Katherine Allen

Personal Fitness Trainer/Group Exercise Instructor. I'm here to share my journey of love for healthy flavorful food and fitness. I work as a Personal Fitness Trainer and Group Exercise instructor as well as a student. In the past year, I've accomplished in competing and placing in NPC bodybuilding competitions in the bikini division. This has require lots of dieting, training and self-motivation. The only problem is that I love flavor! Result? Many trials and failures in the kitchen but out of it I discovered my passion for cooking! Here's my journey:) Praise God for a healthy Body and Mind!

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Malaysian inspired popiah These are delicious and healthy with the great textures of sprouts, eggs and crepe. They're easy! For the crepe: mix 1 egg to 2oz of flour, then slowly add 8oz of water while beating. Pour over hot pan with oil and tilt to spread in order to make thin crepes. Top it with: Scrambled eggs Shredded carrot Shredded cucumber Sprouts of your choice Cilantro Peanut sauce (cayenne, soy sauce, sautéed garlic and peanuts blended) The cool taste and light weight of of cilantro and sprouts mix perfectly in the savory crepe with the spicy peanut sauce. Yum!

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Pasta with spiced chicken, Baby Spinach and Creamy Butternut Sauce Ingredients: 7-8 chicken breast tenders 1 tbsp cayenne pepper 1 lb butternut squash, peeled and diced 2 tbsp olive oil 10 oz pasta of your choice 1/4 cup shallots, minced 3 cloves garlic, minced 3/4 cup whole milk 2 cups baby spinach, roughly chopped 2 tbsp fresh shaved parmesan cheese 4 sage leaves, sliced thin kosher salt and freshly ground black pepper, to taste Directions: Bring a large pot of salted water to a boil. Add butternut squash and cook until soft. Remove squash with a slotted spoon and place in a blender, blend until smooth. Add pasta to the boiling water and cook according to package directions for al dente, reserving at least 1 cup of the pasta water before draining. Meanwhile, in a large deep non-stick skillet, sauté chicken over medium heat with the cayenne until browned, breaking up with a spoon as it cooks. When cooked through, set aside on a plate. Reduce heat to medium-low and add olive oil, sauté the shallots and garlic until soft and golden, about 5 - 6 minutes. Add pureed butternut squash, season with with salt and fresh cracked pepper and add a the milk to thin out the sauce to your liking. Add baby spinach and stir in parmesan cheese and sage. Toss in cooked pasta and chicken. Season with salt and pepper. Enjoy!

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Moroccan Cous Cous Chicken! This was something I made for my sisters tonight. It's one of my favorite and definitely not last moroccan dishes. The tomato paste and dates bring a delicious sweetness to this spicy and wholesome dish. It's awesome because it's even better the day after when the flavors have mixed together. Try it tonight! -1 pound skinless chicken breast cut into bite size pieces -2 tablespoons olive oil -2 teaspoon smoked paprika -1 teaspoon cumin -3/4 teaspoon cinnamon -1/2 teaspoon coriander -1/4 teaspoon cayenne pepper, or more to your liking -1/2 teaspoon pepper -1/2 teaspoon salt -1 onion, thinly sliced -1 teaspoon fresh ginger, grated -2 cloves garlic, minced or grated -1 red pepper, chopped -3 carrots, chopped -3 tablespoon tomato paste -1 green chipotle chile in adobo, sliced -2 cups chicken broth (or veggie broth) -2 cups cooked chickpeas (rinsed and drained if using canned) -1 lemon, zest + juice -1/4 cup fresh cilantro, plus more for serving -3-4 cups cooked couscous -1/4 cup chopped pistachios -6 medjool dates, sliced -You can also too with crumbled oat cheese. I opted out though and served aside some leftover roasted sweet potato. In a small bowl toss together the smoked paprika, cumin, cinnamon, coriander, cayenne pepper, salt and pepper. Heat a large high sided skillet over medium-high heat. Add some olive oil to coat the bottom of the skillet and once hot add the chicken and half of the seasoning mixture to the skillet. Brown the chicken all over until cooked through, about 6 minutes. Remove the chicken from the skillet and set aside. To the same skillet add a little more olive oil to pan and swirl to coat. Add the onion, ginger, garlic, red pepper and carrots to the skillet, sauté 4-6 minutes. Add the remaining spice mixture and sauté another 30 seconds, stirring constantly. Add the chicken back to the skillet. Stir in the tomato paste, chipotle chile, chicken broth, and chickpeas. Bring to a boil and reduce the heat, and simmer 5-10 minutes or until the mixture thickens. Add the chopped dates and stir in for just a minute. Remove from heat. Stir in the cilantro and lemon zest + juice and pistachios. Taste and season with salt if needed. To serve, top each plate with the chickpea mixture on top of cous cous. Enjoy!

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Chocolate brownie Lara bars These are gluten-free, vegan and free of artificial and added sugars. These were delicious and even good cut up into little pieces and added to cereal or on top of banana "ice cream". You'll need: 1/4 cup walnuts 1/4 cup cashews 2/3 cup raisins 1/4 cup pitted medjool dates (not deglet) 1/4 cup dark chocolate chips (it's easy to find dark chocolate without dairy) First, combine nuts in a food processor until they are finer and resemble a chunky spread. Then add the fruit, little by little, until you get a thick goody dough. Then, add the chocolate and keep in for only 45 seconds, to keep some kind of texture of the chips. Remove and press into a sheet between parchment paper. Freeze or refrigerate until ready to eat!

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I had a random craving for Lara bars tonight, so I made my own! This one is a cashew cookie flavored. I'll make other flavors sometime soon, but for now this will satisfy. I compared it to the taste and texture of a real Lara bar and it was smoother and a bit sweeter, but had the same flavors! Cashew cookie Lara bar: 1/2 cup roasted almonds 1/2 tsp vanilla extract 3/4 cup roasted cashews (it's okay if there's some salt on these, just not too salty) 2 cups pitted medjool dates (not deglet) Put the almonds and vanilla in a food processor for 3 minutes. Then slowly add the cashews as they blend into a thick mush. Then slowly add the dates while blending. You'll want to leave it all in there for a good 3-5 minutes or until it's all a thick mush where you can barely see bits of nuts. Remove and press into a this sheet onto parchment paper. Put in freezer for 10 minutes and remove. Cut into little snackable pieces and store in the fridge!

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Vegan Sweet Potato Shepards Pie I honestly didn't expect it to taste this good, but it definitely hit the spot! It's perfect for a cold day like this one. This is an awesome vegan dish for a family get together (ahem thanksgiving). This is an awesome example of a wholesome and hearty without compromising diet. I hope you guys enjoy! -1 large sweet potato, washed -1/4 cup brown or green lentils -1/8 cup dry steel cut oats -1 bay leaf -1/2 cup cremini mushrooms, washed and quartered -1/4 chopped white onion -1 carrot, chopped -1 celery stalk, chopped -1/2 tsp mined garlic -1/8 cup organic vegetable broth -1 tsp tomato paste -1 tsp soy sauce -1 tsp paprika -1 tsp parsley Preheat the oven to 400 degrees. Chop sweet potato and cook until tender. Mash with fork. Combine lentils, oats and bay leaf with 3 cups of water and boil. Meanwhile, add the mushrooms, onion, garlic, carrot and celery to a sauce pan with some olive oil. Cook on medium heat until very soft. When oats and lentil mixture is done, add to the vegetables, also adding the vegetable stock. You'll also want to add the tomato paste, soy sauce and spices at this time. Simmer for 5 minutes on low heat and then remove the bay leaf. Transfer mixture to a casserole pan and top with mashed sweet potato. Cover and cook for 30 minutes.

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Vegan sweet potato lettuce wraps This is delicious and zesty! The sweet potato pumpkin spread on top, it's an easy way to use seasonal vegetables. To make the spread, you'll need: 1sweet potato, cubed and boiled 1/2 cup pumpkin purée 1/2 tsp cayenne 1/8 black pepper 1 tsp chili powder 1/2 tsp garlic, minced 1 can black beans Add all the ingredients in the food processor until mostly smooth. Add the black beans in last so that they stay intact. Take a romaine lettuce leaf and top it with sliced extra firm tofu, sliced bell peppers and the sweet potato spread. Add pumpkin seeds and cayenne on top if desired. Enjoy! Use the leftover spread to eat anytime with chips or vegetables. Enjoy!

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Creamy cajun hummus This is a vegan hummus with a kick! It's awesome because of the added onion which switches up the flavor that regular hummus would have, plus the nutritional yeast gives it a cheesy taste. Try it today! In the blender/food processor, add: 3 cans organic chick peas 2 tbsp cajun spice 2 tbsp nutritional yeast 1 tbsp tahini 1 white onion, chopped and sautéed I used my Vitamix. Blend until smooth and enjoy with vegetables or chips. Enjoy and have a great Halloween!

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Carrot cumin hummus This one is so good! And easy too. Another fun way to spice up healthy snacking. Blend these ingredients in a food processor until smooth: 1 can organic chick peas 1 tablespoon organic tahini 1 tsp cumin 1/2 tsp coriander seeds 1 cup sliced and boiled carrots 2 roasted or sautéed garlic cloves Garnish with pepper and cayenne Enjoy the weekend and continue to experiment with your food!

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Butternut Squash Spinach Curry This is a perfect mix of eastern flavors and western ingredients. It's surprisingly low maintenance to prepare and leaves the palette wondering what complex yet mild flavors you're tasting. This is a vegan dish, but for those if you who enjoy the meaty side of life, this would taste delicious alongside chicken breast. You'll need: 3 tbsp olive oil 1 white onion, chopped 1 medium butternut squash, cubed 1 tbsp coriander 1 tbsp cumin 2 tbsp minced garlic 1/2 tsp ground ginger 1 tsp salt 2 tsp chile pepper 1 tsp turmeric 1 small tomato, sliced 1 can coconut milk, soy milk or unflavored almondmilk (make sure it's unsweetened) 1 can chickpeas 1 container or bag of baby spinach 3 cups or 1 bag of frozen peas 1 cup cilantro to garnish Organic basmati rice to serve alongside Start with a large sauce pan and combine the first 12 ingredients (up to the milk) while setting the heat on medium low. Cover and cook for 10 minutes, stirring occasionally. Meanwhile, start cooking the basmati rice. After the squash has become tender, put it into a food processor and purée. Transfer it back to the pan and add in the chick peas, spinach and peas while stirring for 2 minutes on medium heat. Add the cilantro and turn off the heat. You're done! Serve alongside the rice or anything else you'd like to have it with. Enjoy this beautiful autumn meal!

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Maple Roasted Brussel Sprouts These were ahhmazing! Here's another simple recipe for post-apple picking. This is a vegan dish that can be eaten as a side or a snack. It's sweet and savory mix brings out the flavor or warm caramelized vegetables and baked down apples. Enjoy on a cool autumn night like this one:) Ingredients: 1 lb Brussel sprouts, washed and halved 1 medium sweet onion, sliced 1 large apple, peeled and cubed 1 tbsp olive oil 2 tbsp maple syrup 1/2 tsp sea salt 1 tsp black pepper 1 tsp caraway seeds Preheat oven to 400 degrees and coat the Brussel sprouts, apple and onion with the liquid ingredients and spices. Spread evenly on pan and roast for 25-30 minutes, turning a few times. Enjoy!)

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Vegan pumpkin apple bread pudding After a weekend of apple picking, it was time to master vegan baking with apples. This one is great because of the subtle spice paired with apple and mild pumpkin. The apple glaze sauce makes it! You've gotta try this for yourself. Ingredients 1 loaf Vegan bread of choice (I used Ener-G tapioca loaf) 2 apples, peeled and sliced very very thin 1 1/2 cup soymilk (or other non-dairy milk), vanilla or plain 1 cup puréed pumpkin 1/4 cup maple syrup 1/4 cup dark brown sugar 2 1/2 tsp. corn starch plus 1/2 tsp. baking powder 2 teaspoons vanilla extract 1 1/2 teaspoon cinnamon 1/2 teaspoon ginger powder 1/2 teaspoon nutmeg 1/4 teaspoon allspice 1/8 teaspoon ground cloves 1/4 teaspoon salt (optional) Sauce 1/2 cup apple cider or juice 1/4 cup maple syrup 1 apple, peeled, and chopped 1 teaspoon cornstarch mixed with 1 tablespoon apple juice Optional: 1 1/2 tablespoons to 1/4 cup brandy, rum, or bourbon (add to taste) 1/4 cup crushed walnuts Instructions Cut or tear the bread into bite-sized pieces. If the bread seems moist or dense, spread it out on a cookie sheet and toast it for a few minutes in the oven. Put the non-dairy milk into the blender along with the pumpkin, maple syrup, sugar, Corn starch, vanilla, spices, and salt. Blend until smooth. Pour it over the bread slices, using a silicone spatula to get out every drop. Stir well to completely coat the bread. Set aside to soak for a few minutes while you ready the pan and preheat the oven. Preheat oven to 350F. Line an 8×8-inch baking dish with parchment paper or oil lightly. Pour 1/2 of the bread pudding into the pan in an even layer. Add the apple slices on top evenly and neatly, then add the other half of the bread pudding on top. Bake for about 45 minutes or until top is set and beginning to brown. Remove from oven and allow to cool for at least 15 minutes. While the pudding is cooling make the sauce. Place the apples, maple syrup and apple cider in a food processor and blend until it's as smooth of a liquid as you can get. Pour the mixture in a small saucepan over medium heat, and bring to a simmer, stirring often, until reduced to about half. Carefully add the cornstarch mixture, bring to a boil, and cook for another couple of minutes, stirring constantly, until mixture is no longer cloudy and thickens slightly. Remove from heat (optional: add the brandy or other spirits a little at a time) to taste. Stir in the nuts. Poke a few holes in the top of the bread pudding with a toothpick, and pour the sauce over the top, distributing nuts evenly. Cut into squares and serve warm.

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Vegan queso dip This is great to eat with any kind of chips, pretzels or vegetables. It's even good spread upon toast! Enjoy! Ingredients: 1 cup raw cashews 1 cup peeled and chopped carrots 1 finely chopped sweet onion 1 clove of garlic 3 tablespoons nutritional yeast 2 tablespoons fresh lemon juice 1 large clove garlic 1 1⁄4 teaspoons fine-grain sea salt 3⁄4 teaspoon chili powder 1⁄2 teaspoon onion powder 1⁄4 to 1⁄2 teaspoon cayenne pepper, to taste 1 cup organic tomato purée 1 to 2 green onions, finely sliced, for serving (optional) Soak the cashews in water for at least 12 hours. Steam the carrots and sauté the onion and garlic. Then drain and add in a good processor. Then add in the other ingredients and blend for a smoother consistency. It will take a while and you'll need to turn it off halfway through to avoid overheating. Garnish with sliced green onion, if desired. Store the dip in an airtight container in the fridge for 3 to 5 days.

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Vegan mocha cupcakes These are awesome for anytime but especially if you're having a breakfast get together, alongside coffee. And of course, they're vegan! Cupcakes: 1 cup whole wheat flour 2 tsp baking powder A pinch of salt 1/2 cup organic turbinado sugar 1/4 cup organic vegan butter spread (I use Earth Balance brand) 1/4 cup non-dairy milk (I use organic unsweetened Westsoy soymilk) 1/2 cup strongly brewed coffee 1 1/2 tbsp cocoa powder 1 tsp coffee grounds 1 tsp vanilla 1/2 tsp apple cider vinegar Glaze: 3 tbsp organic vegan butter spread (I use Earth Balance brand) 1/3 cup organic powdered sugar 1 tsp vanilla extract 1 tsp coffee grounds Extra organic powdered sugar on the top Mix dry ingredients and then add the wet ingredients as you blend with a hand mixer until it's a smooth batter Preheat oven to 365 degrees and bake for 10-12 minutes or until firm. Meanwhile, melt the butter for the glaze and mix it with the other ingredients with a hand blender. Refrigerate the glaze mixture until the muffins are cooked. Top with the glaze, powdered sugar and enjoy!:)

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Vegan Butternut Squash and Tahini Dip This is an awesome dip for entertainment or just to snack on. There's nothing that excited me more than using seasonal vegetables, and making sweet butternut squash and pumpkin seeds into a savory dish. 1 head of garlic 3 tablespoons plus 1 teaspoon extra-virgin olive oil, plus more for drizzling One 1 1/2-pound butternut squash, peeled and cut into 1 1/2-inch pieces Kosher salt Freshly ground black pepper 2 tablespoons pumpkin seeds 1/4 cup tahini paste 3 tablespoons fresh lemon juice Pinch of cayenne pepper Warm roasted vegetables, such as beets and parsnips, for serving Preheat the oven to 425°. Cut 1 inch off the top of the garlic head and place the head on a piece of foil; drizzle with 1 tablespoon of the olive oil and wrap it tightly. On a large baking sheet, toss the squash with 2 tablespoons of the olive oil and season with salt and pepper. Set the garlic on the oven rack. Roast the squash for 35 to 40 minutes, turning occasionally, until tender and golden brown. Roast the garlic for about 1 hour, until completely soft. Let cool. Meanwhile, in a small nonstick skillet, heat the remaining 1 teaspoon of olive oil. Add the pumpkin seeds and cook, stirring, until lightly golden and starting to pop, 3 minutes. Transfer the seeds to a paper towel-lined plate and season with salt. Scrape the roasted squash into a food processor. Squeeze the garlic cloves from their skins into the processor. Add the tahini, lemon juice and cayenne pepper. Puree until smooth, adding a little water if the dip is too thick. Season with salt and pepper. Transfer the dip to a serving bowl and drizzle with olive oil. Top with the toasted pumpkin seeds and serve with the roasted vegetables. The dip can be covered and refrigerated overnight. Bring to room temperature before serving.

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Vegan Pecan Pie with a Maple Pecan Crust What's so amazing about this? Besides the fact that it's unique maple quinoa crust makes the dish, it's vegan and gluten free! The butternut squash adds an a creamy texture and the taste gives a touch of autumn. Make it, share it, love it. Nobody will realize that it's vegan;) Ingredients 1 3⁄4 cup cooked organic white quinoa (for the crust) 1⁄2 cup Unbleached whole wheat or (if gluten free) brown rice flour (for the crust) 2 tablespoons Ground Flax (for the crust) 4 tablespoons Vegan Stick Butter (for the crust. I used organic Earth Balance buttery spread) 4 tablespoons Organic Dark Amber Maple Syrup (for the crust) 3 tablespoons Ground Flax 9 tablespoons Warm Water 2 tablespoons Vegan Stick Butter (I used organic Earth Balance buttery spread) 1⁄4 cup Apple Cider 3⁄4 cups Raw turbinado Sugar 1 teaspoon Pure Vanilla Extract 1 teaspoon Ground Ginger 1 tablespoon Bourbon 1/3 cup organic brown sugar 1⁄2 cup organic dark amber maple syrup 1 teaspoon Salt 4 tablespoons Cornstarch 1 cup Cubed Butternut Squash 1⁄2 cup Vanilla Almond Milk or milk substitute of choice 2 cups Whole Pecans Instructions Preheat oven to 375 degrees. Prepare your flax "egg" mixture-- mix 3 Tbsp flax with 9 Tbsp warm water. Refrigerate for at least 15 minutes. Combine crust ingredients. Bake for 12 minutes, then take out of oven until pie filling is ready. In a medium saucepan, combine ingredients (butter through cornstarch) over low heat, stirring frequently. It will thicken up over 10 minutes or so while the crust is pre-baking. Cook your butternut squash -- I microwaved mine covered with 1/2 cup of water for 4 minutes on High. Then, drain the water...and add in the almond milk. Use a hand blender to puree. Add butternut squash/almond milk mixture to the syrup-y mixture on the stovetop as well as the flax eggs made in step 2. Then, stir in pecans. Pour into the partially-baked pie crust, and then bake entire pie for 40 minutes. Let cool for an hour before slicing.