Tag: fall foods

Spicy Fall Slaw

When it comes to slaw, you may think of summer foods, pulled pork and heavy meals.  Though I do love a good pulled pork sandwich and some creamy coleslaw (one of my weaknesses), there are other seasons and healthier ways to enjoy this side dish.

With the crisp air, fall foliage and fall foods flooding the farmers markets, we are offered a bounty of seasonal produce and opportunities for nourishing foods with the fall feels.

Though I will miss the smell and taste of fresh tomatoes off the vine and other summer goodies, I am really loving the abundance of fall foods in the garden.  Foods like beets, kale, sweet potatoes and cabbage. Local orchards offer an abundance of delicious apples and some pears, depending on your area.   Many of these items can be included in your slaw recipe if you’re looking for a creative variety.

Spicy Fall Slaw #simplerecipe #fallfoods #holistichealth

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Included in this dish is one of my favorites- red cabbage. Cabbage is packed with healthy nutrients and delivers an abundance of health.  It’s been shown to reduce inflammation, support digestion and lower cholesterol and blood pressure.  Kohlrabi is an incredible superfood and one that’s loaded with antioxidants (help remove toxins in the body).  It’s a cousin to Brussels, kale, broccoli and cabbage.  Not only is it healthy and high in nutrients but it’s low in calories too.  A veggie that you may find at many fall markets.

Crisp apples have similar benefits as cabbage but they also help support brain power and have been shown to support gut health.  Sometimes I add in Asian Pears as well if they are in season.  They are a great source of dietary fiber, Vitamin C and potassium.  They also help support lung health and function.  Apple cider vinegar and lemon are some of my favorites for supporting detoxification and cleansing in the body.  Speaking or resetting and cleanings, if you’re feeling a need for it in your body (and mind), I welcome you to check out my upcoming Reset.  Link: Fresh for Fall Reset

OK… back to this tasty recipe…

This slaw recipe is a fall staple and one I make often during the season and beyond.  With cabbage and apples in full swing, it’s a great time to eat with the season and enjoy the colors of health.  This dish pairs well as a base with some pulled chicken or protein of choice on top.  You can add crunch with pumpkin seeds or enjoy it alone.

This recipe is super simple, easy to prepare and can be made ahead of time.  The ginger and additional ingredients give it a little kick and fun taste.  I welcome you to try the recipe as is or double it up and save some for later.  This is a great dish for entertaining too!

 

Spicy Fall Slaw

INGREDIENTS:

1 cup purple cabbage, thinly sliced

1 large kohlrabi, peeled and thinly sliced or grated

1 cup carrots, grated

¼ cup red onion, thinly sliced

1 apple or Asian pear, sliced

1-inch piece ginger, peeled and grated

1 tablespoon Bragg’s raw apple cider vinegar

Sea salt and black pepper to taste

2 tablespoons extra-virgin olive oil or oil of choice (I love Olive and Basket)

Juice from 1 lemon

Optional Garnish: Microgreens Maryland Microgreens

DIRECTIONS:

Add all of the ingredients to a large mixing bowl. Massage the vegetables using clean hands to help the vegetables wilt. Adjust the seasoning to your tastes. Allow the slaw to marinate in the refrigerator for at least 15 minutes before serving.  If using, top with Microgreens before serving.

Happy Fall Y’all!  Enjoy! ?

XOXO,

Kim

Harvest Apple, Sweet Potato and Brussels Skillet

When the seasons shift to fall and the crispness flows through the air, I love the combination of many fall harvest flavors.  Especially in a delicious, healthy and hearty dish.

My family recently traveled  back to my roots (near our family’s old farm).  Our family enjoyed a weekend of festivals and I came home with a bounty of fresh picked, juicy apples.  We also had a yummy pack of pepper bacon from the local butcher.  These ingredients inspired me to break out the cast iron skillet and have some creative fun.

This gorgeous harvest skillet packs the incredible flavors of fresh apples, sweet potatoes, Brussels sprouts, farm fresh bacon and more.

 

Not only is this harvest skillet dish incredibly delicious, but it also serves up a variety of vitamins, antioxidants, phytonutrients, fiber, minerals and may help with reducing inflammation.

 

With the holidays upon us, this dish would be a great addition to your family or holiday meal.  You could serve this dish as a yummy brunch side, add it to your dinner spread or add protein (chicken, sausage, bison, etc) to make a large skillet meal.  Get your creative juices flowing and have fun while cooking this heart and healthy meal.

 

Harvest Apple, Sweet Potato and Brussels Skillet #holidayfood #healthyholidays #fallfoods

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Harvest Apple, Sweet Potato and Brussels Skillet

ingredients:

  • 1 TBSP Avocado Oil
  • 2 Sweet Potatoes, cut and cubed ( Skins are optional- I left them on)
  • 1 Pound of Brussels, trimmed and cut into quarters
  • 3 Apples of Choice, cored, cut  and cubed (I used Stamen Apples from Virginia)
  • 5 Slices of Farm Fresh Bacon, chopped (Can be modified for more or less)
  • 1 Large Onion, peeled and chopped
  • 4 Cloves of Garlic, peeled and minced
  • 2 TBSP Real Maple Syrup
  • 1/2 Reduced Sodium Vegetable Broth
  • 2 tsp Fresh Thyme, finely chopped
  • 1 tsp Fresh Rosemary, finely chopped
  • Salt and Pepper to Taste

Directions:

  1.  Preheat oven to 400 degrees.
  2. In a cast iron skillet, toss cut sweet potatoes in oil and roast them in the over for about 10 minutes.  They will be cooked but not golden brown and fully cooked.
  3. Remove the potatoes carefully from the oven.  Increase the oven temperature to 425 degrees.
  4. Begin to add the Brussels, apples, onion, bacon, garlic and fresh herbs to the potatoes.  Carefully toss and combine all ingredients.  If desired, mix in the salt and pepper.
  5. Roast in the oven for 10-15 minutes, tossing throughout the cooking process if needed.
  6. Remove the skillet from the oven and add broth as needed while loosening up the bacon and browned ingredients with a spoon.
  7. Drizzle with maple syrup, carefully toss and roast another 5-10 minutes until the ingredients are fully cooked and the bacon is browned.
  8. Enjoy!

 

 

Notes:  I used pepper bacon and don’t usually cook with salt, so you may want to make these adjustments depending on your preference and ingredients.

If you don’t want to use sweet potatoes, butternut squash or pumpkin would make a great addition to this dish.

Additional cooking time may be needed depending on your oven.

Optional Toppings: Nuts (such as pecans), cheese (goat, etc), dried fruit such as cranberries.

Recommended Cooking Items:

12.5-inch Skillet: Lodge Cast Iron Skillet

15-inch Skillet: Lodge Cast Iron Skillet

Looking for additional healthy recipes this Holiday Season?  I welcome you to check out my Healthy Holiday Guide

XOXO,

Kim

Fall Superfoods

HEALTHY FOOD SWAPS USING 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

INGREDIENTS:

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

DIRECTIONS:

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

INGREDIENTS:

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

DIRECTIONS:

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!

XOXO,

Kim

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.

 

RECIPE: 

apple CINNAMON SPICE OATMEAL

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.

XOXO,

KIm

SWEET POTATO, APPLE & SAGE SOUP

HAPPY FALL, YA’LL!

This is my favorite time of the year for so many reasons.  I love the crisp air outside, watching the leaves change colors, pumpkins, spiced scents and the bounty of “farm fresh” fall foods.  It’s about this time that I break out the sweaters, slippers and start making yummy, healthy fall soup recipes.  I love soups, stews and chili dishes this time of year.

Today I decided to cook up one of the fall recipes from my “Feel Fabulous for Fall Clean Eating Program.”  I love eating seasonally and experiencing all of the benefits.  Not to mention the variety of fall foods and trying new things.  Right now, I am roasting vegetables for my Sweet Potato, Apple & Sage Soup, and my house smells AMAZING!!!  This soup is perfect for any meal.  It’s so delicious that I would even serve it to friends and family on Thanksgiving.  It’s THAT good!

I know that fall is a busy time.  It’s a busy time for me too!  That’s why I like to keep things simple and easy through the fall season.  Kiddos are back to school, the holidays are approaching, and we know how crazy the last quarter of the year can be before we welcome 2017.  Can you believe it?  Anyhow, that’s why I like to keep things to the basics.  I am a huge fan of crock pot meals, making extra supper for lunch the next day and using simple ingredients that are easily accessible.

I love the combination of flavors in this easy recipe.  I’m telling ya, you’re house will smell so yummy!  These ingredients are ones that I usually have on hand, so when I was craving soup, I knew exactly what I wanted to try.  I welcome you to try it and let me know what you think.  The vegetables roasted up beautifully and simmered well with the broth.  You can add any toppings that you like.  It’s delicious plain too!  Sometimes I add a few pumpkin seeds (garnish on top) for crunch and an extra fall “kick.”

 

SWEET POTATO, APPLE & SAGE SOUP

Makes 4 servings

INGREDIENTS:

3 to 4 large sweet potatoes, chopped
1 apple, chopped
1 onion, chopped
2 tablespoons coconut oil, melted
1 teaspoon cinnamon
½ teaspoon nutmeg
4 cups vegetable broth
6 to 8 fresh sage leaves, chopped (OR 1 teaspoon dried sage)

DIRECTIONS:

Preheat your oven to 400 degrees Fahrenheit. Add chopped sweet
potatoes, apple, and onion to a large bowl. Drizzle with coconut oil, cinnamon, and
nutmeg. Mix until well coated. Bake in the oven for about 30 minutes until
everything is soft and brown around the edges. Remove from the oven and let it
cool for 10 to 15 minutes.
Move the baked vegetables to a large soup pot and add broth and sage.
Simmer for 10 to 15 minutes. Use an immersion blender or a high-speed blender to make a smooth soup.  This soup stores well in the fridge too.  In case you have some leftover.
Please comment below and let me know what you think of the recipe. I welcome you to contact me if you have any questions or suggestions.  I would love to hear from you and hear your thoughts about ideas for future recipes
IF YOU WOULD LIKE MORE INFORMATION about MY “FEEL FABULOUS FOR FALL” CLEAN EATING PROGRAM, you can check out the link here: “Feel Fabulous for Fall” 14 Day Clean Eating Program

XOXO,

kim