Almond Flour Pumpkin Bread

This recipe kicks off the week of PUMPKIN! Since I am literally obsessed with pumpkin (I know, basic, but it's true), I decided to share a new pumpkin recipe each day this week. I used to dream about opening up a cafe called “La Zucca” (Italian for “pumpkin”), where most, if not all, of my dishes would feature pumpkin as the main ingredient. Before I was more health-conscious, these dishes included pumpkin bread french toast, pumpkin ravioli, pumpkin cheesecake, pumpkin muffins with cream cheese, and the list goes on. This week, you’ll be seeing recipes that are more in line with my new way of thinking, which is that we should be thinking about food as medicine - that we should be eating nutrient-dense food that nourishes and fuels us. These nourishing foods can still be incredibly delicious, as I believe these recipes to be! Maybe I still will open a pumpkin cafe one day...I’ll keep you posted if I do :) 

Now, for the pumpkin bread. Anyone who knows me well knows about my obsession with pumpkin bread. I would easily take down an entire loaf on my own if I didn’t practice just a bit of self-restraint. I used to buy the boxed pumpkin bread mix from Trader Joe’s, but there are a ton of processed and refined ingredients, plus lots of sugar! When you make a homemade loaf with simple ingredients, I realized, it actually tastes much better and doesn’t leave you feeling guilty or gross after. Make a loaf of this and enjoy it as a snack, as your breakfast (maybe topped with almond butter and bananas to get some extra protein), or for a guilt-free dessert. It’s grain-free, dairy-free and free of refined sugars. 

Ingredients:

• 2 cups almond flour

• 1 15 ounce can pumpkin puree

• ¼ cup maple syrup

• 3 tbsp coconut oil, melted

• 3 eggs

• 1 tbsp + 1 tsp pumpkin pie spice

• 1 tsp cinnamon

• ¼ tsp salt

• 1 tsp vanilla extract

• 1 tsp baking soda

Directions:

• Preheat oven to 350°F. Line a loaf pan with parchment paper or grease with coconut oil.

• In a medium bowl, gently whisk eggs. Then add pumpkin puree, maple syrup, coconut oil, and vanilla and stir until combined.

• In another bowl, add almond flour, salt, pumpkin pie spice, cinnamon, baking soda, and baking powder and stir together. Then add to wet ingredients and mix until combined. 

• Transfer the batter to the loaf pan.

• Bake the bread until a toothpick comes out clean when inserted in the center, about 55 minutes.

• Allow the bread to cool completely before slicing.

This is the brand of pumpkin puree I like to use

Health Benefits of Pumpkin:

• Pumpkin is one of the best sources of beta-carotene, which converts to vitamin A in our body. Vitamin A promotes eye health and helps our body fight infection and viruses.

• The Beta-carotene and other carotenoids in pumpkins help with liver detoxification and can improve the tissue health of the liver

• Pumpkin is an excellent source of fiber, keeping you feeling fuller longer and aiding with digestion

• The carotenoids and vitamins C and E in pumpkin helps keep our skin healthy and protect it from UV rays

Sources and additional reading:

• https://www.healthline.com/nutrition/pumpkin#section3

• https://www.gardenoflife.com/content/5-great-nutrition-benefits-of-pumpkin/

• https://www.gardenoflife.com/content/5-great-nutrition-benefits-of-pumpkin/

Romesco Sauce

This sauce is seriously addicting in my opinion! I only tasted romesco sauce for the first time a couple of years ago at a Mediterranean restaurant and I was obsessed. Now, I make my own at home because it’s so quick to whip up and I can know exactly which ingredients are being used. You can roast your own peppers and tomatoes, but using high quality pre-roasted ones make this process much simpler. I am a big believer that a delicious sauce makes any dish go from good to great, and this one is no exception. Try it over grilled chicken, grilled or roasted veggies, as a dip for credit, a spread for sandwiches, or to top your grain bowl with!

Served here with grilled zucchini and summer squash

Ingredients

• One 12-ounce jar of roasted red peppers, drained (or 2 roasted red peppers)

• 1 12 ounce jar of fire roasted tomatoes, drained

• ½ cup almonds (roasted or raw)

• 1 garlic clove

• 1 tablespoon red wine vinegar

• 1 teaspoon smoked paprika

• ½ teaspoon fine sea salt, to taste

• ¼ teaspoon cayenne pepper

• ¼ cup extra virgin olive oil

Instructions:

1. To roast your own peppers, preheat the oven to 475 degrees F. Slice red peppers in half lengthwise. Roast for 45 minutes (flip them at 20 minutes). Let cool before handling. 

2. If using raw almonds, toast the at 350 degrees F for 10-12 minutes. Let cool.

3. In a blender or food processor, combine all ingredients and blend until smooth.

4. Adjust seasonings if needed. Store in an airtight container in the refrigerator for about a week. 

This sauce features red bell peppers, which is the ingredient of the week! Read on to learn about the health benefits associated with bell peppers.

Health Benefits of Bell Peppers:

• They are rich in vitamin C, which supports a strong immune system. The high vitamin C content is also great for skin health, rejuvenating dead cells and preventing wrinkles

• They are an excellent source of folate and have been recommended to pregnant women to help support the development of a healthy fetus

• Bell peppers are high in vitamin A which promotes healthy eyesight

• They are rich in powerful antioxidants, which help fight oxidative stress and chronic disease

• They are high is vitamin B6, which increases serotonin and norepinephrine, hormones that are associated with improved mood and higher energy levels 

Sources and additional reading:

• https://www.chatelaine.com/health/healthy-recipes-health/five-health-benefits-of-red-peppers/

• https://www.healthline.com/nutrition/foods/bell-peppers#benefits

• https://www.naturalfoodseries.com/11-health-benefits-bell-peppers/ 

• https://draxe.com/bell-pepper-nutrition/

Parsnip and Cauliflower Mash

This recipe is so simple and delicious. I love it so much, in fact, I have made it 3 times in the past two weeks! It’s perfect when serving a juicy chicken or steak as a hearty, but guilt-free side.

I love parsnips and I only really “discovered” them a few years ago. I used to see them at the supermarket and think they were just ugly, white carrots. Little did I know that this root vegetable would soon become a staple in my kitchen during the winter months due to its sweet and almost nutty flavor, and of course the fact that they contain a wealth of nutrients.

Ingredients:

• 4 cups chicken broth

• 2 cups water

• 5 medium parsnips

• 1 medium head cauliflower

• 2 tablespoons extra-virgin olive oil, more for drizzling

• ½ tsp salt

• 1 heaping teaspoon minced rosemary

• Freshly ground black pepper, to taste

Directions:

• Peel and chop parsnips into 1 inch chunks

• Chop cauliflower into florets

• Bring a large pot of chicken broth and water to a boil

• Add parsnips and cauliflower and boil for 10-12 minutes or until soft when poked with a fork

• Strain the parsnips and cauliflower, saving 1 cup of the cooking liquid

• Use an immersion blender or regular blender to mash the parsnips and cauliflower, adding in some of the cooking liquid to facilitate the blending

• Add in olive oil, salt, pepper, and rosemary and mix together

Health benefits of Parsnips:

• Parsnips are rich in potassium, zinc, magnesium, phosphorus, manganese, and iron.

• They are a great source of folate, which is important especially for women who are pregnant (for the healthy development of child). Folate also promotes the growth of red blood cells and can prevent neurodegenerative diseases.

• The high levels of potassium in parsnips boosts brain health and in help lower blood pressure

• They have high amounts of soluble fiber, which aids in digestion and the balancing of blood sugar levels

• They are high in Vitamin C, which helps boost eye health.

Sources and additional reading:

• https://www.naturalfoodseries.com/11-health-benefits-parsnips

• https://www.organicfacts.net/health-benefits/vegetable/parsnips.html

Healthy Banana "Ice Cream"

This recipe literally takes two minutes to whip up. It’s a guilt-free and decadent dessert. For best results, enjoy immediately! I personally like to top mine with a drizzle of honey and a pinch of sea salt. Whenever I have bananas that are starting to lose their vibrancy, I peel them and throw them in the freezer. Then I can add them to smoothies or quickly whip up this delicious dessert when I’m craving something sweet after dinner.

Ingredients:

• 2 slightly overripe bananas (frozen)

• ½ cup of unsweetened almond milk

• ½ tsp cinnamon

• ½ tsp vanilla

Directions:

• Blend until smooth

• Top with your favorite toppings (honey, sea salt, maple syrup, chocolate chips, coconut flakes…)

• Enjoy!

Health Benefits of Bananas:

• They have high amounts of potassium, which is beneficial for circulatory health, lowering blood pressure, and preventing muscle cramps. Potassium also helps improve cardiovascular and kidney functioning.

• They can be an energy booster because their carbohydrate content becomes quick-releasing sugars that your body instantly uses.

• They can help enhance your mood! Bananas contain tryptophan, an amino acid, which produces serotonin, one of our main “happy hormones.”

• Greener, unripened bananas are an excellent source of prebiotics. We hear a lot about probiotics (healthy gut bacteria), but we also need prebiotics, also known as resistant starch, to feed the good bacteria!

---

Sources and additional reading:

• http://www.compassnutrition.com/healthy-regards/2017/4/3/true-or-false-bananas-have-too-much-sugar

• https://draxe.com/banana-nutrition/

• https://wellnessmama.com/17005/resistant-starch-gut-superfood/

Lemony Basil Pesto

I have always loved pesto for as long as I can remember. Pesto pasta was an all-time favorite of mine as a little kid. Now I whip up my own version, which is dairy free, and I add it to everything, like my Lemony Grilled Chicken, paired with vegetables as part of a crudite platter, or dolloped on top of a quinoa bowl.

I also used to think pesto was so unhealthy and high in calories! Now, I know that it’s actually full of healthy fats, especially when using a high quality extra virgin olive oil. Mine includes pine nuts (high in manganese, magnesium, monounsaturated fat, and Vitamins E and K) and fresh lemon juice (a powerful detoxifier). Hope you enjoy it as much as I do!

Ingredients

• 4 cups loose basil leaves

• 3 tablespoons pine nuts (or ¼ cup walnuts)

• 3 tablespoons extra virgin olive oil

• 1 garlic clove

• Juice from 1 lemon

• ¼ teaspoon sea salt

• ⅛ tsp pepper

Directions:

• Place all ingredients in a blender or food processor and blend until smooth.

Paired with lemony grilled chicken and veggies

Enjoyed with grain-free Mary’s Crackers

Crispy Turmeric Chickpeas

Tumeric has gotten a lot of press and hype over the past year or so, and there’s reason for it! While it is typically used in Indian cuisine, it can be incorporated into your everyday cooking in order to reap the many benefits it has to offer. Here is my recipe for crispy turmeric chickpeas. They are quick to cook up, and are perfect for snacking or for topping soups and salads with!

Ingredients:

• 1 15-ounce can of chickpeas

• 2 tbsp olive oil

• ½ tsp turmeric

• ½ tsp curry powder

• ½ tsp salt

• ½ tsp black pepper

Directions:

1. Preheat oven to 400 degrees.

2. Drain chickpeas, wash and dry thoroughly. Remove any skin that comes off.

3. In a bowl, mix together the olive oil and spices.

4. Add chickpeas to the mixture and toss to combine.

5. Place coated chickpeas on a baking tray and bake for about 25- 30 minutes

6. Remove from oven, sprinkle with some sea salt, and set aside to cool so they become crispy.

NOTE: This recipe can easily be doubled or tripled! You can store them in an airtight container for up to two days.

Health Benefits of Turmeric:

• The active ingredient in turmeric is curcumin, which is a powerful anti-inflammatory agent. Most western diets are comprised of heavily processed foods which can lead to chronic inflammation. Turmeric helps combat this!

• The anti-inflammatory curcumin can also help with relieving symptoms from joint pain and

• It supports healthy cholesterol levels

• It has anticancer effects, killing existing cancer cells and reducing the growth of new ones

• It may slow and prevent blood clots
  

For more information about the health benefits of turmeric, check out these sites:

• https://draxe.com/turmeric-curcumin-benefits/

• https://foodbabe.com/13-proven-health-benefits-of-turmeric/

Gluten-Free Apple Crisp

It’s hard to believe how delicious this alternative apple crisp can taste considering there are so few ingredients and almost no added sugar! You will get all the satisfaction you are seeking from a hearty apple pie, but with no guilt and with no digestive issues from inflammatory ingredients. It’s a win win! I love to top this with full-fat coconut yogurt or coconut ice cream. Mmmm I’m salivating as I write this. Luckily, Thanksgiving is right around the corner, and this will definitely be present on our dessert table :)

Easy substitutions:

• You can swap the apples for any seasonal fruit of your choices (plums, peaches…)

• You can use almond flour instead of coconut flour

• Can can add chopped almonds the the crumb topping for added nuttiness

Ingredients

• 4 medium sized apples (preferably local!)

• ½ cup coconut flour

• ¼ cup coconut flakes

• 4 dates pitted

• ½ lemon, juiced

• 1 tsp cinnamon

• ⅛ tsp salt

• 2 tbsp coconut oil (melted)

• 2 tbsp honey or maple syrup

Directions

• Preheat oven to 350

• Slice 4 apples into thin slices and place in baking dish

• Mix in ½ tsp cinnamon and juice of half a lemon

• To make the crisp, add: coconut flour, coconut flakes, dates, ½ tsp cinnamon, salt, coconut oil, and honey

• Blend ingredients together and crumble on top of apple mixture

• Cover with foil and bake for 25 min

• Take off foil and bake for 20 more mins

Roasted Beet Dip

This is the perfect starter if you serve appetizers before your Thanksgiving meal, but it’s really great anytime of year as an alternative to hummus for dipping and snacking. This has been a MAJOR crowd pleaser at the past couple of dinner parties I’ve had, and for that reason, I’m posting the recipe here for you all to enjoy! Roasting the beets before blending them adds a rich, sweet, earthy flavor that is so deliciously satisfying. Serve this up with some thick-cut roasted delicata squash or sweet potato fries. Or consider just serving it next to some store bought hummus, crackers, celery, and carrots for a sophisticated twist on a crudite platter. Your guests will be impressed!

Health Benefits of Beets:

• Beets are rich in betalains (a phytonutrient responsible for the pigmentation in beets), which have powerful antioxidant and anti-inflammatory properties

• Beets help keep your liver healthy so it can continue to get rid of toxins in your body

• They are naturally sweet, especially after roasting, and eating sweet vegetables and fruits can reduce your sugar cravings

• They have high levels of phyto-nitrates, which helps your body lower and maintain healthy blood pressure levels. These phyto-nitrates also boost athletic performance and brain function.

• They are full of essential nutrients and minerals, like magnesium, potassium, copper, iron, phosphorus, Vitamins A, B, and C
  

Ingredients

• 4-5 medium sized beets, washed and dried

• 1 clove of garlic

• Juice from half of a lemon

• ¼ cup of good quality olive oil

• Salt and pepper to taste

Directions

• Preheat oven to 375

• Cut beets into ¼ inch wedges and mix with a drizzle of olive oil, some salt and pepper

• Roast at 375 for 45 min to an hour, until soft when poked with fork

• Put roasted beets with remainder of ingredients in a blender and pulse until a paste forms

• If mixture needs more moisture, add some olive oil, water, or lemon juice until it reaches the consistency you like

Ingredients needed

Beets ready to be roasted

Served here with roasted delicata squash

Beet dip served next to hummus and leftover chimichurri sauce

Grain Free Stuffing

For anyone who is eating gluten-free, paleo, or wants a healthier substitute for stuffing, this recipe is for you! It’s packed with the essential Thanksgiving flavors, like sage, rosemary, thyme, and garlic. It’s filling and will help make you feel “stuffed” with the starchy vegetables like sweet potatoes and parsnips. Finally, the fattiness from the sausage rounds out all the flavors to make this hearty stuffing the perfect pairing for your turkey dinner. Not to mention, it’s simple to make and you can prep it in advance to clear up some oven space!

Ingredients

• 1 lb of organic pork sausage without the casing, crumbled

• 3 large sweet potatoes

• 8-10 parsnips

• 2 yellow onions, peeled and diced

• 2 apples (honeycrisp or another tart variety), peeled and cut into cubes

• 5 stalks of celery, washed and cut into ½ inch pieces

• 6 cloves of garlic, minced

• 7-8 tbsp of olive oil, coconut oil, or avocado oil

• 1 tbsp dried sage (or 2 tbsp fresh)

• 2 tsp salt

• 1sp dried rosemary

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 tsp black pepper

Directions

• Heat oven to 375

• Wash and peel turnips; cut into ½ inch wide pieces

• Wash and dry sweet potatoes; cut into ½ inch wide pieces

• Coat the sweet potatoes and turnips in about half the oil and half the spices; then roast on two separate baking dishes so vegetables are in an even layer; roast for 45 minutes to 1 hour, until vegetables are soft when poked with a fork and a little browned

• When root vegetables are cooking, heat oil in a pan over medium heat

• Add sausage and stir; once browned, remove from pan into a bowl

• Add remainder of the oil and add onions and celery; stir and cook until softened

• Add remainder of the spices and apple and cook for 3-4 minutes

• Mix together ALL ingredients in a large bowl and serve immediately (or make ahead and warm in the oven before serving)

AIP Pumpkin Bars

I am completely pumpkin obsessed! However, for the past month, I’ve been on a strict autoimmune paleo (AIP) healing protocol, which is basically an intense elimination diet. The reason for it is to heal my Leaky Gut and try to prevent getting a full-blown autoimmune disease, especially since I already have hypothyroidism. It was super challenging for me to get my pumpkin fix because of the restrictions I was facing in my diet, but thankfully I found inspiration from AIP bloggers to create these DELICIOUS pumpkinny treats. I even served them at a girls night last week and they were a huge success! They are guilt free and easy to make. Enjoy :)

Ingredients

• 2 ripe bananas

• ½ cup pure pumpkin puree

• ⅓  cup coconut oil (melted)

• 3 tbsp maple syrup

• 1 cup tigernut flour (https://thrivemarket.com/p/organic-gemini-organic-tigernut-flour)

• ¼ cup coconut flour

• 1 tbsp cinnamon

• ½ tbsp pumpkin pie spice (for non-AIP - otherwise ½ more tbsp cinnamon)

• 1 tbsp vanilla extract

• ½ tsp baking soda

Directions

• Preheat oven to 350 degrees

• Grease an 8x8 baking dish with coconut oil

• Mash bananas in a bowl with a fork

• Add pumpkin puree and mix

• Add coconut oil, maple syrup, vanilla and mix

• In a separate bowl, add coconut flour, tigernut flour, baking soda, cinnamon and pumpkin pie spice and mix well

• Combine all ingredients and mix well

• Spread mixture in baking dish and bake for 35-40 minutes

• Let cool before serving

Mushroom Soup with Coconut Milk

Get ready for the simplest, yet most delicious mushroom soup. Perfect for a cozy fall evening in front of the fire, or really for anytime you are craving that umami flavor of mushrooms. I met the loveliest mushroom farmer at our farmer’s market a few weeks ago, with batches of fresh shiitake, enokitake, and chanterelles. I grabbed a few handfuls and brought them home. Sautéing mushrooms as a side simply with a little butter, olive oil, salt, and thyme is a great way to add flavor to a main course. You can also whip up this warming, nourishing soup in just a few minutes!

Mushroom soup topped with toasted pine nuts and fresh basil. Paired with prosciutto, sautéed spinach, and olives for a quick and flavorful lunch.

Ingredients

1 medium yellow onion diced

1 pound of mushrooms (a variety)

1 1/2 cups vegetable broth

1/2 cup coconut milk (full fat)

1 tbsp olive oil

1 tbsp ghee or butter

1 tsp fresh thyme (plus more for garnish)

salt and pepper to taste

Directions

Add the olive oil and butter to a pot over medium heat

Add in the onions and a pinch of salt - sauté until soft (about 7 minutes)

Add mushrooms and thyme and sauté until the mushrooms soften a bit (3-5 minutes)

Add vegetable broth and coconut milk and bring to a boil

Let soup simmer for about 10 minutes

Blend with an immersion blender or blender

Garnish with fresh thyme, a drizzle of coconut milk, and maybe some toasted pine nuts