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HEALTH-IFY THANKSGIVING!

11/15/2020

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What's on the menu?
-BUTTERNUT PECAN SWEET POTATO CASSEROLE
-GREEN BEANS ALMONDINE
-CAULIFLOWER STUFFING
-GREEN BEAN CASSEROLE
-APPLE CRANBERRY CASSEROLE
-MASHED CAULIFLOWER GREEN BEAN CASSEROLE
-APPLE CRISP
-GLUTENFREE CORNBREAD
-RAW VEGAN CHEESECAKE - SALTED CARAMEL CHEESECAKE
-PEANUTBUTTER CHOCOLATE PRETZEL PIE

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APPLE CRISP (DAIRYFREE, GLUTENFREE

For filling:
6 medium apples, peeled, cored, and diced
1 teaspoon cinnamon
2 tablespoons honey
1 teaspoon lemon juice

For topping:
1/2 cup almond flour
1/2 cup gluten free oats
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 cup pecans, chopped
1/4 cup honey
3 tablespoons unsalted vegan butter

1. Preheat oven 375 degrees.
2. To make filling, in a medium bowl, combine apples, cinnamon, honey and lemon juice. Stir together until apples are coated evenly.
3. To make topping, in a separate bowl, whisk together almond flour, oats, salt, cinnamon, and pecans. Use a fork or fingers to mix in honey and butter until topping has a crumbly consistency.
4. Arrange apples into a 9-inch dish or baking dish. Cover with crumble topping.
5. Bake for 30 to 35 minutes, or until top is golden brown. Remove from oven and cool for 5 to 10 minutes. Apple crisp is best served immediately. Store leftovers covered in refrigerator up to 4 days.
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CAULIFLOWER STUFFING

Serves 6
4 tablespoons vegan butter
1 onion, chopped
2 large carrots, peeled and chopped
2 celery stalks, chopped
1 small head of cauliflower chopped (I used bag of cauliflower rice from trader joes)
1 cup chopped mushrooms
salt (optional)
1/4 cup fresh parsley
2 tablespoons chopped fresh rosemary
1 tablespoon chopped fresh sage (or 1 teaspoon ground sage)
1/2 cup vegetable broth

(note: I used the pre-chopped, packaged onion, carrot, celery combo from Trader Joes in the produce section)

1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and saute until soft, 7 to 8 minutes.
2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
3. Add parley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes. 
4. Serve and ENJOY! Not only does it taste like stuffing but the entire house smells like THANKSGIVING!!!!!

And not interested in making your own, Trader Joe's now has in the frozen section, Riced Cauliflower stuffing! Maybe add a few more veggies and boom! 
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BUTTERNUT PECAN SWEET POTATO CASSEROLE (VEGAN, DAIRYFREE, GLUTENFREE)
(original recipe Minimalist Baker)

SQUASH + SWEET POTATOES
  • 3 large (~1/3 lb each) sweet potatoes (or sub 6 small per 3 large halved // skin on // organic when possible)
  • 6 cups butternut squash (1 small butternut squash yields ~6 cups)
  • 2 Tbsp avocado or melted coconut oil (divided)
  • 1 pinch each sea salt + black pepper
  • 1 pinch ground cinnamon
  • 1 Tbsp maple syrup
  • 1 Tbsp vegan butter

PECAN TOPPING
  • 1 cup pecans (roughly chopped)
  • 1 Tbsp coconut oil
  • 1 Tbsp coconut sugar
  • 1 Tbsp maple syrup
  • 1 pinch ground cinnamon
  • 1 pinch sea salt
  • 1 Tbsp vegan butter (optional)

Instructions
  • Preheat oven to 400 degrees F (204 C) and lightly grease (or line with parchment paper) 2 large, rimmed baking sheets. 8x8 is ideal. 
  • Add halved sweet potatoes to one baking sheet, and the cubed butternut squash to another. Drizzle each with half of the avocado or melted coconut oil. About 1 tbsp. 
  • Sprinkle with a pinch of salt and pepper. Rub sweet potatoes together to distribute the oil, and toss the butternut squash as well.
  • Roast butternut squash for 15 minutes, then remove from oven. It should be very fork tender and easily mashed. 
  • Depending on the size of your sweet potatoes, they should take anywhere from 20-35 minutes total. Remove from oven when very soft to the touch. Then reduce oven heat to 350 degrees F (176 C).
  • Heat a large skillet over medium heat. Add chopped pecans and toast for 5 minutes, stirring frequently. If smoking or browning too quickly, turn heat to medium-low or low. At the 5-minute mark, add coconut oil, coconut sugar, maple syrup, cinnamon, and salt. Stir to coat and cook for another 1-2 minutes. Remove from heat and set aside.
  • Peel sweet potatoes and add to a large mixing bowl with butternut squash. Use a fork, potato masher, or whisk to thoroughly mash.
  • Add another pinch salt + pepper, ground cinnamon, maple syrup, and vegan butter. Mash once more to combine, then taste and adjust seasonings as needed.
  • Transfer mashed squash and potatoes to prepared baking dish and top with toasted pecans. Add vegan butter, cubed, to add additional moisture and flavor (optional).
  • Bake for 10-15 minutes or until completely warmed through and fragrant. Let cool briefly and then serve!
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APPLE CRANBERRY CASSEROLE
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4 -5 apples (3 cups chopped)
2 cups cranberries, raw
1 1⁄4 cups sugar (I used 1/2 cup maple syrup)
1 1⁄2 cups gf quick-cooking oats
1⁄2 cup brown sugar (I used coconut sugar)
1⁄2 cup flour (I used almond flour)
1⁄2 cup chopped pecans
1⁄2 cup margarine, melted! (Used vegan butter)

1, Spray a 2-quart casserole with cooking spray. Chop the apples (unpeeled). Put apples, cranberries and sugar in the casserole and combine.
2. In a medium bowl combine oats, brown sugar, flour, pecans and margarine.
3. Top fruit mixture with oat mixture.
4. Bake at 350 degrees for 1 hour, until bubbly and light brown.
Great warm as a side dish or as dessert with vanilla ice cream! This recipe makes the cut!
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MASHED CAULIFLOWER GREEN BEAN CASSEROLE (VEGAN, DAIRYFREE, GLUTENFREE)

3/4 cup coconut milk

1/2 cup nutritional yeast
1 cauliflower
salt, pepper
14 oz green beans, trimmed
1 onion, diced

For the Topping:
2 handfuls of gluten free bread crumbs
3 gloves garlic
1/4 cup nutritional yeast 
(optional) chopped pecans

1. Steam cauliflower for about 8 minutes until soft. 
2. Heat skillet with a little vegetable broth and add onions and green beans. Cook until soft and tender.
3. When cauliflower is done, put in food processor, add coconut milk, nutritional yeast, and season with salt and pepper. Blend until creamy and smooth. 
4. Prepare topping for cassrole. Mix topping ingredients in bowl.
5. Last, assemble casserole in cassrole dish with green beans, followed by cauliflower  mash, followed by topping crumbles. Bake for around 15 minutes in 405 degree oven.

​Recipe cred Contentednesscooking.com
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PRETZEL PENUT BUTTER CHOCOLATE PIE

FILLING
1 14-ounce can coconut cream (got mine from Trader Joes)
1 cup dairy-free dark chocolate, chopped (we used the Enjoy Life milk chocolate chips)
1/4 cup salted creamy natural peanut butter

CRUST
1 3/4 cups finely ground pretzels, leaving a little bit of texture (Use Glutenfree if desire gluten free dessert)
1/4 cup cane sugar
1 stick  vegan butter, meltedTOPPINGS optional

Optional toppings: c
oconut whipped cream, salted natural peanut butter, pretzels, roasted salted peanuts

1. Add coconut cream and dark chocolate to mixing bowl and microwave in 30-second increments until melted, stirring occasionally. Be careful not to overheat or the chocolate can lose its creamy texture. (Alternatively, melt in a small saucepan over medium-low heat, stirring occasionally. Then transfer to a mixing bowl.)
2. Use a whisk to gently stir the mixture until it's completely incorporated and smooth. Set in the refrigerator uncovered to chill for 2-3 hours, or until mostly firm and it holds its shape when tipped sideways.
3. In the meantime, preheat oven to 325 degrees. 
4. In a medium mixing bowl, add pretzel meal, sugar, add melted butter. Stir to thoroughly combine - it should be moist and moldable - add more melted butter (1-2 Tbsp) if too dry and crumbly.
5. Transfer mixture to a standard 9-inch pie pan and use hands to form a uniform crust, working it all the way up the edges of the pan.
6. Bake for 12-14 minutes, or until firm to the touch and slightly browned on the edges. Set aside to cool.
7. Once the filling is chilled and mostly hardened (again, it shouldn't run when tipped sideways), use a mixer on high to whip and incorporate air for about 1 minute, scraping down sides as needed.
8. Add peanut butter and mix once more.
9. Sample and add sweetener to taste. If you prefer a more bittersweet chocolate pie, you may not need any. I added 2-3 Tbsp maple syrup or 3-5 Tbsp organic powdered sugar.
10. Mix until well incorporated, then transfer to the cooled pretzel crust and smooth the top with a spoon.
11. Cover loosely with plastic wrap and let chill for another 2-3 hours, or overnight. The longer it chills, the firmer the mousse filling becomes.
12. Enjoy! Serve with coconut whipped cream, peanut butter, crushed peanuts, and/or crushed pretzels. Leftovers keep covered in the refrigerator for 3-4 days, though best within the first 1-2 days.

​Recipe cred one of my absolute favorite resources Minimalist Baker
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This is seriously the BEST Dairy-free cheesecake EVER! Those that are not dairy free will have NO IDEA!  You could also add a different topping like Oreos, chocolate, caramel, or any mix-ins! Super easy and delicious! This one above is topped with Bitchin Sauce Salted Caramel! The one below is topped with the fruit topping!

We used MI-DEL Gluten Free Graham Style pre-made crust but you could absolutely make a home-made graham cracker crust!

White cheesecake filling ingredients:
3 cups cashews
3/4 cup lemon juice
3/4 cup agave or honey (don't go too heavy on the honey)
3/4 cup coconut oil
1 tablespoon pure vanilla extract

Fruit topping ingredients:
2 cups frozen strawberries
1/2 cup dates

1. Throw all cream-cheese filling ingredients into your high speed blender and blend! Add as little water as necessary to facilitate blending. Pour mixture on top of crust. 
2. Place the above in freezer for an hour or so (so it will firm up).
3. For topping: throw strawberries and dates in your high speed blender. Blend until nice and smooth. Pour this mixture on top of the crust/creamcheese, which was just in the freezer for about an hour. Place the raw cheesecake recipe back in the freezer. Freeze until this raw cheesecake recipe reaches the desired consistency (5 hours or so). 
4. Defrost this raw cheesecake recipe for about a half-hour before eating (or just slice from freezer and enjoy this delicious raw cheesecake). 

Thank you Kathy Simons for this recipe! It is a family favorite!
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CLASSIC GREEN BEANS ALMONDINE (DAIRYFREE, GLUTENFREE)

  • 1 pound fresh green beans ends trimmed off
  • 1/2 cup slivered almonds
  • 2-4 tablespoons butter, vegan butter
  • 2 tablespoons shallots minced
  • salt and pepper for taste
Instructions
  • Bring a large pot of water to a rapid boil. 
  • Drop green beans into boiling water and boil for 2-3 minutes, or until just crisp-tender.
  • Remove green beans from pot with a slotted spoon or spider strainer.
  • Preheat a large skillet over medium heat.  Add in butter, slivered almonds and shallots. Shake the pan every 30 seconds. As soon as your nose begins to smell the almonds, or the almonds begin to turn light brown, add green beans to pan
  • Add green beans and toss to coat. Sautee for 5-10 minutes on lower heat. 
  • Season with salt and pepper. Enjoy!​ ​
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GLUTENFREE CORNBREAD

Thank you Trader Joes for the boxed Gluten Free Cornbread! It is DELICIOUS! Use Almond milk to make it dairy free as well! So very yummy! No One will ever know it came from a box!! 
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If you prefer to make your cornbread from scratch, see above a fantastic recipe!
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Not a huge traditional stuff fan, try this RIGHTRICE, Holiday stuffing made from vegetables. Purchased at Whole Foods! 

HAPPY THANKSGIVING! Please leave a comment if you try one of these dishes! Wishing you a HAPPY and HEALTHY HOLIDAY! xoxo
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UP-HEALTH THANKSGIVING! DAIRYFREE, GLUTENFREE, PLANTIFUL OPTIoNS

11/15/2020

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Put A New Spin On Traditional Dishes This Year! I love love love the tradition of Thanksgiving! We all have that special dish we look forward to on the Thanksgiving table each year, and I have already been in the kitchen experimenting with recipes that I hope to make mew traditions out of in years to come.

Thanksgiving dinner has the reputation for being heavy, carby, buttery, and sugar-filled. By ALL MEANS, don’t let this day become a guilt trap by trying to make every single thing on the table perfectly “healthy”, but I really do encourage you to play around with traditional recipes by using alternatives that might make Thanksgiving supper more nutritious. Here are some examples:

1. Replace regular sugar with coconut sugar, honey, or maple syrup.
2. Eggs can be replaced in baking by using baking soda and vinegar, ground flaxseed, or even a ripe banana!
3. Swap cow milk for oat milk, almond milk, or soy milk.
4. Sometimes, you can make a dish gluten-free by subbing almond flour, but remember that this might change the texture.
5. You can always use vegan butter to make something Dairyfree! So many options out there!

Get creative with your Thanksgiving dishes this year! A little recipe experimentation is fun, and it’s the BEST when you stumble upon a way to make an old favorite even better!! Here are some of my favorite Dairyfree, glutenfree substitutes for those thanksgiving favorites...
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Hosting a Buddha Bowl Party!

3/16/2020

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What could be more exciting than hosting a party for your favorite people to share all your favorite foods in one big delicious dish? I can't think of anything! In this month's blog, we are going to be talking about one of the biggest and most delicious trends that has hit social media, restaurants, and kitchens by storm, the Buddha Bowl!

Happy March everyone! My family and I have been loving the beautiful spring weather here in Charleston! We can't wait to spend more days at the beach and to just be outside together. There is nothing like fresh air and sunshine to keep a smile on your face. The beautiful green leaves and flowers popping up everywhere has inspired me to share one of my favorite meals with you, the ever-popular Buddha bowl! This dish is one of the most beautiful things to look at before digging into an amazing meal. Are you familiar with them? A Buddha bowl is a single serving meal for any diet that is delicious, extremely healthy, and can be a true piece of gastronomical art. Buddha bowls are most commonly served in one big bowl full of delicious items that hit every food group needed for a complete and delicious meal. From that description, I'm sure you've seen something like it filling your Instagram feeds, your Pinterest account, and favorite recipe websites!

But, where did the name come from? There are many different theories, but some think the dish was inspired by Buddha's big round belly. Other's come from a more classic approach. Buddha was known to walk through whatever village he would find himself in and carry a big empty bowl with him. Villagers would fill the bowl with what every food offerings they could give him, and he would eat what he was given.

One of the greatest things about a Buddha bowl is that there is no right or wrong way of creating one. There are no directions you have to follow or any specific guidelines you have to stay in. You can create and fill them with whatever ingredients you and your family prefer. You can even make a batch of delicious fillings and have a Buddha Bowl bar, and let your family build their own. It's a wonderful way to introduce so many delicious and healthy options to your children at a young age while allowing them to experiment with different flavors, texture combinations, and being bold in making their own choices in their diet.

Now, where do you start? The best way to begin is to think in terms of layers. Begin by filling the bottom of your bowl with either a grain, a leafy green vegetable, or broth. Secondly, add your veggies. These veggies can be either roasted, cooked to your preference, or raw. Be bold! Try mixing vegetables you might not have thought of mixing before! Next, add your protein. This can be a great meatless meal, and you can use tofu or chickpeas as your protein, but meat can also be used if you wish. Then, you can add all kinds of toppings. This is a great opportunity to use nuts, seeds, or sprouts. You finish your bowl off (if you like) with a small drizzle of sauce or dressing. Ta-dah! You have just made your first delicious  Buddha bowl! If you need a little guidance or inspiration for your first Buddha Bowl, you can find them on all your favorite social media platforms. There are so many options out there waiting for you and don't be afraid to shake up a recipe that you find.

Buddha bowls are incredibly diverse, and you can create a bowl to fit any cuisine you like. It's a diverse way to enjoy your favorite foods in an extremely healthy way. They can be served with a mixture of hot or cold items, you have the freedom to make that choice. They are not only so good for you, but they're also beautiful to look at, create, and present to others. They can also be a wonderful inspiration for a party! How can you host the best Buddha Bowl Party? It's easy! Invite your guests over for a party inspired by sharing delicious and healthy foods. Have each guest bring a grain, a leafy green, veggie or protein to share with the party. Provide your guests with a bowl for them to fill with their favorite ingredients, and have everyone set up their contribution like a salad bar. I always love to start with greens. Top those delicious leafy greens with a grain like rice or quinoa, then add on as many veggies as your heart desires! Top those veggies with your favorite dressings, hummus, nuts, seeds, and a protein if you wish. You can even customize your party and give it a theme. Host a Thai, Mediterranean, or Mexican Buddha bowl party! Inspire your guests to customize, improvise, and find inspiration from one another. Challenge one another to try new things and new combinations. They will LOOK beautiful too. Make sure you take pictures, you will want to share your masterpieces!

I cannot wait to hear what you think about your own Buddha bowls. Please share pictures with me, and I would love to hear about your ingredients choices and what inspired you. They're wonderful for every age, so dive into this fun, delicious, and interactive meal with the whole family!

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The Magic in Mushrooms

2/13/2020

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If you are looking for a natural and easy plant-based substitute for meat, then I have just the thing for you. Mushrooms! 

Happy February! What an exciting year this has been! If you have been following my Social Media accounts (which if you don't yet, please do!), you've seen the excitement that 2020 has brought to my friends and family already, and I am so excited to see this journey continue through the rest of this year. One of my most recent posts was dedicated to removing meat out of your diet, and one of the more easy and natural ways to replace it. That is by using one of my favorite types of fungus, mushrooms! 

Mushrooms have a great meaty texture, and their flavor, known as "umami" is very satisfying in your traditional meat-heavy dishes. It's easy to add mushrooms into your stews, pasta sauces, casseroles, chili, and other dishes that combine meats with other bases. If you are wanting to cut out large amounts of meat or cut meat out of your diet totally, mushrooms are a wonderful option as I have mentioned above! For dishes that contain a lot of meat, simply replace a quarter or half of the called for amount of meat with mushrooms to start the transition for your family. Or, if you want to be brave, replace the meat in any recipe completely with mushrooms! Mushrooms help keep your dishes healthy, rich and give them a wonderful texture. There are so many different types of mushrooms out there, that you can experiment and pick what kind of mushroom you enjoy the most! Mushrooms are very easy to mix in with a huge list of other ingredients. They can be utilized in so many dishes, it's simply amazing! 

A very delicious option for the whole family is using a giant portabello cap and cook it like a classic hamburger or steak! They are so delicious on the grill with your classic burger toppings, or you can even stuff them with some of your favorite veggies and mix in your favorite dairy-free cheese. Pop the stuffed portabello caps into the oven at 350 for about 20 minutes, and you will have a delicious dinner ready to go in no time! 

Next to being an incredible meat substitute and delicious addition to every diet, they are also so rich in nutrients and so good for you! Mushrooms are incredibly rich in vitamins and minerals, and you will find some pretty incredible things inside of them including: 
  • Selenium
  • Zinc 
  • Vitamine B1, B2, B5, B6, and B12
  • Fiber
  • Protein 
  • Copper 
  • Potassium 
  • Much MORE! 

Outside of their nutritional benefits and the incredible things they can give back to your body, they can do so much more for your body than you might think! 
  • The nutrients found inside of a mushroom help support your immune system to help fight colds, shorten them, and prevent them.
  • They are full of antioxidants.  
  • They can help prevent damage to cells and tissues. 
  • Some mushrooms have shown potential in preventing cancer. 
  • Mushrooms have shown evidence in helping with the treatment and management of Alzheimer's. 
  • They can help lower cholesterol. 
  • They help prevent plaque build-up in your arteries. 
  • Mushrooms help protect your heart and help to maintain blood pressure and circulation. 
  • They add delicious flavor and texture to your dishes without adding fat or sodium. 
  • Mushrooms can help regulate blood sugar and reduce the risk of diabetes. 
  • Mushrooms help with the nervous system and help with the production of important hormones. 
  • They help maintain healthy bones and nerves. 

Who knew fungus could be such an incredible thing to add to your diet? Not only can you take meat out of your diet and replace it with something so delicious, but you can also help reach your optimum health goals by eating more of them! Try adding them into some of your favorite recipes, and let me know what you think! I can't wait to hear about them all, and how your family enjoyed them!

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RAW VEGAN CHEESECAKE

2/8/2020

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This is seriously the BEST Dairy-free cheesecake EVER! Those that are not dairy free will have NO IDEA!  You could also add a different topping like Oreos, chocolate, caramel, or any mix-ins! Super easy and delicious!

We used MI-DEL Gluten Free Graham Style pre-made crust but you could absolutely make a home-made graham cracker crust!

White cheesecake filling ingredients:
3 cups cashews
3/4 cup lemon juice
3/4 cup agave or honey (don't go too heavy on the honey)
3/4 cup coconut oil
1 tablespoon pure vanilla extract

Fruit topping ingredients:
2 cups frozen strawberries
1/2 cup dates

1. Throw all cream-cheese filling ingredients into your high speed blender and blend! Add as little water as necessary to facilitate blending. Pour mixture on top of crust. 
2. Place the above in freezer for an hour or so (so it will firm up).
3. For topping: throw strawberries and dates in your high speed blender. Blend until nice and smooth. Pour this mixture on top of the crust/creamcheese, which was just in the freezer for about an hour. Place the raw cheesecake recipe back in the freezer. Freeze until this raw cheesecake recipe reaches the desired consistency (5 hours or so). 
4. Defrost this raw cheesecake recipe for about a half-hour before eating (or just slice from freezer and enjoy this delicious raw cheesecake). 

Thank you Kathy Simons for this recipe! It is a family favorite!
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2 INGREDIENT VEGAN PAYDAY BITES

2/8/2020

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These caramelly, delicious, 2- ingredient payday inspired bites are just the right size and natural sweetness for any late night craving or afterschool snack! Thank you @minimalistbaker.com for  original recipe! 

1 1/4 cup roasted salted nuts (we used 1/2 pistachios and 1/2 cashews)
2 cups packed, pitted medjool dates (sticky and fresh) (1 cups contains about 19 dates)
1 pinch sea salt

1. Add nuts to food processor and pulse several times to loosely chop. Set aside on a plate or in bowl.
2. Add to the food processor pitted dates and sea salt. Process until small bits remain or a ball forms. Scoop out. Form into even bites- about 16 and roll them into balls with your hands. They will be a little sticky. That's ok. 
3. Begin rolling date bites into the nut mixture to coat,  pressing down gently to encourage sticking. Continue until each date bite is thoroughly coated with nuts. 
4. Enjoy or chill for 1 hour before eating. Store in airtight container in refrigerator for up to 2 weeks or freeze! Great for lunchboxes, snacks, or dessert! Enjoy!



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Gifts of Garlic

1/16/2020

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This month I will be sharing a perfect recipe for the Super Bowl and why garlic is so incredible for you. Who knew that you could cheer on your favorite team while keeping your body happy and healthy? 

Happy New Year Friends! Here we are in 2020! Have you started the new year by jumping into your New Year's Resolutions? New eating habits? New workout classes that you've been meaning to try? It's always fun to start a new year and hit the ground running with your resolutions. Don't overwhelm yourself with these changes, take it slowly and purposely. Create the perfect infrastructure in January to build on top of so that come December of this year, you will have reached all of your goals and then some. 

For this blog, I wanted to celebrate a few different things. Comfort food, Trader Joe's, The Superbowl, and Garlic. Not a list you would see together, right? Well, this year we are shaking it up. Even though this weather has been rather mild, there have been a few rainy and chilly days thrown in that call for delicious and warm comfort foods. This doesn't mean you reach for the processed foods filled with all kinds of unhealthy things for your body! Oh no, you can still find delicious and healthy things to not only warm you up but keep your body healthy and happy. Since the Superbowl is right around the corner, I thought a good old fashioned chili recipe would be perfect to share. This recipe was also inspired by Trader Joe's new organic chili seasoning blend, and I can't wait to share it with you! 

What You Will Need: 
  • 1 8oz can of Trader Joe's Whole Kernel Corn 
  • 1 8oz can of Trader Joe's Organic Kidney Beans
  • 1 Tablespoon of Trader Joe's Organic Chili Seasoning Blend (test the blend out first, if you like it a little hotter ad more, if you like it a little cooler start with half a tablespoon!) 
  • 1 Cup of Trader Joe's Organic Vegetable Broth
  • 1 8oz can of Trader Joe's Organic Black Beans 
  • 1 28oz can of Trader Joe's Organic Diced Tomatoes
  • 1 6oz can of Trader Joe's Organic Tomato Paste 
  • 1 pack of Trader Joe's beef-less ground beef
  • Minced Garlic (to taste) 
  • 1 Whole White Onion 
  • 1 Whole Red Bell pepper
  • 1 Whole Avocado (For Garnish) 


Directions: 
  • Everyone has their way of making chili. Some like it thicker than others, some like it more on the watery side. That will determine how much Vegetable broth and Diced Tomatoes you use. Experiment with these measurements according to what you prefer. 
  • Chop your whole white onion and bell pepper, and mince your garlic. 
  • Cook your Trader Joe's beef-less ground beef. Set aside. 
  • In a crockpot OR large soup pot pour in your corn, kidney beans, chili seasoning, vegetable broth, diced tomatoes, and tomato paste. Stir together and bring to a boil or let sit in the crockpot on low until it starts to bubble. 
  • Add in onion, bell pepper, and garlic. Let cook until soft and stirred in. 
  • Add in ground beef. Turn stove down to low and let it simmer for a while, or let it cook in the crockpot on low for a few hours. The longer you let it sit the better. 
  • When you're ready to serve your chili, chop your avocado and serve on top as a delicious and creamy garnish! 
  • Enjoy! 


Minced garlic was one of the many delicious and nutritious ingredients for our chili recipe. Do you know all the incredible things garlic can do for you? The list is staggering, and I love sharing it when I use garlic in my recipes. 
  • Before garlic was used as a staple in many recipes, it was primarily used for its medicinal purposes and dates back to ancient Egypt. 
  • It is very nutritious with very few calories. 
  • It containes manganese, Vitamine B6, Vitamine C, fiber, calcium, copper, potassium, iron, phosporhous, and bitamine B1. 
  • It is known to shorten the length of colds and boost your immune system. 
  • It can help reduce blood pressure, cholesterol levels, and improve bone health. 
  • It works as an anti-inflammatory 
  • It helps treat athlete's foot 
  • It is good for your liver
  • It may help with cancer prevention 
  • Much Much more!

Not only is this such a delicious recipe, but you'll also be giving your body some easy and important nutrients. It's the perfect recipe for every member of the family for a rainy afternoon or while cheering on your favorite team during the playoffs! Enjoy everyone, I look forward to sharing more with you next month! 
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Take a Pause with Holiday Eating

12/24/2019

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This time of year, it is so easy to get stuck in unhealthy routines and fall back on some pretty high sugar and not so great choices for your foods! Take a moment to pause this week as the holidays get closer, and add something easy and delicious into your routine!

Happy December everyone! I hope you had a wonderful Thanksgiving with your loved ones, and you aren't getting too overwhelmed with Christmas on its way! It's so easy to get stuck into unhealthy habits around the holidays. You're busy, family is visiting, and the holidays tend to make us crave some delicious yet not so healthy things. I get it! You've followed my health and wellness journey, and I have loved following yours. The holidays bring on some very interesting stress and pressure when it comes to your diet and what you're putting in and on your body.

This got me thinking about a few things. First, take a moment for yourself and your family. It's okay to pause and collect yourself. Sometimes you'll find some holiday spirit waiting for you there! Secondly, take inventory of how you're feeling. Stressed? Tired? Sluggish? Acknowledge this, and see if there are a few small ways you can focus yourself back on track. Thirdly, what have you been eating? Have you been taking the time to put as much goodness into your body as the amount of holiday spirit you're trying to spread outside of it? I know you're short on time right now - which is why I wanted to share a quick a delicious recipe that will help get you and your body back on track during this busy time of year!

If you're not already following me on Instagram and Facebook, pause reading this and go do that right now. If you have been a follower, thank you SO much! You might have seen my post about putting dates into my smoothies, and doesn't that sound delicious? This quick and yummy smoothie will take your version of fast food and flip it on its head!

You Will Need:
-1 Scoop of our JP Vanilla Complete
-1 Cup of Almond Milk
-A handful of ice cubes (about 3-7 cubes, depending on the size of your blender!)
-One tablespoon of flax seeds
-3 Dates
-One shot of Espresso (common - it's the holidays!). This is also optional, only add if you'd like!

Directions:
Place all ingredients into a blender, food processor, ninja, or bottle of choice and blend until smooth! Out comes delicious vanilla caramel goodness! It's a perfect flavor for the holidays, and one you don't have to think twice about. If you do end up adding that shot of Espresso - it turns into the best macchiato you've ever had! Enjoy! Also - if you're looking for a warmer option, skip the ice cubes and steam your almond milk! Make sure you still send your dates through the food processor before you add them in, and blend everything really well!

The Truth About Dates
Speaking of dates, did you know these delicious little treats are an AMAZING surprise full of nutrition? Not to mention they are an excellent natural sweetener to add to smoothies, yogurt, and other treats. They are also great for those who have a sweet tooth but want a much healthier option. Remember, as always, that just like anything you eat - you need to eat these delicious dates in moderation!

Dates are very rich in fiber, protein, potassium, magnesium, copper, manganese, iron, and vitamin B6. They are incredibly high in antioxidants like flavonoids, carotenoids, and phenolic acid. They are also very high in polyphenols which help protect from and help with inflammation.

Dates may help with stronger and faster brain functions. They also may help expecting mothers to ease long pregnancies and have smoother and easier natural births. Dates also help with bone health and controlling blood sugar!

Happy Holi-dates
Who knew that such a small little thing could have such a big impact on your life? Add a few into your meal routine and see what happens. There are so many delicious recipes out there with dates, that I don't think you could go wrong! I know the holidays can be hard, but know you're not alone. We are on this journey together! I hope you enjoy this holiday season, and from my family to yours - Happy Holidays!
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A Feel Good Thanksgiving!

11/19/2019

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Thanksgiving is such an easy time to overeat and hurt our bodies, and we let ourselves do so! Thanksgiving doesn't have to be painful to your stomach or your body. You can make a few changes and make this the best Thanksgiving yet! 

Happy November Friends! I can't believe that we are just a few weeks away from Thanksgiving! Where is this year going?! As we all begin our preparations for the holiday, I wanted to share some very important tips to make this Thanksgiving not only the most delicious, but also one that you can walk away from feeling amazing! It is so easy to overeat and overeat so many foods that are so hard on our systems. They leave us feeling bloated, sick, and not how we want to feel. Holiday's should never be a reason to feel this way - and they never have to be again! 

  • As the meal is cooking, gather up the whole family and get outside! Get your bodies active and the blood pumping. Play a fun game of family football, take a walk around the neighborhood, or play other fun games everyone can join in on. Being active before any big meal will help you digest better, not hurt as bad after the big meal, and keep you feeling energized throughout the rest of the day. 
  • Your desserts don't have to be chock full of processed sugars. Try finding sugar-free, less processed, and healthier versions of your traditional favorites! There are so many incredible recipes out there, it'll be hard to pick the best one! 
  • The holidays are a wonderful time to bring out your favorite bottles of wine, eggnog, and other festive drinks. There are so many empty calories in these beverages, and they add up. Be very decisive when you want to use these calories, and when you want to save it for something else throughout the holidays. 
  • Practicing the art of mindful eating is something that you can add to your life any day throughout the year, but it is very important during the holidays. During Thanksgiving, check-in with your body and ask if you are still hungry when you're looking at going back for more helpings. 
  • Carbs don't have to fill up your Thanksgiving plate, there are tons of amazing dishes to be made that don't need any carbs to make them delicious. 
  • Load up on the Thanksgiving veggies! Fall is such an amazing time of year for some pretty spectacular root vegetables. Sweet potatoes, squash, pumpkin, acorn squash, broccoli, green beans, spinach, kale, brussels sprouts, and red or purple potatoes are just some of the amazing options out there for you! They not only make your body feel amazing, but they also look amazing on your Thanksgiving table! 

With all of those tips in mind - I wanted to take a classic recipe and change it up a little bit. We are going to be taking your classic bread stuffing, and making a farro and Vegetable stuffing that is SO delicious I can't wait for you to try it! Take this for a spin, and make your Turkey appreciate it too! farro is an ancient grain, just like flaxseed, and a wonderful ancient grain to have in your diet. It also can hold seasoning and flavor so well that it's very easy to add into dishes that you might usually use rice or other similar heavy carb items.  

Ingredients: 
  • 4 tbsp Butter
  • 1 onion, chopped 
  • 1 shallot, chopped
  • 2 large carrots, peeled and chopped
  • About 5-6 small purple potatoes, chopped into 4-6 pieces. 
  • A handful of fresh Asparagus 
  • 1 packed of Small ( baby) portabello mushrooms, chopped. This is about 1- 1 1/2 cup. 
  • 1 cup fennel (about 1 bulb) 
  • 2 Tbsp freshly chopped Rosemary 
  • 1 Tbsp freshly chopped sage 
  • 1/2 cup low sodium vegetable or chicken broth 
  • 1/4 
  • Kosher salt 
  • Black pepper 
  • 3 Cups farro (enough for a serving of 6) 
  • 9 cups of water 
  • Olive oil 

Directions: 
  • You will need to prepare the farro first since it will take the longest to make. There are many different ways to prepare farro, you just need to find what works for you. But if this method works for you, wonderful! 
    • Rise and drain the 3 cups of farro. 
    • Place the drained farro into a pot and add the 9 cups of water. 
    • Season with a pinch of salt and add just a little bit of olive oil. 
    • Simmer, covered, for about 30 minutes. 
    • Once it is cooked, drain the extra liquid and place it aside. 
  • Towards the end of making the farro, put the potatoes on a baking sheet and cover lightly with olive oil, salt, and pepper and roast them for about 5 minutes at 450 degrees. When they're finished, set them aside. 
  • In a large skillet over medium heat, melt butter. 
  • Add onion, shallot, fennel, carrots in until they are soft. 
  • Add mushrooms and asparagus and season with salt and pepper. Cook until tender. 
  • Add parsley, rosemary, and sage and stir until everything is combined. Pour the broth over this mixture of veggies and let it cook until there is just a little liquid left. 
  • At the very end, add in the farro you've set aside and let it mix in until the broth has absorbed and the farro is hot. 
  • Enjoy! 

Who says Thanksgiving can't be delicious AND make you feel good? Make your own rules this Thanksgiving, and try something different! 

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Avoiding Scary Sugary Snacks!

10/18/2019

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Don't let one of the best seasons of the year be ruined by overly sugary snacks and treats, here are some delicious options that your family will love! 

Happy October, everyone! I hope this fall has been a beautiful season for you and your family. Fall is such a fun season, don't you think? You get to get dressed up, decorate your home, visit pumpkin patches, carve jack-o-lanterns, explore corn mazes, go apple picking, and several other fun fall activities. But the one thing that can spoil it all is the huge amounts of sugary candies and treats that seem to overload this time of year. That can be scarier than any ghost story or haunted house! But don't worry! I have found some very delicious and fun alternatives for you and your family that won't ruin your fun fall activities or get in the way of eating the rainbow! 

I did a little digging and found these very fun and delicious recipes for you and your family to try during this spooky season. I just know they're going to be a hit! I would love if you would try them out and let me know what you think. Enjoy! 

Candy Corn Popsicles! 
What You'll Need: 
  • One Cup Coconut Milk (If you'd like, experiment with your favorite form of non-dairy milk) 
  • One Forth cup of agave nectar (or any kind of sweetener that you prefer!) 
  • A half-cup of plain Greek yogurt. (You can use non-dairy versions of this as well.) 
  • One banana
  • One cup pineapple 
  • Two oranges 
  • A half-cup of mango pieces 


To Create: 
  • In your blender or food processor, mix in your coconut milk, yogurt, and agave until the mixture is smooth. 
  • Pour about one inch of this mixture into Popsicle molds. Save the rest of this mixture for the next layers! Put molds into the freezer for about 20 to 30 minutes. 
  • Blend half of this first mixture with your oranges and mango until smooth. Pour it a glass and set aside. 
  • Blend the remaining half of the first mixture with the banana and pineapple until smooth. Pour this mixture into another glass and set it aside. 
  • Once the first layer is slushy, pour in the orange layer until there is a little over an inch left. Put the molds into the freezer again for another 30 minutes. 
  • Once the second layer is slushy, top off the Popsicle molds with the yellow layer. 
  • Place Popsicle sticks into the molds, and return them to the freezer until they are completely frozen. 
  • Enjoy! 
  • For a spookier look you can add in blended strawberries or raspberries. Blend them until smooth, and wait until all three layers are slushy. Poke holes down into the molds with skewers and pour the blended berry juice into the small holes. Wait until the Popsicle's are completely frozen, and enjoy! 

Surprise Pumpkin Cookies 
What you'll need: 
  • A half-cup of coconut oil
  • One can of White Beans 
  • One cup coconut sugar (or your favorite kind of sugar) 
  • A half-cup of canned pumpkin 
  • Two large eggs 
  • A half teaspoon of vanilla extract
  • Three and a half cups of all-purpose almond flour (you are welcome to use your favorite flour!) 
  • One teaspoon of pumpkin pie spice 
  • One teaspoon baking powder 
  • One teaspoon of salt 

To Create: 
  • Take your white beans and puree them in a blender or food processor. You'll need a half cup of bean puree. 
  • Blend your coconut oil, bean puree, pumpkin puree, and sugar until mixed well. Then, blend in your eggs. 
  • Next, add vanilla and all of your dry ingredients. Blend and mix until the dough forms.
  • Dust the dough with a generous amount of almond flour while it is still in the mixing bowl. 
  • Pour dough out of the bowl onto a cooking pan or cutting board and turn it over multiple times until it is coated with flour on all sides. 
  • With a rolling pin, roll out the dough until it is about 1/3' thick. Pick out your spooky cookie cutter of choice and cut shapes out of the dough. 
  • Place all cookies on a large nonstick baking sheet. 
  • Bake cookies at 400 degrees for 6 minutes or until cookies are golden brown. 
  • Decorate with your choice of cookie decorations - and make them extra spooky with a scary face! 
  • Enjoy! 

I hope you enjoy these fun and spooky treats, and I can't wait to hear how you decided to decorate your cookies! Until next time, enjoy this beautiful fall weather and don't let those sugary treats spoil your fun! 


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