Easy Banana Cinnamon Rolls (healthy-ish)

Prep Time: 15 mins | Total Time: 40 mins | Makes: 6-8 rolls

I have a serious weakness for any type of cinnamon roll. The gooier the better! BUT after eating a hot, bakery made cinnamon roll dripping with icing or even the store bought tube that you plop on a sheet pan and cook, I usually don’t feel that great. Probably due to all the sugar and dense carbohydrates hitting my system all at once - Sugar crash anyone?! So I’m on the hunt to make a healthier, but still tasty, cinnamon roll. This recipe has a much lighter dough (bananas and flour only) and a 4 ingredient icing. I’m sold!

WHAT YOU’LL NEED:

• 1/2 cup ripe banana, mashed

• 1 1/4 cup self raising flour

• 1/4 cup butter, melted

• Cinnamon

• Coconut Sugar

Icing

• 1 cup powdered sugar

• 1 tablespoon butter, melted

• 1 teaspoon vanilla extract

• 2 tablespoon almond or any milk (heavy cream or half and half also work)

HOW TO MAKE:

1. Preheat oven to 350 F. We’ll use a large baking dish for baking the rolls.

2. In a medium bowl, mash bananas with a fork then add self rising flour and mix together until it forms a dough (if too sticky, add a few pinches of flour and keep mixing, but keep dough soft).

3. Lightly flour counter surface and roll out the dough into a rectangle - approx. 1/4 - 1/2 inch thick

4. Brush the top of the dough with melted butter, then sprinkle the with cinnamon and coconut sugar until the dough is coated with both.

5. Cut the rectangle into 6-8 strips, length wise. Starting from the long ends, roll up each individual strip into a roll. Each roll just tight to not fall apart when moved.

6. In a large baking dish, add melted butter to the bottom and sides. Transfer the individual rolls into a baking dish with the spiral side up. It’s ok to have the rolls touching.

7. Bake for 20-25 minutes until the edges are light golden brown.

8. While the rolls are baking, make the glaze by mixing all ingredients together. Mix with fork or hand mixer. Set aside.

9. After 20-25 minutes, remove the lightly browned rolls from the oven and let them cool. While they are cooling but still warm, top each roll with the glaze. Enjoy your cinnamon roll once cool enough to hold, but still warm.

Blueberry Biscuits

Prep Time: 5 mins | Total Time: 20 mins | Makes: 12 biscuits

If you’re looking for a quick, healthy treat that can you can enjoy either as dessert OR breakfast, look no further. Usually biscuits can be dry and tasteless, but these are actually fluffy, soft, and full of flavor. Try them for yourself :)

WHAT YOU’LL NEED:

• ½ cup melted butter (vegan butter optional)

• ¾ cup unsweetened almond or other milk

• 1 tbsp maple syrup

• 1 tsp vanilla extract

• ¼ tsp salt

• 1 ½ tsp baking powder

• 2 cup flour (regular or gluten-free both work)

• 1 cup frozen wild blueberries

Vanilla Icing (Vegan optional)

• ½ cup powdered sugar

• 1 tbsp unsweetened almond or other milk

• 1 tsp vanilla extract

HOW TO MAKE:

1. Preheat oven to 400 degrees F. Line baking sheet with parchment paper.

2. In a large mixing bowl, mix the melted butter, almond milk, maple syrup, vanilla, salt, and baking powder. Then, mix in the flour. Only mix until the dough is combined. Be careful not to over mix! If using gluten-free flour and the dough seems crumbly, add another 1 tablespoon of melted butter and 1 tablespoon of almond milk and work it into the dough. 

3. Gently fold in the blueberries. Again, don’t over mix! Use a heaping tablespoon to scoop out 12 biscuits and drop them onto the lined baking sheet.

4. Bake in the oven for about 15 minutes until they are lightly golden on top. Option to broil at the end for about a minute to give them more color on top.

5. While baking, use a whisk to mix your powdered sugar and almond milk to make a glaze. Drizzle over the warm biscuits and serve immediately.

Turkey Taco Cups

Prep Time: 10 mins | Total Time: 30 mins | Makes: 12 taco cups

Taco Tuesday! Or really any day of the week when you’re craving one of the most delicious foods ever created. What I love about this recipe is it’s super simple to make, it comes in a personal serving, or five, and you can make a dozen at a time. Perfect for feeding a lot of mouths all at once or storing to eat at a future time.

WHAT YOU’LL NEED:

• 12 Wonton wrappers

• 1 tbsp. Olive oil

• 1 lb. Organic ground turkey meat (ground beef works too)

• 2-3 tsp. Taco Seasoning

• 2 cups Shredded Cheddar cheese

• 1 can refried beans (pinto or black beans both work)

• Kosher salt

• Freshly ground black pepper

• I bunch cilantro, chopped

• 2 stalks green onion, chopped

• Sour cream, for topping

HOW TO MAKE:

1. Preheat oven to 350° F. Grease muffin pan with a little cooking oil. Place a wonton wrapper into each cup of muffin pan, folding the edges if necessary. Set aside.

2. In a large skillet over medium heat, add oil and ground meat, breaking up the meat with a wooden spoon. Season with taco seasoning, salt, and pepper and cook until the meat is no longer pink, about 6 minutes. Drain fat.

3. Spoon cooked meat mixture into each wonton. Next, add a spoonful of refried beans and then top with shredded cheddar. Bake until the wontons are golden around the edges and the cheese has melted, about 8-10 minutes.

4. Garnish with sour cream, cilantro, or green onions. Enjoy!

GF Oatmeal Raisin or Oatmeal Chocolate Chip Cookies

Prep Time: 20 mins | Total Time: 30 mins | Makes: 20-24 cookies (depends on size)

Cookies, cookies, everywhere! I love this cookie recipe - it’s healthy, tasty and fun to make with kids or friends. They can store for about 10 days - 2 weeks in an airtight container so you can eat every hour or as a necessary post meal treat. I’ve made these a dozen times as oatmeal raisin cookies and excited to try the chocolate chip version. Anyone else craving chocolate right now?!

WHAT YOU’LL NEED:

Dry Ingredients:

• 1 cup gluten free rolled oats (plus 1/2 cup to add in)

• 1 cup gluten free oat flour

• 1/2 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1 teaspoon ground cinnamon

• 1/4 teaspoon salt

• 3/4 cup raisins OR chocolate chips (or both if you want to get fancy - add these in later)

Wet Ingredients:

• 1/4 cup + 2 tablespoons melted coconut oil

• 1/4 cup coconut sugar

• 1/4 cup pure maple syrup

• 2 flax eggs (2 tablespoons ground flaxseed + 6 tablespoons water, whisked together, set for 15 minutes)

• 1 teaspoon pure vanilla extract

HOW TO MAKE:

1. Preheat oven to 350°F. Line a baking sheet with parchment paper or greased foil. Set aside for later.

2. In a medium bowl, whisk together all the dry ingredients: 1 cup oats, oat flour, baking powder, baking soda, cinnamon and salt EXCEPT the raisins or chocolate chips. Those will be added later.

3. In a different medium bowl, whisk together all the wet ingredients: coconut oil, coconut sugar, maple syrup, flax eggs, and vanilla. Whisk until thoroughly combined and resembles caramel.

4. Add the dry ingredients to the wet ingredients. Whisk until thoroughly combined.

5. Fold in raisins or chocolate chips and oats. The dough will be sticky.

6. Scoop about a 1/4 cup of the mixture and drop cookie dough balls onto the prepared baking sheet. Using a fork, flatten cookies into a round disc—they will not spread during baking.

7. Bake for 10-12 minutes.  Using a flat spatula, carefully lift cookies off the baking sheet and transfer to a cooling rack. Allow to cool completely. Enjoy!

Quick and Easy Egg Cups

Prep Time: 10 mins | Total Time: 28 mins | Makes: 12-15 egg bites

If you’re into hosting big brunch parties or just looking for an easy way to feed your kids as they run out the door for school, these eggs cups are a perfect solution. Ready in about 30 minutes and you can eat them fresh out of the oven or store in the fridge to consume at a later date. Best part is you can add anything you’d like: mushrooms and cheese, ham and bacon, tomato and broccoli - or mix and match!

WHAT YOU’LL NEED

• Base:

  • 8-12 large eggs

  • 1 cup cheese, shredded (cheese of choice: cheddar, mozzarella or parmesan all work)

  • 1/3 cup milk, half-and-half or whole milk are best

  • 1 tsp Salt

  • 1 dash ground pepper

• Mix-ins (add a combo of whatever you’d like)

  • 1/2 cup tomatoes, diced

  • 1/2 cup baby spinach, coarsely chopped

  • 1/2 cup ham, sliced

  • 1/4 cup green onions, thinly sliced

  • 1/2 cup red or yellow pepper, chopped to small pieces

  • 1/2 cup mushrooms, sliced

  • 1/2 cup bacon, chopped

HOW TO MAKE:

1. Preheat oven to 350°F. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray or butter.

2. In a large bowl, whisk together eggs, milk, and cheese. Season with salt and pepper, to taste.

3. Add egg mixture halfway up into each tin of a greased muffin tin.

4. Add your toppings to each tin cup.

5. Bake for 15-20 minutes, until set.

6. Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.

Healthy Samoas

Prep Time: 15 mins | Total Time: 30 mins | Makes: 11 cookies

It’s Girl Scout cookie season! If you haven’t seen the purple, green, and yellow boxes all around town, you better find them soon before they sell out. Local Hint: check out the base of Highlands…they even accept Venmo! But if you’re like me and want to enjoy the best Girl Scout cookie (obvi the Samoas) all year round, you have to make this recipe. I found this healthy, homemade Samoa recipe on the food blog Eating Bird Food. Only 4 ingredients AND in a side-by-side taste test, some preferred these to the packaged cookies…just saying :)

WHAT YOU’LL NEED:

• 1 cup pitted medjool dates, about 10 dates

• 1 cup unsweetened shredded coconut

• 1/3 cup dark chocolate (for a low sugar option, try Lily’s chocolate chips)

• 1/2 tsp coconut oil

HOW TO MAKE:

1. Preheat oven to 400°F.

2. Toast the coconut: Spread the shredded coconut onto a baking sheet. Place in oven for 3-5 minutes, until coconut is a light golden brown color. Make sure to keep an eye on the coconut, as it burns really easily. Alternately, you can toast the coconut in a pan on the stove top.

3. In a food processor, add dates and toasted coconut. Pulse until mixture is combined and starts to form a ball of dough.

4. Take 1 Tablespoon of dough, roll into a ball and then shape into a round cookie. Using a straw or chopstick punch a hole in the middle of the dough. Move the straw or chopstick around a bit to make the hole wider, if needed. At this point you’ll likely need to reshape the cookie a bit.

5. Place all cookies on a sheet lined with parchment and transfer to the freezer for 5 mins. to harden up a bit.

6. While cookies are in the freezer, add chocolate and coconut oil to a shallow microwave-safe bowl and melt in 20-30 second increments until the chocolate is melted enough to drizzle.

7. Grab cookies from the freezer and dip each one in the chocolate to coat the bottom. Place cookies on the parchment and use remaining chocolate to drizzle over top the cookies.

8. Transfer cookies back into the freezer for 10-15 minutes to let the chocolate harden. Once they’ve hardened you’ll be able to easily remove the cookies from the parchment paper.

9. For enjoying later, store in a sealed container in the fridge for up to one week.

English Muffin Pizza Party

Prep time: 10 mins | Total time: 25 mins | Serves: 8

Who doesn’t like to have a personal pizza party on a random Tuesday! This mini pizza recipe is a no-brainer if you want to create a fun, hands on meal for your family…or just you on a random night. You can create any variety you like (pesto, tomato, or white sauce base) with whatever toppings you’re in the mood for. Dinner in less than 40 minutes - Viola!

WHAT YOU’LL NEED:

• 4 English muffins, cut or split in half = 8 halves

• 1/2 tbsp extra virgin olive oil

• 3/4 cup pizza sauce (you can use tomato, pesto, or alfredo)

• Pinch of salt

• Pinch black pepper

• 1 cup shredded part-skim mozzarella cheese (or cheddar cheese, provolone, or any cheese you like)

• 1/2 tsp Italian seasoning

• Toppings of choice: mini pepperonis (or regular pepperonis, quartered), peppers, pineapple, spinach, etc.

• Thinly sliced fresh basil, optional topping

HOW TO MAKE:

• Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

• Pre-cook the English muffins. Arrange the English muffin halves, nooks and crannies side up, onto a baking sheet. Lightly drizzle with olive oil. Place in the oven and toast until barely golden, about 3-4 minutes. Take out of oven.

• Spoon 1 1/2 tbsp pizza sauce over each one, using the back of a spoon to spread it evenly. Sprinkle with salt and pepper. Top with cheese, Italian seasoning, and any desired toppings.

• Bake for 10 minutes, until the cheese is melted and the muffins are browned on the edges. Top with fresh basil.

Homemade Salsa and Baked Tortilla Chips

Everyone seems to have their favorite salsa and chip combo, but nothing compares to a freshly made batch of salsa and perfectly baked tortilla chips. If you’ve never made your own salsa before, try this recipe. Super quick and easy and perfect for your next family fiesta night. All you need are some additional nacho toppings and you have the perfect meal!

Prep time: 5 mins | Total time: 10 mins | Serves: 14

Fresh Salsa - what you’ll need

• 1 1/4 lbs. ripe Roma tomatoes (about 5 - 6)

• 1 (14.5 oz) can petite diced tomatoes

• 2 green onions, ends trimmed, chopped into thirds

• 1/3 cup chopped red onion (about 1/4 of a medium)

• 1 jalapeno pepper, seeded and roughly chopped

• 1/3 cup fresh cilantro (about a handful)

• 1 large clove garlic, roughly chopped

• 2 Tbsp fresh lime juice

• 1/2 tsp chili powder

• 1/4 tsp ground cumin

• 1/2 tsp granulated sugar (optional)

• Salt and pepper to taste

How to make

1. Combine all ingredients in a food processor and pulse in 1 second bursts until all ingredients are finely chopped.

2. Serve with homemade tortilla chips. Best if served cold. Refrigerate for a few hours to let the flavors marinate together before serving.

3. Store in refrigerator up to 1 week.

Prep time: 5 mins | Total time: 20 mins | Serves: 2-3

Tortilla Chips - What you’ll need

• 6-8 small corn tortillas (you can substitute flour if desired), cut into six equal wedges

• 1 Tbsp cooking oil (Avocado oil is the best & healthiest)

• 1 - 2 tsp Tajin (optional but makes the chips taste amazing)

• 1 - 2 tsp salt (use less if you are also using Tajin)

How to make

1. Preheat the oven to 350ºF. Stack the tortillas on top of each other, then cut into six equal sized wedges.

2. Place the cut tortillas in a large bowl and drizzle the oil over top. Gently toss the tortilla pieces in the oil until they're all lightly coated. Add Tajin and continue to mix.

3. Cover a baking sheet with parchment paper, then spread the tortilla pieces out over the surface so that they're in a single layer and overlapping as little as possible. Sprinkle lightly with salt.

4. Bake the chips for ten minutes, then gently stir and flip the chips. Return the chips to the oven and bake until golden brown (3-5 minutes more). Season with salt once more.

5. Allow the chips to cool before serving. They will crisp even further as they cool down.

Banana Drop Biscuits (Vegan)

Prep Time: 5 mins  |  Total Time: 20 mins  | Makes: 12 Biscuits

I stumbled upon this recipe by vegan and GF recipe blogger, Peanut Butter & Jilly, last winter and have made these delicious biscuits at least a dozen times since then. Usually, when my bananas start to get a little ripe and look uneatable, I make my go-to GF Banana bread. BUT ever since discovering these little gems, my banana bread making days are history and I’m pretty much addicted to biscuits now. Disclaimer: Only make this recipe if you plan to eat more than desired in one sitting. Enjoy!

What You Need:

• 3/4 cup unsweetened almond milk

• 1 overripe banana, mashed

• 1/2 cup butter, melted (can substitute vegan butter here)

• 1 tbsp maple syrup, the real stuff!

• 1 1/2 tsp baking powder

• 2 cups flour or gluten free flour *if using GF flour: best option is King Arthur, Measure for Measure GF flour. I have also used almond flour, but the biscuits come out a little more dense and flat.

Maple Butter:

• 2 tbsp butter, melted

• 2 tbsp maple syrup

How To Make:

1. Preheat the oven to 400 degrees. Line baking sheet with parchment paper.

2. In a mixing bowl, mix together the almond milk, mashed banana, melted butter, maple syrup, and baking powder. Then, add the flour and mix just enough until a dough forms. If using gluten-free flour and the dough seems crumbly, add another 1 tablespoon of melted butter and 1 tablespoon of almond milk and work it into the dough. Don't over-mix or your biscuits will be dense.

3. Use a spoon to scoop the dough and drop onto the baking sheet lined with parchment paper. Space evenly and bake in the oven for 12-15 minutes until the biscuits are golden. Option to broil the biscuits at the end for about a minute to give them more color on top.

4. While the biscuits are baking, melt the maple syrup and butter together, either in microwave or on the stove top, to create the maple butter.

5. As soon as the biscuits come out of the oven, drizzle the maple butter over the warm biscuits and enjoy!

Fireside Turkey Chili

When winter starts to creep in and the dreaded November clock change deprives us of that last afternoon light, I immediately shift gears into craving hearty, warm, savory foods. BUT I don’t always want them to be rich and heavy and leave me feeling super full and tired. So, I found the perfect recipe that checks all the boxes - healthy, light, tasty, easy to make, not a ton of ingredients, and freezable for future meals. This Turkey Chili is broth based which keeps it on the lighter side, but still fills you up. Pair with some toasted sour dough or garlic bread and voila! Saving family dinner time one meal at a time.

WHAT YOU’LL NEED

• 1/2 white onion, diced

• 2 garlic cloves, minced

• 2 tbsp extra virgin olive oil (Can use Avocado oil too)

• 8 oz organic ground turkey

• 1/2 tsp salt

• 1 heaping tsp cumin

• 1/2 tsp turmeric powder

• 1 4oz can diced chiles

• 1 15oz can cannellini beans, drained and rinsed

• 1 large bunch Swiss chard, chopped (Kale works too, but I prefer Swiss chard)

• 1/2 tsp crushed red pepper flakes

• 3 cups organic chicken broth

• Optional Toppings: Avocado, jalapeños, green onion

HOW TO MAKE:

1. Lightly coat the bottom of a large soup pot with EVOO or avocado oil and add ground turkey. Cook over medium heat until no longer pink. Season with salt and pepper (not too much salt - more will be added later). Remove and set aside in a dish.

2. Add oil of choice and onion to the pot and cook over medium heat until onions are translucent. Add in garlic and cook for another 30-45 seconds.

3. Pour in chicken broth, beans, chiles, turkey meat and spices. Turn heat up to medium/high until mixture starts to boil. Turn heat down and allow to simmer.

4. Toss in Swiss chard and simmer for an additional 5 minutes. Serve and enjoy!

5. Eat all in one sitting, or store in an air-tight container in either fridge or freezer for future dinners.

Time: 30-45 mins
Yields: 2-4 depending on portion size. If you want leftovers, definitely double the recipe

Spooky Halloween Avo Toast

Spooky Halloween Avo Toast Photo: Instagram @fooddeco

As a Holiday lover, I enjoy the occasional festive flair on everyday food. This spooky, Halloween spin on the traditional avocado toast can be found on Colette Dike’s Instagram account @fooddeco. But if you’re more like me and just want to smash some avocado on a piece of toast, try this 10 minute avocado toast recipe. Avocados are a true super food and contain high levels of healthy, beneficial fats, which can help you feel fuller between meals. They are also an excellent source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, magnesium, potassium, beta carotene, and omega-3 fatty acids. That’s a lot of health benefits in one food!

WHAT YOU’LL NEED:

• One medium ripe avocado, halved and pitted

• Fine salt and freshly ground black pepper

• 2 - 4 slices whole grain or wheat bread (my favorite is sourdough bread)

• 2 tablespoons extra-virgin olive oil (EVOO for short)

• Flaky sea salt, for serving

• Optional Toppings:

  • Crushed red pepper flakes

  • Squeeze of lemon

  • Everything but the bagel seasoning (Trader Joe’s brand is amazing)

  • Cilantro, chopped

HOW TO MAKE:

1. Toast the bread until browned and crisp

2. While bread is toasting, mash the avocado with a fork in a shallow bowl until chunky. Add fine salt and black pepper. Season to taste (might need more salt than you think).

3. Lightly brush the toasts with oil, and season with fine salt and pepper. Divide the mashed avocado evenly among the toasts. Top with a pinch of flaky sea salt and any additional toppings you want to add.

Time: 10 mins
Yields: 2 - 4 servings

Basil Pesto Spaghetti Squash

I love when spaghetti squash is in season (usually early fall through the winter). Yes, it takes forever to cook (about an hour) BUT consider that your prep time to make the rest of your recipe. Spaghetti squash is a perfect substitute for any pasta dish when you’re looking for a healthier, gluten free option. It is packed with key nutrients and vitamins including fiber, vitamin C, manganese, vitamin B6, and niacin. Added bonus, kids can barely notice it’s not pasta once you’ve added the sauce and toppings. This is a delicious recipe to make when you need a break from traditional red sauce dinners that end up staining your favorite white shirt.

WHAT YOU’LL NEED

• 1 spaghetti squash, cut in half length wise and remove seeds

• 2 teaspoons extra-virgin olive oil

• Pesto (here is my super easy, homemade basil pesto recipe)

• 1 container Tomatoes, grape or cherry work best

• I pack of chicken breasts (optional), cubed

• Salt and pepper, to taste

• 2 tbsp parmesan cheese, grated (optional topping)

• Basil, chopped (optional topping)

HOW TO MAKE

• Pre-heat oven to 400 degrees F and line a large baking sheet with parchment paper for easy clean-up.

• Drizzle about 1 tsp of olive oil on the inside of each squash half and rub it all over, adding more oil if necessary. Sprinkle salt and pepper lightly over the squash, then place them cut-side down on the prepared baking sheet.

• Bake for 45-55 minutes (depending on squash size), until you can easily pierce skin with a fork. You should be able to remove the squash easily from the sides with a fork when it’s fully cooked.

• While squash is cooking, use a skillet or frying pan to cook the chicken and tomatoes.

  • Chicken: Heat a skillet or pan on medium heat with a little oil. Once hot, add cubed chicken and cook fully (10-15 mins). Season with a little salt and pepper. Remove from pan and prepare to cook tomatoes.

  • Tomatoes: Keep the pan hot after cooking the chicken. Add a little more oil to lightly coat the pan, some salt and pepper too. once pan nice and hot, add the tomatoes (they should sizzle when you place them in pan). Cook for about 8-10 mins until soft and blistered.

• Once squash is done, scoop out with a fork and transfer to a large bowl. Mix together the squash, pesto and chicken. Top with tomatoes, basil and parmesan cheese. Enjoy!

Time: 1 hour (Squash takes about 1 hour to cook. The rest can be done while squash is cooking in about 30 minutes)
Yields: 2 adults per squash or 4 kiddos

Squash Tips

• Cut in half lengthwise (from stem to end), you'll have shorter spaghetti strands. If you cut it right down the middle (between the stem and the end), you'll have longer strands.

• If it's too tough to cut open, cook it whole instead. It will take a little longer to cook (15-20 minutes more) but will be tender and easier to cut.

• If microwave is your thing, you can go this route and be done in a matter of minutes. Just halve it, remove the seeds, microwave for about 10 minutes.

Fall Inspired Butternut Squash Soup

Fall weather tends to stir up a few mixed emotions. On one side, the cooler weather is a welcome change of season - winter is closer, ski season will begin, and you’ll soon have that excuse to stay in with a cozy fire and binge watch your favorite shows. On the flipside, the dark, foggy mornings and slight chill in the air sadly means we are officially saying goodbye to summer and those warm pool days, outdoor picnics, and sunny hikes. To help you ease into Fall, this is one of my favorite soup recipes from Love and Lemons. It’s easy, healthy, and doesn’t require a ton of ingredients.

WHAT YOU’LL NEED

• 2 tablespoons extra virgin olive oil (EVOO)

• 1 large yellow onion, chopped

• ½ teaspoon sea salt

• 1 (3-pound) butternut squash, peeled, seeded, and cubed

• 2-3 garlic cloves, chopped

• 1 tablespoon fresh sage, chopped

• ½ tablespoon fresh rosemary, minced

• 1 -2 teaspoon grated fresh ginger

• 3 to 4 cups vegetable broth

• Freshly ground black pepper

SOUP TOPPINGS

• Chopped parsley or cilantro or both

• Toasted pepitas or pine nuts

• Crusty bread / croutons

HOW TO MAKE

1. In a large pot, add oil and heat over medium heat. Add the chopped onion, salt, and several grinds of fresh pepper. Sauté until soft, 5 to 8 minutes.

2. Add the cubed squash and cook until it begins to soften, stirring occasionally, for 8 to 10 minutes.

3. Add the garlic, sage, rosemary, and ginger. Stir and cook 30 seconds to 1 minute, until fragrant, then add 3 cups of the broth. Bring to a boil, cover, and reduce heat to a simmer. Cook until the squash is tender, about 20 to 30 minutes.

4. Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth. If your soup is too thick, add more broth a tablespoon at a time and blend. Season to taste and serve with toppings.

Time: 1 hour
Yields: 6 servings

Healthy Cake Batter Bites

This recipe is a new favorite of my middle school classes. I always get a kick out of watching their roller coasters of emotions when I tell them that 1. we’re making cake batter bites (extreme excitement!) 2. but they are healthy and made with nuts, oats and dates (frowns and skepticism) 3. try them, you will really like these (sheer bliss and they always want more!). As with all my recipes, these cake batter bites are really easy to make as a fun activity for the family or as an after school treat with friends.

What You’ll Need:

• 1/2 cup cashews (or almonds)

• 1/2 cup coconut flakes

• 1 cup oats

• 2 dates

• 3 tbsp cashew butter (or almond butter)

• 3 tbsp maple syrup - or a little more if you want them on the sweeter side. Use your best judgement :)

• 1 teaspoon vanilla extract

• 1 tablespoon all-natural sprinkles (plus more to garnish)

• Healthy frosting (Here is my favorite healthy Cream Cheese Frosting recipe that’s super easy to make) or feel free to use whatever frosting you’d like.

How To Make:

1. Add cashews (or almonds), coconut, oats, and dates into a food processor. Process on high until crumbly.

2. Add in cashew butter (or almond butter), syrup and vanilla and blend again until a dough starts to come together. If that's not happening, add water little by little until a sticky dough forms. Pulse in the sprinkles.

3. Form the mixture into balls.

4. Transfer to a plate, and spread the frosting on top or drizzle (might need to heat up a little to drizzle). Top with sprinkles to finish. Enjoy immediately, or for an even better texture, cool in the fridge for 30 mins or freezer for 10 minutes.

Time: 15 minutes (not including the cooling time)
Yields: 15-20 bites (depending on size)

Emily's Epic Energy Bites

I love making these and often always have a batch in my fridge. They are super easy to throw together, you don’t really exact measurements, and these bites are a perfect snack for a quick pick-me-up. Also, for those of you with kids looking for an afternoon activity, this activity will occupy your little ones for at least 30 - 45 minutes. I make them with my students all the time and it’s fun to watch their different variations. PLUS…these little bites have a healthy, nutritious blend of fats, protein, fiber, and Omega-3s.

What You’ll Need (Base Ingredients)

• 1 cup, or more, nut or seed butter (I typically use peanut or almond butter)

• 1-2 cups Old Fashioned Oats (you’ll add these as needed to make the bites less sticky and hold it all together)

• 1/4 cup or small handful Chocolate chips or raisins OR both!

• 1-2 tbsp Honey or maple syrup

• Cinnamon

Additional Ingredients (If you have at home or want to use)

• Chopped nuts

• Chia seeds

• Flax seeds

• Hemp hearts/seeds

• Shredded coconut (unsweetened)

• Vanilla extract

• Protein powder (great addition if making for sport events)

How To Make

1. Line a sheet tray with parchment or wax paper.

2. Add your nut butter to a medium mixing bowl.

3. Next add the honey or syrup. Mix together. Add more or less depending on the level of sweetness you want.

4. Add in chocolate chips (or raisins) and cinnamon. If you want to add other ingredients, add them now and mix together until a dough-like consistency forms.

5. Lastly, add the oats. Mix about 1/4 - 1/2 cup to start. If too sticky, add more oats or cinnamon. If too dry, add more nut butter.

6. Use your hand or spoon to roll into bite-sized balls.

7. Optional: roll balls into unsweetened shredded coconut to coat the outside or drizzle with melted dark chocolate.

8. Place on a sheet tray and freeze for 10-15 mins. Remove from the tray and store in a sealable container in either the freezer or fridge.