Your Ideal Body Weight

You'll lose more body fat eating 1800 calories than you will trying to eat 1200 calories.

Now, I hate calorie tracking (as you probably already know), so this is just to paint a picture here. SOOOOO many people I speak with are trying to eat an unreasonably low amount of calories and it backfires. Willpower is never a match for our biology. Biology. Always. Wins. What that means is that on your quest to eat 1200 calories, the nighttime snacks and weekend 'special occasions' get the best of you because you're HUNGRY and eventually will have to give in. And when you give in, you don't eat the same types of foods that you would (nourishing foods) if you just ate more of those at your meals instead.




Let's talk about your ideal body weight, because it's a topic that comes up a lot.



What IS it for you?
How do you know you're there?
How do you stay there?



Your ideal body weight happens when you are fueling yourself well throughout the day. Your cravings are in check (or more likely -- you don't have them anymore) so any indulgences are intentional, enjoyed, and never with a feeling of being out of control. 



Your ideal body weight happens when you are lifting weights 3-4x a week and walking daily.



Your ideal body weight is NOT AT ALL the weight you achieved once when you did a juice cleanse for a week before Cabo or after you had a lingering stomach virus.



Your ideal body weight was never achieved by cutting out entire food groups because an influencer told you to or dehydrating yourself for an event.



And your ideal body weight is not the weight you're at when you are using food and alcohol as a frequent vice because you're not sleeping enough, not resting enough, not setting boundaries, not taking some time for yourself, and / or not actively working on your emotional health. Food will very easily replace any of those things for many reasons (namely, hormones and neuromodulators) so skip any of the above and you might notice a bit of a struggle here.



So, if you want to reveal your "ideal body weight" to yourself (and no need to weigh yourself ... you'll just SEE and FEEL the shifts), do this stuff consistently:



1) Eat PFF (protein, fat, and fiber) at every meal. Carbs at some, but not all meals.
2) Strength train 3-4x per week.
3) Walk daily.
4) Sleep 7-9 hours.
5) Take rest days from intense exercise and rest time for your brain.
6) Set boundaries with others. Speak your mind in a respectful, but firm way. (Ahhhh ... feels like this could be its own blog topic, right???)
7) Take time for the things that relax you and bring you joy. Even just a little to start.
8) Work on your emotional health! Mindset, gratitude, self talk, internal healing, etc.



Your 'ideal body weight' is whatever it is when you're living what you consider to be your ideal life. It doesn't happen the other way around. And you will maintain that -- with some normal fluctuations -- by continuing to do the same things you did to get there in the first place. By this point, it should be a huge RED FLAG when you start thinking about doing something you cannot maintain. If you cannot maintain the process, you won't ever maintain the results.




If you need help with numero uno, I've created this Fat Loss / Muscle Building Meal Plan that takes all of the guess work out of your meals. Meal plans aren't forever, but if you want to focus on one of these other pillars and still nail the nutrition part all the while, this will be very helpful! (And, I can't wait to hear about the results you notice. I've had some pretty cool messages / emails from others who are feeling amazing after eating this way even after just a few days!!!)



If you need help with numero dos, I share my workouts everyday for free over on instagram. Let's workout together!



And if you're like, "Tara, I need help with ALL of it and then some!", then my 1-on-1 coaching might be the perfect next step for you. Leave a comment below and let's chat.




XO,
Tara

Calorie deficits... a misnomer?

Are calorie deficits a real thing?

Well, sort of. But also not really.




LET ME EXPLAIN.




Questions? Simply shoot an email to tara@taraallenhealth.com to get right into my personal inbox!




XO,
Tara

Does your reason matter when it comes to weight loss?

I had this client once, I'll call her "Mary". Mary was really excited to be starting fresh on her health journey after years of feeling out of control with food. She tried all the diets and they all ended the same way for her - with a week-long binge after all that restriction. Mary found my instagram page after seeing a comment of mine on a mutual friend's post. Funny how things work out, isn't it?



But anyway.... Mary told me more about her story on her initial phone consultation. She mentioned that she had a certain, specific weight loss goal in mind. In fact, she told me that she weighed herself every morning despite the fact that it usually ruined her day. When I dug in there a bit, we discovered that by focusing on the scale weight, even normal day-to-day fluctuations would derail her progress. If the scale hadn't moved (or went up), she often moped around for the rest of the day. She made very different food choices because of her frustration and lack of self-confidence for the rest of the day.


Thankfully Mary became a client and agreed to slowly shift her focus away from the scale and onto her bigger goals: feeling athletic again and having more energy to get her through the day. Why was that the thing that changed Mary's trajectory? Well, they had nothing to do with the scale. The scale could be up, down, the same, or in the garbage and as long as she was focused on "feeling like an athlete again" (her words) and taking actions that brought her better energy, then she had something to keep her going.



Is this something that might help you? CHECK OUT THIS VIDEO for more!



I'm here if you need me.



XO,
Tara

Hunger: Friend or Foe

Hunger: Friend or Foe?

Is hunger inherently bad? Does it mean we're in 'starvation mode'? Is it an emergency? Does it play a role in fat loss or longevity?



CHECK OUT THIS VIDEO where I chatted live all about hunger and how it might apply to your various health goals.



Questions? Feel free to leave a comment and I'll get back to you soon. :-)



XO,
Tara

Unprecedented Times...

We are all going through an interesting time right now.

We have watched the world change - practically overnight.  
 

At this point, you’ve likely received an email from every email list you are on about how said company is responding to the coronavirus pandemic. You’ve likely already heard more about social distancing, hand washing, quarantine, and stocking your house than you care to think about.  
 


I am not here for that right now. I am here to say that my goal is to build healthy communities and help those all around me.  That is the goal of my health / nutrition / fitness coaching practice, that is the goal of this newsletter, and that is the goal of my social media accounts. 
 

We are all going through the journey together - even if each of our situations are different - and we need to be able to rely on one another to be there in good and in tough times.  And from the look of it, we may be in for some tricky times ahead. Schools are closing, events are getting cancelled, businesses are reducing hours, and people are being encouraged to stay and work from home as much as possible.  

 
I believe that these measures are the best possible way to protect our communities in these times, and I also believe that these actions may very well take a toll on us… and that can come in the form of stress. Stress about not being able to find toilet paper, stress about money, stress about how to entertain & educate kids who are temporarily out of school, stress about how to get work done from home, stress about getting ill, etc.
  
 

I am not a doctor, so I would not dare give you medical advice. However, it is a no secret that a healthy immune system, robust stress coping skills, and intentional recovery are critical factors in maintaining wellness.

 
It is as important as ever to keep our immune systems strong and I believe that this starts with nourishing and moving our bodies regularly.  To support you in this goal, I’m going to be sharing a lot on social media about how to make the most out of what’s in the fridge to cook healthy, well-rounded, and easy meals. I will also be sharing plenty of home workout ideas that can be done with minimal equipment so that you can stay active on a consistent basis. I often do bonus Q&As and post lots more in my stories, so be sure to hang out with me there too - not just on 'my feed'. If this sounds like something you'd like to check out, make sure you give the accounts at the bottom of this email a look.    
 

I am here for you! If you need help, advice, or just to chat… you can leave a comment below or email me at Tara@TaraAllenHealth.com


 
Stay well!

XO,
Tara



What happened on social media:

Workshop Wednesday video - maintaining a calorie deficit for fat loss WITHOUT actually counting calories.

My PCOS story

A cool way to get kids to eat their veggies

Working out with toys (again)

Fresh Air and Sunshine more important than ever

Home Glute Workout


P.S. One of the most important things for us to do right now is to understand that social distancing doesn't have to mean social isolation. We are social creatures! And thankfully, we have the use of technology to help bring us together in a safe way during the next few weeks or months. Come join my Facebook community of over 800 awesome people from around the country (and world!) as we continue to share healthy recipes, weekly challenges, workouts, tips....and as we introduce discussions on relevant topics such how to stock up our pantry and fridge during these times, and easy, cheap, and healthy meals to feed the family.


Healthy, Fit, & Strong with Tara Allen Health

Stop Counting Calories! 5 reasons why it's not the exact science that you think it is.

Are you counting calories? Tracking macros? Wondering why it's not working in the long-term?

Counting calories is way off from the exact science that so many people think it is. (More on that in a minute) But besides the inaccuracy, I urge my clients to consider the fact that mental wellness is a huuuuuuge part of overall wellness and anything that's going to make us feel defeated or put the focus outside of our bodies rather than tuning into our bodies is not going to be the best method for fat loss or any other health goals.




Today I'm sharing 5 specific ways in which calorie counting is flawed. Make sure you stay tuned until the end where I answer this question: "Tara, do YOU ever have your clients count calories?" The answer may surprise you.




I'd love to hear more about your history with counting calories or macros. Has it worked? Does it feel doable forever? Or would you like a better way to reach and sustain your goals? Hit 'reply' to this email and let me know!




XO,
Tara




P.S. While we're on calories, you do know healthified holiday desserts have no calories, right?! ;-) Did you know Smart Cookie, my brand-new e-cookbook with FORTY-TWO healthy dessert recipes (all are gluten-free and dairy-free as well) is available now and for a limited time during this holiday season?



Grab your copy right now! It's never too early to indulge when we're talking about wholesome ingredients and mouth-watering recipes.


And who doesn't need a Chocolate Chip Cookie Pie in their lives right about now?!

Pain + Pleasure: The secret ingredient to your health / body goals

What do PAIN + PLEASURE have to do with your health / body goals?

Lots! Everything, you might say.

Have you ever noticed how there are certain things that just don't ever end up on your to do list, but happen often anyway? Things like eating food, sex, and sleep. Why are these some of the exceptions? It all comes down to pain vs. pleasure when talking about curating the lifestyle you want for yourself.

Check out my latest Workshop Wednesday video where I break it down and give you a few specific examples of how to apply this concept to your goals.

Oh, and welcome to November! It's the start of my favorite 'recipe season'. ;-)


XO,
Tara

Are you tired of the weekday restriction / weekend indulgence cycle?

Happy Monday!

Or should I say, "Happy 3.5 days until it's weekend mode"?!

If you're like many of the ladies I talk to, you might find yourself stuck in a weekday restriction / weekend indulgence cycle.

This is you if you recommit to a "plan" every Monday that's unmanageable enough to have you breaking up with said plan by week's end. Then one happy hour, a baby shower, and a big Sunday dinner leaves you feeling bloated and unhappy with your affinity to overdue it every. single. weekend.

Or maybe you're experiencing shorter cycles - daily cycles. You restrict most of the day only to find yourself out of control by the time the sun goes down.

There are many reasons for this happening and, thankfully, many tools we can put in place to be able to take back control. Side note: make sure you're popping inside my Facebook group, Healthy, Fit, & Strong with Tara Allen Health often so you don't miss any of these tools!

For today's purpose, I want to focus on one, important tool…MODERATION.

Moderation is a word we hear tossed around all the time and often think it's for those of us who are already at our goals, right? Like, can you possibly practice moderation AND STILL make more progress?

Yup!

In fact, you'll be making it much easier to reach your goals if you practice moderation.

Moderation in this case means allowing some "fun foods" into the mix on any day that ends in a "y" if you feel like it.

Moderation means no foods are off limits (unless, of course, it's an allergy or sensitivity that will make you feel like garbage - totally not worth it).

But just because something might be higher in calories, or more rich, or higher in carbs…it doesn't mean it should be shunned Monday through Thursday only for you to be left pining for it come Friday night. I see you chocolate, wine, chips and dip, ice cream...

Is there a way you can nourish your body and also allow a little flexibility for some things that you really enjoy?

If this is something you struggle with, you're like 90% of the people I know. ;-) Leave a comment below and let me know. I'd love to help you get to a place where you're not just comfortable with moderation, but you enjoy it and thrive with it.

In health + happiness,
Tara

Get Motivated NOW

Get Motivated NOW

It's a top-5 question I hear, "Why can't I just get motivated to______?" (workout, meal prep, work on my emotional eating…)


Here's why…you are going about it in the wrong order! Motivation doesn't come first. Rather, motivation comes after we've:


1) Decide to change
2) Start asking better questions
3) Take small action ("5-minute action")
4) Gain momentum
5) MOTIVATION shows up!


If you'd like to learn more, watch the (20-min.) video below that I recorded live last week with more details and suggestions on how to work this process. 

In good health,

Tara

INTRODUCING - CUSTOM Meal Planning!

**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

15 small dietary tweaks to help you lose weight - Insider & Business Insider

Eek!  Ya know that feeling when you're so excited you wanna scream it from the rooftop?!?

I was featured TWICE in Insider and Business Insider this week.  The article is about small dietary tweaks you can make to help you lose some excess weight.  Check out my tips (the last two) about tea and bread.  :-)

You can read the article here.

I'd love to hear from you.  Have you tried implementing any of these tips already?  

In good health,

Tara

Pioneer Nutrition and Fitness Coaching

Some of you have been requesting more information about my new coaching program.  Most importantly, you get me as your coach.  ;-)  I am your partner, guide, educator, cheerleader, and accountability buddy.  I have partnered with another company to bring you the best of the tech world, while allowing me to focus completely on YOU and your health journey.  Along with high-quality videos, we will be communicating through the very portal where you will also view your daily lessons and workout program. 

What does this portal look like once you get started?  Well, here is a sneak peak!

This is a 12-month program.  12 months will pass whether you make a change or not.  I want you to be the person you've always imagined one year from today.  And, I want you to start seeing and feeling this progress as soon as we start working together!

Hit me up with all of your questions!  Tara@TaraAllenHealth.com

In good health,

Tara

Bringing Your Own Food

Hey Superstar (felt like an appropriate greeting for this rainy, Monday afternoon),

Have you ever tried to bring your own food somewhere and been denied?  Maybe you or your kiddos have food allergies or you're just trying to feed real food to your family?

This is something we are faced with all the time.  Usually it's no big deal - we just bring our little cooler bag everywhere with us.  However, there are some instances where outside food is not permitted.  

What do YOU do?  What has your experience been like?

Let's change the culture!  If there is a facility that cannot accommodate allergies and those looking to eat mostly unprocessed food, then they should be allowing outside food.  We're more than happy to buy silly souvenirs to make sure you make money on us.  :-P

In good health,

Tara

Are you sure? Pediasure? That time when I disagreed with my kids' pediatrician...

I had an interesting experience at the pediatrician's office last week with my 1-year old.  Watch the video to find out what happened and what we plan on doing about it.

Have you ever disagreed with advice given to you for your child by his/her doc?  What did you say or do?

***Please note: I respect our pediatrician, her experience, her knowledge, and her kindness a great deal.  She's an amazing professional and mother, from what I can tell.  This in no way means that I have not or do not take other advice she gives.  However, I am very comfortable with the level of knowledge I hold in the field of nutrition.  I am also very aware of the alarmingly low amount of nutrition education given to doctors as they are coming up.  I hope that changes very soon.  Regardless, here I am trying to do my part - as a coach to my clients AND as a mother to my kiddos.  

When you know better, you do better.  Let's do better.

In good health,

Tara

Organic Landscaping - weeding through the options

Check out my latest video in which I am asking you for help.

Weeds, and lawns, and organic landscaping…oh my!

Just another decision to make in the "real world".  Another set of priorities to reconcile.  This is life!  We want our children to have a beautiful, lush lawn to run around on, get their fair share of grass stains on, play ball on, and take their obligatory prom pictures on.  We want to have BBQs, cookouts, and fun with friends and family.  We want to sit around the (baby) pool and under the shade while we take too many pictures on our kiddos.

AND, we want to do all of this without the use of industrial pesticides.  No Monsanto.  No Glyphosate.  No thank you!

So, where does this leave us?  What to do?  This is a real question!  Please weigh in and help us with our dilemma.

P.S. We live on Long Island (New York) and are open to both organic landscaping company recommendations and DIY options.

Thanks!

In good health amongst the weeds,

Tara

Banana Bread ---> grain-free, dairy-free

It's Spring break, Easter, and Passover all this week!  You may need a good dessert that doubles as breakfast and snacks for the kids this week.  It should hold up well in the freezer, be delicious, taste like a treat, and be nourishing to you, your kids, and your guests.  Am-I-right?!?!  

This Banana Bread was born out of the need to use up my mushy bananas.  I already have a freezer stash to use for smoothies and to make 'nice cream', so I wanted to make bread.  For us, it needed to be gluten-free, dairy-free, no refined sugars, full of healthy fat, protein, and fiber.  I'm fueling my busy & active body along with my family's.  And, with the things my toddler says on the regular, let me tell you, her brain is very happy with the kinds of fuel it's been getting!  ;-)  

Example from today:

Magnolia to Jagger:  "Jagger, please stop jumping in your crib.  We worked very hard for that bed and I wouldn't want to have to buy a new one and put it together again."

So, I'm sure your kiddos are just as hilarious - especially when they're getting in that good nutrition!  Leave me a comment and tell me what funny things they've said recently.  

And, make this bread immediately (if there are no egg or nut allergies in the house).  It's a good one to have on hand for a busy & special week like this one.

Banana Bread

(gluten-free, dairy-free)

Ingredients:

4 large eggs

4 bananas (ripe or overripe)

½ cup almond butter (sub: peanut butter)

4 T coconut oil, melted (plus extra to grease pan)

1 tsp pure vanilla extract

3/5 cup hazelnut flour (sub: almond flour)

1 T cinnamon

1 tsp baking soda

1 tsp baking powder

½ tsp sea salt

Directions:

1.    Preheat the oven to 350 degrees F.

2.    Combine all wet ingredients in a blender.

3.    Add dry ingredients to blender and mix well.

4.    Grease an 8X8 cake pan (ok to use loaf pan, but cooking times will vary).

5.    Pour batter into pan and bake for 35-45 minutes. (or until a toothpick inserted in the center comes out clean).  Top of bread should be golden-brown and center should be set.

6.    Allow to cool before slicing and serving. 

Spring is here - what should I eat now?

There may still be some patches on snow hunkering down here in New York, but the calendar has moved on.  Spring has SPRUNG!  Along with all of the extra cleaning, organizing, outside walks, and Summer vacation planning that people seem to always squeeze into the first week of Spring, we're usually ready to change up our food.  WIth lots of green and sprouts starting to come up this time of the year, Spring makes for the perfect time to introduce new greens into your diet.  When we are more conscious of eating in-season, we derive health-benefits from fresher and less pesticide-ridden foods, can enjoy locally grown plants, and save money (!) in the process (Remember that whole supply and demand thing from High School Economics class?).

The following is a list of vegetables that are in-season for this time of year here in the U.S.  Some of these grow year-round or are harvested during multiple seasons, so if you thought of any as Winter or Summer crops, you may not be wrong.  However, these are all great choices for *at least* March, April, and May.  

Pick up your favorites and maybe challenge yourself to try a new veggie every week or 2.  Let the Spring meal planning and cooking begin!

Artichokes

Arugula

Asparagus

Beets

Bok Choy

Broccoli Rabe

Brussels Sprouts

Cabbage

Carrots

Celery

Chard

Chicory

Collard Greens

Cress

Dandelion Greens

Endive

Fava Beans

Fava Greens

Fennel

Garlic

Kale

Kohlrabi

Leeks

Lettuce

Mushrooms

Mustard Greens

Nettles

Onions

Parsnips

Pea Shoots

Peas

Purslane

Radishes

Rutabagas

Scallions

Spinach

Sprouts

Turnips

In good health,

Tara

Stretch and Relax….and eat muffins!

You know what I love almost as much as helping people for a living?  I love, love, LOVE, the diversity in my days and weeks.  I enjoy working one-on-one with my clients, and then heading to a corporate wellness event.  With a parent expo, speaking engagement, and LIVE (what!?!?) show all coming up in the next week, taking the time to visit my friends at National Business Capital here on Long Island last week to STRETCH and RELAX came at a good time.  Besides, it was about 12 hours after the Blizzard and everyone's tired backs needed the break!

We started with a silly little game to warm up our bodies, minds, and hearts.  Followed that up with some deep breathing and full-body stretching.  Topped it off with healthy muffins for everyone…"You get a muffin, you get a muffin, YOU get a muffin too!" (in my best Oprah voice).

Thanks for having me back, National Business Capital.  You guys rock!

Tip for you all:  Take a few minutes extra in your warm shower.  As you're washing your body, take an inventory of how things are feeling.  What's tight, what's achy?  Then after you've shampooed (or do you shampoo first?  Hmmm), do a little self-massage on tight areas and practice some range-of-motion right there under the warm stream of water.  Your muscles will be looser and more forgiving when they are warm. Plus, it's a nice quiet place to get an uninterrupted minute or two.  Well, unless you have young children.  :-/  They follow us everywhere.  

Let me know how it goes.  Disclaimer:  NO slipping allowed!  We're not talking about big, sweeping movements that should leave you off-balance, but if you're a bit unsteady on your feet, do the stretching after the shower instead.

Happy Thursday, everyone.

In good health,

Tara

Red Velvet LOVE Brownies

February is in full swing as we are approaching the middle of the month already.  How?!?  With the famous groundhog forecasting 6 more weeks of Winter, I suppose we should've been expecting the blizzard we were met with today on Long Island.

Snow and all, February is a time for love, heart-shaped everything, shades of pink and red, heart health, and lots and lots of…chocolate!!

So, what if you're on a roll with upgrading your health so far in 2017, but still looking for something that looks and tastes like an indulgence?  What if you or a family member have some food allergies / sensitivities that prevent you from being able to eat most of the store-bought or homemade recipes out there?  I hope this Red Velvet Love Brownie recipe fills that void for you!

These bad boys are gluten-free, dairy-free, high in protein and fiber, and contain healthy fats plus a full serving of veggies.  They're chocolate-y, yet low glycemic…how's that for showing your heart some love this month?!

Black beans in brownies?!?!  Yup!  They work great for texture, color, and add lots of nutrition!  

Beets bring the "red velvet" hint of color while adding a bit of subtle sweetness.

Brownie batter all mixed up.

Red Velvet Love Brownies

Ingredients:

• 1 (15-oz) can of black beans, rinsed (BPA-free can)
• 2 large eggs
• 1/2 cup beets (sliced and cooked - either roast in oven or buy a jar)
• 1/3 cup honey
• 3 T coconut oil, melted
• 1 T water
• 1 tsp pure vanilla extract
• 3/4 cup cacao powder
• 1/4 cup unsweetened / dairy-free / gluten-free chocolate chips
• 1.5 tsp baking powder
• 1/4 tsp sea salt

Directions:

1. Preheat oven to 350 degrees F.
2. Mix dry ingredients in a large bowl.
3. Mix wet ingredients in food processor, high-speed blender (keep scraping sides down), or with a mixer.
4. Combine wet ingredients into bowl with dry ingredients and mix well.
5. Pour into well-greased muffin tin or line with paper liners.  This makes adorable, round brownies with slightly crispy edges that are like getting the highly sought-after corner piece each time.  ;-)
6. For the look pictured up top (with the heart in the middle), cut a beet slice into the heart shape and press onto top.  Other ideas for toppings include: chocolate chips, hemp seeds, walnuts, or anything else your creative mind comes up with.
7. Bake 20-25 minutes - until edges start to pull away from muffin tin and become slightly crispy.
8. Share with your favorite people!

Little hands couldn't wait for me to finish the photo shoot.  ;-)

Red Velvet Love Brownies with various toppings. Pictured (starting top left and going clock-wise): Walnuts, chocolate chip and hemp seeds, heart-shaped beet, chocolate chip.

Alright guys…will you dare to try these?  It is definitely "different" to bake with black beans, but they taste so chocolate-y and are healthy…come on now!  Brownies for lunch, anyone?

In good health,

Tara

Game Day Recipe

Whether you're hosting your friends and family or visiting someone else to watch The Big Game (a.k.a. Superbowl) this Sunday, there's a few things that remain top of mind on this not-quite-a-holiday holiday…football, half-time shows (wardrobe malfunctions?), commercials, and…FOOD!

What are you making?  What are you bringing?

This Crunchy Cauliflower recipe is perfect for Game Day.  It works as a snack, an appetizer, or a side dish.  It's delicious as-is, or can be paired with your favorite dip or sauce if you want to be fancy.  This recipe is vegetarian, gluten-free, dairy-free, paleo-friendly, high protein, high fiber, and of course a serving of veggies!  And…it's toddler-approved (actually, toddler-obsessed!).

Crunchy Cauliflower Bites

Ingredients:

• 1 head of cauliflower
• 4 T coconut oil, melted
• 1 large egg
• 1/3 cup almond flour
• 1/3 cup nutritional yeast
• 1/2 tsp sea salt
• 1/2 tsp pepper
• 1/2 tsp paprika

Directions:

1. Preheat oven to 425 degrees.
2. Chop cauliflower into bite-sized florets.  Place in large bowl.
3. In a medium bowl, combine almond flour, nutritional yeast, salt, pepper, and paprika. Mix well.
4. Add coconut oil and then beaten egg in the bowl with the cauliflower.  Mix well.
5. Add dry mixture from medium bowl into bowl with the cauliflower and mix until evenly coated.
6. Spread cauliflower evenly onto a greased baking sheet.
7. Bake 7-8 minutes, flip, and bake another 7-8 minutes.  The cauliflower should be crispy and a bit brown on the edges.
8. Eat up!

Happy Friday, everyone!

In health,

Tara