🍽️ Healthy Slow Cooker Recipes to Warm You Up this Autumn

Preparing a healthy meal that still impresses doesn’t mean you have to spend hours and hours in a hot kitchen – not when you have your reliable slow cooker ready to lend a hand. These slow cooker recipes are a healthy way to reduce the time you spend preparing while still letting you deliver a meal your family and friends will love.

One of the trickiest feats when preparing your Thanksgiving or any holiday meal is having each dish arrive on the table piping hot: solution – your slow cooker.


Slow-Cooker Squash, Chickpea & Chard Stew

RECIPE INSPIRED BY FOOD NETWORK MAGAZINE

INGREDIENTS:

3 tablespoons extra-virgin olive oil

1 medium onion, thinly sliced

2 cloves garlic, sliced

2 tablespoons tomato paste

¼ teaspoon red pepper flakes

1 ½ cups dried chickpeas, rinsed

1 pound butternut squash, peeled and cut into large pieces

1 bunch Swiss chard, leaves and stems separated and roughly chopped

Salt and pepper

Crusty bread for serving.

DIRECTIONS:

1. In a skillet over medium-high heat, add olive oil, sliced onion with garlic, and cook until soft and golden brown, between 4 and 5 minutes. Stir in the tomato paste and red pepper flakes and cook 1 more minute. Stir in ½ cup of water and scrape up bits on the bottom of the skillet. Transfer the skillet contents to your slow cooker.

2. Add chickpeas, squash, chard stems (not the leaves), 2 teaspoons of salt, and 7 cups of water to your slow-cooker. Stir, then cover and cook on low for 8 hours.  If you’re in more of a hurry, cook on high for 4 hours.

3. Ten minutes before serving, stir in the chard leaves. Season with salt and pepper to taste, and stir to slightly break up the squash. Ladle the stew into bowls; top with grated parmesan if desired and serve with crusty bread.

Tip: If you’d like a creamier stew, use your stick blender to puree about 1/5 of the squash and chickpeas in the slow cooker before you add the chard.


Slow-Cooker Italian Chicken

RECIPE INSPIRED BY DELISH

INGREDIENTS:

2 lb. skin-on, bone-in chicken thighs

Kosher salt

Freshly ground black pepper

2 yellow bell peppers, sliced

8 oz. mushrooms, sliced

2 cloves garlic, minced

1 (28-oz.) can crushed tomatoes

½  c. Knorr Chicken Broth

1 tsp. dried oregano

1/4 tsp. red pepper flakes 

1/3 cup capers

8 oz. cooked linguine for serving 

DIRECTIONS:

1. Season chicken on both sides with salt and pepper and place in your slow cooker. Add peppers, mushrooms, garlic, tomatoes, and broth, then season with oregano, red pepper flakes, salt, and pepper. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours, until chicken is cooked through. 

2. Remove chicken from slow-cooker and stir capers into the sauce. Serve chicken over cooked pasta with sauce.


Slow-Cooker Mushroom Soup

RECIPE INSPIRED BY YUMMLY

INGREDIENTS:

4 cups boiling water

2 cups of porcini – (about 1½ ounces)

1 tablespoon soy sauce

5/8   teaspoon kosher salt

½  teaspoon black pepper

2 tablespoons olive oil

2 cups sliced shallots (about 8 ounces)

1 garlic clove (minced, about 1 teaspoon)

1 cup dry sherry

3 pounds fresh mushrooms (assorted, such as cremini, portobello, shiitake, and button, sliced)

1 ½ tablespoons chopped fresh thyme

1 ½ cup of heavy cream

DIRECTIONS:

1. Boil 2 cups of water and pour over the porcini mushrooms, let the mushrooms steep for 20 minutes. Drain the porcini mushrooms, reserving the mushroom broth; set the mushrooms aside. Stir in soy sauce, salt, pepper, and the remaining 2 cups boiling water into the mushroom broth; set aside.

2. Heat the oil in a skillet over medium-high. Add shallots and garlic; cook, stirring occasionally until the shallots are soft for 4 to 5 minutes. Add the sherry; bring to a boil, and cook for 30 additional seconds and remove from heat.

3. Stir together the mushrooms, broth mixture, shallot mixture, fresh mushrooms, and thyme in your slow cooker. Cover and cook on high until the vegetables are very tender and the flavors blend, about 4 hours. Uncover and cook another 20 minutes to thicken. Either transfer 2 cups of the soup to a blender and blend or use a stick blender to blend about ¼ of the soup. Return the puréed soup to the slow cooker; gently stir in the cream. Ladle the soup into bowls and serve hot.

🎃 Healthy Halloween Entertaining: Embrace the Spirit, Leave the Sugar, Fat, & Calories Behind (w/ Recipes)

Halloween is one of the most anticipated and celebrated holidays in America today. Part of the reason is that it’s a night to indulge our fantasies, become someone or something else for a night, and let loose. 

Another reason is that we have nostalgic and fun memories of the bag of treats we collected from our neighbors when we were kids. Put those two together, and our brains are now rewired to link Halloween indulging to happiness and pleasure.

And the word “healthy” is typically just not part of the equation.

But if you’re entertaining this year yet still want to hold the healthy line without seeming like a party pooper, you can put out a thoroughly delicious and fun Halloween spread and still make it good for your guests and nutritious.  

There are hundreds of healthy Halloween recipes available on the internet that will entertain your eyes and taste buds. I’ve done a deep dive and have selected a handful of crowd-pleasers that are legitimately good for you.

What you’ll find below is a complete Halloween menu that will put the folks in a festive mood while keeping the calories, saturated fat, and excessive sugar at bay.

Start with Chili…

There’s nothing like a special food tradition that brings back happy holiday memories.  Chili does it for me as it’s been a staple of my Halloween night for as long as I can remember.

Chili is the perfect warm-up before trick or treaters head out or start knocking.  And you can easily make it the center of your Halloween display.

I used Boca meatless crumbles to replace the ground beef the original recipe included. You and your guests will be amazed how much it tastes like the meaty version.  Consider adding more vegetables as they help counterbalance the effects of overindulging in Halloween candy.

Healthy Halloween Chili with Cornbread Cupcakes

Chili Ingredients:

• 2 tablespoons olive oil
• 1 package meatless crumbles (I like the Boca brand or Quorn brand)
• 1 chopped onion
• 1 chopped green pepper
• 1 chopped jalapeno pepper
• 3 chopped carrots
• 15 ounces canned kidney beans, drained
• 15 ounces canned pinto beans, drained
• 15 ounces canned corn kernels (drained)
• 28 ounces canned diced tomatoes
• 2 minced cloves garlic
• 1 1/2 tablespoons chili powder
• 1 1/2 tablespoons ground cumin
• 1 1/2 tablespoons dried oregano
• 3 teaspoons salt, sea salt or kosher

Chili Instructions:

1. Heat the olive oil in a large skillet over medium heat, and sauté the onion, carrots, pepper, garlic, jalapeno, oregano, cumin, and chili powder for about 5 minutes.  Combine these ingredients well.  

2. In a separate pan, brown the vegan meat crumbles with salt and pepper.

3.  Transfer the onion, carrot combination, and meatless crumbles to a large soup pot or slow cooker.

3. Add the tomatoes, beans, and corn, bring them to a boil, and then reduce the heat to low. If using your slow cooker, set it on low for 4 hours.

4. Simmer uncovered (stovetop) for 50 minutes.

5. Serve with toppings such as cilantro, grated cheese, Greek yogurt or sour cream, and chopped scallions.

Healthy Cornbread

Cornbread Ingredients: (yields 12 cupcakes)

• 1 cup almond flour
• 1 cup cornmeal
• ¼ cup sugar
• 1 teaspoon baking soda
• ¾ teaspoon salt
• 1 cup yogurt
• 2 eggs, beaten

Cornbread Instructions:

1. Preheat over to 375 degrees. Place Halloween-themed cupcake cups inside the cupcake tray.

2. In a large bowl, mix all the ingredients. Don’t over mix, just until well blended. Pour the batter into the prepared cupcake tray.

3. Bake for 18 minutes, or until bread springs back went gently pressed.

Guacamole with Spooky Chips & Skeleton Crudité

Guacamole with chips and veggies are a staple at many festive gatherings due to their simple preparation. And you can easily display them together in a variety of spooky settings.

Guacamole is a good choice because avocados are loaded with vitamins, minerals, healthy fats, and dietary fiber. The chips, on the other hand, are notoriously laden with trans-fat, carbs, and calories. Instead of store-bought chips, you can easily make your own using carb light corn tortillas and spooky cookie cutters.  Once you cut your chips, lightly spray them with vegetable oil and bake for a few minutes in the oven or five minutes at 350 degrees in your air fryer.

Best Guacamole Recipe

Guacamole Ingredients: (yields enough for 12 guests)

• 4 Large Avocados
• ½ finely chopped red onion
• 1 finely chopped jalapeno
• Finely chopped cilantro – to taste
• Juice from 1 lime
• Sea or coarse salt to taste

Guacamole Instructions:

1. Peel and crush the avocados in a large bowl.

2. Add the rest of the ingredients and mix well.

3. Chill for 30 minutes and serve.  

Feel free to make it your own; add chopped tomatoes, olives, and red pepper. Be creative!

Blood Red Hibiscus Punch

Start by steeping 4 bags of Tadin’s Organic Hibiscus Tea in 64 ounces of hot water for 15 minutes.  Add 2 cups of pomegranate juice.  Chill for one hour. Pour into glasses with ice and garnish with mint, raspberries, blackberries, and other fruit that add a splash of spooky.

Eating Your Way to Boosted Immunity & Better Health with Shiitake Mushrooms (+Bonus Recipe)

Every few years, new trends emerge and become a force in the wellness community. One of those trends is functional mushrooms. 

Although, when you look more closely at these fantastic fungi, you’ll understand that they are in no way a “fad.” Functional mushrooms, which bestow health benefits beyond nutrition, have been used for millennia in Asian cultures. Finally, the Western world is catching on to their health value. 

There are thousands of mushroom varieties, but only a handful are considered truly “functional,” meaning they have proven medicinal benefit. Some you might be familiar with are Reishi, Lion’s Mane, and Chaga. The most common is Shiitake.

History of Shiitakes

For centuries, Shiitake mushrooms have been a valued food source in Asia. Today, they’re one of the most widely cultivated edible mushrooms in the world. Their meaty texture and woodsy flavor make them a fantastic addition to soups, salads, and stir-fries.

The Shiitake mushroom is also a functional mushroom power player. It’s loaded with vitamins, minerals, and other bioactive elements like beta-glucan and polysaccharides. (1) These elements give them the ability to assist your immune system in fighting infections. (2)

A study done by the University of Florida found that eating 4 oz of shiitakes every day for four weeks improved T-cell proliferation and increased levels of natural killer T-cells and their function, resulting in improved immunity. (3)

Studies have also shown Shiitakes to help control blood sugar levels, support digestive health, and reduce inflammation. (3,4,5) That’s right — every one of these health boosters comes from eating Shiitake mushrooms.

Where to find & How to use Shiitakes

Fortunately, you don’t have to forage in the forest to find Shiitakes. They are sold both fresh and dehydrated at health food stores across America. Dehydrated versions work just as well as fresh in soups and sauces.

Now, there are numerous ways you can include Shiitakes in your diet. A few delicious ideas are:

· Add to every soup and salad.
· Sauté shiitakes with onions and spinach and fold into an omelet.
· Sauté with green beans for a healthy side dish.
· Make a Shiitake-Veggie Stir-fry (pea pods, onions, and red peppers work well) on top of brown rice.

Or you can use the quick and easy recipe below.

Quick Sautéed Shiitake Recipe

Ingredients:

2 tablespoons Olive Oil
8 oz. Shiitake mushrooms with stems removed*
¼ cup teriyaki, 1 tablespoon oyster sauce, or a dash of fish sauce depending on your preferred taste

* Shittake stems can be too tough to eat, but they are very flavorful. Save the stems to flavor vegetable broth.

Instructions:

1. Heat oil in a skillet over medium heat. Add mushrooms and cook until golden brown and tender, about 8 minutes.
2. Add 2 tbsp of water to the skillet, tossing mushrooms, until water evaporates, about 2 minutes.
3. Transfer mushrooms to a bowl and toss with either teriyaki or oyster sauce.

Shiitake Supplements

Shiitake mushroom supplements are an excellent choice if you’re looking for an all-natural supplement that supports your immune system, cardiovascular, and digestive health. 

Stonehenge Health’s Dynamic Mushrooms uses a high-quality Shiitake extract plus four additional functional mushrooms – including Lion’s Mane, Chaga, Reishi, and Maitake. A daily dose promotes healthy immune function, boosts cognitive function, helps reduce stress, and supports your overall well-being.

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Citations:
1. A Review on General Nutritional Compounds and Pharmacological Properties of the Lentinula edodes Mushroom (scirp.org)
2. Lentinula edodes-derived polysaccharide enhances systemic and mucosal immunity by spatial modulation of intestinal gene expression in mice – PubMed (nih.gov)
3. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults: Journal of the American College of Nutrition: Vol 34, No 6 (tandfonline.com)
4. sciencedirect.com/science/article/abs/pii/S0065216408705951
5. dl.begellhouse.com/journals/708ae68d64b17c52,2806f82d786f0ca1,4eb7001c6dfb2b2e.html

How To Satisfy Your Pumpkin Spice Cravings the Healthy Way – 4 Recipes Included

You know it’s autumn when you see pumpkin spice-flavored goodies everywhere you look. 

(Just reading the phrase “pumpkin spice” summons smells and memories of turning leaves and cable-knit sweaters.)

But for those of us with weight management and healthy eating goals, autumn can be an ordeal.

It’s just too easy to indulge in festive foods filled with fat and sugar – and it seems that is particularly true of anything labeled pumpkin spice. For example, Starbucks fan-favorite Grande Pumpkin Spice Latte (16 oz.) has 390 calories plus 50 grams of sugar.

But buried beneath the flood of baked goods, snack foods, and coffee drinks, the ingredients that make up the flavor of pumpkin spice – nutmeg, ginger, cloves, cinnamon, and allspice – are as healthy as can be.

1. Nutmeg

Nutmeg offers many health benefits, from reducing stomach pain and nausea to stress and insomnia relief. It boasts numerous B vitamins and minerals and contains powerful antioxidants and essential oils. (1)

2. Ginger

Ginger is well known for combating nausea by reducing gas and painful cramps, and it has several other healing effects. It can reduce discomfort from menstrual cramps, headaches, and arthritis, plus it helps stimulate circulation. (2)

3. Cloves

Cloves are chock full of manganese, which is essential for strong bones and brain function. Cloves have antimicrobial properties, meaning they may help stop the growth of microorganisms like harmful bacteria. (3,4)

4. Cinnamon

Cinnamon contains antioxidant and anti-inflammatory properties that help protect your body from illness. Cinnamon works as a prebiotic, which promotes healthy gut bacteria and improves gut health. It’s also been found to be helpful for your heart and brain. (5,6)

5. Allspice

Allspice can help with stomach issues like indigestion, abdominal pain, and menstrual cramps. It also has a reputation for assisting bowel movements. Allspice contains eugenol, which has antiseptic properties that can kill bacteria on your teeth and gums. (7)

If you love the nostalgic flavor of pumpkin spice, your best approach is indulging at home using your own pumpkin spice blend. This way, your body and mind get the benefits without offsetting them with lots of extra sugar, cream, and calories.

Homemade Pumpkin Spice Recipe 

Homemade pumpkin spice only takes a few minutes to prepare with ingredients you may already have in your spice cabinet.

You don’t need added syrups and other sugars to make it delicious. 

In fact, it’s an excellent substitute for some sweeteners since it’s a seasoning and not a type of sugar. 

Prep time: 5 minutes

Ingredients:

·1/4 cup ground cinnamon
·2 tablespoons ground ginger
·4 teaspoons ground nutmeg
·2 teaspoons ground allspice
·2 teaspoons ground cloves

In a bowl, mix all ingredients until thoroughly combined.

Store recipe in an airtight container for up to a year.

Add your homemade pumpkin spice blend to most of your favorite desserts and breakfasts. And yes — create a pumpkin spice latte with a lot less sugar than the coffee shop versions. 

Here are a few guilt-free recipes that may satisfy your craving for pumpkin spice.

Healthy Pumpkin Spice Latte Recipe

This recipe makes six lattes. If making only one latte, brew one cup of coffee and prepare a half cup of milk. Keep remaining pumpkin syrup in a sealed container.

Ingredients:

·Water
·1/4 cup sugar (optional)
·2 tablespoons brown sugar (optional)
·1/2 cup pumpkin puree
·2 teaspoons pumpkin spice blend
·1/4 teaspoon salt
·2 teaspoons vanilla extract
·6 cups brewed coffee
·3 cups dairy milk, oat, flaxseed, or almond milk

In a saucepan, combine water, sugars, pumpkin puree, pumpkin spice blend, and salt.

Whisk together and simmer for 20 minutes

Add vanilla extract and remove from heat.

Brew coffee.

Over medium heat, in a separate saucepan, whish milk until foamy (different kinds of milk may not all foam in the same way).

Mix 1 cup of coffee with four tablespoons of pumpkin syrup and 1/3 cup of foamy milk for each latte.

Pumpkin Spice Granola 

Ingredients:

·2 cups whole grain oats
·Pecans halved
·1 cup raw pumpkin seeds
·1/4 cup maple syrup
·1/4 cup olive oil
·1 1/2 teaspoons pumpkin spice
·1/4 teaspoon vanilla extract
·1/2 cup shredded coconut topping

Preheat oven to 350 degrees.

Line a baking sheet with parchment paper.

In a large bowl, combine oats, pumpkin seeds, and pecans. 

Combine olive oil, maple syrup, pumpkin puree, pumpkin spice blend, and vanilla extract in a separate bowl. Whisk until smooth.

Spread the granola mixture evenly over parchment paper and bake for fifteen minutes. Remove from oven, sprinkle shredded coconut, and shake to combine. 

Return to oven for approximately fifteen additional minutes, until golden brown.

Remove from the oven and let cool before serving.  Store the remainder in an airtight container at room temperature for up to 2 weeks.

Pumpkin Spice Butternut Squash Soup

Butternut squash is a winter squash, harvested between early September and ending in late fall. That’s why you see butternut squash soup pop up in restaurant menus this time of year. 

It’s easy to make at home. A quick trick is roasting the entire butternut squash in the oven for about an hour until it gets tender. Let cool, then cut it open, remove the seeds, and scoop out the flesh. It doesn’t get much easier than that.

Pumpkin spice and maple syrup add just a touch of sweetness to compliment the roasted butternut. If you like it creamier, stir in cream or extra coconut milk into the soup.

Servings 4 -6

Ingredients:

·1 medium butternut squash
·olive oil
·4 cups vegetable broth
·1/2 teaspoon pumpkin spice blend
·1/2 teaspoon sea salt
·2 tablespoons maple syrup
·cream for garnish, optional

Preheat oven to 400 degrees. Place squash on a baking tray, rub with some olive oil, and bake for an hour or until a knife pokes through the skin easily. 

Remove from oven and let cool. Cut the squash in half, scoop out the seeds, and discard; then scoop out the squash. 

Put the flesh of the squash into a blender or food processor.

Add vegetable broth, pumpkin spice mix, salt, and maple syrup. Blend until smooth. Heat in a soup pot. Ladle into serving bowls. 

Citations/Sources:
1. mchemist.com/herboglo/pdf/7%20nutmeg.pdf
2. researchgate.net/profile/Shafeeqa-Irfan/publication/338361864_A_Critical_Review_on_Pharmaceutical_and_Medicinal_Importance_of_Ginger/links/5e6a7d8292851c6ba7fd7924/A-Critical-Review-on-Pharmaceutical-and-Medicinal-Importance-of-Ginger.pdf
3. pubmed.ncbi.nlm.nih.gov/12505649/
4. ncbi.nlm.nih.gov/pmc/articles/PMC3074903/
5. ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
6. ncbi.nlm.nih.gov/pmc/articles/PMC5600121/
7. webmd.com/diet/health-benefits-allspice#1
8. foodnetwork.com/healthyeats/recipes/2016/10/health-benefits-of-pumpkin-spice
9. cedars-sinai.org/blog/pumpkin-spice-healthy.html

Recipe: Golden Chicken Noodle Soup

 

With autumn upon us, I thought it would be a fun idea to share my version of everyone’s favorite comfort food recipe, especially when you’re feeling a cold or flu coming on – Chicken Noodle Soup

This flavorful recipe includes Ginger and Turmeric for when stuffy noses and sore throats need soothing. And once you have the basic soup made, you can take it in all sorts of delicious directions. 

Replace the egg noodles with rice, white beans, spaghetti, or any stray bag of pasta you have in the cupboard. I like mine with Pennsylvania Dutch Egg Noodles. And of course, load it up with extra vegetables to make it even healthier. 

I use rotisserie-cooked chicken from the grocery store. It’s easier and reduces the amount of prep time. When you’re not feeling your best, an easy recipe is key.

From start to finish, my chicken noodle soup should take no more than 45 minutes to prepare.

 

INGREDIENTS:

1 tablespoonFresh Grated Ginger
1 tablespoonOlive Oil
1Small Yellow Onion (chopped, about 1 cup)
3 stalksCelery (chopped)
3Carrots (chopped)
½ teaspoonBlack Pepper
½ teaspoonSea Salt
½ teaspoonFresh Thyme (chopped)
2 teaspoonsFresh Grated Turmeric        
2 cartons (8 cups)Chicken Broth 
2 cupsWater
3 cupsRotisserie Chicken (shredded)
8 ouncesWide Egg Noodles
¼ cupFresh Parsley (chopped, to garnish)
1 teaspoonFresh Grated Ginger
 

INSTRUCTIONS:

1. In a large pot, turn heat to medium/high, add olive oil.

2. Once the oil is hot, add in onion, carrots, and celery; cook for a few minutes until the onion becomes translucent – about 7 minutes.

3. Add grated Ginger and grated Turmeric, cook with vegetables for 30 seconds.

4. Add in chicken broth, water, black pepper, salt, thyme, shredded chicken, and egg noodles.

5. Stir the chicken and noodles down to the bottom.

6. Bring soup to a boil, reduce heat to low, and let simmer for 20 minutes.

7. Divide soup in bowls, garnish with parsley, and enjoy!

 

Get More Turmeric in Your Diet

For thousands of years throughout many cultures around the world Turmeric has been used to calm, soothe, and aid the body in balancing and healing itself. I know I’m giving my body a gift when I add this golden spice to any recipe. 

You can add Turmeric to almost anything – soups, stews, and smoothies. Add a teaspoon to rice while it cooks, or add 1/4 teaspoon to a cup of tea. Sprinkle it over your hummus or use it to spice up roasted meats and vegetables. Add a pinch of pepper with your Turmeric. And adding black pepper helps your body absorb its therapeutic properties.

An easier, more manageable way to add Turmeric to your diet is through a supplement.

Stonehenge Health’s Turmeric with Ginger provides 1,600mg of curcumin complex and 10 milligrams of BioPerine, a pepper extract, for increased absorption. A powerful turmeric supplement ensures you’re consuming enough to provide your body with the fullest possible health benefits.

Recipe: Big Flavor Super Hummus Dip

We know that this time of the year, there are plenty of “bugs” going around…

And since you’re a loyal member of the Stonehenge Health community, you already know — one of the best ways to stay healthy is to:

Keep your gut healthy.

Now, chances are, you’re already on the right track — especially if you’re using any of our gut supporting formulas, like Dynamic Biotics or Incredible Digestive Enzymes

But, we understand that you’re going to indulge every now and then — like when you’re hosting a party for a big sporting event, movie night, or family gathering.

Foods at an event like that can be strong enough to knock down even the HEALTHIEST gut.

So, to keep your health on track and keep those “bad gut days” at bay…we’re sharing a simple, nourishing, affordable recipe you can make to snack on during your favorite championship game, party, or really anytime at all.

We call it our “Super Hummus Dip” — because it’s ALWAYS a hit at every big get together.

Here’s how you make it:

Super Hummus Dip

Prep Time: 1 HR

Servings: Makes two cups

INGREDIENTS:

*1 Head of roasted garlic
*3 cups of chickpeas
*Zest of 1 large lemon
*Juice of 1 large lemon
*2 ounces of tahini
*2 ounces of olive oil
*Sea salt and white pepper (to taste)

Step 1:
Preheat your oven to 400 degrees.

Grab your garlic. Cut them about a ¼ of an inch from the top to expose the cloves. Peel off the loose skin and place the garlic on a sheet of aluminum foil, drizzling a bit of olive oil on top.

Place the pan in the center of the oven and bake for 45 minutes. When you check on the garlic, you should be able to easily slide your knife in.

When the pan is cool enough to handle, squeeze out the soft garlic and set the pan to the side.

Step 2:
Now, place your chickpeas in a bowl and run some lukewarm water over them. Next, dump them out and shake off any excess water.

Place your chickpeas in a pressure cooker for 45 minutes. (Set this up right after you place your garlic in the oven to save yourself some time.).

Step 3:
Finally, we’re ready to prepare the hummus: Place your chickpeas in a food processor. Add in your garlic, the zest of a lemon, lemon juice, your tahini and lastly, your olive oil.

Now, process the mixture until you achieve your desired level of smoothness. (If the mixture is too thick for your liking, just add in a bit of cold water until it’s the consistency you desire.)

Now all you need to do is season everything with some salt and pepper.

Voila, you’ve got an incredibly simple, delicious, healthy snack you can prepare for any championship occasion.

Recipe: Smushed Apples and Sweet Potatoes (A Stunning Combination)

If there’s one thing we LOVE about this time of year…

It’s the smell of freshly baked foods coming from ovens and stovetops all across the country.

We’re talking about all sorts of ingredients, too — delicious fruits, veggies, and more…

Which means you can get a wide variety of delicious, healthy foods.

Plus, it’s just fun to stroll through the produce section at the grocery store and see what fresh items may be on sale.

But if you ask me, the REAL fun starts when you get home and start experimenting with new recipes.

Now, most people might keep their healthy carbs in one dish and use fruit for dessert…that’s pretty traditional, after all.

But we just took a trip to the store for the office and put together an unexpected combo of healthy carbs and fruit…and cooked them up on the stove for a perfectly tasty and health-boosting side dish.

Not only is this dish super delicious…it’s packed with vitamins and nutrients to power you through busy days or long nights.

So without further ado, here it is:

Smushed Apples and Sweet Potatoes

Prep: 10 mins + Cook: 30 mins = Total: 40 mins
Servings: 6

Ingredients
2 large sweet potatoes, peeled and diced
2 tablespoons of your favorite butter alternative
1/4 cup stevia
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1 Granny Smith apple – peeled, cored and sliced
1/8 cup rice milk

Directions
In a medium saucepan, fill it with the two sweet potatoes and enough water to cover them both. Bring your water to a boil, then reduce the heat to medium. Now, let them simmer for about 20 minutes (or until they’re tender).

Next, remove the potatoes from the skillet, drain them and set them to the side.

Now, grab a small saucepan and toss in your alternative butter. (We prefer Melt Organic Buttery Spread around here).

Set the heat to low and let the “butter” melt a bit. Next, mix in the stevia, cinnamon, and allspice. Now it’s time to add the apple slices.

Once you do, cover everything and let it simmer for around 5 minutes (or until the apples are tender).

Next, mix your apple mixture into the same bowl as your drained sweet potatoes along with the rice milk. Grab an electric mixer or a fork and mix everything until the potatoes are mashed.

Believe me when I say this is one tasty treat. You can eat this as a side dish or even as a handy midday snack — whatever you want.

And the best part is…the health benefits are undeniable.

Because apples and sweet potatoes are rich sources of pectin — a fiber capable of resolving constipation and other stomach discomforts. (1)

Plus, this dish is incredibly easy to prepare for big family get-togethers (just multiply it so you can feed a crowd).

Or, head to your local grocer and track down some fruits and healthy carbs and come up with your own unique combo.

I think you’ll love the end result. (I know we did.)

SOURCES:

(1) Brouns F, et al. 2018. “Cholesterol-Lowering Properties Of Different Pectin Types In Mildly Hyper-Cholesterolemic Men And Women. – Pubmed – NCBI “. Ncbi.Nlm.Nih.Gov. Accessed December 10 2018. https://www.ncbi.nlm.nih.gov/pubmed/22190137

Roasted Garlic Cauliflower Recipe

This delicious dish is just 30 minutes away…

When there’s a recipe that’s easy to make, tasty AND healthy…there’s no need in keeping it a secret!

This method for making Roasted Garlic Cauliflower is so amazing; it just HAD to be shared with you.

This recipe isn’t just a savory treat, it’s full of health benefits, too.

For starters, cauliflower is stuffed with Vitamin K, known to help you fight off inflammation. [1]

And it has several antioxidants and nutrients capable of improving your immunity and helping manage your risk of heart disease. [2]

But, best of all, 1 cup of cauliflower contains an incredible 10% of your recommended daily amount of fiber.

This Roasted Garlic Cauliflower has so much flavor and so many benefits; it’s hard to believe it only takes a half hour to make!

Just think, in the amount of time it takes you to enjoy your favorite show, you can have a mouth-watering delight prepared fresh from your oven.

So, the next time you’re looking to switch up your side dishes, or you’re in the mood for a healthy snack, go ahead and give these a try!

Roasted Garlic Cauliflower

Prep Time: 5 minutes | Cook Time: 30 minutes | Ready In: 35 minutes

 INGREDIENTS:

2 tablespoons minced garlic
3 tablespoons olive oil
1 large head cauliflower, separated into florets
1/3 cup grated parmesan cheese
Salt and black pepper to taste
1 tablespoon chopped fresh parsley

DIRECTIONS:

1) Preheat your oven to 450 degrees. Next, grease up a large casserole style dish.

2) Take the olive oil and garlic and put them into a large, resealable bag. Now add the cauliflower, and shake the bag to mix it up.

Pour the mixed ingredients into the prepped casserole dish, and season it with whatever amount of salt and pepper is ideal for you.

3) By this time, your oven should be piping hot. Toss the casserole dish in for 25 minutes, making sure to stir around halfway through.

After the 25 minutes is up, top the cauliflower with the parmesan cheese and parsley, and broil for an additional 3 to 5 minutes, until it’s golden brown.

And voila, you’re now ready to indulge in a side that tastes great and will make you feel even better!

 

Sources:

[1] Cauliflower, raw Nutrition Facts & Calories. (2018). Nutritiondata.self.com. Retrieved 9 May 2018, from http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2

[2] Ahmed, F., & Ali, R. (2013). Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. Biomed Research International, 2013, 1-9. doi:10.1155/2013/367819