Cauliflower Stir Fry

Ingredients

  • 1/2 cabbage, shredded (you can use pre-shredded bag, too)
  • 1 cup cauliflower, riced (you can use frozen, too)
  • 1 cup frozen peas
  • 1 onion, diced
  • 1 Tbsp coconut oil
  • 1/2 tsp sea salt
  • 1 tsp fresh ginger, minced
  • 1/2 lemon, juiced
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1 tsp curry

Directions

Prep: 1. Using a food processor, shred the cabbage and rice the cauliflower. 2. If using frozen riced cauliflower, defrost 1 cup. Make: 1. Heat coconut oil in large saute pan. Add onion plus 1/4 tsp salt and cook until onion softens, about 3 minutes. 2. Add shredded cabbage (you might have to do this in batches). 3. Once all the cabbage is in the saute pan, stir in ginger, spices and remaining salt.Then add peas and cauliflower and mix gently to combine. 4. Top with lemon before serving.
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Nutrition Information Per Serving (based on 4 servings)

Calories 84; Protein 2.81 g; Fat 3.89 g; Carbs 10.72 g; Fiber 2.78 g; Sugar 4.02 g
Source: Gatheredtable.com

Easy Homemade Turkey Breakfast Sausage

Ingredients

  • 1 pound ground turkey
  • 2 teaspoons fresh sage, chopped
  • 1 teaspoon fresh rosemary, chopped
  • 1 teaspoon fresh thyme, chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon cinnamon
  • 1 teaspoon sea salt
  • Cooking spray (my favorite is Smart Balance® Non-Stick Cooking Spray)

Directions

Prep: 1. Chop herbs. Make: 1. Place turkey, herbs, and salt in a bowl a mix together using your hands to combine. 2. Refrigerate for at least 1 hour or overnight. 3. Form mixture into four patties no more than 1/2″ thick. 3. Use cooking spray to coat skillet and cook sausages in batches about 5 minutes per side or until no longer pink in the middle [center must reach 165°F]. 4. You can also bake in a 400°F oven on parchment-lined baking sheet for 25 minutes.
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Nutrition Information Per Serving based on 4 servings

Calories 172; Protein 22.44 g; Fat 8.75 g; Carbs 1.07 g; Fiber 0.54 g; Sugar 0.03 g
Source: Gatheredtable.com

Easy Mashed Cauliflower With Garlic

Ingredients

  • 1 large head of cauliflower, cut into florets
  • 1/4 cup unsweetened almond milk, plain [or other milk]
  • 1 bulb of garlic
  • sea salt and pepper, to taste

Directions

Prep: 1. Boil water for steaming cauliflower and garlic. 2. Cut cauliflower into florets Make: 1. Once water is boiling, place steamer insert and then cauliflower florets and whole garlic head into the pot and cover. Steam for 10-12 minutes, until very soft. Drain and return cauliflower to pot. Allow garlic to cool a little, then squeeze the roasted garlic cloves out of the skin into pot with cauliflower.. 2. Add in almond milk and salt to the cauliflower and garlic. Mash until smooth.
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Notes

Cook the cauliflower until it is very soft. If you like you can add 2 tablespoons of plain Greek yogurt to this to make it a little creamier.
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Nutrition Information (Per Serving based on 4 servings)

Calories 52
Protein 3.16 g
Fat 0.54 g
Carbs 10.4 g
Fiber 2.57 g
Sugar 2.31 g
Source: gatheredtable.com

Easy Sesame Ginger Zucchini Noodles

Ingredients

  • 6 zucchini squashes, spiralized
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 teaspoons soy sauce [we love Bragg’s Liquid Aminos]
  • 2 teaspoons sesame seeds

Directions

Prep: 1. Spiralize zucchini – you can use a spiralizer or a julienne peeler. 2. Place zucchini noodles in colander, sprinkle with some salt, and let stand for about 10-15 minutes to sweat and drain. 2. Grate ginger. Make: 1. Warm sesame oil, ginger, and soy sauce in a large sauté pan until ginger starts to sizzle. 2. Add zucchini noodles and cook over medium heat for 3-5 minutes [do not over cook or noodles will break apart. 3. Season with additional soy sauce if desired.
Makes 4 servings

Nutrition Info Per Serving

Calories 79
Protein 3.06 g
Fat 5.03 g
Carbs 7.27 g
Fiber 2.35 g
Sugar 5.35 g
Source: gatheredtable.com

Avocado Chicken Salad

Ingredients

  • 2 cups chicken breast, chopped from store bought rotisserie chicken
  • 1 avocado, split and scooped out
  • 1/2 lemon ( zest and juice )
  • 1 cup cannellini beans
  • 1 apple, chopped
  • 1/4 cup red onion, chopped
  • 1 red pepper, chopped
  • 2 stalks celery, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon dill, chopped
  • 1/2 tablespoon dijon mustard
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 6 cups salad greens

Directions

Prep: 1. Chop chicken. 2. Split avocados and scoop out flesh. 3. Zest and juice lemon. 4. Chop apple, onion, pepper, celery, walnuts, and dill. Make: 1. In a bowl, mash avocado with lemon juice. 2. Add all other ingredients except the olive oil, mix add olive oil and salt and pepper to taste. Serve in on top of salad greens with extra lemon.
Makes 4 servings

Nutrition Information (Per Serving)

Calories 382
Protein 28.51 g
Fat 17.44 g
Carbs 30.69 g
Fiber 10.46 g
Sugar 7.68 g
Source: gatheredtable.com

Baked Apple Chips

Ingredients

  • 4 large Granny Smith apples

Directions

1. Preheat the oven to 250°F. Line two rimmed baking sheets with aluminum foil and spray lightly with oil (or line them with a Silpat mat, no oil required). 2. Leaving the skin on, slice the apples crosswise into thin layers, about ¼-inch thick. Remove the seeds. 3. Divide the slices evenly between the baking sheets and bake for 60 minutes. Flip the apples, then bake for 30 minutes more, or until the slices are light brown and crispy. Thicker slices will be a little more chewy. For extra-crispy chips, leave the apples in the oven 15 minutes more. Timing will depend on the moisture content in your apples. 4. Let the chips cool completely, then store in your pantry in an airtight container for up to 1 week.

Notes

These crunchy baked apple chips make a great lunchbox snack, especially when combine with some nut butter. They take a while to bake, but they are worth it. Keep a big batch of these chips in a glass jar in your pantry to make it easy for you and your kids to grab when hunger strikes!

Nutrition Information

Per Serving based on 4 servings
Calories 82
Protein 0.62 g
Fat 0.27 g
Total Carbs 19.29 g
Fiber 3.97 g
Sugar 13.59 g
Recipe from The 52 New Foods Challenge

Cauliflower “Rice” Salad

Ingredients:

Salad:

      • 12 ounces cauliflower “rice” – see step 1 below
      • 1 cup cucumber, diced
      • 1 cup grape tomatoes, cut in half
      • 2 green onions, sliced
      • 3 tablespoons sliced Kalamata olives

Dressing:

      • 1/4 cup red wine vinegar
      • 2 tablespoons olive oil
      • 1/2 cup tablespoon Dijon mustard

Instructions:

1. Cauliflower “rice” can be purchased frozen at some stores, or you can make your own by following this instruction: place cauliflower florets in a food processor and process until it they reach a rice-like consistency (be careful not to over-process).

2. In a salad bowl, combine all salad ingredients.

3. In a small bowl, whisk together dressing ingredients.

4. Pour dressing over salad and serve with reduced-fat feta cheese if desired.

Nutrition per Serving (1/2 cup): Calories 127; Total fat 6 g; Saturated fat 0 g; Cholesterol 0 mg; Sodium 635 mg; Potassium 182 mg; Total Carbohydrate 7 g; Dietary fiber 2 g; Sugars 3 g; Protein 2 g. 

What’s In Season for Fall?

Fall is officially upon us, which means all that great produce we had in recent months is no longer so fresh and we move onto other foods. Fear not, there are plenty of healthy, delicious foods in season for fall. Here are a handful of the delicious, in season foods to enjoy this fall:

  • Apples – Apples are such a quick, easy, healthy option for you. They don’t have many calories, but lots of fiber to fill you up and flavor to keep those taste buds happy! Apples can complement your breakfast, lunch or dinner! If you struggle to tolerate apples, consider skipping the skin or try cutting your apple into tiny pieces before you eat it. This time of year, you can have fun with apples by going to a local farm and picking your own!
  • Winter Squash – These are picked in the fall and stored through spring and include acorn squash, butternut squash, and spaghetti squash. If you’re missing a good old-fashioned spaghetti dinner, try cooking a spaghetti squash, peeling all the pulp “noodles” out and putting some ground turkey and spaghetti sauce on top. Yum!
  • Pears – Here’s another delicious option to add to any meal. When it comes to pears, you want to make sure you eat them when they are ripe (it will give a little when you put some pressure on it). If your pear isn’t ripe yet, just put it in a paper bag to help it ripen. Once it’s ripe, eat it or store it in the refrigerator.
  • Pumpkins – Hence, pumpkin flavored everything (see recipe below for a unique use for pumpkin)! J Pumpkins are great to decorate with and to eat. They are a great way to get in some vitamin A, vitamin C, fiber and many other nutrients.
  • Brussels Sprouts – While these are not a popular choice for many, they are definitely packed with nutrients, including fiber, vitamin C and folate! If you haven’t tried them in a while, try them again and maybe you’ll like them!
  • Cauliflower – Did you know that not all cauliflower is white? There is actually orange and purple cauliflower out there, too, but it’s not always an option in your local grocery store! Here’s another great way to get folate and vitamin C in your diet!
  • Garlic – Garlic does wonders for seasoning so many of our foods without sodium or any added fat! Besides the remaining odor it can leave in your mouth, you have to love garlic!
  • Mushrooms – These are at their peak during the fall. Did you know that mushrooms are low calorie and a good source of riboflavin, niacin and copper?

Fall is also a great time to get out the slow cooker to prepare many of the above in-season items. A slow cooker is great for preparing one dish meals and usually, you just throw your ingredients in, stir, set the temperature/time and let it go. You come home in the evening to a great smelling house and your dinner is ready to enjoy! It’s also a great time of year for healthy chili recipes. Make a large batch of chili in your slow cooker, then freeze your leftovers in individual servings so on nights when you don’t know what to prepare (or you don’t feel like cooking!), you can pull some of that healthy chili from the freezer for a quick, healthy meal fix.

The weather is also fantastic most of the time, so take advantage of those crisp, cool mornings and take a walk before work or school or enjoy the warmer evenings before the sun goes down. The leaves will be changing soon, so get ready for some beautiful scenery while you’re exercising, too!

Pickled Shrimp

Ingredients


1 lb (21/25) shrimp, peeled and deveined
1 cup fresh lemon juice (about 4 lemons)
5 garlic cloves, smashed and peeled
2 parsley sprigs
2 bay leaves
1/2 tsp fine sea salt
1/2 tsp smoked paprika
1/4 tsp celery salt
10 allspice berries
10 black peppercorns
10 coriander seeds
1/2 cup extra-virgin olive oil

Directions

1. Drop the shrimp into a pot of boiling salted water (salt is optional). Remove the pot from the heat, cover, and let sit until the shrimp are opaque, orange-pink in color, and slightly firm, 3 to 4 minutes. Drain the shrimp and set aside.

2. In a 1-qt mason jar, combine the remaining ingredients except for the oil and let sit for 5 minutes to infuse. Add the shrimp, followed by the oil, and affix the jar lid. Turn to combine the shrimp with the pickling solution. (If necessary, press the shrimp below the surface of the oil with a spoon.) Let sit at room temperature for one hour before eating, or refrigerate for up to 5 days. Let the shrimp come to room temperature before serving.

Note: For a variation, omit the smoked paprika and substitute two fresh sprigs of dill for the parsley.

Makes 4 servings

Nutrient Analysis per serving (6 shrimps per serving)

Calories: 190; Total fat: 9 g; Sat fat: 1.5 g; Trans fat: 0 g; Cholesterol: 170 mg; Sodium: 460 mg; Total carbohydrate: 2 g; Dietary fiber: 0 g; Sugar: 0 g; Protein: 23 g

Source: Today’s Dietitian Magazine

Butter Bean Burgers with Southwestern Sauce

Prep Time: 35 minutes

Patties:

1 can (15-16 oz.) butter beans, drained, rinsed

1 egg, beaten

10 round buttery crackers, crushed (1/3 cup)

2 tablespoons chili sauce

2 tablespoons finely chopped onion

Sauce:

1 cup frozen mixed vegetables (from 1-lb bag)

¼ cup raisins

¼ teaspoon ground cumin

1 can (14 ½ oz.) Mexican-style stewed tomatoes with jalapeno peppers, garlic and onion, undrained

Directions:

  1. In medium bowl, mash beans with fork. Stir in remaining patty ingredients. Shape mixture into 4 patties, about ½-inch thick.

  2. Spray 10-inch skillet with cooking spray. Cook patties in skillet 8 to 10 minutes, turning once, until golden brown. Remove from skillet; keep warm.

  3. In same skillet, mix sauce ingredients. Cook over medium-low heat 5 to 8 minutes, stirring occasionally, until vegetables are tender. Serve sauce over patties.

Nutrition per serving: 260 calories, 4 g total fat, 55 mg cholesterol, 700 mg sodium, 44 g total carbohydrate, 9 g fiber, 11 g protein

Recipe from “Betty Crocker’s Easy Vegetarian” cookbook.

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