long island nutritionist

Monkey Salad

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Have you ever heard of Monkey Salad before? It’s a cute name for a fun fruit-and-nut salad that contains bananas.


We just saw the Curious George movie recently, so I have bananas on my mind. :-)


This makes a great snack or dessert when your sweet tooth is strong. Kids really love it too! The best part is that you can customize it to suit whatever you have on hand or individual allergies.


Swap out the nuts, change the fruits, experiment with different nut or seed butters … it’s all good (and delicious!).


Monkey Salad


1 banana, sliced
½ cup of berries or sliced apple
¼ cup cashews, pecans, walnuts or almonds
1 tbsp almond or other nut butter
(optional) 2 tbsp coconut flakes
(optional) Sprinkling of sea salt
(optional) Drizzle of honey


Put all of the ingredients in a bowl and enjoy!


In good health,
Tara



P.S. I have just a few spots left to test out a NEW online weight loss program I created. This is a chance to get your healthy weight loss transformation for a lot less money! If you believe that diets aren't the answer, that healthy change involves nutrition, moderation, real life, fitness, lifestyle upgrades, and a new way of thinking (to match the sweet, smart warrior you are), then you're going to LOVE this opportunity!


If you are ready to prioritize your health with 15-20 minutes a day and $97 a month (for EVERYthing - nutrition, fitness, lifestyle habit upgrades, and mindset rewiring), reply to this email and let me know. I'll share more details and we can hop on a call to chat about it along with your goals.



This opportunity is just for a few more ladies willing to take a leap! I will then be closing enrollment for a while as I work with this current group.



If you were looking for a sign, this is it. Email me now. ;-)

Weight LOSS and weight GAIN require 95% of the same strategies!

Most people think that their weight LOSS goals or their weight GAIN goals are on opposite sides of the spectrum.

And while it's slightly true, in a health-first approach, the strategies to achieve any body goals - and improved health - are 95% identical!

Why? Well optimization is optimization. Being able to change some aspect of your body (such as losing excess body fat) requires a certain level of nourishment, a certain baseline of the foundations like sleep, and a buzzing metabolism.

If you're curious about how I can help one person lose weight and another person gain weight using a nearly identical approach, check out my latest Workshop Wednesday video that I recorded last week. In the video, I cover lots of the topics we address in both cases. If you're a go-getter, you're going to want to use these topics as a framework to develop your own plan!

If going at it alone has not been working - or not been lasting - I have a few spots open for my private, fully customized virtual coaching program opening up in August. If you are someone that likes to save money and time and get results, you have to check it out.

Do you know there are people that spend SO MUCH MONEY and TIME and EFFORT and still do not get the results they want?! Maybe you have been doing this too…I certainly did in the past. I can tell you first-hand that doctor appointments add up, meds add up, supplements, books, "quick fixes", unused memberships, lost time at work…it all becomes so expensive when we are not optimizing our health!

If you've been feeling like you're ready to improve your health, love your body, and impress the socks off of yourself, then check out all the details (yup…including prices) for my private, virtual coaching program.

And if you are feeling EXCITED about the possibilities for your future and want to make sure we are the right fit to work together, sign up for a free 15-minute call right here. We'll talk about your goals and figure out if I'm the person to help you - once and forever. ;-)

In good health,

Tara

Apple Brussels Sprouts Salad

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You have to try this new salad! The apple adds a sweet-tart taste to the this bitter vegetable. :-)

Apple Brussels Sprouts

(Serves 4)


Ingredients:

1 tbsp. avocado oil or coconut oil

1 medium yellow onion, chopped

1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)

1 organic apple, peeled

2 tbsp lemon juice

Sea salt

Pepper


Directions:

1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add the brussels sprouts and continue cooking another 5 - 10 minutes..

2. Add the chopped apple to pan and saute for another 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.

3. Serve and enjoy!

In good health,

Tara

Taking responsibility so you are EMPOWERED to transform

If you are the 'problem', then you also get to be the solution.


And let me be really clear: I am not talking about beating yourself up here!


But, if you can start to look past your (very real) excuses and see just your role in getting to where you're at right now, then you'll also be able to feel empowered to change what you want to.


You see, if you had NO control in getting here, how can you possibly believe that you will have any control in getting there?



Check out my latest Workshop Wednesday video all about this!



And by the way, my ridiculous straight-out-of-the-shower-hot-and humid-crazy-updo hairstyle apparently ruffled someone's feathers on Facebook. Hop on over to my Facebook page if you want to check out what was said and my response.



Here's what's important though: there will always be trolls - or people that aren't supporting you or excuses or people that want to dull your shine. And if you have big goals like I do…you have to ignore it or use it to fuel you. I'm not going to stop showing up on live video to deliver messages of health, longevity, self love, and empowerment just because my hair looks silly that day….or I have no makeup on….or I'm in my pajamas. ;-) I'm showing up - just as I am - no matter what. My BIG goal in starting this business is to help EVERYONE that I can no matter what. If we can't work together one-on-one or in a group setting, then I hope to provide enough information and inspiration so that you can make miracles happen on your own. And if I had to get all glammed up to share my message, it wouldn't happen as often. And it wouldn't help as much. And it would be FAKE because I'd be pretending to be polished all the time when I am…not! :-) 



I've done polished. I've checked the boxes on uniforms, and business casual, and school reports with perfect reference pages. I've done policies, procedures, and scripts at the hospital as a nurse. I've had to encourage meds and interventions when I knew in my heart that my patient needed more of my time instead. Less charting, less narcotics, more heart. I'm not against all meds at all! I'm very grateful for the types of medical services we are lucky enough to have access to. But, sometimes we need humanity first and foremost.



So, here I am showing up outside of the lines. I say "um" a lot. I record live videos in my pajamas if it's nighttime (or early evening sometimes….let's be real) and I have something to share that might help someone.



My priority just wasn't my hair that day - nor is it ever, really. ;-)



I hope you feel comfortable being you despite whatever hurdles are thrown your way.



In good health,
Tara


Trail Mix Granola

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Is this trail mix or is this granola? Either way, it’s DELICIOUS.


Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.

Trail Mix Granola


Ingredients:

1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)


Directions:

1. Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.

2. In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.

3. In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.

4. Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.

5. Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.

6. Remove from the oven for a final time, and let cool. Mix in the berries and serve.

Enjoy!

In good health,

Tara

Your Type A-ness is interfering with your results

Are you a ‘control freak’?

I am too! Well, trying hard to let go a bit, but it’s definitely a part of my personality. And just in case it’s a part of yours, too, I wanted to share why you may be finding that you’re successful in other areas of your life - career, family, business, relationships - but can’t seem to figure out how to hack your way into the health or body goals you have set for yourself.

That’s why I recorded a live workshop video for you on exactly this topic. And as always, I share in the video what you can do about it; how to learn to work WITH your personality type. ;-)

In good health,

Tara

You are creating a new habit NOW....and now....and again now!

You're either creating new habits or reinforcing old ones every single day!



NOT working out is actually a habit. Yelling at your kids… a habit. Snacking at night, avoiding new situations like the plague, complaining to anyone who will listen, stopping at the drive-thru, your 3 PM coffee….all habits.


I'm not one to judge what your habits are. No way! I'm busy working on optimizing mine - and teaching you what I learned from years of coaching myself and others.


Here's what you need to know if you are actively pursuing something greater for yourself...


Your brain does not know the difference between a "bad" habit and a "good" one. It just likes to create systems (a.k.a. habits) for efficiency out of anything you do - or DON'T do - often.


The first time you walked, you had to try hard. Same thing went for brushing your teeth, tying your shoes, and your first commute to work.


The best part is that our brains can be 'rewired' at any time! You get to upgrade your habits whenever the heck you want to.


Here's how:


1) Keep doing the thing you want to become a habit. Understand that it will feel hard for a while, but eventually it WILL become second nature. You are in control here. Stick with it.


2) Celebrate every baby step towards your progress. Yes, it'll make you smile in the moment. But here's what's even better than that - your brain will start to associate your new habit with the feel-good hormones you get from the feeling of pride and hope. This is the best way to fast-track your way towards turning that action into a habit because our brain is always seeking out the things that leave us feeling good.

What’s one habit you’re currently working on?! I’d love to hear about it!

If you’d like to join my newsletter list, where I share healthified recipes, more video trainings on wellness and weight loss, and other tips and resources for you on your health journey, come on over! You’ll get an instant download of my favorite 3-day plant-based meal plan for losing body fat. It’s a great way to kick off some results or just get to experimenting with new recipes in the kitchen. Enjoy!

In good health,

Tara

Homemade coffee creamer and tea creamer (dairy free, gluten free, refined sugar free)

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If you've ever been so inclined as to make your own coffee or tea creamer, then have I got a treat for you! :-) This recipe will let you have your coffee and your creamer too...AND feel even better about it! It’s a game-changer. And, you'll probably save a little money too.

Healthy Homemade Tea & Coffee Creamer


Ingredients:


2 cups non-dairy milk (coconut, hemp, pea, almond, cashew – your choice!)
2 pitted dates
Splash of pure vanilla
½ tsp cinnamon
(to make a mocha creamer, add 1-2 tbsp of raw cacao powder)


Directions:


1. Combine all the ingredients in a blender or food processor until well combined and smooth.

2. Taste and adjust flavorings.

3. Store in an airtight jar in the refrigerator for 2 weeks. Be sure to mix it well before each use!



In good health,
Tara

30-second change to supercharge weight loss and health

Do you have a minute to dedicate to your goals?


How about half a minute?

I'm not going to tell you to give up soda or do lunges in your living room for 30-seconds - not today, anyway. ;-) Today, I want you to take a quick inventory of your self-talk. More specifically, I want you to hone in on negative self-talk.

So many times every single day I hear the following from women:

"I am lazy."
"I am out of shape."
"I can't…"
"It's too hard."
"I've never been able to…."

This negative self-talk does 2 things:

1) It makes your brain UNHAPPY, sending it on the hunt to find comfort as soon as possible. For most people I know, food and/or alcohol are quick fixes here. Comfort is a negative sum game. Meaning, your brain WILL get the comfort from somewhere if you've put yourself under attack.

2) It forces you to identify as the person you are feeling like you are. If you think it's too hard, it WILL feel too hard. If you think you're out of shape, you will collect plenty of evidence to prove you are "out of shape". From this place, are you making decisions and taking actions that will propel you forward towards your goals?

Nope.

Here's the 30-second trick…every time you catch yourself thinking or saying out loud something negative about you, your body, or your health, I want you to pause and replace that thought with something that's positive (or at least neutral).

This is what that looks like:

"Tara, you're so lazy! You've been sitting on the couch after work every single night this week."

Pause. Take a breath. Then say, "It's ok that you've sat on the couch because maybe you needed the rest. Now you can get up and go for the walk." (neutral)

OR...

"You're not lazy! Remember that time when you worked full-time and went to school full-time when 9 months pregnant?!" (positive)


It will feel really awkward at first. Then you might start to feel like you want to beat yourself up for the negative self-talk in the first place, but don't! Simply replacing the old thought by telling yourself the new thought right after will start to help you think differently.


When you think differently, you won't be self-sabotaging as often (hello full-pint ice cream Netflix nights!) and you'll be in a better state to gain momentum.


Change your brain, change your life! So, whaddya say?! Are you in?

Warm Apple Salad

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Ready for a new side dish?



Warm Apple Salad
Makes 4 servings



Ingredients:

4 to 5 cups loosely packed spinach or spring mix salad blend
1 lemon, zested and juiced (separated)
1 garlic clove, minced
3 tbsp olive oil
Sea salt to taste
¼ cup onion, chopped
4 apples, sliced
½ cup toasted pumpkin seeds

Directions:

1. Wash the greens and place in a large bowl.

2. In a small bowl, whisk the garlic into the lemon juice. Stir in the sea salt and lemon zest. Whisk in the olive oil until it’s emulsified into a vinaigrette.

3. Pour half the dressing over the spinach and toss well. 

4. In a large skillet over medium heat, heat the olive oil and add in the onion, cooking until translucent and slightly caramelized, about 8 to 10 minutes. Add in the apples, and cook until softened, about 5 minutes. Toss in the pumpkin seeds to warm.

5. Add the onion-apple-pumpkin seed mixture to the spinach. Add the rest of the vinaigrette and more salt if desired. Serve and enjoy!



In good health,
Tara


P.S. I have just 1 (but I can be talked into 2) spots left for 1-on-1 coaching in June. If you are interested in learning more, you are welcome to schedule a free 15-minute call. We'll chat about your goals and what you need and find out if it's the right fit for us to work together.


P.P.S. If you prefer to check out some details - including the cost - on your own first, I totally get that! I'm the same way. ;-) Check out my 1-on-1 virtual coaching package here.

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!

My virtual nutrition & fitness coaching program - behind-the-scenes

Hey guys,

I'm peeling the curtain back and taking you behind the scenes...

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If you have heard me talking about my VIRTUAL, one-on-one nutrition and fitness coaching program, you may have wondered HOW it all works.


HOW do I deliver the habits and daily lessons?
HOW do the workouts work?
HOW do we stay in communication?
WHAT the heck does the software look like?


These are some of the questions I reveal in THIS VIDEO TUTORIAL in which I turn the camera onto my laptop and show you EXACTLY how it all works.  :-)

If you would like some more information about my program - Pioneer Nutrition and Fitness Coaching - check it out and hit 'reply' to this email with any of your questions.  I read and answer every single one myself.


Have a fabulous day and week!

In good health,
Tara


P.S. Here is that tutorial again:



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

Why my virtual coaching program is 12 months!

Hey people!

Have you ever noticed the ridiculous claims some health and weight loss coaches make?

“Drop 20 pounds in 21 days!”

“Lose 3 pants sizes in a week!”

Blah, blah, blaaaaaaaaah.

Why are we drawn to such statements? Well, because we want to believe it’s true, even though we’re skeptical. The truth is, it doesn’t work that way. The other truth is, even if it DID work that way, when you when back to doing life after the week or 21 days, it would all. come. back (sometimes with interest).

My private, virtual coaching is a longer-term commitment at 12 months and I LOVE IT that way. It works. Check out this video to find out why. :-)

Happy weekend!

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