix to target those glutes.  (Also, why does auto-correct want to change 'glutes' to 'flutes' every time??  I've never played the flute…or talked about playing the flute in my life). 


Watch this super-quick video of me doing this move using my couch.  If that's not a win-win, I don't know what is.  I also may bring a guitar and some nesting blocks into the mix.  You'll see.


Oh, and squeeze your butt cheeks together at the top. Happy booty-building!

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.  :-)

The 4 most popular diets...and what they have in common.

Hey all,

So, one of my favorite ways to share wellness tips and strategies is through my weekly, live Workshop Wednesday videos.  My most recent one was about the 4 most popular "lifestyle" diets at this time and what they all have in common.  


Yup, that's right!  There are 3 things you can do right now that will help you get the same health-promoting and weight loss results that people following these top 4 diets are raving about…without a million rules or a list of "good" and "bad" foods! Check out the video right here and start to tackle these today!

In good health,

Tara

THRIVING this Holiday Season: Part 2, FITNESS

Ready to THRIVE?


What are you waiting for?!  


If you celebrate Christmas, then today is a very special day for you. Merry Christmas! If you are reading this in real time as it showed up on my site, right now I am probably taking too many blurry pictures of my children as I choke back tears as I remember "how little" they were last year at this time. I'm emotional. I cry over everything.  :-)  


But, chances are you are reading this at another time.  Maybe it's Tuesday night now or Wednesday morning. Regardless of whether or not you celebrate Christmas, you might be thinking ahead to more parties this week as New Years approaches quickly. If you thought that I was going to tell you right now to avoid alllll cocktails, cookies, and pie…you thought wrong.  I want you to enjoy yourself…with intention!  And, I want you to feel as though you're not "off the wagon".


One way to allow all of the merriment to happen and also not feel like you've tossed away all hope at any of your health goals is to keep (or re-establish) an exercise routine right now. Before I lose you here, I'm not talking about going from nothing to 60-minute workouts!  How about 5 minutes today?  How about 10 tomorrow?  What can you do?  Let's start there.


In my latest Workshop Wednesday video, I shared a little bit about how to set goals in a completely new way (hint: behavioral over outcome), and also get into 7 ways to get your fitness in during the holiday season…and Winter in general.  There are unique hurdles that present themselves this time of year, but there are also unique opportunities!  


Here's a summary:


Tip 1: Commercial breaks.  During your favorite holiday movie, Netflix, or DVRed show, march in place or do dips on a chair.


Tip 2: Be creative.  Ten squats every time you go to the bathroom (yes, even at work) is that much more than you're already doing.


Tip 3: Festive decorations.  Bundle up for a walk or run as a different way to experience the beautiful lights this time of year.


Tip 4: Holiday fun run.  There is still time to sign up for a New Year's run or walk.  Be social and active at the same time.


Tip 5: Track your steps.  Use an app or wearable device to try to improve the number of steps you take.  Using those gifts cards or making returns at the mall?  Perfect!  Do a few extra laps.


Tip 6: Shoveling. You have to wait for Mother Nature to cooperate for this one, but take advantage when the white stuff gets here.


Tip 7: Winter FUN. Snow tubing, ice skating, sleigh-riding, skiing, snowboarding...


Which one of these is your favorite?  I'd love it if you hit "reply" to this email and let me know.  


In good health and holiday cheer,
Tara


P.S. If you want to catch the video, here it is!

Thriving this Holiday Season: Part 1, The Food

The holidays are upon us! If your life is anything like ours, you will have parties and gatherings and events everyday for the next week and a half. :-) It’s fun! And also, it can be tricky to manage any type of health goal with all the food, cookies, alcohol, and hot cocoa.

Check out my recent Workshop Wednesday video in which I shared my top tips for not just surviving, but actually THRIVING, during this festive time.

In good health and holiday cheer,

Tara

P.S. Stay tuned until next week when I share Thriving this Holiday Season, Part 2: Fitness.

Eliminate these 2 things to see near-immediate results!

You just want someone to tell you what to do sometimes...


I get it! I do.  If you've been reading my blogs for a while now, then you know that I believe in the, "If you bring a woman a fish, she'll eat for a day.  If you teach a woman to fish, she'll eat for a lifetime" approach. (That was paraphrased with a creative twist).  ;-)

However, I do really know what it's like to sometimes just want someone tell you what to do. When it's a week before a big holiday and 2 weeks before another big holiday and there's so much to do and what seems like an unlimited amount of parties with food and alcohol...

It can be hard to stay focused. It can be tricky to remember how to fish for yourself.

Today I'm sharing with you 2 things to eliminate (or greatly reduce) from your plate that will bring you near-immediate progress.  These tips are NOT easy - especially this time of year.  So, you get to choose when to use them.  Save these tools in your tool belt for the day after a particularly fun party.  :-)  Or, start immediately so you can get a bit of traction and energy before all of these events.  It's up to you!

The video is below. If you don't have time to watch or listen to the video for all of the details, here's the cliff notes:

1. Refined sugar
2. Refined flour

They are not doing you any favors for your health.  If they are soul food for you - as in, your soul is happy when you eat them - then by all means, keep some of it in!  But, choose intentionally. Be picky.  Save it for special foods and special occasions.  Watch how much better you feel when you do that!


In good health and holiday cheer,
Tara


P.S. 2019 is coming!  It's our year and we're coming for it.  One of the things that I do to give me a leg-up is keep my healthy habits in place.  If working out consistently or eating properly for my body type and goals weren't a habit, I wouldn't be able to accomplish a whole lot, to be honest. This took some time for me to establish.  And then, I had to figure it all out again post-babies. Things change.  But, the fact that I need my health, energy, and confidence in order to go after my dreams has never changed.  If you are looking to improve your health, energy, and/or confidence in the New Year so you can crush your goals…and your life, then I think you should! That's where the magic is.


I coach women through this transformation through nutrition, fitness, and lifestyle changes that bring great health, energy, confidence…and JOY!  Let me know (email me at Tara@TaraAllenHealth.com) if you are interested in chatting (free of charge) to discuss what some of your goals are.*

*Limited offer: This offer is available to the first 5 people that email me.

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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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!

How to achieve ANY goal you have!

Do you want to lose weight? Do you wish you could eat better more consistently? Have you been putting off your workouts?

In the video below, I share everything you need to know to break down ANY goal you have into action steps and daily practices. I discuss The Habit Loop and The Cycle that you can apply to any area of your life that you’re looking to upgrade.

**Warning: The video gets wonky around minute 4 but then picks up around minute 7 or so. This was a livestream and my internet connection was poor. However, you don’t miss much at all (what the heck was I talking about for those 3 minutes, anyway?!?) and I believe you will gain so much from watching this if you are looking to achieve something in particular.



If you are not on my email list, hop on ASAP so you can receive the companion worksheet I mentioned that’s heading to an inbox near you on Tuesday, October 23, 2018. :-) Sign up right here!

In good health,

Tara

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