vegan

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.

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!

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

"Tara, what do YOU eat?!"

Hey there,

There's been one question that I've been hearing for years and years now..."Tara, what do YOU eat?!"  Ever since I became a vegetarian at the age of 8, people have been wondering what a day in the life of....my plate....looks like.  :-)

Well, today I figured I'd address this question as I reveal an exciting announcement.  My next 10-Day Healthy New You Reset is now open for enrollment at the early bird pricing!  This reset is for you if you're interested in heading into the Summer with a body you love living in.  You can expect weight loss, increased energy levels, and decreased sugar cravings, to name a few things.  Check out this page to read the testimonials and find all of the details!  

Spots are limited and the early bird pricing is only up until tomorrow at 11:59 PM, so grab your spot NOW and join us!

In good health,

Tara

What is the MICROBIOME and why it matters for weight loss and health

Microbiome.  Gut health.  The second brain.  These are buzz words lately...and they're NOT going away!  If you ever wondered what it's all about and whether or not the microbiome is being hyped (it's not), check out this video.  Giving your insides a bit of your attention can pay off BIG TIME for your wellness and weight loss journey.

And, if you could use a bit of a jump-start with said wellness and weight loss journey, check out the details for my next 10-Day Healthy New You Reset.  Early-bird pricing is available NOW!  ;-)

Find out more right here.

EATING MORE for weight loss

January is almost over!

How are those resolutions coming along?

I recorded a video LIVE on facebook last week that may help you with your weight loss goals AND hunger pangs.  We got into macros, portion sizes, quality foods, and how to ADD more food into your day while crowding out the junk.  This won't just help your waistline, it will help improve your overall health!

Happy Saturday,

Tara

EIGHTEEN pounds in 10 days!

Remember that Healthy New You Reset?

She lost 18 pounds in 10 days!

I'm sharing a screenshot of one client's results because, well, I'm proud of her, she said I could, and… I'm proud of her!  ;-)
 

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The results across the board were incredibly impressive.  Women who decided to take their own health & happiness into their hands to start out 2018 with lots of inspired momentum did just that!  There were many pounds lost, sugar cravings kicked, energy levels boosted, glowing skin complements, headaches lessened, and digestive issues fixed. 

Here's what you've been asking me…when can I do this reset?!

Not to worry… I will be running this again soon.  Stay tuned.  If you're super-duper interested, shoot me an email and let me know.  I have a running list of people to make sure I check-in with before I run the reset again.

Tara@TaraAllenHealth.com

 

In good health,

Tara

Baked Sweet Potatoes with Hummus

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Baked Sweet Potatoes with Hummus (Servings 4)

 

Ingredients:

• 4 sweet potatoes

• 2 tablespoons sea salt

• 1-2 cups baby kale leaves 

• ½ teaspoon dried chili flakes 

• 1 tablespoon + 1 tsp. extra-virgin olive oil 

• Sea salt and cracked black pepper 

• 1 sweet onion, chopped

• 1 cup hummus

 

Directions:

1. Preheat oven to 400°F. 

2. Place the sweet potatoes on an baking sheet, pierce a few times with a fork and rub with salt. Bake for 60-70 minutes, or until cooked. 

3. While the sweet potatoes are cooking, place the kale, chili, oil salt and pepper on a baking sheet with parchment paper and toss to combine. Cook for 8–10 minutes or until golden. Set aside.

4. Heat a sauté pan to medium-high heat.  Add 1 tsp. of olive oil and add chopped onions.  Sauté until golden brown.  (about 15-18 minutes)

5. Cut the sweet potatoes in half, and top with the hummus, caramelized onion and crispy kale to serve.

If your family is anything like mine, hummus is an entire food group!  Sometimes homemade, usually store bought (because...time saver), but no matter what, there's always a shelf in the fridge dedicated just to our hummus.  An occasional container of salsa, dressing, or dip might try to sneak up there with the hummus, but that usually doesn't last long.

So, why not pair something warm, sweet, delicious, and colorful like sweet potatoes with one of the only foods that every person in our household eats?!

If you try the Baked Sweet Potatoes with Hummus recipe, drop a comment and let us know what you think!

 

In good health,

Tara

 

P.S. If you are enjoying these recipes and are looking for more delicious plant-based & gluten-free options, make sure to sign up for my email list!  I will hook you up.  ;-)

You can sign up right on my homepage at TaraAllenHealth.com

Amazing Stuffed Mushrooms

Somewhere around this time every year - the first week of January - it's like my body is ready to be done with the cookies and wine and wants REAL food.  I used to be left with sugar cravings after the holidays, but ever since practicing my own Reset (such as the 10-Day Healthy New You Reset starting this Monday), I've learned how to quickly bounce back and give my body more of what it needs (balance!) so it stops yelling at me to feed it more sweets.  :-)

So, here we are in the first week of January and, once again, I was craving something substantial.  REAL food. A meal. Substance. 

I thought you might be as well.  Or, at least, you might benefit from the real food to help quiet your own post-holiday cravings!

If you plan on making this vegan & gluten-free dish, drop a comment and let me know!  I enjoy hearing from you!

Amazing Stuffed Mushrooms (Serves 4-8)

Ingredients:

  • 1.5 lbs mushrooms (you can use baby portobellos, cremini, or button)
  • 2 T olive oil
  • 1/2 cup fresh parsley, roughly chopped
  • 1 small red bell pepper, finely chopped (reserve a little extra for serving)
  • 1 shallot, chopped
  • 2 cloves garlic, minced
  • 1/4 cup sun-dried tomatoes, diced
  • 3/4 cup walnuts, chopped
  • 1 cup baby spinach, chopped
  • sea salt & pepper, to taste

Directions:

  1. Preheat oven to 375 degrees F.
  2. Remove mushroom stems (and set aside for later). Brush mushrooms with a little olive oil, place (stem side up) on baking sheet and bake for 8-10 minutes.
  3. In a saute pan over medium-high heat, add 1 T of olive oil.  Saute the shallots, bell pepper, garlic, and sun-dried tomatoes for about 3 minutes - until they start to get tender.  
  4. Add in the parsley, finely chopped mushroom stems, and chopped walnuts, cook another 2-3 minutes.
  5. Add in chopped spinach until it wilts.  Add salt and pepper to taste.
  6. Remove mushrooms from the oven, pour off any water that accumulated in the mushrooms.
  7. Spoon the sauteed filling into the mushrooms and bake for an additional 10-12 minutes.
  8. Top with fresh, raw, diced red bell peppers and serve warm.

If you enjoy trying new healthified, gluten-free & vegetarian recipes, sign up for my newsletter so you can receive them straight to your inbox. :-)

Hope you enjoy!

In good health,

Tara

Almond Coconut Bliss Balls

Hellooooooooooooooo!

It's December 3rd.  Yup.  Go check, I'll wait.

:-)

Well, sometimes you need a break from the fancy-schmancy cookies and pies that turn your kitchen upside down and your floors into a flour skating rink.

I feel ya.

Try these Almond Coconut Bliss Balls!

These are a delicious snack or dessert and require NO BAKING!  They come together quickly, so they work wonders when you're in a pinch and need to bring something sweet to your office potluck, your next holiday party, or just to have something on hand for out-of-towners.

<<<These are gluten-free, dairy-free, egg-free, soy-free, grain-free, no refined sugar, vegan>>>

Enjoy!

In good health,

Tara

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Almond Coconut Bliss Balls

 

Ingredients:

1 cup coconut flakes (unsweetened)

½ cup almond flour

2 T honey

2T coconut oil

1 tsp pure almond extract

½ tsp cinnamon

 

Directions:

1.    Mix all ingredients together in a large bowl.

2.    Refrigerate for 30 minutes to harden.

3.    Roll into balls (approximately 1 T each).

4.    Place in freezer on a wax paper covered plate for at least 1 hour.

5.    Keep in container in freezer or refrigerator and serve cold (will melt if left out too long).

Oatmeal Bites

 

Full disclosure here...

Sometimes it gets quite tedious to feed Jagger (the baby) anything liquid-y and messy like oatmeal.  Often, his time in the highchair eating breakfast is when I like to chat about what we're doing for the day, eat my own breakfast, and/or load the dishwasher while no one is trying to crawl inside.

I decided it was about time to create another recipe that got in some healthy, breakfast ingredients in convenient, finger-food bites.

Alas, these oatmeal bites were born.

Jagger-dude polishes these off within minutes and Magnolia feels like she's getting dessert for breakfast.  I don't correct her - these could absolutely be used for a dessert at well!  

I've since experimented by adding and subbing lots of other mix-ins, and let me tell you, these bad boys are pretty versatile!  Feel free to get creative and let me know how they come out for you.

Oatmeal Bites

Ingredients:

  • 2.5 cups of quick oats (we use gluten free)
  • 1 cup pureed carrot (pumpkin or sweet potato work well too)
  • 2 large & ripe bananas, mashed
  • 1 medium & ripe avocado, mashed
  • 1 tsp. cinnamon
  • 1 tsp. baking powder
  • 2 T crushed walnuts (optional)
  • 2 T raisins (optional)
  • 1/2 large carrot, grated - save half for garnish (optional)

Directions:

  1. Preheat oven to 350 degrees F.
  2. In a large bowl, mix together dry ingredients.
  3. In a blender, mix the wet ingredients and add to dry ingredients.
  4. Spread batter in a greased, 8X8 cake pan.  (Any baking pan with an edge will be fine, just keep a close eye and adjust cooking times).
  5. Add grated carrot garnish to tops, if using.
  6. Bake for 10-15 minutes, or until top is golden brown and batter no longer jiggles.  
  7. Allow to cool for 5-10 minutes before cutting into squares (or triangles or dinosaurs…whatever will make your kiddo smile).

Enjoy!

 

In good health,

Tara

 

Watermelon "Cookies"

I've been on a watermelon kick lately, because…Summer.  Our latest creation involved the baby, the toddler, some fun cookie cutters, and MOST DEFINITELY a couple of baths afterwards.  ;-)

Check it out:

Need more veggies? Here are 8 ways to get them in!

"…but I don't like veggies!"

"My kids would never eat that!"

"The fiber…it's no good for my belly."

"I'm saving room for dessert."  :-P

No matter the excuse, most of us know that the vitamins, minerals, phytochemicals, bioflavenoids (words that just mean plant magic), fiber, and perfectly-slow-digesting carbs that come packaged in food we know as "vegetables" are really important to our overall health goals. 

So, put your big girl (or big boy) panties on and watch this video for 8 tips on increasing the amount of veggies you (and anyone you love or even mildly tolerate) consume in a day.

How do you make sure to get your leafy greens and rainbow-colored veggies in?

 

In good health,

Tara

Almond Flour Versatility

You have almond flour.  It's sitting in the back of your pantry.  It may have dust on it!?  You bought it for that recipe you made a few months ago - ya know, when you were super-duper gung-ho on your gluten-free / paleo / Whole30 / healthy-mama-and-family kick?  Now what?

Guys, almond flour is not an ingredient that should come with buyer's remorse.  It's SO versatile!  Full of plant protein, healthy unsaturated fats, and heart-and-body-loving fiber, it should be allowed into the spotlight of your food prep just a bit more. ;-) 

Almond flour can bring added nutrition and goodness in many ways:

  • Healthy baking - it's the perfect alternative to regular bleached or whole wheat flour for those with food sensitivities and those just looking to step up their health game.
  • Thickening agent - add slowly into soup, stews, dips, sauces, and even hummus if you need a slightly thicker or more dense consistency.
  • "Protein powder" - throw into smoothies, healthy fudge, in yogurt, oatmeal, energy balls, sauce…anywhere you may need a little boost in protein.
  • "Breading" - Mix with some spices and herbs for a quick and easy replacement for breading.  Make your own mozzarella sticks, breaded and baked chicken, or zucchini fries by dipping the food in egg first and then in the almond flour/herb mixture. Yum!  This is the perfect appetizer swap (hmm….SuperBowl, anyone?).

 

So, will you dust off that bag of almond flour (or just go ahead and buy it already)?!?!  What do you like to make with this powdered beauty?

I'd love to hear from you if there are any other ingredients that haven't been in your meal prep rotation in a while….or any products/ingredients you've been wanting to purchase, but just can't justify since you don't know what to do with it after that. ONE. recipe.  Let me know!  Maybe I'll feature it in an upcoming post.  ;-)

Make it an awesome, almond-y day!

In health,

Tara

Staying Healthy for the Holidays - Interviewed by Kimberly Chacon

A few weeks ago, I got the pleasure of being interviewed by a very special, local Mommy blogger.  We chatted about life, mama stuff, kiddos, and her journey as a young breast cancer survivor.  

Kimberly Chacon is a graduate of New York University.  Prior to becoming a stay-at-home mom, she taught English for ten years in New York City.  When she's not running after her 18 month old twins and eight month old baby, she blogs about kids, food, and motherhood at partyoffiveblog.com.

Thanks for taking the time to write this, Kimberly!  Here's the article and a quick picture we managed to sneak in (Kimberly, Magnolia, Jagger, and I):

I don't know about you, but winter always starts out great. I love the chill in the air and the approaching holidays, goodies, and gatherings. Then, I inevitably eat too many cookies at EVERY celebration and I fall into the "I'll get healthy in January" mindset. This year is different. I've been working hard to lose the baby weight and I don't want to go backwards. In addition to weight loss, it is also about keeping my energy up and staying healthy. So, I spoke with an expert to help me figure it out.

I sat down with Tara Allen to discuss health and winter woes. Her credentials include Registered Nurse, Certified Health Coach, Certified Personal Trainer and mom. But I want you to know something else: when you meet Tara she glows with good nutrition. Clear skin, lots of energy, and just "something"that tells you she's healthy. Additionally, I got to meet her darling kids, Jagger and Magnolia. As soon as Magnolia, three years old, sat down with her crayons she wanted to write a grocery list that included Brussel sprouts and green beans. Yes, that happened. At that moment I knew that Tara was the real deal, not just talking the talk, but walking the walk! Surrounded by kids and coffee we had a great chat.

K: Tara! Save me from myself this holiday season. I love ALL THE TREATS. I inevitably eat too many cookies and goodies at every celebration. Help! 

T: Don't show up to a holiday party starving. Just don't do it. Eat a light meal before and then think carefully about your choices. Choose which treat you are going to have and really savor it. If you love pumpkin pie, then wait until you have the best quality, most delicious pumpkin pie and enjoy it! Don't deprive yourself from all the treats or that will backfire. Also, always be prepared. If you know you are going out for a long day of holiday shopping, make sure to have trail mix or a fruit packed in your purse. This will help you avoid eating junk while you are out.

K: Ok, what about this dilemma? My main exercise has been walking, but now it's getting colder and it gets dark at 4 p.m. What workouts do you recommend for winter?

T: You can do workouts at home! Try this while the kids are playing: 10 push ups, 10 squats, walking lunges while wearing or holding your baby, then run up and down the stairs. Repeat this a few times during the day. There is always a way to work it in!  Alternate HIIT workouts (High Intensity Interval Training) with long walks and yoga. Also, look on Youtube for free workout videos that you can do in your living room. (Addendum: After our interview, I made it a point to try and work in these kinds of exercises and it is possible, but you have to put your mind to it. The neighbors probably thought I was crazy, but I did squats while holding the baby in the backyard and ab twists using the pumpkins after Halloween. (Tara made a video showing this on her website and I was inspired to recycle my decorations. The pumpkin workout is no joke.)

K: I am trying really hard to avoid that winter "blah" feeling this year. What are some of the things you do to stay healthy during this season?

T: The first thing is that you should eat warming foods at this time of year. I am constantly roasting vegetables during winter. These are easy to pop on a baking sheet and into the oven to eat throughout the week.  I choose one temperature (usually 400 degrees F) and stagger cooking times as needed for each vegetable. In particular, I find myself making a variety of squash, most notably spaghetti and butternut squash.

My second recommendation is take more vitamin D. I love that you wrote a whole blog article about it and women need to know how important it is to their health. One source of vitamin D that people may not be aware of is pastured eggs. These are eggs from chickens that roam free. Their diet is better and makes them a great vitamin source. Also, find a great supplement that works for you. I take up to an extra 1,000 IUs daily during the winter. This helps to build your vitamin D stores when we have less access to sunlight.

K: Do you have any tips for implementing healthy holiday traditions for kids?

T: Actually, yes! My family has a strong tradition of making my grandmother's delicious recipes for Christmas goodies, but as you can imagine, those recipes are laden with shortening and white sugar. But, they are part of our family tradition, so here's what we do: we choose ONE of my grandmother's recipes to make and then make two healthy treats. We use the combination of traditional and healthy treats as gifts for friends and neighbors. This is my most popular "treat" recipe: Healthy Holiday Fudge (scroll down for recipe).

K: You write a lot about kids eating vegetables and I literally just heard your daughter ask for Brussel sprouts. How do you do it?

T: I have tried to make a practice that she eats a vegetable at every meal. I let her choose between two, so her voice is heard, but we eat them together and she loves them. She also helps me with writing grocery lists and meal planning. If you are struggling to get your little ones to eat vegetables, try my recipe for Butternut Squash Apple soup (see below). I suggest starting with it very sweet (more apples at first), then adjusting it to lessen the sweetness over time. It works! 

Thank you for all of these great tips! 

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Healthy Holiday Fudge

Ingredients:

  • ¼ cup coconut oil, melted
  • ¼ cup cacao powder
  • 2 T honey or maple syrup

 Directions:

1.    Mix all ingredients together in a large bowl.

2.    Pour into silicone molds or spread evenly in pan.

3.    Place in refrigerator for 3-4 hours (or overnight).

4.    Pop out of molds or cut into squares and place in an air-tight container.

5.    Serve right out of refrigerator, as they will melt if kept at room temperature.

 

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Butternut Squash Apple Soup

 

Ingredients:

 

  • 1 Butternut squash, raw - peeled and chopped
  • 2 apples, any kind, chopped
  • 1 large onion, chopped
  • 3 cups vegetable broth
  • 1 cup water
  • 3 T coconut oil
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp turmeric
  • salt and pepper to taste

  

Directions:

 

1.    In a large pot, melt coconut oil.  Sautee onion for 3-5 minutes, until translucent.

2.    Add broth, water, squash, and apples.

3.    Bring to a boil.

4.    Cover and reduce heat.  Simmer for 35 minutes.

5.    Use an immersion blender or transfer batches of soup into a blender / food processor until it is a pureed consistency.

6.    Add cinnamon, nutmeg, turmeric, and salt and pepper.

7.    Garnish with pumpkin seeds or fresh herbs.

Vegan "Cheesy" Broccoli Soup

This week brought some much-needed rain here on the East Coast of the U.S.  The trees were happy and our bellies wanted us to hunker down and eat some warm soup!  

This vegan and gluten-free Broccoli Soup brought us just the warmth and coziness we were looking for.  For Magnolia, this doubled as a dip - as everything seems to these days.  ;-)

The secret to the creaminess without the cheese in this soup is cashews!  They get soaked for a few hours, drained, and the blended with the other ingredients to get the desired texture; plus extra protein, fiber, and healthy fat!

The cashews are getting a bath before go-time!

The cashews are getting a bath before go-time!

The kiddos enjoying some comfort food!

The kiddos enjoying some comfort food!

VEGAN "CHEESY" BROCCOLI SOUP

Ingredients:

  • 2 cups cashews
  • 5 cloves garlic, minced
  • 1 medium onion, chopped
  • 3 cups vegetable broth
  • 2 cups broccoli
  • 1/2 cup nutritional yeast
  • 2 T coconut oil
  • 1 T turmeric
  • juice from 1 lemon
  • salt and pepper to taste

Directions:

  1. Soak cashews for 4 hours in enough water to cover.
  2. Drain and rinse cashews and set aside.
  3. Put coconut oil, garlic, and onions in large pot and sauté for about 5 minutes.
  4. Add vegetable broth, broccoli, nutritional yeast, salt, pepper, lemon juice, and turmeric.
  5. Bring to a boil and reduce heat to a simmer.
  6. Cook an additional 5-8 minutes - until broccoli is soft.
  7. Use an immersion blender or transfer 1/2 the soup into a regular blender.  Add cashews and blend until smooth.  *Note: Carefully cover top of blender with a towel and hold top on to prevent the hot liquid from leaking out through the top.
  8. Transfer second half of soup to blender and blend until broccoli pieces are smaller, but do not blend until smooth if you'd like more texture in your soup (for a very smooth textured soup, blend both batches completely).

 

Vegan "Cheesy" Broccoli Soup

Vegan "Cheesy" Broccoli Soup

Cream of Mushroom Soup

Ladies and gents, it's November 11th / Veterans' Day... and the end of an interesting week here in America.  Thanksgiving is 13 days away and the temperatures are starting to fall here in NY.  What I'm trying to say is, bring on the soup.  All . the . SOUP!

This Cream of Mushroom Soup is a gluten-free, dairy-free version of the Thanksgiving Day classic.  Not only is it a great side dish to bring or serve for those with special dietary needs, it comes packed with protein and fiber to help you fill you up on the good stuff.  Make extra - you can freeze some to enjoy for a quick dinner when you come home late from holiday shopping. ;-)

This recipe calls for the soup to be pureed into a smooth, creamy consistency, but feel free to keep it "chunky" if you and your guests prefer it that way.  For comfort and toddler purposes, I went with the puree option this time and it worked out well.  

Toddler tip: Magnolia (3 years old now), taste-tested this recipe and helped me "adjust" the spices to her liking.  She also watched me chop the onions and garlic and put her two cents in about when the soup was done blending.  I let her lick the spoon after mixing and once I got the final chef's stamp of approval, I served her the soup over green beans.  All of this involvement requires front-loading of time - more time getting the kiddos involved in the prepping and cooking process will save you time, money, and stress of untouched meals.

Enjoy!

 

In health,

Tara

Cream Of Mushroom Soup to soothe the soul and enjoy this Thanksgiving!   

Cream Of Mushroom Soup to soothe the soul and enjoy this Thanksgiving!

 

Cream of Mushroom Soup

 

(Dairy-free, gluten-free)

 

 

Ingredients:

 

5 cloves garlic, minced

½ medium onion, chopped

2 cups mushrooms, chopped

2 cups chickpeas, cooked

2 cups cashew milk

1 cup coconut flour

2 T coconut oil

1 tsp Thyme

½ tsp sea salt

½ tsp pepper

 

Directions:

 

1.    In a large saucepan over medium heat, add oil, garlic, and onion.  Cook about 3-5 minutes (until onions become translucent).

2.    Add mushrooms and cook another 2-3 minutes.

3.    Add chickpeas, cashew milk, and coconut flour and bring to a boil.

4.    Reduce heat and let simmer for 10 minutes.

5.    Add thyme, salt, and pepper.

6.    Use immersion blender to puree (or transfer into regular blender in batches with towel firmly pressed over top of blender to prevent leakage).

7.    Enjoy as is or pour over cooked green beans or other veggies.

 

*This recipe is high in protein, high in fiber, and low glycemic.