Tag Archives: vegan recipes

Low-Sugar Strawberry Almond Oat Pizzas. Vegan+GF

31 Jan


Reducing the amount of added sugar in your diet is one of the best things you can do for yourself. Even if you just reduce it 10%, it can have a significant effect on your health! Reducing the added sugar in your diet can lower blood pressure, cholesterol, triglycerides, decrease risk of heart attack, keep your brain sharp, decrease risk of developing dementia, keep skin looking younger and clearer, lower your risk of diabetes, reduce certain cancers, fewer cavities, balance hormones, reduce anxiety, give you more energy, help you maintain a healthy weight and have fewer crashes!! I highly recommend to challenge yourself, and start reducing the added sugar in your diet today!! Know though, that it is possible to go through a type of withdraw from added sugars, and it can take a week to start feeling better.



So, what is a person with a sweet-tooth to do? No worries, you can still enjoy yourself! Check out this delicious low-sugar recipe:


Low-Sugar Strawberry Almond Oat Pizzas:



  1. Blend Oats, almond flour, baking powder, oil, Lakanto and salt into a food processor until cookie-dough consistency.
  2. In a 9 inch circular pan lined with parchment paper, press down the dough evenly.
  3. Top with Jam, and evenly coat to desired thickness
  4. Bake at 350 degrees for 20-25 minutes or until crust lightly browned.
  5. Once cool, cut into pizza pieces!


❤ Colleen Poling, RD

Bring these Vegan Treats to Your Next Holiday Feast!

23 Dec

ally_07About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

The holidays are a time full of beautiful, glorious, food! Tables of side dishes and sweets from your friends and family! I have prepared these delicious vegan treats for your enjoyment.

Bring one of these vegan desserts to your next holiday gathering! I recommend to attempt to eat these in moderation. I am a big dessert person, so curb that sweet tooth with something with real ingredients! Each recipe has instructions and ingredients to make it yourself. I also have provided reviews from close friends and family members on their opinion of the vegan treats! Let’s take a bite!

Recipe One: Black Bean Brownies

These were so easy to make. I was able to find a brownie mix that contains no milk or eggs at my local grocery store. Just blend those black beans with water and fold them into the brownie mix. WOW they are very yummy!

Here’s the recipe card: 

Black Bean Recipe.PNG


What’s in these? Wait there’s beans in there? What, so good, is there more?”

“Very Dense, Moist. I would make these again. Really Easy to make.”

“I was hesitant at first because that doesn’t sound good at all. Pretty Good. I usually don’t like chocolate, this is rich, moist and I would eat these again.”

Recipe Two: Lemon Larabar Bites

Again a very manageable recipe. Next time I would double the recipe if I made it for a large holiday party. This is perfect for a small family gathering. The original recipe called for dates which I replaced with dried cranberries. I used my Magic bullet to grind up the almond, cashews and cranberries.  This treat is very simple because you put everything into the bowl mix it up let it harden in the fridge. Then, roll it up and add a little lemon for pizazz! Instant crowd pleaser.

Here’s the recipe card: 

Lemon Recipe.PNG


Needed a little more lemon, good consistency, I enjoyed it”

“Perfect for on the go snacking, I would use these as a mid day pick up!”

“Wow what a nutty, great treat, I would give these to my grandpa. He’s a lemon fan!”

Recipe Three: No Dairy Ice Cream  

Fruit Popsicles with Coconut Milk

This recipe I make for myself, a fruit popsicle with coconut milk! A must try! Checkout this website that provides 14 vegan recipes for banana ice cream to frozen “fro-yo”. Thanks Reader’s Digest for compiling all these ingenious recipes in one place.


Enjoy ❤ Ally Kuehn



3 Easy Ways to Get in More Fruits and Veggies

8 Nov

Most underestimate the power fruits and vegetables have on our bodies. We all know we should get more of these, but yet we do not. It is recommended that we get 5-9 servings a day by the Center for Science and Public Interest. The American Institute for Cancer Research is so convinced of the cancer-fighting abilities of fruits and vegetables that they’ve been recommending 9-11 servings each day. If every American ate at least 2 servings of fruit and 3 servings of veggies a day, as a nation, we would be exponentially healthier. Researchers traditionally have attributed the health-promoting affects of plant foods to their comprehensive array of vitamins, minerals, and fiber. More recently, however, research studies are uncovering a new story. Plant foods contain thousands of other compounds in addition to the macronutrients (complex carbohydrates, proteins, fats, and fiber), and the micronutrients (vitamins and minerals). These many other compounds are collectively known as phytonutrients (phyto=plant). Simply put, phytonutrients are active compounds in plants that have been shown to provide benefit to humans when consumed. Particularly in the area of cancer prevention, phytonutrients show special promise for lowering the risk of health problems.  Cultures whose diet primarily features plant-based foods such as fruits, vegetables, whole grains and legumes have been found to have increased longevity and reduced rates of the many cancers and chronic diseases so common in populations consuming the standard American diet.

Here are 3 easy ways to get in more fruits and veggies. It would be most beneficial to do all three in one day!

1) Drink a fruit and veggie based smoothie in the morning: Drinking veggies and fruit is much easier than sitting down and chewing them.
It is also much faster to drink it in the morning when we are feeling rushed to get out the door. Be sure to add greens like, Kale, Bok Choy, Spinach or Chard to your smoothies. Then add a little bit of fruit like berries to mask the flavor of the greens. Then add your choice of non-dairy milk. You will not even be able to taste the greens!

Bok Coy Smoothie: Blend all ingredients in a blender or Vitamix until smooth!

  • 1/2 cup Plain Almond Milk
  • 1/4 cup Chopped Mango
  • 1/4 cup Chopped Oranges
  • 1/2 Banana
  • 1/2 cup Mixed Frozen Berries
  • 1 cup Chopped Boy Choy
  • 2 Tablespoons Ground Flax Seeds
  • 1 Tablespoon Chia Seeds

2) Eat a Large Salad for Lunch: For lunch try eating a large salad everyday. When I say large I mean LARGE! Try adding new ingredients to your salads to make them interesting. Try adding lentils or beans instead of meat on top of salads for a healthy protein punch. Every week buy a bunch of lettuce and other ingredients for the salad. Wash it and prep it, then store in a large container in your refrigerator. When making your lunch for the next day you will already have the salad ready, and all you will have to do is transfer your portion to your lunch container! If you get bored with the salad, add the salad ingredients to a whole wheat wrap.

Lentil Leaf Salad: Mix all ingredients together for 1 serving

  • 1 cup Washed/Chopped Dinosaur Kale
  • 1 cup Wash/Chopped Red Leaf Lettuce
  • 1 cup Washed/Chopped Romaine Lettuce
  • 1 cup Washed/Chopped Boston Lettuce
  • 1/4 cup Canned Organic Corn (Rinsed)
  • 1/4 cup Chopped Organic Tomatoes
  • 1/4 cup Chopped Organic Carrots
  • 1/4-1/2 cup Cooked Green Lentils
  • 1/4 Avocado

Sweet and Tangy Peanut Dressing: Mix with a fork and pour over salad

  • 2 Tablespoons Natural Peanut Butter
  • 1 Tablespoon Agave Syrup
  • 3 Tablespoons Balsamic Vinegar

3) Blended Soup for Dinner: Blended soups are a great addition to your dinner, and they are an easy way to get in more veggies. Similar to the smoothie, it is easier to eat a soup than to sit down and eat a bunch of veggies! You can have a hot soup on a cold day, and a cold soup, like a gazpacho on a hot day!

Blended Black Bean, Butternut Squash and Chard Soup: Heat 2 tablespoons of water in heavy large pot over medium-high heat. Add onions and garlic; sauté until tender and golden, about 5 minutes. Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Stir in chard; simmer until chard is tender but still bright green, about 4 minutes longer. Ladle into a Food Processor or Vitamix and blend until smooth. Serve warm. Serves 4.

  • 2 1/2 cups chopped onions
  • 3 garlic cloves, chopped
  • 2 1/2 cups 1/2-inch pieces peeled butternut squash
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 3 15-ounce cans organic black beans, rinsed, drained
  • 2 1/2 cups vegetable broth
  • 1 14 1/2-ounce can diced tomatoes in juice
  • 3 cups (packed) coarsely chopped Swiss chard leaves (from 1 small bunch)

Other easy ways to get in more fruits and veggies:

  1. Eat a fruit or veggies with every snack, instead of chips, cookies or other packaged food.
  2. Keep fruit visible in the house in a large bowl on the counter
  3. Chop up sweet potatoes into french fry shapes, place on a cookie sheet and bake for 20 min at 400 degrees F. Sweet potato fries are always a hit!
  4. Add fruit as a replacer for oil in recipes such as pumpkin puree, bananas and applesauce
  5. Try a veggies stir fry once a week
  6. Make a veggie platter for snacking
  7. Try to stay away from fruit juices. There is a lot of sugar and no fiber in juice. Choose a smoothie instead!
  8. Add berries to your oatmeal in the morning to sweeten it up.
  9. When making dinner, steam broccoli, and make extra to put into your lunch for tomorrow.
  10. Larabars are great snacks. They are made from fruit and nuts.
  11. Keep dried fruit (no sugar added) in your purse or car for a quick snack when feeling hungry.