Technically, it does! CHECK OUT THIS QUICK VIDEO where I explain the "Thermic Effect of Food" -- basically, how many calories it takes to digest each type of food we eat. You might be shocked at how different it is between the various macronutrients (fat, carbs, and protein).
And of course, if you have any questions or need some help with your own customized portions, I'm an email reply away. ;-)
Happy day
Tara
Is that a protein bar...or a carb bar?
As a health coach - slash - nutritionist - slash - personal trainer - slash - RN, you can imagine that while I work with lots of ‘general health’ requests, weight loss is a top priority for many of my clients.
One of the most common mistakes I see people make on their weight loss journey is mislabeling their food groups. Watch the video below to find out if you, too, are making this common mistake. The good news is that with a few simple swaps, you may be right back on track with your weight loss goals.
If these videos are helping, make sure you sign up for my newsletter list so you don’t miss any!
“See” you soon!
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:
- Preheat oven to 350 degrees F.
- Mix dry ingredients in a large bowl.
- Mix wet ingredients in food processor, high-speed blender (keep scraping sides down), or with a mixer.
- Combine wet ingredients into bowl with dry ingredients and mix well.
- 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. ;-)
- 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.
- Bake 20-25 minutes - until edges start to pull away from muffin tin and become slightly crispy.
- 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
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
Hummus Among Us
Guys…guess what? If you rethink your hummus strategy, your whole world opens up. ;-)
If you buy (or make) a plain, classic-style hummus, use it as a base to mix in other condiments, herbs, spices, produce, "things".
Consider adding:
- Avocado for a good mayo replacement
- Tomato sauce for a creamy pasta topping or veggie dip
- Sriracha or hot sauce if you like it spicy
- Pumpkin or beets for a filling, sweeter, healthified dip or sandwich topper. Or, try this on zoodles (zucchini noodles)
- Herbs, spices, oil, vinegar, and/or lemon juice for a creamy salad dressing. This also works well for cold pasta and potato salads and spiralized veggie-pasta dishes.
Make your hummus work for you! It's a happy medium between eating more real/whole foods and not becoming overwhelmed with too much time or energy in the kitchen. This tip saves your money too! Buy your hummus (or chickpeas to make your own) in bulk and customize it for each person and meal afterwards. No more buying 1,284 different kinds of hummus at the store and draining your wallet.
Need help in the kitchen with meal prep or learning HOW and WHY we should be eating a certain way for our individual bodies and health goals? Let me know! I work with my one-on-one clients to catapult you towards your healthiest version of yourself. I aim to get you on your feet so you don't need me anymore! I provide nutrition, fitness, and overall wellness assistance. I am your health buddy! I am the front lines. Let's see if we can save you time and money by increasing your energy, your vitality, your productivity, and boosting your immune system, Let's decrease your reliance on meds, your grocery bill, your sick days, and your days missed LIVING because you have brain fog, pain, and fatigue.
Email me! We can chat about how I can help you. Tara@TaraAllenHealth.com
Regular hummus mixed with pure tomato sauce and some herbs came together in about 45 seconds and became a delicious dip for our colorful veggies!