Party-It-Up Recipe Collection

It's the Thursday after a holiday weekend...

At least if you're in the U.S., it is. I wanted to get this out to you before the holiday weekend, but I couldn't quite get it ready in time. (Did you hear? TRANSFORM: Body + Mind pre-launch group just wrapped up their first week of the 28-day course and it's been INCREDIBLE so far! Follow along in stories on the 'gram for behind-the-scenes.)



Anyway, since I know you and you're not a 1-and-done kinda partier, I have confidence that you'll put these recipes to good use throughout the rest of the season. ;-)



I present to you ... The Summer '22 Party-It-Up Recipe Collection.



Enjoyyyyyyyy,
Tara



P.S. I think you need to be on my newsletter list. You can do that RIGHT HERE.

Popsicle Recipes 2022

Since we're on a roll with the Summer recipes...

HERE are a few fun, popsicles to try. No, they're not loaded with protein but they are made with just a few ingredients and an awesome swap for many other indulgent treats when it's extra hot + sweaty out there. 


I have an exciting announcement to make. If you follow me on social media and watch my stories, you may already know ... I've been busy creating a COURSE. This 28-day course is perfect for those who want to boost their metabolism, lose fat and / or put on muscle, and do so in a HEALTHY and sustainable way. I'm about to take a small pre-launch group through but this course will be available for its first public launch in September (with signs ups likely starting in August). If you want to know alllll the details -- including cost and what to expect -- check out THIS LINK and be sure to join the waitlist if you are interested. Trust me. ;-)


Happy Tuesday,
Tara

Summer '22 Protein Smoothie Recipes

Delicious + Summer-y way to meet your protein needs comin' in hot ....

Sometimes I talk all about how magical protein is (helps you build muscle, boosts your metabolism, keeps you nice and satisfied, blah blah ...), and sometimes I just wanna share some delicious Summer smoothie recipes with you that all have at least 20g of protein in them. ;-)



Have for a meal, a snack, dessert, mix with liquor (you do you) ... or throw in ice pop moulds and enjoy them around the fire pit later.



ENJOY THIS COLLECTION!



Happy almost-Summer,
Tara

Thanksgiving is next week...

Thanksgiving is next week already!

If you're like me, you're still thinking about exactly what you want to make, bake, serve, or bring with you. If you would like LOTS of dessert options that are full of taste without any refined sugar, gluten, or dairy, GRAB MY E-COOKBOOK right now. It's an instant download which means all 42 of these mouth-watering recipes will be in your hands within a few seconds of purchase. There's a regular version and a printer-friendly version. While these recipes are designed to be devoured during the festive holiday season, I can promise you ... they are too good not to eat all year round. 

Smart Cookie: Healthified Holiday Desserts is available for a limited time. Have your cake ... and eat it too. ;-)

XO,
Tara

Strawberry Chia Jam

Strawberry Chia Jam

Ingredients:

2 cups of strawberries

1 T raw honey

2 T chia seeds

Directions:

1. Trim the stems from the strawberries and cut in half. Place strawberries, honey and chia seeds in a blender or food processor and pulse until it reaches your preferred jam-consistency.

2. Transfer jam into a saucepan and place on the stove over medium heat. Stir until it begins to bubble. Reduce heat to low and let simmer for 10 to 15 minutes or until jam begins to thicken.

3. Remove from heat and pour into a mason jar. Let cool and then store in the fridge for up to 7 days. Freeze if using down the road. Enjoy!

Smart Cookie: Healthified Holiday Desserts Recipe E-Book

It's baaaaaaaaaack! (Well, almost)

If you've been hanging with me here for at least a year, than you might remember that last year I created a holiday-themed e-recipe book filled with DESSERTS. It's called Smart Cookie and contains 42 recipes that are free of gluten, dairy, and refined sugar. Some are baked goods, some are easy peasy no bake, and others use the crockpot or stove top. EVERY kind of nostalgic holiday flavor your heart (and mouth) desires like pumpkin, chocolate, cranberry, apple, gingerbread, cinnamon, hazelnut, etc.


This e-recipe book is an instant download. This means as soon as you purchase it, you get your very own link to download TWO copies -- the pretty one with all the mouth-watering pictures and the printer-friendly one in case you don't wanna use up all your printer's ink. ;-) 


It'll be $17 and available in a week and a half!! (Friday, November 6th). Mark your calendars and get ready to satisfy both your pull towards eating more real food.... aaaaaand your sweet tooth!


I'll send out an email with the link when it's available for purchase (so make sure you’re on the list!), and you can also grab that link on social and my website starting November 6th. 

XO,

Tara

20 Healthy Quarantine Recipes

20 Healthy Quarantine Recipes

Ok, so I know most of us are technically *not* in quarantine anymore (phew!), but I wanted to (re)share this free recipe e-book in case you missed it last time.


I find around this time of year, many people are home from vacations, getting ready for a new schedule in September, and excited about cooking again (maybe just a little?).


This recipe book is unique in that it focuses on pantry-friendly ingredients that you may normally have on hand or maybe you stocked up on when groceries were a bit tricky to get your hands on.


Regardless, there's lots of great meal and snack ideas and all happen to be gluten and dairy free.

>>GRAB YOUR COPY HERE<<

If you make any of these and post them on social, be sure to tag me so I can check it out!


Happy Tuesday,
Tara

Just a cold, sweet treat today...

Keepin' it simple today...

...with a delicious recipe. If you want to catch up with the workouts and health and fat loss tips of the week, come visit me on instagram. Be sure to check stories ... I post there everyday!

Chia Seed Breakfast Popsicles

Ingredients: 

• 1 cup Plain Yogurt (coconut, Greek... whatever you'd like)

• 1/2 cup Unsweetened Almond Milk

• 2 tbsps Raw Honey

• 1 tbsp Chia Seeds

• 1/3 cup Strawberries (sliced into small pieces)

• 1 Peach (sliced into small pieces)

• 1/3 cup Pineapple (sliced into small pieces)

• 1/2 cup Granola (buy, make... your call)

  
  
  Directions:

1. In a medium sized mixing bowl, combine the yogurt, almond milk, honey, and chia seeds. Mix well.

2. Fill popsicle moulds about 1/4 of the way with the yogurt mixture then drop in the fruit. Spoon more of the yogurt mixture in to cover the fruit. To burst any air-pockets in your popsicles, press down on the mixture with a spoon.

3. Sprinkle the granola into the moulds to cover the yogurt and fruit, and press down with a spoon so that it gets incorporated with the yogurt mixture.

4. Freeze for at least 5 hours. When you're ready to eat, leave on the counter for 10 minutes before removing from moulds, so they will slide out effortlessly. Enjoy!

XO,
Tara

Comfort eating / comfort sitting on the couch....

It's true that we need comfort right now. In fact, without some comfort in our days, our brain will takeover and seek it out even against your will. Maybe you've seen this in action already? You had every intention to skip the pantry surfing after dark and workout, but instead you skipped the workout and devoured everything in the pantry in what seemed like a semi-conscious state.



Sound familiar? It's something you may be used to doing long before quarantine started. But certainly now it's heightened. Of course... we are worried, bored, stuck at home, not sure what lies ahead, stressed - it's a recipe for comfort-seeking.



But seeking comfort isn't as simple as that. Often, the way we choose to seek out comfort actually leads us to DIScomfort in the future. So, to find true comfort, we need a balance of some in-the-moment strategies that work in the here and now but don't deter from our future selves. AND, we need to do some things that might bring us a little discomfort right now for the sake of future comfort.



Let me explain in this live video I recorded last week on facebook.


Is this something you're dealing with? If so, I have tons of resources that I'd love to share with you. Hit 'reply' to this email and let's chat.
If you'd like to see a quick video sharing more of how I help people (including before and afters - even my own before & after!), check this out.



XO,
Tara




Here's what happened on social:


Dumbbell shoulder workout

Easter morning

Slow cooker lentil chili

Suitcase upper body workout

Salsa dancing - The Left Turn

Bodyweight legs + glutes

The weight of the world

Breathing + COVID-19 

No jump HIIT workout

Quarantine Creativity

Now is as good a time as any to be mindful of getting in enough of the immune-boosting vitamins + minerals.

I'm excited to announce the launch of my Immune Support Meal Plan! I created this meal plan by focusing on balancing not just macros (protein, fats, and carbs), but also made sure that each day has plenty of zinc, selenium, and vitamins A, C, and E.

The plan happens to be gluten-free, dairy-free, and vegetarian too. Oh, and I've worked leftovers in so you're not cooking 3 meals everyday.

You'll get 2 copies instantly - 1 regular one with all the mouth-watering pictures, and 1 text-only so you're not cursing me out as you run out of color ink. ;-)

What else do you get? The 7-day meal plan plus grocery list and all recipes.

So whether you're having trouble getting your hands on your usual immune-boosting supplements or just prefer to get the goods through tasty meals instead, this plan will have you covered.

Enjoy!

Black Bean Chili Stuffed Sweet Potatoes

Who doesn’t need a delicious, balanced, warming side dish or entree in the heart of winter?

The kids are off for winter break next week. While this brings a different level of (beautiful) chaos, it also means we can do a little more cooking and baking as after-school activities are cancelled and homework is pretty much non-existent. This chili-stuffed sweet potato recipe really hits the spot! It also happens to be gluten-free and dairy-free. Perfect for our family! Do you plan on trying this? Let me know what you think!

XO,

Tara

Black Bean Chili Stuffed Sweet Potatoes

(Serves 4)

Ingredients:

• 4 Sweet Potato (medium size)

• 1 tbsp Organic Vegetable Broth

• 1 Yellow Onion (chopped)

• 1 Yellow Bell Pepper (chopped)

• 2 Garlic (clove, minced)

• 1 1/2 tbsps Chili Powder

• 1 tsp Oregano

• 1/2 tsp Cumin

• 1 3/4 cups Black Beans (cooked, drained, rinsed)

• 3/4 cup Tomato Sauce

• 1/3 cup Water

• 1/4 cup Cilantro (chopped)

Directions:

1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Poke a few fork holes in the sweet potatoes and place on the baking sheet. Bake for 45 to 50 minutes until cooked through.

2. While the potatoes cook, in a medium-sized pot over medium heat, add the vegetable broth. Add the onion and bell pepper and sauté for 5 to 7 minutes, or until cooked through. Add the garlic and cook for 1 minute more. Then add the chili powder, oregano and cumin. Stir to combine. Reduce the heat to low, and add the black beans, tomato sauce and water and cook for 6 to 8 minutes.

3. Remove the sweet potatoes from the oven. Slice each one down the centre and stuff with the black bean chili. Top with cilantro. Serve and enjoy!

Chickpea Chocolate Chip Cookie Dough

Chickpea Chocolate Chip Cookie Dough

Ready for a new dessert recipe?


🎉🙌This recipe sounds weird but it is so delicious – you would never guess that it is made from chickpeas!


🍪😋 This cookie dough is safe to eat raw because it doesn’t contain eggs.


🥣🥄 You can eat this straight from the bowl with a spoon, or make cookie dough balls from it, and store in the fridge.


👩‍🍳🥜One of the things that’s awesome about this recipe (besides the fact it’s healthier and delicious) is that you can experiment with it to make it your own. 


Try swapping out the nut butter, adding some oats or flaxseed (start with ⅛ cup (12 g) and add more until you get the desired consistency) and using honey or coconut sugar instead of maple syrup. It’s so good!

🍪Chocolate Chip-Chickpea Cookie Dough 

(makes 4 servings) 

Ingredients:


1 15-oz. (400 g) can of low sodium chickpeas, rinsed well and patted very dry
⅓ cup (80 g) natural almond or peanut butter (smooth, not crunchy)
¼ cup (60 ml) organic maple syrup
1 tsp vanilla extract
½ tsp salt
⅓ cup (60 g) vegan chocolate chips


Directions:


Place the first 5 ingredients in a food processor or high-speed blender and blend until well-mixed. Scrape into a bowl, and stir in the chocolate chips (option: melt the chips and stir in).

This will keep 3-4 days in the refrigerator, if it lasts that long!




Hope this finds its way into your life reeeeeally soon! ;-)




XO,
Tara

Family-Friendly Dinners + Sides: A collaboration - Part 1

Hey guys!

I’m excited to announce that Jackie from Moments of Musing and I are collaborating to bring you a 5-part series of healthified and QUICK (30 minutes or less) dinners and sides with the whole family in mind!

Give Jackie a follow on Facebook and Instagram and be sure to keep up with her beautiful and oh so relatable blog. She writes about a collection of her musings on motherhood, life + style, and positivity. Who doesn’t need more of that in their life?!

CHECK OUT THE FIRST OF THE 5-PART SERIES RIGHT HERE!

XO,

Tara

Did you want a free recipe book?

…because I made you a gift and I'd like to give it to you now...

Low Glycemic Anti-Inflammatory Recipes in 30 minutes or Less



That link above, it's a recipe book. And it happens to be gluten free, dairy free, and completely plant-based. Do I think you need to eat that way? NOPE! But these are some of my favs and they work for most people. ;-)

And if you want even MORE plant-based, gluten-free, healthified recipes, you’re gonna want my (also free) 3-Day Meal Plan designed to help balance blood sugar, improve fat loss, and keep those hangry cravings at bay. ;-) I gotcha covered! Here’s that meal plan!

In health + gratitude,

Tara

Cauliflower Falafel

Where are my use-cauliflower-for-everything people at? You’re gonna love this one!

Cauliflower Falafel

(Serves 1-2…let’s be honest, serves 1)

Ingredients:

2 cups minced cauliflower

1 shallot, chopped

½ cup fresh parsley

¼ cup ground gluten-free oats or almond flour

1 medium egg

3 garlic cloves

4 tsp cumin

1 tsp turmeric

½ tsp chili powder

1 tsp sea salt

4 tbsp avocado or coconut oil

Directions:

1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.

2. Add cauliflower to the high-speed blender or food processor and pulse until minced. Remove and set aside.

3A. If using oat flour, place oats in a high-speed blender or food processor and pulse until ground into flour.

3B. If not using oat flour, place almond flour in the food processor/blender along with all other ingredients EXCEPT cauliflower and oil. Blend until well-mixed. Add the cauliflower and pulse until combined.

4. Form the falafel dough into balls measuring around 2 inches. Brush each with olive oil and place in the oven for 20 minutes.

5. Remove from the oven and carefully turn the balls over and bake for another 20 minutes.

6. While they’re baking, make this simple dipping sauce: Combine ½ cup hummus, 2 tbsp lemon juice and 1 tsp of dried dill. Add salt to taste. Stir well and then refrigerate.

7. When the falafel are ready, serve with the dipping sauce.

Enjoy,

Tara

P.S. Would you like some more plant-based, gluten-free, DELICIOUS recipes? Grab my FREE e-cookbook right here!

Low Glycemic and Anti-Inflammatory Recipes in 30 Minutes or Less

Hey there,

You’re busy so I’m not gonna waste your time with a bunch of fluff here. I made a recipe e-book for you. It’s full of real, whole foods to nourish your body. Tasty recipes. They are low glycemic and happen to be plant-based and gluten free as well. Yay!

I hope you enjoy the time you save as much as the deliciousness. ;-)

DOWNLOAD YOUR RECIPE BOOK RIGHT HERE

See you soon,

Tara

Maple Mango Banana Chai Smoothie Bowl

You will want to grab a spoon and enjoy every bite of this smoothie bowl! You can use leftover chai spice in your tea or coffee with a little coconut milk or cream. Yummmmmm!

Maple-Mango-Banana Chai Smoothie Bowl

(Serves 1)

Ingredients:

½ large frozen banana, sliced

½ cup frozen mango

1 tbsp maple syrup

1 tbsp chia seeds

1 tbsp nut butter (almond or your fav)

1 cup non-dairy milk (almond, cashew, coconut, pea, etc.)

½ tsp of the chai spice blend (recipe below)

(Optional: toppings of your choice – coconut flakes, pumpkin seeds, berries, etc.)

Directions:

1. Mix all the ingredients in a high-speed blender and blend until combined. You might have to scrape the sides or use the plunger, as this will be thick.

2. Remove from blender into a bowl, add toppings and enjoy immediately!

Chai spice blend (this makes more than is needed in the recipe above!)

Ingredients:

2 tsp ground cardamom

2 tsp ground allspice

4 tsp ground cinnamon

2 tsp ground cloves

6 tsp ground ginger

Directions:

1. Place all ingredients in a small jar, cover, and shake vigorously to combine. Store remaining blend in an airtight container.

Are you a fan of chai this time of year? To me it says Autumn as much as a cup of pumpkin-anything. ;-)

In health + tastiness,

Tara

Homemade Buffalo Sauce - vegan, gluten free

Buffalo sauce works on so much more than meat! (says the vegetarian. Haha.)

Warning: you’ll want to enjoy this buffalo sauce on pretty much everything from now on. The good news is with this homemade version you know exactly what you’re getting – and it’s all good stuff! Plus, you can adjust it to suit your taste buds.

Homemade Buffalo Sauce

Ingredients:

½ cup of your favorite hot sauce

2 tbsp plant-based or grass-fed butter

1 tbsp coconut aminos

1 tsp apple cider vinegar

½ tsp chili powder

½ tsp garlic powder

½ tsp onion powder

½ tsp black pepper

½ tsp cayenne pepper

1-2 tbsp honey

Directions:

1. Place all the ingredients in a saucepan over medium-low heat. Stir together and heat until warm, to mingle flavors. (Side note: I fully plan on using the word mingle more in my recipes.)

2. Taste and adjust seasonings to suit. This keeps in the refrigerator for 2-3 weeks.

I know making your own condiments isn't necessarily a beginner's game, but it helps you to control what you’re taking in and saves money in the meantime.

In health + happiness,

Tara

Creamy Sun-Dried Tomato Pasta (gluten free, dairy free)

Creamy Sun-Dried Tomato Pasta
(Serves 4)

You. Must. Try. This! It’s delicious and full of plant-based protein.



Ingredients:

1 tbsp Avocado Oil
2 Garlic cloves, minced
1 tbsp Arrowroot Powder
1 1/2 cups Unsweetened Almond Milk
1/2 cup Sun Dried Tomatoes (drained)
1 tbsp Nutritional Yeast
1/2 tsp Sea Salt
1 tbsp Lemon Juice
8 oz Chickpea Pasta (we love Banza)
1 cup Asparagus (trimmed, cut into bite-sized pieces)
1/4 cup Parsley (chopped)
1/2 tsp Chili Flakes (optional)


Directions:

1. Heat avocado oil in a pan over medium-low heat and add garlic. Cook for 1 minute. Add the arrowroot powder and cook for another minute. Then add the almond milk and stir to combine. Stir until the milk has thickened.

2. Pour the almond milk mixture into a blender along with the sun dried tomatoes, nutritional yeast, sea salt and lemon juice. Blend until smooth and creamy. Add more water to thin if needed. Set aside.

3. Meanwhile, cook the pasta according to package directions. Drain and add the pasta back to the pot.

4. In a pan over medium heat, add the asparagus and sauté until cooked through, about 5 to 7 minutes. Once cooked through, add the asparagus in with the pasta. Mix in the sun dried tomato sauce. Divide onto plates and top with parsley and chili flakes, if using. Serve and enjoy!


I mean, enjoying is optional…but why not?!



"See" you next week,
Tara

Pumpkin Breakfast Cookies

Hey there,

Where are my pumpkin-all-year-round fans?

Not too sweet but definitely delicious, this muffin-y breakfast cookies hit the spot. You might as well make a huge batch to freeze for those hectic mornings or afternoon snack attack!

Pumpkin Breakfast Cookies
(Makes 10-12 large cookies)

Ingredients:

1 cup gluten-free rolled oats (or oat flour)
⅓ cup canned pumpkin (not pumpkin pie mix)
½ cup your favorite nut butter
⅓ cup honey
1 tsp vanilla
1 tsp pumpkin pie spice
¼ tsp baking soda
½ cup dried cranberries (or other dried fruit)
½ cup pecans (or your choice of nuts/seeds)


Directions:

1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.

2. In a blender or food processor, grind the rolled oats until they become like flour. Set aside.

3. In a mixing bowl, add the pumpkin, nut butter, honey and vanilla and blend until combined. Add the oat flour, pumpkin pie spice and baking soda and mix well. Stir in the cranberries and pecans.

4. Place cookie-sized scoops of the batter on the baking sheet and bake for 12-15 minutes. After removing from the oven, let cool a couple minutes on the baking sheet before putting on a cooling rack.

***Swap the nut butter for seed butter and leave out the pecans if you have nut allergies in your house (or the kids' school).



Health + Happiness,
Tara

Monkey Salad

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. ;-)