Carrot Walnut Breakfast Loaf

We love having freshly baked breads as part of breakfast in my household, and we typically rotate between banana bread and pumpkin bread. Using what I had on hand this week, I created a carrot walnut bread that is so satisfying! I love the added crunch from the walnuts and the warming spices, like cinnamon, ginger, and nutmeg. Hope you enjoy it as much as I do!

Ingredients:

My favorite way to enjoy this bread - topped with an almond butter drizzle!

• 1 1/2 cups almond flour 

• 2 tbsp coconut flour

• 1 tsp baking soda

• 1/4 tsp salt

• 1 ½ tsp cinnamon

• ½ tsp ground ginger

• ¼ tsp allspice

• 1 cup grated carrots

• 3 eggs

• 3 tablespoons maple syrup

• 2 tbsp coconut oil, melted and cooled

• 1 large banana, mashed

• ½ cup walnuts, roughly chopped

Directions:

• Preheat oven to 350 degrees and line a loaf pan with parchment paper or grease with coconut oil.

• Whisk together almond flour, coconut flour, baking powder, salt, cinnamon, ginger, and allspice in a large bowl.

• In a separate bowl, mix together the banana, eggs, carrots, maple syrup, and coconut oil

• Combine the wet and dry ingredients and then fold in the walnuts.

• Pour batter into loaf pan and bake for about 45-50 minutes or until a toothpick comes out clean when inserted.

• Let cool before serving.

Health Benefits of Walnuts:

• Walnuts are an excellent source of Omega-3 fatty acids, an essential healthy fat. We need more Omega-3 fats in our diet to balance out the Omega-6’s in our diets.

• The Omega-3 in walnuts supports brain health, especially with memory and thought processing. 

• Higher amounts of Omega-3 in our diets is associated with more optimal mental health, and less depression, anxiety, and mood disorders

• The high Omega-3 content in walnuts is also beneficial to heart health by improving circulation, keeping arteries clear, and reducing inflammation

• Walnuts are also rich in a variety of minerals, including manganese, which is essential for reproductive health and to maintain a healthy metabolism.

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-walnuts.html

• https://draxe.com/nutrition/walnuts-nutrition/

• https://www.news-medical.net/health/The-Health-Benefits-of-Walnuts.aspx

Roasted Winter Root Vegetable Soup

I love roasting root vegetables because their natural sugars begin to carmelize and they taste so sweet and satisfying. Plus, they are excellent sources of complex carbs, antioxidants, fiber, and tons of vitamins and minerals. In Ayurvedic tradition, root vegetables are thought to have grounding properties and can help us feel rooted and balanced in our lives. This root vegetable soup is warming and nourishing and a perfect way to try some new winter vegetables like turnips and rutabagas.

Ingredients

(serves 4)

• 1 large sweet potato, peeled and cut into ¾ inch cubes

• 3 parsnips peeled and cut into ¾  inch pieces

• 3 carrots peeled and cut into ¾  inch pieces

• 2 rutabagas or turnips, peeled and cut into ¾  inch pieces

• 1 yellow onion, diced

• 4 cloves of garlic, minced

• 2 tablespoons of avocado oil

• 1 tbsp coconut oil (or olive oil)

• 4 cups vegetable stock

• Salt and pepper to taste

• 1 tbsp diced fresh rosemary

• ¼ cup toasted pumpkin seeds (for garnish)

NOTE: Feel free to swap around the winter veggies - try adding in celery root, different kinds of squash, etc… 

Directions:

• Preheat oven to 425 degrees Fahrenheit. 

• In a large mixing bowl, mix the root vegetables with avocado oil, salt and pepper. Divide them evenly on two large baking sheets. Place both baking sheets in the oven and roast for about 35-40 minutes, tossing the vegetables 20 minutes in.

• Heat a large pot over medium heat and add in 1 tbsp of coconut (or olive) oil, onion, garlic, rosemary, and a pinch of salt and pepper. Cook for about 5-7 minutes, stirring often. 

• Next, add the roasted root vegetables and the vegetable stock to the pot. Bring to a boil and then reduce to a simmer to 10 minutes, stirring occasionally. 

• Blend the soup using an immersion blender, a blender, or food processor. If it’s too thick, add some water.

• Garnish with toasted pumpkin seeds.

Roasted Carrot Ginger Soup

This soup requires so few ingredients, yet it packs a ton of flavor! By roasting the carrots, they carmelize and add even more depth and complexity to this soup. Adding a little coconut milk adds richness and creaminess. I highly recommend doubling this and storing leftovers in the fridge or freezer for a quick weeknight meal!

Ingredients:

(serves 2)

• 8 medium/large carrots, halved and quartered

• 3 cups vegetable broth

• 1 tbsp coconut oil

• 1 tbsp avocado oil 

• 1 yellow onion, chopped

• 3 garlic cloves, minced

• 1 tbsp chopped fresh ginger

• ¾ cup coconut milk

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Toss carrots with avocado oil and a couple pinches of salt and pepper. Roast in the oven for 25 minutes, or until caramelized and tender.

• Once carrots are almost finished in the oven, melt the coconut oil in a large sauce pan or dutch oven over medium heat.

• Add onion, a pinch of salt and cook for about 8 minutes (stirring occasionally) or until onions are soft and translucent.

• Add garlic and ginger and cook for another 2-3 minutes, stirring frequently

• Add the roasted carrots and vegetable broth. Bring to a boil and then reduce heat to a simmer for about 5 minutes. Add in coconut milk and stir.

• Blend in a blender or use an immersion blender until smooth. Taste and add salt if needed.

• Optional - garnish with pumpkin seeds

White Bean and Almond Hummus with Cinnamon Spiced Carrots

When I was in New Zealand for my honeymoon, I went to a tapas restaurant in a town called Wanaka and we had these roasted, spiced carrots over an almond hummus. It was so delicious and I decided I needed to try my own version once we got back. And that’s exactly what I did! I find that adding a little flare to veggie dishes make them so much more exciting and delicious. Having some sort of sauce or dip always elevates the flavor and makes a dish feel special!

Ingredients

(Serves 2)

For the carrots

• 6 carrots, sliced in half lengthwise

• 1 tbsp avocado oil 

• ¼ tsp cinnamon

• ¼ tsp cumin

• ¼ tsp salt

For the white bean and almond hummus

• 1 15.5 ounce can cannellini beans (or 1 ½ cups cooked beans)

• 3 tbsp almond butter

• ¼ cup olive oil

• 1 clove garlic, roughly chopped

• ½ tsp salt and ¼ tsp pepper 

• 1 tbsp water

Directions:

Served here with a lentils and cinnamon and paprika spiced cauliflower

• Preheat oven to 425 degrees

• Toss carrots with avocado oil, cinnamon, cumin, and salt. Place on a baking sheet and roast for about 45 minutes, tossing occasionally until tender and browned. 

• Meanwhile, prepare the hummus by combining beans, almond butter, olive oil, garlic, salt, pepper, and water in a food processor. Blend until smooth. Taste and adjust seasonings if needed. If too thick, add another tbsp of water.

• Spread hummus on a serving plate and place slightly cooled carrots on top. Garnish with parsley (optional)

NOTES: Other white beans, such as butter beans, will also work here! Using dried beans are a better bang for your buck. Also, canned beans can be high in sodium, so if you have the time and ability to forward-plan, I recommend using dry beans (soak them and cook them), but if you’re like me, I resort to using the canned kind most of the time! 

Health Benefits of Cannellini Beans:

• They are an inexpensive source of high-quality protein, which keeps us full and our muscles working properly. A half cup gives you about 8 grams of protein!

• White beans are an excellent source of insoluble fibre, which helps maintain a healthy digestive system. 

• Their high soluble fiber content can help provide you with stable energy levels throughout the day and also helps to remove toxins from our bodies.

• Cannellini beans are rich in magnesium, which aids in optimizing blood flow and keeping arteries healthy

• They help maintain healthy blood sugar levels, which is important in preventing diabetes

Sources and additional reading:

• https://www.stylecraze.com/articles/health-benefits-of-cannellini-beans/

• https://www.naturalfoodseries.com/11-benefits-cannellini-beans/

• https:/draxe.com/nutrition/cannellini-beans/

Roasted Carrot and Pumpkin Soup

This is a comforting soup that delivers a powerful dose of beta-carotene from both the pumpkin and carrots. Our body converts beta-carotene into vitamin A, which helps promote healthy skin, an efficient immune system, and good eye health. This soup is so tasty and will warm and nourish you on a cool fall or winter evening. Roasting the carrots allows their natural sugars to caramelize, giving this soup a sweet and nutty flavor. I’ll often double this recipe so I have leftovers that I can easily reheat for weekday lunches and dinners. 

Ingredients

(serves 4)

• 1 15 ounce can of pumpkin puree

• 10 large carrots, peeled and halved lengthwise

• 1 yellow onion, diced

• 3 cloves of garlic, minced

• 4 cups vegetable broth

• 1 cup coconut milk

• 2 tbsp avocado oil

• 1 tbsp coconut oil

• ½ tsp pumpkin pie spice (or cinnamon) 

• Salt and pepper to taste

Directions

• Preheat oven to 425 degrees

• On a baking sheet, toss carrots with avocado oil, salt and pepper.

• Roast for 35-40 minutes or until browned and tender

• Once carrots are almost finished roasting (with about 10 minutes left), heat coconut oil in a large pot over medium heat. Add onions and a pinch of salt. Sautee until soft and translucent. Add the garlic and cook for about a minute, stirring frequently. 

• Add in carrots, pumpkin, broth, and another pinch of salt. Stir and then bring to a simmer. 

• Add in coconut milk and pumpkin pie spice. Stir.

• Using an immersion blender or high speed blender (my preference), blend the soup ingredients until smooth. Taste and adjust seasonings if needed.

• Optional: serve with a drizzle of coconut milk and toasted pumpkin seeds.

Carrot Cake Overnight Oats

This high fiber breakfast is a great option for when you’re on the go! I recommend making two servings at a time so you can have breakfast ready to go for two mornings. These oats taste decadent, but are guilt-free! The combination of high-fiber, complex carbs (oats and carrots) and healthy fats (chia seeds) will keep you feeling full and will keep things moving through your digestive tract.

Shown here with shredded coconut and a pinch of cinnamon

Ingredients: (makes 2 servings)

• 1 cup rolled oats

• 1/4 cup carrots, finely grated

• 1 tablespoon chia seeds

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla extract

• 2 teaspoons maple syrup

• 1 cup unsweetened almond milk

Directions:

• Mix all ingredients together.

• Let sit overnight in the fridge and enjoy the next day!

• Try topping with raisins, walnuts, and shredded coconut!

Carrot Dip with Harissa and Cumin

This dip is a guaranteed crowd-pleaser served as an appetizer. The rich, spice-driven flavors from the harissa and cumin mixed with the natural sweetness from the carrots is the perfect combination. Top it off with some fresh herbs, high quality olive oil, sesame seeds, and flaky sea salt to really wow your taste buds (and your guests).

Health Benefits:

• Carrots are rich in beta-carotene, which our bodies convert to vitamin A, which is important for eye health and our immune systems

• They are rich in antioxidants, which is helpful in reducing effects of early aging and in cancer prevention

• Eating carrots can reduce cholesterol levels and the risk for coronary heart disease

• They are high in fiber, which helps promote healthy digestion

Ingredients:

• 6 medium/large carrots

• 2 tbsp olive oil (plus more for finishing)

• 1 tbsp freshly chopped parsley

• 1 tsp cumin

• 1 tsp harissa

• 1/4 tsp salt

• 1/4 tsp pepper

• Sesame seeds for garnish

Directions:

• Bring water (make sure it's salted) to a boil

• Meanwhile, peel carrots and chop off the ends

• When water is boiling, add carrots to pot, and boil for 10 minutes or until carrots are soft when poked with a fork

• Transfer to a food processor and blend with olive oil, harissa, cumin, salt, and pepper

• Scoop into a bowl - let cool - then top with freshly cut parsley (or cilantro), sesame seeds, flaky sea salt, and a drizzle of olive oil