Pumpkin Overnight Oats

Pumpkin Overnight Oats! How is it mid October already and I haven’t made ONE pumpkin recipe?? I guess having a newborn might be the reason?! For those of you who know me, I love pumpkin….borderline obsessed with it. 

Well, today was a big day. I finally made a pumpkin recipe and I’m pretty excited about it. Overnight oats have always been a favorite breakfast of mine, but even more so now when I feel like I don’t have time to cook up a big breakfast in the mornings. These overnight oats are so satisfying, plus they’re loaded with protein, fiber, and healthy fats, which keep me full and ready to keep going with my busy days with my baby. Made with a few simple ingredients, this is the perfect fall breakfast (or snack)!

Ingredients

• ½ cup rolled oats

• ½ cup almond milk

• ¼ cup plain greek yogurt

• 3 tbsp pumpkin puree

• 1 tbsp maple syrup

• 2 tsp ground flaxseed or chia seed

• ½ tsp pumpkin pie spice

• Toasted pecans (optional) for topping
  

Directions:

• Combine all ingredients in a bowl or mason jar

• Place in the refrigerator overnight and enjoy the next morning!

Chocolate Chip Banana Bread

This banana bread is such a treat. A small slice is a perfect addition to breakfast, but I personally enjoy this as an afternoon snack. Ever since I started breastfeeding, I’m always hungry and a quick slice of this bread seems to do the trick! And since it’s made from wholesome ingredients, I never feel guilty about indulging :)

Ingredients:

Made with my littlest helper!

• 3 ripe bananas, mashed

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• 3 eggs, beaten

• 1 1/2 cup almond flour

• 2 tbsp coconut flour

• 1 teaspoon baking soda

• 1/2 teaspoon salt

• 1 teaspoon vanilla

• ¼ cup chocolate chips

Directions:

• Preheat the oven to 350 degrees. 

• In a mixing bowl, combine mashed bananas, coconut oil, eggs, maple syrup, and vanilla.

• In another bowl, combine the almond flour, coconut flour, baking soda, and salt

• Mix the wet and dry ingredients together and then fold in the chocolate chip

• Transfer mixture to a bread loaf pan and bake 50-55 minutes

Pan Seared Halibut with Lemon Basil Sauce

Served here with ricotta, garlic, and rosemary mashed potatoes and sautéed spinach

This is a VERY quick and simple dish to make, yet it feels elegant. The lemon and basil combination are a perfect pairing for a simple pan-seared white fish. Feel free to choose any white fish when using this sauce!

Ingredients:

(serves 3-4)

• 1 pound halibut

• 1 tbsp ghee or butter

• Salt and pepper to taste

For the sauce:

• ¾ cup fresh basil, packed

• Juice and zest from 1/2 lemon

• 3 tbsp olive oil

• Salt and pepper, to taste

• 2 tbsp of water

Directions:

• Begin by making the lemon basil sauce by blending all ingredients together in a blender or food processor until smooth. Taste and adjust seasonings if needed.

• Take halibut out of the refrigerator 15 minutes before cooking. Dry with paper towels and season with salt and pepper.

• Heat a pan over medium high heat. Add ghee or butter and once it’s shimmering, add the halibut. Press the halibut down to ensure that golden crust.

• Cook for 5 minutes or until golden brown.

• Flip the fish and continue cooking for 2-3 minutes or until cooked through.

• Plate the halibut on top of the lemon basil sauce

Health Benefits of Basil:

• Basil has anti-inflammatory properties, and since inflammation is the cause for most chronic disease, this is a powerful quality!

• This herb also has antibacterial and antimicrobial properties and is great to incorporate when boosting your immune system and fighting infection.

• Basil can act as an adaptogen to help with balancing stress levels.

• It can help create balanced pH levels within the body, helping with digestion and keeping healthy bacteria alive and thriving.

Sources and Additional Reading:

• https://www.purplecarrot.com/blog/5-health-benefits-basil-never-knew/

• https://www.precisionnutrition.com/healthy-basil

• https://draxe.com/nutrition/benefits-of-basil/

Apple Cinnamon Breakfast Bread

 I love fall and I love apples. Now that it’s September, we’re officially moving into some of my favorite months. I loved September/October on the east coast because you really can’t beat the crisp air, fall foliage, and enjoying some apple cider by the fire after an afternoon hike. On the west coast, fall is also pretty amazing because the sky is clear, the air is warm, and we’re outside on trails or at the beaches most days. So wherever you are, I hope you’re getting excited about the season ahead! And to help get you there, here is my Apple Cinnamon Breakfast Bread! We have gotten into a routine where we have some sort of breakfast bread most mornings to accompany our smoothies or oatmeal and this is my latest obsession!

Ingredients:

• 2 cups almond flour

• 1 tsp cinnamon

• 1 tsp baking soda

• 1/2 tsp sea salt

• 1/2 teaspoon all spice

• 1/4 teaspoon nutmeg

• 3 eggs

• 1/2 cup greek yogurt

• 1/4 cup coconut oil, melted and cooled

• 1/4 cup maple syrup

• 1 apple, peeled and diced

• 1/4 cup chopped walnuts (optional)

Directions:

• Preheat the oven to 350 degrees F

• In a mixing bowl, combine the eggs, coconut oil, greek yogurt, and maple syrup

• In another mixing bowl, combine the almond flour, baking soda, salt, all spice, cinnamon, and nutmeg

• Mix the wet and dry ingredients together. Fold in apples and walnuts (if using). 

• Bake for 40 minutes.

Serving ideas:

• Top with peanut or almond butter and a sprinkle of cinnamon

• Spread with butter or coconut oil and a sprinkle or cinnamon

Power Morning Smoothie

I’ve written a lot in my blogs and newsletters about how important it is to start your morning with a nutrient-rich breakfast that is high in protein, fiber, and healthy fats. With this powerful combination, you’ll be able to nourish your cells after a night’s slumber and you’ll create balanced blood sugar levels, which will in turn help keep your energy levels stable and fuel your brain. This Power Morning Smoothie has it all - healthy fats (flax), protein (greek yogurt), and fiber (spinach and banana). Not only will It will fill you up and leave you feeling ready to tackle the day ahead of you, it’s delicious. The banana adds the perfect amount of sweetness and the greek yogurt adds a rich creaminess. Hope you enjoy!

Ingredients:

(serves 1)

• 1 frozen banana

• 2 large handfuls of spinach

• ½ cup plain greek yogurt (I like 2%)

• 2 tbsp ground flax

• ½ cup almond milk

Directions:

• Blend and serve

Collard Greens Wrap

Collard greens are an excellent alternative for a wrap or sandwich bread. Not only do they hold together well, but they are rich in fiber and nutrients. These are a go-to for me on hot summer days for an easy, colorful, and satisfying lunch. This here is a very basic recipe, but I’ll often fill these wraps with whatever I have on hand in the refrigerator, which is oftentimes leftovers. Some favorite additions to what I have listed below are: chicken, salmon, cabbage, cucumber, or quinoa! Feel free to get creative here :)

Ingredients:

(serves 2)

• 2 collard greens, with long stems chopped off at the base

• 1 red bell pepper, sliced thinly

• 1 large, ripe avocado, sliced

• 1 carrot, shredded or sliced thinly

• ½ cup of cooked brown rice

For the sauce:

• 2 tbsp coconut aminos

• 2 tsp rice wine vinegar

• ¼ tsp freshly grated ginger

• Juice from ½ lime

Directions:

• Steam collard greens for 30 seconds or keep raw, depending on your preference

• Whisk together ingredients for the sauce

• Divide ingredients among the two collard greens and wrap tight!

• Serve with dipping sauce.

Health Benefits of Collard Greens:

• Collard greens are a powerful source of Vitamin K, which is responsible for blood clotting and bone building

• They are rich in Vitamin A, which we need for healthy skin, vision, and immune functioning

• It’s a high fiber food, which supports a healthy digestive system

• Collard greens are a natural detoxifier, and help eliminate toxins from our bodies

Sources and Additional Reading:

• https://draxe.com/nutrition/collard-greens/

• https://www.verywellfit.com/carbs-and-calorie-information-for-collard-greens-2242484

• https://www.medicalnewstoday.com/articles/277957

Chocolate Coconut Granola

This chocolate coconut granola is a real treat! It’s free of refined sugars and is made from wholesome, unprocessed ingredients. I personally love having this on top of some yogurt for a healthier dessert option. Try adding in some banana or strawberry slices too! Feel free to get creative with this recipe - for example, add walnuts or almonds in place of pumpkin seeds if that’s your preference. Also, to make it even more decadent, once it’s cooled, add in some chocolate chips!

Ingredients:

• 2 1/4 cups rolled oats

• 1 cup shredded coconut (unsweetened)

• ⅓  cup pumpkin seeds

• ¼ cup of coconut oil

• ¼ cup maple syrup

• ¼ cup cacao powder (unsweetened)

• ½ tsp cinnamon

• ¼ tsp salt

• 1 tsp vanilla extract

Directions:

• Preheat the oven to 300 degrees F.

• In a mixing bowl, combine oats, coconut, pumpkin seeds, cinnamon, and salt. Stir to mix together.

• Over low heat, in a small saucepan, melt the coconut oil. Add in maple syrup, vanilla, and cocoa powder. Once combined, remove from heat.

• Add the chocolate mixture to the bowl with the oats. Stir to combine. Spread oat mixture onto a parchment-paper lined baking sheet and bake for 25 min.  Let cool.

Health Benefits of Coconut:

• They are an excellent source of healthy fats, which our body needs to support a healthy metabolism, brain health, hormone production, and vitamin absorption (for vitamins A, D, E, and K).

• Most of the fats in coconut are medium-chain triglycerides (MCTs), which are used by your body to produce energy.

• It is an excellent source of manganese, which is essential for brain and nervous system functioning.

• It’s a good source of insoluble fiber, helping to regularize bowel movements.

• Just remember, coconut is high in fat and in calorie-dense, so we don’t need a ton of it in our everyday diet!

Sources and additional reading:

• https://www.healthline.com/nutrition/coconut-nutrition#section

• https://www.healthline.com/nutrition/coconut-meat#downsides

Simple Roasted Tomatoes

Roasted tomatoes served with goat cheese as a side, paired with salmon with chimichurri and green beans

Tomatoes are so amazing right now. I’ve been obsessed with the cherry tomatoes that are a deep red in color and are so sweet when they burst in your mouth. Tomatoes are known for their antioxidants, which have anti-inflammatory properties. They are also an excellent source of vitamin C, which helps to boost our immune system! I think it’s best to keep it simple when cooking with tomatoes when they are ripe and in season. 

So this recipe is pretty straightforward and simple, but incredibly delicious! You can enjoy the roasted tomatoes as an easy side dish, top them with goat cheese (my favorite) or top a slice of whole grain bread with them! Whatever you decide, you won’t be disappointed!

Ingredients:

(serves 4)

• 2 pints of cherry tomatoes

• 6 cloves of garlic, smashed or minced

• 4 sprigs of thyme

• 2 tbsp olive oil

• Salt and pepper to taste

Directions:

• Preheat the oven to 375 degrees.

• Toss the tomatoes with olive oil, salt, pepper, garlic, and thyme

• Bake on a baking sheet for 15-20 minutes, or until tomatoes are beginning to burst

Beet, Cucumber, Feta, and Dill Salad

This simple side salad packs in tons of flavor! It’s perfect when served with some grilled or roasted salmon or maybe mixed in with some quinoa for a protein-rich, vegetarian meal. I’ve made this salad almost once a week this summer because it is just that good! I hope you enjoy it as well! 

Ingredients:

(serves 4)

• 3-4 beets, golden or red, cubed

• 1 large cucumber, cubed

• ¼ cup feta crumbles

• 2 tbsp fresh dill, roughly chopped

• 2 tbsp avocado oil

• 2 tbsp extra virgin olive oil

• 1 tbsp sherry vinegar

• Salt and pepper to taste

Directions:

• Preheat the oven to 400 degrees. Toss beets with avocado oil, salt and pepper. Roast until tender, about 40 minutes. Let cool.

• Whisk together the olive oil and sherry vinegar. Toss the cooled beets and cucumber in the dressing. Taste and add salt and pepper as needed. Or maybe even another splash of sherry vinegar if you like some extra tang!

• Top with feta and dill and serve.

Health Benefits of Dill:

• Dill is an excellent source of both Vitamin A and Vitamin C.

• It contains powerful antioxidants that can help boost immune function and reduce inflammation.

• It has antimicrobial properties and can help fight fungal and bacterial infections.

• Dill can help lower cholesterol.

• Dill oil can be used as a natural insect repellent.

Sources and additional reading:

• https://draxe.com/nutrition/dill-weed/’

• https://gooddecisions.com/foods/dill/

• https://www.healthline.com/nutrition/dill

Salad With Cherries, Pistachios, and Goat Cheese

This salad is perfect when ripe, juicy cherries are in season! It is so quick to whip up and the combination of flavors is unbeatable - the tangy goat cheese, sweet cherries, and salty, nutty pistachios. YUM. If you want to make this a more substantial salad for lunch or dinner, add in cooked quinoa or grilled chicken for some added protein.

Ingredients:

(serves 4)

• 4 big handfuls of mixed greens

• 1 cup of cherries, pitted and halved

• ¼ cup of pistachios, shelled

• ¼ cup of goat cheese, crumbled

For the dressing:

• 3 tbsp olive oil

• 1 ½ tbsp lemon juice

• 1 tsp Dijon mustard

• Salt and pepper to taste

Directions:

• Whisk together the ingredients to make the salad dressing. Taste and add a tsp. of honey or maple syrup if overly tart.

• In a large salad bowl, combine the salad greens with the dressing. 

• Top with cherries, pistachios, and goat cheese.

Health Benefits of Cherries

• They are loaded with antioxidants, which help boost our immune systems and reduce inflammation in our bodies.

• These antioxidants are also connected to improved cardiovascular health.

• Because of their anti-inflammatory properties, cherries have been shown to be beneficial to athletes as they can help with muscle recovery.

• Tart cherries (you can find tart cherry juice at the store) contain melatonin, which can help regulate your circadian rhythm (sleep-wake cycle). 

Sources and Additional Reading:

• https://www.medicaldaily.com/cherry-health-benefits-6-reasons-why-you-should-eat-more-cherries-246713

• https://draxe.com/nutrition/benefits-of-cherries/

Blackberries and Cream Smoothie

I am seriously addicted to blackberries these days! If you haven’t tried seasonal, farm-fresh blackberries (compared to those you’ll find at a grocery store), I highly recommend it! They taste much sweeter - so ripe and juicy! There are so many health benefits associated with these small, deep-purple berries, but before we get there, here is my recipe for a “Blackberry and Cream” smoothie. This smoothie is tart, sweet, tangy, and rich - I personally enjoy it more as an afternoon treat or dessert rather than for breakfast. You can sub in some blueberries too if you don’t have enough blackberries! 

Ingredients:

(serves 1)

• ⅓ cup coconut yogurt

• ½ cup ripe blackberries

• ½ banana

• ¼ cup almond milk

• A few ice cubes.

Directions:

Blend until smooth and enjoy!

Health Benefits of Blackberries:

• Blackberries are rich in Vitamin C. In fact, one serving provides 35% of your recommended daily intake!

• They contain both soluble and insoluble fiber, which help balance blood sugar levels and support healthy digestion.

• They are an excellent source of vitamin K, which we need for blood clotting.

• Blackberries contain powerful antioxidants that reduce the damage of free radicals in our bodies and support a healthy immune system.

Sources and Additional Reading

• https://www.medicalnewstoday.com/articles/322052#benefits

• https://draxe.com/nutrition/health-benefits-blackberries/

Watermelon and Coconut Water Cooler

Try my ultra-hydrating and refreshing watermelon and coconut water drink. This is an excellent way to get in some electrolytes on a hot summer day. 

Ingredients: 

(serves 2)

• 1/2 cup coconut water

• 2 cups watermelon, cut into cubes

• Handful of ice

• 1 lime, sliced

Directions:

• Blend the watermelon, coconut water, and ice until smooth.

• Serve with lime slices.

Peach and Arugula Salad

This is the most delicious summer salad!! When peaches are in season, they really can’t be beat. This past week, at the farmer’s market, I picked up some juicy, ripe peaches and goat cheese. In addition, I got some arugula in my farm box and the peppery taste of fresh arugula really puts the boxed kind you get in a grocery store to shame. They taste like completely different lettuces! So for this recipe, I recommend trying to pick up the arugula and peaches at a local farmer’s market, but if that’s not a possibility, it’s still incredibly tasty!!

Ingredients:

(serves 4)

• 6 ounces of arugula leaves

• 2 ripe peaches, peeled and sliced

• ¼ cup of goat cheese, crumbled

• ¼ red onion, thinly sliced

• ¼ cup of pistachios

For the dressing:

• 3 tbsp good quality extra-virgin olive oil

• 1 tbsp balsamic vinegar 

• Maldon sea salt

Directions:

• In a salad bowl, combine all salad ingredients

• Drizzle olive oil and balsamic on top and finish with a couple pinches of sea salt

Health Benefits of Arugula:

• Arugula is an excellent source of vitamin K, which is essential for building strong bones and blood clotting

• Arugula is an alkaline food, helping to establish optimal pH levels in our bodies, which we need for strong immune and digestive health. 

• The combination of high-fiber content, phytochemicals, antioxidants, and essential minerals in arugula helps our body remove toxins

• Arugula contains beta-carotene and other nutrients that protect our eyes from blue light and UV rays.

Sources and Additional Reading:

• https://draxe.com/nutrition/arugula/

• https://www.ecowatch.com/9-benefits-of-arugula-1881929191.html 

https://www.conserve-energy-future.com/health-benefits-arugula.php

Lemon Blueberry Breakfast Bread

This healthy and guilt-free breakfast bread is bright and flavorful, with zesty lemon and antioxidant-rich blueberries. It’s perfectly moist and sweet, making it a perfect breakfast treat! As always, there are no refined sugars or flours - just wholesome, good-for-you ingredients! We love reheating a slice in the oven in the mornings with a little butter :)

Ingredients:

• 1 ½ cups almond flour

• ¼ cup coconut flour

• 1 tsp baking soda

• ¼ tsp salt

• 3 eggs

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• 1 lemon, zested and juiced

• 1 cup blueberries

Directions:

• Preheat the oven to 350 degrees Fahrenheit 

• In a mixing bowl, combine the almond flour, coconut flour, baking soda, and salt

• In a separate bowl, mix together the eggs, coconut oil, maple syrup, lemon zest and juice.

• Combine the wet and dry ingredients. Then fold in the blueberries.

• Pour into a loaf pan and bake for 45 minutes or until toothpick comes out clean

Curry Roasted Cauliflower with a Coconut Yogurt Sauce

The warming spices in curry powder pair perfectly with roast cauliflower. In this dish, the spices from the cauliflower are balanced out by the cooling coconut yogurt. This is a healthy, nutritionally-dense side dish that you will not be able to get enough of!

Ingredients:

(serves 3-4 as a side)

• 1 large head of cauliflower, broken into florets

• 2-3 tbsp avocado oil

• 1 ½ tsp curry powder

• 1 tsp cumin

• Just shy of ½  tsp salt

• ¼ tsp black pepper

For the coconut yogurt sauce:

• 4 ounces coconut yogurt (my preference is cocojune)

• ⅛  tsp curry powder

• ⅛  tsp garlic powder

• ⅛  tsp cumin

• Pinch of salt 

• Pinch of black pepper

Directions:

• Preheat the oven to 425 degrees Fareinheit

• Whisk together avocado oil, curry powder, cumin, salt, and pepper. Then coat the cauliflower florets in the spice mixture.

• Roast for about 25-30 minutes, or until tender and starting to brown.

• Combine all ingredients for the coconut yogurt spread. Then serve cauliflower on top of the yogurt or with a dollop of yogurt on top!

Health Benefits of Curry Powder:

• The turmeric in curry powder has powerful antioxidants and has been shown to reduce inflammation.

• The cinnamon, cumin, coriander, and cloves in curry powder aid in digestion and can provide relief for stomach aches.

• Many spices in curry powder have anticancer effects, including turmeric, cumin, and coriander.

• Coriander and cumin have been shown to have antifungal and antibacterial effects .

• Turmeric may significantly reduce the risk of developing Alzheimer’s disease

Sources and additional reading:

• https://www.benenden.co.uk/be-healthy/nutrition/spice-of-life-7-surprising-health-benefits-of-curry-powder/

• https://www.livestrong.com/article/347582-what-are-the-health-benefits-of-curry-powder/

• https://www.healthline.com/nutrition/curry-benefits#How-to-add-curry-powder-to-your-diet 

Sweet Potato Toasts with Crispy Mushrooms and Tahini

Keeping in theme with the Ingredient of the Week (sweet potatoes), I made these super easy and tasty sweet potato toasts with crispy mushrooms and tahini! What’s better than a 3-ingredient meal? I’ll make two of these and a side salad for a fresh, flavorful, and colorful lunch!

Ingredients:

• 1 large sweet potato, sliced into ¼ inch slices, lengthwise

• 12 ounces of mushrooms, sliced

• 3-4 tbsp. avocado oil

• Salt and pepper to taste

• Tahini and sea salt to top

• 1 tbsp. fresh thyme (optional)

Directions:

• Preheat oven to 400 degrees

• Coat with half of the avocado oil and a sprinkling of salt and pepper

• Place on baking sheet and place in the oven

• After 12 minutes, flip the “toasts”

• Roast for 12 more minutes or until browned and the flesh is soft when touched with a fork

• As “toasts” are in the oven, cook the mushrooms over medium-high heat with the remainder of the avocado oil and a healthy pinch of salt and pepper. Add in thyme if using too. Stir frequently until the mushrooms are cooked and crispy (about 8-10 minutes)

• Once the “toasts” are out of the oven, top them with mushrooms, and drizzle tahini on top. Finish with a pinch of sea salt.

Stuffed Sweet Potatoes with Chickpeas, Spinach, Tomatoes, and Feta

These Mediterannean-inspired stuffed sweet potatoes are a burst of flavor and make for a surprisingly filling and substantial meal. It’s a bright and colorful dish, loaded with nutrient-dense ingredients, and has a flavor combination of salty and sweet. They are stuffed with chickpeas, spinach, tomatoes, and feta cheese and really couldn’t be easier to prepare! 

Ingredients:

(serves 2)

• 2 medium sweet potatoes

• 1 cup canned chickpeas, rinsed and drained

• 2 cups spinach

• ¼ cup cherry tomatoes, diced

• 2 cloves of garlic, minced

• ½ yellow onion, diced

• 1 tsp cumin

• Salt and pepper

• 1 tbsp olive oil

To top:

• ¼ cup of crumbled feta

• ¼ cup of chopped parsley

• Balsamic glaze (optional)

Directions:

• Preheat oven to 400 degrees F. 

• Poke each sweet potato a few times with a fork and place them on a lined baking sheet. Bake for 45 minutes to an hour, or until tender.

• While sweet potatoes cook, heat a large skillet over medium heat and add in the olive oil, onion, and a pinch of salt. Cook until translucent (about 5-8 minutes). Add garlic and continue cooking for 2-3 minutes or until fragrant. Add chickpeas, cumin, salt and pepper. Stir to combine and cook for 10 minutes, or until chickpeas start to get a bit crispy.

• Add in the spinach and continue to cook until the greens are wilted (just a few minutes). 

• When sweet potatoes are ready, cut the center of the potatoes open and use a fork to gently mash the inside. Place a couple heaping spoonfuls of the chickpea mixture in the sweet potatoes. Top with cherry tomatoes, feta cheese, parsley, and a drizzle of balsamic glaze. 

Grilled Salmon Tacos with Guacamole and Mango Salsa

I am obsessed with these tacos! They are bright and colorful and loaded with powerful Omega-3s. The smooth and creamy guacamole, charred salmon, and zesty mango salsa makes this a fun, festive, and delicious summer meal! Plus, it’s really easy and quick to prepare!

Ingredients:

(serves 4)

For the salmon

• 1 1/2 lbs boneless salmon (wild-caught preferred)

• 1 tbsp avocado oil, plus more for grill (optional)

• 1 ½ tsp ancho chili powder

• 1 ½  tsp ground cumin

• 1 tsp salt 

• 1/2 tsp pepper

• 8 tortillas (I use Siete chickpea flour tortillas) 

For the guacamole:

• 3 ripe avocados

• Juice from one lime

• Salt to taste

For the mango salsa:

The guac and salsa!

• 2 ripe mangos, peeled, pitted, and diced

• ½ cup cherry tomatoes, quartered

• ¼ cup diced red onion

• 1/4 cup fresh chopped cilantro

• Juice from one lime

• Salt and pepper to taste

Directions:

• Preheat your grill to medium-high heat.

• While your grill heats up, whisk together avocado oil, chili powder, cumin, salt and pepper. Rub the mixture all over the salmon.

• Brush some extra avocado oil on the grill grates and then grill the salmon for about 4-5 minutes per side.

• While the salmon is cooking (or beforehand), prepare your guacamole and salsa. For the guacamole, mash the avocado with lime juice and salt. For the mango salsa, combine all ingredients in a bowl. 

• When salmon is finished cooking, heat your tortillas on the grill grates.

• Assemble tacos with the guacamole, salmon, and salsa and enjoy!

* Helpful Tip for grilling salmon - https://www.foodiecrush.com/best-grilled-salmon/ 

Health Benefits of Salmon:

• Salmon is one of the best sources of Omega-3 fatty acids, which boosts brain function, reduces inflammation, and lowers blood pressure.

• Salmon is one of the best food sources for Vitamin D, which we need for absorbing calcium and phosphorus and keeping a strong immune system.

• It is a rich source of selenium, a trace mineral needed to protect bone health and for healthy thyroid function.

• The Omega-3s and antioxidants in salmon can help keep skin healthy and bright.

• Salmon is high in essential B-vitamins, which helps turn food ingested into energy, reduces inflammation, and helps our brain and nervous systems to function optimally. 

Sources and Additional Reading:

• https://www.medicalnewstoday.com/articles/307811#nutritional-breakdown

• https://draxe.com/nutrition/8-salmon-nutrition-facts-proven-health-benefits/

• https://www.healthline.com/nutrition/11-benefits-of-salmon#section3

Pea and Cilantro Puree

We’ve been getting a fair amount of cilantro in our farm boxes lately and I’m sometimes unsure of how to use a whole bunch. This pea cilantro puree has been the perfect solution! It adds a beautiful green burst to your plate and looks elegant when served with fish or meats. This puree takes almost no time to make, yet it adds so much incredible flavor and brightens up any dish!

I love to use fresh herbs as a garnish, but I also know that herbs are nutritional powerhouses and so I try to get creative and let them have the spotlight when I can.

Ingredients:

(serves 2-4)

• 1 cup of cooked peas

• 1 bunch cilantro 

• 1 garlic clove, roughly chopped

• Juice from 1 lemon (about 2 tbsp)

• 2 tbsp olive oil

• Salt and pepper to taste

Directions:

• Place all ingredients in a food processor and blend until the consistency of your preference (I like mine a little textured).

Health Benefits of Cilantro:

• Cilantro helps our body to detox. It contains compounds that bind together heavy metals, which we then eliminate.

• The high levels of antioxidants in cilantro help to reduce inflammation and oxidative stress in our bodies.

• This herb has been shown to reduce anxiety levels and improve sleep quality.

• Cilantro aids in digestion by producing digestive enzymes, and it can also be used to settle upset stomachs and reduce bloating.

Sources and Additional Information:

• https://aspenintegrativemedicine.com/12-cilantro-benefits-nutrition-recipes/

• https://www.totalhealthinstitute.com/health-benefits-of-cilantro/

• https://draxe.com/nutrition/cilantro-benefits/

Tuscan White Bean Stew with Sweet Potatoes and Kale

This Tuscan White Bean Stew with Kale and Sweet Potatoes is a new weekly staple for me. I make a big batch on a Sunday and have it for lunches throughout the week. It is cozy, comforting, and nutritious! The first time I had a Tuscan White Bean Soup, I was visiting a vineyard chateau in Chianti with my dad when he visited me during my semester abroad in Italy. I vividly remember that lunch where we enjoyed this incredibly hearty stew, that was so simple and rustic, yet complex in flavor. Our steaming hot soups were served with crusty bread and a glass of delicious red wine. Every time I have this soup, I am reminded of that amazing day. Now, I have created my own rustic version, with the addition of kale and white beans for some added flavor and vegetables. While the parmesan rind is optional, it is highly recommended. The flavor that it brings is pretty incredible!

Ingredients:

(Serves 4)

• 2 tbsp olive oil 

• 1 yellow onion, diced

• 3 cloves of garlic, minced

• 1 large sweet potato, diced

• ½ head of fennel (or 2 celery stalks), diced

• 1 15 ounce can of cannellini beans, rinsed and drained

• 2 sprigs of rosemary

• 4 cups vegetable broth

• 4 cups kale, chopped 

• 1 rind of parmesan cheese (optional) 

• Pinch red chili pepper flakes

Directions:

1. Heat oil in a large pot over medium heat. Add onion and cook for about 5-8 minutes, or until they are translucent and soft.

2. Add the garlic and fennel and cook for 5 minutes, or until vegetables are beginning to soften.

3. Add sweet potatoes and broth and bring to a boil.

4. Bring soup to a simmer, and add the rosemary sprigs, parmesan rind, and cannellini beans. Add a pinch of red pepper flakes and set the lid on the pot for 20-25 minutes or until sweet potatoes are soft when pierced with a fork.

5. Remove rosemary sprigs and parmesan rinds. Add in kale and cook for another few minutes, or until kale has softened.

6. Serve with fresh parmesan cheese and crusty bread (optional).

* Feel free to add in some ground sausage for an even heartier version.

For the health benefits of kale, check out my recipe for Mustardy Kale Salad.