Are you eating enough protein at breakfast?

Protein needs at breakfast... are you hitting the target?

Check out this video from last week where I talk about exactly how much protein most of us need as a threshold to help build muscle, keep hunger and cravings at bay, and have sustained energy throughout the day.



This video was done live on Instagram the morning after the election here in the U.S., hence the pep talk up front. Regardless of where things are at when this email lands in your inbox (I pre-schedule these), please understand it's a principle that applies all of life. When we feel empowered by focusing on that which we CAN do, the things we don't have control over don't have strangle-hold. Do these other things (like an election) matter? OF COURSE they do! That's not what this is about. This is about moving forward with your life, your love, your purpose... no matter what.



XO,
Tara




P.S. Did you grab your copy of Smart Cookie: Healthified Holiday Dessert cookbook yet? It just came out on Friday and people are already making and loving the recipes! In case this is the first you're hearing about it, it's an e-cookbook (instant download) filled with 42 holiday dessert recipes ... all free of gluten, dairy, and refined sugar. Want to hear a little more about it? COME CHECK IT OUT.

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. :-)

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

Holiday Spiced Sugar Cookies

Baby it's cold outside!  And, with the holiday parties, cookie exchanges, and uber-sweet festivities practically upon us, we need a new cookie recipe!!!  

For me, baking Christmas cookies with my mom is an annual tradition and one we haven't missed for even one year.  We follow my Grandmother's recipe and I feel bittersweet knowing although I never had the chance to meet her, that we are now 4 generations of girls/women (plus Jagger and sometimes my husband) being connected every year while we follow the instructions on this well-loved piece of paper that is stained, falling apart, and very hard to read.  But, it was hers!  There are just some things that don't need upgrading.

However, with shortening, loads of butter, mounds of sugar, bleached / refined flour, and artificial food dye, I just can't let that go over with my very young toddler.  We'll reevaluate as she gets older (this motherhood thing is a constant moving target), but as for now, she eats only foods that *cause* health.  As for baby Jagger, well, he won't be eating (or missing out) on any of these cookies this year.

So, what's a sensitive-daughter-and-granddaughter slash health-conscious-mama slash Christmas-tradition-lover to do?  Come up with a new recipe that's just as fun to make, tastes like a treat, and adds some extra fuel to our day!  It's almost-Winter and absolutely cold & flu season - let's stack the deck….ok?  ;-)

These cookies are easy to make and work well with your favorite cookie cutters.  Feel free to decorate them as you choose.  

What they have: protein & fiber.

What they don't have: refined sugar, gluten, dairy, soy, flour/grains, artificial anything, trans fats.

The dough is chilled and ready to be rolled out and made into festive shapes!

Holiday Spiced Sugar Cookies….ready for the oven!  

HOLIDAY SPICED SUGAR COOKIES

Ingredients:

• 2.5 cups almond flour
• 1/4 cup honey
• 1 large egg
• 1.5 T coconut oil
• 1/2 tsp baking soda
• 1/2 tsp sea salt
• 1/2 tsp pure almond extract
• 1/2 tsp ginger
• 1/2 tsp nutmeg
• 1/2 tsp cinnamon
• coconut flour (for dusting cookie cutters and rolling out)

Directions:

1. Preheat oven to 350 degrees F.
2. Mix all ingredients in a food processor, mixer, or with (clean!) hands.
3. Flatten dough to about 1/3 - 1/2 inch thickness.  Cover and allow to chill in the fridge for 30 minutes.
4. Place dough between wax paper, sprinkle with coconut flour, and roll out with rolling pin. 
5. Dust again with coconut flour before using cookie cutters.
6. Collect "scraps" and repeat steps 4 & 5 until all dough is used.
7. Place cookies on a baking sheet greased with coconut oil.
8. Decorate as desired or leave cookies plain.
9. Bake 7-10 minutes (until edges start to turn golden-brown).  Thin cookies will cook faster - keep your eye on them.

They were a big hit and I didn't get any pictures on the finished product.  I'll take that as a good sign instead of an oversight.  ;-)

Please leave me a comment or an email if you make these cookies.  I'd love to hear about your holiday celebrations!

Peace, Joy, and Health,

Tara