If you’re looking for some healthy recipes, look no further than these seasonal favorites. Below you will find some adapted recipes, a hodgepodge of recipes, and some I kept as is. For most of us, this time of year brings cravings and a break room at work full of unhealthy treats. I have included a couple of “treats” that won’t bring so much guilt or extra work in the new year 😉
1. Butternut Squash Quinoa Casserole (serves 8)
*recipe adapted from Paleo Eats
- 2 tablespoons olive oil
- 6 cups cubed butternut squash
- 1 cup uncooked quinoa + 2 cups water (3 cups cooked)
- 2 cups corn
- 1 15 oz can black beans (a little more than a cup), drained and rinsed
- 1 tablespoon cumin
- 1 lime , juiced
- salt and pepper , to taste
- 1 tomato (chopped)
- 1 avocado (diced)
- Salsa or hot sauce (optional, for serving)
- Preheat oven to 400°F.
- Roast the butternut squash with olive oil either in the oven (400°F for 15 minutes, or on the stovetop (medium-high heat until soft, about 10-12 minutes
- Meanwhile, cook quinoa according to package instructions (Add the quinoa + water in a sauce pan, bring to a boil, reduce heat to low and simmer until water is mostly absorbed, about 15 minutes).
- In a large casserole dish (at least 9×13), add the cooked squash and quinoa, corn and black beans. Sprinkle in cumin, lime juice, salt and pepper and mix together.
- Add tomato and avocado (you may prefer to wait until after baking to add the avocado).
- Bake at 400°F for 10-15 minutes.
2. Fall Brussels Sprouts Salad (serves 4-6)
*recipe from Iowa Girl Eats
- 12oz brussels sprouts, tough outer leaves pulled away (10oz weight post trim) (I buy the pre-packaged sprouts-so much easier)
- 1/4 cup dried cranberries
- 1/4 cup chopped pecans
- 1/4 cup gorgonzola cheese crumbles
- 1 pear, chopped
- 2 jumbo shallots, thinly sliced
- 3 Tablespoons extra virgin olive oil
For the Maple-Balsamic Vinaigrette:
- 2 Tablespoons extra virgin olive oil
- 2 Tablespoons balsamic vinegar
- 1 Tablespoon maple syrup (not pancake syrup)
- 1 teaspoon Dijon mustard
- salt and pepper
- Using a very sharp knife, thinly shred brussels sprouts while holding onto the core end then discard cores and add shredded sprouts to a large bowl with dried cranberries, pecans, gorgonzola cheese, and chopped pears. Set aside.
- Heat extra virgin olive oil in a skillet over medium-high heat. Add half the shallots then fry until light golden brown, 1-2 minutes. Scoop onto a paper towel-lined plate to drain then repeat with remaining shallots. Sprinkle with salt then let cool slightly.
- Add ingredients for Maple Balsamic Vinaigrette together in a jar then shake to combine. Pour over salad then toss to coat. Add fried shallots then toss to combine, and then serve.
3. Detoxifying Chicken and Vegetable Soup Recipe
1 inch fresh ginger, grated
4 cloves garlic, minced
2-3 carrots, sliced
3 stalks celery, sliced
1 1/2 cups butternut squash, cubed
4 ounces mushrooms, sliced
2 cups spinach leaves
6-8 cups chicken broth
1 leek, thinly sliced
3 -4 cups cooked chicken, shredded
1 teaspoon ground turmeric
1 teaspoon salt
1/2 teaspoon pepper
2 tablespoons coconut oil
Slice all of the vegetables as described in the ingredients list above.
Place coconut oil in a large pot over medium heat. Once melted, add the leeks, celery, and carrots. Saute for 5 or 6 minutes, until they begin to soften.
Add the mushrooms, grated ginger, and garlic and saute for another 2-3 minutes. Stir in the spinach leaves and let wilt a minute or two.
Next, add the butternut squash and chicken, then pour in the broth. Add the salt, pepper, and turmeric and leave to simmer for at least 30 minutes, or until the butternut squash is softened and flavors combined.
4. Raspberry Protein Pancake Muffins (Makes 6 jumbo muffins or 12 regular)
- 1 cup Kodiak Power Cakes Pancake Mix
- 1 scoop vanilla whey protein powder
- 1/2 cup baking stevia (or sweetener of choice)
- 3/4 cup water
- 3/4 cup plain Greek yogurt
- 1 whole egg
- 1 tbsp. coconut oil, melted
- 1/2 tsp. vanilla extract
- 3/4 cup raspberries, fresh or frozen
- Preheat oven to 350 degrees F.
- Whisk together dry ingredients (through sweetener).
- Mix in wet ingredients (through coconut oil) until no lumps appear.
- Fold in raspberries.
- Coat six wells of a jumbo-sized muffin tin (or twelve wells of a regular-sized muffin tin) with cooking spray and divide batter evenly between wells.
- Bake for 25-30 minutes until lightly golden brown on the edges and a toothpick or knife inserted comes out clean. Enjoy right away or store in the fridge for up to one week.
5. Grain Free Pumpkin Snickerdoodles
- 2 cups almond flour
- 1/2 tsp baking powder*
- 1/4 tsp salt
- 1/2 tsp pumpkin pie spice
- 3 tbsp coconut oil melted
- 3 tbsp pumpkin puree
- 1/4 cup maple syrup
- 2 tsp vanilla extract
- 1/4 cup cinnamon
- 1 tbsp coconut/palm sugar
Preheat the oven to 350.
In a large bowl, mix together almond flour, baking powder, salt, and pumpkin spice powder.
In a separate small bowl, whisk together coconut oil, pumpkin puree, syrup, vanilla extract.
Add the wet ingredients to dry. Mix together until wet, and sticky. Refrigerate for about 10 minutes (this allows the dough to get a little more sticky and firm).
In a small ball, mix cinnamon and coconut sugar.
Form dough balls that are about 1.5 inches in diameter, roll dough into cinnamon mixture. Place on a cookie sheet. Using a jar or glass, flatten cookies to about 1/2 inch thick.
Bake cookies for 10-12 minutes (depending on oven and thickness of cookies). Cookies should feel firm on the top, but may be soft in the middle. They will continue to get firmer once out of the oven.
Cool Completely on the cookie sheet.
6. Post Workout Gingerbread Bars (the bars I made this week at workouts)
- 1/2 cup almond butter (I used peanut butter)
- 1/3 cup coconut sugar ( skipped this part)
- 2 tablespoons coconut oil, solid
- 2 eggs, room temperature
- 1/4 cup molasses (I added 2 additional tablespoons)
- 2 teaspoons vanilla extract
- 1 3/4 cup almond flour
- 1 tablespoon cinnamon
- 1 teaspoon baking powder
- 1 teaspoon ginger
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cloves
- 1/2 teaspoon salt
- 1 scoop whey protein
- Preheat the oven to 350ºF. Line an 8×8” square pan with parchment paper. Set aside.
- In the bowl of a stand mixer fitted with the paddle attachment, cream together almond butter, coconut sugar and coconut oil until smooth.
- Add eggs, molasses, and vanilla extract and mix on medium speed to combine.
- In a large bowl, whisk together almond flour, cinnamon, baking powder, ginger, nutmeg, clovers and salt.
- Add dry ingredients to bowl of wet ingredients and stir until completely combined.
- Pour batter into prepared pan and bake for 20 minutes, or until center is set and a toothpick inserted into the center comes out with only moist crumbs.
- Let cool in pan for 15 minutes, then transfer to wire rack to cool completely. Cut into 9-16 squares and enjoy!
7. No-Bake Caramel Apple Pie Protein Bars
*Author: One Clever Chef
- 1/2 cup nut butter (almond or peanut)
- 1/2 cup pitted dates
- 3/4 cup dried apples, chopped
- 2 cups rolled oats, divided
- 1/2 cup vanilla protein powder
- 1/4 cup coconut sugar
- 1/3 cup almond milk
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1 cup nut butter
- 1/4 cup dates
- 2 tbsp maple syrup
- 1 tbsp coconut sugar
- 4 tbsp almond milk
- 1 tsp vanilla extract
- 1/2 tsp kosher salt
- Line a 9X9 inch baking pan with parchment paper.
- Turn 1 cup rolled oats and 1/2 cup pitted dates into a fine flour using a food processor.
- Transfer the mixture to a large mixing bowl, incorporate the rest of the ingredients from the “Base” section and mix thoroughly with your hands. The dough should be very thick.
- Press the dough into your baking pan.
- Refrigerate for about 20-30 minutes.
- Meanwhile, process all of the ingredients from the “topping” section into a food processor.
- Spread evenly over the base.
- Freeze for about an hour.
- Cut into bars.
8. Sweet Potato & Cauliflower Mash Recipe (serves 4-6)
*recipe from the fitfork
- 2 pounds sweet potatoes
- 1 pound cauliflower florets
- 3 tablespoons milk of choice
- ¼ cup plain Greek yogurt
- ½ teaspoon garlic powder
- Salt and pepper to taste
- Fresh chopped parsley for garnish
- Peel and cut sweet potato into 1 ½ -inch chunks.
- In large pot with steam basked, steam sweet potato and cauliflower with 1 inch of water in bottom of pot. Vegetables will be ready in about 10 – 12 minutes, or when fork tender.
- Place in large bowl and mash the potato and cauliflower with the milk. Stir in the Greek yogurt, garlic powder, salt and pepper. If too thick, add milk 1 tablespoons at a time, until desired consistency is achieved. Garnish with chopped fresh parsley.
9. Slow Cooker Curry Chicken (serves 4-6)
- 1 lb. chicken breast, boneless, skinless, cut into cubes
- 1 to 2 bell peppers, diced
- 2 cups butternut squash or sweet potato, diced
- 1 onion, diced
- 2 cups fresh kale, roughly chopped
- 1 1/2 cups full-fat coconut milk
- 1/4 cup red curry paste
- 1/4 cup fresh pineapple juice
- 2 tbsp. fresh ginger, minced
- 4 garlic cloves, minced
- 2 tsp. fish sauce
- 1 to 2 dried chili peppers (optional)
- Sea salt and freshly ground black pepper
- In a bowl combine the coconut milk, curry paste, pineapple juice, ginger, garlic, fish sauce and mix well.
- Add the chicken, bell pepper, butternut squash, and onion to a slow cooker.
- Pour the coconut milk mixture over the chicken; toss to coat and cover.
- Cook on low 6 to 8 hours or on high for 4 hours.
- Add the kale to the slow cooker and gently mix, cook on high another 10 to 12 minutes or until kale is soft.
- Adjust seasoning and serve.
10. Cilantro Lime Chicken with Avocado Salsa Dressing (serves 4)
- 4 skinless, boneless chicken breasts
- 3 tbsp. olive oil
- 4 tbsp. chopped cilantro
- 3 garlic cloves, crushed
- 3 tbsp. lime juice
- 1 tsp. salt
Avocado Salsa Ingredients
- 1 cup chopped cherry tomatoes
- 1 avocado, cubed
- 1 red onion, finely chopped
- 1 jalapeño, finely chopped
- Small handful cilantro leaves
- 1 tbsp. olive oil
- 1-2 tbsp. lime juice, to taste
- Salt to taste
- Combine the olive oil, chopped cilantro, garlic, lime juice and salt and pour over the chicken. Allow to marinate for 5-10 minutes.
- Cook the chicken in a hot pan until cooked through, about 5-7 minutes each side. Remove from heat and allow to rest for 5 minutes.
- To make the salsa, combine all of the ingredients and mix well.
- Serve the cooked chicken with the avocado salsa.
11. Garlic Shrimp With Zucchini Noodles Recipe (serves 2)
- 1 lb. shrimp, shelled and deveined;
- 2 medium zucchini, sliced into noodles;
- 4 garlic cloves, minced;
- 1/4 cup white wine; (optional, leave out for AIP)
- 2 tbsp. fresh lemon juice;
- 2 tbsp. fresh chives, minced;
- 2 tbsp. cooking fat
- Sea salt and freshly ground black pepper;
- Heat some cooking fat in a skillet over medium heat.
- Add the garlic and cook for 2 to 3 minutes.
- Add the shrimp. Cook until pink and cooked through, 2 to 4 minutes, and remove from the pan.
- Pour the wine and lemon juice and scrape up the bottom of the pan. Bring to a boil and let simmer until significantly reduced.
- Add the zucchini and cook for another 3 to 4 minutes.
- Return the shrimp to the pan, season to taste, and give everything a nice stir.
- Serve, sprinkled with fresh chives.