Introducing our special guest writer, Deborah Starr, RN! With years of experience in healthcare and a passion for holistic wellness, Deborah brings valuable insights and practical tips to help us navigate the journey toward better health. In this blog post, Deborah shares her expertise on how to love yourself through healthy eating without sacrificing flavor. Get ready to discoversimple yet powerful ways to transform your favorite recipes into nourishing delights that support your heart and overall well-being. Let’s dive in and learn how small changes in our culinary choices can make a big difference in our health journey.
Loving yourself by eating healthy doesn’t mean not loving the taste. A few changes in your favorite recipes can help reduce calories, unhealthy fats and salt. Yet they will keep the taste yummy.
Thickening soup? Skip the flour or cornstarch. Try pureed cannellini beans instead. You won’t get that pasty flavor. You will get fiber and protein!
Making brownies or cookies? Mash an avocado and use instead of half the butter. You’ve just replaced half the fat. Don’t try to replace all the butter. For food science-y reasons, this won’t work.
Very finely ground flaxseed + 3 tbsp of water may be substituted for an egg in some baking. You’ve added fiber and reduced cholesterol. This won’t work if the recipe calls for the eggs to be whipped or in an item like a quiche, where the eggs make most of the structure.
Non-fat Greek yogurt is the over-looked cooking hero. Use it instead of mayonnaise or sour cream in dips, salads, sandwiches, and sauces. If you want the tarter bite of the mayo or sour cream, make it half Greek yogurt and the others. Better yet, add a few drops of lemon juice to the Greek yogurt. You trade up to healthy fat in a big way and reduce calories.
Forget bottled salad dressing high in preservatives and salts. Go for some rice wine vinegar or balsamic vinegar. Add some walnut oil or honey, and voila — delicious, easy and healthy. Your heart adores it!
Do you use breadcrumbs? Next time the container is empty, wipe it out and refill it with whole oats you ground up a bit in a food processor. You can’t taste the difference. They work exactly the same in recipes. No added salt or preservatives. Higher in fiber than the breadcrumbs. Fabulous, right?
Cauliflower for mashed potatoes — you know this, right? Drizzle with olive oil. Add some garlic. Make life easy and use the food processor.
Spaghetti squash for pasta. It does taste a bit different, but it is still delicious and so much healthier. The squash has fewer calories, more vitamins and fiber. Cut the spaghetti squash in half, put it cut side down in a baking pan, and roast until just getting soft. Then pull out the strings of squash with a fork. Serve with your favorite sauce.
Applesauce may be used to replace oil in baking, a 1:1 ratio. 1/4 cup of applesauce may replace 1 egg. Try using applesauce to replace 1 cup of sugar. You also have to reduce 1/4 cup of liquid elsewhere in the recipe (water, milk, etc.) or you will have a soggy mess. This cuts out a ton of calories and adds fiber. It will alter flavor, so keep in mind which recipes you use this in (think oatmeal raisin cookies and gingerbread, but maybe not peanut butter cookies).
A few easy changes can make a huge difference to your health and heart. So go ahead and show yourself some love. Take the time to care for yourself and those around you.
As someone certified as a nutrition coach, I know how important food is to our physical health. The phrase “food is fuel” is a frequent one in my industry. I know how many servings of carbohydrates, fats, proteins and vegetables a person should have in a day. I know how the micronutrients of different foods affect our health, and which foods to eat for different nutrient deficiencies. I know the power food has in our body, that it can be used as medicine for a number of different ailments, and it can also be a catalyst for a number of diseases.
I also know that food is more than just fuel. Good food is made with passion and love. Our sense of taste and a certain food can take us back to meaningful moments in our lives. Food plays a role in culture, family, holidays and special events. Food can be comforting. If we are honest with ourselves, our most favorite foods are most often not the foods that are the healthiest for our bodies, but rather evoke feelings and memories that are meaningful to us.
When planning our itinerary, I had not meant to create a day of our trip entirely dedicated to food, but day five was exactly that – no hiking, no boat rides through caverns, no long drives. Just food experience after food experience for an entire day. And to be honest, it was one of the days I was most looking forward to.
We began our morning with a short drive back into Louisville and then a walk under the hot sun to the Angel’s Envy distillery. As I mentioned in my first blog post for this trip, I had planned this road trip for Joseph’s birthday, and this tour was included just for him. Joseph’s drink of choice is bourbon, and his favorite bourbon is Angel’s Envy. I will admit, bourbon has always tasted, at best, like hand sanitizer to me, but I was still very excited for the tour because I knew Joseph would love it.
When we walked in, an older gentleman behind the front desk greeted us as Sir and Lady Mauler from Maryland.
“Do you know what the state sport is in Maryland?” he asked. Both Joseph and I looked at each other blankly. “This will be important for the tour later.”
“Really?” I asked, surprised. The older man’s eyes twinkled.
“Yes, jousting, remember that.” He looked down at his computer. “And I see this is a special occasion, a birthday.” I grinned as the man reached into his desk and then handed Joseph a silver Angel’s Envy lapel pin. The gentleman told us to meet him back in the lobby at the time of our tour, and then directed us into the adjacent gift shop. Joseph and I perused the items until the time came, when we joined our group.
The older gentleman introduced himself as our tour guide, and then went around to ask where everyone was from. When he got to us, he paused after we said our state, and then asked again,
“What’s the state sport in Maryland?”
“Um, I think it’s…jousting,” Joseph said, feigning a faint memory.
“Neither did they,” the tour guide said, and I couldn’t help but laugh.
Our tour guide lead us into the first room, where we were greeted with a wall of photos. He told us about the history of Angel’s Envy – how it was started by a father and son, both of whom were distillers. We learned about the strict laws surrounding bourbon – that it must be made in the United States; made using at least fifty-one percent corn; aged for at least two years in new, charred-oak barrels; must not be distilled higher than 160 proof; and must not contain any flavorings or colorings, among other strict guidelines. Angel’s Envy, apparently, made quite a stir when it hit the market because there is a special flavor to it that is unlike other bourbons. The bourbon policers (whomever those people may be) said it could not be a bourbon because they must have added some sort of flavoring. But, in fact, no flavoring had been added – after doing all the necessary requirements for it to be bourbon, Angel’s Envy distilled their bourbon a second time in a port wine casks, which gives it its distinct flavor. To avoid any grumblings, they labelled their product as a “finished” bourbon.
We were lead through the distillery to see how the ingredients are milled and fermented, and we were given the opportunity to taste the bourbon at all different phases. We first tried the fermented corn mash, which had the texture of porridge and had a sour taste. We were then given the opportunity to taste the bourbon in its purest form, when it was still clear, before being poured into barrels to age. It was poured into our hands, and we were encouraged to splash a little on our cheeks and take a small sip, if we dared. The liquid burned against my skin like aftershave and stung my brain. I was left gasping for air, both from the burning shock and surprised laughter.
We watched workers bottle the brown elixir, and learned that the company just recently received a machine to label the bottles. Until about a month ago, every bottle was labeled by hand. We were then lead into a beautiful, wooden room, where upon a long table two snifters filled with brown liquid and two chocolates, one dark and one white, had been placed at each seat.
“I’ve had many people, mostly women, come up and tell me before the tour that they don’t like bourbon,” our tour guide said. “Most of them bought this tour as a gift for their husbands.” I glanced at Joseph with a stifled laugh. “And I tell them that’s fine. But I’ve had a lot of converts in this room.”
Our tour guide lifted a glass and swirled the drink. He taught us how to gaze at the amber color, how to sniff with our mouths open so we could taste the fumes. And then, we each took a sip and were instructed to hold it in our mouths, to swish it around with the “Kentucky chew” to coat each part of our mouths, and then swallow to let it burn all the way down. It rested warm in my chest, what our tour guide called the “Kentucky hug.”
Our delicious pairing of bourbon, whiskey and chocolates
The burn from drinking whiskey is from our brains panicking when alcohol is consumed. Our brains turn off our taste buds in an effort to protect us. But after a moment, our brain realizes the experience was not as bad as it originally thought, and it turns everything back on. And since everything has now been coated with the liquid, we have acclimated ourselves. Now, we can taste the actual notes and intimate tastes of the bourbon.
I took another sip, and my eyes widened in shock. It was sweet like maple syrup and finished with a bitter aftertaste reminiscent chocolate and vanilla. The burn was entirely gone, and I was left instead with one of the most delicious drinks I had ever tasted. We paired the drink with the dark chocolate, which had been infused with orange, and it literally tasted like a bite of fruity pebbles cereal.
Our guide served us next with the same drink on ice, or “on the rocks.” The cold enhanced the flavors and made the drink more aromatic. We were then encouraged to try the drink in our second sifter – a rye whiskey finished in a rum barrel. This drink, too, was smooth and subtly sweet – I could taste the sweet rum notes balanced by earthy undertones. When paired with the white chocolate beside it, a gorgeous cinnamon and maple flavor emerged that tasted like pancakes.
I had not expected myself to be so easily converted. Joseph literally jumped for joy when I told him how much I loved the bourbon, and as we walked the Louisville streets to get some food, we talked about all the delicious ways we could now enjoy this drink together.
For brunch, we went to Con Huevos, a fast-food Mexican breakfast and lunch spot. Joseph ordered carne asada tacos, and I ordered a muchos huevos sandwich as a salad. The food was fine – nothing to call home about, but it was warm, tasty and filled our stomachs, and that was all we needed.
We walked the local shops, all of which were much too far out of our budget, and then strode back to our car to drive to Schimpff’s Confectionery, a candy shop in Jeffersonville that is one of the oldest, continuously operated and family-owned candy businesses in the United States. Open since 1891, this candy shop located in downtown Jeffersonville offers not only a wide array of candy, but also a 1950s soda fountain, a room dedicated to candy-making memorabilia, and a long counter separated by a class partition where customers can watch the candy be made just as it was a hundred years ago.
Schimpff’s Confectionery
When we arrived, the next demonstration was forty-five minutes away, but we had nothing important to get to, so we decided to stay. I was so glad we did. We walked the shop, perusing the candies and old equipment. We were surprised to find a cast used to create root beer barrels just like the ones Joseph bought from the historic candy shop we went to in Harpers Ferry just a few days before. We came across wooden machine with levers, and an older gentleman walked up and told us it was the first vending machine. He asked if we had any coins. Unfortunately, I did not, but I told him it was still cool to see it. The man looked around, and then he reached behind the machine for a small bowl filled with coins. He handed one to me with a wink.
Excitedly, I entered the coin and chose a peanut butter flavored candy. I pushed the lever, and a panel of wood dropped down to reveal the candy I had chosen on a small shelf. I cannot even describe the amount of childlike glee that filled me when I saw it happen. Joseph and I walked back to the counter to watch the demonstration that was about to begin, and I was surprised to see the gentleman who had told us about the vending machine was the candy maker! It was his family who had owned this shop for over a century.
His wife, an older woman with grandmotherly presence, sat in a chair beside him, and she explained the process as we watched her husband pour the red candy; fold, massage and pull it to the consistency and and shape he wanted; cut it to size; and then roll sheets of the candy through a press to create rows and rows of square-shaped mounds. He took the sheets of candies and dropped them onto the counter, where they broke apart and scattered into perfect little cubes of bright red, cinnamon candies.
The candies were placed in each of our palms, and I was surprised to find they were still warm to the touch. Red Hots have never been my favorite candy, but when I popped this one in my mouth, I was immediately whisked away to the flavor of Christmas morning. The cinnamon was subtle, sweet and warm, more reminiscent of a cinnamon roll than a Fireball shot.
After the demonstration, we bought a whiskey truffle to enjoy on our way back to the car. Our next stop was the Mainstrasse Village in Covington, KY, a German-American village and a historic district in the National Register of Historic Places. It was a little difficult to find, but once we did, we were greeted with a large mural of Frida Kahlo and charming buildings that looked like they jumped off the page of a storybook.
We chose to go to Bouquet Restaurant and Wine Bar for dinner, one of the most highly-rated restaurants by Cincinnati Magazine. We decided to splurge a little and treat ourselves to a tasting menu, which gave us the option to choose one dish from each section of the menu, and we enjoyed it with their offering of wine pairings for each dish. Normally, Joseph and I do not share dishes – our taste in foods is quite different. But we were each feeling a little adventurous, and Joseph shocked me by thoroughly enjoying every plate set before us. He is normally a much pickier eater than I am, but tonight, it warmed my heart to be able to share my love of food with him in a way I never had been able to before.
Each dish was elegantly prepared. We began with a strawberry salad drizzled with balsamic reduction and topped with spring onion pesto, pepitas, and Kentucky rose cheese. For our second course, we chose the wagyu beef meatballs, which were served on top of a earthy butternut squash and black garlic puree, drizzled with a balancing herb gremolata and topped with a spicy chili crisp. Our third course was the famous maple leaf farms duck, which was served with a medley of mushrooms, roasted carrots, kale, and smoked grapes, served on top of an earthy parsnip purée and drizzled with a tangy balsamic gastrique. For dessert, we shared the coconut cake, which was dusted with a coconut snow and toasted coconut flakes and topped with a scoop of sweet and citrusy mango sorbet. For each dish, we savored each note and shared what we loved most and of the memories the flavors evoked.
After our meal and far too many glasses of wine, we walked the shops and savored the sweet evening. Our stomachs were still far too full when we decided to head to our next stop – an ice cream shop. I thought I would burst from the amount of sweets I had eaten already, but we were told by locals we could not leave without trying the famous ice cream from Graeter’s. Joseph ordered a scoop each of Dutch chocolate and coffee chip. I went for something a little lighter to round out the evening and ordered a scoop of lemon sorbet. We sat outside to enjoy our treat under the warm glow of the evening sun, our frozen treats melting in the warm air and against our tongues.
My love for food was something that inspired me to get certified in nutrition. In my own journey, which, as it is for most, has been filled with both negative and positive relationships with different foods, I have learned how much of a role food plays in our lives. Food is fuel, and it is also so much more than that. Food is medicine, and it is also art. Food can be comforting, off-putting, healing, or sickening. It can be new and exciting, or cultural and familial. Food can be used to learn more about new people and places. How exciting is it to go share your favorite food with a new friend? How familial and possibly annoying can the question, “Where do you want to eat tonight?” become among couples? How comforting is a warm bowl of soup when you are sick, or your mother’s cooking when you just feel homesick? Would life be as sweet without the first refreshing, juicy bite of watermelon in the summer, or the first sip of thick, hot cocoa during the holiday season?
Me popping the champagne when we opened our new Evolve Wellness office
I tell my clients that food is, in fact, fuel, but to think of fueling more than just their physical bodies. Food also fuels our minds and our souls. Eating mindlessly does nothing for us, but mindfully eating a scoop of ice cream and savoring the creaminess on our tongues as we watch the sunset and savor summer? I think that does much more good than it does harm. Yes, we should take care of our physical bodies, and food plays an enormous role in that. But I do believe taste is one of our main senses for a reason, and it’s not so we can punish ourselves by eating celery all day.
Taste is meant to remind us of moments we have left behind, and to savor the ones we have now. We use the phrase “I can almost taste it,” for something exciting that is coming. We reserve our lips and tongues only for the sweetest things in life, and there is something beautiful in that. So, fuel your bodies, eat from the earth, and heal yourself with food, movement and love. And then, when you want it, give yourself a big scoop of ice cream and savor it in the summer sun’s glow. And if you feel like that’s the wrong thing to do, remind yourself just how much you loved ice cream as a child, how much that little one deserves this scoop of joy, and that your friendly, traveling nutrition coach told you eating ice cream for your inner child is even more healing than eating the “healthier” alternative.
There is still not enough research about possible treatment for menopause, which is why, this Women’s Health Month, I would like to share five foods you can eat to improve your menopausal symptoms & reduce the risk for certain illnesses. In addition to exercise, healthy sleep routines & supplements, these five foods can drastically improve a woman’s experience during menopause.
Many women in menopause also struggle with sleep. The amino acid glycine, which is found in milk & cheese, can help ease this symptom & promote deeper rest. Milk & other dairy products are also high in protein, which can decrease the risk of reduced muscle mass & bone strength, which is common during menopause.
Salmon and other fatty fish are high in omega-3 fatty acids, which can reduce the frequency & severity of hot flashes. Fish, like milk & dairy products, is also high in protein, which can help decrease the risk of reduced muscle mass & bone strength. This, in turn, also reduces a woman’s risk for osteoporosis.
Quinoa & other whole grains are high in fiber & B vitamins. These nutrients reduce the risk of certain diseases associated with menopause, including heart disease & cancer. Quinoa in particular is also higher in protein, which, as stated above, reduces the risk of decreased muscle mass & bone strength, which can help protect woman from developing osteoporosis.
Fruits & vegetables are full of healthy vitamins & minerals, fiber, & antioxidants, which can help reduce hot flashes & weight gain associated with menopause. Cruciferous vegetables, such as broccoli, are especially helpful in protecting menopausal women from breast cancer.
Chickpeas are high in phytoestrogens, which act like estrogen in the body. This can be helpful for women during menopause, when estrogen levels drop. Eating foods rich in phytoestrogens can help reduce all symptoms of menopause. Additionally, chickpeas are high in protein, which, as stated above, helps reduce the risk of decreased muscle mass & bone density, & can help protect women from developing osteoporosis.
Are you or someone you love struggling with symptoms of menopause? Email me at Tyler@EvolveHolisticWellness.com to learn how Evolve Wellness can help & schedule a FREE 15-minute consultation.
I love Asian food, but often, the choices at restaurants are not the healthiest options. But this delicious Peanut Sesame Noodles recipe has become a staple in my house. It’s sweet & tangy; full or protein, veggies & healthy carbohydrates; & is so satisfying.
Peanut Sesame Noodles
Serving Size:
2 servings
Time:
15 minutes
Difficulty:
Easy
Ingredients
1 package fresh pasta (I use linguine because that’s the closest thing available in my local grocery store, but pad thai noodles or any other long noodle would work; sub gluten-free pasta for a gluten-free option)
3 tbsp coconut aminos
2 tbsp sesame oil
2 tbsp unseasoned rice wine vinegar
1 tbsp honey or pure maple syrup
1 tbsp fresh grated ginger (optional)
1 tbsp natural creamy peanut butter
1 tbsp sriracha
1-2 cloves minced garlic
1/2 cup cooked edamame
1/4 cup shredded carrots
1/4 cup sliced green onions (optional)
12 large shrimp, thawed if frozen (optional, omit for vegetarian option)
chopped peanuts, for serving (optional)
Directions
If making shrimp: Heat a nonstick pan over medium heat & spray with cooking spray. Cook shrimp until pink & cooked through.
Cook pasta according to package directions. Drain & separate into two bowls.
Whisk coconut aminos, sesame oil, rice wine vinegar, ginger, peanut butter, sriracha, & garlic in a small bowl until well blended. Pour evenly over noodles & toss to coat.
Top pasta evenly with edamame, carrots, green onion, & peanuts.
Notes:
This dish is delicious served hot or cold! Enjoy for dinner & then have the cold leftovers for lunch the next day.
No need for takeout! These Air Fryer Vegetable Spring Rolls with Peanut Sauce are a delicious lunch or dinner recipe that taste so much fancier than they are to make! Plus, they give you a serving of vegetables & are packed with healthy fats to help you feel satisfied & boost your health. Pair it with your favorite fried rice or miso soup recipe for a complete meal.
Air Fryer Vegetable Spring Rolls with Peanut Sauce
Serving Size:
4 spring rolls
Time:
30 minutes
Difficulty:
Moderate
Ingredients
8 rice paper wrappers
5 romaine lettuce leaves, chopped into strips
1 cup fresh basil leaves
3/4 cup fresh mint leaves
3/4 cup fresh cilantro leaves
1 cup shredded carrots
1 red bell pepper
1/2 cucumber, seeded & cut into matchsticks
1 avocado, thinly sliced
sea salt, to taste
freshly ground black pepper, to taste
1/4 cup natural creamy peanut butter
4 tsp coconut aminos
1 tbsp fresh lime juice
2 tsp coconut sugar
1 tsp sriracha (or to taste)
Directions
Preheat air fryer to 390 degrees F.
Working one at a time, wet the rice paper for 10-15 seconds & then transfer to your work surface. Top with lettuce, basil, mint, cilantro, carrots, bell pepper, cucumber, & avocado. Season with salt & pepper, to taste.
Wrap spring roll tightly. Move to a plate & top with a damp paper towel. Repeat with remaining ingredients.
Spray air fryer basket with cooking spray. Working in batches as needed, place rolls into the basket & spray with cooking spray.
Cook rolls for 5 minutes. Flip & cook until brown, about 5 more minutes.
While cooking spring rolls, whisk together peanut butter, coconut aminos, lime juice, coconut sugar, & sriracha in a small bowl. Serve with spring rolls.
Thank you to Damn Delicious for the delicious inspiration for this recipe.
We are all accustomed to the idea of the familiar aches & pains & gradual loss of mobility that comes with aging. Often, we talk about the ways to keep our bodies healthy & nimble for as long as possible. But one of the most devastating effects of aging actually has nothing to do with the body – it has to do with the brain.
One of the most important factors in living a long & healthy life is taking care of your mind. Losing one’s memory, in particular, can result in a decline in both physical & emotional well-being. In addition to forgetting important things like directions, contact information, & scheduled appointments, losing one’s memory can result in a sense of loss of their identity. According to Harvard Health, memories “make up our internal biographies—the stories we tell ourselves about what we’ve done with our lives. They tell us who we’re connected to, who we’ve touched during our lives, and who has touched us.” Losing this sense of self can be emotionally difficult, both for the person suffering memory loss & for their loved ones.
There are some risk factors for memory loss that cannot be changed, some as genetic predisposition. However, engaging in regular physical exercise, eating healthy, & exercising your mind can all improve your cognitive health. There are also a few foods that play an extra important role in keeping your brain as healthy as possible.
To help keep your brain strong & healthy for the years to come, try incorporating these five foods regularly into your diet.
Blueberries & other deeply colored berries have anthocyanins, a group of plant compounds that help reduce inflammation & oxidative stress. The antioxidants in blueberries can also help improve communication between brain cells, memory, & other cognitive processes.
Broccoli is full of antioxidants & vitamin K, which helps create the type of fat that is in brain cells. Broccoli can help improve memory & cognition as well as fight inflammation to prevent damage to the brain.
The caffeine in green tea boosts brain function, & the amino acids help reduce anxiety. Green tea also has antioxidants that can help reduce the effects of mental decline with age.
Eating salmon or other fatty fish, or taking a daily fish oil supplement, can help support your brain health. Over half your brain is made of fat, & over half of that fat is made from omega-3 fatty acids, which come from fish! Your brain uses these fatty acids to build brain & nerve cells, & to assist with learning & memory.
Want to learn more about the benefits of different foods? Leave me a comment below about which food topic you want to learn about next!
Salads are one of my favorite things to bring to lunch, but they can get boring after a while, especially if you always use the same combinations of vegetables & dressing. And, if you don’t add any protein or other toppings, this potentially nutrient dense meal can be much less filling & satisfying. We need good fuel at lunchtime to power through our afternoons, which means whatever we choose for lunch needs to be a balanced, healthy meal.
These five salad recipes are some of my personal favorites. They are packed with flavor & nutrients for a satisfying & delicious meal that you’ll want to have again & again.
Apple Walnut Salad
One of the most delicious ways to spice up your salad is to add fresh fruits & nuts. This Apple Walnut Salad is a delicious medley of fruits, vegetables & nuts that create a tasty medley on your tongue with every bite.
Makes: 1 serving
Ingredients:
2 cups mixed spring greens
1/4 cup blackberries
1/2 apple, sliced
1/2 red bell pepper, chopped
1/2 cucumber, sliced
2 tbsp walnuts, chopped
1 tbsp paleo jam (I love Wellbees strawberry jam)
1/2 tbsp balsamic vinegar
1/4 tsp dijon mustard
1/2 tbsp fresh orange juice
2 tbsp extra-virgin olive oil
sea salt, to taste
freshly ground black pepper, to taste
Directions:
Toss mixed spring greens, blackberries, apple slices, red bell pepper, & cucumber slices in a bowl. Top with chopped walnuts.
In a separate bowl, whisk together paleo jam, balsamic vinegar, dijon mustard, orange juice, extra-virgin olive oil, & sea salt & freshly ground black pepper, to taste
This delicious Caesar salad recipe is made without anchovies & topped with a vegan Parmesan cheese! It is honestly the best salad I have ever had.
Makes: 4 servings
Ingredients:
For the croutons:
3 slices sourdough bread, cut into 1-inch cubes
1 tbsp extra-virgin olive oil
1/4 tsp salt
For the Caesar Dressing:
1 tbsp Dijon mustard
1 1/2 tsp drained capers
1/2 tbsp ground black pepper
2 garlic cloves
1 cup avocado mayonnaise (or vegan mayonnaise for a completely vegan recipe)
For the Vegan Parmesan:
1 1/3 cups unsalted roasted cashews
2/3 cup nutritional yeast
1 tbsp sea salt
For the salad:
Romaine lettuce, chopped
Mixed greens, chopped
Fresh avocado, sliced
Directions:
Preheat oven to 375 degrees F. In a large bowl, toss together bread cubes, olive oil & sea salt. Spread on a prepared baking sheet & cook for 15 minutes or until beginning to brown.
In the bowl of a food processor, combine cashews, nutritional yeast & sea salt. Pulse until crumbly & resembles Parmesan cheese.
In the bowl of a food processor, combine capers, black pepper, mayonnaise, mustard, & garlic cloves. Pulse until combined & garlic is completely minced.
Prepare plates with a mix of romaine lettuce & mixed greens. Top with sliced avocado, Caesar dressing, vegan Parmesan, & croutons.
Enjoy!
Note: I topped my salad with shrimp for a little extra protein. Feel free to top with your favorite protein or eat as is for a completely vegan recipe.
Thank you Pure Wow for the delicious recipe inspiration!
Fresh Summer Salad
This salad is fresh & summery, the perfect meal for a hot day.
Makes: 1 serving
Ingredients:
2-3 cups romaine lettuce
1/2 peach, sliced
1 ear cooked corn, corn shaved off the cob
1 carrot, chopped
6 large shrimp, thawed if frozen
1 tbsp extra-virgin olive oil
1/2 tbsp red wine vinegar
1 tsp dijon mustard
1 tsp pure maple syrup
Directions:
Spray a pan with cooking spray. Cook shrimp over medium heat until pink & cooked through.
Whisk together olive oil, red wine vinegar, dijon mustard, & maple syrup.
Top lettuce with peach slices, shaved corn kernels, carrot slices, & shrimp. Drizzle with dressing.
Enjoy!
Antioxidant-Boost Salad
This delicious, vibrant salad is full of antioxidants thanks to the almonds, strawberry & veggies, & the shrimp add some extra protein to give you energy all afternoon.
Makes: 1 serving
Ingredients:
2-3 cups romaine lettuce
7 strawberries, sliced
2 tbsp sliced almonds
1 carrot, chopped
6 large shrimp, thawed if frozen
1 tbsp extra-virgin olive oil
1/2 tbsp red wine vinegar
1 tsp dijon mustard
1 tsp pure maple syrup
Directions:
Spray a pan with cooking spray. Cook shrimp over medium heat until pink & cooked through.
Whisk together olive oil, red wine vinegar, dijon mustard, & pure maple syrup.
Top romaine lettuce with strawberries, almonds, carrot slices, & shrimp. Drizzle with dressing.
Enjoy!
Harvest Salad
This harvest salad is a delicious & filling lunch bursting with fall flavor. The recipe is vegan, but you can add your favorite protein, if desired.
Makes: 4 servings
Ingredients:
4 cups brussels sprouts
4 cups diced acorn squash
1 tsp extra-virgin olive oil
2 cups chopped kale
1/2 cup chopped walnuts
1/2 cup unsweetened dried cranberries
1/2 cup pomegranate arils
5 tbsp tahini
2 tbsp pure maple syrup
2 tbsp apple cider vinegar
1/2 lemon, juiced
3 cloves garlic
4 tbsp water, to thin dressing
salt, to taste
Directions:
Preheat oven to 425 degrees F & prepare a baking sheet with foil & cooking spray. Cut the ends off the Brussels sprouts & discard; then cut the sprouts in half. Toss Brussels sprouts halves & chopped acorn squash with olive oil & salt & pepper, to taste. Spread evenly on the baking sheet & roast for 30 minutes, or until tender.
Whisk together tahini, maple syrup, apple cider vinegar, lemon juice, garlic, water, & salt, to taste.
Top kale with roasted veggies, pomegranate arils, chopped walnuts, & dried cranberries. Drizzle with dressing.
The holidays are upon us, which means lots of time spent with loved ones, enjoying the warmth of the indoors, a lavish dessert table always just a few steps away.
The holiday season is a wonderful time of year that should be enjoyed & indulged. But with a different party at every turn, it can be easy for those holiday treats to add up.
In my holistic wellness business, I focus less on the number on the scale & more so on the numbers of health biomarkers. Put more simply, I focus on how my clients are feeling & how healthy they are. When people engage in healthy habits, they feel better, mentally & physically, & a healthy weight will come from those healthy habits in its own time.
This holiday season, it’s important that we focus less on our weight & more so on how we are feeling. Despite the fun festivities this time of year, there are many factors that impact our emotional & physical health in a negative way. The limited sunlight, busyness of the season, & tempting sugary treats can cause anyone’s health to decline. Given most of us would like to enjoy this special time of year, it’s important that we take care of ourselves, emotionally & physically.
If you are struggling to find ways to keep your health goals on track this season, read below for seven healthy habits that will help you take care of your body & mind. And like I said before, if you are worried about those holiday pounds, these habits will also keep your waistline in check, or possibly even shrink it a little.
1. Prioritize eating enough vegetables & protein at parties
There is no doubt that there will be plenty of carbohydrates & fats at every party. Dishes laden in butter always find themselves on the dinner table, along with rolls & potatoes, & the desserts are always full of delicious sugar. To keep your goals on track, instead of focusing on & limiting foods deemed “unhealthy,” intentionally nourish yourself with protein & vegetables.
Focusing on limiting our intake of certain foods can negatively impact our mental health. While portion control is always a good idea, completely restricting or starving ourselves of foods we love can make us feel unhappy, & it is correlated with unhealthy binges when we finally give in to our desires.
Instead of limiting or restricting, focus instead of what your body needs. There will be plenty of carbs & fats, so fill your plate first with protein & vegetables. Nourish your body. Then, if you are still hungry, enjoy some of your favorite fat- or carb-heavy dishes. By making your protein & veggie intake a priority, you are more likely to have a balanced plate, which means a well-nourished body. Remember, carbs & fats are an important party of our daily nutrition intake, too, so they do not need to be entirely avoided.
The easiest way to keep your metabolism running, gut moving steadily, & to get a lovely serotonin (or happy hormone) boost is to exercise. Keeping your body moving can also help you detox from anything you have eaten that your body doesn’t enjoy, & it will help you use up some of the extra energy (food) you have consumed.
Most importantly, exercise makes our bodies feel good. Eating more sugar can increase inflammation, eating more salt can increase water retention, & eating rich foods in general can cause bloating & discomfort. Exercise can help combat all of these symptoms, which will help us feel our best for our next celebration.
Exercise also impacts our mental health in a positive way. Despite the extra exertion of energy, exercise releases hormones in our body that make us feel happy & energized. This means more productive work days & more fun at parties. Engaging in regular exercise can also help us have more productive sleep, which brings us to our next topic.
Sleep is one of the most important things we can do for our health. It is essential for our bodies to rest in order to grow strong & healthy. Our muscles repair & grow from exercise when we sleep, & our minds are able to decompress during REM sleep from anything stressing us in our lives.
When we don’t get enough sleep, it impacts us both mentally & physically. Limited sleep actual causes a reversal in the hormones released in our bodies. Normally, sleep releases leptin, which makes us feel rested & satisfied. But when we don’t get enough sleep, cortisol & ghrelin are released instead. Ghrelin makes us feel hungrier & causes sugar cravings, which means the morning donut you might normally pass up for a healthier choice suddenly becomes a donut or two for breakfast. Cortisol causes stress & inflammation in the body, & it can also cause an unhealthy weight gain around your stomach & thighs. Limited sleep is directly related to a weakened immune system & higher risk for disease.
Cortisol negatively impacts our mental health as well. When we have higher levels of cortisol, even small stresses in our daily lives seem unmanageable. There is a mind-body connection, & when we don’t take care of & let our bodies rest, our minds feel it, too.
If you are feeling extra stressed in your life, think about whether or not you are getting enough sleep. The phrase “Have you tried turning it off & on again?” applies to humans, too. Aim to get at least 7-8 hours of sleep each night for the best results. This will also allow for an ample amount of REM sleep, which, as stated above, is our body’s way of handling daily stresses in our lives. If you have a big problem you can’t solve, you may want to sleep on it. You might find in the morning, your subconscious brain has created a solution for you.
We can’t always use sleep as our means for rest, especially in the middle of a work day. If you find yourself feeling stressed during your day, take a few minutes to practice mindfulness exercises.
Engaging in a regular mindfulness practice has numerous benefits. From lowering stress to decreased blood pressure, mindfulness exercises like meditation, mindful walking & yoga can help increase our quality of life. Even if you only have 30 seconds to spare, sit, focus on your breath, & be present. You will be amazed at how much this simple exercise can make you feel more at peace in your daily life.
Like stated above, completely restricting or starving yourself of your favorite foods can negatively impact your mental & physical health. We tend to feel discouraged & saddened when we completely restrict ourselves from the foods we love, & when we do give in to temptation, its all too common to go on an all-out binge & eat way more than we would have initially.
The holidays are a perfect time to enjoy special treats. When you go to a party, give yourself a chance to make a selection of one or two desserts instead of sampling every single one. Walk down the table once to take a look at the options, & then a second time to get a piece of the ones you want. This helps you to avoid the all-too-common mistake of grabbing the first dessert that looks good, & then realizing the one you really wanted was all the way at the end of the table. Eating only one or two desserts will also help keep those carbs & sugars in check, so you can enjoy the holidays while keeping the inflammation & weight gain to a minimum.
Intentional exercise is not the only time we should be moving our bodies. Many people engage in regular exercise, but then spend the rest of their days sedentary at their desks. This not only increases your chance for weight gain, but it can increase inflammation & muscle tightness, which can lead to more chronic illness.
If you find yourself sitting for most of your day, set a timer to get up & take a walk every once in a while. Even if it’s only for 15 minutes on your lunch break, or a quick 2-minute walk to the water cooler each hour, your body will reap the benefits, & it may help you feel better mentally, too! Working all day can be draining, but taking a quick break to move & breathe can help you to refocus & re-energize.
There are fewer hours of daylight in the winter, which means more time spent indoors. Often, this time spent inside is much less active than the time spent outside, which means people tend to get more sedentary. The extra energy we are getting from holiday foods is stored rather than burned, & our muscles get stiff from the lack of use. The limited sunlight can also cause a deficiency in Vitamin D, which can weaken your immune system.
The best remedy is to get outdoors. It may be cold, but even just spending15 minutes in sunlight daily can combat all of the regular effects of the winter darkness. Go for a walk, meditate, or just relax on your front porch drinking a hot cup of tea.
If you absolutely can’t get outdoors during the day, consider getting a sun lamp. It’s not as good as the real thing, but spending 15 minutes basking in the glow of this fake sun can help improve your mental health.
8. Eat mindfully
Harvest Bowl with Pumpkin Polenta – click here for the recipe
There is so much good food during the holidays that we often tend to stuff ourselves far beyond what our bodies need. Remember, food is fuel, & the goal at feeding times is to nourish ourselves.
When you arrive at a buffet-style party, use the same strategy as used for the dessert table. Walk down once to peruse what the options are, & then walk through a second time to fill your plate with what you want. Remember to make the majority of your plate proteins & vegetables, & then add smaller portions of the carbs & fats you want. Eat slowly, engage in conversation, & relax for at least 15 minutes after eating before getting up for seconds. You may find you are satisfied with the amount that you initially ate.
The holidays have a lot of fun foods that we don’t normally get, so to make sure you don’t feel like you are missing out with smaller portions, eat mindfully. Chew slowly & savor the flavor of what you eat. Pay attention to the smell, texture & taste, & feel how good it feels to put these warm, comforting foods in your stomach. The goal of eating mindfully is to feel satisfied, instead of restricted or stuffed, at the end of the meal.
One of the most important things you can do for your health is to hydrate your body. In the winter, your body will thank you for this in many ways.
Our bodies need water to operate. When we don’t drink enough water, it negatively impacts our organ function, immune system, & energy.
Try to drink at least 64 ounces of water a day. If you are traveling, regularly exercising, struggling to get in enough sleep, or fighting off illness, consider also adding electrolytes to your drink. Nuun is a great choice, with different options depending on your activity level & personal needs. Nuun Vitamins, Nuun Immunity, & Nuun Rest can all be great every day options to drink.
10. Check-in with yourself
Me meditating
The most important thing you can ever do for your health is to check in with yourself. We all have different needs, & you know your body best. What is your lifestyle lacking? What practices would add more quality to your life? If it’s more sleep, create a regular sleep schedule & set a timer to go to bed each night. If it’s drinking water, set a timer on your phone to remind you to drink, or get a fancy water bottle that helps you keep track of how much you have consumed throughout your day. If it’s making healthy food choices, bring the healthy food choice to a party so you know there is at least one dish there that you can enjoy & share with others. If it’s exercising, find a buddy to keep you accountable or a gym class that you enjoy. If you need more time for self-care, schedule it into your planner & be intentional about what you do during that time.
Whatever it is that your body or mind needs, have grace & love for yourself & take the time to engage in self-care. More than anything, this is what will help you live your healthiest lifestyle & feel your very best.
There is nothing wrong with indulging during the holiday season. During these joyous times spent with friends & family, it is part of the fun to eat a holiday cookie or a slice of pie. But with a different holiday event at every turn, those occasional treats begin to add up fast.
What I find most important during the holiday season is finding a balance. Incorporating healthy meals into your regular diet & having healthy options at family functions makes it easier to continue to eat healthy while enjoying the occasional treat. And I personally believe that eating healthy does not need to come at the cost of flavor. In fact, there are plenty of healthy holiday recipes that are just as tasty & won’t leave you feeling bloated after eating.
If you are hosting Thanksgiving or just bringing a dish to your family gathering, check out this recipe round-up for some healthy yet still delicious eating inspiration.
1. For an Appetizer: Cranberry Jalapeño Hot Pepper Jelly
One of my family’s favorite easy appetizers is spicy jam poured over a block of cream cheese & served with crackers. It is so simple to make, & it is always a hit.
Instead of using sugar-laden store-bought jam, keep it festive with this vegan, gluten-free, oil-free, & refined sugar-free Cranberry Jalapeño Hot Pepper Jelly from Monkey & Me Kitchen Adventures. It’s the perfect balance of sweet & tart & will definitely be a hit at your party. Instead of pouring over cream cheese, try serving over a round of brie cheese for a delicious spin. Get the recipe here.
2. For a Healthy Spin on Sweet Potato Casserole: Vegan Sweet Potato Casserole
I never know if sweet potato casserole qualifies as a side dish or a dessert, but it is always served with the turkey in my house, so I guess in this case it’s a side dish. This gluten-free & vegan Sweet Potato Casserole recipe from Mindful Avocado has all of the flavor of your traditional sweet dish but it’s so much healthier. This does have a pecan topping, not the traditional marshmallows, but honestly, I love the nuttiness of the pecan streusel so much more. I personally would sub coconut sugar for the brown sugar in this recipe to make it even healthier, but I suppose that’s up to you. Feel free to also sub regular butter for the vegan butter if you are not plant-based or vegan. Get the full recipe here.
3. If You’re Eating Low-Carb, Try This Cauliflower Stuffing
Cauliflower is such a versatile vegetable. You can use it to make dough, in place of mashed potatoes, or just as a yummy snack with hummus. In this recipe, it is used in place of the bread cubes in traditional stuffing. This Cauliflower Stuffing from Wholesome Yum is low-carb, paleo & Keto, making it a great choice if you’re trying to save your carbs for the dessert table. Get the recipe here.
4. For Your Gluten-Free Friends, Try These Soft Gluten-Free Dinner Rolls
It’s not uncommon today to have someone gluten-free sitting at your Thanksgiving table. Luckily, there are so many delicious gluten-free recipes that will please even your most hardcore gluten eaters. And, eating gluten-free tends to be a lower-carb lifestyle, which helps to achieve that healthy holiday balance (save the carbs for the desserts). This Soft Gluten-Free Dinner Rolls from Dish by Dish are also dairy-free, so you’ll make a couple people at the table happy with this dish. Get the recipe here.
5. For a Healthy Spin on Mashed Potatoes, Try These Vegan Mashed Potatoes
Don’t let the name full you! These Vegan Mashed Potatoes from Minimalist Baker are just as creamy as ever thanks to the vegan butter, & they have a delicious flavor from the roasted garlic & fresh chives. No one at your table will ever know the difference. Get the full recipe here.
6. For a Healthier Alternative to a Classic, Try This Healthy Green Bean Casserole Recipe
I love green bean casserole, which is actually funny because I can’t stand green beans. I don’t know what it is about that salty & tangy flavor, but I cannot do a Thanksgiving without this staple. Luckily, this Healthy Green Bean Casserole from Hummusapien has all the flavor I need without adding in processed ingredients like the cream of mushroom soup & french fried onions. Instead, raw cashews give this recipe its creaminess while fresh onion is baked with breadcrumbs & flour for its traditional crispy topping. Feel free to sub coconut aminos in place of the soy sauce, & gluten-free breadcrumbs & gluten-free flour in the topping, for a gluten-free, soy-free recipe. Get the recipe here.
7. For a Healthy Spin on Broccoli Salad, Try This Super Clean Broccoli Salad with Creamy Almond Dressing
Broccoli salad sounds like it would be a healthy dish, but the dressing is normally full of sugar. Instead, try this Super Clean Broccoli Salad with Creamy Almond Dressing from Pinch of Yum. The dressing is vegan, made with a base of orange juice, almond butter, miso paste, & canola oil instead of mayonnaise & sugar. And I love the addition of purple cabbage in the salad for a pop of color & extra crunch. Get the recipe here.
8. For the Person Who Just Has to Have Cranberry Sauce, Try This Homemade Cranberry Sauce with Oranges
I have never liked cranberry sauce from a can. Well, I don’t know if I can actually say that for sure because I have never been able to get past the texture to even begin to think about the taste. But as always, I strongly believe homemade is far better than anything processed. And I think this Cranberry Sauce with Oranges from Healthy Seasonal Recipes is going to convince you of the same. It’s sweet & tart, made with fresh cranberries, apples, & oranges & seasoned with allspice, salt & brown sugar. To make it even healthier, you can sub coconut sugar for the brown sugar. Get the recipe here.
I don’t know if I could choose between pumpkin & pecan pie. Personally, I like to have a slice of each on my plate. And with this healthy recipe, there’s no reason why you can’t have both! These No-Bake Pecan Pie Bars from Purely Kaylie the perfect grab-and-go treat for a crowd, & it’s sweetened naturally with medjool dates instead of sugar! Made with almond flour & oats, this recipe is also the perfect gluten-free & vegan treat for anyone at your party, but don’t think there is any sacrifice in flavor. The layer of homemade salted caramel sauce will convince anyone to come back for seconds. Get the recipe here.
10. And Because No Thanksgiving is Complete without Pumpkin Pie, Here’s a Raw Pumpkin Pie Recipe
Honestly, this Raw Pumpkin Pie recipe from Poosh is pumpkin pie at its finest. The pumpkin flavor is fantastic, & it’s balanced beautifully by the nutty sunflower seed butter that gives the filling its creaminess. The crust is made with almond flour & medjool dates, making this a gluten-free & vegan recipe that is sure to please anyone. I like to use pure maple syrup instead of Keto maple syrup because I prefer to eat natural sugar over sugar alcohols, but if you are adhering to a Keto diet, this recipe is compliant for you, too. Get the recipe here.
What is your favorite healthy Thanksgiving recipe? Leave me a comment below!
Halloween is normally associated with lots & lots of sugar, but that doesn’t mean you can’t eat healthy until the rush for candy!
Read on for five healthy Halloween recipes for a full day of festive celebration.
For breakfast, try this delicious Pumpkin Pie Smoothie Bowl
Sweetened with frozen banana & dates, this recipe has no added sugar, but it tastes just like a slice of pumpkin pie.
Makes: 1 serving
Ingredients:
1/2 banana, frozen
1/2 cup pumpkin puree
1 pitted medjool date
2 tbsp peanut butter (or nut butter of choice)
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
pinch ground ginger
pinch ground cloves
1/4 cup dairy-free milk (I used almond milk)
chopped pecans (for topping)
sliced fresh banana (for topping)
Directions:
Puree all ingredients (besides toppings) in a blender until smooth. Pour into a bowl & top with banana slices & pecans.
Note: Feel free to add other desired toppings, such as granola, pumpkin seeds or walnuts.
Thank you Purely Kaylie for the delicious recipe inspiration.
For lunch, this Fall Kale Salad is a great choice
Filled with fresh fall produce like kale & sweet potato, this recipe is the perfect healthy, seasonal lunch option. The unsweetened cranberries add another punch of flavor, while the roasted pumpkin seeds are the perfect Halloween-themed addition.
Makes: 4 servings
Ingredients:
For the salad:
1 tbsp extra-virgin olive oil
2 medium sweet potatoes, peeled & diced into 1/2″ cubes
sea salt & freshly ground black pepper, to taste
1 pkg fresh baby kale
1/2 cup fresh roasted pumpkin seeds (see Note) (or substitute for pecans)
1/4 cup unsweetened dried cranberries
For the dressing:
3 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1 tsp dijon mustard
1 clove garlic, minced
1/2 tsp sea salt
1/4 tsp ground black pepper
Directions:
Preheat oven to 400 degrees F. Toss diced sweet potato with olive oil & season with salt & pepper, to taste. Spread onto a prepared baking sheet & roast for 30 minutes, or until the potatoes are tender.
Meanwhile, whisk together all dressing ingredients in a small bowl. Refrigerate until ready to serve.
To make the salad, top kale with sweet potatoes, dried cranberries, & pumpkin seeds. Drizzle with dressing & toss to combine. Serve.
Note: To make fresh roasted pumpkin seeds, slice open pumpkin & scoop out the seeds. You will most likely need to run seeds under cold water to separate them from the pumpkin guts. Dry thoroughly with a towel & then toss seeds in a large bowl with olive oil, sea salt & pepper, to taste. Place seeds onto a prepared baking sheet & roast in the oven at 350 degrees F for 15-20 minutes, or until crispy & lightly golden.
Thank you Gimme Some Oven for the delicious recipe inspiration!
Need an afternoon pick-me-up? Try this Pumpkin Spice Latte
No need to spend money at a coffee shop! You can make this delicious pumpkin spice latte right at home, & it’s sweetened with pure maple syrup rather than refined sugar, making it a much healthier option.
Makes: 1 serving
Ingredients:
1 tbsp instant espresso
1 cup milk, warmed
1 tsp vanilla extract
1 tbsp pure maple syrup
1/4 tsp cinnamon
pinch ground ginger
pinch ground nutmeg
pinch ground cloves
1 tbsp pumpkin puree
whipped cream, for topping (optional)
chocolate shavings, for topping (optional)
Directions:
Add espresso to warmed milk & froth to combine.
Pour espresso into a blender. Add remaining ingredients & pulse to combine.
Pour into your favorite mug, top with whipped cream & chocolate shavings if desired, & enjoy!
Note: You can also make this recipe with a cup of fresh coffee instead of the instant espresso. To do this, omit step one & just add all of the ingredients to the blender to combine.
For dinner, try this Harvest Bowl with Pumpkin Polenta
This dish is the epitome of fall! It has pumpkin, brussels sprouts, maple syrup, apples, kale, & more. You can make it vegan/vegetarian, or add your favorite protein. Grilled chicken or shrimp would taste great in this dish!
Makes: 2 servings (there will be leftover polenta)
Ingredients:
For the pumpkin polenta:
3 cups pumpkin, cubed
2 tbsp extra-virgin olive oil
2 tbsp fresh rosemary, chopped
2 tbsp fresh thyme, chopped
sea salt & freshly ground black pepper, to taste
2 1/2 cups dairy-free milk (I used unsweetened almond milk)
1/4 cup canned full-fat coconut milk
2 cups water
1 cup uncooked polenta
1/4 cup nutritional yeast
2 tbsp vegan butter
For the bowl:
1 cup Brussels sprouts, halved
1 acorn squash, sliced into rings
1 tbsp extra-virgin olive oil
1 cup chopped kale, massaged with oil
1 honeycrisp apple, thinly sliced
10 grape or cherry tomatoes
For the dressing (optional):
1/3 cup tahini
2 tbsp pure maple syrup
1 tbsp apple cider vinegar
1/4 tsp ground cinnamon
pinch ground ginger
pinch ground nutmeg
pinch ground cloves
pinch cayenne pepper
3-4 tbsp water, to thin
Directions:
To make the pumpkin polenta: Toss the cubed pumpkin with olive oil, rosemary, thyme, & salt & pepper. Spread onto the prepared baking sheet & roast at 400 degrees for 30 minutes, or until very tender.
Peel the skins off of the cooked pumpkin & combine in a food processor with the milk. Purée until smooth.
Transfer pumpkin mixture into a large pot & stir in the water & coconut milk. Bring the mixture to a simmer over medium-low heat, & then mix in the polenta. Cool, stirring frequently, until the mixture is thick, about 30 minutes.
Stir in the nutritional yeast & butter. Add salt & pepper, to taste
To roast vegetables: Toss Brussels sprouts & acorn squash with olive oil & salt & pepper, to taste. Spread onto a prepared baking sheet & roast in oven at 375 degrees for 30 minutes, or until tender.
To make dressing: Whisk together all ingredients.
To prepare bowls: Scoop polenta into the bowl, & then top with massaged kale, squash, Brussels sprouts, tomatoes, & apple slices. Drizzle with dressing (optional).
Note: This recipe is vegan. Feel free to substitute dairy milk, heavy cream, parmesan cheese, & dairy butter for the almond milk, coconut milk, nutritional yeast, & vegan butter.
And for dessert, these Pumpkin Pie Almond Butter Cups are dreamy
I know, you probably already have plenty of candy in your house from trick-or-treating. But, if you’re looking for a healthier candy option, this is the best choice you can make. The flavor is so incredibly rich – I honestly would prefer this over any store-bought option. The fact that it is sweetened with pure maple syrup & is vegan is just a plus.
Makes: 8 servings
Ingredients:
10 tbsp dark chocolate cocoa powder
4 tbsp pure maple syrup (I used pumpkin pie spice maple syrup for a little extra pumpkin flavor)
1/2 cup coconut oil
4 tbsp pumpkin puree
4 tbsp almond butter
1/4 tsp ground cinnamon
pinch ground ginger
pinch ground cloves
pinch ground nutmeg
Directions:
Line a cupcake tin with 8 cupcake liners.
Melt the coconut oil, & then whisk coconut oil, maple syrup & cocoa powder together in a small bowl. Divide the chocolate in half, & then fill the bottoms of the cupcake liners with one half of the chocolate. Freeze for 10 minutes.
Meanwhile, combine the pumpkin puree, almond butter, cinnamon, & pumpkin pie spice in another small bowl. Top the frozen chocolate with this filling, & then cover the pumpkin mixture with the remaining chocolate mixture.
