Healthy Rice Crispy Treats

Makes about 12 - 14

These healthy rice crispy treats made with peanut butter and honey are soft, chewy and so delicious!  This wholesome, made-over version of the classic is a fun and easy recipe to make with kids and is guaranteed to hit the spot for you too!

Ingredients:

• 2 cups organic crispy rice cereal (I used half brown and half white rice cereal)
• ½ cup peanut butter (you can substitute with any nut butter of your choice)
• ½ cup of raw honey

Preparation:

• Line a baking tray with parchment paper and set aside.
• Put the crispy rice cereal in a large bowl.
• Melt the peanut butter with the honey in a small saucepan on the stove and then pour the mixture into the crispy rice cereal and combine well. (The peanut butter I used was very soft so I didn’t need to melt first.)
• Pour mixture onto the parchment paper and press firmly into place. 
• Refrigerate or freeze for at least 30 minutes to firm up.  Using a sharp knife, cut into squares and serve.
• Store in the refrigerator or freezer.

Tarragon Chicken Salad

Makes 4 servings

I love a really good chicken salad.  It’s so helpful to have a batch made to use all week – on toasted nut/whole grainy bread, scooped on top of a salad, eaten with crackers or just straight from the fridge. However, chicken salad is so subjective, everyone enjoys it in different ways: ground up/chunky, with/without nuts, with/without celery etc.  Because of the innumerable combinations, I won’t even consider claiming this recipe as the best, but I will say it’s pretty delicious.  The great thing is you can use it as a basis for your own and add whatever ingredients you want. And if your family is anything like mine, none of us likes it the same way.  I will add walnuts and maybe chopped apple to mine, but my daughter wants it as is – plain and simple.  My inspiration for this recipe comes from a very delicious and very expensive chicken salad that I buy from a local organic market in my town.  It’s a pretty small container so I would hide it from my family so I didn’t have to share!  I realized it was time to make my own.  It’s creamy, delicious and made with only heart-healthy olive oil and none of the inflammatory vegetable oils store bought mayo is made with.

Ingredients:

Chicken:

• 4 boneless, skinless chicken breasts
• 1-2 tablespoons olive oil
• 1 tsp. sea salt
• ½ tsp. freshly ground black pepper
• ½ tsp. garlic powder 

Mayonnaise:

• 1 large egg at room temperature
• 1 tbsp. apple cider vinegar
• 1 tsp. dijon mustard
• ½ tsp. sea salt
• 1 tbsp. lemon juice
• 1 cup light olive oil

Chicken Salad:  

• 2 Celery stalks, finely chopped
• 1 green onion
• 1 tbsp. lemon juice 
• 2 tbsp. fresh chopped tarragon or 1-2 tsp. dried tarragon
• Sea salt and freshly ground pepper to taste
• * Other key ingredients to add:  chopped walnuts, slivered almonds, dried cranberries, chopped apple, sliced grapes 

Preparation:

Cook the chicken:

• Brine chicken breasts (this makes them juicy and super flavorful):  Fill a large bowl with enough water to cover the chicken.  Add ¼ cup sea salt.  Stir to combine until most of the salt is absorbed.  Add the chicken breasts and let them sit in the mixture for 15 minutes.  Or if you have the time you can also cover the bowl and refrigerate for up to 6 hours.
• Preheat oven to 450 degrees.
• Remove the chicken breasts from the brine, rinse them with cold water and pat them dry with paper towels.  (Some store-bought chicken breasts are now sold pre-brined.  So double-check your packaging before doing this step.  If it has already been pre-brined in a sodium solution you can skip this step.
• Place chicken breasts in a single layer in a large baking dish.  Brush with oil.  Combine salt, pepper and garlic powder and sprinkle mixture evenly over the chicken.
• Bake for 15-18 minutes, or until chicken is cooked through and no longer pink.  If you use a cooking thermometer, measure the temperature at the thickest part of the breast, it should be at least 165 degrees F.
• Remove from oven and set chicken aside.

Prepare the mayonnaise: (made with heart healthy olive oil instead of highly processed and inflammatory vegetable or soybean oils and some form of sugar).

• Combine egg, mustard, vinegar, ¼ cup olive oil and salt in a bowl.  Using an immersion blender pulse for a minute to break up the egg.  With the blender running, add the first ¼ cup of oil a little at a time.  
• Make sure each addition of oil is blended in before adding the next.  The mixture will start to emulsify.  Once the first ½ cup of oil has been added, you can add the rest more quickly.  Add as much of the oil as needed to reach the consistency you prefer.  The more oil you add, the thicker the mayo will become.  You may not need to use all the oil to reach your desired thickness.

Make the chicken salad:

• Tear cooked chicken into bite size pieces and put it into a big bowl.
• Add the rest of the ingredients and mix together.  Then add about half the mayonnaise.  Give everything a good toss.  Adjust seasoning if needed.  
• Save leftover mayonnaise in a mason jar for up to a week in the refrigerator.
• Serve and enjoy!

Homemade Fruit Leather

Fruit leather/roll ups are a kid favorite at our house! I love to pack it as a snack because it’s delicious and nutritious and doesn’t need to be refrigerated.  Made with only 3 ingredients, without the artificial everything in the store bought versions and so simple that kids of any age can help make!

Ingredients:

• 3 cups organic berries (I used half frozen strawberries and half fresh raspberries)
• 1-2 tablespoons honey
• 2 tablespoons lemon juice

Preparation: 

• Preheat oven to 200 degrees.
• Blend fruit, honey and lemon juice in a blender or food processor until smooth.  
• Line a baking sheet with parchment paper, silicon baking mat or plastic wrap.
• Pour and spread mixture evenly (1/8 to ¼ inch thick) onto baking sheet.  Mixture should be pourable but not thin enough to run off the baking sheet.
• Bake for about 3-4 hours or until the center is firm and no longer sticky to the touch.
• Remove from oven and let cool.
• Cut into strips and roll up.  Can be stored for up to a month in a covered container.  
• Enjoy!

Roasted Cauliflower and Crab Chowder

Serves 4

This delicious and healthy chowder is a full meal on it’s own.  It’s so rich and creamy you’d swear it included some type of cream but it doesn’t.  It’s naturally gluten-free, low carb, high-protein and very filling.  My entire family loved it and so will yours.  Couldn’t be more perfect for warming up on these cold winter nights!

Ingredients:

• 1 head of cauliflower, cut up, including the core
• 1 yellow onion, diced
• 2 leeks, sliced thinly, white and light green parts only
• 4-5 garlic cloves, minced
• 2 stalks of celery, diced
• 3-4 tbsp. olive oil, divided
• 4 cups organic broth (chicken or vegetable)
• 1 cup water
• ½-1 cup nut milk of your choice (or organic whole milk if not dairy-free)
• 2 tbsp. Ghee or grass-fed organic butter (optional)
• Sea salt
• Freshly ground pepper
• 1 ½-2 cups fresh crabmeat
• ½ cup raw pumpkin seeds
• ½ tsp. paprika
• Fresh sage leaves toasted as garnish

Preparation: 

• Heat oven to 375 degrees.  Place chopped cauliflower on baking sheet.  Drizzle or toss with ½ the olive oil and season generously with salt and pepper.  Roast for about 25 minutes until just browned.  Remove from oven.
• Lower oven to 250 degrees.  Place pumpkin seeds and sage on another baking sheet.  Spray, toss or drizzle with olive oil.  Then sprinkle or toss seeds with paprika and toss or sprinkle sage with salt.  Bake for about 10 minutes.  Remove from oven.
• In a Dutch oven or heavy-bottomed pot, heat the rest of the olive oil.  Add the onion, leeks, garlic and celery.  Sauté until soft but not browned, about 8 minutes.
• Season mixture with salt and then add the roasted cauliflower and toss until it’s completely coated with the onion mixture.  Cook for another 5 minutes.
• Add 3 cups of the chicken broth and the water.  Bring to a boil, and then reduce heat to simmer for 10 minutes.  
• Using a stick blender, puree to your preferred consistency.  I like to keep it a little chunky.  If adding the ghee or butter, add it now.  Season to taste by adding salt and pepper.  Then add the rest of the broth and milk.  Finally gently stir in the crab and continue to simmer for another 5-10 minutes until hot.
• When ready to serve, garnish with a little extra crab meat, sage and spicy pumpkin seeds.
• Enjoy!

Broiled Grapefruit

Serves 1

Grapefruit is as delicious hot as it is cold - perfect for a warm breakfast on a cold day.  This recipe uses a naturally sweet topping to balance out the citrusy sourness and broiling caramelizes everything a little, melting it into the tangy grapefruit underneath.  You can leave out the honey if you like the sourness with your sweet, but even with the honey, this is a super low-sugar way to enjoy this delicious and healthy fruit!

Ingredients:

• Grapefruit
• Raw organic honey
• Organic cinnamon
• Sliced fruit (I used organic strawberries) 
• Chopped walnuts

Preparation: 

• Preheat broiler.
• Cut grapefruit in half and place on a baking sheet.
• Sprinkle grapefruit generously with cinnamon.
• Place strawberries and chopped walnuts on top.
• Drizzle honey on top of each half (optional).
• Place the grapefruit under the broiler until slightly browned, about 4-5 minutes.
• Remove from oven and enjoy while still warm.

Portabella Egg, Smoked Salmon and Avocado Sandwich

Serves 1

This fried egg, smoked salmon and avocado sandwich on a grilled Portobella Mushroom is a delicious and healthy way to enjoy an egg sandwich without any refined carbs or processed ingredients!  Perfect for a nourishing weekend breakfast or substantial lunch that you will love!

Ingredients:

• 2 Portabella Mushroom caps, stem removed, wiped clean
• 2 tbsp extra-virgin olive oil
• Sea salt
• Freshly ground pepper
• 2-3 slices smoked salmon
• ½ avocado, sliced
• 1 pasture-raised egg
• ½ tsp. chopped parsley for garnish

Preparation: 

• In a large skilled (I love a cast-iron skillet for this recipe) heat olive oil over medium heat.  Add mushroom caps, round side up, and cook for about 5 minutes.
• Flip mushrooms over, sprinkle with salt and pepper and cook for another 5 minutes.
• Remove mushroom caps from skillet and place on plate.
• Lay sliced salmon on top of one mushroom.  Then add sliced avocado on top of salmon.
• Crack egg into skillet and fry until desired doneness, edges are turning brown.  Remove egg and place on top of avocado.
• Place remaining mushroom cap on top.
• Garnish with parsley.
• Enjoy!

Dark Chocolate Chip Quinoa Muffins

Makes 10-12 muffins

These decadent dark chocolate chip muffins are so rich and delicious you’ll never guess they’re good for you too!  Made with quinoa flakes so they’re gluten-free, high in plant-based protein and full of fiber.  They’re also dairy and nut-free making them perfect for a nut-free school snack.  Store in the refrigerator or freezer, and pop in the toaster to warm up for breakfast or a healthy treat anytime!

Ingredients:

• 2 very ripe bananas
• 1 egg
• 1 cup quinoa flakes
• ¼ cup coconut oil
• 1/3 cup non-dairy milk (I used almond milk)
• ½ cup raw cacao powder
• 5 tbsp. coconut sugar
• ¾ tsp. baking powder
• ½ tsp. baking soda
• pinch of sea salt
• 1/3 cup dark chocolate chips (I like Enjoy Life Foods – dairy, nut and soy free)

Preparation:

• Preheat oven to 425 degrees.
• Lightly grease muffin tins.
• In a large bowl combine mashed bananas, egg, coconut oil and milk.  Stir until well combined.
• Add quinoa flakes, cacao powder, baking soda, baking powder, sea salt and coconut sugar.  Stir until batter forms.  
• Fold in chocolate chips. 
• Spoon batter into prepared muffin tray.  Top each muffin with a few chocolate chips or sprinkle with extra quinoa flakes.  
• Bake for 10-12 minutes.  To check if done, stick a toothpick into a muffin and if it comes out clean with small crumbly bits then it’s ready.  Top of the muffins should be firm to the touch too. 
• Let cool and enjoy!  
• Store in the refrigerator or freezer and pop in the toaster to warm up for a delicious breakfast or anytime healthy snack!

Wild Mushroom Soup

Serves 6

I love mushrooms!  They’re so good for you and it’s almost impossible to become tired of them when there are so many varieties to choose from and so many ways to use them.  One of my favorites is this rich, creamy, full of earthy flavor mushroom soup.  This recipe is a slightly adapted version of Jamie Oliver’s and it’s just as delicious as it is healthy! I love to freeze leftovers in glass mason jars in serving sized portions for quick meals. You can view the original recipe here: 
https://www.jamieoliver.com/recipes/vegetables-recipes/the-real-mushroom-soup/

Ingredients:

• 1 cup dried porcini mushrooms
• 1.5 lbs. mixed fresh mushrooms (I used shitake, portabella, oyster and white button)
• 1/4 cup olive oil
• 4 cloves garlic, minced
• 2 cups red onion, finely chopped
• ¼ cup fresh thyme leaves
• Sea salt 
• Freshly ground black pepper
• 2 liters chicken or vegetable broth 
• ½ cup unsweetened almond, cashew milk or any other milk you prefer
• 1 handful fresh parsley, chopped
• Zest and juice of 1 lemon

Preparation: 

• Place porcini mushrooms in a bowl, add boiling water to cover and let soak.
• Heat a large 4 or 6 quart Dutch oven over medium heat.  Once hot, add the olive oil and fresh mushrooms.  Stir mushrooms around quickly for about a minute and then add the onion, garlic, thyme and season with salt and pepper.
• After another couple of minutes, chop half the porcini mushrooms and leave the rest whole and add them to the pot.  Then strain the soaking liquid to remove any grit and add it to the mixture.  Cook for about 15 minutes until most of the moisture disappears.
• Season to taste by adding salt and pepper.  Then add broth, bring to boil and simmer for around 30 minutes.  
• Using a stick blender, puree to your preferred consistency.  I like to puree about half and leave the rest whole.
• Add the parsley and milk and more salt and pepper if needed.  Continue to simmer for at least another 10 minutes to let flavors combine.  
• Finally, when serving, pour soup into individual bowls and spoon a about a half teaspoon of lemon juice and lemon zest into the middle of the soup.  When you go to eat it, stir it in as it gives the soup a wonderful flavor.
• Enjoy!

Easy and Delicious Gluten-Free Pancakes

Makes 2 servings

These delicious tasting pancakes will be your new favorite breakfast! They are a pre/post workout favorite or a Sunday brunch staple and the best part is they are completely guilt free!  If you like your pancakes very sweet, feel free to drizzle more honey or maple syrup on top!

Ingredients:

• 2 ripe bananas
• 4 pasture-raised eggs
• 2 tsp. vanilla
• 2 tsp. cinnamon
• 1 tsp. baking soda
• 1 pinch sea salt
• 1-2 tsp. organic raw honey or maple syrup (optional)
• 2 tsp. coconut oil, organic grass-fed butter or ghee
• ¼ cup chopped strawberries
• ¼ cup blueberries
• ¼ banana sliced
• ¼ cup chopped raw walnuts

Preparation:

• Place peeled bananas, eggs, vanilla, cinnamon, 1 tsp. coconut oil, butter or ghee, maple syrup or honey (optional), sea salt and baking soda into a blender.  Blend until batter is smooth.
• Heat a skillet or griddle over medium heat and grease with remaining 1 tsp. coconut oil, butter or ghee. 
• Reduce temperature to medium-low heat and pour the batter in small pancake circles.  Cook until firm enough to flip (approx. 1-2 minutes), then flip pancakes and cook the other side and remove from heat.
• Top with chopped fruit and walnuts.
• Drizzle with extra honey or syrup. (optional)
• Enjoy!

Zoodles with Roasted Veggies

Serves 2

Here’s an easy and delicious way to prepare zucchini noodles that’s great for a meatless Monday.  It reminds me of the “kitchen-sink salad” where you simply use whatever veggies you have in your kitchen to make the salad except here it’s a “kitchen-sink pasta” made with zucchini noodles as the pasta.  I love this combo as each vegetable brings it’s own texture, but feel free to switch up the veggies based on your preferences. 

Ingredients:

• 3-4 medium sized zucchinis spiralized or julienned with a vegetable peeler
• 1 cup brussels sprouts, halved
• 1 cup shitake mushrooms, sliced
• 1 cup butternut squash, cubed
• 1/2 yellow onion, sliced
• 1 garlic clove, crushed
• 3 eggs, scrambled
• ½ teaspoon red pepper flakes
• 2 tablespoon ghee 
• 2 tablespoon extra-virgin olive oil
• 1 garlic clove, crushed
• ½ cup grated Parmesan cheese or nutritional yeast (dairy-free)
• handful of fresh minced parsley for garnish
• Salt and pepper to taste

Preparation:

• Preheat oven to 375 degrees.
• Place and leave spiralized zucchini between paper towels to squeeze excess water out.  
• Spread out brussels sprouts, onions and squash on 1-2 baking sheets.  Mist, toss or drizzle with olive oil, season with salt and pepper.  Roast for 25 minutes, then toss and put back in the oven for another 15-20 minutes or until tender and golden brown.  
• Heat 1-2 tablespoons olive oil in a large skillet over medium heat.  Add mushrooms sauté for about 5 minutes.  Add garlic and red pepper flakes, sauté for 1 min. then push mixture to the side of the pan.  Allow pan to cool for a couple of minutes and then add 1 tablespoon of ghee and pour in eggs and allow them to cook until just beginning to set a teeny bit. 
• Add the zucchini noodles into the eggs.   Stir gently until the egg is becoming more set and noodles are becoming well coated.   Finally, add the roasted vegetables and another tablespoon of ghee.  Add Parmesan cheese or nutritional yeast. Mix until everything is evenly coated. 
• Season with salt and pepper.
• Plate noodles (I love to put them in a deep bowl) and sprinkle with minced parsley.  
• Serve and enjoy!

Herb Roasted Golden Vegetables

Serves 4-6

During the fall and winter months, roasted veggies are a deliciously healthy way to feed our cravings for warm, comforting and filling foods.  This combination is made up of vegetables that are in season so they’re exceptionally flavorful and packed with fiber, antioxidants, vitamins and minerals.  This also makes a beautiful and impressive side dish for entertaining that’s really easy to make!

Ingredients:

• 2 cups Carrots, sliced
• 2 cups Red Onions, sliced
• 2 cups Golden Beets, sliced
• 2 cups Sunchokes, sliced
• 3-4 tablespoons healthy oil of your choice  (Coconut, Olive or Avocado)
• 3 tablespoons chopped Thyme and Rosemary
• ½ -1 cup fresh Sage leaves
• Salt and Pepper
• 1 tablespoon chopped Parsley as garnish 

Preparation:

• Preheat oven to 375 degrees.
• Toss vegetables in oil and season generously with salt and pepper. 
• Roast veggies for about 20 minutes, check and then toss on the baking sheet and cook for another 5-10 minutes or until veggies are almost tender and just starting to brown.  
• Sprinkle veggies with thyme and rosemary combination and sage leaves and toss everything again on the baking sheet. 
• Roast for about 10 more minutes or so until sage is crisp, the veggies are tender and perfectly browned.
• Enjoy!

Pumpkin Pie Overnight Oats

Makes 2 servings

This healthy, filling, protein-packed breakfast is super easy to make and tastes like a slice of pumpkin pie straight from the Thanksgiving table!  With amazing ingredients, this recipe is a great source of fiber, vitamins, minerals, amino acids and anti-oxidants, providing several health benefits, including improving digestion and heart health, regulating blood sugar and lowering inflammation. Make a few jars on Sunday night and keep them covered in the fridge for up to a week.  Nosh on them when you don’t have time to cook in the mornings, take them to work to enjoy or just eat them as a snack or dessert!

Ingredients:

• 3 tbsp. pumpkin (fresh or canned with no sugar)

• 1 cup unsweetened almond milk (or milk of choice)

• ¼ cup plain organic Greek yogurt (omit if dairy-free or sub with dairy-free yogurt)

• ¼ tsp. Pumpkin pie spice

• ¼ tsp. Cinnamon

• 1 tbsp. ground Flaxseeds

• 1 tbsp. Hemp seeds

• 1 tbsp. Chia seeds

• ½ tsp. Vanilla

• 1/8 tsp. Sea salt

• 2-3 tsp. raw honey

• 1 cup Old Fashioned Oats or Steel Cut Oats

• ¼ cup chopped Walnuts

• Optional additional toppings: More Walnuts, Pecans, berries, drizzle honey

Preparation:

• In a glass jar (I use a wide mouth mason jar) combine pumpkin, yogurt, and milk. Then add remaining ingredients and stir to combine/shake jar.

• Cover and refrigerate for at least a couple of hours or overnight.

• The following morning stir well before eating to evenly distribute the oats.

• Add any other desired toppings of choice.

• Add an extra drizzle of honey if more sweetness is preferred.

• You may enjoy the oats cold, or place in a small saucepan and heat for a few minutes to warm.

• Enjoy!

Spicy Roasted Brussels Sprouts

Serves 4

This is my go-to recipe for Brussels Sprouts.  It’s simple, healthy and delicious.  It’s a yummy Thanksgiving side or anytime dish.  Not only are these salty and crunchy little cabbages so easy to prepare, they’re packed with fiber, folic acid, vitamins C, K and several key antioxidants!  

Ingredients:

• 1 lb Brussels Sprouts
• 2 tbsp. Olive Oil
• 2 tsp. Dijon mustard
• ½ - 1 tsp. Sea Salt
• ½ tsp. Red Pepper Flakes

Preparation:

• Preheat oven to 400 degrees.  
• Wash, trim and cut Brussels sprouts in half.
• Mix olive oil, mustard, salt and red pepper flakes in a bowl.
• Toss sprouts in olive oil mixture until evenly coated. 
• Arrange in one evenly spaced layer on baking sheet.
• Roast until wilted and starting to brown, about 20 minutes.  
• Remove any sprouts that are brown and crispy.
• Using a spatula flip remaining sprouts to make sure everything is coated in oil.  Put back in the oven and continue to roast for about 15-20 minutes or until tender and golden brown.
• Serve and Enjoy!

Stuffed Roasted Acorn Squash

Serves 4

These delicious stuffed acorn squashes are the perfect side dish for Thanksgiving!  They are even filling enough to be a main on the table for a meatless Monday meal! The filling tastes like rich, creamy risotto and can easily be used as a yummy gluten-free version of stuffing on Thanksgiving (or any other time) as well!

Ingredients:

• 2 acorn squash (halved crosswise and seeded)
• 3-4 tbsp. olive oil
• 1 1b. Shitake mushrooms, diced small
• 1 medium yellow onion, diced small
• 2 tbsp. fresh or dried thyme
• 2 cups short-grain brown rice
• 2 cups vegetable broth
• ½ cup roasted seeds (I used Delicata Squash seeds that I had roasted a few days ago) but use whatever you like - pumpkin, sunflower etc.
• 1 tsp. chopped parsley for garnish
• ½ cup shaved or grated parmesean cheese (optional if vegan)
• Salt and freshly ground pepper to taste

Preparation:

• Preheat oven to 450 degrees.
• Season cut sides of squash with salt and pepper, drizzle with olive oil and place squash cut sides down on a rimmed baking sheet.  Cover tightly with foil and roast until tender, about 30-35 minutes.
• In a skillet heat remaining olive oil over medium heat.  Add onion, mushrooms and thyme; season with salt and pepper. Saute until mushrooms are golden, about 8-10 min. 
• Meanwhile add rice and vegetable broth to a medium saucepan.  Bring to boil and add onion, mushroom, thyme mixture.  Reduce to simmer, cover for about 45 min until liquid is absorbed.
• Remove squash from oven and turn on the broiler.  Scoop out a few tablespoons of flesh from each squash half and stir into the rice mixture.  Mix in seeds.  Season with salt and pepper. Divide rice mixture among squash halves, sprinkle with Parmesan (optional), and broil until melted, about 2 minutes.
• Top with chopped parsley.
• Serve and enjoy!

Wild Alaskan Salmon and Avocado Collard Wraps

Makes 1-2 servings

Canned Wild Alaskan Salmon is an excellent source of omega 3 fatty acids that are essential for optimal health.  This super easy-to-make wrap with avocado is so deliciously satisfying and makes a perfect healthy lunch or dinner!

Ingredients:

• 1 can Wild Alaskan Salmon drained and mashed (I like Wild Planet or Vital Choice)
• 1-2 tbsp. Mayonnaise (I used Primal Kitchen Avocado Oil Mayo)
• ½ - 1 Avocado, sliced 
• 1 Celery stalk chopped
• Juice of 1 Lemon
• 2 tbsp. Dill, chopped
• 2-4 Collard Green leaves
• Sea salt
• Freshly ground black pepper

Preparation:

• In a medium bowl, combine salmon, mayonnaise, celery, lemon juice, dill, salt and pepper.
• Lay collard green flat and scoop salmon salad into the middle.  Add a couple of slices of avocado and roll into a wrap.
• Enjoy! 

Pumpkin Pie Smoothie

Makes 2 servings

This insanely delicious gluten and dairy-free smoothie tastes just like a slice of pumpkin pie!  It’s an easy to make, thick creamy milkshake packed with healthy ingredients that both you and your kids will love! It makes the perfect fall breakfast, post-workout recovery or afternoon snack.

Ingredients:

• 3 cups Almond or Coconut Milk
• 2 ripe frozen Bananas
• 3/4 cup of pure Pumpkin Puree
• ¼ tsp. Pumpkin Pie Spice
• ¼ tsp. Ground Cinnamon
• ¼ tsp. Vanilla extract
• 2 tablespoons Raw Honey

Preparation:

• Add all ingredients to high-powered blender and blend until creamy and smooth.  Enjoy!

Rosemary Chicken and Roasted Root Vegetables

Serves 4

This is a delicious chicken recipe that your whole family will love! It’s extremely satisfying, packed with healthy ingredients and easy to make.  It’s also the perfect dish to impress your friends if you’re having them for dinner or entertaining during the holiday season!

Ingredients:

• 8 Organic Chicken Thighs
• 5 tbsp. Olive Oil
• 3 tsp. chopped fresh Rosemary and ¼ cup fresh whole Rosemary leaves
• 2 tsp. Oregano
• 1 tsp. Red Pepper Flakes
• 2 garlic cloves minced
• 3 lemons cut in half
• 4 cups diced root vegetables – I used Sweet Potato, Delicate squash, parsnip and turnip)
• 1 small yellow onion, diced
• 1 cup sliced Shitake mushrooms
• Sea Salt and Pepper to taste
• ½ cup Chicken Stock

Preparation:

• Preheat oven to 400 degrees.
• Combine chopped rosemary, oregano, red pepper flakes, garlic, juice of 1 lemon, and 2 tablespoons of olive oil in a bowl.  
• Season chicken with salt and pepper and then add chicken to the spice mixture.  Rub to coat evenly and set aside.
• Toss root vegetables (squash, sweet potato, parsnip and turnip) with 2 tablespoons of oil and spread on baking sheet.  Roast in oven until golden brown, about 40 minutes, tossing halfway through.
• Heat remaining tablespoon of oil in an oven safe pan or cast iron skillet over medium heat.  Add the onion and mushrooms, cook for 5-7 minutes.   Remove from skillet. 
• Place chicken thighs in the skillet and brown on each side, about 2-3 minutes.  Add the onions and mushrooms back into the skillet with the chicken along with chicken broth, fresh rosemary leaves and cut lemons.  Place skillet in the oven and cook for 20 minutes or until the chicken has reached 165 degrees. 
• Plate roasted vegetables from oven and place chicken mixture on top.  Squeeze some lemon over everything and enjoy!

Roasted Autumn Bowl

Serves 4

Fall never tasted so good! This high fiber, anti-oxidant and protein-rich veggie bowl is so yummy it will immediately become a favorite in your house!  All of the veggies are in season, which means they’re healthier, have richer flavor and are generally more cost effective. Everything takes about the same time to roast,  which makes these bowls very easy to throw together.  Once everything is cooked, I set it all out on the counter and everyone in my family makes their own bowl with whatever ingredients they want in it.  This is a picture and the recipe of my bowl, which is also perfect for a meatless Monday dish!

Ingredients:

• 1 cup Quinoa rinsed
• 1½ - 2 cups Vegetable Broth
• 1 can Chickpeas (Garbanzo beans); drained and rinsed
• 3 cups greens of your choice – Kale, Arugula, Swiss Chard etc.
• 1-2 Avocados
• 1 Delicata Squash cut into moon shapes, skin on but seeds removed
• 2 cups sliced Sunchokes
• 2 cups Brussel Sprouts
• 1 Golden or Red Beet sliced thinly for garnish
• 2 tablespoons Coconut Oil
• 2-4 tablespoons Extra Virgin Olive Oil
• ½ tsp. Red Pepper Flakes
• 1 ½ tsp. Dijon Mustard
• 1 tbsp. chopped Rosemary
• 1 clove Garlic minced
• ¼ cup Whole Sage Leaves
• ½ tsp. Garlic Powder
• Sea salt
• Freshly ground Pepper
• Parsley for garnish
• Salt and Pepper to taste
• Black and white Sesame Seeds (optional)
• Lemon wedges
• Cashew Cream for drizzling (optional)

Preparation:

• Preheat oven to 400 degrees.

Chickpeas:

• Spread drained and rinsed Chickpeas on a baking sheet in a single layer and dry them really well with a towel.  The drier they are, the better and crunchier they will turn out.  The key is to make sure they go into the oven without any water left on them. 
• Drizzle or spray with Olive Oil, sprinkle with ½ -1 tsp. salt, ½ tsp. garlic powder and freshly ground pepper.  
• Bake for about 45 minutes, shaking the pan every 15 minutes or so to make sure they don’t burn.
• They should be golden brown and crunch on the inside when they’re done.

Quinoa:

• Rinse and drain the Quinoa.  Add rinsed Quinoa, 1 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover and simmer for approximately 15-20 minutes, until liquid is dissolved.  Let sit for a few minutes, fluff with a fork and set aside.

Sunchokes:

• Scrub sunchokes under running water and cut into ¼ inch thick pieces. Toss with olive oil, salt, pepper, rosemary and sage and arrange on baking sheet.
• Roast for about 40 minutes, checking and turning on the baking sheet half way through until tender and golden brown.

Brussel Sprouts:

• Mix 2 tbsp. olive oil, Dijon mustard, salt, and red pepper flakes and toss with brussel sprouts until evenly coated.
• Spread on baking sheet and roast until wilted and lightly browned, about 40 minutes, checking and turning half way through.

Delicata Squash:

• Clean by running under water and scrubbing away any dirt with your hands.  Cut and remove seeds and arrange squash in a single layer on baking sheet.  Coat both sides on squash with olive oil and sprinkle with salt and pepper. 
• Roast until starting to brown and caramelize, about 40 minutes, flipping with a spatula about halfway through.

Greens:

• While quinoa and the rest of the ingredients are roasting, preheat a large skillet with 2 tablespoons of olive oil.  Add garlic and sauté for 1 min.  Add greens and cook for approx. 3-5 minutes until wilted.  Season with salt and pepper to taste.  Remove from heat and sprinkle with black and white sesame seeds.

Serving:

• Assemble the bowl beginning with greens on the bottom.  Top with a scoop of quinoa, brussel sprouts, squash, sunchokes, chickpeas, ¼ Avocado, sesame seeds and sliced beets.  
• Add lemon wedges to squeeze over bowl.
• Finally drizzle with cashew cream (optional) and enjoy! 

Roasted Sunchokes (Jerusalem Artichokes) with Sage and Rosemary

Serves 4

If you’ve never had sunchokes you must give them a try! These tubers are actually a species of sunflower plants and are one of my all-time favorite veggies, in season during the fall and winter months.  This delicious root veggie has a nutty, slightly sweet flavor and is packed with health benefits! They are a good source of iron and potassium, vitamins A, C, E, high in fiber, low in calories and are an exceptional prebiotic that supports beneficial intestinal bacteria which promotes overall good health!

Ingredients:

• 1 pound Sunchokes
• ¼ cup Olive Oil
• 1 tablespoon chopped Rosemary
• ¼ cup whole Sage leaves
• Salt and Pepper 

Preparation:

• Preheat oven to 375 degrees.  
• Scrub sunchokes under cold running water and cut into 1/4 inch thick pieces.
• Toss with olive oil, salt and pepper and arrange pieces in one evenly spaced layer on baking sheet.
• Roast until sunchokes are starting to brown, about 20 minutes.  
• Remove from oven and sprinkle with rosemary and sage leaves.
• Using a spatula flip sunchokes and herbs to make sure everything is coated in oil, put back in the oven and continue to roast for about 15-20 minutes or until tender and golden brown.
• Serve and Enjoy!

Roasted Delicata Squash Seeds

Don’t throw away the seeds from your pumpkin or squash!  Roasted seeds are a delicious autumn treat that is packed with protein, fiber, vitamins and minerals and are so easy to make.  These Delicata squash seeds taste like buttered popcorn and make the perfect salty, crunchy, toasty snack you and your family will love!

Ingredients:

• Delicata squash
• Olive Oil
• Salt and Pepper

Preparation:

• Preheat oven to 300 degrees.
• Cut squash and scoop the seeds from the cavity.  Place in colander under running water and remove any squash flesh.
• Dump seeds on paper towel and allow to dry.
• When seeds are dry place them on a baking sheet and drizzle with small amount of oil, sprinkle with salt and pepper.
• Toss the seeds until they are evenly coated and roast until they are just starting to brown, about 20-25 minutes, stirring about halfway through.
• Remove seeds from oven and let cool.
• Enjoy immediately or keep for a few days in an airtight container.