Smoky Black Bean & Sweet Potato Casserole

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Colder weather calls for warm winter dishes that offer tons of great flavor and health benefits. I think casseroles have gotten a bad rap for being too heavy or rich. That’s what inspired me to create this dish. Both gluten-free and vegetarian, this recipe has both smoked mozzarella cheese and smoky paprika to liven it up. Like a little spice? Well we’ve got that covered too! You’ll definitely want to print this recipe and make this dish!

Ingredients

cooking spray
2 tbsp olive oil
1 medium onionfinely diced
2 lbs sweet potatoespeeled and cut into 1/4 inch cubes
28 oz can fire roasted diced tomatoeswell drained
15 oz can black beansrinsed and drained
3 cups smoked mozzarella cheeseshredded
1 tbsp smoked paprika
⅛ tsp cayenne powder
3 cloves garlicfinely minced
Celtic sea salt and fresh cracked black pepper to taste
1 green oniondiced finely (garnish)
⅓ cup plain Greek yogurt(garnish)

Directions

Arrange rack in the middle of the oven and heat to 400 degrees Fahrenheit.

Coat a 9×13 inch baking dish with cooking spray and set aside.

Heat the olive oil in a large pan over medium heat. Add the onion and cook for 8-10 minutes or until softened and translucent. Add the sweet potatoes and cook until heated through, about 5 minutes. Transfer mixture to a large bowl.

Add the black beans, drained tomatoes, 1 cup of mozzarella, garlic, smoked paprika, cayenne powder, sea salt, pepper (to taste) and stir to combine. Transfer contents to a baking dish evenly. Sprinkle remaining 2 cups of cheese over the top evenly.

Spray large sheet of aluminum foil and place greased-side down over the dish and cover tightly. Bake for approximately 30 Minutes. Uncover and bake until sweet potatoes are tender and the cheese is browned and bubbly on top.

Take out of oven and let cool for 10 minutes before serving.

Serve on a plate and top with green onion and Greek yogurt.

NOTES: This makes great leftovers if stored in an airtight container for up to 5 days.

Pumpkin Gingerbread

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Did someone say pumpkin and gingerbread in the same sentence? That’s right, this combination offers a healthy twist that includes a good source of fiber and tons of nutrients.

Ingredients

1 egg
2 ½ tbsp canola oilyou can use applesauce instead
¼ cup molasses
¼ cup brown sugar
2 tbsp almond milk
⅓ cup canned pumpkin
1 cup flour
1 tsp baking powder
½ tsp cinnamon
¼ tsp grated gingerif using powdered ginger, measure 1/2 tsp

Directions

In a medium bowl, beat egg and oil until combined.

Add milk, brown sugar, molasses, and pumpkin and beat with hand mixer until well combined and set aside.

In separate bowl sift flour, baking powder, baking soda, cinnamon, and ginger. Add to wet ingredients and slowly add flour, incorporating dry ingredients slowly.

Use hand mixer to fully incorporate ingredients until smooth.

Grab a loaf pan, 6.25” x 3.75” and spray with cooking spray.

Bake at 350 degrees for 40-45 Minutes. Check around the 30 minute mark to make sure everything looks good and the loaf is stiffening up. Continue baking and checking with a toothpick tester until it comes out clean.

NOTES: Double or triple the recipe and use cupcake tins and substitute the canola oil with apple sauce and add ½ tsp. of pumpkin spice seasoning. Once cool, you can label a large Ziplock bag and fill with the cupcakes. They make a great grab-and-go snack or breakfast option.

Roasted Butternut Squash and Sage Soup

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Cozy soup season is in full swing! Warm up with a cup of this sweet and savory Roasted Butternut Squash, Apple, and Sage Soup. Save time by prepping this soup ahead. 

Ingredients

2 tbsp unsalted butter
2 tbsp olive oil
1 medium oniondiced
1 butternut squash (about 2 lbs)peeled, seeded, cubed, and roasted
4 applescored, chopped, and roasted
2 tsp salt
1 ½ tsp ground cumin
½ tsp ground coriander
½ tsp ground ginger
¼ tsp cayenne pepper
¼ tsp fresh sagecan use dry if fresh not available
¼ tsp pepper
2 cups low sodium brothchicken or vegetable

Directions

Pre-heat oven to 400 degrees and line a baking sheet with foil.

Grab your prepared bag of squash and apples from the fridge. Pour in olive oil, salt and pepper. Seal the bag, shake, and mix together to coat evenly.

Spread squash and apples on baking sheet in an even layer and roast for 25-30 Minutes or until tender with a fork.

In large soup pot, over medium heat, add butter and add onion. Cook until onion is translucent, about 5-6 minutes.

Add low-sodium broth, cumin, coriander, ginger, cayenne pepper and fresh sage and stir.

Add roasted squash/apple mixture to the pot and begin pureeing with a hand held blender until smooth.

Stir butter in until creamy. Season with salt and pepper, to taste.

Serve in a bowl and garnish with chopped sage.

NOTE: This is a perfect soup for a large mug as a side to the main course or it can stand alone in a bowl with some crusty bread and butter on the side. 

Healthy Oat Cookies

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If you are always on the go with little time to eat a full meal, grab a few of these healthy cookies and toss in your bag. They make a great anytime snack and provide fiber, protein, and nutrients your body needs to keep going.

Ingredients

2 cups gluten-free rolled oats
2 cups gluten-free oat flour
¾ cup raisins
½ cup hemp seeds
¼ cup chia seeds
2 tsp baking powder
2 tsp cinnamon
2 tsp fresh orange zest
½ tsp salt
¼ tsp nutmeg
1 cup applesauce
½ cup pure maple syrup
½ cup semi-sweet chocolate chips

Directions

Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.

Grab a large bowl and combine all dry ingredients. Stir until combined.

Zest 1 medium orange and add to mixture. Stir in semi-sweet chips, raisins, applesauce and maple syrup.

Use a spoon or small cookie scoop to drop dollops (about 1 Tbsp. each) onto baking sheet. Gently press down to make cookie shape. Bake until golden brown, about 14-15 minutes.

Remove from heat and transfer to cooling rack. Once cookies have completely cooled, package in servings of two cookies each.

NOTES: You can swap maple syrup with raw honey or chocolate chips for carob chips. Even switch up the fruit by swapping raisins for finely chopped dried apricots or dates. It just really depends on the level of sweetness you want and what you have on hand.

Ginger Roasted Salmon

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There are several health benefits of salmon. A fatty fish, loaded with nutrients that is tasty, versatile and widely available no matter where you live. This fish is rich in omega-3 fatty acids and a great source of protein.

There are several ways you can incorporate this fish into your diet. My favorite way to cook salmon is to roast it in the oven alongside broccoli flowerets and serve as is or on top of a serving of brown rice or quinoa.

Ingredients

1 tbsp toasted dark sesame oil
1 tbsp reduced-sodium tamari soy sauce
1 tbsp rice vinegar
1 tbsp fresh grated ginger
1 tbsp fresh grated garlic
1 tbsp molasses
8 cups large broccoli floretsabout 1 lb
1 ¼ lbs wild salmoncut into 4 portions
2 tsp toasted sesame seeds
Celtic sea salt and fresh cracked black pepper to taste

Directions

Preheat oven to 425 degrees. Coat a baking sheet with cooking spray (make sure it has a rim around all sides to avoid the glaze from dripping off sides).

Grab a medium size bowl and whisk oil, tamari, vinegar, ginger, garlic and molasses. Taste and add salt and pepper as needed. Set aside.

Roast broccoli for 5 minutes. Move it to one side of the pan and place salmon on other side. Brush 2/3 of the glaze over the salmon on both sides. Roast until the salmon is just cooked through, about 8-10 minutes more.

Take sheet out of oven and let rest. Place salmon and broccoli on plate and drizzle reserved glaze over the top. Serve with a bed of brown rice or quinoa.

NOTES: I will sometimes steam baby bok choy as an alternative veggie if it’s available at my grocery store.

Chili-Cheese Party Nachos

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Two of my favorite food staples are corn tortilla chips and Jalapenos. More often, than not, the phone rings and before I know it, family and friends are headed to my house to watch a game and eat. Chili-cheese nachos are a quick go-to meal that takes only 30 minutes to prepare. I’ll let you in on a little secret I have been known to make an extra batch of this health chili and freeze it so that when the phone rings all I have to do is thaw and warm on the stove top, saving even more time!

To make it fun, (and keep yourself out of the kitchen when company arrives) I prepare all the toppings ahead of time. Grab a few bowls and fill with various toppings for your guests to add to their nachos.

Ingredients

1 lb lean organic ground beef
1 can black beansrinsed and drained
¾ cup white onionfinely chopped
¾ cup red bell pepperfinely chopped
6 cloves garlicfinely chopped
2 tbsp chili powder
1 tbsp ground cumin
2 tsp dried oregano
14 oz can diced tomatoes
¼ cup water
8 oz corn tortilla chips
2 cups cheddar or pepper jack cheeseshredded
Toppings:
chopped white onion
sliced jalepenos
sliced avocados
chopped tomatoes
chopped cilantro leaves
low-fat plain Greek yogurtor light sour cream

Directions

Preheat oven to 350 degrees.

Cook hamburger, onion, bell pepper, garlic and spices in a large skillet over medium-high heat, about 8-10 Minutes. Once meat is broken up and brown, stir in diced tomatoes with juice and water. Simmer for 5 minutes. Add black beans and stir to incorporate evenly.

Cover 2 baking sheets with parchment or aluminum foil and layer trays with chips. Top chips with chili and sprinkle with cheese over the top. Bake until cheese is melted, about 7 Minutes.

Place pot warmers on table and take baking sheets out of oven and place a top to protect table from the heat.

Place plates and serving spoons for each of the toppings on the table and guests can create their own nachos to their liking. Enjoy!

NOTES: If you are using a batch of chili previously frozen, thaw in a skillet over medium-high heat, about 10-12 Minutes. Break up into chunks. Add ¼ cup water or low sodium beef broth to reconstitute the meat. Follow all other steps as written.

Crispy Roasted Chickpeas

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If you are looking for a healthy snack alternative that still has the crunch and flavor you love, try making these super simple roasted chickpeas. Not only are these little legumes packed with protein and nutrients, they are packed with fiber and low in fat!

Ingredients

15 oz can of chickpeas
1 tsp olive oil
¼ tsp salt
¼ tsp garlic powder
¼ tsp chili powder

Directions

Preheat oven to 400F. Grab a baking sheet and spray with non-stick spray.

Drain and rinse a 15oz. can of chickpeas/garbanzo beans. Thoroughly pat dry. Discard any skins that are removed as you dry them.

Layer beans out on baking sheet. Bake for 15 Minutes.

Rearrange beans on sheet by gently shaking the sheet (using oven mitt). Bake until browned, about 15-25 Minutes.

Transfer beans to a medium bowl. Drizzle olive oil and seasoning over beans and toss to coat.

Let cool before serving and enjoy!

NOTES: If you like snacks spicy, add cayenne powder to taste.

Huevos Rancheros

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Looking for a quick breakfast packed with flavors that are sure to wake you up first thing in the morning? This simple Huevos Rancheros recipe is the perfect start to your day.

Ingredients

1 corn tortilla
2 tbsp black beanssmashed
1 egg
1 tsp cilantro leaveschopped
¼ tsp chili powder
¼ tsp ground cumin
2 cherry tomatoeschopped
1 tsp lime juice
¼ tsp smoked paprika
¼ tsp jalapenofinely chopped
1 tbsp avocadosmashed
¼ cup mixed greensfinely chopped
1 tbsp cotija cheese
salt and black pepper to taste

Directions

Place a medium skillet over medium heat. Coat both sides of the tortilla with cooking spray and a pinch of chili powder. Cook for 30 seconds on each side and place on a plate.

Pull the skillet away from the heat and coat with cooking spray.

Return skillet to stove, add beans, all spices, and lightly smash beans. Cook for 2 minutes.

Pour the beans over the tortilla. Wipe skillet out and place back on the stove. Coat the skillet with cooking spray. Cook egg until the yolk is set. Slide the egg on top of the beans.

In a small bowl, toss greens, lime juice, cilantro, jalapeno, and tomatoes. Top beans with mixture, add avocado smash, and season with salt and pepper to taste.

Top with cotija cheese. Enjoy!

NOTES: Running short on time, use your favorite salsa instead. Enjoy the heat? Add more jalapeno (with seeds) and top with your favorite hot sauce.

Grilled Fish Tacos with Peach Salsa

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Kick ‘Taco Tuesday’ up a notch this summer with this healthy fish taco and peach salsa recipe.

Ingredients

For the salsa:
15.25 oz peach halvesdrained, rinsed, and chopped, about 1 cup
½ cup red bell pepperfinely chopped
¼ cup red onionfinely chopped
1 whole jalapeno pepperrinsed and finely chopped
1 tbsp fresh cilantro leavesfinely chopped
2 tsp fresh squeezed lime juice
For the fish:
4 tilapia filletsabout 1 lb
1 tbsp chili powder
¼ tsp low-sodium taco seasoning
1 tsp ground cumin
8 6 inch torillaswarmed

Directions

For the salsa: In a medium bowl, add peaches, bell pepper, onion, jalapeno, cilantro, and lemon juice. Cover and refrigerate until ready to use.

For the fish: Heat grill or grill pan over medium-high heat. Pat fish dry with paper towels and transfer to a plate.

In a small bowl, stir in chili powder, taco seasoning, and cumin.

Rub fish with spice mixture thoroughly.

Place fish on hot greased grill grates (or pan over stove).

Cook 4 minutes on one side and flip over on opposite side to finish off, another 4 minutes.

Remove fish from pan and place on cutting board. Thinly slice.

Fill each tortilla with ½ fish fillet and 1/3 cup salsa.

Blueberry Whole-Grain Coffeecake

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Switch up your morning routine this delicious coffeecake packed with blueberries that are loaded with antioxidants, vitamin K and fiber along with many other important micro nutrients. This dish is also great for brunch.

Ingredients

½ cup skim milkor almond milk
1 tbsp white vinegar
2 tbsp canola oil
1 tbsp vanilla extract
1 free range egg
⅓ cup packed brown sugar
1 cup whole-wheat pastry flour
½ tsp baking soda
½ tsp cinnamon
⅛ tsp Celtic sea salt
1 cup frozen organic blueberries
¼ cup low-fat granolaslightly crushed

Directions

Heat oven to 350 degrees. Spray an 8-inch round cake pan with cooking spray and coat with whole-wheat flour.

In large bowl, mix milk, vinegar, oil, vanilla, egg and brown sugar until smooth. Stir in flour, baking soda, cinnamon and salt until moistened.

Fold in half of the blueberries into the batter.

Spoon into the prepared pan. Sprinkle with remaining berries and top with granola.

Bake 25-30 Minutes until golden brown. Use toothpick and insert into the center of the cake. If it comes out dry and clean, it is done. If it comes out wet, you may need a few extra minutes.

Take out of oven and place on cooling rack for 10 Minutes. Cut slices and serve warm.