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. ;-)
See you soon,
Tara
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
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.
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
(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
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
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. ;-)
Hey there,
Surprise! Today I wanted to share my new collection of summer smoothie recipes with you.
Smoothies are one of my favorite ways to get in extra nutrition as a meal replacement or snack. You'll notice each of the recipes is for one serving, but feel free to bump that up so you have some to share....or pour into ice pop moulds for a quick dessert!
My suggestion? Pick one or two of these to try this week. Add the ingredients to your grocery list and jot down a quick meal plan for the next few days or week.
Did you know that when you wait until it's time to eat to decide what you'll have, your primal brain takes over? That's why it becomes much harder to choose something healthy in the moment.
Instead, by planning your meals at least 24 hours (or more) beforehand, you can tap into your pre-frontal cortex (your "human" superpower brain) and make decisions based on your long-term goals.
You deserve to set yourself up for a win!
Enjoy,
Tara
P.S. Here's that link for the recipe book again. Feel free to print it out or save it for future reference. :-)
You have to try this new salad! The apple adds a sweet-tart taste to the this bitter vegetable. :-)
Apple Brussels Sprouts
(Serves 4)
Ingredients:
1 tbsp. avocado oil or coconut oil
1 medium yellow onion, chopped
1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)
1 organic apple, peeled
2 tbsp lemon juice
Sea salt
Pepper
Directions:
1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add the brussels sprouts and continue cooking another 5 - 10 minutes..
2. Add the chopped apple to pan and saute for another 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.
3. Serve and enjoy!
In good health,
Tara
Is this trail mix or is this granola? Either way, it’s DELICIOUS.
Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.
Trail Mix Granola
Ingredients:
1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)
Directions:
1. Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.
2. In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.
3. In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.
4. Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.
5. Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.
6. Remove from the oven for a final time, and let cool. Mix in the berries and serve.
Enjoy!
In good health,
Tara
Do you LOVE pesto? But also HATE the way you feel after eating dairy like me (lactose intolerant over here)?
I've got an awesome recipe for you to try today!
Paleo Pesto Sauce
Servings depend on how generously you spoon your pesto onto everything. ;-)
Ingredients:
1 cup raw walnuts, shelled (not roasted)
3 cups fresh basil leaves
2 cups baby spinach
4 cloves garlic
Zest and juice from 1 large lemon
2/3 cup olive oil (feel free to swap out for walnut or macadamia oil)
3/4 tsp. sea salt
2 Tbsp. nutritional yeast
Directions:
1. Place all ingredients in a food processor or high-speed blender and blend until well-combined.
2. Store in an airtight glass jar in the fridge.
Now I'd love to hear from YOU!!! What do you enjoy about my blogs? What would you like to see more of? I sit down to post blog posts with the goal to provide help, resources, and inspiration. How am I doing?
If you can leave a comment and let me know how I can be of greater service to you, I'd really appreciate it! In fact, I'll do one pushup for every response that I get between here AND my newsletter responses. :-)
In good health,
Tara
P.S. Would you like more delicious, healthy, plant-based + gluten-free recipes? How about a whole 3-day meal plan worth? Grab it as an instant download now!
If you've ever been so inclined as to make your own coffee or tea creamer, then have I got a treat for you! :-) This recipe will let you have your coffee and your creamer too...AND feel even better about it! It’s a game-changer. And, you'll probably save a little money too.
Ingredients:
2 cups non-dairy milk (coconut, hemp, pea, almond, cashew – your choice!)
2 pitted dates
Splash of pure vanilla
½ tsp cinnamon
(to make a mocha creamer, add 1-2 tbsp of raw cacao powder)
Directions:
1. Combine all the ingredients in a blender or food processor until well combined and smooth.
2. Taste and adjust flavorings.
3. Store in an airtight jar in the refrigerator for 2 weeks. Be sure to mix it well before each use!
In good health,
Tara
Hey there,
So….I know you have a sweet tooth! I do, too. ;-)
Here's my latest low-glycemic / low-carb CONCOCTION - basically just a recipe without any measurements. I'm calling this one:
Choco-PB yogurt
Ingredients:
Unsweetened coconut yogurt (I used So Delicious brand)
Powdered peanut butter (use any protein powder you like)
Peanut butter (or any nut / seed butter)
Raw cacao powder
Toppings pictured: frozen blueberries and hemp seeds
Directions:
1) Mix all ingredients together in a bowl and add toppings as desired.
2) Enjoy it as a healthy snack, side dish, or delicious dessert!
In good health,
Tara
P.S. If you are ready to make your health a priority once and for all and would like a coach to take you through your transformation, you're welcome to sign up for a (free) 15-min. call so we can chat about your goals and whether or not we're the right fit to work together.
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.
Are you ready for a new summer dessert staple?! Smoothie bowls are what my kids refer to as "ice cream"…seriously! And this one I'm sharing today happens to be a favorite around here in the Allen household.
The trick is to use plenty of frozen produce and adjust the liquid as you go to get the right consistency. Get creative with toppings! Berries, coconut flakes, dark chocolate chips, nuts and seeds all work well.
Yes, it contains cauliflower, and yes, it’s yummy.
Ingredients:
1 frozen banana, sliced
1 cup frozen cauliflower
1 cup frozen berries of your choice
⅓ cup canned coconut milk (shake it up first!)
⅓ cup coconut water as needed (or regular water)
¼ cup raw cacao powder
1 tbsp nut butter of your choice
Pinch of Himalayan sea salt (optional)
Directions:
1. Pour a little bit of the water in the bottom of your high-speed blender, then add banana, cauliflower, berries, coconut milk, cacao powder, nut butter, and salt in the blender. Add the rest of the water.
2. Blend until smooth, scraping the sides as needed. This will be thick. Add more water if necessary.
3. Place in two bowls and eat immediately with a big smile on your face.
Talk soon,
Tara
P.S. Are you on instagram? Me too! I'm @tara_allen_health over there. I'd love to hang out with you in between our weekly emails.
How about a new recipe?
This recipe takes just 20 minutes from start to finish but tastes like it’s been simmering all day. You can sub kale, escarole or your favorite “green” for the spinach in this tasty soup! It works well in the warmer weather, too.
P.S. If healthified, always-gluten-and-dairy-free recipes are your jam, you’re gonna love my (free) 3-Day Meal Plan. It’s designed for women looking to lose excess body fat, but if you just wanna download it for all the new, tasty recipes, I won’t tell anyone. ;-)
Hey guys,
Ready for a fun & tasty new snack or dessert idea?
These are great for parties and perfect if you need something that doubles as an activity AND food source for your kiddos. :-)
(serves 2)
P.S. If you are always looking for new and fun (+ healthy) recipes for yourself and your family, grab my FREE 3-Day Meal Plan for Losing Body Fat. This thing is not only an awesome tool to spark momentum and results, but its’s chock full of delicious new meals and snacks to try! Grab your copy right here, right now. Hope you enjoy!
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.
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!
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
It’s Valentine’s Day week and it’s not too late to make something that requires minimal time + ingredients but looks super fancy…and tastes even better! ;-)
Ingredients:
3.5 oz. dark, organic chocolate
1/4 cup pomegranate seeds
1/4 cup slivered almond
Directions:
Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to simmer. Make sure no water can get into smaller pot.
Add dark chocolate to smaller pot and stir continuously until melted. It burns fast…don’t take your eyes off of it to help with your daughter’s math homework.
Spread a large piece of wax paper across your counter. Place a heaping teaspoon of melted chocolate onto the wax paper so it forms a circle. Repeat until all chocolate is used up.
Immediately place 4-5 pomegranate seeds in the center of each chocolate and then surround with slivered almonds.
Let chocolate cool for 1 hour before peeling off the wax paper. Arrange on a nice plate or place in mason jar.
Make sure you tag me on social when you share these beauties! ;-) Enjoy!
In good health,
Tara
Ready for a new recipe?! This works just as well for Breakfast-for-Dinner as it does for regular Breakfast-for-Breakfast. Sorry, Lunch.
Ingredients:
1.5 cups butternut squash (spiralized into noodles)
2 tsp. coconut oil
4 whole eggs
sea salt + pepper to taste
1/4 microgreens (optional)
Directions:
1. Form the spiralized squash noodles into nests, making a small well in the center for an egg.
2. Heat a pan over medium heat and add the coconut oil. Use a spatula to transfer the squash nests to the pan and cook for about 7 minutes.
3. Crack eggs into cups and transfer them into the wells of the squash nests.
4. Transfer the egg nests onto a plate and season with sea salt and black pepper to taste. Garnish with microgreens (optional) and enjoy!
In good health,
Tara
P.S. If you enjoy recipes like this one, you’re going to want to hop onto my newsletter list! ;-)
