Fall Superfoods


Fall food swaps are a simple, healthy way to support this season’s change, strengthen our immunity and support our body as we approach the holiday season ahead.

If you want to eat a little healthier through the fall season, it doesn’t require completely changing your nutrition. In many cases, you can just make a few substitutions with the foods you already enjoy. Lower-fat foods that are tasty and nutritious. Here are some healthy food swaps that use fall superfoods.

Use Pumpkin in Cake Mixes

One of the easiest healthy food swaps you can do with your fall superfoods is to use pumpkin puree with cake mixes. This turns your cake or cupcakes into just 2 ingredients, including the cake mix of your choice and pumpkin puree. The pumpkin replaces all other ingredients you would have mixed in with the cake mix, like oil and eggs. This is often done with a spiced cake mix that goes well with pumpkin, but don’t be afraid to experiment with vanilla and chocolate cake mixes as well.

Don’t like pumpkin?  Use fresh applesauce instead.  Both pumpkin and apples are incredible fall foods with many health benefits.

Sweet Potatoes Instead of White Potatoes

Many people enjoy potatoes, especially in the fall when you want more savory dishes, but they tend to be high in carbs and fat, and not very nutritious. Instead of having traditional white potatoes in your dishes, try sweet potatoes. These are a superfood, so they are filled with nutrients, and are amazing to enjoy during the fall season. You can enjoy stuffed sweet potatoes, mashed sweet potatoes, sweet potato fries or even sweet potato soup.

Use Cauliflower for Low-Carb Options

If you are on a low-carb nutrition plan, then you should become familiar with cauliflower. The bland taste and slightly rough texture of cauliflower makes it perfect as a substitute for many of the carb-rich foods you can no longer have. You can use it to make mashed cauliflower instead of potatoes, make lots of types of rice with it, or even make cauliflower steaks. Be creative and find different ways to substitute the higher-carb ingredients with cauliflower.  Cauliflower can pack a lot of flavor when cooked with avocado oil or ghee, herbs and spices.

I love to make healthier pizza with cauliflower crust.  I keep it simple and healthy with this crust of choice.  Link: Cauliflower Crust

Quinoa Instead of Rice

The last substitution you can make for a healthier superfood-rich meal is to replace your rice with quinoa. Most types of rice, including white rice and brown rice, are okay in moderation, but they lack the nutrition you need for a well-balanced meal. Quinoa is considered a superfood, so it is the perfect alternative when you want to have a rice dish. You can make a harvest quinoa side dish with squash, pumpkin, and spices, which is simply to make and very good for you with all the superfoods included.

As mentioned, there are many ways to swap some of your traditional dishes for healthier, super food filled, yummy recipes.  Below is one of my favorites this fall season.  It’s a great recipe to share with family and friends and it uses up those leftover pumpkins from Halloween. 😁
Roasted Pumpkin with Cranberry Sauce


2 pounds of fresh pumpkin, seeded and cut long ways into crescents

3 Tbsp raw local honey
3 Tbsp avocado oil (or another oil of your choice)
Optional seasoning: 1 tsp pumpkin spice


Preheat oven to 450 degrees.

Line a baking sheet with parchment paper and lightly oil. In a small bowl, combine and stir the oil and honey. Spread pumpkin slices on prepared sheets, side by side. Brush one side of the slices with oil and honey mixture. If adding the spice, lightly dust before roasting. Roast 10 to 15 minutes, or until browning begins.

Carefully flip the slices with tongs and brush with the remaining oil combination. If desired, you can add more spice (if using). Roast another 10 to 15 minutes or until desired texture and color. Serve with cranberry sauce

Cranberry Sauce


12 ounces fresh cranberries
2 apples, peeled and chopped 1 cup of water
1⁄2 cup local raw honey


In a saucepan over high heat, bring all ingredients to a boil. Once the ingredients begin to boil, reduce the heat to low. Simmer and stir occasionally until the cranberries pop and the ingredients thicken. Remove from heat and allow to cool. This delicious dish can be refrigerated for serving later or served after cooking and once cooled down.

This recipe and many more will be featured in my Healthy Holiday Guide COMING SOON! To learn more or get on the waiting list, message me here: Contact Kim

Have you discovered a healthy swap that you enjoy?  I welcome you to share!

Happy Fall Y’all!



Kid-Approved Veggies for School Lunches

When it comes to kid-approved veggies, there are several tips (and recipes) I recommend.  This is a topic I often discuss with clients who want to help their children eat healthier at home.  Whether home or school, there are several veggies that kids (and adults) do enjoy.

When I was a kid, I didn’t enjoy soggy Brussels, canned green beans and steamed foods.  Now that I am a healthy foodie and love experimenting with dishes, it’s been fun to discover all of the veggies that I love to cook and the kiddos eat and enjoy.  Yes, it does depend on the kiddo and what they like.  Try experimenting with different foods and ways to cook them.  Have fun with it and get them involved with food prep around the meals.

While planning dinner with my boyfriend this week, he mentioned how he was chatting with one of his kids about eating healthier at school.  He then told me that his son put in a request for some of the dishes I often make for us when we are together.  This made me smile big time! 😁 After cooking a variety of produce from our gardens this past summer, the kids were discovering different ways to enjoy delicious, healthy farm fresh food.

I get so much pleasure watching them enjoy fresh, healthy meals.  They are so fun to cook for, we enjoy making meals and snacks together, and I love our quality time together at the table.  It made me reflect further on how many parents ask me for help with the kids and cooking.  Below are some tips and recipes that I’ve found to be helpful and kid approved.

Tip #1: When it comes to preparing  healthy veggies for kids, let’s keep in mind that they often times like sweets.  TRY experimenting with sweet veggies.

Sweet veggies like peppers are great for snacking and sautéing in stir fry.  Stir fry is just as delicious the next day when the flavors have marinated.  Perfect for school lunches.  If your kiddos enjoy cut veggies, adding multi-colored cut up veggies with hummus or a healthy dip is a great snack or lunch item.

Do your kiddos like carrots?  This is one of my favorite recipes!  Not only does it include healthy raw honey but the caramel glaze from roasting makes them sweet like candy.

Honey Glazed Carrots

Recipe: Healthy Honey Glazed Carrots


Tip #2: Keep it simple and fun!

Spaghetti squash has become a hit at our dinner table and we’ve discovered that it stores well for school lunches too. Another favorite with the kiddos!  We like to roast ours in the oven with garlic powder and herbs.  No complicated meals over here!  It’s super easy to make and can be fun if you want to add in toppings.

Speaking of toppings, spaghetti squash can be served on the side, topped with a delicious pasta/meat sauce or made into fun boats.  This is great for a family fun night!

Recipe: Simple Spaghetti Squash


TIP #3:  ADD IN SHREDDED VEGGIES to home cooked meals.

If you have a very picky eater who isn’t a fan of veggies, try shredding veggies and adding them into meals.  Shredded veggies mix well with meatballs, meatloaf, pasta sauce dishes and more.  Get creative and try new things.

I enjoy making these turkey rounds and use shredded veggies in place of some of the oats.

Recipe: Turkey Rounds


After discovering more of the kiddos favorites, I’ve been working on some new recipes that are kid (and adult) approved.  More to come soon!
Have you discovered some new veggie recipes or tips for school lunches? I welcome you to share.







smoothie bowl

Fall Breakfast Bowl Ideas Using Superfood

Fall Breakfast Bowls are a healthy, filling and warming treat as the cooler air moves in and we crave warming foods.

The fall season is in full swing and we’ve been feeling the seasonal shift.  This time of the year, many experience a lower immune system, stress, less sleep (especially during the holiday season)and may feel ‘blah.’  We start to crave heavier, comfort foods.

To help support the body through this seasonal change and beyond, adding in superfoods is a great way to support and nourish the body.

If you are interested in using more superfoods this fall, a great option for you is to make breakfast bowls. You might have heard of smoothie bowls, but that is definitely not the only fun bowl idea for breakfast that doesn’t include cereal. Take a look at these healthy options for your next superfood breakfast.

smoothy pumpkin breakfast bowl

Smoothie bowls are popular year-round, as a way to add more superfoods into your nutrition and have a healthy, yummy breakfast. It may seem weird having a smoothie with pumpkin, but it actually contains the perfect texture and just enough sweetness to make this a filling and healthy breakfast bowl. The trick here is to add banana to the smoothie bowl along with your pumpkin puree, since it is going to sweeten it up. You can then use some almond milk or other milk (such as cashew or coconut), along with your choice of fall spices. Just a little allspice will also work since it combines different flavors in one. For toppings, try chia seeds, ground cinnamon, and walnuts.  Toasted walnuts are delish too!

apple Quinoa Breakfast Bowl

Here is another tasty breakfast bowl that is going to use those wonderful superfoods.  Between the farmers markets and apple festivals, it’s not hard to find delicious apples this time of the year.  Quinoa is added in to give you a healthy grain that is filling and contains plenty of fiber. This quinoa bowl is on the sweeter side, using sliced apples, apple pie spice, applesauce, and some almond milk or soy milk. You can also make it even sweeter with some pure maple syrup drizzled or local raw honey on top.

Sweet Potato Breakfast Bowl

This may not sound appetizing right away, but give it a chance! You aren’t just eating a bowl of sweet potatoes; you are combining them with some of the classic fall flavors for a healthy and nutrient-rich breakfast bowl that is easy to put together. In addition to the sweet potatoes, which should be mashed after cooking them, add in a mashed banana and mix it together. You can then add in your spices, whether you add them individually, or go with allspice or a simple pumpkin pie spice. Other ingredients are up to you, though chia seeds, flax seeds and almond milk go really good with this type of breakfast bowl.

Have you heard of chia and flax?  This is a great article to share more! Chia and Flax

Pumpkin Spice Oatmeal breakfast bowl

Pumpkin spice is a popular flavor during fall.  Often a fan favorite, this one you should definitely try. You can transform your morning oatmeal into a fall spiced delight and make it taste just like pumpkin pie. Some ingredients to use include rolled oats, water, nut milk, banana, pumpkin pie spice, and your choice of natural sweetener. You can go with local raw honey, agave syrup or a pure maple syrup. Pumpkin puree is of course also added in the oatmeal.

When it comes to breakfast bowls, spice it up, have some fun and dig into your creative side.  Discover what tastes and flavors you enjoy!

Below is one of my favorite fall breakfast recipes.  Super simple and easy to make.  It’s a great combination of the fall goodies we enjoy this time of the year.




Makes 2 servings

1 cup rolled oats
2 cups water or dairy-free milk Dash of sea salt
1 teaspoon cinnamon
1 teaspoon raw cacao
1 tablespoon coconut oil
Honey or your favorite sweetener 1 apple, sliced

Add oats, water (or milk), sea salt, cinnamon, raw cacao, and coconut oil to a small pot over medium heat. Stir well and cook for about 10 minutes. Serve with honey or your favorite sweetener and sliced apple.


Happy Fall Y’all!

P.S. I will be sharing many delicious and healthy meals in my two upcoming programs Fall Fuel for You and Living the Nourished Life.  I welcome you to message click on the links or me on my Contact Page to learn more.




A Busy Gal’s Guide to Finding Zen

Finding Zen when life feels like a hustle is one way you can implement self care and love.  Ladies, do you feel like you’re constantly running a race with limited time to think?  Constantly tending to everyone and everything else while just trying to breathe.

We live in a world that seems overrun by chaos.  Constantly facing personal and social challenges on a daily basis. Nearly everyone is affected by this at some point and everyone experiences it differently. However, we are all also wired to fight back against these conditions.  Living up to our full potential with love and healing. But this wiring gets shortened due to physical, psychological, emotional and even social factors. As a result, you might feel overwhelmed and ultimately think that you are not capable of handling all the pressure without breaking down.  Carrying around added stress and being in a state of “fight or flight” isn’t good for the body or mind.

It’s times like these when you feel restless and uncertain.  During such times, staying centered and finding your Zen and core integrity is essential. It is important during these circumstances of confusion to learn to fight back in a healthy way.   Using intuition and consistency, building a soulful connection capable of overcoming powerful fears and helping clarity prevail. It is also important to keep your nervous system and your inner self aligned so that anger, fear and other negative feelings don’t build up.  Resulting to burying the natural love every one of us was born with.

Do you struggle to find peace and zen when your life feels chaotic and stressful?  Below are some tips that may help.

Ways to Find Your Zen in a Busy World

  1. Feel:  Be aware of your feelings, but don’t let the chaos become your reality. Rather, let everything exist the way it is while trying to bring it back to normal.  Using the inner light that helps you stay aware and connected to your own inner reality.
  2. Rise early: Rise early and start your day sooner. It allows you some free time to collect yourself, plan the day ahead and stay connected to your inner self. You can use this time for deep breathing, prayer, yoga, meditation, gratitude or any other method that you feel calms your soul.
  3. Practice deep breathing: Deep breathing balances your nervous system and is transformative in an amazing way. Inhale slowly, pause, and hold your breath for a beat. Then exhale slowly and controlled, with another pause before your next inhale. This breathing exercise will bring energy and love to every cell in your body.  It really helps to relax the body and mind and slow it down.
  4. Take a relaxing shower or bath: Massage your body with almond oil and take a short rest. Then indulge in a hot shower and feel your body relax. You will feel refreshed and your senses revitalized the second you step out of the shower. This practice will prepare you to effectively handle the stress of daily life.  A bath is wonderful at the end of the day.  Personally, I enjoy a hot bath with epsom salt and lavender oil.  It’s a great opportunity to relax the body and mind.  Epsom salt will help to cleanse the body as well.  To learn more about detox baths, click here: http://kimwilson.me/boost-immune-system-detox-baths/
  5. Take genuine, mindful breaths: If at any time of the day you feel you are losing control over yourself, take a short break and practice slow, mindful breathing for a few minutes. At least take five authentic breaths to reclaim your Zen and feel revitalized again before returning to your routine.
  6. Be kind to yourself: Feeling ashamed or guilty of past actions can really bring down your morale and make you feel low. Forgiving yourself, on the other hand, can promote good and positive vibes. Try to forgive yourself more often to feel loved and uplifted.  Choices and change are things we have control over on a daily basis.  Consider how you’re speaking to yourself and the limiting beliefs that flow through your mind.  Practicing self love, care and positive vibes daily will help when those toxic thoughts come up.
  7. Positive words: What we say has a profound impact on our feelings and the people around us. Affirming and positive words promote good mutual feelings and surround you with the positive energy. Reclaim your love and energy by using positive words.  Practicing joy and gratitude daily will help with this exercise.  Starting your day with such activities can make a healthy shift for your day ahead.

Incorporating these tips and steps into your life can help you live a happier and more peaceful life in the midst of all the chaos in the world around you.

Consider adding in some of these tips and see how things shift in your world.  See what works for you and adjust accordingly.  We are all uniquely different, so experimenting is great for self-discovery.

I welcome you to share some tips that work for you.  I also welcome you to share this list with others.  You never know who you may help, impact and inspire.  So many people are running the race of life.  Slowing down and adding these things are small changes that will bring about large results.

Looking for some additional tips to live the nourished life?  I welcome you to check out my recent article published through Sass Magazine.  Girl’s Guide to Living the Nourished Life



Stuffed 8-Ball Zucchini

There has been an abundance of zucchini and squash this season and I’ve been having fun cooking up different recipes.

From my own garden to the farmers market, these healthy ingredients have provided quite the bounty this summer.  Zucchini comes in a variety of colors and provides many health benefits.  Low in calories and loaded with anti-inflammatory properties, zucchini are also a great source of Vitamin C and antioxidants. They are high in potassium, support a healthy gut and digestion and help cool the body during hot summer months.

Zucchini boats and cups are super easy to make and they’re fun to do while sharing quality time with family.  If you cannot find these adorable 8-Ball Zucchini, you can make boats with long ones. Instead of cutting off the tops, cut the long ones lengthwise.

Stuffed 8-Ball Zucchini Recipe


4 large round zucchini

1/2 onion, chopped

2 garlic cloves, diced

1 pepper (any color), chopped

1 pound of lean meat (bison, turkey, beef)

1 cup quinoa (cooked)

2-3 Tablespoons avocado oil

1/2 Tablespoon Italian Seasoning

1/4 Cup Fresh Basil, chopped

Optional: Fresh grated cheese like goat or sheep cheese



Preheat oven to 375 degrees.

Carefully cut tops off of zucchini with a sharp kitchen knife. Place stems to the side.

Using a melon baller or knife and spoon, carefully scoop out the inner flesh of the zucchini, leaving a little flesh as the shell.

Place cups in a lightly greased roasting dish and cook for 10 minutes.  When removed from the oven set aside and lightly cool for handling.

Heat avocado oil in a skillet or cooktop pan on the stovetop over medium heat.  Cook the chopped onions and peppers for about three minutes. Add the garlic and cook for another couple of minutes. Set aside in a bowl.

In the same stovetop pan, cook the meat until throughly cooked through. Add the dry seasoning and combine with the onion and pepper mixture. Add in the cooked quinoa and toss with the fresh basil. Combine all ingredients and spoon the mixture into the shells.

Tightly pack the cooked mixture into the cups.  You may have some mixture leftover. This can be stored in an airtight container for later use.

Roast uncovered for 15 minutes.  If adding cheese, do so now and roast another 12-15 minutes or until the zucchini is tender to the touch and the filling is lightly browned.