Spicy Cauliflower Soup in Acorn Squash Bowl

Now that Autumn is on its way, supermarkets are stocking up with squash. Take advantage of it! You can do so many things with every variety of squash. For my first squash adventure of the season, I used Acorn Squash, which is high in Vitamins A and C, as well as fiber. I used roasted acorn squash as bowls for cauliflower soup. So filling and nutritious! 

Preheat your oven to 400 degrees. Cut your acorn squash in half and scrape out the seeds. Season with salt, pepper, and cinnamon and spray with Pam. Roast the squash for about 40 minutes, until browned and easily pierced with a fork.

                

Take this time to make your soup. Sautee some scallions and garlic in a pot. Add in water or broth and bring to a boil. Add your cauliflower, reduce heat to medium, and cook until softened. De-seed a small hot pepper, cut off a small portion of it, and add it to the mix. Next, add in your miso paste, salt, pepper, and curry. Blend with an immersion blender or blend in batches in a blender. Pour soup into your squash bowl, garnish with fresh basil, and enjoy!

                

Makes 2 Servings

Recipe for Acorn Squash:

1 Acorn Squash, halved and de-seeded

1/4 Tsp Cinnamon

1/4 Tsp Salt and Pepper

Pam Spray

*Roast at 400 degrees for about 40 minutes

Recipe for Spicy Cauliflower Soup:

1/2 Head of Cauliflower

1 Cup Water or Broth (Add more for a smoother consistency)

1 Garlic Clove, Minced

1 Tbsp Scallions, Chopped

1/8 Small Hot Pepper, De-Seeded (Or 1/4 Tsp Hot Sauce)

1/2 Tsp Miso Paste

1/4 Tsp Curry Powder

Season to taste with salt and pepper

Garnish with Fresh Basil

Pumpkin Protein Shake

Do you ever have those days where you literally have no time to make lunch? A protein shake is a great way to get your necessary nutrition on the go. It takes 30 seconds to make and tastes just like dessert. Just blend, pour, and go!

                          

This recipe is extremely simple, tasty, and very nutritious. Simply blend your ice, almond milk (or milk of choice), water, pumpkin puree, and silken tofu. You can leave out the tofu for a simple pumpkin smoothie. Next, add the pumpkin pie spice, unsweetened cocoa powder, coffee extract (or instant coffee), and stevia. Blend one more time and enjoy!

Makes 1 Serving

Recipe:

Handful of Ice

1/2 Cup Almond Milk (or milk of choice)

1/2 Cup Water

1/4 Cup Pumpkin Puree

3 Oz Silken Tofu

1 Tsp Pumpkin Pie Spice (or cinnamon)

1 Tsp Unsweetened Cocoa Powder

1/4 Tsp Coffee Extract (or 1 packet of instant coffee)

1 Packet Stevia (Or sweetener of choice)

Baked Pepper-Egg Boat

Egg boats are a filling and nutritious breakfast which can be made in several different ways. Aside from the famous Avocado Boat, bell peppers of any color are another great option. Make this while you're doing your typical morning routine and by the time you're ready, your breakfast will be too.

               

Start by preheating your oven to 400 degrees. Cut the bottom half of any color bell pepper and place it in the oven for about 15 minutes- make sure there are no seeds. Next, add 1 egg white or full egg into your pepper boat. Season with salt and pepper and place back into the oven for another 10 minutes, or until your egg is fully cooked. Remove from the oven and add some hot sauce or crushed red pepper. Serve with some kale drizzled with olive oil and hot sauce and enjoy!

Makes one serving

Recipe:

1 Bell Pepper, Bottom Half

1 Egg White or 1 Egg (Your choice)

1 Cup Kale
1 Tsp Extra Virgin Olive Oil

1 Tsp Hot Sauce or Crushed Red Pepper

Season to taste with salt and pepper

*Roast pepper in 400 degree oven for 15 minutes alone, and an extra 10 minutes with egg inside

Layered Ratatouille

Okay, I know what you're thinking. Did she get this idea from that Disney movie with the rats? Well... yes, yes I did. It sounds intimidating and French but I promise it's really simple and easy. This makes a great vegetarian side dish or meal.

                

Preheat your oven to 375 degrees. Cut your bell pepper width wise to form rings. If you have a wide pepper, cut those rings in half. Next, cut 1/4 inch thick slices of zucchini, summer squash, and eggplant. Put your veggies off to the side and pour your can of tomato sauce into the bottom of a round oven safe pan or casserole dish. Sautee some garlic and onion in a separate pot. Once browned, mix into the pan with the tomato sauce and season with salt and pepper. Layer your veggies around the pan, one on top of the other. Sprinkle with some olive oil, salt, and pepper.

                

Cut out a piece of parchment paper to fit the pan and place on top. Roast in the oven for 45 minutes.

                

After 45 minutes, your veggies should be tender and ready to serve. Enjoy this as a side to fish, chicken, steak, or even by itself. Bon appetit!

                

Recipe:

1 Garlic Clove, Minced

1/4 Cup Red Onion, Chopped

1 8 Oz Can of Tomato Sauce (I used Hunt's)

1 Bell Pepper, Sliced into rings

1 Medium Zucchini, Sliced

1 Medium Summer Squash, Sliced

1 Italian Eggplant, Sliced

1 Tbsp Olive Oil

Salt and Pepper to Taste

*Roast at 375 degrees for 45 minutes

Roasted Red Pepper Spread

Why bother buying store bought dips and spreads when you can make your own at home? I'll give you two reasons why you should be making your own: it's cheaper and healthier. This spread is a twist on roasted red pepper hummus, without the chickpeas. It's a much simpler version with fewer ingredients, but just as much flavor! Use this spread as a dressing for salads, topping for fish, spread on wraps, or simply as a dip with your favorite veggies.

               

Preheat your oven to 450 degrees. Roast one whole bell pepper for 40 minutes, turning once halfway through. Remove from the oven and let it cool. Then cut lengthwise and remove the seeds and skin. 

                

Take this time to mince your garlic- prepping garlic in advance enhances its anti-cancer and cardiovascular benefits. Blend your roasted pepper in a blender or food processor until smooth. Add in your olive oil, chopped onion and minced garlic. Finally, season with salt, pepper, and cayenne pepper. Cover and chill in the fridge for 25 minutes and enjoy! For a thicker consistency, use a second roasted pepper.

                 

Makes 3/4 Cup

Recipe:

1 Bell Pepper

1/4 Cup Red Onion, Chopped

1 Garlic Clove, Minced

1/4 Tbsp Olive Oil

Season to taste with salt, pepper, and cayenne

*Roast whole pepper in 450 degree oven for 40 minutes, turning halfway through

Beet Chips

Have you ever tried Terra Chips? They're the ones made with vegetables. I know they sound healthy, but in the end, they're still chips. You can go through a whole bag and not even realize that you should only have so many. Luckily, I've just solved all of your problems with Beet Chips. You can eat as many as you want without the guilt! So, why not?

                

Preheat your oven to 400 degrees. Wash your beets thoroughly- if you clean them well enough, you don't need to peel them. Take a box grater and slice your beets into very thin slices. You can slice them yourself, but they will be thicker and won't end up like crunchy chips. Once you've sliced all of your beets, lay them out on a Pam sprayed cookie sheet. Season with olive oil, salt, and pepper and place in the oven 40 minutes, turning "chips" over halfway through.

               

Once the beet slices are nice and crispy, like chips, they're done. Take them out of the oven, pour into a bowl, and enjoy your healthy snack!

                

Recipe:

3 Large Beets, Cleaned Thoroughly

1 Tbsp Olive Oil

Salt and Pepper to Taste

*Roast in 400 degree oven for 40 minutes, turning chips once halfway through.

Seedless Blackberry Jam

My mom and I have gone on a few road trips this summer and we've come across a lot of farms and little shops which sold the most amazing jams. All were made with such great flavors and seriously tasted so good. Obviously, I just had to learn how to make it myself. I started by replacing the sugar with Stevia for a much healthier treat. I decided to use some blackberries that we bought from a farm the other day, but look out for future recipes with more unique twists!

                

One ingredient you'll need to get is pectin, which creates the jam consistency we're looking for. If you don't mind the added sugar, you can use honey instead.  You can also replace the blackberries with raspberries if that's what you prefer. Start by blending your berries in a food processor or blender for about 10 seconds. Pour the mixture into a mesh strainer and push the blackberry juice through with a wooden spoon. Now you have your seedless blackberries! You can skip this step entirely if you don't mind the seeds, but blackberries have very large seeds.

      

Next, pour your blackberry juice into a large saucepan with your lemon juice and stir together. Turn the heat on high, add in the pectin, and bring to a roaring boil. Stir in your Stevia and reduce heat to med-high, keeping it at a steady boil. Stir constantly for about 15-20 minutes. You should start to see your mixture thicken on your spoon. After 15 minutes, place a small amount onto a plate and let it cool. It should set on the plate fairly quickly if the mixture is ready. Once it's done, just ladle your jam into a mason jar, close tightly, and let it cool for about an hour. Eat immediately or store in the fridge for 1-2 weeks.

                   

There are so many different things you can do with jam. Try it as a filling for your favorite cookie recipe, as a spread on sandwiches, crackers, or even as a dip with veggies. The possibilities are endless!

                   

If you want to learn how to sterilize mason jars to store the jam in your cabinet for long periods of time, click here.

Makes 8 Oz

Recipe:

4 Cups Blackberries

3 Tsp Fresh Lemon Juice

1 Pouch of Liquid Pectin

2 Cups of Stevia

*Blend blackberries and strain for seedless jam

Pumpkin Pie Overnight Oats

I wanted pumpkin pie for breakfast, so I made that happen. This fantastic recipe gives you the best of both worlds; nutrition and flavor. Steel cut oats have a crazy amount of health benefits, like diabetes prevention and lowering the risks of heart disease. They are also high in iron, protein, and fiber. The high amount of fiber keeps you fuller longer, which aids in weight loss and proper weight management. Pair these benefits with the taste of pumpkin pie and you're ready to take on your day.

               

For your oats, bring 3/4 cup of water to a boil with a dash of salt. Now, lower the heat to med-low and stir in your steel cut oats, stirring constantly for about 10 minutes. Once most of the water has been absorbed, mix in your pumpkin puree. Turn off the heat and stir in your cinnamon, pumpkin pie spice, and stevia until everything is well blended. All you need to do now is transfer your mixture to a mason jar, tightly close the lid, and leave out on the counter overnight. If you don't have jar with a lid, you can simply cover your pot and leave it out on the counter overnight. Okay, time to forget about it and go to sleep...

                

Good morning! Hungry? Perfect. You have some awesome oats waiting for you downstairs. Just microwave your oats for about 30 seconds to warm up. You can now add in any last minute ingredients of your choosing, like almond milk, chopped pecans, or light maple syrup. If you used a mason jar, this becomes the perfect on-the-go breakfast for hectic mornings (but they're also just really cute to eat out of whenever, wherever). This is a great recipe to make in batches and keep in the fridge for a week's worth of breakfast. Just grab a spoon and enjoy!

Makes 1 Serving

Recipe:

3/4 Cup Water

Dash of Salt

1/4 Cup Raw Steel Cut Oats

1/4 Cup Pumpkin Puree

1 Packet of Stevia (or sweetener of choice)

1/8 Tsp Ground Cinnamon

1/8 Tsp Pumpkin Pie Spice

Optional Morning Add-Ins: Milk of Choice, Chopped Pecans, Light Maple Syrup

Guilt-Free Frappe

Any coffee addicts out there? I completely understand. I absolutely love grabbing a cup of coffee at Starbucks on my way to class, but my wallet doesn't appreciate it as much. I'm sure you've tried their Frappuccino's. So good, yet so bad for you. Try making your own at home without the stress of waiting in line and being late for work or class. Oh, and did I mention that this version has virtually no calories?

                

Make one cup of black coffee using your favorite blend, or a packet of instant coffee. Let it cool and then blend with ice until the top is foamy. I added in some cinnamon, sweetener, and a dash of almond milk. You can also use sugar-free syrups or even add in protein powder for a post-workout treat!

                

Makes 1 Serving

Recipe:

1 Cup Coffee (I used Folgers)

2 Cups Ice

Optional Add-Ins: Cinnamon, sweetener, milk of choice, sugar-free syrup, protein powder

*Blend until it's foamy and awesome

Shaved Brussels Sprouts and Asparagus Salad

Trying to find ways to incorporate more veggies into your diet? This salad is a great tasting way to make sure you're getting more nutrients. Asparagus is rich in Vitamin K, has anti-inflammatory benefits, aids in digestion, and regulates blood sugar. Brussels sprouts are rich in Vitamins K and C, provide detox support, have antioxidants, and aid in digestion. I'm also just obsessed with brussels sprouts and try to use them in pretty much everything. I paired this awesome duo with spinach, which is rich in Vitamins K and A, has anti-cancer benefits, and maintains bone health. Not to mention, they all taste great together!                               

                                     

Preheat your oven to 400 degrees. Wash your asparagus and cut the spears into bite size pieces. Place them on a piece of Pam sprayed aluminum foil with your shaved brussels sprouts. If you only have whole brussels sprouts, just chop them up as finely as possible. Season with garlic powder, onion powder, salt, and cayenne pepper. Spray again with Pam and roast in the oven for about 10-12 minutes, until slightly browned. Place your roasted veggies on a bed of spinach, top with some fresh squeezed lemon juice, and serve! This makes a great side dish or meal with some slivered almonds for protein. You can also add some dried cranberries or mandarin oranges for a sweeter salad.

Makes 2 Servings

Recipe:

1 Cup Chopped Asparagus

1 Cup Shaved Brussels Sprouts

2 Cups Spinach

2 Tsp Fresh Squeezed Lemon Juice

Season to taste with garlic and onion powder, salt, and cayenne pepper

Optional Toppings: Slivered almonds, dried cranberries, and mandarin oranges

*Roast Asparagus and Brussels Sprouts at 400 degrees for about 10-12 minutes

Chocolate-Avocado Fudge

My mom and I recently took a trip to Mystic, CT. Let me start by saying that it is an absolutely breathtaking town surrounded by water, farms, and quaint shops. Throughout our journey, we came across a lot of fudge, and we definitely had our fair share (it's fudge!) It was definitely worth it, but once we got back home we started to miss our beloved fudge. Unfortunately, it's not exactly the healthiest thing to keep around the house. This being the case, I brought vacation home to us with this chocolate-avocado fudge. It's sugar free, dairy free, and 100% guilt free!

                

You can change this recipe up however you like with any add-ins you prefer. Start by taking one whole skinned avocado and mash it in a bowl. Next, mix in your unsweetened cocoa powder, sweetener of choice, and cinnamon. Now, sprinkle in some salt, which goes great with chocolate. If you want to use chopped nuts or dried fruit, now's the time to mix it in!

                

Line a dish with tinfoil or parchment paper, and spread out your mixture evenly. Top with your add-ins and put in the freezer for about 1 hour until firm... All done? Take it out, sprinkle with some sea salt, and enjoy your guilt-free fudge!

                       

Makes 6 Servings

Recipe:

1 Whole Avocado

1/2 Tbsp Unsweetened Cocoa Powder

1.5 Tsp Sweetener (I used Stevia)

1/4 Tsp Cinnamon

1/2 Tsp Salt

1/4 Cup Chopped Nuts or Dried Fruit (Optional)

*Put in the freezer for at least 1 hour until firm

Baked Egg in Avocado Boat

Avocado is a great addition to any diet because of its countless health benefits; it's low in sugar, high in fiber, and is a good fat which helps lower cholesterol. Another benefit of avocados is that they have a lot of protein, making it a great food to have after a workout. You can add it to salads, wraps, or even make guacamole to dip with veggies. This morning, I decided to pair my avocado with a quail's egg. Eggs are also high in protein, which makes this a filling breakfast or a great post-workout meal.

                       

Preheat your oven to 400 degrees. Cut one avocado in half and remove the pit. Crack one egg into the hole- I used a quail's egg but any egg will work. Place in the oven on a baking sheet for about 15-18 minutes, depending on how well done you like your egg. Remove carefully and season with salt, pepper, and crushed red pepper. Now just serve and enjoy!

  

                       

Makes One Serving

Recipe:

1 Avocado Half, Pitted

1 Egg

Season to taste with salt, pepper, and crushed red pepper

*Bake at 400 degrees for 15-18 minutes

Quinoa Sushi Bites

I'm a sushi fanatic, but I'm not necessarily a fan of the white sticky rice that sushi restaurants use. Unless you're getting vegetable sushi or a plain, raw fish sushi made with brown rice, it most likely isn't good for you. Spicy rolls use spicy mayo, which adds on tons of calories. Crunchy rolls also add on a lot of unnecessary calories. Not to mention, sushi can be very expensive, so I ventured out to make my own healthier version. My homemade sushi doesn't even require seaweed! I've replaced the rice with whole grain quinoa for protein, and replaced the seaweed with cucumber. This is very easy, quick, and filling!

         

Start by cooking your quinoa. Bring 1/2 cup of water to a boil in a sauce pan and stir in 1/4 cup of dry quinoa. Bring down to a simmer and cover for about 12 minutes. Meanwhile, start preparing your sushi ingredients. Slice a cucumber lengthwise into 12 very thin slices. Cut up your fresh carrot, celery, and avocado into small sticks that are the same width as your cucumber slices (You can use any mix of veggies or fish for your sushi). Once the quinoa is cooked, mix in some soy sauce, sriracha sauce, and salt. Place a thin layer of your quinoa on each strip of cucumber. Next, place your veggies at one end of each piece of "sushi" and roll. You may need a toothpick to hold them together.

         

You can serve your sushi bites as a meal for 2 or as a great horderve for a party. It takes about 20 minutes total and tastes great! Not to mention all of the health benefits you're getting from the quinoa. Serve with some less sodium soy sauce and enjoy!

             

Makes 2 Servings

Recipe:

1/2 Cup Water

1/4 Cup Quinoa

1 Cucumber, thinly sliced

1 Carrot, cut into small sticks

1 Celery Stalk, cut into small sticks

1/4 Advocado, cut into small sticks

1/2 Tbsp Less Sodium Soy Sauce

1-2 Dashes of Sriracha Sauce

1 Tsp Salt

Season to Taste

*Cook quinoa and season with soy sauce, sriracha sauce, and salt.

Chickpea-Beetroot Burger

Why have a plain ol' burger when you can make your own that's filled with fiber and nutrients? This Chickpea-Beetroot burger has all of that and more! Chickpeas are high in fiber, aid in weight loss, stabilize blood sugar, and have a high iron content. Beets help lower blood pressure, contain anti-cancer properties, are rich in fiber, and help detoxify your body.

                

Preheat your oven to 450 degrees. Take your can of drained chickpeas and blend until smooth, adding in your sliced beets throughout the process. Once mixed together, blend in your choice of spaghetti squash or cooked quinoa. Add in your chopped tomato, chopped onion, and minced garlic. Blend together and season with lemon juice, paprika, cayenne pepper, salt and pepper. Form into 12 uniform patties and place on a Pam Sprayed piece of aluminum foil. Cook in the oven for 1 hour, flipping the burgers after 40 minutes. Serve on a bed of lettuce or a multi-grain bun.

                 

Makes 12 Servings

Recipe:

1 15.5 Oz Can of Chickpeas, Drained

1 14.5 Oz Can of Sliced Beets, Drained (Or 3 Medium Beets, Roasted and Sliced)

1/2 Cup of Cooked Spaghetti Squash or Quinoa

1 Whole Tomato, Chopped (Or 1/2 Cup of Canned Diced Tomatoes)

1/2 Red Onion, Chopped

1 Clove of Garlic, Minced

1 Tbsp Lemon Juice

1/4 Tsp Paprika

1/4 Tsp Cayenne Pepper

Salt and Pepper to Taste

*Roast in the oven at 450 degrees for 1 hour, flipping after 40 minutes

Fresh Tomato Bloody Mary

Bloody Mary's are definitely a staple brunch cocktail, but are the perfect treat for any time of the day. Although I love a good Bloody Mary, I can't afford to go out all of the time- college budget problems. I also prefer the taste of fresh tomatoes instead of tomato juice, so I took matters into my own hands. This recipe works with or without alcohol- it tastes great either way!

                       

Start by taking your tomatoes and cutting them up into chunks. Put them in a blender and mix until smooth. Add in your worcestershire sauce, horseradish, celery salt (or regular salt), hot sauce, and fresh lemon juice (bottled works too). You can add in some water for a smoother consistency. Alter to your specific tastes and add an ounce of vodka or gin to every 2/3 cup of your freshly made Bloody Mary mix. Garnish with a celery stalk and serve!

                          

Makes 3 Servings

Recipe:

3 Ripe Vine Tomatoes

1.5 Tbsp Worcestershire Sauce

2 Tsp Horseradish

1/2 Tsp Celery Salt

1/4 Tsp Hot Sauce (To Taste)

Juice from 1 Lemon Wedge (Or 1/2 Tbsp of Bottled Lemon Juice)

Garnish with Celery Stalk

*Serve 2/3 Cup of Bloody Mary Mixture with 1 Ounce of Vodka or Gin and Garnish with Celery Stalk

Fat-Free Veggie Pizza

I'm absolutely obsessed with all of the different things you can do with cauliflower these days. On a different post, I shared my Guilt-Free Cauliflower Crust recipe. I used that crust to make an amazing fat-free veggie pizza. It is actually fantastic, I promise. Mom's approval and everything!

             

Preheat your oven to 400 degrees. Use this time to prepare your veggies. Slice up some zucchini, yellow squash, tomatoes, and red onion- you can use any assortment of veggies that you like. Place them in the oven for about 10 minutes. Meanwhile, cut up your fat-free cheese into very thin slices (I used Skinny Cheese Fat-Free Garden Vegetable from Whole Foods). If you can't find a fat-free cheese, any low-fat cheese will work. Spread out the cheese slices evenly across your crust and toss on some fresh spinach. Put your roasted veggies on your pizza and sprinkle with some salt and basil. Pop back in the oven for another 5 minutes, or until the cheese has melted. Now all you have to do is serve and enjoy!

               

Makes 6 Servings

Recipe:

Thinly Sliced Fat-Free or Low-Fat Cheese (Try Skinny Cheese Fat-Free Garden Vegetable, Sharp Chedder, or Pepper Jack)

1 Medium Tomato, Sliced

Zucchini, Sliced

Yellow Squash Sliced

1/3 Cup Chopped Red Onion

1/2 Cup Spinach

Season to taste with salt and basil

*Roast vegetables in the oven at 400 degrees for ten minutes. Cook pizza with roasted veggies, cheese, and spinach for an additional 5 minutes, or until the cheese is melted.

Baked Grapefruit with Cinnamon

Have you ever heard someone say that you should have half a grapefruit with or for breakfast every morning? Well here are a few reasons why; they help lower cholesterol, are rich in Vitamin C, high in antioxidants, and aid in weight loss. Since grapefruit is extremely tart, I decided to put a twist on it. My secret ingredient? Cinnamon. This recipe takes about 15 minutes and is great for breakfast, an afternoon snack, or even for dessert!

                          

Preheat your oven to 450 degrees. Cut a pink grapefruit in half and sprinkle with cinnamon. Put both grapefruit halves on a piece of tinfoil and place in the oven for about 15 minutes, until warmed through. Sprinkle with a bit more cinnamon and serve.

                 

Makes 2 Servings

Recipe:

1 Pink Grape, Halved

1 Tsp Cinnamon

*Preheat oven to 450 degrees and bake for about 15 minutes

Simply Homemade OJ

A lot of store bought Orange Juice often contains added sugars and other completely unnecessary ingredients. By taking matters into your own hands, you can make sure that you're getting all natural orange juice. This recipe is insanely quick and makes running out to the store for OJ seem like more work. All you need is a blender and you're good to go!

            

Start by peeling off the skin of 4 large naturally grown oranges. Now, all you need to do is break apart the oranges and place them in a blender. Start to blend until all of the pieces are liquefied. Simply add water until you've reach your desired consistency and you're done! Stick in the fridge for about an hour to cool.

                          

Makes About 6 Cups

Recipe:

4 Large Natural Oranges

Water for Desired Consistency