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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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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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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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A Twist on a Southern Classic

7/18/2019

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Wanting to savor a taste of the South while still eating clean? Follow this simple recipe! 

Happy July Friends! I hope you all enjoyed the last recipe I shared for a light and summery chickpea salad!

Has your summer been full of delicious fresh summer fruits and veggies? Have you been going out to any local farms and picking your own with your little ones? I just love picking fresh fruits and veggies together as a family!  Have you been trying out any new fun and delicious recipes?

Now I know some people still might think Clean Eating is just a "fad." But news flash everyone! Eating clean and eating to make you feel good has always been around. But for those of you cooking for friends and family members who still aren't believers in this approach to cooking your meals,  there is always a fun and yummy way to compromise.

The South is notorious for fried, buttery, and fatty foods. Not necessarily the healthiest cuisine! But what if you could change up some of those favorite southern classics towards clean eating? Let's start with a simple staple - Okra! Follow this beautifully simple and clean recipe to make the perfect roasted okra to pair with any summer meal!

Now, this takes about twenty minutes to make from prep from being to being on the table, and serves two!  So if you want to make more - just multiply the measurements by the number of people you are cooking for!

What you will need is:
  • 1 pound trimmed okra.
  • 2 Teaspoons of extra virgin olive oil
  • A nice healthy pinch of Kosher salt
  • Fresh ground pepper (to taste)
  • A sprinkle of curry powder (goes a long way!)
Instructions:
  • Preheat your oven to 450
  • After you've cleaned and trimmed your okra put it in a large mixing bowl
  • Pour the olive oil, the pinch of salt, pepper, and your sprinkle of curry powder on top of the okra
  • Toss the okra until all the ingredients are evenly spread
  • Spread out the okra on a lined baking sheet (make sure they aren't touching) and roast for 15 minutes
  • Let cool - and enjoy!
I can't wait for you to try this simple side dish!! Please test it out and let me know what you pair it with - I can't wait to see what you come up with!!
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OATMEAL GREEN SMOOTHIE MUFFINS- "Incredible Hulk" MUFFINS

6/13/2019

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  • 2 eggs (could use a flax egg if desire)
  • 1/4 cup coconut oil, melted
  • 2 bananas, very ripe
  • 1 scoop JP Vanilla Complete (or could substitute 1/3 cup honey or maple syrup)
  • 2 cups rolled oats, uncooked (we use gluten-free oats)
  • 1 tsp baking soda
  • 1 1/2 tsp apple cider vinegar
  • 1 tsp cinnamon
  • 2 – 3 1/2 cups baby spinach or mixed greens depending on how green you want them
  • 1/4- 1/2 cup unsweetened almond milk (may need more liquid depending on amount of spinach)
  • 1-2 tbsp flax seeds (optional)
  • ​Top with dairy free chocolate chips 

1. Preheat oven to 350° degrees.
2. Combine all ingredients in your food processor
3. Blend until the batter has a smooth consistency and even color
4. Portion out between the 12 muffin tin 
5. Top muffins with chocolate chips
6. Bake for 17-20 minutes or until a toothpick inserted into the middle of a muffin comes out clean
7. Cool in a pan before transferring the muffins to a cooling rack
8. Enjoy warm or allow to cool completely before storing in the fridge for up to 5 days or in a freezer for up to a month.

Original Recipe cred
https://thenaturalnurturer.com/2017/04/03/oatmeal-green-smoothie-muffins/?fbclid=IwAR1oUjJmDMP6MzTFf7KhkEFKJ2jvX4I5LYR-SzlBEG7Un37Oy-pnoqGmg9I

Made some changes to original recipe! Contact me for sample of JP Vanilla complete!
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BLACK BEAN BROWNIES

6/24/2018

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Y'all these are SO good! They are so chocolatey and gooey! Your husbands (and kids) will have no idea they are healthy!

1 1/2 cups black beans (1 15- oz can, drained and rinsed very well)
2 tbsp cocoa powder
1/2 cup quick oats
1/4 tsp salt
1/3 cup pure maple sugar, honey or agave (we used maple syrup)
1/4 cup coconut or vegetable oil (we used coconut oil)
2 tsp vanilla
1/2 tsp baking powder
1/2 cup to 2/3 cups chocolate chips (we use the Enjoy Life brand- both dairy free and gluten free)

1. Preheat oven to 350 degrees.
2. Combine all ingredients except chocolate chips in good food processor and blend until completely smooth. 
3. Stir in chocolate chips then pour into greased 8 x 8 pan. Sprinkle some of the chocolate chips over the top.
4. Cook for 15-18 minutes then let cool at least 10 minutes before you try to cut. If they still look a bit undercooked, you can place them in the fridge overnight  and they will magically firm up!

The trick: serve them first and THEN reveal the secret ingredient! My kids will eat the batter with a spoon!!!

Recipe cred www.Chocolatecoveredkatie.com
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PALEO GLUTEN FREE BLENDER BANANA MUFFINS (WITH HIDDEN VEGGIES)

6/6/2018

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These muffins take 5 minutes and are so fluffy! If the only way to get your kids to eat veggies is hide them, this recipe is for you!!! 

3 medium/large bananas
1 cup raw cauliflower
3 large eggs
1 1/2 cup almond flour
1/2 cup almond butter
1/4 cup coconut sugar
1 1/2 teaspoon baking powder
3/4 teaspoon sea salt
1/2 cup chocolate chips (or more!) (we use dairy-free chocolate chips)

1. Preheat oven to 350 degrees.
2. In a blender combine all ingredients except chocolate chips until smooth. Stir in some of the chocolate chips before Pouring batter 3/4 way up a muffin pan lined with paper liners. Sprinkle the rest of chocolate chips on top!
3. For six large bakery style muffins bake 350 degrees for between 38-45 minutes. Cook less for twelve regular muffins.

Store in airtight container in refrigerator (or on counter) for up to a week! 

Recipe cred www.paleoglutenfree.com
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BLACK BEAN PROTEIN BALLS (OR BARS)

5/21/2018

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These fiber-packed, protein rick ball are a healthy way to indulge your sweet treat! If the consistency is not thick enough to roll into balls, press in pan, put in freezer, and cut into bars! Pull out 5 minutes before you want to eat to allow to thaw for perfect consistency! Enjoy

3-4 pitted dates, soaked in water for 10 minutes before using
1 15-oz can black beans, rinsed and drained
1/3 cup chocolate protein powder (we use JP complete protein mix- vegan, dairyer, gluten free- message me for details)
1/4 cup almond or peanut butter
2 tablespoons unsweetened applesauce
1 tablespoon cocoa powder
1/2 teaspoon vanilla extract
1/4 teaspoon salt
1 tablespoon non-dairy milk (we used unsweetened almond milk)
1/4 cup chocolate chips (we used Enjoy Life brand- dairy free)

1. Line a baking sheet with wax paper or foil.
2. In a small bowl soak dates for 10 minutes.
3. In a vitamix, add dates, black beans, almond butter, protein powder, salt, vanilla, applesauce, almond milk. Pulse and combine until all ingredients are mixed together and smooth.
4. Roll the dough into balls. Place each ball on wax paper. Place baking sheet in fridge.
OR If dough is too gooey, place dough into baking dish. Place in freezer or fridge. 
5. Melt chocolate chips on stove top or in microwave. Drizzle balls or bars with chocolate!
6. Store in airtight container in fridge or freezer for up to 1 week (if they last that long!). 

Note: our dough was a bit gooey for balls so we put in baking dish in the freezer. We put in freezer for 10 minutes while we melted chocolate. We then drizzled melted chocolate on the bars and put back in the freezer! We kept in freezer until we were ready to eat them! They lasted 2 days!!!! So yummy!

recipe cred emilieeats.com

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CHICKPEA COOKIE DOUGH (OR COOKIES)

4/4/2018

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1 can chickpeas (shells removed)
1/3 cup creamy peanut butter
1/4 cup maple syrup
dash of vanilla
1 tsp baking powder
handful (or more)Dairy-free Chocolate chips (We use Enjoy Life brand)

Preheat oven 350. Place chickpeas, peanut butter, maple syrup, and vanilla in food processor and blend until smooth and creamy. Fold in 1 tsp baking powder. Fold in chocolate chips! Bake for 9-14 minutes. Best when underdone! Enjoy! 

Recipe cred eating with_em
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CROCKPOT QUINOA AND VEGETABLES

4/4/2018

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1 1/2 cup quinoa
3 cups vegetable broth
1 small onion, chopped
1 tablespoon olive oil
1 medium sweet red pepper, chopped
1 small carrot, chopped
1 cup fresh green beans, chopped
2 garlic cloves, minced
1 teaspoon fresh cilantro

1. Dump quinoa into crockpot.
2. Stir in broth, vegetables, garlic and cilantro. 
3. Cover and cook on low 4-6 hours or on high 2-4 hours.
4. The quinoa is done when you can fluff it with a fork and it is tender. Liquid should be absorbed into quinoa.
5. Top with fresh cilantro and serve.
6. You can mix in garbanzo beans or black beans to add protein! Enjoy!

Original recipe cred momswithcrockpots.com

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  • HOME
  • ABOUT
  • RECIPES
  • HEALTHY LIVING
    • PLANT-BASED LIVING FOR BEGINNERS
  • FAMILY LIFE
  • CONTACT