Shaved Brussels Sprout & Sweet Potato Salad

A quick & easy 20-minute meal filled with nourishing ingredients. Perfect for a last minuteĀ Thanksgiving side dish or a speedy weeknight meal!

 

Yield: 3-4 servings

Ingredients:

1 pound sweet potatoes, diced

3 Tbsp olive oil

1/2 tsp cinnamon

1 pound brussels sprouts, thinly sliced (you can buy these pre-cut in the salad section of the grocery store)

2 Tbsp maple syrup

1 Tbsp mustard

1/4 cup dried cranberries

2 Tbsp sunflower seeds

Salt & Pepper, to taste

 

Directions:

  1. Preheat oven to 375 degrees. Arrange diced sweet potatoes on a prepared baking sheet and drizzle with olive oil. Sprinkle cinnamon and toss the potatoes to evenly coat. Bake for 15-20 minutes or until lightly browned and tender.
  2. In a large skillet, saute brussels sprouts in the maple syrup and mustard. Cook on medium-high heat for 5-8 minutes or until brusselsĀ sprouts are tender.
  3. Add in the diced sweet potato pieces, dried cranberries and sunflower seeds. Heat on low for 3-5 minutes until fully combined. Season with salt and pepper to taste. Serve immediately!

 

 

Greek Pasta Salad

For this recipe I used a plant-based pasta (Banza) that is made with only chickpeas. This product is filled with over 14 grams of plant protein per serving and has about 10% less carbs than regular pasta. While it can be a pricey alternative, this pasta tastes exactly like the real thing, while offering major health benefits.

Ingredients

1 box pasta, cooked (according to package instructions) and cooled

1/2 cup cucumber, diced

1/2 cup cherry tomatoes, halved

1/4 cup red onion, minced

1/4 cup kalamata olives, halved

1/4 cup feta cheese, crumbled

 

Dressing- whisk together

1/3 cup olive oil

2 Tablespoons apple cider vinegar

1 teaspoon dijon mustard

1 teaspoon dried oregano

salt + pepper to taste

 

Directions

  1. Toss the pasta, veggies, olives and cheese in a large bowl.
  2. In a separate bowl, whisk together the dressing ingredients until fully incorporated.
  3. Pour dressing over pasta mixture and toss to coat evenly.
  4. Refrigerate for 30 minutes before serving.

 

 

 

Kale Salad with Chickpeas & Avocado

 

Yield: 4-5 cups of salad (enough for 2-3 servings)

Ingredients:

1 can chickpeas, drained and rinsed

2 Tablespoon olive oil

1/2 teaspoon salt

1/2 teaspoon garlic powder

 

4-5 cups fresh kale, stems removed, chopped in small pieces

2 Tablespoons olive oil

1 lemon, juiced and zested

1/4 teaspoon each: salt + pepper

1 avocado, pitted & cubed

 

Directions:

  1. Preheat oven to 400 degrees F. Place drained chickpeas on a baking sheet and coat with olive oil, salt and garlic powder. Toss to evenly coat.
  2. Bake chickpeas for 30-35 minutes or until they are dark brown and crispy. Leave to cool.
  3. Place the kale in a medium bowl and add oil, lemon zest, lemon juice, salt and pepper.
  4. Massage the oil into the kale for 2-3 minutes (it should get vibrant green).
  5. Let the kale sit for about 5 minutes before adding the avocado cubes and cooled chickpeas. Toss to incorporate and serve!

If you like your salads heavily dressed, add 1-2 more teaspoons of olive before serving!

 

 

 

 

Barley Salad Stuffed Squash

Yield: 4 servings (1/2 a squash each)

Ingredients:

2 acorn squash, halved and seeds removed (or the globe of a butternut squash)

2 Tablespoons olive oil

1/3 cup celery, diced

1/3 cup carrots, diced

1/2 cup apple, diced (skin on- for extra fiber)

1/2 an onion, diced

1 1/2 cups barley (cooked according to package instructions)

1 Tablespoon maple syrup

1/2 Tablespoon mustard

1/4 cup dried cranberries

1/4 cup toasted sunflower seeds

Sprinkle of salt & pepper

Optional: top with 1/4 cup crumbled goat cheese before serving

 

Directions:

  1. Roast the squash halves at 375 for 45 minutes with a brush of olive oil and a sprinkle of salt and pepper.
  2. In a saute pan, add the olive oil, celery, carrots, apples and onions and saute on medium heat for 10 minutes or until veggies are softened.
  3. Once vegetables are ready, add the barley and stir until well combined.
  4. Stir in the maple syrup, mustard, cranberries, sunflower seeds, salt & pepper. Mix to combine.
  5. Once squash is out of the oven, scoop in barley mixture and serve! Optional: crumble 1/2 Tablespoon goat cheese over each serving.

Hearty Chicken & Vegetable Soup

Yield: about 4 servings

Ingredients:

2 Tablespoons olive oil

1 small onion, diced

1/2 cup carrots, diced

1/2 cup celery, diced

2 small potatoes, diced

1 teaspoon salt

1 teaspoon pepper

1 teaspoon Italian seasoning (oregano, parsley, basil)

2 bay leaves

1 quart chicken broth

3 cups packed spinach (or 1/2 cup frozen and thawed)

1 large chicken breast, cooked and shredded

Optional toppings: fresh grated Parmesan cheese, oyster crackers, fresh bread

 

Directions:

  1. In a large pot heat the olive oil over medium heat.
  2. Add the onion, carrots, celery and potatoes and cook on medium-low heat for 8-10 minutes or until the vegetables begin to soften. Stir occasionally.
  3. Season with salt, pepper and Italian seasoning, stirring to combine.
  4. Add the bay leaves and broth and cook on medium heat until boiling.
  5. Once at a boil, add the chicken and spinach, stirring to combine.
  6. Cook on low heat for 20 minutes or until spinach is wilted and vegetables are softened.

Keep refrigerated for up to one week!

 

Creamy Butternut Squash Soup

Yes, as hard as it is to accept, soup season is in full swing. With fall temperatures approaching, hearty soups are a great way to warm you up while loading up on fruits, veggies and fiber.

This recipe is “creamless,” but not to worry, it will not disappoint if you’re craving something rich. I blended mine in my Vitamix, but any blender will do the job!

Here’s how it’s done:

Yield: 2 ish quarts (8ish servings)

Ingredients:

1 butternut squash, cubed (sub: acorn squash, buttercup squash, pumpkin)

3 small apples, cut into large chunks (any kind will work) – skin on for extra fiber!

1 small onion, peeled and cut into large chunks

3 stalks celery, cut into 1 inch pieces

1-2 small carrots, peeled and chopped into large chunks (or two handfuls of baby carrots)

2-3 Tablespoons olive oil

1 teaspoon ground cinnamon

1 quart chicken (or vegetable) broth

2 teaspoons salt

1 teaspoon pepper

1/2 teaspoon ground sage

Optional toppings: fresh chopped apple slices, ground cinnamon, toasted walnuts

 

Directions:

  1. In a large roasting pan (or sheet pan), place the squash, apples, onion, celery and carrots. Pour over the oil and cinnamon. Toss to coat all of the vegetables evenly.
  2. Roast at 350 degrees for 40-45 minutes or until the squash is tender (you should be able to easily poke with a fork).
  3. Once the vegetables are finished, place these in a blender with the broth and seasonings. Blend on high for at least 3 minutes to reach a creamy consistency.
  4. If you are eating right away- place the soup into a sauce pan and heat over a low flame for 5-10 minutes.

This soup can be stored in an airtight container in the refrigerator for up to 2 weeks.

 

 

Mediterranean Quinoa Salad

This recipe was created by my good friend Rachel Miller- personal chef (CookedByRachel) and culinary master. This simple, yet flavorful dish is full of fiber, vitamins and minerals without lacking in deliciousness. Pair this salad with grilled chicken, steak or even use it as a main dish for a vegetarian option that will keep you satisfied (quinoa has ~9 g protein per cup).

Caught without quinoa? – This simple salad is completely versatile: use whatever veggies, grains or dressing you like/ have on hand.

Here’s what Rachel did:

Yield: 2 (~1/2 cup) servings

Ingredients:

2-3 mini bell peppers of assorted colors, diced (or 1 large bell pepper)

1/2 large cucumber, diced

1/2 cup cherry tomatoes, halved

1/2 cup slivered almonds, toasted

2 Tablespoons dried cranberries

3 Tablespoons parsley, chopped

1 cup quinoa, cooked

 

3 Tablespoons olive oil

5 Tablespoons apple cider vinegar

1 Tablespoon honey

1 teaspoon garlic, minced

 

Directions:

  1. In a medium bowl, combine the first set of ingredients, mixing until well incorporated.
  2. In a small bowl, whisk together the oil, vinegar, honey and garlic. Pour over quinoa mixture and toss to coat evenly.

Refrigerate this mixture in an airtight container for up to two weeks! Best served cold or at room temperature.