Turkey Meatloaf Muffins are a fun and healthier twist on the classic meatloaf recipe. These individually portioned meatloaves are super flavorful and they’re packed with nutritious veggies and loads of protein. They make a great weeknight dinner because they come together easily and cook up fast! They’re also perfect for meal prep and lunches throughout the week.
Private: Blog
Cauliflower Crust Pizza That Won’t Fall Apart (video)
Pizza has really wiggled it’s way into our lives since we’ve moved to New Jersey.
Sure, Jersey is known for corn and tomatoes in the Summer months but pizza is in season all year round.
It’s just the Jersey way.
And I can honestly say that I have eaten more pizza since our move to Jersey a year and a half ago then I did in all of the 12 years I lived in California.
So I have been on a mission to find a lighter, more nutritious alternative to traditional pizza that would be so delicious and satisfying that even my pizza-loving-kids would be on board.
This is not a new quest of mine. I’ve had many failed attempts at cauliflower crust pizza before. Most times, the flavor is good but the texture just doesn’t hold up. If you’ve ever tried a cauliflower crust that falls apart when you try to eat it then you know exactly what I’m talking about.
But after much trial and error and plenty of research I finally stumbled across this recipe. And what I learned was KEY.
It turns out that the secret to cauliflower crust pizza that does not fall apart is squeezing and draining.
If you drain and squeeze as much water as you possibly can from the cauliflower when it’s done cooking you will be able to make a cauliflower crust pizza that will hold together.
It’s pretty amazing.
Not only does it hold together, it somehow takes on a bread-like consistency. It’s wild.
If I was blindfolded, I don’t think I would be able to identify the cauliflower. It’s the weirdest (most awesome!) thing ever.
If you have been on the look out for an alternative to traditional pizza crust, that just so happens to be gluten-free, you are definitely going to want to give this a try.
This process is a good one to watch, so click the video below if you want to seethe step-by-step! Â And let me know if you have any questions down in the comments below.
…Dark Chocolate Peanut Butter Cup
I love myself a commercial holiday! Anything that invites me to pause and remember friends, family, and love gets a thumbs up in my book. Especially in a world that likes to move at the speed of light, I am grateful for any and ALL reminders to LOVE.
However, when I am in my ‘LOVE-space’ I much prefer to savor one (or two!) simple home-made treats like these peanut butter cups (or chocolate covered strawberries) over piles of overly-processed chocolates and rock-hard candy hearts (and that’s not because I am a clean-eating elitist, that’s because it tastes better). Plus I think making or receiving something that is homemade just feels really good.
If you are wanting to gift someone a little bit of love via chocolate this Valentine’s Day, I highly recommend these simple little peanut butter cups.
All I did was melt down some dark chocolate in a double boiler (you can use a microwave too, if you prefer) and line the bottom of a mini candy cup liner (be sure to watch the video to see how to form the chocolate into a cup in the liner – it’s much easier for me to show you then it is to explain!). Pop them in the freezer for 10 minutes while you make the peanut butter filling.
Now here’e the deal, all you really need for the filling is peanut butter and coconut oil BUT I found that if they sat out at room temperature for too long the peanut butter began to ooze through the chocolate. This is not a problem if you plan to keep them in your fridge but if you are going to gift them you’ll need to add 1 heaping tablespoon of confectioners sugar to the peanut butter mixture as well because this helps bind the peanut butter and coconut oil together. This is how I wrote the recipe (and how I demo it in the video). So basically your choice is, skip the sugar and store the peanut butter cups in the fridge OR add the sugar and extend their ability to be at room temperature.
And for those who do like coconut oil, you can also sub some good old fashioned butter (if you can make it organic and pastured, more power to ya!).
To finish them up, dollop about 1 teaspoon of the peanut butter mixture inside of each cup and then top with another teaspoon of the melted chocolate. Add a fancy, fun-loving sprinkle (hearts are my favorite!) and then finish them up in the freezer for another hour or two.
Once they have set up, I store them in an airtight container in the fridge. Please don’t ask me how long they will last because they have yet to make it past a two-day window in my house!
And finally! When you are ready to eat them, let them chill out for 5-10 minutes at room temperature, the flavors way better when they are not super cold.
The video is below for those of you who like to watch!
Happy Valentine’s Day my fellow health-loving foodies!! xo
Dark Chocolate Peanut Butter Cups
Ingredients
- 4 ounces Dark Chocolate
- 2 tbsp. all natural peanut butter
- 2 tsp. coconut oil
- 1 heaping tbsp. confectioner sugar
- 8 mini candy cup liners
- Optional heart sprinkles!
Instructions
- Melt your chocolate in a double boiler or in the microwave if youre short on time.
- Drop about 2 tbsp. of the melted chocolate in the bottom of a candy cup. Then use the back of your spoon to help push the chocolate up the sides of the cup to form a little chocolate cup. Repeat this until al 8 cups are done. Pop the cups into the freezer for ten minutes or until the cups are set up.
- In a small bowl combine peanut butter, coconut oil and confectioners sugar. Mix until you have a nice smooth creamy consistency.
- Remove peanut butter cups from the freezer and add 1 tsp. of the peanut butter mixture to each cup. Try not to let the peanut butter mixture go higher than the chocolate wall. Finish it off by drizzling another tsp. of the melted chocolate over the top of each cup.
- Top with a festive sprinkle and then freeze for 1-2 hours or until the have set through. Once my peanut butter cups are set, I store them in an airtight container in my fridge.
- Feed to a loved one and enjoy!!
- Makes 8 peanut butter cups.
Video
Nutrition
5 Tips For Achieving Your Health + Weight Loss Goals
Happy New Year!
This is the time of year when health, fitness, and weight loss goals are taking front stage, and for good reason! Many of us (ok, perhaps I should just speak for myself) have played, celebrated, indulged, over-indulged, stayed up late and let it all go over the past two weeks and nothing sounds better then refocusing on our goals.
So I wanted to kick off the year talking about what goes into to creating and achieving goals for the long run. This is a topic that really interest me. I love learning about what we need to do to create REAL change and new habits in our lives. I also love understanding what type of things stand in our way and block us from reaching our true potential.
I plan to spend some more time on this this year with the intention of getting myself in better shape (I’m going to be 40!) and supporting anyone else who wants to bring their health, fitness and weight loss goals to the next level in 2015.
So if you are interested in learning some of the basic steps that are needed when it comes to goal setting, be sure to check out my latest video below. And if you prefer bullet points, here are the basic steps that go into creating and achieving goals that last:
1. Decide what you want. Be clear. Be honest. Don’t worry about the how, just identify what you desire.
2. Identify the why. Why do you want what you want. How will you feel when you have it?
3. Brainstorm ideas. Make a list of at least 10 things you believe you could do to help you achieve your goals. Be specific.
4. Take baby steps. Look at your list and begin to implement 1-2 things into your life. Practice them until they are habit and then work on a new step.
5. Practice. Don’t expect to be perfect. Be willing to tweak, change and adjust the plan as needed. Make it work for you and be kind and patient on the journey. Have your own back.
I go into each step in more detail in the idea below, so be sure to check it out if you are working on new goals and intentions for 2015.
I would love to hear what YOUR health, fitness, and weight loss goals are for the new year! Â so come on down to the comment below and let’s chat. xo
Coconut Flour Chocolate Chip Cookies (Grain + Gluten Free)
Scroll down to watch the video!
Just a week until Christmas and I’ve yet to wrap one gift. Oh well, I kind of think that the last minute rush is a part of the fun!
Anyhow, last week after sharing a Coconut Flour 101, I promised I would be back this week with a recipe highlighting coconut flour, and so here it is.
Now, much like many of you, baking with coconut flour is new to me so I did a bit of surfing the web in an attempt to find a recipe I could adapt and make my own. But my friends, I am not one to mess with a good thing! So when I discovered this recipe from The Detoxinista (aka Megan) and gave it a go, I could find no room for improvement, and so all the credit for this delicious brilliance is for Megan. And seriously – her blog is addictive. Megan has so many (clean) + delicious recipes and she has a knack for keeping things super simple, so needless to say, I’m semi-obssesed with her work and obviously recommend you check her out!
What I love the most about this recipe is that it lets the coconut flour shine.
A lot of recipes I found using coconut flour also incorporated other flours. And while I’m sure the final results are probably delicious I just can’t be bothered buying three different flours for one cookie. This recipe is simple PLUS it uses coconut oil, so you do end up with a mild coconut flavor which I think is insanely delicious. If you wanted to take this cookie one step further, a handful of shredded coconut would be pretty insane.
I’d love to hear what your think if you give these cookies a try. Â They are perfect for the holidays, and since coconut flour is gluten and grain free, they meet a lot of the guidelines for people with dietary restrictions as well. xo
Coconut Flour Chocolate Chip Cookies (Grain + Gluten Free)
Ingredients
- 1/3 cup coconut flour
- 1/4 cup melted coconut oil
- 1/4 cup real maple syrup
- 1 tsp. vanilla extract
- 1/4 tsp. salt
- 2 whole eggs
- 1/3 cup dark chocolate chips
Instructions
- Preheat your oven to 350.
- Line a rimmed baking sheet with a silpat mat, parchment paper or just spray it down with some cooking spray.
- Grab a medium bowl and combine coconut flour, coconut oil, maple syrup, vanilla, salt and eggs. Mix until you have a nice thick cookie batter.
- Add the chocolate chips and stir one more times until the chips are distributed throughout the batter.
- Drop a bout 1 tablespoon of dough on your baking sheet to make one cookie and continue until you have 12 cookies. This batter does not spread out it in the oven like a traditional cookie batter, so be sure to flatten the cookie out a bit with the back of your spoon. How they go into the oven is how they will ook when they come out of the oven.
- Bake for 10-12 minutes or until set a lightly browned. Cool and enjoy!!
- Makes 12 cookies.
Video
Nutrition
Clean Eating Eggnog
Is anyone as excited as I am that tis’ the season of eggnog?!
I have a  feeling you guys are, because eggnog is one of the most requested recipes I get this time of the year.  Completely understandable, right?  I mean it’s so freaking delicious.
But it’s no secret that the real deal is quite an indulgent, rich, drink (especially if you like to add a bit of bourbon!) so I wanted to come up with a lighter version that I could enjoy several times throughout the holiday without feeling heavy and weighed down.
And because traditional eggnog is made with some combination of whole milk and/or heavy cream the easiest and most obvious way to lighten this up is to swap out the milk. Â By using almond milk in place of full fat milk or cream, I was able to literally slash the calories in half.
In case you haven’t heard me rant about it in the past, store bought almond milk and fresh, homemade almond milk are like two different products. Â I don’t like store bought almond milk (or at least I haven’t found one I like to date) but fresh, homemade is an entirely different story.
It’s light, it’s frothy, it’s creamy and it totally works in this recipe!
However, if you don’t want to deal with the whole almond milk thing, but you want to lighten your eggnog up, you can swap in any type of lighter milk you prefer (non-fat, low-fat, soy, coconut, etc.). Â Pick whatever milk lights you up – make it work for you (because really, it’s all about you!).
I also swap out refined sugars for a little bit of honey and  -boom!- that’s all it takes to lighten up your eggnog without compromising its yum factor.
A couple of side notes:
- When you heat your milk, keep the temperature super low. Â You do not want the eggnog to boil or the eggs will scramble (bleh!)
- The eggnog will thicken once heated and then it will thicken even more once it’s chilled. Â So surprisingly, the lighter milk will still yield rich, creamy eggnog.
Ok – I think I’ve shared all my thoughts on eggnog. Â Let me know what you think! Â And if you have any thoughts, questions, tips, or ideas regarding eggnog (or life!) please share it all down in the comments below.
Happy Eggnoggin’!
[ytp_video source=”4bljBMQECdQ”]
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Roasted Brussels Sprouts and Grapes | Healthy Holiday Side Dish
This recipe for roasted brussels sprouts and grapes was a request I received from one of my viewers on YouTube. Â Before her request, I had never heard of this dish before. Â Have you?
Basically you roast up your brussels sprouts and add some grapes into the mix. Â The grapes get really sweet and pair perfectly with the nutty, earthy flavor of the brussels sprouts. Â This duo reminds me a lot of cabbage and apples, it has the same sort of flavor combination.
I made a simple balsamic glaze to drizzle over the top.  The glaze adds another sweet, rich dimension to the dish which makes it feel very ‘holiday’.  Well, that and the red grapes. Roasted red grapes are really quite beautiful and also make this dish feel very festive.
If you decide to add this one to your holiday menu, let me know. Â I would love to hear what you think!
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Hearty Turkey Pumpkin Chili with Black Beans
Simple, nutritious, hearty turkey pumpkin chili is made with ground turkey, canned pumpkin, and black beans. It’s a quick-cooking chili that’s seasoned with warm spices like cumin, chili powder, and cinnamon – healthy comfort food perfect for a cold day!
If you’re looking for a healthy, filling, and flavorful meal for a cold winter night, this Turkey Pumpkin Chili recipe is perfect! It’s so easy to make with ground turkey, veggies, beans and pumpkin for a protein-rich, nourishing dinner that tastes amazing.
We always enjoy this on Halloween. I make it either the night before or the morning/afternoon of, and then put the entire pot in the fridge until dinner. When we all come back from a chilly evening of trick-or-treating, I just pop the whole thing on the stove and heat it up.
It’s quick, comforting, clean, & delicious! Plus, my whole family will eat it and there is always plenty to share, if we pick up some friends along the way.
Ingredients needed
This turkey pumpkin chili recipe is made with simple, wholesome ingredients that you might already have in your kitchen and pantry. Here’s the lineup:
- Olive oil: For sautéing the veggies. Feel free to use any preferred oil.
- Onion & garlic: A must for any flavorful chili recipe!
- Bell pepper & carrots: Adds vitamins and minerals, as well heartiness and flavor.
- Ground turkey: We recommend using 93% ground turkey, which is a blend of both breast and thigh meat. The 99% lean ground turkey breast dries out quickly and is not as flavorful.
- Tomatoes: For the base of the chili.
- Pumpkin: Adding the canned pumpkin puree is a fun touch this time of year. Plus, pumpkin is rich in beta-carotene which boosts our immunity.
- Broth: We recommend using a low-sodium chicken broth because then you can control the amount of salt in the chili.
- Spices: We’re using a delicious blend of chili powder, cumin, cinnamon, salt, and pepper. Feel free to use as much or as little as you prefer. If you like a spicier chili, you can add in a dash or two of cayenne pepper.
- Black beans: The recipe calls for black beans, but feel free to use any beans you’d like. Pinto beans, kidney beans, or chili beans would also work great.
- For serving: Top your chili with any favorites! We love sour cream, diced avocado, jalapeños, shredded cheese, lime wedges, and cilantro.
How to make this recipe
This pumpkin chili recipe is incredibly flavorful and super easy to make! Here’s the simple process:
For the full, printable recipe, reference the recipe card at the bottom of the page.
- Sauté the vegetables: Heat a large pot over a medium high heat and add in olive oil, onion, bell pepper, carrots, and garlic. Season everything with salt and pepper and sauté for 6-8 minutes or until the veggies are beginning to become tender.
- Cook the turkey: Add in ground turkey and break it up with your spatula. You want to cook the turkey until it is opaque.
- Add all other ingredients: Add in chili powder, cumin, cinnamon, along with one more pinch of salt and some black pepper. Next add in the pumpkin puree, diced tomatoes and chicken broth. Give it all a stir, turn the heat up to high and let it come to a boil.
- Simmer: Once boiling, add in the black beans, reduce the heat, and simmer for 20-30 minutes.
- Serve: Enjoy the chili with your favorite toppings!
Tips for recipe success
Even though this recipe is really quite simple, here are a few tips for the best results.
- To save a bit of time and effort, buy pre-cut veggies from the produce department or the frozen food aisle. You can also buy jarred minced garlic.
- If the chili is thicker than you like, add more broth or water, 1/4 cup at a time.
- Not a fan of beans in your chili? Omit the beans and add another 1/2 pound of ground meat or extra veggies.
- If you want to take your Clean & Delicious chili to the next level, try adding a big handful of fresh chopped kale to your bowl. It adds a nice hearty bite and makes this dish even more satisfying.
Customize this recipe
This pumpkin chili is delicious as-is, but you can mix up the flavorings and customize the recipe to your taste. Here are some ideas:
- Protein: Use any type of ground meat you prefer. Lean ground beef or ground chicken would be great.
- Spicy: To give this chili an extra kick of heat, add about 1/4 teaspoon cayenne pepper when adding the other spices or add sliced jalapeños as a topping.
- Creamy: After the soup is done cooking, remove the pot from the stove and stir in 1 cup of sour cream or 8 ounces of cream cheese, or 1 cup of heavy cream.
Frequently asked questions
Turkey chili is typically made with ground turkey, veggies, beans, tomatoes and plenty of spices. This particular recipe is extra special with the addition of pumpkin, which adds a subtle sweetness and lovely creaminess to the recipe.
It really depends on the specific recipe. This ground turkey chili is very nutritious – it’s packed with protein, fiber, iron, and other vitamins and minerals. However, it is a good idea to not add too many high-fat toppings like sour cream and cheddar cheese.
Cornbread is the classic side dish for chili, but it’s also great with tortilla chips or crackers. And don’t forget the toppings! Some favorite options are: avocado, guacamole, cotjia cheese, cheddar cheese, cilantro, green onion, red onion, jalapeño slices, sour cream and/or Greek yogurt.
Storage recommendations
- Storing: Place any leftovers in an airtight container and store it in the fridge. It will last about 4 to 5 days, making it great for meal prep. If you plan to keep it longer than that, this chili freezes well.
- Freezing: To freeze the chili, place it in freezer-safe containers or resealable gallon-sized freezer bags. Store in the freezer for up to 3 months. Thaw in the fridge overnight, then reheat it on medium heat on the stovetop. You can also reheat it for about 2 minutes in the microwave.
More healthy chili recipes
Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below. And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!
Hearty Turkey Pumpkin Chili with Black Beans
Ingredients
- 1 tbsp. extra virgin olive oil
- 1 onion chopped
- 1 bell pepper chopped
- 2 carrots chopped
- 3 cloves garlic minced
- 1 lb. lean ground turkey
- 14.5 ounce can diced tomatoes
- 15 ounce can pumpkin puree
- 3 cups low sodium organic chicken broth
- 1 tbsp. chili powder
- 1 tsp. ground cumin
- 1/8 tsp. ground cinnamon
- 15 ounce can of black beans
- pinch Salt and pepper to taste
Instructions
- Heat a large pot over a medium high heat and add in olive oil, onion, bell pepper, carrots, and garlic. Season everything with salt and pepper and sauté for 6-8 minutes or until the veggies are beginning to become tender.
- Add in ground turkey and break it up with your spatula. You want to cook the turkey until it is opaque.
- Add in chili powder, cumin, cinnamon, along with one more pinch of salt and some black pepper. Next add in the pumpkin puree, diced tomatoes and chicken broth. Give it all a stir, turn the heat up to high and let it come to a boil.
- Once boiling, add in the black beans, reduce the heat, and simmer for 20-30 minutes. Serve and enjoy!
Video
Notes
- Storing:Â Place any leftovers in an airtight container and store it in the fridge. It will last about 4 to 5 days, making it great for meal prep. If you plan to keep it longer than that, this chili freezes well.
- Freezing:Â To freeze the chili, place it in freezer-safe containers or resealable gallon-sized freezer bags. Store in the freezer for up to 3 months. Thaw in the fridge overnight, then reheat it on medium heat on the stovetop. You can also reheat it for about 2 minutes in the microwave.
Nutrition
Roasted Delicata Squash
Scroll down to watch the video!
If tackling a winter squash intimidates you in the least, you are going to be very happy to meet the Delicata Squash.
Delicata squash is one of the easiest and most manageable winter squash to work with and is arguably as delicious (if not more so) than a butternut squash.
The beauty of a delicata squash is that it’s small, does not need to be peeled, and cooks up quickly.
And the flavor, oh! the flavor…
Sweet, nutty, creamy, deliciousness!
But don’t thank me yet.
First watch the video and then go buy one, cook it, eat it, and then come back to give me some cyber love down in the comments below:).
Farro Salad with Sardines & Kale
Holy power-packed-nutrient-dense-salad.
Farro, sardines, red onion, and kale with a good dose of olive oil and some lemon. Â Don’t let it scare you! I promise you this salad is insanely yum and comes together in less than 10 minutes (provided you have some pre-cooked farro on hand).
I think some people get stuck on sardines. Â It’s mental thing more than an actual sardine thing. Â So if you are one of these people, I ‘m going to nudge you to give them a try. Â They really are delicious and so heart healthy and nutritious.
A two ounces of sardines has 12 grams of protein, is packed with omega-3 fatty acids, and weighs in at about 150 calories.
The Monterey Bay Aquarium SeafoodWATCH rates them as a ‘best choice’ so we can rest our minds that they are sustainably fished.
They are affordable (especially when compared to omega-3 friendly fish like wild salmon) and you can stock them right in your pantry, so you have a tasty, nutrient dense snack that is super convenient and available even when you don’t get to the grocery store.
Oh! And buy your sardines packed in olive oil. Â They are just so buttery and delish that way.
Ok. Â So did I do it? Â Did I pique your interest?
If so, you must try this simple salad.
And if you want to learn more about farro, tune in tomorrow, because I have the ‘Farro 101’ coming your way.
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Pumpkin Spice Latte
Nothing screams fall like a Pumpkin Spice Latte! Â This one is better than Starbucks, and there’s absolutely no dairy required! Use espresso, strong coffee, or keep it caffeine free for kids.
Who doesn’t LOVE a Pumpkin Spice Latte (also known as a #PSL)?
I love them so much! But I don’t love the price tag or the amount of sugar that comes along with them, so I’ve reduced both without sacrificing any flavor. Honestly, this recipe is even better than Starbucks’ version (IMO!). I can’t wait for you to try this yummy, cozy, fall treat!
Ingredients In A Pumpkin Spice Latte
I use my homemade almond milk as the base and then flavor it up with some pumpkin puree, pumpkin pie spice, vanilla extract and just a kiss of maple syrup. IÂ used pumpkin puree from a can, but if you have time, you can make it yourself.
All real, wholesome ingredients without any of the additives or refined sugars. Take it from me, this creamy, homemade pumpkin spice latte is worth the 10 minutes it takes to make. So perfect for a cool and crisp fall morning or afternoon, and dare I say, you may never want the coffee shop version again!
How To Make A Pumpkin Spice Latte
Start this super easy recipe by combining almond milk, maple syrup, pumpkin pie spice, and vanilla in a small saucepan over medium-low heat.
 Whisk everything together and as soon as the milk begins to simmer, shut off the heat and transfer the milk mixture to a blender. Add a cup of strong brewed coffee or a shot or two of espresso to the blender and blend for 10 seconds or until light and frothy. Pour into your favorite mug. Top with fresh nutmeg and enjoy!
You can also add the coffee right to the pot and skip the blender, but the blender does add a wonderful bit of extra froth to the top.
I hope you LOVE this super simple, seriously delicious, fall-spiced treat as much as I do!!
Don’t miss the video in the recipe card, where I explain how to make these delicious pumpkin pie spice lattes in much greater detail. In the video, I also touch on sugar and some tips on how to reduce cravings for sugar.
Curbing Sugar Cravings
I think this is a really important topic and you should definitely watch the video to hear my point of view. But in the meantime, I wanted to share my tips for curbing sugar cravings, because I know this is a topic that a lot of us can struggle with and these are some of the things that have really helped me personally.
My Top 5 Tips for Curbing Sugar Cravings:
- Ditch the fake stuff. Â Artificial sweeteners can be 300x (if not more) sweetener than real sugar. Â And while they may be calorie free, they really can mess with your palette. Â They basically bombard our tastebuds with such an over the top sweetness, it can be very difficult to then appreciate the subtle, real flavors and sweetness in real, whole food. Â In the long run they have you wanting more and more sugar, and that my friends is counter productive. Â (Notice I didn’t even begin to touch on the fact they are full of chemicals and correlated with all types of crazy diseases).
- Rest. Here’s the deal.  Our bodies are crazy smart.  Like crazy-crazy.  When the body is tired it looks for energy (it is trying to do us a favor) and it knows the the quickest way for energy to get into the body is via sugar.  Ever notice that when you are tired you crave processed carbs and/or sweets?  This is why.  The next time you feel like you need to rest, do yourself a favor and rest.
- Add more sweet food. Â This one is especially true for my dieters and low carb peeps. Â When we have a diet very low in carbohydrates and sugar we tend to want sweets. Â By simply adding some nutritious sweet foods to your day you can cut that craving way back. Â Some great examples are sweet potatoes, squash, brown rice, oats, and carrots.
- Protein. Ok. Are you ready for this one? Both eating too little and too much protein are linked with sugar cravings (how annoying is that?!).  So the key is to really become your own detective.  If you find yourself craving sugar, just take note of how much protein you have been eating.  If it seems high, try cutting back.  However, if it seems low, experiment with adding some more in.  I’m telling you, being interested in ourselves is one of the best ways to figure out what our bodies need.
- Add non-food sweetness. Â Often times we reach for sweets because we are looking for a little sweetness in the day. Â C’mon, fess up! Â How many of my moms out there love a little chocolate after the kids go to sleep? Â It’s an easy way to add a sweet moment to the day. Â But if you are fining that the food-sugar in your life is just too high, ask yourself, “how else can I bring sweetness to my day/life?”. Â It can be a simple as a phone call with a dear friend, a walk, a girls night out, a great book, etc. Â The options are endless, but the key component is that you remember to keep yourself on the top of your own list.
All of that and a pumpkin spice latte!
Be sure and check out the video below, and give the pumpkin spice latte a try, and then come back and let me know what you think! I love to hear your thoughts and comments, so I’ll be looking forward to hearing from you.
More Pumpkin Recipes To Enjoy:
I’d love to know if you make this (or any) recipe! Tag @clean_and_delicious on Instagram and be sure to subscribe to our mailing list to receive more healthy, delicious recipes straight to your inbox.
Pumpkin Spice Latte
Ingredients
- 1 cup almond milk
- 2 tbsp. pumpkin puree canned or fresh
- 2 tsp. maple syrup
- 1/2 tsp. pumpkin pie spice
- 1/2 tsp. vanilla extract
- 1/2 cup strong brewed coffee or 2 shots of espresso
- Fresh grated nutmeg optional
Instructions
- Combine almond milk, pumpkin, maple syrup, pumpkin pie spice and vanilla in a small saucepan over a medium low heat. Whisk everything together and as soon as the milk begins to simmer, shut off the heat and transfer the milk mixture to a blender.
- Add a cup of strong brewed coffee to the blender and blend for 10 seconds or until light and frothy.*
- Pour into your favorite mug. Top with fresh nutmeg and enjoy!
Video
Notes
Nutrition
Clean Eating Sausage, Peppers & Onions
Scroll down to watch the video!
Sausage & peppers (as we called it growing up) was another staple in the Cospito household (that’s my maiden name. Italian enough?).
Whenever we had an event or a party, my Mom would make a huge tray of sausage & peppers (with mushrooms. we always added mushrooms to our sausage & peppers.) and we would eat it on big white hoagie rolls.
And man, oh, man did I love this meal! (Side note: when I was a little girl my family would call me sausage because I liked eating sausage so much. And for some reason I thought that might be interesting enough to share with you…anyhow).
I still love this meal. So I wanted to show you guys how I lighten it up and keep it aligned with my clean & delicious ways.
The first thing to go were the rolls. Instead of the big old processed white fluffy rolls, I serve this over spaghetti squash. Not only is it delish, but its an easy way to add another veggie to the meal (because really, can we ever get enough veggies?!).
I also like to use pre-cooked organic turkey or chicken sausage. They are leaner than a more traditional link sausage and super quick and convenient to cook up. Plus they come in lots of different flavors so its easy to change it up a bit just by choosing a different flavor sausage.
And I always make sure the veggie to meat rate ratio is at least doubled in favor of the veggies.
These simple little changes are all it takes to make sausage and peppers a meal that works perfectly with my clean & delicious style.
Paleo Apple Snack Cake
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It’s official. One more day and Katie (my 1st born) will be in kindergarten (crazy! I know).
This means back to schedules, early bed times, and (gulp!) packing school lunches.
So I’ve been on a mission to come up with some yummy recipe ideas for her lunch box that are not full of refined sugars and flours yet are still insanely delicious!
I found this recipe, and decided to give it a try. Â I really didn’t change much of anything, other than cutting back on the vanilla extract (that stuff is expensive!) and adding a little sprinkle of turbinado sugar over the top (adds an unbeatable crunch).
Warm fall flavors, nice light texture, sprinkled with little bits of apple in every bite. This cake is a keeper!
This recipe will definitely be in our rotation this fall (I’m actually thinking it would also make a great base for a gluten-free carrot cake – but that will be for another day).
Anyone else getting ready to pack school lunches? If so, what are some of your clean & delicious favorites?
Paleo Apple Snack Cake
Ingredients
- 2 cups almond flour
- 1/2 tsp. kosher salt
- 1/2 tsp. baking soda
- 1/4 cup arrowroot powder
- 1 tsp. cinnamon
- 1/2 tsp. ground ginger
- 1/4 cup coconut oil melted
- 1/2 cup raw honey
- 1 egg
- 2 tsp. vanilla extract
- 1-2 medium apples cored and diced
- 2 tsp. turbinado sugar optional
- Freshly grated nutmeg optional
Instructions
- Pre heat oven to 350.
- Combine almond flour, salt, baking soda, arrowroot, and cinnamon in a large bowl and mix until well incorporated.
- In a separate bowl, combine coconut oil, honey, egg, and vanilla extract and stir to combine.
- Mix the wet ingredients in to the dry ingredients and stir until everything is just combined. Add the apples to the batter and gently stir until incorporated.
- Pour batter into a greased 9×11 pan (I brush mine with coconut oil). Sprinkle turbinado sugar over the top and dust with freshly grated nutmeg.
- Bake for 30 minutes or until it is set in the center and lightly browned on top. Cool and enjoy!
- Makes 12 servings.
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Summer Harvest Soup With Corn, Zucchini, & Tomatoes
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I love local, seasonal food.
Sure it’s higher in nutrients, better for our planet and will usually save me some money but those are not reason enough for my selfish self.
For me, the number one driver is FLAVOR.
(I mean don’t get me wrong, the prior reasons are important to me but let’s be honest – if my food met all of that criteria, and then tasted like poop, I wouldn’t be so on board).
There is just nothing like a fresh, local, seasonal ingredient at it’s peak (and if you find yourself having a hard time enjoying fruits and veggies, I challenge you to stop buying your apples from Chili and your zucchini from Mexico and see if that helps).
This soup captures the bounty of summer here in New Jersey.
Corn, tomatoes, zucchini and basil are all at their peak right now which is exactly what makes this soup so easy to pull together. You see, when you buy these types of high quality ingredients, there’s not much work for you to do. They come complete with all the flavors and textures in tact, so a simple preparation like this soup is merely providing a place for them all to land.
It’s fresh, clean, delicious and my kids gobbled it up as well. Definitely a recipe to make before the summer bounty passes by.
Turkey Stuffed Zucchini Boats
Zucchini is in full swing this time of year so I wanted to share a recipe that would show case zucchini and get us all super excited about eating it!
These turkey stuffed zucchini boats are perfect, right?
Not only do they use up a ton of zucchini but they are super family friendly (my kids love them), can be prepared ahead of time and make great leftovers. Â Whats not to get excited about?
The only catch with this recipe is that it does require a bit of preparation time, but I promise you they are super easy to make, they just ask for a bit of your effort and attention.
You can easily swap out the turkey for ground beef, bison, or chicken and if you prefer a vegetarian option, quinoa or lentils could make a great stuffing as well. Â So as always, make them work for you.
And most importantly, enjoy.
Turkey Stuffed Zucchini Boats
Ingredients
- 4 medium zucchini about 2 lbs.
- 2 tsp. extra virgin olive oil
- 1 lb. ground turkey
- 3 garlic cloves minced
- 1/2 onion chopped
- 1/2 green pepper chopped
- 1/2 cup reserved zucchini meat from the center of zucchini
- 1 tbsp. Italian seasoning
- 1 cup strained tomatoes
- 1/2 cup part skim mozzarella cheese shredded
Instructions
- Bring a large pot of water to a boil and pre-heat oven to 350.
- Slice zucchini in half lengthwise and use a spoon (or melon baller) to scoop out the center, leaving about 1/4 inch zucchini shell all around (see video for demonstration). Be sure to save the zucchini you scooped out.
- Place zucchini in pot of boilingwater for one minute.
- Heat olive oil in a large skillet over medium-high heat before adding in ground turkey. Using a wooden spoon or spatula to break the meat into smaller pieces and cook until lightly browned.
- Add in garlic, onion, green peppers, zucchini meat, Italian seasoning, strained tomatoes, salt, and pepper. Mix everything together and simmer for about 15 minutes or until the veggies are tender and all the flavors have come together.
- Place zucchini halves in a baking dish and fill each zucchini boat with about 1/2 cup filling. Top each turkey stuffed zucchini boat with 1 tbsp. shredded mozzarella cheese.
- Cover with aluminum foil and bake for 30 minutes or until the cheese has melted and everything has heated through. Enjoy!
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How To Make (Low Fat) Chimichurri
If you like pesto, than it’s pretty likely you will be a fan of chimmichuri as well.
Olive oil, parsley and garlic are the base of most chimmichuri sauces and then from there people tend to tweak it to their tastebuds. My taste buds like equal parts parsley and cilantro and a kiss of red pepper flakes.
While chimmichuri is super nutritious, it is also pretty rich (read: high in calories) since the base of this sauce is made up of extra virgin olive oil. And because I like to spread this yumminess all over everything I eat (especially when we are grilling!) I use my little c&d trick (the same one I use for my pesto) and cut the oil with water.
Not only does this make the sauce lighter but it actually makes it a little creamy, so instead of having a pool of oil on the top of your chimmichurri, you actually get a really rich, creamy consistency that is insanely delicious and (in my opinion) better than the original.
Chimmichurri is great spread on top of grilled anything (think: meat, fish, chicken, veggies, etc.). It’s also delicious mixed into some brown rice pasta, added to a grain salad, or dolloped on top of some soup.
Be sure to check out the video below and don’t forget to let me know what you think down in the comments below.
How To Make Two Ingredient Real Food Magic Shell
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I have been so crazy excited to share this video with you guys.
Seriously. I’m like a little kid.
As soon as I learned that I could make a real food version of magic shell (with only 2-ingredients) I rearranged the production schedule and squeezed this one right into the mix.
Do any of you guys have a guess of which two ingredients are needed?
Well, since I can’t really hear you guys, I’ll just tell you.
Chocolate and coconut oil.
The coconut oil is where the magic happens since coconut oil will melt when heated (or is above room temperature) and will turn solid when it’s cool or cold. So when you pour this sauce over your ice cream the coconut oil gets cold and turns itself and the chocolate into a crunchy shell.
It’s so good! And so fun to make. A must try. Really, especially if you have kids.
In the video below I poured my magic shell over some good old fashioned, organic vanilla ice-cream but if you wanted to keep it super clean, you can try some of these ice-cream recipes as well:
And if you want to learn more about coconut oil, you can check that out right here. Â Enjoy!!
Persian Cucumber Salad With Corn And Feta
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It’s kind of hard to believe that it’s been exactly one year since we moved from California to New Jersey (where I grew up).
It has been an action packed year and I’ve had all types of mixed emotions (re: swearing we made a mistake during the midst of winter!) but when all is said and done coming back to ‘The Jerz’ was the right choice.
It’s so awesome to be back with friends and family, enjoying the seasons, and sharing all of my favorite childhood memories with my kids.
But in the name of our 1-year moving anniversary, I just had to make a dish that reminded me of our 12 years in LA.
This simple, crunchy, fresh cucumber salad was something my hubby and I used to order from one of our favorite restaurants in California. They would have this on the menu every summer and I just couldn’t get enough of it so I had to go home and try to recreate it myself.
This is the kind of salad you will want to bring to every bbq, picnic, and cookout you go to this summer. Think about it, ‘cucumber + corn + feta + avocado + kalamata olives + fresh lime juice’ I mean really, need I say more?
The real secret weapon are the persian style cucumbers because they are so, so, so crunchy and refreshing (they are the little guys with no seeds inside – they always have them at Trader Joe’s). So it’s definitely worth the effort to seek them out.
And if you like a little heat to your salad, a bit of diced jalapeño would be great here too (but I’m keeping it PG so my kids can’t use ‘the spicy excuse’ as a reason not to try it).
So give it a try and let me know what you think! Â And if you want the step by step, check out the video below.
How-To Cook Your Beet Greens
I love giving love to under-loved veggies.
And let’s be honest. Beet greens are under-loved.
I think part of the problem is that many people do not realize you can eat them. They simply do not know that beet greens are edible (and insanely delicious).
But rest assured, unlike rhubarb (which has poisonous leaves), beet greens are totally safe, completely edible, and extremely yummy.
You can prepare your leaves much like you would kale. Simply pull the leaves off of the stem, give them a rinse and chop them up. Then you just sautee them in your favorite cooking fat (I went with butter since the first time I ever had beet greens they were cooked in butter) but coconut oil and olive oil would also be delish. Once they are wilted down they are done.
They taste a lot like spinach or swiss chard and their texture becomes almost velvety once they are cooked up.
One bunch of greens won’t provide you with more than a snack but if you had a few bunches of beet greens this would make an awesome side dish to any type of meat, chicken, or fish.
And if you want to learn more about beets in general, check out some of the basics here:
Simply Sauteed Beet Greens
Ingredients
- 2 tsp. butter
- 1 clove minced garlic
- 1 bunch beet greens stemmed and cut into thin ribbons
- Salt and pepper to taste
Instructions
- Wash, stem and slice beet greens into thin ribbons.
- Heat a medium size non stick saut pan over a medium-high heat and melt your butter.
- Once the butter has melted toss in the garlic and cook for 30 seconds before adding you beet greens. Gently toss the garlic and beet greens in the melted butter and season with salt and pepper.
- Once the beet greens have wilted, they are done. Remove from the heat and enjoy!
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How-To Roast Beets
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Roasted beets are all the rave around here (I love steamed beets as well!). Â They are crazy easy to make, insanely delicious, and my kids are happy to eat them as well. Â This combination is all I need to add something to the ‘rave’ category in my house.
Usually, I treat beets like a ‘head-start’ ingredient. I make them on the week end and then chop them up and store them in the fridge so I can add them to salads during the week.
I love them on a quick arugula salad or in a simple quinoa salad. But don’t let this distract from the simplicity of eating them warm right out of the oven with a drizzle of your best extra virgin olive oil and some salt and pepper.
Oh! And if you are interested in learning ALL of the ins and outs of the beautiful, bodacious beet, be sure to check out my Beet 101 here.
Almond Dijon Coated Tilapia
I’m really trying to get some fish on my menu at least once a week. It’s so easy to make and is perfect for a weeknight meal because it cook so quickly (plus both of my kids love it).
Personally, I love a lightly breaded and pan seared piece of fish for dinner so I thought, why not try it with some almond flour in an attempt to create a quick, easy, gluten free dinner idea (a request I receive pretty often).
It worked out perfectly and was absolutely delicious.
If you are not worried about gluten you can easily swap in some white whole wheat flour for the almond flour and call it a day.
I love serving this with some simple side veggies like this roasted asparagus or these 5-minute lemon and garlic brussel sprouts. Â Enjoy!
Creamy Red Potato Salad
Enliven your summer meals with Creamy Red Potato Salad! This summer staple is easy to make with red potatoes, crunchy celery and red onion, hard boiled eggs, tossed in a tangy Greek yogurt and mayonnaise dressing flecked with fresh parsley. It pairs well with everything from burgers to grilled chicken and makes a great picnic side with sandwiches.
There are a lot of potato salad recipes out there, but I modestly think this creamy red potato salad recipe is the best!
I know it’s super easy to stop at the deli and pick up a container of ready-made potato salad, and I’ve done just that plenty of times, but trust me, you want to learn how to make your own. Homemade is so much better! In addition, when you make it at home, you’re in control of the ingredients. To keep this dish lower in fat and give it a boost of protein, I like to use mostly Greek yogurt with just 1 tablespoon of mayo. You can also use ALL yogurt or ALL mayo (or really any ratio of the two).
While potato salad takes a little time to prepare, there’s nothing difficult about it, and the result is so delicious. Try it today!
Ingredients needed
Get ready to fall in love with the textures and flavors in this potato salad recipe. From the creamy dressing to the tender potatoes and crunch from the celery, every bite is better than the next. Here’s what you’ll need to make it:
- Small red potatoes. I love to use baby red potatoes for this recipe, because they have thin skins, so you don’t have to peel them. They also hold their shape really well without getting mushy, even when cooked.
- Diced red onion. Other types of onion are fine, too. I like a sweet onion so the taste isn’t overpowering.
- Diced celery. A classic ingredient in potato salad, celery provides lots of crunch.
- Greek yogurt. The secret to lightening up a creamy potato salad is to swap out all or most of the mayo with some plain Greek yogurt. This will help you cut back on calories and fat, while adding in a good dose of protein.
- Mayonnaise. I recommend using a high-quality mayo that’s made with avocado or olive oil in place of vegetable or seed oils.
- Red wine vinegar. Just a kiss of red wine vinegar to get that ‘tang’ we all love so much from the mayo.
- Hard boiled eggs. Adds texture and extra creaminess.
- Fresh parsley. For extra color and fresh flavor. Feel free to sub with fresh dill or chives.
- Salt & pepper. Staples in almost every recipe to really make the flavors shine.
How to make this recipe
This salad makes a great addition to almost any summer grilling menu, so get your grills fired up and follow just a few simple steps.
Full, printable recipe at the bottom of the page.
- Cook potatoes. Cut potatoes into quarters and transfer to a medium pot. Add cold water to cover the potatoes by about an inch. Bring to a boil over high heat, then lower to simmer until the potatoes are fork tender. Drain any excess water and allow to cool a bit.
- Boil eggs. While potatoes are cooking, boil the eggs. Place the eggs into a small pot and cover them with cold water. Bring to a boil, and once you have a rolling boil, remove from heat, cover with a lid and let them sit in the pot for 9 minutes. Carefully pour out the hot water, add in cold water and then a few big handfuls of ice cubes as well. The cold water and the ice will make them super easy to peel.
- Combine ingredients. Place cooled potatoes in a large bowl and add onion, celery, yogurt, mayonnaise, vinegar, salt and pepper. Stir to mix well. Once cooled, peeled and chopped, gently mix in the hard boiled eggs and parsley.
- Serve. Serve at room temperature, or to serve chilled, refrigerate salad for at least 2 hours. Adjust seasonings and enjoy.
Fire up your grill and enjoy homemade potato salad as a perfect accompaniment to grilled chicken, salmon or burgers, hot dogs, or brats. And don’t forget the coleslaw!
Tips for recipe success
- It’s your choice on whether or not to peel the potatoes. Red potatoes have a very thin skin, so I just clean them really good and never peel them. If you decide to peel the spuds, do so post-cooking. It’s much easier.
- Salt the boiling water for extra tasty potatoes.
- After boiling, drain the potatoes well. Any excess water will add unnecessary moisture to the dressing, which will result in a watery salad.
- Let the potatoes cool slightly before you toss them together with the dressing. Combining hot potatoes with the dressing will cause the potatoes to sweat, also resulting in a watery salad.
Customize this dish
Everyone has their favorite ingredients that make up a good red potato salad. Here are a few additions and variations you may want to try:
- Use different potatoes. Everyone has a different opinion about the best potatoes for potato salad! I say use whichever you love — Yukon Golds, Russets, red potatoes — all will work.
- Add bacon. Bacon is always good with potatoes!
- Pickle relish. Try adding in about 1/4 cup chopped sweet pickles or dill pickles to the salad.
- Mustard. Many people enjoy either yellow mustard or dijon mustard in their potato salad. If you’d like to give it a try, add a couple of teaspoons to this recipe.
- Change up the mayo. If mayonnaise is not your thing, simply leave it out and use all plain Greek yogurt instead.
Make ahead ideas
Cook the potatoes and eggs, chop up the celery and onion, make the dressing, and so on. Refrigerate the ingredients separately overnight until you’re ready, and then simply stir everything together.
Or prepare the recipe completely, cover it well, and refrigerate overnight. It’s just as good the next day!
Storage tips
Homemade potato salad will keep three to five days in an airtight container in the refrigerator. Potato salad does not freeze well.
If your potato salad has set out for over two hours (at a picnic or potluck), it should be discarded. Don’t take a chance with food poisoning.
More summer salads
You’ll love these healthy delicious summer salad recipes and they’re perfect for picnics! Try:
- Healthy Macaroni Salad
- Mediterranean Chickpea Salad
- Easy Greek Salad
- Italian Pasta Salad
- Strawberry Spinach Salad
- Tuna Pasta Salad
- Tomato Cucumber Avocado Salad
If you make and enjoy this Red Potato Salad recipe, be sure to leave a comment and ★ rating below letting me know how they turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).
Creamy Red Potato Salad
Ingredients
- 2 pounds small red potatoes
- 2/3 cup diced red onion
- 2/3 cup diced celery
- 1/2 cup plain Greek yogurt
- 1/2 cup mayonnaise
- 2 teaspoons red wine vinegar
- 4 large hard boiled eggs chopped
- Handful fresh chopped parsley
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
Instructions
- Cut potatoes into quarters and put into a medium pot. Add enough cold water in the pot to cover the potatoes by an inch or so. Bring to a boil over high heat and simmer until the potatoes are fork tender (about 5 more minutes after boiling).
- Place potatoes in a large bowl and add onion, celery, yogurt, mayonnaise, vinegar, salt and pepper. Stir until everything is mixed well.
- Gently mix in hard boiled eggs and parsley. Adjust seasonings and enjoy!
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How To Make Almond Flour
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Homemade almond flour is a lot easier to make than you might think, especially if you are already in the habit of making homemade almond milk.
Technically speaking, all you have to do is dry out and grind up the almond pulp (aka the fat + protein) that is leftover once you soak your almonds and strain out the milk.
Almond flour is a great alternative for anyone who has gluten sensitivities (since it is gluten free). It is also high in protein and low in carbs making it a popular choice in the ‘paleo world’ and popular amongst those on a low carb diet.
While almond flour is rich in nutrients, it is also extremely energy dense (read: high in calories) so when all is said and done you want to look at your own dietary-nutritional goals and make it work for you.
As for me, I always have some on hand because I make it every time I make my almond milk (which is pretty much every week). I like using it in pancakes or baked goods and sometimes even to bread some fish or chicken. If you need some inspiration on how to use your almond flour, be sure to check out Elana’s Pantry, she has by far the most comprehensive resources for almond flour and the most delicious, drool worthy recipes as well.
This recipe is based on 1 cup of raw almonds and yields about 1 cup of almond flour. I like storing my almond flour in the freezer to get the longest shelf life, but be sure to bring it to room temperature before using, simply to save your sanity from having to break up frozen clumps of almonds.
Enjoy!
Whole Wheat Chocolate Chip Scones
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My general rule of thumb when it comes to baked goods is to either find the best, artisanal, local, freshest, amazing bakery in your area, or make it yourself.
If your going to do it, do it right and don’t waste your time with pre-packed baked good that were made with no love and could last on the shelf for 5-years if need be.
These scones are a slightly lighter version of a chocolate chip scone my family and I fell in love with this past winter. We buy them from Sook, an amazing french pastry shop in the next town over which may or may not have played a role in my winter weight gain (I’m not pointing any fingers).
I think it’s fair to say I’ve developed some habits over the winter that are going to need a bit of breaking. Eating scones and drinking lattes every time I’m cold and wanting extra comfort being at the top of the list.
So I made a new deal with myself (inspired by Michael Pollan) that I could enjoy a chocolate chip scone as often as I was willing to make them (which in my case is probably still to often, but you guys know how I feel about baby steps).
I did try to lighten them up a bit by swapping out the cream for 2 % milk and adding a few extra nutrients by using white whole wheat flour in place of white flour. Making these changes does result in a more cake like texture when it comes to your scone, but my family and I did not mind one bit.
If you make these, you will notice that the batter is very sticky, but don’t let that stop you from moving forward with the recipe. Sure it can be a little messy, but that’s where they get all their charm.
Hope you get to give them a try and then all you mamas have an awesome Mothers Day!