(serves 1)

• 2 tbsp. dressing (see recipe below)
• 3 cups baby spinach or other dark-green leafy vegetable, cut into bite-sized pieces
• 2.5-ounce pouch water-packed tuna
• ½ cup rinsed cannellini (white) beans
• 1 carrot, peeled and shredded
• 1/2 cup red cabbage , chopped fine
• 3-4 grape tomatoes, cut in half
• 2 tbsp. dressing (see recipe below)

 
For the dressing:

• 1 clove garlic, minced
• 1 tablespoon lemon juice (from ½ medium lemon)
• 1 tsp Dijon mustard, (coarse or smooth)
• ½ tsp maple syrup
• Pink Himalayan salt, to taste
• Freshly ground pepper, to taste
• ¼ cup extra-virgin olive oil

 
Make the dressing: Mix all the ingredients well in a small bowl, using a fork or whisk.
 
Assemble the salad: Toss the greens with the dressing in a bowl, then top with the tuna, beans, and other veggies. Toss lightly and enjoy!
 
I hope you enjoy this recipe as much as I do! It’s one of my go-to’s, especially on warm days.

​I’ve got a quick, easy, and elegant recipe for you today ... that’s also super healthy.
 
It’s loaded with protein thanks to the fish, and the tomatoes contain (among other things) plenty of vitamin C and potassium.
 
You might be tempted to use fresh tomatoes but canned tomatoes actually taste so much better. They are picked at the height of ripeness.
 
Note: You can use almost any white fish in this recipe: haddock, pollock, cod, etc.
 
Mediterranean Broiled Haddock
(serves 4)

• 1 28 oz (794 g) can of whole, peeled plum tomatoes
• ½ cup (120 ml) apple cider vinegar
• ½ cup (90 g) pitted Kalamata olives, sliced in half
• 4 cloves garlic, minced
• 1 Tbsp honey
• Kosher salt and freshly ground black pepper
• 4 6 oz (170 g) haddock fillets (or other white fish), skin removed
• ¾ tsp Italian seasoning

 
Preheat your oven to 425ºF/220ºC. In a 9x13 inch (23x33 cm) baking dish, combine the canned tomatoes, vinegar, olives, garlic, honey, a few pinches of salt, and several grinds of pepper. Set aside.
 
Pat the fish dry with a paper towel and season it with Italian seasoning, and lightly sprinkle with salt & pepper.
 
Place the fish in the baking dish and put the dish in the oven. Bake for about 15 mins, until the fish is cooked through (it should flake easily with a fork). If your fish is thick, it might take a little longer.
 
Serve with a salad and a side of veggies. YUM!
 
Try this for dinner this week! So... good!

Enjoy!

​PROTEIN PANCAKE MIX INGREDIENTS

• 2½ cups (200 grams) rolled oats
• ½ cup (125 grams) plain or vanilla brown rice protein powder
• ¼ cup (50 grams) coconut sugar
• 2 tbsp. baking powder
• 1 tsp sea salt

TO MAKE THE MIX

• Place the rolled oats in a food processor or high-speed blender. Pulse until finely ground.
• Place all of the ingredients in a mixing bowl. Mix well before transferring to a mason jar or other airtight container to store until ready to use!

TO MAKE THE pancakes (1 serving)

• Pour ¾ cup (about 100 grams) of the mix into a mixing bowl and add ¼ cup (60 ml) of liquid (water, milk, etc.). Stir well until it reaches pancake batter consistency.
• You might need to add a little more liquid depending on your protein powder. Using a tablespoon at a time, add just enough to create a fairly thick batter.
• Stir in your mix-ins (berries, nuts, etc.).
• Over medium heat, heat a frying pan that’s been coated with oil or nonstick spray. When it’s hot, add the batter to form your desired size of pancake (silver dollar or one big one!).
• Cover the pan and cook for a couple minutes, keeping a close eye on it. When the edges start to turn brown, flip it over to cook on the other side.
• Place pancake(s) on a plate and top with your favorite toppings and enjoy! 

Show your heart some love this month with this breakfast sundae.
It’s a SUPER yummy breakfast sundae recipe that’s packed with heart-healthy and delicious ingredients.
​
TIP: This also makes a great snack.
​
Here’s a quick rundown of why this sundae’s ingredients are so good for your heart.

​

Quinoa: Studies show that eating whole grains is associated with both lower cholesterol and blood pressure … AND a lower risk of heart disease.

Berries: In addition to being filled with fiber, berries are rich in antioxidants that can protect you from the oxidative stress and inflammation that contribute to heart disease.

Walnuts: First, walnuts have more omega 3 fatty acids than other nuts. And second, studies show that they can help reduce cholesterol and blood pressure. They also appear to be associated with a lower risk of heart disease.
 
Dates: The two types of fiber in Medjool dates can help lower cholesterol and blood pressure, as well as help control blood sugar levels.
 
Yogurt: This fermented food has been linked with healthy blood pressure and cholesterol levels.
 
Pretty impressive, right?
 
Berry Delicious Breakfast Sundae
(Serves 2)

• ½ cup (85 grams) dry quinoa, rinsed and then soaked for 10 minutes.
• ½ Tbsp. coconut oil
• ½ Tbsp. cinnamon
• ¼  tsp sea salt
• 1½-2 tsp maple syrup or honey, divided (optional)

• ⅓ cup (40 grams) chopped walnuts
• 1 cup (150 grams) plain Greek yogurt
• 1½ cups (225 grams) fresh berries (your choice)
• 3 Medjool dates, chopped

Drain the soaked quinoa and then pat it as dry as possible with clean paper towels.

Place the quinoa in a bowl along with the coconut oil, cinnamon, ¼ tsp sea salt, and ½ tsp maple syrup or honey.
 
Roast the quinoa mixture in a medium skillet over medium-low heat for about 8 to 10 minutes, stirring frequently. Add the walnuts about halfway through. These can burn quickly so keep your eye on them -- they should be golden brown.
 
Let cool for about 5 minutes and then assemble your sundaes.
 
Spread half of the yogurt in each serving dish, top with a drizzle of maple syrup or honey, and then add the berries and dates, and sprinkle the quinoa and walnut mixture over the top. 

Who would think that this recipe can improve heart blood flow, possibly eliminating the risk for heart disease including heart attack and stroke.  
The nutrient Vitamin K found in these vegetables may be involved in inhibiting the calcification process (narrowing) that occurs in our blood vessels. So eat up! This recipe makes an amazing side dish option.

Ingredients:
3/4 lb. Brussels sprouts, shredded
2 medium carrots, shredded
1 pear, thinly sliced
2 scallions (green onion), thinly sliced
3 oz. prosciutto, chopped
1/2 C pomegranate seeds or 1/3 C dried cherries
3 T extra-virgin olive oil
juice of 1/2 orange
2 T maple syrup
1/4 C hazelnuts
2 t Dijon mustard
1 garlic clove, minced

Instructions:
In a large bowl, toss together Brussels sprouts, carrot, pear, scallion, prosciutto, and pomegranate seeds or dried cherries. Place olive oil, orange juice, maple syrup, hazelnuts, mustard, garlic, and a couple of pinches each of salt and pepper in a blender container and blend until slightly chunky. Toss dressing with slaw. Makes six servings.

​If you're like me and always looking for healthier meal options for you and your family, I have this perfect stuffing recipe for you this Thanksgiving. This recipe is clean, healthy and packed with nutrients that you and your family will LOVE. It is a great substitute for the nutritionally-lacking white bread recipe. Hope you and your family loves it as much as we do.

​Ingredients:
1 ½ cups brown rice, uncooked
2 cups natural apple juice and 1½ cups water
2 tsp olive oil
1 crisp harvest apple cored and dice
½ cup Brussels sprouts, chopped fine
4 cloves garlic, passed through a garlic press
1 carrot, peeled and chopped fine
1 cup celery, diced
1/3 cup uncontaminated oat bran or wheat bran
½ cup dried cranberries
1/3 slivered, raw almonds
½ tsp poultry seasoning
¼ tsp thyme
Freshly ground black pepper

Preparation:
1. Make rice according to package instructions. Use the combination of 2 cups natural apple juice and 1½ cups water for the liquid.
2. Place olive oil in a large skillet and heat over medium heat. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well
3. Use as stuffing for poultry.
4. Remaining stuffing can be baked separately in a casserole dish.
Enjoy!

If you are looking for meal ideas to use up the freshly picked tomatoes from your garden this summer, here is a quick and simple one. This recipe is a very simple to prepare and for that, great for any busy household. 

This recipe is one of my old-time summer favorite. It is easy to prepare and very tasty. All ingredients can be found in your summer gardens and/or can be purchased from your community food stand and local stores.
​Let us know how you like it!  ​

Ingredients: 

• 1 head romaine lettuce (organic if possible, separated into individual leaves)
• 1/2 cup beet store bought hummus (no preservatives)
• 1 cup halved cherry tomatoes
• 1/2 cup alfalfa sprouts
• 1 cup shredded carrots 
• 3/4 cup red cabbage, thinly sliced
• 1 ripe avocado, cubed
• 1 tbsp. hemp seeds

For the Sauce:

• 1/3 cup tahini 
• 2 tbsp. lemon juice
• 1 tbsp. maple syrup
• Pinch sea salt
• Water to thin, if needed

Directions:
1. Prepare sauce by whisking tahini, lemon juice, maple syrup, and salt in a small mixing bowl.  Add water 1 tbsp. at a time, until dressing thickness is to your liking. Taste and adjust flavor as needed. Set aside.
2. Arrange lettuce “boats” on a platter, and begin filling with 1-2 tbsp. of hummus. Top with lots of veggies!
3. Drizzle the dressing over the top, and serve! 

 (Servings 2-4)

​Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours. 

Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.

We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey. 
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
​
OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy! 

Ingredients: 

• 1/2 cup gluten-free rolled oats 
• 3 Tablespoons chia seeds
• 2 Tablespoons cacao nibs
• 1 1/3 cup almond milk
• toppings: granola, berries, citrus, nuts

​
Directions: 

1. In a medium bowl, combine rolled oats, chia seeds and almond milk. Fold to combine until ingredients are evenly distributed. Cover and let rest at least 1 hour in the fridge (overnight is best).
2. Divide chia oatmeal between two serving bowls. Add additional almond milk, if desired. Add toppings and serve immediately.
   
   

Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.

Ingredients:
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces 
• 1 Red Onion, peeled and chopped 
• 1 Red Bell Pepper, seeded and chopped 
• 8 oz. Mushrooms (any Kind), quartered or halved 
• 1 medium eggplant, chopped into cubes 
• 1/2 butternut squash, peeled and cubed 
• 3 cloves garlic, minced 
• Salt & pepper, to taste 
• 1 tsp. steak seasoning (your favourite brand) 
• 1/3 cup Olive Oil
 
Directions:
1. Preheat oven to 450 degrees. 
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings. 
4. Gently toss to coat all of the veggies. 
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
 
Enjoy!!

Feasting on Fruit using just 13 ingredients with only 230 calories and 85 minutes of your time.

A fun and healthy recipe to make and share with the kids!
​
Ingredients

• 1 cup pitted dates
• 1 cup water
• 1/2 cup cacao (or cocoa powder)
• 3/4 cup oat flour
• 1 teaspoon vanilla extract
• 1 tablespoon baking powder
• 1 cup purple sweet potato (baked and mashed)
• 2 tablespoons maple syrup
• 6 tablespoons milk (non-dairy)
• 3 green grapes (or kiwi berries)
• mini chocolate chips
• chocolate
• sprinkles

Brought to you by Yummly!

​Beets contain a unique phytonutrients pigments. These pigments can provide powerful antioxidant protection. They are particularly rich in folate acid, excellent in B1 & B2 vitamin important for a healthy heart and essential for normal tissue growth. Not only are beets are high in nutrients, but are very low in calories. 1 cup of cooked beets contains 75 calories. Enjoy this meal for breakfast, lunch or dinner!
 
Ingredients: 
• 1 lb. beets, washed, peeled and diced 
• 1/2 lb. Yukon Gold potatoes, scrubbed and diced 
• 1 sweet onion, diced 
• 3-4 cloves of garlic, smashed and chopped 
• Beet greens (from 6 beets), chopped 
• 5-6 kale leaves, ribs removed, chopped 
• 1-2 Tbsp. olive oil 
• Handful fresh parsley 
• 3-4 fried eggs
 
Directions: 
1. In a fry pan, put in diced raw beets and potatoes with plus enough water to cover them (about 3 cups). Season with salt and bring to a boil and cook for about 7 minutes. 
2. Drain and set aside the beets and potatoes. 
3. In the same pan, add olive oil, onion and garlic and sauté for a few minutes. 
4. Add in kale and beet greens, and cook until wilted (2- 3 mins). Set aside. 
5. Heat oil in the fry pan over med-high heat. Add back potatoes and beets and press firmly into a layer, and allow the veggies to brown. Once crispy, flip to the other side. 
6. Add kale and beet greens, stirring to combine. Let the entire mixture crisp up for another few minutes. 
7. Top with 3-4 fried eggs and parsley. Serve immediately and enjoy!!

​Bosc and Comice pears are in season in the fall!

Delicious & Healthy Baked Pears
(serves four)

​Ingredients:
• 2 large ripe pears
• 1/4 tsp. ground cinnamon
• 2 tsp. honey
• 1/4 cup crushed walnuts
 
Directions:
1. Preheat the oven to 350°F.
2. Cut the pears in half, and place on a baking sheet (inside facing up)
3. Using a spoon, scoop out the seeds.
4. Sprinkle with cinnamon, top with walnuts, and then drizzle 1/2 tsp. honey over each pear.
5. Bake for about 30 minutes. Remove, cool & enjoy!
 
DELICIOUS!

Cherry Pie Crumble Bars
(Servings 12)

Serve this delicious and healthy dessert at your next BBQ!

Ingredients: 
For the Dough:
• 3/4 cup chopped almonds 
• 2 cups gluten free oat flour
• 1 cup quick oats 
• 1/4 teaspoon salt
• 1/2 cup maple syrup
• 1/2 cup coconut oil
For the Cherry Filling:
• 4 cups frozen cherries
• 1 tablespoon arrowroot starch mixed with 1 tablespoon water
 
Directions: 
1. Preheat the oven to 350 degrees. Line a 9x9 inch baking dish with parchment paper.
2. Spread the almonds out on a baking sheet and bake for about 7 minutes until golden brown. Set aside.
3. In a bowl, combine oat flour, quick oats and salt. Stir in maple syrup and coconut oil. Using your hands, pinch mixture together to incorporate coconut oil. 
4. Add walnuts, and knead to combine. 
5. Press 2/3 of the mixture into baking dish, making sure it’s one solid crust. Bake for 15 minutes. Remove from the oven and cool for 5 minutes.
6. Meanwhile, add the frozen cherries into a saucepan. Heat over medium heat until the cherries are defrosted and the sauce is simmering. Use a fork or potato masher to gently break cherries into smaller pieces. Remove from heat, add in the arrowroot starch mixture. Return to heat and simmer. Remove from the heat and set aside.
7. Pour the cherry filling over the baked crust and sprinkle on the remaining crumble. 
8. Bake uncovered for 14 to 18 minutes, until the topping is firm. 
9. Let cool for 45 to 60 minutes.
 
Enjoy!!!

​A delicious side for your summer BBQ!
​(Servings 2-4)

​Ingredients:
• 1 head romaine lettuce (organic if possible, separated into individual leaves)
• 1/2 cup beet store bought hummus (no preservatives)

• 1 cup halved cherry tomatoes

• 1/2 cup alfalfa sprouts

• 1 cup shredded carrots
• 3/4 cup red cabbage, thinly sliced

• 1 ripe avocado, cubed

• 1 tbsp. hemp seeds
 
For the Sauce:
• 1/3 cup tahini
• 2 tbsp. lemon juice
• 1 tbsp. maple syrup
• Pinch sea salt
• Water to thin, if needed
 
Directions:
1. Prepare sauce by whisking tahini, lemon juice, maple syrup, and salt in a small mixing bowl. Add water 1 tbsp. at a time, until dressing thickness is to your liking. Taste and adjust flavor as needed. Set aside.
 
2. Arrange lettuce “boats” on a platter, and begin filling with 1-2 tbsp. of hummus. Top with lots of veggies.
 
3. Drizzle the dressing over the top, and serve.

Grilling season is here…put a healthy (and interesting – raisins!?) twist on your summertime barbeque!

​Ingredients:
2 Tilapia fillets
4 ounces whole-wheat penne pasta or rice brown rice pasta
2 tablespoons olive oil
1 small onion, thinly sliced
2 garlic cloves, minced
2 cups broccoli florets
2 tablespoons Parmesan cheese, grated
1 teaspoon red pepper flakes, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
 
Directions:
Cut each fillet into four pieces and grill.
 
Prepare pasta according to package instructions.
 
Heat oil in a large non-stick skillet over medium heat for two minutes and sauté onion and garlic five minutes, add broccoli, sauté seven minutes, add pasta and remove from heat.
 
Combine remaining ingredients with broccoli mixture and arrange fish pieces over pasta and serve.

Ingredients:
Marinade:
1/2 cup Extra Virgin Olive Oil
1/2 cup Balsamic Vinegar
2 cloves finely chopped garlic
2 teaspoons mixed dried herbs, such as thyme, rosemary, oregano or marjoram
Salt and freshly ground black pepper
2 pork tenderloins (10-12 ounces each)
2 red, yellow or green bell peppers cored and cut into 1 1/2-inch pieces
2 medium yellow onions cut into 3/4-inch wedges
1 small eggplant cut into 1-inch pieces
Extra Virgin Olive Oil for drizzling
 
Preparation:
To prepare the marinade, combine the Pompeian Extra Virgin Olive Oil, Balsamic Vinegar, garlic and herbs in a bowl. Whisk until blended; add salt and pepper to taste.
 
Place the two pork tenderloins in a large sealable plastic bag. Pour in half the marinade and refrigerate for 1 hour or overnight, turning the bag occasionally.
 
Preheat oven to 400 degrees F.
 
Pour the remaining marinade over the peppers, onions and eggplant and toss. Arrange the vegetables in a large oiled roasting pan. Roast in the preheated oven for 15 minutes.
 
In the meantime, heat a large non-stick skillet over medium-high heat. Remove the pork from the marinade. Add to the skillet, and brown on all sides.
 
Transfer the pork to the pan of roasted vegetables. Return to the oven for 20-25 minutes or until the pork registers 155 degrees on a meat thermometer. Slice the pork, and serve with the roasted vegetables. Drizzle Extra Virgin Olive Oil over finished dish.

​Salads provide a healthy and easy avenue to gather several of the recommended nutrients.
 
Ingredients:
4 firm, ripe pears (Bosc or Bartlett) peeled, cored and cut into 8 slices
1 teaspoon olive oil
8 cups baby greens
1/2 cup feta cheese, crumbled
1/2 cup walnuts, toasted
Salt, to taste
Freshly ground black pepper, to taste
Choice of salad dressing
 
Directions:
Preheat oven to 400ºF.
 
On a parchment lined baking sheet, drizzle pears with olive oil. Roast in oven until edges of pears begin to brown, but still firm. Cool.
 
Gently toss baby greens and cooled pears in salad bowl. Sprinkle feta and walnuts over salad. Season with salt and pepper. Serve immediately with choice of dressing.
 
Suggested dressings - Ranch, Champagne Vinaigrette and Strawberry Poppy Seed.

​Those who want to save money and improve their diets can’t do better than brown bagging their lunch.
 
Look for recipes that use fresh, whole ingredients and that combine protein with healthy carbohydrates. For example, the following recipe for Grapefruit & Quinoa Salad combines vegetables and citrus fruit with quinoa, a whole grain that supplies a complete protein.
 
Quinoa, which is like couscous in texture, contains protein, iron, fiber and vitamin B6, while fresh grapefruit contains vitamins A and C. When choosing grapefruit, pick one that feels heavy for its size – that means that it’s extra juicy.

Ingredients:
1 Grapefruit, sectioned and peeled (reserve the peel)
1 Orange, sectioned
8 thin slices fresh ginger
1/4 cup extra-virgin olive oil
3/4 cup quinoa
1/2 teaspoon kosher salt, plus additional for seasoning
1 tablespoon white wine vinegar
2 teaspoons honey
1 small Serrano or jalapeno chile, minced
2 scallions, minced
2 carrots, peeled and diced
2 tablespoons chopped fresh cilantro leaves
Freshly ground black pepper
​
Directions:
1. Warm the grapefruit peel, ginger and olive oil in a small saucepan over medium heat. As soon as the oil starts to bubble, remove from heat. Set the oil aside to steep for 30 minutes. Strain and reserve the oil.
2. Meanwhile, rinse and drain the quinoa, and follow the package directions to cook. Transfer the quinoa to a bowl and fluff with a fork. Cool.
3. Segment the grapefruit over a bowl, reserving the segments and juice separately. Whisk 3 tablespoons of the grapefruit juice with the vinegar, honey and salt to taste in a medium bowl. Gradually whisk in 3 tablespoons of the reserved grapefruit oil, starting with a few drops and then adding the rest in a stream to make a slightly thick dressing. Season with pepper to taste.
4.  Toss the quinoa with the dressing, chiles, scallions, carrots and cilantro. Season with salt and pepper, to taste.
5.  Toss the grapefruit segment into the salad, divide among four plates. Serve warm or at room temperature.
6.  Serving suggestion: This salad makes a great packed lunch. If you want to serve this salad at dinner, try it with grilled salmon.

This is a great side dish for roast beef, pork, or lamb. The original recipe included brussels sprouts and excluded the onions. If you love the flavor of caramelized onions add the onions, but adding the brussels sprouts might be nice too if you aren't already serving another green vegetable as a side.
 
Ingredients:

• 2 pounds sweet potatoes cut into quarters or sixths to make roughly 1 1/2 inch pieces
• 1 pound carrots peeled, split lengthwise, and cut into 1 1/2 inch pieces
• 2 medium onions, peeled and quartered
• 1/2 cup water
• Kosher salt and freshly ground black pepper
• 1 tbsp extra virgin olive oil

 
Directions:

• Preheat an oven to 350 F.
• Combine the potatoes, carrots, and water in a large bowl. Cover and microwave on high for about 10 minutes. Remove and let cool. Dump out water and season the potatoes and carrots liberally with kosher salt and pepper.
• Place the potatoes, carrots and onions in a roasting dish lightly sprayed or rubbed with olive oil. If you are roasting meat, place the onions and as many carrots and potatoes as you can fit loosely around the roast. Do not crowd the meat so much that air cannot circulate around the roast. Place any remaining vegetables in a separate lightly oiled roasting dish next to the roast.
• Roast the vegetables for a minimum of 45 minutes (and up to 2 hours if cooking with a large roast). Remove and serve.

​Hearty stews and belly-warming soups are coming out of the kitchens; frost is sparkling, and winter jackets are coming out of hiding. Families are craving slow-cooked, savory meals that yield health benefits and leftovers.
 
Delicious, savory winter-recipe ingredients that will surely satisfy are white beans and Oso Sweet Onions. Onions are not only believed to be a cancer preventative, their low-salt, low-fat health benefits are the proactive equivalent to superhero powers. Onions have 25 compounds that lower blood pressure and cholesterol, prevent thrombosis, inhibit strokes and battle heart disease, says the American Heart Association.
 
Plus, the antioxidants and flavonoids found in onions don’t lose their potency once cooked. This makes them ideal for slow-cooked recipes. They add a punch of flavor and a whopping serving size, making them an affordable luxury during the chilly winter months.
 
Use the following recipe for a tasty detour from your typical red chili.

Ingredients:
Oso White Bean Chili
1 bag dried white beans
2 Oso Sweet Onions
1/2 cup Garlic (chopped)
1 pound ground chicken or turkey
1 cup celery (chopped)
1 tsp. Oregano
1/4 cup Olive oil
2 each large green mild chili (deseeded)
2 quarts chicken stock or water (to cover)
2 tsp. Cumin
 
Directions:
Sauté onions, garlic, celery, chilies, chicken/turkey for 10 minutes on medium heat.
 
Add half of the chicken stock. Then add salt, pepper, oregano and cumin and simmer for 45 minutes.
 
Then adjust with the remaining chicken stock. Combine all ingredients in crockpot or large heavy-bottomed pot, bring to a boil and then simmer overnight, or 8 hours.
 
Puree 1 cup beans for a thicker chili and serve. Garnish with shredded cheese, fresh cilantro, tarragon or basil, chopped Tabasco peppers, raw chopped Oso Sweet Onions or hot sauce.

This time of year the days get shorter and the air crisper. When the autumn season hits you may feel like sleeping more or feel a little out of sorts, but look at the bright side (there is one!) – we can start enjoying all those foods we avoid during the heat of summer.
 
We found this Recipe on EatingWell.com. It’s easy to prepare and allows you to use your fall favorites…sweet potatoes and Brussel sprouts.

​Ingredients
2 tablespoons pure maple syrup
4 teaspoons olive oil
1 tablespoon snipped fresh thyme
½ teaspoon salt
½ teaspoon black pepper
1 pound sweet potatoes, peeled and cut into 1-inch wedges
1 pound Brussels sprouts, trimmed and halved
Nonstick cooking spray
4 bone-in chicken thighs, skinned (or skinless chicken breasts)
3 tablespoons snipped dried cranberries
3 tablespoons chopped pecans, toasted
 
Preparation
Preheat oven to 425°F. In a small bowl combine maple syrup, 1 tsp. of the oil, the thyme, ¼ tsp. of the salt, and ¼ tsp. of the pepper. In a large bowl combine sweet potatoes and Brussels sprouts. Drizzle with the remaining 1 tbsp. oil and sprinkle with the remaining ¼ tsp. salt and ¼ tsp. pepper; toss to coat.
 
Line a 15x10-inch baking pan with foil. Heat the prepared pan in oven 5 minutes. Remove pan from oven and coat with cooking spray. After cleaning chicken, removing skin and excess chicken fat that can be seen, pat dry with paper towel and arrange chicken, meaty side down in center of pan. Arrange chicken, meaty sides down, in center of pan. Arrange vegetables around chicken. Roast 15 minutes.
 
Turn chicken and vegetables; brush with maple syrup mixture. Roast 15 minutes more or until chicken is done (at least 175°F) and potatoes are tender. Serve topped with pecans and cranberries.

More Recipes from Natatia!

Stuffing always seems to be the favorite item around the holiday table. Substitute this clean-eating brown rice stuffing with your traditional recipe. This stuffing is packed with nutrients. Enjoy!...and Happy Holidays!!
 
Ingredients:
 
1 ½ cups brown rice, uncooked
2 cups natural apple juice and 1½ cups water
2 tsp olive oil
1 crisp harvest apple cored and dice
½ cup Brussels sprouts, chopped fine
4 cloves garlic, passed through a garlic press
1 carrot, peeled and chopped fine
1 cup celery, diced
1/3 cup uncontaminated oat bran or wheat bran
½ cup dried cranberries
1/3 slivered, raw almonds
½ tsp poultry seasoning
¼ tsp thyme
Freshly ground black pepper
 
Preparation:
 
1. Make rice according to package instructions. Use the combination of 2 cups natural apple juice and 1½ cups water for the liquid.
2. Place olive oil in a large skillet and heat over medium heat. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well
3. Use as stuffing for poultry.
4. Remaining stuffing can be baked separately in a casserole dish.

My garden this year was abundant with zucchini. After giving away as many as I could, there were still lots left over and I didn’t know what to do with the extra zucchinis. Since I am not much of a baker I looked up a few recipes on line to get a few ideas. I grabbed a few ingredients from different recipes and made my own. This is the outcome of my make-my-own clean eating Quinoa Zucchini muffins! It’s very healthy, low in sugar and fat. Try it and you will love it!

Ingredients:
1 2/3 cups Quinoa flour (or whole wheat flour)
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoon ground cinnamon
1/8 teaspoon salt
1 egg
1/4 cup maple syrup
1/2 cup milk (almond milk, fat free soy or whatever you prefer)
1/4 cup melted coconut oil
1 teaspoon pure organic vanilla extract
1 1/2 cups grated fresh zucchini
1/3 cups old-fashioned oats (uncooked), plus extra for sprinkling
 
Directions:
1. Heat oven to 350°F. Prepare a 12-cup muffin pan by either greasing it with cooking spray or lining the cups with paper liners. Set aside.
2. In a large mixing bowl, whisk together flour, baking powder, baking soda, cinnamon and salt until combined. Set aside.
3. In a separate mixing bowl, whisk together egg, maple syrup, milk, coconut oil and vanilla extract until combined. Pour this mixture into the dry ingredient mixture, and stir with a spoon until combined. Stir in the zucchini and oats until just combined.
4. Portion the batter evenly between 12 baking cups. Then sprinkle extra oats on top of each, if desired. Bake for 15 to 18 minutes, or until a toothpick inserted in the center of the muffin comes out clean. Transfer pan to a cooling rack, serve the muffins warm. Or let cool to room temperature, then store in a sealed container for up to 2 days, or freeze.