SOUP SERIES
Cauliflower & Sweet Potato Soup
1 head of cauliflower
1 small white onion
1 large peeled sweet potato
4 small peeled white potatoes
3 cups vegetable broth
1/2 cup coconut milk
EVOO
salt
pepper
Optional: turkey bacon, chives, croutons
Sauté diced onion in 1-2 tablespoons of EVOO for about 4-5 minutes (Instapot "Sauté" setting). Add in chopped potatoes and cauliflower with a genero
1 head of cauliflower
1 small white onion
1 large peeled sweet potato
4 small peeled white potatoes
3 cups vegetable broth
1/2 cup coconut milk
EVOO
salt
pepper
Optional: turkey bacon, chives, croutons
Sauté diced onion in 1-2 tablespoons of EVOO for about 4-5 minutes (Instapot "Sauté" setting). Add in chopped potatoes and cauliflower with a generous amount of salt. Add vegetable broth. Pressure cook for 15-20 minutes. Release steam. Add in coconut milk. Use an immersion blender to blend about half of the soup and leave some pieces whole. Serve with chives and turkey bacon or croutons.
SOUP SERIES
Butternut Squash & Apple Soup with Instapot
1 butternut squash
2-3 apples
2 1/2 cups vegetable broth
1 yellow onion
2 teaspoons curry powder
1/2 cup coconut milk
salt
pepper
Cut butternut squash in four large pieces, scoop out seeds, wash outside peel.
Pressure cook for 10-15 minutes, depending on size. Remove squash and scoop out from peel. Keep in a separate bowl.
Sauté a diced yellow onio
1 butternut squash
2-3 apples
2 1/2 cups vegetable broth
1 yellow onion
2 teaspoons curry powder
1/2 cup coconut milk
salt
pepper
Cut butternut squash in four large pieces, scoop out seeds, wash outside peel.
Pressure cook for 10-15 minutes, depending on size. Remove squash and scoop out from peel. Keep in a separate bowl.
Sauté a diced yellow onion.
Add 2-3 peeled and chopped sweet or sour apples of choice. I like to use a variety.
Salt and add 1 1/2 teaspoons curry powder. Stir for 2 more minutes.
Add squash and 2 1/2 cups of vegetable broth back in to the onions and apples. Pressure cook for 10 minutes.
Blend with immerison blender. Add 1/2 cup of coconut milk. Salt and pepper to taste. Delicious with homemade croutons and toasted pumpkin seeds.
Winter 2021
Heart Healthy Pancakes
1 1/2 cups whole wheat flour
3 tbsp coconut sugar or Truvia
3 tsp baking powder
1 tsp salt
1-2 tbsp ground flaxseed
1 1/2 cups almond milk
4 tbsp melted butter
2 eggs
1 tbsp applesauce
1/2 cup chocolate chips
Mix dry ingredients with a whisk. Mix wet ingredients separately. Combine wet and dry, mix, and gently add in chocolate chips.
Makes 12-15 pa
1 1/2 cups whole wheat flour
3 tbsp coconut sugar or Truvia
3 tsp baking powder
1 tsp salt
1-2 tbsp ground flaxseed
1 1/2 cups almond milk
4 tbsp melted butter
2 eggs
1 tbsp applesauce
1/2 cup chocolate chips
Mix dry ingredients with a whisk. Mix wet ingredients separately. Combine wet and dry, mix, and gently add in chocolate chips.
Makes 12-15 pancakes.
Serve with walnuts, almond butter, dark maple syrup, and sliced bananas.
SPRING INSPIRATION
Mexican Farro Corn Salad
3/4 cup chilled cooked Farro
1/3 cup black beans
3-4 chopped radishes
1/4 cup chopped cherry or roma tomatoes
1/2-3/4 cup corn
1/2 cup chopped cucumber
Chopped cilantro
Dressing:
Juice of 1 lime
3 tbsp extra virgin olive oil
2 tbsp white wine vinegar
1/4 tsp chili powder
1/4 tsp cumin
salt
Toss all ingredients and serve chilled with a side of chopped avocado and blue corn chips.
WINTER FAVORITES
Cinnamon Pumpkin Muffins
1 1/2 cups whole wheat flour
1 teaspoon baking powder
1 can of pumpkin puree
1/3 cup natural applesauce
2 eggs
1 teaspoon pumpkin pie spice
1/2 cup coconut sugar
1/2 cup sugar
1/4 cup maple syrup
1/2 teaspoon baking soda
1/2 teaspoon salt
Topping: 1 tablespoon coconut sugar
1 teaspoon cinnamon
- Preheat oven to 350 degrees.
- Spray 12 cup tin or use liners.
- Sift flour and baking powder together.
- Whisk ALL other ingredients until smooth.
- Slowly combine and whisk flour mixture. Do not over mix.
- Combine topping ingredients in separate small bowl.
- Divide batter into 10-12 muffin cups.
- Bake for 25-30 minutes. Cool for 5.
*This recipe was adapted from Diethood.com (vegetable oil, flour, and sugar were replaced with healthier substitutions).
Fall FAMILY Favorites
Pumpkin Frappucino
Pumpkin Frappucino
Pumpkin Frappucino
1 cup ice
1/2 cup to 1 cup almond milk
2-3 tbsp. canned pumpkin puree
1-2 shots espresso or 8oz. of cold coffee
1 tsp. pumpkin pie spice
Blend all of the above ingredients.
Top with a little whipped cream and sprinkled cinnamon.
For more sweetness, add Stevia.
Pumpkin Spice Cake
Pumpkin Frappucino
Pumpkin Frappucino
1 box Spice Cake Mix
1/2 cup applesauce unsweetened
3 eggs
1 can pumpkin puree
1 tsp. pumpkin pie spice
Mix ingredients. Bake at 350 degrees for 25-30 minutes. Cool and ice with cream cheese frosting.
4th of July Family Favorites
American Waffles
American Waffles
American Waffles
1 1/2 cups whole wheat flour
3 tbs. coconut sugar
3 tsp. baking powder
1 tsp. salt
1 1/2 cup almond milk
4 tbs. butter
1 egg
1 egg white
1 tbsp. applesauce
2 tbsp. pumpkin
Optional: chocolate chips
Mix dry ingredients first. Mix wet ingredients and combine. Cook for 4 minutes and 30 seconds in the waffle maker.
Tip: To keep them crisp, put them in a single layer on a cooling rack.
Warning: This makes 10-12 waffles.
Chicken Kabobs
American Waffles
American Waffles
(ahintofhoney.com recipe with adjusted amounts of oil)
3 lbs. chicken
4 tbsp. extra virgin olive oil
Juice from 2 lemons
5-6 minced garlic cloves
2 tsp. oregano
2 tsp. salt
2 tsp. black pepper
I like to make this marinade several hours in advance and let the chicken marinate.
Mix all ingredients and add 3 inch cubes of chicken.
While marinating, cut bell peppers and red onion into small 3-4 inch pieces. Skewer alternating pieces of vegetables and chicken.
Grill at 350 degrees turning twice. 6-7 minutes a side. Roughly 14 minutes total depending on heat of grill.
Fridays in Lent
Power Packed Tuna Salad ~ NO MAYO
1 can of salmon or tuna drained
1/2 avocado
2 hard boiled eggs
2-3 spoonfuls of plain greek yogurt
1 celery chopped
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
salt
*Serve with whole wheat cracker
Spring Recipes
Spring Fever Salads
Spring Fever Salads
Spring Fever Salads
Base layer: Dark leafy greens such as spinach, spring mix, kale, arugula
Plant-based protein layer: farro or quinoa
Fruit Layer: diced apples, sliced pears, blueberries dried cranberries
Crunch layer: walnuts or slivered almonds
Optional add ins: feta cheese, goat cheese, sunflower seeds
Top with homemade lemon vinaigrette*
Lemon Vinaigrette
Spring Fever Salads
Spring Fever Salads
1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
salt
pepper
1 clove garlic minced
1-2 tablespoons (or squirts) of dijon mustard
juice of 1 lemon
Whisk together and beat lemon juice into mixture. Transfer to shakeable jar so that you can vigorously mix oil, vinegar and juice before putting on your salad. Store in your refrigerator for up to 6 days.
Winter Recipes
Instapot Chicken & Rice Soup
5 chicken thighs with skin and bones
1 cup chopped carrots
4 celery stalks chopped
1/2-3/4 white onion
2 tbsp EVOO
3-5 cloves of garlic
6 cups bone broth
2 tsbp parsley
Salt & Pepper
1 cup rice or noodles of choice
1.) Salt and pepper rinsed chicken thighs.
2.) Add 1 -2 tbsp. EVOO to the pot and use the saute function to cook the thighs, 3-4 minutes per side.
3.) Remove the chicken thighs.
4.) Use a wooden spoon to lightly scrape some of the chicken skin that sticks to the pot.
5.) Add 1/3 cup broth and scrape the rest of the chicken skin from the bottom.
6.) Add onion, carrots, and celery and saute for 5 minutes. Salt and pepper all vegetables.
6.) Add garlic and sauté for 2 minutes.
7.) Add bone broth and chicken.
8.) Switch to Pressure cook function and cook for 20-30 minutes. 10 minutes will be heating up, 10 minutes of cooking, and then 5-10 minutes to slowly let the steam release. This is not an exact science.
9.) Remove chicken after cooking.
10.) Add noodle or rice and put the setting back to saute, leaving lid off. It will only take 8-10 minutes for your rice or noodles to cook. You can also add the parsley at this time.
11.) Remove chicken from bones and add back to the soup.
Warning: Instapots require patience. There is a learning curve. There is also very hot steam emitted.
BE careful.
Tip: The noodle and rice will absorb most of the broth. You could cook separately if you want to save this for other meals. Our family eats this in one sitting.
Fast Breakfast
Overnight Oats
1 cup rolled oats
3/4-1 cup almond milk
1 scoop chocolate protein powder
1 smashed banana
1 tablespoon almond butter
Stir and put in fridge overnight.
Add fresh bananas, nuts and chia seeds the next morning. YUM!
Everything Pumpkin
Pumpkin Overnight Oats
Pumpkin Overnight Oats
Pumpkin Overnight Oats
1 cup rolled oats
1 cup almond milk
1 scoop protein powder (vanilla or plain)
3 tbsp. PUMPKIN
1/2 tsp. pumpkin pie spice
1/2 tsp. cinnamon
1 tbsp. chia seeds
Mix all ingredients well except the chia seeds, sprinkle those on top. Put in a glass container. This serves two. Scoop out and eat cold or warm with chopped apples, bananas, and nuts.
Pumpkin French Toast
Pumpkin Overnight Oats
Pumpkin Overnight Oats
6-8 slices of sourdough or sugarfree whole wheat bread
1 cup almond milk
3 eggs
2-3 tbsp. PUMPKIN
1/2 tsp. cinnamon
1/2 tsp. pumpkin pie spice
Whisk well, pumpkin will clump together. Coat both sides of bread. Cook with coconut oil.
Serve with carmelized bananas and walnuts. Maple syrup or honey optional. MY KIDS LOVE THIS!
Football Favorites
Healthy Hearty Chili
Healthy Hearty Chili
Healthy Hearty Chili
1 pound extra LEAN ground turkey (93%)
3 garlic cloves
1 can chili beans
1 can pinto beans or kidney beans (drained)
1 red bell pepper
1 green bell pepper
1 yellow or white onion
1 can corn (drained)
1 can petite diced tomatoes
1 can green chilies
1 cup chicken broth
1/4 tsp cayenne pepper
4 tbsp chili powder
1/2 tsp salt
2 tsp olive oil
2 tsp cumin
1.) Place oil, peppers, garlic, and onion in pot and saute for 5-7 minutes.
2.) Cook turkey in a separate pan and drain.
3.) Add turkey to vegetables and add in all spices.
4.) Add broth, tomatoes, beans, and corn and bring to a boil.
5.) Reduce heat and simmer for 30-45 minutes.
6.) Serve with cheese, cilantro, avocado slices, or sour cream.
Juicy Wings
Healthy Hearty Chili
Healthy Hearty Chili
2.5 pounds chicken wings
2 tablespoons avocado oil
1 teaspoon paprika
1 teaspoon salt
2 teaspoons garlic powder
1/4 cup ghee
1/2-3/4 cup Frank's Red Hot Sauce
1.) Preheat oven to 400 degrees.
2.) Put the wings in a large bowl and pat them with a paper towel to remove extra moisture.
3.) Add avocado oil, salt, garlic powder, and paprika. Toss and evenly distribute.
4.) Bake on a foil covered baking sheet with a wire rack for 40 minutes.
5.) Mix ghee and Frank's sauce.
6.) Coat wings with sauce mixture after 40 minutes. Bake for 5 minutes.
7.) Repeat Step 6 again!
8.) ENJOY! Super juicy and delicious. Serve with fresh veggies and favorite dipping sauce.