Lentils with Spiced Carrots and Cauliflower

This is a super easy weeknight meal that is packed with flavor! It is perfect for vegetarians and meat eaters too. I always make extra so I can add this to salads for leftover lunches.

I love cooking with lentils because they’re highly nutritious and an excellent source of plant-based protein. They are super versatile and they add great texture and flavor to any meal. There are several different varieties, but they are all similar in their nutritional components. I prefer soaking lentils before cooking with them to increase their digestibility and to remove the lectins (which can cause inflammation and leaky gut). There will be more about the importance of soaking grains and seeds in a future post, but for now let’s focus on lentils!

Health benefits of lentils:

• They are a great source of protein and iron, making them a great vegetarian option

• They are high in folate and magnesium, which are essential for heart health

• They are high in manganese, B vitamins, zinc, and potassium

• They have high amounts of fiber, which is important for stable blood sugar levels and for healthy digestion

• They are high in polyphenols, which have important antioxidant and anti-inflammatory properties

Ingredients:

• 1 cup dried green lentils

• 2 cups chicken or veggie broth

• 1 bay leaf

• 1 head cauliflower, cut into florets

• 4 carrots, chopped into ¼ in. pieces

• 1 can chickpeas rinsed and drained

• 1/2 teaspoon ground cumin

• 1/4 teaspoon freshly ground black pepper

• ½ tsp salt

• 1/4 teaspoon turmeric

• 2 tbsp olive oil + more for finishing

• Feta to garnish

Directions:

• Preheat 425 degrees

• Rinse lentils thoroughly, and place in a medium pot with broth and bay leaf.

• Bring to a boil and reduce to a simmer. Simmer for 25 minutes (covered) or until just tender.

• Remove the pot from the heat, and keep covered for another 10 minutes.

• While lentils are cooking, mix cauliflower and carrots with cumin, turmeric, salt, pepper, and olive oil. Arrange on baking sheet and roast for 25-30 minutes.

• Mix lentils with cauliflower, carrots, and chickpeas- drizzle with good olive oil and top with feta crumbles.

Cauliflower and carrots roasted with spices

The finished product with a garnish of arugula

Grapefruit, Avocado, Mint, and Arugula Salad

This recipe was featured on this week’s “Ingredient of the Week,” where grapefruits were highlighted. Grapefruits are just one of the citrus fruits that are in season in the winter months, and I couldn’t be happier about that. They bring vibrancy to an otherwise cold and dreary time of year, not only in color but in flavor as well! Try to buy them from your local farmers markets or farm stands for the juiciest and highest quality grapefruits.

I just can’t get enough of this salad right now. Not only is it incredibly easy to make, but the juxtaposition of flavors and textures make this simple salad look and taste elegant. It’s the perfect side dish to brighten up any main course. Or have it for lunch topped with pistachios and smoked salmon for added protein.

Health Benefits:

• Grapefruits are one of the lowest-sugar fruits you can eat, which helps lower insulin levels.

• They are an excellent source of vitamin C so keep eating those grapefruits to boost your immune system this winter!

• They are super hydrating; around 90% of a grapefruit’s weight is water.

• They are high in fiber and low in calories.

• They help create an alkaline condition in the intestines that is proper for digestive support.

• They contain many antioxidants that have antiviral, antifungal, antibacterial, and anti-inflammatory properties

Salad Ingredients:

• 2 large handfuls of arugula

• 2 ripe grapefruits

• 2 ripe avocados

• 1 tbsp chopped fresh mint leaves

Dressing Ingredients:

• 4 tbsp extra virgin olive oil

• 2 tbsp lemon juice (juice from 1 juicy lemon)

• 2 tbsp balsamic vinegar

• 2 tsp chopped fresh mint leaves

• Salt and pepper to taste

Directions:

• Place arugula in a salad bowl

• Whisk together all salad dressing ingredients (taste and adjust accordingly) and then toss with the arugula.

• Cut away the peel and white membrane from grapefruit. Cut between inner membranes to release grapefruit segments. Place on top of the dressed arugula.

• Halve and pit the avocados. Cut into ¼-½ inch slices (lengthwise). Place on top of the arugula and grapefruits.

• Sprinkle with fresh mint leaves and serve!

Roasted Cauliflower Winter Salad with Lemon Tahini Dressing

This vegetable was featured as an “Ingredient of the Week” for good reason! Not only is it packed with nutrients, it’s incredibly versatile, hearty, and delicious.

Health Benefits:

• Cauliflower is a cruciferous vegetables family — along with broccoli, cabbage, kale, and brussels sprouts, which are all known for their high levels of phytochemicals, which are natural antioxidants

• They are correlated with the prevention of many chronic diseases, such as cardiovascular diseases, diabetes, neurodegenerative disorders, and many forms of cancers

• They reduce inflammation (main cause of chronic disease) by lowering oxidative stress

• They are chock full of beneficial vitamins and minerals, like vitamin C and vitamin K

• They are beneficials for digestion and detoxification

Recipe inspiration: Roasted Cauliflower Winter Salad with Lemon Tahini Dressing. Again, I love roasted cauliflower on its own, roasted simply with olive oil, salt, and pepper, and occasionally some cumin if I’m feeling adventurous.

However, given that I am somewhat obsessed with tahini dressing and, this salad has become a winter staple.The variety of flavor profiles and texture makes it impossible to resist. The peppery arugula mixed with the caramelized roasted onions and cauliflower, the brininess from the capers, and the sweetness from the dates, brings perfect balance to this dish. Every bite is unique and packed with flavor, leaving you wanting more. I love the crunch of the pumpkin seeds and the creaminess of the tahini dressing. It’s the perfect main course, if you want to add some roasted chicken and/or avocado for a little more substance. It’s also excellent when served as a side dish.

Ingredients (serves 4 as a side)

For the Salad:

• 1 large head of cauliflower, cut into florets

• 2 large handfuls of arugula

• 1 red onion, cut in half, and then cut into ⅛ in. thick slices

• ¼ cup of toasted pumpkin seeds

• 2 tbsp capers, drained

• 3 dates, pitted and chopped

• 3 tablespoons avocado oil

• Salt and pepper to taste

Tahini Dressing Ingredients:

• ¼ cup tahini

• Juice of 1 ½  lemons

• 1 ½  tbsp extra-virgin olive oil

• ¼ teaspoon sea salt

• ¼ tsp pepper

Directions:

• Preheat oven to 400 degrees

• Coat cauliflower and red onion in avocado oil, salt, and pepper

• Place on baking sheet and roast in the oven for 25 minutes or until lightly browned

• Meanwhile, whisk together all ingredients for tahini dressing, adding warm water if necessary, to create a somewhat liquidy consistency

• Assemble the remaining ingredients in a bowl- arugula, capers, dates, and pumpkin seeds

• Once cauliflower and red onion is cooled, add to salad, toss with dressing, and enjoy!

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)

Roasted Butternut Squash and Red Onion

Another super simple and flavorful side to add to your Thanksgiving meal plan! Maybe you are sensing a pattern here; I love great tasting food, but I don’t feel the need to slave over a dish for hours and hours. My thoughts are, as long as you have high quality, local, and seasonal ingredients (as often as possible), you should only use a handful of other ingredients so as to highlight and enhance the flavors, rather than cover them up! That, and, there’s many other things I need to do throughout the day and can’t spend it all in the kitchen. Pretty sure that’ll resonate with most of you :)

For this side dish, any type of squash will work, but my favorite are butternut and delicata. The smooth, buttery flavor of the squash compliments the sweetness of the roasted onion. Not only does it taste great, but it looks great too!

Easy substitutions:

• You can swap the red onion for a yellow onion

• You can simply roast the squash with coconut oil and a sprinkling of cinnamon for a sweeter flavor profile

• You can try roasting the squash with apple, cinnamon, and sage as well!

Ingredients

• 1 medium/large butternut squash

• 1 large red onion

• 2 tbsp avocado oil

• 2 tbsp fresh rosemary (or 1 tbsp dried)

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Cut off ends of butternut squash and carefully slice the skin away

• Halve the squash, scoop the seeds, then cut into ¼ inch pieces

• Peel and halve the red onion; cut into ¼ inch wedges

• Drizzle with avocado oil

• Add salt, pepper, and rosemary

• Bake for 45 mins or until browned and soft when poked with a fork

Preparing the squash

Roasted and ready to be served

Accompanied here by grilled steak, chimichurri sauce, broccoli, rustic bread, and salad

Brussel Sprouts with Bacon, Lemon, and Capers

This Thanksgiving side is so quick to make, and so flavorful! It uses all the fall flavors, for a tangy and savory dish. The fat from the bacon adds a smoky and salty flavor that can’t be beat. It’s balanced by the acidity of lemon and capers for a full-bodied, yet guilt-free taste. There are many substitutions you can make to adjust the flavor and make it your own. For example, you can skip on the lemons and capers, and then garnish with fresh pomegranate seeds. You can also sub pancetta for bacon, or maybe even toss the end product in a light white wine vinaigrette! One thing to keep in mind is that this recipe serves about 4 people, so you might want to double it for a larger crowd!

Ingredients

• 15-20 medium sized brussel sprouts

• 4 strips of good quality bacon

• One lemon, halved

• 2 tbsp avocado oil

• 2 tbsp of capers, drained

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Chop ends off brussels and halve them

• Cut strips of bacon into ¼ inch slices

• Slice half of the lemon into wedges

• Assemble all ingredients in baking dish

• Drizzle with avocado oil

• Squeeze the juice of half a lemon over mixture

• Add salt and pepper

• Roast for 40 minutes

• Add capers

• Roast another 5 minutes or until sprouts and bacon look browned and crispy

Ready to go in the oven

Crispy, roasted, and ready to eat!