healthy eating
Strawberry Cheesecake
Chocolate Fudge
Food Restrictions: Are They Real & How To Deal With Them
Today, I want to talk to you about something that impacts my life on the daily — dining out with family and friends. This article is for those of you who have food allergies and intolerances, and those who don’t. Read on!
Now, if you’re one of the many people who has a food allergy or intolerance (peanuts, dairy, gluten, strawberries, you name it), you may remember a time when you were dining out with a friend or family member and you had to explain why you couldn’t eat a particular item… And maybe the response was positive and supportive! But, maybe it wasn’t.
Or maybe you don’t have a food allergy or intolerance, but you made a meal for an individual only to find out that they couldn’t even eat the food. Bummer! If only you had known you would have tried to make something for them!
This blog is to help everyone figure out how to navigate this common problem much more easily!
In today’s day and age, we all know someone who either has a lifestyle preference in relation to food, a food allergy, a sickness or a disease. So, how do we get by when almost all social activities revolve around food?
To those of you who have modified or specific diets, don’t be afraid to speak up. But I get it… It’s easier said than done. I’ve been there — I’ve gotten the “oh, you’re just doing this to lose weight, aren’t you,” the unsupportive “it’s probably in your head,” or even the “well, one bite isn’t going to kill you!” What you need to remember is that some people may not understand because they do not have the same physical reactions. This is where I have learned that by kindly explaining why you can’t eat something make a BIG difference. Now I am not telling you to shout it from the roof tops, but if you just let the people know that you are close with such as friends, family and coworkers that you eat lunches with it helps a lot!
Whenever I let someone new know about my food allergies, I immediately follow it up by letting them know that those foods I’m giving up just aren’t worth the discomfort, feelings, or pain I feel after, but that I still miss some of my old favorites like donuts and ice cream. I then say “If I could still eat it, I would.” Personally, I think this better helps the person you are talking with to not feel like you are judging them for their food choices either.
*Side note: There are two things most people without food reactions do not want to hear ever! #1: The Snooty, “I can’t eat that!” #2: The gory details of your intolerances. (Trust me! Not Cool!)
3 Tips For Social Dining When You Have Food Restrictions:
1. Offer to bring a dish large enough for everyone that is modified to your diet.
2. Give suggestions as to where you can all go out to eat.
3. Host dinners at your house.
For those of you who are lucky enough to have no specific diet, I am jealous! But, if you’re on the receiving end of someone telling you about their diet restriction, please try to be supportive and respectful. Focus on what they can have and if you don’t understand something please ask. Really! We don’t mind! The last thing to remember is that anyone who truly has a food allergy is not, I repeat, IS NOT judging you for what YOU eat.
3 Tips For Social Dinning With People Who Have Food Restrictions:
1. When hosting a party always ask your guest if they have any food allergies or restrictions.
2. Ask your guests to bring their favorite dish.
3. Try new foods, meals and restaurants that allow you and your loved one to eat in accordance to their diet.
The main thing is respect from both sides — if we can respect, support and not pass judgement on each other, the dining out experience should be fun and easy!
Comment below on your own tips and tricks to dining out with food restrictions.
Sweets in the Raw Pre-Release Book Signing
I am still coming down from all the love last week! Last saturday, I had my first Book Signing Event as an extra special thank you to all of the people who inspired me to create my new book Sweets In The Raw:Naturally Healthy Desserts. About 3 years ago, I would make healthy vegan desserts for my clients at Marquis Pilates & Fitness at our annual holiday parties. They continued to ask me for the recipes and would hire me to make desserts for their parties. A year later, I had the crazy idea of putting a book together just for them, but, somewhere along the way, it got sooo much bigger than that! As I posted pictures on my Facebook and Instagram, I started gaining some attention. I realized that there was nothing out there like what I was trying to create! That was when I decided that if I was gonna do this, I should do it BIG! I wanted the whole world to be able to have access to healthy desserts. And that is exactly what I am working on!
Last saturday, I am so blessed to say I had so much love and support. Of course I had all of my friends from the studio come, but I was so surprised and excited to also see people that I hadn’t seen in over 4-6 years! I had old colleagues, crossfit buddies and massage clients show their love and check out what this Naturally Healthy Desserts journey was all about! To say it all went well would be an understatement. We even ran out of desserts, it was so busy!
But, there is even better news! Although I was originally told that I could only sell advanced copies of my book at this one time event, there have been so many requests for my book that I have been given the green light to sell additional pre-released copies between now and July 31st! Yes, that’s right! If you wanted to get a pre-release copy of the book but couldn’t make it to the book signing, it isn’t too late! Just click this link to order.
My journey has just begun! September 1st will be my BIG official national release! In the meantime I will need your help to share this book and message of real #naturallyhealthy desserts with the world. Please feel free to share pictures of the delicious desserts you are making and share your favorite recipes with your friends! Thank you again everybody!
PS: Be on the lookout for the Strawberry Cheesecake Tutorial video next friday on my youtube channel.
ADVANCED BOOK SIGNING OF SWEETS IN THE RAW: NATURALLY HEALTHY DESSERT COOKBOOK!
The day is almost here, the day of my very first book signing. Two years ago, when I first decided I was going to create a healthy dessert cookbook without refined sugars, I had no idea the journey it would take me on. My goal at the time was pretty simple: create a couple dozen healthy and delicious dessert alternatives for my friends, family and clients and put it into a cute cookbook… Easy enough, right?
In the industry of healthy and fitness, there is a lot of time and energy put into the next big fad and way too much time spent telling everyone what they can’t have and very little on what you can have. After taking the time to learn and understand what highly processed foods and sugars do to the body, I began some R&D into the healthiest desserts I knew of at the time — vegan desserts. Unfortunately, I found that many of these desserts were using highly processed ingredients. I then turned to raw desserts and, although the basic concept was amazing — simple, no baking required, all whole ingredients — they still weren’t actually healthy. Most of recipes I found were loaded with so much refined sugar (the kind that makes your blood sugar go sky high) that it completely cancelled out the benefits of the whole foods they were being paired with! Lucky for me, I came across a few bloggers, chefs and cooks who showed me how to use whole ingredients in a new way! People like: Susan Powers of rawmazing.com, Angela Liddon of ohsheglows.com, Megan Gilmore of detoxinista.com, Heather Pace of sweetlyraw.com, Laura-Jane The Rawtarian at therawtarian.com and Ella Leché of pureella.com. Now all of these beautiful ladies don’t necessarily just make desserts or exclusively use unrefined ingredients. But, thanks to them, I was truly inspired to start using natural sugars in completely new ways. After learning that skill, the recipe crafting process came quite easily, after all, I did grow up in a kitchen with a mom making homemade desserts on the daily! Months of playing in the kitchen and 46 recipes later, I now have what is the very first raw, vegan family & kid-friendly dessert cookbook made with no refined sugars or processed ingredients – Sweets In The Raw: Naturally Healthy Desserts!
So what can you expect in this book? Simple, beautiful, easy-to-make desserts with fresh whole ingredients. The recipe chapters are organized by dessert type so there is a chapter for: Bars, Bites & Cookies, Cakes & Tarts, Candies, Fudge & Truffles and Frozen Treats, Ice Cream & Sorbets so that when your sweet tooth hits, you can easily find a recipe to satisfy it. There are even handy icons at the top of every recipe page to let you know exactly how long each recipe should take with a Soak Time, Prep Time and Freeze Time symbol. I have even added a whole section about the most important things to know about eating healthy sugars so that you have less confusion with this sweet and sticky subject.
To think that this Saturday I will be hosting my very first book signing for the people who inspired it all is so surreal! I have been able to accomplish so much in such a short period of time, all thanks to your love and support! I hope that this book not only gives you delicious recipes (Strawberry Cheesecake and Raspberry Sorbet are my favorites!), but also gives you some inspiration to play around in your own kitchen.
To get your hands on this Pre-Release, be sure to RSVP to the event. If you are unable to make it this time around, the book will be nationally released in September, and you can expect a large book tour when it comes. Thank you for all the help during this journey!
2016 Food Trend: Naturally Healthy Snacking
2016 is the Year of Snacks! Snacks are everywhere you turn, and more and more companies are getting in the mix responding to the pressure for healthier options. The good news is most companies are making an honest attempt to become more health conscious. The problem is that it’s only an attempt. The food industry is listening, and understands that consumers need healthy and convenient snack choices for busy lifestyles. But it takes a lot more than a “gluten-free” or “certified organic” label to make something actually healthy.
Unfortunately, there are a lot of “health food” companies that spend way too much time following trends and fads — not the science. Because of this, it can get really hard to navigate the snack aisle and choose what is actually healthy versus what a company is just marketing as healthy. To make this easier to understand, I am going to share with you the companies that are doing it right!
What does it take to be on this list of Naturally Healthy snacks?
- No Fake Ingredients (i.e., unnatural flavoring, dyes, preservatives, etc.)
- No Added Refined Sugar (i.e., white sugar, fruit juice, organic sugar cane, maple syrup, agave, honey, etc.)
- Naturally Gluten-Free
- Naturally Dairy-Free
Cookies/Crisps: NUD – Spirulina Banana Crisps
Don’t let the green color fool you! These are delicious little squares. Best part? They are only made with natural ingredients and sweetened with dates and bananas, instead of the typical refined sugars! I recently met Julia Kirouac, founder of NUD, and I have to tell you the only thing sweeter than these crisps is her personality and her mission to help people stay healthy. The world needs more people and products like this!
Crackers: Mary’s Gone Crackers – Chia & Hemp
I came across these crackers a few years ago when I was looking for an appetizer to bring a party. Not only is this brand still around and kicking, they are also making new, delicious flavors. These crunchy crackers go great with hummus or guacamole.
Guacamole: Good Foods Guacamole
Chips and guac are a guilty pleasure of mine! But when I cut refined sugar out of my diet, I was floored by the companies that added sugar to these products. After a few months of looking, I came across the Good Foods Guac. The combo of this guac and the Mary’s Gone Crackers is incredible — it has the perfect crunch and rich full flavors that you need from a “chip & guacamole” craving.
Frozen Popsicles/Treats: Froozer
Hands down, Froozer is the winner of the frozen treats category! This is one of the greatest products coming out in the spring of 2016. This is what happens when a company with integrity and passion for health make a popsicle. There is absolutely nothing added to this product. When you read the label, you will find you are simply eating pureed fruit… no fruit juice added! This is the healthy option replacement to those sugar packed frozen yogurt sticks.
Dried Fruit: HomeGrown Organics-Freeze Dried Fruit
Let me start off by saying that this product has not officially hit the market yet. I’m giving you an exclusive sneak peak at an amazing product hitting the shelves later in 2016, and OMG! I have never had freeze-dried fruit this good. The fruit tastes like it was dried at its peak of freshness. The best part is that NOTHING has been added! It’s just nature at its finest! This snack is perfect when enjoyed right out of the bag or added to a homemade trail mix.
Coffee Blend Drink: Project Juice – Get Up & Go Go
This coffee drink is a delicious option for a morning or afternoon pick-me-up. This blend of fresh, cold-pressed coffee and sprouted almonds is sweetened naturally with dates so you don’t have to feel bad about this treat.
Now that you know about the healthier options, go out there and try some! By purchasing foods that actually promote health and wellness, you will create a demand for more selection on the market. Let’s continue to educate ourselves and demand more Naturally Healthy options.
*I am not sponsored or paid by any of these companies. This article was written purely to help people find healthy alternatives to their favorite foods. -Laura
Espresso Truffles
Just the thought of espresso and chocolate puts a smile on my face! Now that I have merged them both into a truffle…watch out world! It is the perfect treat to complement a cup of coffee for breakfast or to satisfy your sweet tooth at the end of a long day!
Ingredients
TRUFFLE BASE
- 1 cup hazelnuts
- 1 tsp organic ground coffee
- 1 cup cacao powder
- 1/8 tsp cinnamon
- 12 medjool dates
- 3 tbsp cold brew coffee
- 1 tsp vanilla extract
- 1 medium avocado ripe
CHOCOLATE
- 1/4 cup refined coconut oil melted
- 1/2 tsp vanilla extract
- 3 tbsp yacon syrup
- 1/4 cup cacao powder
Servings: truffles
Instructions
TRUFFLE DIRECTIONS
- Process all dry ingredients together until flour-like in consistency in the food processor. Add pitted dates and process until the mixture is an even, crumbly consistency. Add the remaining ingredients and process until the dough turns into ball. Roll the dough into 1 inch balls, place on plate and put into the refrigerator while making the chocolate coating.
CHOCOLATE DIRECTIONS
- Mix all wet ingredients together in a small mixing bowl. Add cacao powder and whisk until well blended. Dip truffles base into the chocolate with a fork and place onto cookie sheet lined with parchment paper. Place in the refrigerator for 10 minutes, serve and enjoy. Extras can be stored in the refrigerator for up to 1 week.
Recipe Notes
Helpful Hint: I used to top these delicious balls of yumminess with a whole coffee bean, but I found people were trying to eat them. I now garnish the truffles with ground coffee and then sprinkle coffee beans on the plate for presentation.
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Why Naturally Healthy Desserts Won’t Sabotage Your Diet
Whether I’m serving my Naturally Healthy Desserts at a private function or teaching clients how to prepare them at home, convincing others that these desserts are healthy once they have tasted them is a challenge. Even after I explain that my Naturally Healthy Desserts will not sabotage your diet because my ingredients include whole foods with plenty of fiber and healthy fat, it still never fails. The same question always pops up:
“But, how many calories do they have?”
Strawberry Cheesecake
If you are looking for crowd-pleasing Valentines’s Day dessert then look no further! This vegan strawberry cheesecake is all you will need! It is fresh, light and creamy!
Ingredients
CRUST
- 1 cup raw almonds
- 6 6 deglet noor dates
- dash salt
- 1/4 tsp cinnamon
CHEESECAKE FILLING
- 2 cups raw cashews (soaked for 2 hours)
- 8 medjool dates
- 2/3 cup refined coconut oil melted
- 2 tsp vanilla extract
- 2 tbsp lemon juice
- 1/4 cup bing cherries for color
- 2 cups strawberries
Servings: mini cheesecakes
Instructions
CRUST DIRECTIONS
- Process all ingredients until graham cracker-like consistency in the food processor. Firmly press crust mixture into the base of 2 small springform or 12 mini molds. Set aside.
CHEESECAKE FILLING DIRECTIONS
- Process all ingredients except for strawberries and cherries until even blended. Add remaining fruit until smooth, even consistency in the food processor. Evenly spread filling onto base. Set aside in freezer.
Recipe Notes
Helpful Hint: If you are unable to use fresh fruit, be sure to fully thaw your strawberries before adding them into the filling; otherwise the coconut oil will harden up and create a chunky looking texture.
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