Dr. Tara Sunshine (2026)

29/03/2023

💙 VANILLA BLUEBERRY CHIA PROTEIN PUDDING 💙(v, df, grain-free/gf, paleo, keto options & RSF)

I absolutely love this chia pudding. It tastes great, looks pretty, and just so happens to be packed with micronutrients (vitamins, minerals, antioxidants), fibre, healthy fats, and plant-based protein, too. Doesn’t get much better than that!

Blueberries are bursting with flavour & nutrition. They are packed with amazing phytonutrients, vitamins, minerals, and fibre. They get their deep blue hue from anthocyanins, which are powerful antioxidants. In fact, blueberries contain among the highest antioxidant capacities of all the commonly consumed fruits & vegetables.

See website for recipe. Ingredients are:

Chia seeds + frozen blueberries + unsweetened almond milk (or milk of choice or kefir for a probiotic boost!) + canned coconut milk + vanilla protein + Blue Majik spirulina (optional) + pure vanilla extract + sugar-free monk fruit or sweetener of choice.

Topped here with raspberries, blackberries & blueberries + golden berries + grapes (omit for keto) + sweet beet coconut chips + toasted macadamia nuts & pistachios + pollen.

💙 NOTE: See link in profile for DISCOUNTS on and use code “DRTARA” for discount on 💙

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14/09/2022

COTTAGE CHEESE BREKKIE BOWL
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(vegetarian, grain-free, gf, keto options & RSF)
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Some days, I want full-on sweet or full-on savoury for my first meal of the day. Today I felt like a bit of both and this fresh and delicious cottage cheese brekkie bowl hit the spot. Bonus is, it was super quick & easy to make and packed with micronutrients (vitamins, minerals & antioxidants), healthy fats, fibre, and approximately 30 grams of protein!
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In my recycled Tripware bowl:
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3/4 cup cottage cheese + diced grapes & pineapple (sub berries for keto) + 1 Tbsp **p h**p hearts (code “DRTARA” for discount) + 1/4 avocado + 1/4 cup cereal.
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19/08/2022

🍑 PEACHES & CREAM OVERNIGHT OATS 🍑
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(v, df, gf, nf options & RSF)
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This has got to be one of my favourite summer brekkies. Give my easy recipe a go and you’ll see why it’s on repeat during our all-too-short peach season!
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These oats deliver that luscious peachy creamy goodness we all love along with loads of micronutrients, probiotics, fibre, healthy fats, and protein, too!
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Note: I used vegan creamer and Greek yogurt for a wonderfully thick and creamy consistency. However, you can substitute canned coconut milk (or nut-free milk) and your yogurt of choice and simply adjust amount to desired consistency.
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See website for recipe. Ingredients are:
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Old-fashioned rolled oats + Caramel dairy-free creamer (or milk or choice, see note above) + fresh ripe peaches + plain probiotic Greek or dairy-free yogurt + vanilla protein (optional) + white chia seeds + pure vanilla extract (optional) + ground cinnamon + salt + sugar-free Maple or sweetener of choice.
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Topped with blueberries + grain-free granola + warm peach & maple compote (peaches caramelized with coconut oil + Maple + cinnamon) + Maple almond butter (📸 4).
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.woodville

12/08/2022

🍅🥚Eggs Baked in Tomatoes🥚🍅
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(vegetarian, df, gf, paleo, keto options & RSF)
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I’ve seen some pumpkin posts on IG this week. Now I love fall flavours as much as the next food blogger, but I’m sooooo not ready to go there yet. I’ll be over here savouring the local stone fruit, wild blueberries, zucchini, melon & field tomatoes for as long as possible.
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This simple summer recipe works for brunch, lunch, or dinner, and the ingredients are key. I highly recommend using fresh ripe local tomatoes, good kosher salt, and a high-quality extra virgin olive oil such as .
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Directions (swipe for step-by-step 📸):
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1️⃣ Preheat oven to 400F & line a baking sheet with parchment.
2️⃣ Cut rounds out of the tops of the tomatoes and hollow out enough to hold an egg.
3️⃣ Place on prepared baking sheet, drizzle with EVOO, and sprinkle with kosher salt & pepper.
4️⃣ Bake for 10 min then remove from oven and crack one pasture-raised egg into each tomato.
5️⃣ Sprinkle with more s&p and bake for another 15 to 20 min, or until desired level of doneness. Option to top with diced green onion & grated Parmesan (dairy or dairy-free) or crumbled goat cheese and broil for a minute or two.
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Serve with a drizzle of EVOO, S&P, microgreens, toasted pumpkin seeds, and homemade guacamole (I used grilled avocado here — see recipe OTB!) or your choice of toppings.
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11/08/2022

PEANUT BUTTER & BANANA OVERNIGHT OATS
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(v, df, gf & RSF)
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These nutritious-and-delicious PEANUT BUTTER & BANANA OVERNIGHT OATS have been an absolute hit with all of my recipe & taste testers, so I figured I’d share them again. They're easy to make and packed with fibre, healthy fats, and plant-based protein.
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Peanut Butter & Banana Overnight Oats can be enjoyed chilled and on-the-go, or warmed-up for a cozy and nourishing breakfast.
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See website for recipe. Ingredients are:
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gluten-free old-fashioned rolled oats + sugar-free peanut butter powder + vanilla protein + white chia seeds + maca powder (optional) + canned coconut milk + ripe banana + pure vanilla extract + salt + sugar-free monk fruit or sweetener of choice (optional).
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Served here with sliced banana + raspberries + sugar-free chocolate granola + maple peanut butter (LOVE!).
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⭐️ NOTE: Use code “DRTARA” for DISCOUNTS on & ⭐️
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05/08/2022

EGG ROLL BOWL
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(v, df, grain-free/gf, paleo & keto options)
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Have you tried my Egg Roll Bowl recipe yet? This easy, nutritious-and-delicious meal is super easy to make and certain to be a hit with the whole family. It delivers all the flavour of those savoury deep fried egg rolls we know and love without the wrapping and frying!
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My one-skillet, low-carb, veggie-packed recipe uses your choice of ground meat or vegan ground and coleslaw mix. Here I went with 3-color coleslaw but kale and broccoli slaw are also great!
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See website (link in profile or swipe up in stories) for recipe. Ingredients are:
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Lean ground turkey (or pork, chicken, beef, or vegan ground; here I used a combination of turkey & ) + coleslaw mix + diced celery & bell pepper (optional) + grated carrot (optional) + white & green onion + garlic + ginger + gluten-free coconut aminos or soy sauce + rice vinegar + toasted sesame oil + sambal oelek (or hot sauce of choice).
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Enjoy straight up (📸 2) or over your choice of rice (white, brown, konjac, cauliflower), noodles, or spiralized veg.
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Here I served my Egg Roll Bowl with coconut basmati rice + microgreens + **p toasted h**p seeds + green onion + additional sambal & coconut aminos or soy sauce on the side.
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rice non-toxic non-stick cookware (📸 4)

01/08/2022

WILD BLUEBERRY VANILLA PROTEIN OATS
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(v, df & RSF)
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Happy long weekend to my 🇨🇦 friends!
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Nothing like waking up to a nutritious-and-delicious . So my suggestion? Give these a go. Your future self will thank you.
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Side note: I used Canadian-made for this easy make-ahead meal. Oath products are 100% plant-based, non-GMO & and contain no added sugar or artificial sweeteners. No, not sponsored, just sharing!
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can be made simply with your milk of choice. However, I like to add a little veggie boost (cauli rice or shredded zucchini) as well as some extra protein (Nuzest) & fibre (chia seeds) for a super satisfying breakfast. Here I also used dairy-free creamer, yogurt, and a Tbsp of sugar-free vanilla pudding mix for the creamiest dreamiest ever!
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In my , mixed together the night before:
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1/3 cup Wild Blueberry flavour + 1/3 cup frozen (optional) + 1/2 cup Caramel dairy-free creamer (or milk of choice) + 1 Tbsp sugar-free vanilla instant pudding mix (optional) + 2 Tbsp plain Greek or dairy-free yogurt (optional) + 2 Tbsp vanilla protein (code “DRTARA”) + 1 tsp white chia seeds.
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Topped with + Berry Burst oat clusters + pieces of blueberry cashew protein bar (code “DRTARA”) + almond butter.
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31/07/2022

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28/07/2022

VANILLA BLUEBERRY CHIA PROTEIN PUDDING
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(v, df, grain-free/gf, paleo, low carb options & RSF)
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I absolutely LOVE this chia pudding. It tastes great, looks pretty, and just so happens to be packed with micronutrients (vitamins, minerals, antioxidants), fibre, healthy fats, and protein, too! Doesn’t get much better than that!
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Chia seeds have a mild nutty taste & are extremely nutrient-dense. A 2 Tbsp serving contains 4 g of protein & 12 g of carb, of which 11 grams are actually fibre! I happen to like the texture of chia pudding, but for those of you who aren’t fans, this recipe works well BLENDED, too!
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See website for details. Ingredients in today’s version are:
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Chia seeds + blueberries + unsweetened almond milk (or nut-free milk or kefir) + canned coconut milk + vanilla protein + Blue Majik spirulina (optional) + pure vanilla extract + Lakanto Monkfruit Sweetener] sugar-free monk fruit or sweetener of choice (optional).
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Topped here with raspberries, blackberries & blueberries + PB (or AB for paleo) + sweet beet coconut chips + keto granola + Lakanto Monkfruit Sweetener] sugar-free chocolate chips.
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26/07/2022

KOREAN GROUND BEEF LETTUCE TACOS (or rice bowls)
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(df, grain-free/gf, nf, paleo, keto options & RSF)
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⭐️ TIP: SAVE THIS POST for an EASY & DELICIOUS FAMILY-FRIENDLY RECIPE! ⭐️
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This quick, nutritious-and-delicious recipe is always a hit at my house. Here I served the beef in lettuce cups for a fresh & flavourful meal.
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My suggestion, tho? Make a double or triple batch so you can also try it over rice, cauliflower or konjac rice (📸 3), noodles, pasta, spiralized vegetables or salad, in quesadillas, stuffed in peppers or avocados, or even on flatbread or pizza. It also freezes well!
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See website for recipe (link in profile). Ingredients are:
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Lean ground beef ( naturally-raised here) + fresh garlic & ginger + Golden sugar-free monk fruit (DISCOUNT CODE “DRTARA” or sub brown sugar) + gluten-free coconut aminos or soy sauce + toasted sesame oil + sambal oelek (Asian chili garlic sauce) + fresh lime.
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Served in lettuce wraps with (optional) diced bell pepper + microgreens + **p toasted h**p seeds + sambal + sour cream.
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⭐️ NOTE: Use code “DRTARA” for DISCOUNTS on & **p ⭐️
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22/07/2022

🍓 STRAWBERRIES & “CREAM” OVERNIGHT PROTEIN OATS 🍓
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(v, df, gf options & RSF)
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There are few breakfasts as simple & satisfying as overnight protein oats. You simply mix the ingredients together in a matter of minutes the night before (or a couple nights before!) and they soak while you sleep. In the morning, they're ready whenever you are!
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I absolutely love this creamy strawberry & coconut version. It's super yummy and packed with all the goods — vitamins & minerals, antioxidants, fibre, healthy fats, protein, and pre & probiotics, too! Great way to start the day!
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See website for recipe. Ingredients are:
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gf rolled oats + fresh (here) or frozen strawberries + vanilla or strawberry (here) protein powder (optional) + canned coconut milk (light here, or full-fat) + plain probiotic Greek yogurt (or sub dairy-free) + chia seeds + red beet crystals (optional) + pure vanilla extract + pinch salt + sugar-free monk fruit or sweetener of choice.
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Topped with diced fresh berries, grapes & mango + chocolate & strawberry granola + **p maple cinnamon toasted h**p seeds + maple sea salt protein bar + maple almond butter.
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⭐️ NOTE: Use code “DRTARA” for DISCOUNTS on **p ⭐️
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20/07/2022

EAT THE RAINBOW for Wellness Wednesday
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(v, df, gf, paleo, keto)
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Fresh, colourful, nutrient-dense, and delicious. Eating the 🌈 is good for us all!
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In my bowl:
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leaf lettuce + red bell pepper + cucumber + cherry tomatoes + watermelon radish + kalamata olives + avocado + walnut halves + microgreens + fresh dill + h**p hearts + Italian dressing for dressing or dipping!
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Dr. Tara Sunshine

29/03/2023

14/09/2022

19/08/2022

12/08/2022

11/08/2022

05/08/2022

01/08/2022

31/07/2022

28/07/2022

26/07/2022

22/07/2022

20/07/2022

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