Beet Hummus

I went to Tartine the other day for lunch and was obsessed with their beet hummus because it was a beautiful pink hue, but it also tasted delightful! I decided to go ahead and try my own version at home and here it is! It tastes great, takes 5 minutes to make, and will brighten up any crudite platter :)

Ingredients:

• 1 raw medium/large beet, peeled and diced

• 1 cup cooked chickpeas (canned is fine)

• 3 tbsp olive oil

• 2 tbsp tahini

• 2 tbsp water

• Juice from ½ lemon (about 2 tbsp)

• ½ tsp salt

Directions

• Add all ingredients to a blender or food processor and blend until smooth. Add extra salt if needed! 

• Serve with fresh vegetables, crackers, or slices of crusty bread

Quinoa and Apple Stuffed Acorn Squash

I love cooking with acorn squash. Not only do they taste great, but they are so versatile and easy to work with. You can simply chop them into chunks and roast them in the oven with salt and pepper, but my favorite way to prepare them is by stuffing them with a flavorful combination of whole grains and veggies. I probably make some version of stuffed squash (I love trying heirloom varieties, like Thelma Sanders squash and Carnival squash, that I find at local farmers markets too) every other week in the fall. It’s such a warming and comforting dish that feels sophisticated, yet is not labor intensive. Stuffed acorn squash can be a hearty vegetarian main course, or you can easily add some ground turkey or chicken sausage if you feel like you need a little meat.

Ingredients:

A chicken sausage brand I recommend

• 2 acorn squash

• ½ cup quinoa, dry

• 4 chicken sausages, chopped into ¼ inch pieces (omit for vegetarians)

• 1 shallot, chopped finely

• 2 cloves of garlic, minced

• 1 tbsp avocado oil

• 1 tbsp olive oil

• 1 tbsp fresh thyme, chopped

• 1 tbsp fresh rosemary, chopped

• 2 apples, diced

• 1 cup vegetable broth

• Salt and pepper to taste

Directions:

Preparing the squash

• Preheat oven to 425 degrees F

• Prepare the acorn squash by trimming the ends to make them flat. Then cut them in half horizontally and scoop out the seeds. Drizzle with avocado oil and sprinkle with salt. Place them on a baking sheet with the cut sides facing down. Bake until they are easily pierced with a fork, about 35-40 minutes. 

• Meanwhile, cook the quinoa. Rinse the quinoa and then place it in a small pot with 1 cup of vegetable broth. Bring to a boil, and then simmer (covered) until all the broth has been absorbed, about 12-15 minutes. Remove the pot from the heat, and fluff the quinoa with a fork. 

• In a medium/large skillet, cook the chicken sausages over medium heat until starting to brown, about 5-7 minutes. Remove them from the skillet and set aside.

• Add olive oil to the skillet along with shallots and a sprinkling of salt. Cook, stirring every so often, until shallot begins to soften, about 5 minutes. Add in garlic, sage, and rosemary and cook for about a minute, or until fragrant. Add in apple pieces and cook until starting to soften, about 3-5 minutes. Add a splash of vegetable broth to help the apples soften. 

• In a mixing bowl, add the skillet ingredients, cooked quinoa, and chicken sausages. Stir to combine. Taste and add additional olive oil, salt, and pepper to taste. I personally like to add a small amount of additional chopped rosemary and thyme.

• Remove the cooked squash halves from the oven and stuff them with the quinoa mixture, and serve.

Tip: You can easily tweak this recipe and make it your own! For example, add in mushrooms and/or top with toasted pumpkin seeds and goat cheese.

Another tip! Make double the amount of stuffing and enjoy as a quinoa bowl for lunch the next day with some sautéed greens.

Health Benefits of Acorn Squash:

• Acorn squash is an excellent source of vitamin C, which boosts immune function and helps to reduce inflammation

• They are rich in potassium, which helps maintain balanced blood pressure levels and regulates fluid balance in cells and tissues

• They are a high-fiber food, which supports regularity, healthy digestion, and the absorption of nutrients from food.

• Acorn squash is a great source of beta-carotene, which converts to vitamin A in our body, and helps eliminate free radicals and improve eye health

Sources and Additional Reading:

• https://draxe.com/nutrition/acorn-squash-nutrition/

• https://servingjoy.com/health-benefits-of-acorn-squash/

• https://www.organicfacts.net/health-benefits/fruit/acorn-squash.html

Butternut Squash and Cauliflower Soup

This nourishing and warming soup couldn’t be easier to make. Butternut squash adds a nutty flavor here and the coconut milk adds the perfect amount of creaminess. I love the warming spices of cinnamon and cumin, and when paired together, it brings about a subtle spiced earthiness flavor. My recommendation is to make a big batch of this soup and have leftovers for lunches! 

Ingredients:

(serves 4)

• 1 medium butternut squash, peeled and chopped into ¾  inch pieces 

• 1 head of cauliflower, chopped into florets

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 3 cups chicken (or vegetable) broth

• 3/4 cup coconut milk 

• 2 Tbsp coconut oil

• 1/4  tsp ground cinnamon

• ¾  tsp ground cumin

• Salt and pepper to taste

• ¼ cup raw pumpkin seeds, toasted (for garnish)

Directions:

• Heat a large pot over medium heat. Add coconut oil, onion, and and a pinch of salt. Cook for about 10 minutes, stirring every so often, until onions are softened.

• Add the garlic and cook until fragrant, about 1 minute.

• Add cauliflower, squash, and broth. Bring to a boil and then simmer until vegetables are cooked through and are easily pierced with a fork, about 15 minutes. 

• Add coconut milk, cinnamon, cumin, salt, and black pepper. Stir to combine.

• Use an immersion blender or blender and blend until smooth. Taste and adjust seasonings if needed.

• Garnish with a drizzle of olive oil, toasted pumpkin seeds, and a sprinkle of flaky sea.

Optional: Roast the butternut squash and cauliflower before adding to the soup. I made it both ways and didn’t feel that the roasting added that much extra flavor, but it’s up to you!

Pear Maca Ginger Smoothie Bowl

This energy-boosting smoothie is a refreshing way to start your morning! With maca powder, spinach, cauliflower, pear, and ginger, it is packed with nutrients that will leave you feeling nourished and ready to tackle the day ahead of you. Maca is an adaptogen (plant, herb, or mushroom that helps the body adapt to stress and to normalize bodily processes). It’s used to balance hormones, boost libido, and energy. The ginger in this smoothie bowl adds the perfect amount of spice and warmth, along with some powerful health benefits- it stimulates digestion, can improve blood pressure, reduce inflammation, and regulate blood sugar levels.

Ingredients:

Trader Joes has a great, affordable frozen riced cauliflower that I use!

• 1 ripe pear, cored and chopped into chunks

• ½ cup unsweetened almond milk

• ⅔ cup frozen cauliflower

• ½ frozen banana

• 1 cup spinach, packed

• ¼ tsp fresh ginger, peeled and minced

• ½ tsp Maca powder

Toppings (optional)

• ½ banana, sliced

• ¼ cup berries 

• ¼ cup walnuts, roughly chopped

Directions

• In a blender, add in all ingredients and blend until smooth

• Top with banana slices, berries, and walnuts

Health Benefits of Pears:

• They are a great source of vitamin C, which helps fight free radical damage in the body, promotes skin cell renewal, and boosts immune health

• Pears are a high-fiber food, which helps with digestion, can keep you regular, and can also maintain healthy blood sugar levels 

• They are full of antioxidants like polyphenols and flavonoids (mostly found in a pear’s skin), which helps fight inflammation and disease formation

• Pears have a high pectin content, which helps our body remove waste and toxins

Sources and additional reading:

• https://www.healthline.com/nutrition/benefits-of-maca-root#section7

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

• https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-pears/

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

• https://chopra.com/articles/8-incredible-health-benefits-of-ginger

Pumpkin Smoothie

You can have this smoothie for breakfast, but if you’re like me, you’d rather have it for dessert! It tastes like a pumpkin milkshake, but you can fully enjoy it knowing there is no dairy or refined sugars. The banana adds a natural sweetness and the spices make this smoothie/milkshake taste festive and seasonal. Enjoy!

Ingredients:

• 1 banana

• 1 cup frozen cauliflower

• ½ cup pumpkin puree

• ½ cup and 2 tbsp unsweetened almond milk

• ½ tsp pumpkin pie spice

• ⅛ tsp cinnamon

• 1 tbsp almond butter

Directions:

• Add all ingredients to a blender and blend until smooth

Tip! Make this into a smoothie bowl by topping with toasted pecans, coconut, and banana slices with a sprinkling of cinnamon.

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.

Pumpkin Spice Energy Bites

These pumpkin spice energy bites are perfect for when you need a quick energy-boosting snack or you’re rushed for time in the morning and need a quick breakfast. They are loaded with healthy proteins, fats, and fiber, meaning they will satisfy your tastes, help stave off hunger, and keep your blood sugar levels stable. I personally love having one of these with some tea as an afternoon treat. Enjoy!

Ingredients

(makes 10 energy balls)

• 1 ¼ cup old fashioned oats

• ½ cup pecans

• ½ cup pumpkin puree

• ⅓ cup almond butter

• 3 tbsp maple syrup 

• 3 tbsp ground flaxseed

• 1 tsp vanilla extract

• 1 ½ tsp pumpkin pie spie

• Pinch of salt

• 3 tbsp mini chocolate chips (optional)

Directions:

• Pulse the oats and pecans in a food processor or blender. 

• Add pulsed oats and pecans along with the remaining ingredients in a large mixing bowl. Mix until well combined. Chill in the refrigerator for about 10 minutes and then roll into 10 balls. 

• Store in the refrigerator or freezer.

Pumpkin Oatmeal

This is a cozy, warming, and decadent way to start your day. The pumpkin flavor, combined with the warming spices of cinnamon and nutmeg will keep you reaching for this breakfast bowl all fall as temperatures continue to drop. It’s delicious, but it’s also a breakfast that packs a nutritional punch. You read all about the health benefits of pumpkin in my last post - the pumpkin in combination with the fibrous whole grain oats will help keep you feeling full and satiated all morning long. TIP! Use the extra pumpkin (if using canned) in my “Pumpkin Energy Bites” or “Pumpkin Smoothie.”

Ingredients

(serves 2)

• 1 cup rolled oats

• 1 cup almond milk

• 1 cup water

• ¼ cup plus 2 tbsp. pumpkin puree

• 1 tbsp maple syrup

• 1 tsp pumpkin pie spice

• ¼ tsp cinnamon

• Pinch of salt

Directions

• In a small pot, add water, almond milk, and a pinch of salt. Bring to a boil. Reduce to simmer. 

• Add in oats and pumpkin puree. Stir somewhat frequently until oats begin to soften and most of the liquid has been absorbed (about 5-10 minutes).

• Add in the pumpkin pie spice, cinnamon, and maple syrup. Stir to combine. Then serve.

• Optional: Top with banana slices, toasted pecans, and a sprinkle of cinnamon.

TIP! Add a tablespoon of chia seeds or ground flaxseeds for an added nutritional boost and some healthy fats to keep you feeling fuller longer.

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/

Pork Chops over Roasted Apples, Sweet Potatoes, and Brussel Sprouts

I made this the other night as the wind was picking up and the temperature was dropping. It is the perfect fall dinner recipe as it features so many delicious seasonal ingredients. It’s comforting, hearty, and incredibly flavorful. Apple sauce is frequently paired with pork chops, and in this recipe, the sweetness from the roasted apples balance out the savory flavors from the meat and other vegetables. You can swap the veggies around, like substitute butternut squash for sweet potatoes and add in some red onion wedges. Enjoy!

Make sure to generously salt the pork chops while bringing them to room temperature

Ingredients

(serves 2) 

For the Pork:

• 2 bone in pork chops

• 2 tablespoons avocado oil

• Salt and fresh ground black pepper

• 3 cloves of garlic, minced

• 1 rosemary sprig

• ½ cup chicken or vegetable broth

For the Roast Veggies:

The seared pork chops

• 1 large sweet potato, cut into ¾ in. cubes

• 1 ½ cups of Brussel sprouts, quartered

• 2 medium sized apples, cut into ¾ in. cubes

• 1 tbsp fresh thyme, chopped

• 1 tbsp fresh rosemary, chopped

• 2 tbsp avocado oil

• Salt and pepper to taste

Directions:

• Preheat oven to 400 degrees

• Pat pork dry with paper towels and then season generously with salt. Let come to room temperature. Just before cooking, pat dry with a paper towel.

• In a large mixing bowl, combine sweet potatoes, Brussel sprouts, apples, rosemary, thyme, avocado oil, salt and pepper. Spread veggies on a large baking sheet and roast for about 50 minutes or until browned and crisp. 

• While veggies roast, heat the avocado oil in a large cast-iron skillet over medium high heat. Once very hot, add the pork and sear on both sides (about 2-3 minutes a side). 

• Transfer pork to the oven and roast for 7-10 minutes or until an internal thermometer reads between 145 and 150 degrees F.

• Remove pork from skillet and let rest for about 10 minutes

• Place the skillet (with pork juices) over medium heat, add broth, garlic and rosemary sprig until reduced by half, about 5 minutes.

• Slice the pork, and serve over roasted vegetables. Spoon sauce on top. 

Before roasting….

After roasting…

Apple Cinnamon Oatmeal Bowl

This breakfast dish is so cozy and comforting. It’s absolutely perfect for that crisp fall morning, where you’re craving something that’s warming. This oatmeal tastes delicious and it’s full of healthy fats and protein with the coconut oil, flaxseed or chia seed, and almond butter to help keep your blood sugar levels balanced and your energy up all day!

Ingredients

(serves 1)

• ½ cup rolled oats

• ½  cup water

• ½  cup unsweetened almond milk

• 1 tbsp chia seeds or ground flaxseed

• 2 tsp coconut oil

• ½ tsp cinnamon

• 1 organic, crisp apple, diced

• 1 tbsp almond butter

Directions:

• Heat coconut oil in a medium sized saucepan over medium heat.

• Add in the ¾ of the apples and sauté for about 3-4 minutes. Stir in the cinnamon.

• Add in oats, water, almond milk, chia seeds or ground flaxseed, and a pinch of salt. Stir and bring to a boil. Then reduce to a simmer and let cook for 5-10 minutes, stirring every so often until oats are cooked and have absorbed most of the liquid.

• Remove oatmeal from heat and ladle into a bowl.

• Top with 1 tbsp almond butter, the remaining apple pieces, a sprinkle of cinnamon and a drizzle of honey or maple syrup for added sweetness (optional)

Note: This recipe is easy to double, triple, or quadruple. Plan ahead and make some for the week to store in the fridge and then reheat for easy breakfasts!

Health Benefits of Apples:

• Apples contain pectin, a type of fiber that acts like a probiotic, which helps promote good bacteria living in our large intestine.

• They are a high fiber food, which helps with digestion and regulating bowel movements

• Apples are a great source of vitamin C, which fights free radical damage and boosts immune health

• Apples are one of the best natural sources of boron, a mineral that is important for building strong bones, muscle mass and for brain function

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-apple.html

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

• https://www.medicaldaily.com/5-health-benefits-eating-apples-427297

Simple Green Curry

Served over brown rice with shrimp

I LOVE curries and used to order Thai takeout once a week to satisfy this obsession. I eventually tried making my own and realized how easy it was and how much better I felt afterwards. Take out Thai food is typically made with highly refined oils that can lead to inflammation and bloating. When making curries or other Thai food at home, you can control what goes into your dish and know exactly what you’re eating. I’ll often make veggie-heavy curries when I’m not in the mood for meat because I find them deeply satisfying and filling, especially when served over brown rice. Hope you enjoy!

Ingredients:

(Serves 2-4)

• 1 eggplant, sliced into 3/4 inch pieces

• 4 zucchini, cut into 1 inch slices

• 1 cup of mushrooms, cleaned and roughly chopped

• 2 cups of spinach leaves

• 1 medium yellow onion, chopped

• 1 tbsp coconut oil

• 1-inch piece of ginger, peeled and chopped

• 2 garlic cloves, minced

• 1 lemongrass stalk, outer layers removed and cut into 4 pieces

• 3-4 tablespoons Thai Green Curry Paste (I use Thai Kitchen because it’s easy to find or this one when I can find it because it has a lot more heat)

• 1 14 ounce can of full fat coconut milk

• 1 cup water

• Juice from 1 lime

• Salt and pepper to taste

Directions:

Here it is with cauliflower in place of zucchini.

• Warm a pot over medium heat. Add coconut oil, onions, and a pinch of salt. Cook and soften for about 10 minutes, stirring occasionally

• Add ginger and garlic and cook for two minutes, stirring frequently

• Add curry paste and stir for about 1 minute

• Pour in the coconut milk and water. Add the lemon grass. Stir.

• Add all vegetables except for spinach and bring the the mixture to a simmer. Cover with a lid and cook for about 15-20 minutes or until vegetables are cooked through. Add spinach and stir until wilted. Add lime juice.

• Taste and adjust seasonings: add salt, red pepper flakes or more lime juice if needed

• Serve

Serving suggestions: Serve over brown rice and garnish with basil and lime wedges

Additional Notes: You can substitute other veggies too, like cauliflower, sweet potato, and chickpeas. You can also throw in some shrimp or other protein. Shrimp only takes about 4 minutes to cook through so add it at the end!

Easy Gazpacho

This gazpacho recipe couldn’t be simpler! All you need is a high powered blender, like a Vitamix, and you can have this soup ready to go in 5 minutes, seriously! It’s October, and somehow we are still getting delicious tomatoes in our CSA farm box and from the farm stands in and around San Francisco. Not complaining! Since we’ve also been having hot days and warm nights, I decided to try a gazpacho recipe, and it is perfectly tangy and refreshing. One thing to note: QUALITY of ingredients really matters here. When preparing a fresh, cold soup featuring fresh vegetables, it’s important to try to use organic, local, and ripe ingredients. You will definitely notice a difference in flavor.

You can try some yellow heirloom tomatoes and a yellow bell pepper if you want to try for a yellow gazpacho. When I first made this, I made the mistake of combining red and yellow tomatoes, with a yellow bell pepper, and while it still tasted great, the color was not appealing at all!

Ingredients:

(serves 4-6)

• 1 small/medium cucumber, seeded and roughly chopped

• 5 large ripe tomatoes, cored and roughly chopped

• 2 garlic cloves, roughly chopped

• 1 red bell pepper, cored and roughly chopped

• 1 shallot, roughly chopped

• 1/2 cup fresh basil leaves

• 1/4 cup good quality olive oil

• 3 tbsp red wine vinegar

• 1 tsp fine sea salt

• 1/2 pepper

Directions:

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

• Chill the soup for about 1-2 hours before serving. Taste and adjust seasonings if needed.

• Garnish with a drizzle of olive oil, fresh basil, cilantro, cherry tomatoes, or just have it plain!

Butternut Squash Fall Harvest Salad

While I love all types of squash, butternut squash is probably my favorite. There is something indescribably satisfying about the sweet and nutty flavor that feels so autumnal. Having some roasted butternut squash soup while sitting outside on a crisp fall afternoon admiring the fall foliage sounds like paradise to me :)

I enjoy butternut squash in all forms, whether it’s in a soup, simply roasted on its own, or part of a delicious salad such as my Fall Harvest Salad, pictured here. To be honest, the photo does not do it justice. This is one of my favorite recipes I’ve created - I want to make it again and again! Every bite is bursting with complexity of flavor and texture, with the sweet and nutty butternut squash, tart apples, creamy avocado, and crispy pumpkin seeds. The tangy dressing (and goat cheese if using) is the perfect binding ingredient, elevating the flavor profiles of each component to this salad. It’s hearty, filling, and full of health-boosting nutrients. This is sure to be a crowd pleaser!

Ingredients:

(Serves 4)

Served here with roast chicken

• 1 medium butternut squash, peeled and cut into 3/4" cubes 

• 1 large bunch of Tuscan kale, stemmed and leaves chopped

• 2 cups arugula (about 1 large handful)

• 1 apple, diced

• 1 avocado, diced

• ¼ cup raw pumpkin seeds

• 2 tbsp avocado oil

• ¼ cup goat cheese (optional) 

For the vinaigrette:

• 3 tbsp fresh lemon juice 

• 1 tbsp apple cider vinegar

• 3 tbsp olive oil

• 2 tsp Dijon mustard

• 2 cloves garlic, smashed and peeled

• Salt and pepper to taste

Directions:

• Preheat oven to 425°F. 

• On a baking sheet, toss squash with 1-2 tbsp avocado (or olive) oil, salt and pepper

• Roast for 45 minutes, tossing once midway.

• While squash is cooking, place pumpkin seeds on a small baking sheet and roast in oven for about 5 minutes, or until golden brown. Remove from oven and let cool.

• Make dressing by combining garlic, Dijon mustard, apple cider vinegar, olive oil, lemon juice, ¼ tsp salt and ¼ tsp pepper in a jar. Shake to stir. Remove garlic cloves just before using.

• In a large serving bowl, combine kale with ½ of the dressing. Massage kale with dressing for about 2 minutes or until kale starts to soften. Taste and add more dressing if needed. 

• Once squash is cooled, add ¾ of it to the bowl, along with the apples, avocado, and arugula and mix all together. Add a little more dressing if needed. Top with pumpkin seeds and goat cheese (if using) and serve!

Tip #1: Double the salad dressing so you have it for the week!

Tip #2: With any extra butternut squash and pumpkin seeds, add them to a brown rice or quinoa bowl for lunch or dinner the next day!

Health Benefits of Butternut Squash:

• One cup of butternut squash has over 400 percent of your Daily Value (DV) of Vitamin A, which benefits healthy eyesight and a healthy immune system

• One cup of it contains about half of your daily dose of vitamin C, which supports our immune system and promotes healthier skin

• Butternut squash promotes bone health with the high potassium and manganese content 

• It contains significant amounts of vitamin B6, which is essential for the proper functioning of our nervous and immune systems. 

Sources and additional reading:

• https://www.organicauthority.com/health/8-incredible-nutrition-and-health-benefits-of-butternut-squash

• https://draxe.com/nutrition/butternut-squash-nutrition/

• http://www.wholeliving.com/134734/power-foods-butternut-squash
  
  
  

Almond Butter Banana Oat Bars

These almond butter banana oat bars are super quick to whip up, only use a handful of ingredients, and are perfect for a grab-and-go breakfast, as they are loaded with fiber, protein, and healthy fats. I also love them for a little sweet treat after dinner. These bars are made with simple ingredients you can trust, rather than granola bars that are marketed as “healthy” in stores, but have a long list of refined and processed ingredients.

Ingredients:

• 3 ripe bananas

• 1 1/2 cup old fashioned oats

• 3/4 cup creamy natural almond butter

• 3 tbsp ground flaxseed

• 3 tbsp maple syrup

• 2 tbsp coconut oil, melted

• 1 tsp cinnamon

• 1/4 teaspoon salt

Instructions:

Ready to go into the oven!

• Preheat oven to 350 degrees F. Coat a 8 inch square pan with small amount of coconut oil or use parchment paper

• In large bowl, mash bananas with a fork. Then mix in coconut oil, almond butter, ground flaxseed, and maple syrup.

• Stir in cinnamon, salt, and oats.

• Pour batter into pan and spread evenly.

• Bake for 25- 30 minutes and allow to cool. Slice into 8 bars.

Fig and Ricotta Crostini

Just before being served at book club. The photos without the balsamic drizzle looked slightly better, but the balsamic really makes it!

I love figs, but I honestly never tried a fresh fig until I moved to California. As a kid, I ate a lot of Fig Newtons, but I don’t think I had any clue what a real fig fruit actually looked like! A few years ago, I remember going into work one day and a co-worker had brought in a bowl of fresh figs from his fig tree, and I was obsessed. They are great to just snack on, but they are also amazing when paired with tangy and acidic flavors. Try making fig and goat cheese bites, add them to a salad with toasted nuts, or enjoy them over some greek yogurt with a drizzle of honey and sea salt for a satisfying dessert! 

Here is a super simple fig recipe that is a real crowd pleaser when served as an appetizer at a dinner party. It’s bursting with flavor, yet it couldn’t be easier to prepare! 

Ingredients

(serves 8)

• 8 slices whole grain fresh bread, about ½-in. thick, grilled or toasted

• 8 large ripe figs, thinly sliced

• ½ cup whole-milk ricotta cheese

• 3 tbsp aged balsamic vinegar

• 3 tbsp good quality olive oil

• Flaky sea salt, like Maldon

Directions

With the delicious balsamic drizzle :)

• Grill or toast the bread slices

• Once cooled, drizzle each slice with olive oil

• Spread about 1 tbsp ricotta cheese on each slice

• Sprinkle flaky sea salt on top

• Top with fig slices

• Drizzle with balsamic vinegar

Note: The amount of cheese, olive oil, balsamic, and figs that you top your toast with depends on the size of your bread and how topping-heavy you want to go! Enjoy :)

Health Benefits of Figs:

• They are an excellent source of fiber, which aids in digestion and helps relieve constipation

• Figs are rich in antioxidants, which helps combat oxidative stress and slow down the aging process

• Figs help boost the immune system with their natural antibacterial and antifungal properties

• They are high in potassium, which helps with overall heart health and managing blood pressure

• Since they are quite sweet, with high levels of natural sugar, they are best enjoyed in moderation
  

Sources and Additional Reading:

• https://draxe.com/nutrition/fruit/figs-nutrition/

• https://www.naturalfoodseries.com/11-benefits-figs-anjeer/

• https://nutritiontribune.com/health-benefits-of-figs/

Cilantro Lime Avocado Vinaigrette

This dressing is a great way to spice up a salad or quinoa/rice bowl!

Ingredients

• 1 bunch fresh cilantro, washed and dried and stems removed

• 1 garlic clove, smashed and roughly chopped

• Zest from one lime

• Juice from 2 limes

• 1 tsp maple syrup or honey

• ½ tsp sea salt

• ¼ tsp pepper

• ⅓ cup extra-virgin olive oil

• 1 avocado, diced

• 2 tbsp water

Directions:

• Add all ingredients to a blender and blend until smooth

Beet and Berry Smoothie

When I was at my older sister’s house a few months ago, she made her kids (ages 5 and 3) pink smoothies as a snack. I thought it was such a smart idea to entice her kids with colorful smoothies in order have them get some nutrient-dense fruits into their bodies! If you put a banana or a date into a smoothie, the natural sweetness will cover up any “veggie flavor.” I don’t remember exactly how my sister made her smoothie, but it inspired me to create my own version. I use beets to give this smoothie a rich pink color, plus they are anti-inflammatory and support detoxification in our livers. For the beets, no need to cook them. I just peel one, chop it up, and throw it into my blender.

Ingredients

(serves 1)

• 1 medium sized beet, peeled and roughly chopped (or 1 cup frozen beets)

• 1 cup frozen organic strawberries

• ½ cup unsweetened almond milk

• ½ banana

• 2 tsp ground flax seeds

Instructions

• Place all ingredients in a blender and blend until smooth

• Top with sliced bananas and cinnamon (optional)

You can always improvise! You can add a scoop of almond butter or some protein powder to make it more filling! You can even add a few dashes of cinnamon to create a more warming flavor. To make this smoothie sweeter and more appealing to your children, try adding a full banana instead of just half. Enjoy!

Delicata Squash with white beans, red onion and arugula

I love squash season!! They might just be my favorite vegetable, and we just started getting these delicata squash in our farm box, so I am pretty excited! Delicata squash is hearty, sweet, and super satisfying - plus they are so easy to prepare. No need to peel the skin - just slice and roast! Often times I will just roast them on their own with some oil, salt, and pepper (and maybe a dash of cinnamon) and enjoy them as they are or add them to a salad, but this delicata squash dish adds a little flare and a lot of taste, while still keeping things easy and simple.

This dish is quite starchy and carb-heavy with the squash and white beans, so I would pair it with a protein (like chicken, fish, etc…) for a super easy weeknight meal. You can also just eat a larger portion of this for your entire meal, as it includes a good amount of protein, fiber, and greens. Maybe just add in a little extra peppery arugula!

Ingredients:

(serves 4 as a side)

• 2 medium delicata squash

• 1 red onion, peeled and cut into thick wedges

• 2 cups arugula

• 1 15 ounce can can white beans (like cannellini), rinsed and drained

• 3 tbsp of avocado oil (or oil of your choice)

• 3 oz crumbled feta or goat cheese (optional)

For the dressing:

• Zest and juice from 1 lemon

• 1 tbsp minced shallot

• 2 tbsp apple cider vinegar

•  2  tsp Dijon mustard

•  6 tbsp extra-virgin olive oil

• Salt and pepper to taste

Instructions:

preparing the squash

• Preheat oven to 425 degrees F

• Slice delicata squash in half, lengthwise, scoop out seeds and slice into ½ inch half moon slices

• Coat squash and red onion in avocado oil, salt, and pepper. Roast for about 40 minutes, or until browned. Toss at the halfway point.

• While squash and onion roasts, make the dressing by whisking together olive oil, lemon juice, lemon zest, shallot, dijon mustard, salt and pepper

• Once squash and onions are ready, let cool, then add to a serving bowl, along with arugula, white beans, and dressing. Toss and top with goat cheese or feta (optional) before serving.

Health Benefits of Delicata Squash:

• One cup of delicata squash contains 59 percent of the DV for vitamin A!

• It is one of the few vegetarian sources of omega-3 fatty acids, which can help reduce inflammation 

• Delicata squash is also a great source of vitamin C, which will help boost your immune system

• It contains high amounts of B vitamins, which can help improve energy levels

• Delicata squash has a good amount of dietary fiber, which aids in digestion

Sources and additional reading:

• https://drhealthbenefits.com/food-bevarages/vegetables/health-benefits-delicata-squash

• https://www.davidwolfe.com/delicata-squash-benefits/

Cantaloupe and Cucumber Salad

This summer salad is so incredibly refreshing because both cucumber and cantaloupe have high water contents and are super hydrating. Additionally, while this dish is incredibly simple and only has a small handful of ingredients, it packs a flavorful punch. The cantaloupe (make sure it’s ripe!) is so delicate and sweet, the cucumber is crisp and earthy, and the simple dressing brings a bit of tang with the acidity. I also love the fresh basil (I used baby basil from the garden, but regular basil or even mint would be great too), which I feel brings it all together. This salad would also be great with some high quality, salty feta crumbled on top. Paired with a cool, crisp glass of wine, and you have yourself a popular starter or side dish this summer/early fall!

Ingredients:

(serves 6)

• 1 medium sized ripe cantaloupe

• 4 small/medium sized cucumbers

• 1 tbsp fresh chopped basil

• Juice from 1 lime

• 2 tbsp olive oil

• 1 tbsp white wine vinegar

• Salt and pepper to taste

Directions:

• Cut the melon in half and scoop out the seeds. Cut the rind away and chop melon into thin 2 inch long slices

• Cut cucumbers on a diagonal to create similarly sized pieces.

• Whisk lime juice, olive oil, vinegar, salt and pepper until combined.

• Arrange cantaloupe pieces on the bottom layer of a serving dish. Top with cucumber slices and basil. Drizzle the dressing on top and serve!
  

Health Benefits of Cantaloupe:

• Cantaloupe is one of the highest fruit sources of beta-carotene, an antioxidant that converts into vitamin A in the body

• They are an excellent source of vitamin C, which boosts your immune system and protects against damage from free radicals

• They are super hydrating with their high water and electrolyte content, so they make a great snack or post-workout treat

• Their high percentage of water helps keep things moving in the digestive tract and detoxify the body by helping to remove toxins and waste.

• They are an alkaline food, which can help balance the PH levels in the body, and that can prevent inflammation and disease formation.

Sources and additional reading:

• https://www.medicalnewstoday.com/articles/279176.php

• https://draxe.com/nutrition/fruit/cantaloupe-nutrition/

• https://www.wellandgood.com/good-food/benefits-of-cantaloupe/