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EAT WELL RECIPES

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Blueberry Baked Oats

From Good Food

Oats and blueberries it also pack a serious nutrition punch that’s good for the body and the mind. Blueberries are rich in antioxidants and folate which support the production of serotonin, dopamine and norepinephrine – key brain chemicals involved in mood regulation and balance. Oats also offer a great source of slow-release energy which helps to stabilize mood and blood sugar levels throughout the day.

Click here to get the Measurement Conversions from Metric

Ingredients
500ml almond milk
200g whole oats
2 tbsp almond butter
1 tsp baking powder
1 egg, beaten
1 small ripe banana, mashed
½ tsp almond extract or 1 tsp vanilla extract (optional)
450g blueberries, plus extra to serve
30g whole, skin-on almonds, roughly chopped
milk or fat-free yogurt and honey, to serve (optional)

Method
STEP 1
Heat the oven to 200C/180C fan/gas 6. Mix all of the ingredients together in a large bowl.

STEP 2
Tip the mixture into a 2-litre ovenproof dish, then bake for 30-35 mins until piping hot in the middle. Serve warm with a little milk or yogurt, honey and extra blueberries, if you like.

MORE RECIPES TO HELP YOU EAT WELL

STRAWBERRY NICE CREAM!

From Eating Well

May is National Strawberry Month! This luscious strawberry nice cream is a wonderful healthy ice cream alternative. It’s all fruit, dairy-free, vegan and contains no added sugar, but is bursting with sweet berry flavor.

Ingredients
1 pound fresh strawberries
2 medium bananas
1 tablespoon fresh lemon juice

 

Directions
Hull and coarsely chop strawberries. Peel and coarsely chop bananas. Spread the strawberries and bananas on separate sides of one baking sheet or on two sheets. Freeze until solid, at least 12 hours.

Let the strawberries thaw at room temperature for 15 minutes. Transfer to a food processor; pulse until finely chopped, about 10 pulses. Add the frozen bananas and lemon juice; process until smooth, 1 to 1 1/2 minutes, adding up to 1/4 cup cold water if needed to achieve desired consistency, stopping to scrape down sides of bowl as needed. Serve immediately or, for a firmer texture, transfer to a freezer-safe container and freeze for up to 30 minutes.

¼ cup ice-cold water, as needed.

ASPARAGUS QUICHE

From The Pioneer Woman

It’s a real celebration of spring flavor! And a perfect Mother’s Day treat.
With tender-crisp asparagus, green onion, fresh dill, and salty crumbled feta, this asparagus quiche is like a celebration on your plate!

Ingredients
1 refrigerated pie crust (from a 14-oz. box)
1 tbsp. plus 1 tsp. kosher salt
12 oz. fresh asparagus, trimmed
5 large eggs
1/2 c. whole milk
1/2 c. sour cream
1 tbsp. dijon mustard
1 tbsp. chopped fresh dill
1/2 tsp. ground black pepper
4 oz. crumbled feta cheese
3 green onions, thinly sliced

 

Directions
1. Preheat the oven to 425°F.
2. Fit the pie crust into a 9-inch pie plate (not deep dish). Fold the edges of the crust under and crimp as you like. Place the crust in the refrigerator for 30 minutes (or freezer for 15 minutes).
3. Line the inside of the crust with parchment paper, then fill it with baking weights or dried beans. Bake until the edges of the crust are very lightly golden, 14 to 17 minutes. Remove the pie weights and parchment paper. Return the crust to the oven and bake until the crust is dry and lightly golden all over, 5 to 8 minutes more. Allow the crust to cool slightly on a wire rack.
4. Meanwhile, in a medium saucepan, bring 6 cups of water to a boil. Add 1 tablespoon of salt and the asparagus. Cook until crisp-tender, 2 to 3 minutes. Drain, and immediately place in ice water to stop the cooking process. Drain again, and dry very thoroughly. Slice 6 asparagus in half lengthwise. Cut the remaining asparagus crosswise into 1-inch pieces.
5. Reduce the oven temperature to 325°F.
6. In a large bowl, whisk together the eggs, milk, sour cream, mustard, dill, pepper, and the remaining 1 teaspoon of salt. Sprinkle the 1-inch sliced asparagus, cheese, and green onion into the prepared crust. Pour the custard over the vegetables. Arrange the lengthwise sliced asparagus on top of the custard, overlapping if necessary. Bake until set in the center and slightly puffed at the edges, 45 minutes to 1 hour.
7. Allow to cool for at least 40 minutes before slicing with a serrated knife. Serve warm, at room temperature, or chilled.

ROASTED SWEET POTATO KALE FRITTATA

From Eating Bird Food

This sweet potato kale frittata is a quick and easy healthy meal that can be whipped up in less than 35 minutes and served for breakfast, lunch or dinner.

Ingredients

3 teaspoons avocado or olive oil, divided
1/2 cup red onion, sliced or chopped
1 clove garlic, minced
1 1/2 cups de-stemmed kale, chopped
1 Tablespoon fresh thyme, plus more for topping
8 eggs
1/4 teaspoon sea salt
2 ounces soft goat cheese
2 cups sweet potatoes, chopped into bite-size pieces
hot sauce, for topping

Instructions

Preheat oven: Preheat the oven to 375ºF.

Roast sweet potatoes: Spread chopped sweet potatoes on a baking sheet with 1 teaspoon of oil. Toss and then roast for about 20 minutes or until tender.
Roasted sweet potato chunks on a sheet pan.

Sauté veggies: In the meantime, melt remaining 2 teaspoons oil in an ovenproof skillet over medium heat. Add the onion and garlic and sauté until tender and golden, 8 to 10 minutes. Add the kale and thyme cook for another minute, until kale has just wilted. Remove from heat and add roasted sweet potatoes once they’re done.
Sautéed kale and onion in a skillet.
Beat eggs: Crack the eggs into a large bowl, add the salt and beat well with a fork.
Whisking eggs in a large bowl with a fork.

Add to skillet: Pour the beaten eggs into the skillet and use the fork to press the vegetables down into the egg mixture so that the eggs cover the veggies completely. Crumble the goat cheese over the top, then place the pan in the oven and bake until the center is set and lightly golden, 10 to 15 minutes.
Kale frittata in a skillet before being baked.

Serve: Cut into wedges and serve warm with a sprinkle of fresh thyme. I also like adding a drizzle of hot sauce on top!

Store: Frittata will keep in the fridge for up to 5 days.

THE ULTIMATE HEALTHY CHOCOLATE TRUFFLES

From Amy’s Healthy Baking

Give this dark chocolate truffle recipe a try for a melt-in-your mouth treat that might be the end-of-the-day stress buster you need!

INGREDIENTS
1 cup (80g) unsweetened cocoa powder (measured like this – and see Notes!)
¼ cup (60mL) unsweetened vanilla almond milk
¼ cup (60mL) pure maple syrup
optional: melted chocolate, for coating, or other coatings

INSTRUCTIONS
Add the cocoa powder to a small bowl. Make a well in the center. Pour in the milk and maple syrup. Stir with a fork until all of the cocoa powder is fully incorporated. (It takes some effort and patience. See Notes!) Chill the mixture for 30 minutes.

Line a baking sheet with wax paper or parchment paper.

Roll the chilled chocolate mixture into 16 balls. (If the mixture sticks to your hands, wipe them with a very lightly moistened paper towel in between rolling each one.) After rolling each one, place onto the prepared baking sheet.

Coat the truffles, if desired (see Notes!), before transferring to an airtight container. Refrigerate until ready to serve.

TOMATO-BACON PIZZA WITH ARUGULA TOPPER – THINK BLT PIZZA!

From My Recipes

Instead of ordering a pizza try this for a healthy spin on this favorite food! What’s better than a bacon pizza? And who doesn’t love a good BLT? Instead of having an arugula salad on the side, put it on top of your pizza for fresh flavor that pairs perfectly with the tomato and applewood-smoked bacon pizza toppings.

Ingredients

1 pound refrigerated fresh pizza dough

Cooking spray

5 applewood-smoked bacon slices

2 cups grape tomatoes, halved lengthwise

½ teaspoon crushed red pepper

1 tablespoon yellow cornmeal

½ cup lower-sodium marinara sauce (such as McCutcheon’s)

¾ cup (3 ounces) shredded part-skim mozzarella cheese

1 cup baby arugula

1 teaspoon extra-virgin olive oil

½ teaspoon white wine vinegar

Directions
Step 1
Preheat oven to 450°.

Step 2
Place dough in a bowl coated with cooking spray; let dough stand, covered, for 15 minutes.

Step 3
Cook bacon in a skillet over medium heat until crisp. Remove bacon; crumble. Add tomatoes and pepper to drippings in pan; cook 2 minutes, stirring occasionally.

Step 4
Sprinkle a baking sheet with cornmeal; roll dough into a 12-inch circle on prepared baking sheet. Spread sauce evenly over dough, leaving a 1/2-inch border. Top with tomatoes and bacon. Sprinkle cheese over top. Bake at 450° on bottom oven rack for 17 minutes or until crust is golden. Combine arugula and remaining ingredients; top pizza with arugula mixture.

RASPBERRY PISTACHIO SMOOTHIE

From The Almond Eater

When stressed we often reach for unhealthy snacks. Chips and Blue Bell ice cream are not the best answer for a stressful day. But this Raspberry Pistachio Smoothie is healthy and yummy. It is salty-sweet perfection and is full of vitamin C thanks to the strawberries and orange.

INGREDIENTS

¾ cup raspberries fresh or frozen
¼ cup strawberries fresh or frozen
½ orange
2 tablespoon pistachios
1 tablespoon honey
¼ cup milk or more as needed; any kind

Instructions
Place ingredients in a blender and pulse until smooth, about 1 minute. Enjoy!

*Ingredients: You can use both raspberries AND strawberries, or just one or the other; can use maple syrup or agave instead of honey to keep this vegan; If you want a THICK smoothie, use frozen berries (you will need to add more milk if you do this)

Try adding yogurt, chia seeds, flaxseed, avocado, spinach, or kale!

TERIYAKI SALMON WITH PICKLED VEGETABLES

From Delish

Omega-3 fatty acids, found in salmon, can prevent surges in stress hormones, pairing this protein with a delicious teriyaki sauce could be considered self-care. Give this easy but healthy and delicious recipe a try!

INGREDIENTS
1/4 cup (60ml) gluten-free tamari (naturally brewed soy sauce)
1 tablespoon caster sugar
2 tablespoons mirin (sweet Japanese rice wine)
1 tablespoon sake or shaohsing (Chinese rice wine)
4 skinless salmon fillets
Steamed rice, to serve
1 teaspoon black or white sesame seeds

PICKLED VEGETABLES
1 Lebanese cucumber, halved, seeds removed, very thinly sliced
100ml rice vinegar
1 teaspoon caster sugar
1 small carrot, cut into thin matchsticks
1/2 daikon radish, cut into matchsticks
2 tablespoons Japanese pickled ginger, shredded

METHOD

  1. Combine the tamari, sugar, mirin and sake in a small bowl, stirring to dissolve sugar. Place fish in a shallow dish, pour over the tamari mixture, then marinate in the fridge for up to 30 minutes.
  2. Meanwhile for the pickled vegetables, place the cucumber in a sieve set over the sink. Sprinkle with 2 teaspoons salt, then stand for 10 minutes. Rinse well, then pat dry with paper towel. Simmer the vinegar and sugar in a pan over low heat for 5 minutes. Cool slightly, then toss with cucumber, carrot, daikon and ginger. Chill while you cook salmon.
  3. Preheat the oven to 180°C. Line a tray with baking paper.
  4. Place salmon on the tray, pour over the marinade and bake for 8-10 minutes until just cooked.

Serve the salmon with rice and pickled vegetables, sprinkled with sesame seeds.

Pasta Primavera

From Food and Wine

Pasta primavera is a Italian dish that derives its name from the season of spring and features a vibrant medley of fresh, colorful vegetables.

INGREDIENTS

  • 1 pound fresh asparagus (medium to thick stalks), trimmed
  • 6 ounces small multicolored carrots (about 12 carrots)
  • 12 ounces uncooked bronze-cut durum wheat tagliatelle pasta (such as Seggiano Organic)
  • 12 tablespoons cold unsalted butter (6 ounces), cut into 1/2-inch pieces, divided
  • 1 tablespoon finely chopped garlic (from 3 medium garlic cloves)
  • 1/4 cup water
  • 1/4 teaspoon kosher salt
  • 4 ounces fresh sugar snap peas, trimmed and thinly sliced lengthwise (about 1 cup)
  • 1 cup fresh pea shoots, plus more for garnish
  • 3/4 ounce Parmigiano-Reggiano cheese, grated with a Microplane grater (about 1/2 cup), plus more for garnish
  • 2 tablespoons chopped fresh chives
  • 2 teaspoons chopped fresh tarragon
  • 1 teaspoon lemon zest plus 2 teaspoons fresh lemon juice (from 1 lemon)

Directions
Using a Y-shaped vegetable peeler, shave asparagus into very thin ribbons to equal 1 cup. Shave the purple carrots (from multicolored carrots) into very thin ribbons to equal 1/2 cup. Shave remaining carrots into very thin ribbons to equal 1/2 cup. (Reserve remaining asparagus and carrots for another use.) Set aside.

Cook pasta in a pot according to master technique (until very al dente, about 3 minutes shorter than package directions call for).

While pasta cooks, place purple carrot ribbons in a fine wire-mesh strainer. Lower strainer into boiling water with pasta, and cook carrots until tender, about 20 seconds. Remove strainer; drain carrots, and set aside. Melt 1 tablespoon butter in a large skillet over medium. Add garlic; cook, stirring often, until fragrant, about 1 minute. Add 1/4 cup water; let come to a simmer. Gradually whisk in 5 tablespoons butter, one piece at a time, waiting until butter is nearly melted before adding the next piece. Stir in salt.

Using tongs, lift cooked pasta from pot and transfer to skillet, reserving cooking liquid in pot. Increase heat under skillet to medium-high. Add snap peas, asparagus ribbons, uncooked carrot ribbons (do not add purple carrot ribbons), and remaining 6 tablespoons butter; cook, stirring and shaking skillet constantly, adding 1/4 cup reserved cooking liquid at a time, until a creamy sauce forms and clings to pasta, 2 to 3 minutes.

Remove skillet from heat. Add pea shoots, cheese, chives, tarragon, and lemon zest and juice, stirring constantly until thoroughly combined and cheese is melted. (Add a little more cooking liquid if necessary to maintain a creamy consistency.)

Remove skillet from heat. Add pea shoots, cheese, chives, tarragon, and lemon zest and juice, stirring constantly until thoroughly combined and cheese is melted. (Add a little more cooking liquid if necessary to maintain a creamy consistency.)

ITALIAN LENTIL SALAD

From Food Network

We’re heading into salad season! Well, we think salads are great for any time of year, but with springtime comes more fresh produce! Enjoy this fresh green lentil-based salad with bell pepper, cucumber, chopped and toasted hazelnuts and grapes.

INGREDIENTS

1 lb(s) green lentils (recommended: Sabarot)
2scallions, chopped
1cup halved seedless green grapes
1cup halved seedless red grapes
1cucumber, peeled, seeded and diced
1red bell pepper, seeded and diced
½cup coarsely chopped, skinned and toasted hazelnuts
2tsp lemon zest (from about 2 lemons)

Vinaigrette
⅓ cup fresh lemon juice (from 1 to 2 lemons)
⅓cup extra-virgin olive oil
½ tsp kosher salt
¼ tsp freshly ground black pepper

DIRECTIONS
Step 1
Bring a large pot of salted water to a boil over high heat. Add the lentils and cook until tender, stirring occasionally, about 18 to 20 minutes. Drain and let cool for 5 minutes. Place lentils and remaining salad ingredients in a large salad bowl.

Step 2
Place the lemon juice in a small bowl. Slowly add the oil, whisking constantly, until combined. Season with salt and pepper, to taste.

Step 3
Pour the vinaigrette over the salad and toss well.

AVGOLEMONO SOUP (AKA GREEK LEMON CHICKEN SOUP)

From Closet Cooking

A light and bright Greek style lemon chicken soup with rice that is thickened with eggs. Enjoy!

Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 25 minutes Servings: 4

Ingredients
1 tablespoon oil
1 onion, diced
6 cups chicken broth or chicken stock
1/2 cup arborio rice
3 eggs, lightly beaten
2 cups cooked chicken
2 lemons, juice and zest
2 tablespoons white miso paste (optional)
salt to taste

Directions
Heat the oil in a pan over medium-high heat, add the onions and cook until tender, about 3-5 minutes.
Add the chicken broth and rice, bring to a boil, reduce the heat and simmer until the rice is cooked, al-dente, about 15-20 minutes.
Slowly pour 1 cup of the hot broth into the eggs while whisking and then slowly whisk the egg mixture into the soup.
Add the chicken, lemon juice and zest and cook to warm, about 5 minutes.
Remove from the heat, mix 1/4 cup of the hot broth with the miso paste and then mix the mixture back into the soup before seasoning with salt.

Option: Add extra vegetables like carrots and celery.
Option: Add garlic.
Option: Add 2 tablespoons chopped fresh dill!

Note: The miso paste is not traditional but an amazing addition!

ONE-BOWL BANANA BREAD OATMEAL CUPS

From Nourished by Nic

These Banana Bread Oatmeal Cups are naturally sweetened and packed with fiber, flavor and even protein! Perfect for an easy and healthy grab-and-go breakfast or snack during the week!

Ingredients

2.5 cups oats

¼ cup collagen *see substitutions below
2 teaspoon baking powder
1 tsp cinnamon
tap here
¼ teaspoon salt
¼ cup maple syrup
1 cup milk
1 medium banana mashed
¼ cup peanut butter
1 egg
⅓ cup chocolate chips

Instructions
Preheat oven to 350F and line a 12 cavity muffin tin.

In a large mixing bowl combine oats, collagen, baking powder, cinnamon and salt. Add in your maple syrup, milk, mashed banana, peanut butter and egg and stir well. Add your chocolate chips and mix once more.

Divide your batter evenly among the cavities of your muffin tin (recipe should make about 12 baked oatmeal cups). *I typically pour about ¼ cup of batter into each cavity.

Bake for about 24-27 minutes or until the top is brown.

Notes
*Collagen sub: add an extra ¼ cup of oats, oat flour or protein powder!
*Store in the fridge in an airtight container for up to a week or freeze and microwave for up to 2 months

VEGAN HOTPOT WITH LENTILS AND MUSHROOMS

From Lazy Cat Kitchen

A healthy vegan comfort food recipe you will love!

INGREDIENTS

150 g / ¾ cup French green lentils (lentilles vertes)*
3 tbsp olive oil, divided
2 banana shallots, finely diced
4 large garlic cloves, finely diced
8 sprigs of thyme, leaves picked
250 g / 9 oz chestnut / cremini mushrooms
125 g / 4½ oz fresh shiitake mushrooms
4 medium starchy potatoes (I used Maris Piper)
1 large carrot, chopped large
30 ml / 2 tbsp soy sauce or tamari
¼ tsp black pepper
1 tsp smoked (sweet) paprika
½ vegan mushroom (or vegetable) stock cube
7 ml / 1½ tsp vegan Worcester sauce
15 ml / 3 tsp balsamic vinegar
120 ml / ½ cup vegan white wine (optional)
2 tsp cornflour / cornstarch dissolved in 1 tbsp water
salt

METHOD

Rinse lentils well and simmer them in plenty of water for about 30 minutes – they should only be partially cooked. Adding a piece of kombu to the cooking water is a good idea if you don’t digest lentils easily. Drain and set aside.

Heat up 30 ml / 2 tbsp oil in a skillet (I used a 26 cm / 10″ cast iron skillet but you can also use a frying pan and transfer the mixture to an oven-proof dish for baking). Add diced shallots and fry until almost translucent, stirring frequently. Add chopped garlic and thyme leaves (reserve some for the topping) and fry for a few more minutes, until shallots are translucent and garlic has softened.

While the shallots are frying, chop your mushrooms into large-medium chunks.

Slice potatoes into 2-3 mm slices and parboil them for 4 minutes. Drain, refresh under cold tap and allow them to cool.

Preheat the oven to 180° C / 355° F.

Add mushrooms to the skillet, sauté them (stirring frequently) until lightly caramelized in places.

Next, add in chopped carrot, cooked lentils, soy sauce, black pepper, smoked paprika, mushroom stock cube dissolved in 240 ml / 1 cup of water, Worcester sauce, balsamic vinegar, wine (if using, otherwise more water). Mix everything very well, taste (adjust the seasoning if necessary, it may need a bit more salt) and stir in cornflour slurry.

Arrange cooled potato slices on top of the lentil-mushroom mixture so that the slices overlap. Cover the top of the dish with a fitting lid or a piece of kitchen foil and bake for 20 minutes.

Remove the hotpot / casserole from the oven and increase the oven temperature to 220° C / 425° F.

Brush the tops of the potatoes with the last tablespoon of olive oil, sprinkle them with leftover thyme, salt and pepper. Return the uncovered dish to the oven and bake for about 30 minutes, until the potatoes are nicely browned.

GREEN VEGAN SALAD

GREEN VEGAN SALAD

From Lazy Cat Kitchen

This green vegan salad is a satisfying combination of the seasonal green vegetables, quinoa and salted almonds brought together by a tangy basil dressing. Gluten-free. Heart-healthy for sure!

INGREDIENTS

100 g / ½ cup quinoa*
250 g / 8¾ oz broccoli (½ medium)
100 g / 3½ oz asparagus
1 medium zucchini
65 g / ½ cup frozen peas or petit pois
100 g / 3½ oz mixed salad leaves
75 g / ½ cup almonds
1 small avocado, sliced
green part of 2 spring onions / scallions, sliced thinly

DRESSING (makes double)

80 ml / 1/3 cup olive oil
flesh and zest half a lemon
15 g / ½ oz basil, mint or both
1 garlic clove
salt and pepper, to taste

METHOD

Rinse quinoa well and place it in a small pot that you have a glass lid for. Add a few pinches of salt and 180 ml / ¾ cup of water, cover with a lid and bring to the boil. Once the water boils, decrease the heat to low-medium and let the quinoa simmer until all the water has been absorbed. To check, tilt the pot slightly, keeping the lid firmly on. If you see no water seeping out from under the grain, switch off the heat and let the quinoa sit (with the lid firmly on) for another 5-10 min to finish off cooking in its own steam. Cool it down completely.

Divide broccoli into small florets, snap wooden ends off the asparagus and cut zucchini into 0.5 cm / ¼” slices.

ROAST: Preheat the oven to 220° C / 428° F. Coat broccoli florets in 2 tsp of olive oil and season. Arrange on a large baking tray. Brush zucchini slices with olive oil on both sides, season and arrange on the same tray. Coat asparagus spears in 1 tsp of oil, season and place on the baking tray. Roast for about 8 minutes, take the asparagus off the tray if ready, carry on roasting broccoli and zucchini for another 5-7 minutes, until cooked through. Alternatively, you could use a griddle pan if you prefer.

STEAM: Bring a large pot of water to the boil and grab a steaming basket. Once the water comes to the boil, steam broccoli for about 5-6 minutes, zucchini slices for about 3 minutes, asparagus for about 3-5 minutes and peas for about 3 minutes. You will need to do the steaming in batches.
If you roasted your vegetables, bring a small pot of water to the boil, cook frozen petit pois or peas for about 3 minutes, drain and immediately refresh it under a cold tap to preserve the color.

Heat up 1 tsp of oil in a small frying pan, once warm add almonds. Toast them for a few minutes until golden and slightly plump, moving them around the pan frequently. Sprinkle with flaky salt before removing from the pan. Allow to cool down and chop roughly.
Put all the dressing ingredients in a small blender (I used Ninja blender for this). Make sure the lemon flesh does not include the bitter pith. Blend until smooth, adjust seasoning to taste.

Arrange all of the salad elements on a large platter, dress with approximately half of the dressing (keep the rest in the fridge, use up in the next few days) and sprinkle with toasted almonds at the end. Pieces of soft vegan cheese, like this almond feta, scattered on top are also a nice addition.

NOTES
*small pasta, like orzo, or chewy grain would work well too.

BLACK BEAN CHILAQUILES

From American Heart Association
Chilaquiles is a traditional Mexican breakfast dish in which crisp tortillas are simmered in salsa or mole sauce and then combined with eggs, queso fresco (fresh Mexican cheese), and beans. In this version, fresh tomato, cilantro, and jalapeño add more flavor. For a spicier dish, leave in the jalapeño seeds.

Ingredients
Servings 4 Serving Size 3/4 cup
• 6 large egg whites
• 2 large eggs
• 1/4 teaspoon salt
• 3 6-inch corn tortillas, stacked, cut into 3/4-inch strips, then cut crosswise into 1-inch squares
• 1/2 cup crumbled queso fresco or farmer’s cheese and 1/4 cup crumbled queso fresco or farmer’s cheese, divided use
• 3/4 cup canned no-salt-added black beans, rinsed and drained
• 1 teaspoon chipotle powder
• 2 teaspoons canola oil
• 1/2 cup chopped onion
• 1 medium jalapeño, seeds and ribs discarded if desired, chopped
• 1 1/2 cups chopped seeded tomatoes
• 1/3 cup chopped fresh cilantro

Directions

1. In a large bowl, using a fork, lightly beat the egg whites, eggs, and salt. Stir in the tortilla squares and 1/2 cup queso fresco.
2. In a small bowl, stir together the beans and chipotle powder. Fold into the egg white mixture. Set aside so the tortillas can soften.
3. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and jalapeño for 3 minutes, stirring occasionally.
4. Stir the tomatoes into the egg white mixture. Pour into the skillet. Cook for 4 to 5 minutes, or until the eggs are set, stirring occasionally. Just before serving, sprinkle with the cilantro and the remaining 1/4 cup queso fresco.

Quick Tips
Cooking Tip: An easy way to chop cilantro is to pull the leaves off the stems, put them in a custard cup or measuring cup, and coarsely snip them with sharp kitchen shears. This method also works well for other herbs, such as parsley and basil.

DARK CHOCOLATE FROZEN BANANA BITES

From Cleveland Clinic

A healthy and feel-good indulgence when you’re craving chocolate!

Made with heart-healthy and mood-boosting dark chocolate, and potassium and vitamin B6-rich bananas, these frozen bites will satisfy your sweet tooth and leave you feeling good.

Ingredients
1 banana
3 ounces dark chocolate, 70% cocoa or greater
1/2 teaspoon instant espresso

Directions
Slice banana into 16 quarter-inch slices.
Skewer each slice with two prong skewers and place on wax paper; freeze for one hour.
Create double boiler by placing metal bowl over saucepan with one inch of simmering water. Add chocolate, espresso coffee and stir continually until 3/4 melted.
Remove bowl from heat and continue stirring until completely melted.
Take banana slices from freezer and dip in chocolate until completely coated, allowing excess chocolate to drip off.
Place on wax paper and refrigerate for 30 minutes.
Serve and enjoy!
Nutrition information (per serving)
Makes 8 servings. Serving = 2 slices

Calories: 80
Cholesterol: 0 mg
Total fat: 5 g
Saturated fat: 3 g
Sodium: 0 mg
Carbohydrate: 8 g
Protein: 1 g
Fiber: 2 g
Sugar: 5 g

BREAKFAST BURRITO

From Love & Lemons

This breakfast burrito recipe is the best way to kickstart your morning. Filled with eggs and fresh veggies, it’s healthy, fun, and easy to make.

1 pound small round yellow potatoes, cut into ½ inch pieces
Extra-virgin olive oil, for drizzling
½ teaspoon smoked paprika
Pinches of red pepper flakes
1 red bell pepper
3 12-inch tortillas
1 cup fresh spinach
½ cup shredded red cabbage, optional, for color and crunch
9 scrambled eggs
¾ cup cooked black beans, drained and rinsed
½ cup pico de gallo
1 ripe avocado
½ cup cilantro leaves
Sea salt and freshly ground black pepper
1 lime, for squeezing
Cilantro Lime Dressing, for dipping

Instructions

Preheat the oven to 425°F and line a large baking sheet with parchment paper. Place the potatoes onto the sheet, drizzle with olive oil, and sprinkle generously with salt and pepper, the smoked paprika, and pinches of red pepper flakes. Toss to coat, spread evenly on the pan, and bake for 30 minutes or until golden brown and crisp around the edges.

Heat a grill pan on the stove to medium heat. Place the red pepper on the pan and let it char for 4 to 5 minutes per side, or until the pepper is soft and each side has black grill marks. Alternatively, you can roast it in the oven until soft. Remove from the grill, remove the stem and ribbing, and slice the pepper into strips.

Assemble the burritos: Divide the spinach leaves and red cabbage, if using, among the tortillas. Top with the scrambled eggs, red pepper strips, black beans, pico de gallo, potatoes, avocado, and cilantro. Sprinkle with salt and pepper and a squeeze of lime. Fold the left and right sides of the tortilla over the filling. Fold the bottom flap of the burrito up and over the filling, tucking the sides and the filling as you roll the burrito. Wrap in foil, slice, and serve with Cilantro Lime Dressing for dipping.

Notes
The best way to meal prep these breakfast burritos is to freeze them. See the blog post above for freezing and reheating instructions. Alternatively, you can prep the fillings ahead of time and assemble the burritos as you’re ready to eat.

EASY MUSHROOM FARRO RISOTTO

From Beautiful Plate

This mushroom farro risotto, or mushroom farrotto, is creamy, bursting with hearty mushroom and fresh herb flavor, and uses my favorite no-stir cooking method. Just before serving, we’ll stir in thawed peas for a touch of color and natural sweetness!

Equipment
Staub 5.5 Quart Round Cocotte
Imagine Organic Low-Sodium Chicken Broth

Ingredients
4 cups (1 quart) low sodium chicken broth
3 tablespoons unsalted butter
½ large yellow onion finely chopped (roughly 1 cup)
kosher salt
freshly ground black pepper
12 oz cremini (Baby Bella) mushrooms cleaned, trimmed, and thinly sliced
3 large garlic cloves finely chopped
1 tablespoon finely chopped fresh thyme plus more for garnishing
1½ cups Bob’s Red Mill Organic Farro
¾ cup dry white wine such as Pinot Grigio
parmigiano-reggiano cheese rind optional
¾ cup grated parmigiano-reggiano cheese plus more for serving
1 teaspoon freshly squeezed lemon juice
¾ cup frozen peas thawed
flat leaf parsley finely chopped, for garnishing

Instructions
Place the chicken broth in medium saucepan and bring to a low simmer. Keep over very low heat.
In a large Dutch oven (or heavy-bottomed pot), heat the butter over medium heat until melted and lightly bubbling. Add the onion, along with a generous sprinkle of kosher salt, and sauté over medium-low heat for 5 to 7 minutes, stirring often, until the onion is soft and translucent.
Increase the heat to high. Add the sliced mushrooms and stir to combine. After a minute or so, the mushrooms will begin to sweat and release their moisture. Continue cooking for an additional 2 to 3 minutes, stirring occasionally, until the mushrooms have softened. Add the garlic and fresh thyme and sauté, stirring continuously, for 30 seconds or until fragrant. Season to taste with salt and pepper.

Add the farro and toast over medium-high heat for 1 to 2 minutes, stirring continuously. The farro will crackle lightly and the pan should be mostly dry.
Add the white wine and cook over medium-high heat for 2 to 3 minutes, stirring every so often, or until the wine has been completely absorbed. Add the parmigiana rind (if using) and hot broth to the pot, stir to combine, and bring to a boil. Reduce the heat to a steady simmer, cover, and cook for 45 to 50 minutes, stirring every 15 minutes or so, or until the farro is tender (it will naturally be slightly chewy in center) and the risotto is thick.

Note: I like to remove the lid in the final 5 to 10 minutes of cooking, which promotes thickening and helps me more easily monitor the texture (i.e. if a fair amount of liquid is remaining, you can increase the heat slightly to reduce, etc.).

Over low heat, add the grated parmigiano-reggiano cheese and lemon juice and stir to combine. Fold in the thawed peas. Season to taste with kosher salt and freshly ground pepper. If the risotto tastes at all flat, you most likely need to add another generous sprinkle or two of salt.

Remove the pot from heat, cover, and allow the risotto to sit for 5 minutes before serving. This extra step helps thicken and release additional starches, and in my experience, results in an improved and more creamy ‘classic risotto-like’ texture. Remove and discard the parmigiano-reggiano rind, if using.
Serve the risotto in pre-warmed bowls. Garnish with fresh thyme leaves, finely chopped parsley, and freshly grated parmigiano-reggiano cheese, as desired.

HEALTHY SPAGHETTI SQUASH SPAGHETTI WITH MEAT SAUCE

Ingredients
For the squash:
1 whole spaghetti squash
1 to 2 tablespoons olive oil
1 teaspoon dried Italian herbs
Salt and freshly ground black pepper
For the sauce:
1 tablespoon olive oil
2 cups marinara or other pasta sauce, jarred or homemade
3/4 pound hot Italian turkey sausage, casings removed
Grated parmesan cheese, for serving, if desired

Directions
Preheat the oven to 400°F. With a large sharp knife, cut the spaghetti squash in half lengthwise and scoop out the seeds and membrane. Sprinkle the squash with olive oil, dried herbs, and salt and pepper to taste. Line a rimmed baking sheet or 9×13-inch dish with foil. Place the squash cut-side down in the baking dish. Cook for 30 to 40 minutes, or until fork tender.

Meanwhile, heat the oil in a large sauté pan. Add the turkey sausage and cook, breaking up into small pieces, until no more pink is showing. Add the sauce and stir until combined. Bring to a simmer then reduce to low heat and cook for at least 5 minutes, or up to 30 minutes.

Let the squash cool slightly then use the tines of the fork to scrape out the spaghetti strands of squash. Divide the squash among four plates and top with sauce. Sprinkle with Parmesan cheese.

CROCK-POT HONEY GARLIC CHICKEN

Come home to a delicious meal with this Slow Cooker Honey Garlic Chicken. Easy and yummy! Juicy slow cooker honey garlic chicken thighs with the best sauce, you will want to drink it straight out of the bowl!

Ingredients

CHICKEN: 6 large chicken thighs, skinless and bone-in (2 1/2 pounds or just over 1 kg)

1 tablespoon olive oil, divided
RUB:
1 teaspoon paprika (mild or smoked)
1/2 teaspoon brown sugar
1/2 teaspoon each garlic powder and onion powder
1/8 teaspoon cayenne pepper, (optional)
1 teaspoon coarse salt
1/4 teaspoon black cracked pepper

HONEY GARLIC BUTTER SAUCE:
1/2 cup (6-oz | 170 g) honey
1/2 cup (125 g | 4-oz) unsalted butter
6 cloves garlic, finely chppped or minced
2 tablespoons low sodium soy sauce
2 tablespoons rice wine vinegar, (or cider vinegar)
Good pinch of salt
1/2 teaspoon cracked black pepper

ADDITIONAL:
1/4 cup water, or chicken broth

2 teaspoons cornstarch (cornflour)

Instructions

CHICKEN:
Pat dry boneless, skinless chicken thighs with paper towel. Combine 1/2 tablespoon of oil with rub ingredients. Season chicken, rubbing the mixture into the chicken.
OPTIONAL SEAR: Heat remaining 1/2 tablespoon oil in a large pan or skillet over medium heat. Sear chicken for 2 minutes each side to get a nice sear. (Do not cook chicken all the way through, this step is purely for flavour.)
Transfer chicken thighs to a 6-qt (litre) slow cooker bowl.
SAUCE:
Melt butter in the same pan the chicken was in, scraping up any leftover browned bits in the pan. Add garlic and sauté for 1 minute until fragrant. Stir in remaining sauce ingredients; bring to a rapid simmer for 1 minute.
Remove from heat.

SLOW COOK:
Pour sauce over chicken in slow cooker bowl, flipping thighs in the sauce to evenly coat. Cover with lid and cook on HIGH heat setting for 2-3 hours, or LOW heat setting for 5-6 hours. Baste with sauce half way through cooking.
Transfer chicken onto serving dish and tent loosely with foil. Let rest for 5 minutes.
While chicken is resting: pour juices from the slow cooker bowl into a pot large enough to fit the liquid. Bring to a simmer over medium-high heat.
Whisk 1/4 cup water (or broth) with 2 teaspoons of cornstarch/cornflour into a lumpfree slurry. Whisk into sauce and let simmer for a good 2-3 minutes, or until thickend into a syrup-like consistency. (Please note: sauce will thicken as it cools).
For a thicker sauce, repeat this step with 1 teaspoon extra cornstarch mixed with 2 teaspoons water. Add into sauce and cook until thickened. Continue this step until reaching your desired consistency.

BROIL:
Place slow cooked chicken thighs on a lined baking sheet. Baste chicken with some of the thickened sauce, about 2 tablespoons per thigh. Broil briefly for 1-2 minutes each side to char the edges.
Slice chicken and serve drizzled with Honey Garlic Butter Sauce.
NOTES
Use skinless, boneless chicken thighs. Skin on thighs are fine to use, as long as you sear the skin to render some of the fat to avoid too much fat melting into your braising liquid/sauce.

HEALTHY APPLE CRISP

Need a Holiday Dessert? Give this Easy Apple Crisp a try. It’s a great healthy option and is gluten and dairy free! Naturally sweet and delicious, it’s the perfect healthy dessert!

Ingredients
4 cups apples peeled + sliced in 1/4 inch thick pieces – about 1 lb – honeycrisp work best
1 tablespoon coconut oil melted
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger

Crisp Topping
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1 cup old fashioned oats
1/3 cup pecans chopped
2 tablespoons coconut oil
1 tablespoon maple syrup

Instructions
Preheat oven to 350 and prepare a greased 8×8 baking dish
Peel + cut apple slices into ¼ inch thick slices.
Melt coconut oil. Toss apples with coconut oil, cinnamon + ginger. Set aside.
Mix together crisp topping.
Pour apples into bottom of the baking dish. Layer crisp topping evenly on top of apples.
Cover apple crisp with aluminum foil and bake at 350 for 20 mins. After 20 minutes, remove cover and bake for another 10-20 minutes until apples are fork tender and crisp topping is golden brown.

SAUSAGE STUFFED ACORN SQUASH - From Julia's Album

Sausage Stuffed Acorn Squash is an easy and delicious recipe that will make a great side dish or a main course. It’s the ultimate Fall and Winter comfort food and a great way to add veggies to your dinner!

Ingredients

2 acorn squash medium
2 tablespoons olive oil
¼ teaspoon salt or more
black pepper freshly ground
Sausage filling
1 tablespoon olive oil
1 onion small, diced
10 oz Italian sausage spicy, crumbled
4 cloves garlic minced
1 tablespoon Italian seasoning
4 oz spinach fresh
½ cup dried cranberries
½ cup pecans chopped

Instructions
Roast acorn squash
Preheat oven to 400 F.

  • Prepare the acorn squash. Cut off the top and the bottom of each acorn squash to create a flat base. Keep fingers away from the knife to avoid injury. And, make sure not to cut too deep into the base of the squash. Slice each squash in half. Use a spoon to scoop out the seeds and fleshy strands tangled with the seeds.
  • Place acorn squash cut sides up on a baking sheet. Drizzle the cut sides of acorn squashes with olive oil and rub the oil into the squash. Season generously with salt and pepper. Turn the squash over, and place it cut sides down on a baking sheet.
    Roast in the preheated oven at 400 F for 30 minutes.
  • Make sausage filling:
    Make the sausage filling while the squash is being roasted in the oven.
    In a large skillet, heat olive oil, add diced onion, and cook it on medium-high heat for about 2 minutes until cooked and a bit charred.
    Add crumbled sausage, minced garlic, and Italian seasoning and cook for about 5 minutes or more on medium heat until the sausage is completely cooked through. Add fresh spinach and cook for another 5 minutes on medium heat until the spinach wilts.
    Add dried cranberries and chopped pecans and mix everything.
    Season with salt and pepper. Probably not necessary since the sausage is already usually salty (unless you use sweet sausage which I do not recommend).
  • How to stuff acorn squash:
    • By this time, you have roasted the acorn squash for 30 minutes. Remove them from the oven and turn cooked squash halves cut sides up.
    • Divide the sausage filling among the 4 halves and stuff the squash until the mixture is leveled or a little bit higher.

Bake the stuffed acorn squash in the preheated oven at 350 F for 10 or 20 more minutes until the sausage mixture is heated through.

HEALTHY TURKEY SHEPHERD’S PIE - From Delish

Whether you still have leftover Turkey from Thanksgiving, or prefer to pick up some ground turnkey at the grocery store, this is a warm and cozy comfort food you will love!

Ingredients
FOR POTATOES
1 1/2 lb. potatoes, peeled
Kosher Salt
4 tbsp. melted butter
1/4 c. milk
1/4 c. sour cream
Freshly ground black pepper
1 1/4 c. shredded Monterey Jack, divided
FOR FILLING
1 tbsp. extra-virigin olive oil
1 large onion, chopped
2 carrots, peeled and chopped
2 small parsnips, peeled and chopped
2 cloves garlic, minced
1 tsp. fresh thyme
1 tsp. fresh sage, minced
3/4 c. dry white wine
1 1/2 lb. ground turkey
3 tbsp. all-purpose flour
3/4 c. low-sodium turkey or chicken broth
1 tbsp. freshly chopped parsley, for garnish

 

Directions

Step 1
Preheat oven to 400°. Make mashed potatoes: In a large pot over high heat, cover potatoes with water and add a generous pinch of salt. Bring to a boil and cook until completely tender, 16 to 18 minutes. Drain and return to pot.
Step 2
Use a potato masher to mash potatoes until smooth. Add melted butter, milk, and sour cream. Mash together until fully incorporated, then season with salt and pepper and fold in 1 cup cheese.
Step 3
Make turkey mixture: In a large, ovenproof skillet over medium heat, heat oil. Add onion, carrots, parsnips, garlic, thyme, sage and cook until fragrant and softened, 5 minutes. Deglaze with wine and cook 2 minutes more. Add ground turkey and cook until no longer pink, 5 minutes more.
Step 4
Sprinkle meat with flour and stir to evenly distribute. Cook 1 minute more and add turkey broth. Bring to a simmer and let mixture thicken slightly, 5 minutes.
Step 5
Top beef mixture with an even layer of mashed potatoes, sprinkle with remaining cheese and bake until there is very little liquid visible and mashed potatoes are golden, about 35 minutes. Broil if desired and garnish with parsley before serving.

Cranberry Brie Turkey Melt - From Delish

Try something new with turkey leftovers this year!

Directions

Step 1
In a medium bowl, combine garlic, butter, honey, salt, and pepper. Add turkey and toss to combine.
Step 2
Layer a slice of bread with 2 slices torn brie, 1 1/2 tablespoons cranberry sauce, and one-quarter of turkey mixture. Top with 1 1/2 tablespoons cranberry sauce and 2 more slices brie. Close sandwich with another slice of bread. Repeat with remaining bread, cheese, sauce, and turkey mixture for a total of 4 sandwiches.
Step 3
Heat an 8″ or 9″ cast-iron skillet over medium heat until hot. Pour in 2 tablespoons oil. Working in batches, add sandwiches, then cover and cook, turning halfway through and adding more oil if bread absorbs too much, until bread is golden brown and brie is oozing, 2 to 4 minutes per side. Repeat with remaining sandwiches.
Step 4
Serve sandwiches with more cranberry sauce alongside.

BROCCOLI, SHIITAKE AND RED ONION ROAST

Looking for something easy, new and healthy to serve with your Thanksgiving turkey? Give this a try!

Ingredients

  • One 1 1/4-pound head of broccoli
  • 1/2 pound large shiitake mushrooms, stems discarded
  • 1 small red onion, sliced crosswise 1/3 inch thick
  • Extra-virgin olive oil, for brushing
  • Salt and freshly ground black pepper
  • 2 tablespoons balsamic vinegar

Directions
Preheat the oven to 425°. Trim and peel the broccoli stems. Cut the broccoli lengthwise into long stalks, with 1 or 2 florets each. Cut any remaining florets into 2-inch pieces. Spread the broccoli on a large, rimmed baking sheet. On another large, rimmed baking sheet, put the shiitake on one side and the onion slices on the other. Generously brush all the vegetables with olive oil, season with salt and pepper and roast for about 20 minutes, until just tender and lightly browned. Transfer the broccoli to a platter. Drizzle the balsamic vinegar over the mushrooms and onion rings and stir to coat the vegetables. Top the broccoli with the shiitake and onion and serve.

Happy Thanksgiving!

PUMPKIN MUG CAKE

From Skinny Taste

If you love pumpkin spice, you will love this recipe! This quick and easy microwave Pumpkin Mug Cake is the perfect fall dessert! And it’s fun!

Equipment: microwave safe pumpkin mug or ramekin

Ingredients

3/4 tablespoon ground flax seeds
1 1/2 tablespoon dairy-free milk, or skim milk
3 tablespoons all-purpose flour, *
1/4 plus 1/8th teaspoon baking powder
1/4 plus 1/8th teaspoon pumpkin pie spice
1/8 teaspoon cinnamon
pinch salt
2 tablespoons canned pumpkin puree
1/4 teaspoon vanilla extract
1 1/2 tablespoons brown monk fruit sweetener, or brown sugar, or sweetener of your choice
whipped cream, optional

Instructions

Combine the flax seed and milk and let it sit 5 minutes, this will replace using and egg.
In a large microwavable mug whisk together the flour, pumpkin spice, cinnamon, baking powder and pinch of salt.
Add in the pumpkin puree, vanilla, flax seed mixture and sweetener of your choice and mix until smooth.
Microwave for roughly 1 minute 30 seconds, or until firm to the touch (timing is based on my microwave which is 1200 Watts so your timing may vary).
Let it cool 1 to 2 minutes. Serve warm with whipped cream, pumpkin spice and cinnamon, if desired.

Healthy Halloween Snacks

Fun for kids of all ages! These sweet treats are a fun way to celebrate without loads of sugar. A Halloween fruit platter idea is always a great solution and delicious! Get the whole family involved in coming up with creative ghoulishly delicious snacks!

WHAT YOU’LL NEED!
To make these healthy Halloween recipes and fun treats you’ll need the following (this list for all the treats):

Apples (we love green apples)
Raw sunflower seeds or slivered almonds
Nut butter*
Edible candy eyes. Can be found where baking supplies are sold (grocery store, kitchen or craft stores) or online.*
Strawberries
Clementines or tangerines
Celery
Bananas
Mini Chocolate Chips*
Regular size chocolate chips*
Large seedless grapes
Mini cookie cutters (optional)
Canned lychee fruit
Blueberries
Mango
Blackberries
Halloween toothpicks

MORE HERE FROM MAKE IT SKINNY PLEASE

Kale and White Bean Stew

Combining two Portuguese favorites — kale-sausage soup and a bean, sausage, and tomato stew — makes a simple, sensational one-pot meal!

From Food & Wine

Ingredients
2 tablespoons cooking oil, divided

1/4 pound mild or hot sausages, casings removed

2 onions, chopped

3 garlic cloves, minced

1 pound (about 6 cups) kale, tough stems removed, leaves washed well, and shredded

3 1/3 cups canned diced tomatoes (two 15-ounce cans) with their juice

1 1/4 teaspoons kosher salt

1/2 teaspoon freshly ground black pepper

4 cups canned cannellini beans (two 15.5-ounce cans), drained and rinsed

Directions

In a Dutch oven, heat 1 tablespoon of the oil over moderate heat. Add the sausage and cook.

Break the meat up with a fork, until it loses its pink color, about 2 minutes.

Add the remaining tablespoon of oil to the pan and then stir in the onions. Cook, stirring occasionally, until the onions start to soften, about 3 minutes.

Add the garlic and kale to the pan.

Cook, stirring, until the kale wilts, about 2 minutes.

Stir in the tomatoes, salt, and pepper; bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender, about 15 minutes.

Stir the beans into the stew and cook until warmed through, about 5 minutes. If you like, mash some of the beans with a fork to thicken the sauce.

Notes
Shred kale leaves as fine as possible when making quick soups and stews, so that each bite will include tender greens instead of a chewy mouthful.

Vegan Gluten-Free Pumpkin Roll

From Minimalist Baker

Amazingly moist, flavorful pumpkin roll that’s made in one bowl and entirely vegan and gluten-free! The perfect plant-based dessert for the holiday season.

CAKE

    • 3 Tbsp mashed ripe banana
    • 1/3 cup aquafaba* (the liquid left behind in a can of cooked chickpeas)
    • 2/3 cup packed muscovado sugar (plus 1 Tbsp as original recipe is written // or sub organic brown sugar or coconut sugar)
    • 3 Tbsp maple syrup
    • 3 Tbsp olive oil, grape seed oil, or melted coconut oil*
    • 1 tsp vanilla extract
    • 3/4 cup pumpkin purée
    • 2 tsp baking soda
    • 1 tsp baking powder
    • 1/4 tsp sea salt
    • 1 heaping tsp ground cinnamon
    • 1 1/2 tsp pumpkin pie spice*
    • 2/3 cup water
  • 1/2 cup almond FLOUR (not meal // you can sub almond meal, though I didn’t test it and can’t guarantee the results)
  • 1/2 cup gluten-free rolled oats
  • 3/4 cup gluten-free flour blend (plus 2 Tbsp as original recipe is written)

CREAM CHEESE FILLING

  • 1 batch Coconut Whipped Cream (as original recipe is written, made from 1 14-oz. coconut cream or 2 14-oz cans full fat coconut milk // ~ 1 1/2 cups coconut whipped cream total)
  • 1 8-oz. container vegan cream cheese (I like Trader Joe’s and Toffuti brand // any excess liquid drained)
  • 1/4 – 3/4 cup organic powdered sugar, plus more to taste

Instructions

    • Preheat oven to 350 degrees F (176 C) and line an 11×17-inch baking sheet with parchment paper, making sure the edges are completely covered. It’s important to use a baking sheet that’s close to these dimensions or the cake will be too thick or thin to roll (amount as original recipe is written // adjust size/number of baking sheets if altering batch size).
  • Add banana to a large mixing bowl and mash. Then add aquafaba and whisk to combine. Next add muscovado sugar, maple syrup, oil, vanilla, and pumpkin purée and whisk to combine.
  • Next add baking soda, baking powder, salt, cinnamon, and pumpkin pie spice, and mix. Add water and whisk once more.
  • Add almond flour, gluten-free oats, and gluten-free flour blend, and stir until just combined (see photo). The batter should be thick and pourable. Taste and adjust flavor as needed, adding more pumpkin pie spice for pumpkin flavor, or muscovado sugar for sweetness.
  • Transfer batter to the parchment-lined baking sheet and spread into an even layer. It should be about 1/2-inch thick. Bake for 20-24 minutes or until the top is golden brown and the cake springs back to the touch.
  • Let cool for 5 minutes. Then gently roll the cake from short end to short end, rolling the parchment paper up inside the cake and using it as a guide. Be very careful with this step and try to handle the cake as little as possible. Let cool to room temperature (otherwise the filling will melt).
  • While the cake is cooling, quickly rinse your mixing bowl and add your chilled coconut cream. Whip using a hand mixer or whisk attachment until light and fluffy. Then sweeten to taste with powdered sugar. This should yield about 1 1/2 cups coconut whipped cream (amount as original recipe is written // adjust if altering batch size).
  • Next, add vegan cream cheese and beat to combine. Then add more organic powdered sugar to taste. I added another 1/4 cup (32 g) total (amount as original recipe is written // adjust if altering batch size). Cover and place in the refrigerator to chill.
  • Once the cake has cooled to room temperature, carefully unroll and top with all of the coconut cream cheese mixture. Spread evenly over the cake, leaving about a 1/2-inch border along the edge.
  • Very carefully begin rolling the cake back up the same way it was unrolled – from short end to short end – removing the parchment paper as you go (you don’t want it inside the cake). Some filling will likely spill over when rolling – that’s OK. Continue rolling, using the parchment paper as a guide until the cake is seam side down. Wipe away any excess filling that may have spilled over.
  • Next gently roll/wrap the cake in plastic wrap and carefully transfer to a rectangular dish or cutting board and refrigerate until completely chilled and firm enough to handle easily – about 6 hours.
  • To slice, carefully unroll from the plastic wrap and place on a serving dish. Then use a serrated knife (wiping it clean each slice) to carefully slice the roll into about 10 pieces (amount as original recipe is written // adjust if altering batch size). Enjoy as is, or dust with a bit of powdered sugar.
  • Store leftovers covered in the refrigerator for 3-4 days, though best in the first 24-48 hours. I haven’t tried freezing this roll, but I would imagine it would freeze up to 1 month. Thaw before slicing.

Banana Zucchini Baked Oatmeal - Ambitious Kitchen

From Ambitious Kitchen

Cozy and nutritious banana zucchini baked oatmeal with warming, toasty flavors of brown butter in every bite. This healthy banana zucchini baked oatmeal recipe is naturally sweetened, perfect for kids and toddlers as a breakfast or treat, and is freezer friendly for quick and easy mornings!

Ingredients

For the wet ingredients:
¼ cup salted butter
1 medium zucchini, shredded and squeezed of excess moisture (about 1 cup shredded zucchini)
3 medium extra ripe bananas, mashed (about 1 1/4 cup mashed ripe banana)
2 eggs
1 tablespoon vanilla extract
1 cup unsweetened vanilla almond milk (or dairy free milk of choice)
For the dry ingredients:
2 cups gluten free rolled oats
2 teaspoons baking powder
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon salt
Optional mix-ins:
⅓ cup chocolate chips or chocolate chunks
¼ cup chopped walnuts

For topping:
Maldon sea salt

Instructions
Preheat the oven to 350 degrees F. Spray a 8×8 inch pan with nonstick cooking spray.

First, brown your butter: add butter to a small saucepan and place over medium heat. The butter will begin to melt, crackle, and then eventually foam. Make sure you whisk constantly during this process. After a couple of minutes, the butter will begin to brown and turn a nice golden amber color on the bottom of the saucepan, this usually happens once it foams. Continue to whisk and remove from heat as soon as the butter begins to brown and give off a nutty aroma. Immediately transfer the butter to a medium bowl to prevent burning, making sure you scrape all the butter from the pan. Set aside to cool for 10 minutes.

Next shred and measure out zucchini to equal 1 cup shredded zucchini, then place in a paper towel, clean dish towel or cheese cloth and squeeze out all the excess moisture. ALL OF IT. Don’t skip this step!

Mash your bananas in a large bowl, then add in the eggs, vanilla extract and dairy free milk; mix together well to combine then add in the shredded zucchini and cooled brown butter and mix again until well incorporated.

Add your dry ingredients to the wet ingredients: oats, baking powder, cinnamon, nutmeg and salt. Mix until combined. Fold in any mix-ins, if using.
Pour mixture into prepared pan and smooth top. Bake for 35-45 mins or until the edges are slightly golden brown. Remove from the oven, allow to cool for 10 minutes, then cut into 6 slices and serve. Top with maldon sea salt and extra banana slices. Serves 6.

Vegetarian Spinach Pumpkin Lasagna - Ambitious Kitchen

From Ambitious Kitchen

Incredible vegetarian spinach pumpkin lasagna with layers of cheese and pumpkin puree. This healthy pumpkin lasagna recipe includes an entire bag of spinach for extra veggies and makes the best freezer-friendly dinner!

Ingredients
For the noodles:
10 lasagna noodles
For the ricotta mixture:
1/2 tablespoon olive oil
6 ounces spinach (from 1 bag spinach)
1 (15 ounce) container part skim ricotta
1 egg
½ teaspoon garlic powder
1/2 teaspoon salt
Freshly ground black pepper
For the pumpkin layer:
2 (15 ounce) cans pumpkin puree
½ cup milk (I like unsweetened almond milk, but any milk will work)
¼ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ginger
¼ teaspoon allspice
3/4 teaspoon salt
Freshly ground black pepper
For the layers:
3 cups shredded mozzarella cheese, divided (approximately 12 ounces)
1 cup grated parmesan cheese, divided
To garnish:
Fresh chopped parsley or small sage leaves

Instructions
Preheat oven to 400 degrees F. Grease a 9×13 inch baking pan with nonstick cooking spray.

Bring a large pot of water to a boil. Cook the lasagna noodles for 5-6 minutes, then drain. Immediately lay the noodles flat on an oiled baking sheet or cutting board so you can easily assemble the lasagna when ready. Another option is to soak the lasagna noodles in very warm (hot) water for 20-30 minutes if you do not want to boil them. (You can also use no cook lasagna noodles, but they aren’t my favorite!)
While the lasagna noodles are boiling, cook the spinach: add ½ tablespoon olive oil to a medium pan or skillet and place over medium heat. Add spinach, season with a little salt and pepper and cook until spinach wilts down. Add to a medium bowl and allow to cool for a minute or two.
In the small bowl, add the spinach, ricotta, egg, garlic powder, salt and pepper. Set aside.

Next make the pumpkin mixture: add pumpkin, milk, cinnamon, nutmeg, ginger, allspice, salt and pepper to a large bowl. Mix to combine.
To assemble the lasagna, spread 1 heaping cup of pumpkin mixture over the bottom of the baking dish. Place 5 of the cooked lasagna noodles on top laying 4 vertically and 1 horizontally. Spread half of the spinach-ricotta cheese mixture on top of the noodles, then top with ¾ cup shredded mozzarella.
Next, add 1 heaping cup of the pumpkin mixture on top of the mozzarella and then sprinkle with 1/2 cup of parmesan cheese.

Repeat layers once more: adding remaining noodles, remaining spinach-ricotta mixture, ¾ cup shredded mozzarella, then top with any remaining pumpkin and ½ cup parmesan cheese. Finally, top with remaining 1 ½ cups shredded mozzarella cheese.
Cover with foil and bake covered for 25 minutes. Remove foil and bake another 15-20 minutes until cheese starts to brown just a bit. Garnish with extra parmesan and either chopped sage or parsley. Cool for 15 minutes before cutting and serving. Serves 12.

Rainbow Veggie & Hummus Wraps - Clean Food Crush

From Clean Food Crush

Ingredients
4 large tortillas of choice
1 cup homemade hummus (recipe link above)
2 ozs sliced or crumbled cheese of choice
Romaine lettuce leaves, as desired
1 red bell pepper, thinly sliced
1 cup thinly shredded red cabbage
1 medium carrot, thinly cut into strips
1 hass avocado, sliced
1/2 a fresh lemon

Instructions

  • Consider heating up your tortilla a little bit to help it become more pliable.
  • Lay one tortilla and spread it with 1/4 cup of hummus.
  • Add cheese and lettuce as desired.
  • Top with bell pepper, red cabbage, carrots, and avocado slices.
  • Squeeze a tiny bit of fresh lemon over the avocado to prevent it from browning.
  • Roll your veggie wrap tightly and repeat with the remaining tortillas and ingredients.
  • Slice in half to serve.
  • Use toothpicks to hold them together if necessary.

© 2023 © Copyright CleanFoodCrush ® LLC 2014-2023 – Rachel Maser – CleanFoodCrush.com

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