Berry Overnight Oats by Stephanie Olzinski, RDN

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Who thought such a little tiny seed could produce such an amazing abundance of nutrition like fiber, omega-3 fatty acids and antioxidants. Add a few other key ingredients and you’ve got yourself a serving of berry overnight oats that’ll wake those taste buds up first think in the morning!

Ingredients

¼ cup rolled oats
½ cup regular or plant milk
¼ cup plain non-fat Greek yogurt
1 tsp chia seeds
⅛ tsp cinnamon
¼ cup blueberries

Directions

Combine oats, milk, and chia seeds and stir well.

Sprinkle cinnamon, add blueberries, and place the Greek yogurt on top of the mixture.

Keep the oats in the fridge overnight so that the mixture can soak up the liquid. Add other toppings as desired.

Notes: The oats can be eaten cold or heated up when ready to eat.

Vanilla Blueberry Pancakes by Stephanie Olzinski, RDN

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Everyone’s heard that breakfast is the most important meal of the day, but some may not know why or what they should be eating before they head out in the morning. While cereal, bagels or toast may do the trick to fill you up in a hurry, these high carbohydrate foods will lead to high blood sugar levels that drop quickly, leaving you tired and hungry again. We’ve come up with a recipe that is high in protein that will help stabilize your blood sugar and leaves you feeling fuller longer. Add some blueberries that are packed with healthy antioxidants, low in calorie and that adds a natural sweetness and you’ve got yourself a winning breakfast!

Ingredients

1 ¼ cups whole wheat pastry flour
2 scoops vanilla protein powder
1 tbsp baking powder
½ tsp sea salt
1 ⅓ cups milk of choice
2 tbsp plain non-fat Greek yogurt
1 cage free egg white
2 tsp vanilla extract
½ pint fresh blueberriesyou can use frozen as well

Directions

In a large bowl whisk together the flour, protein powder, baking powder, and salt.

In a smaller bowl whisk together the milk, Greek yogurt, egg white, and vanilla extract.

Add the wet ingredients to the dry and whisk together until smooth.

Gently fold the blueberries into the pancake batter with a rubber spatula.

Using a 1/4 cup measurer, add the batter to a hot prepared non-stick griddle or skillet.

Cook the pancakes on the first side until small bubbles form on top, then flip over and cook on the other side for another couple minutes. Place 3 pancakes on a plate and enjoy!

Notes: You can serve pancakes as is or you can reserve some of the fresh blueberries from the batter and use them to make a blueberry sauce by packing them in a sauce pan and heating slowly until softened and slightly thick. Just top your pancakes with a couple tbsp. of fruit and serve.

Berry Carrot Smoothie

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The best way to start off your day is with a healthful smoothie packed with antioxidants and plenty of protein to help keep your body fueled for the day ahead. Whether you use milk, coconut milk, soy milk, low fat Greek yogurt and or protein powder to name a few, you are going to get a complete meal in a quick ‘grab and go’ drink.

Ingredients

½ cup blackberries
½ cup raspberries
½ cup strawberries
¼ cup shredded carrots
1 tbsp hemp seeds
½ cup milkvanilla almond milk works great
½ cup scoop protein powder
1 tbsp almond butter
1 cup ice

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk or water) as needed to blend everything smoothly.

Place in a ‘to go’ smoothie container or in your favorite glass with a metal straw.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.

Healthful Lentil Soup

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So, this kitchen contraption known as a pressure cooker has become a pretty popular thing these days. It makes food super-fast, which is great when you are always on the run. It’s also perfect for that one recipe that would normally take 7-8 hours to cook, but you just don’t have that time and still crave the meal. Lentil soup is perfect this time of year. It’s warm and goes great with a side of cornbread, your favorite breadsticks or just by itself. Did you know lentils are a good source of cholesterol-lowering fiber? Not only do they help lower cholesterol levels, they help manage blood-sugar disorders due to the high fiber content. Fiber helps prevent your blood sugar levels from rising after a meal. Lentils are also packed with protein, iron and B vitamins. This is a must make-recipe so let’s get started.

Ingredients

1 medium yellow onionfinely diced
3 carrotspeeled and diced
2 celery ribspeeled (to remove the strings) and diced
6 garlic clovesminced
6 cups vegetable brothyou can also use chicken broth if preferred
2 cups dry brown lentilsrinse and let dry on clean towel
15 oz canned diced tomatoes with liquid
1 tsp Italian seasoning
1 tsp Celtic sea salt
1 tsp fresh cracked black pepper
1 tsp smoked paprika
1 tsp ground cumin
15 oz canned cannellini beansrinsed and drained
2 cups fresh chopped kale leavesremove the ribs before chopping
1 inch diameter Parmesan rind
fresh parsley leaves chopped for topping
fresh Parmesan cheesegrated for topping

Directions

Add 6 cups of broth to your pressure cooker. Then add the onion, carrot, celery, kale, garlic, lentils, diced tomatoes with liquid, Parmesan rind and all herbs/spices.

Cover and seal your pressure cooker and set it to manual 15 minutes high pressure.

It will take about 20 minutes to come to pressure and then 15 minutes for the active cook time – a total of 35 Minutes.

Once the timer beeps, carefully quick release the pressure and allow to depressurize before you touch anything. Safely remove the lid and add the cannellini beans. Allow beans to come to the temperature of the soup, about 5 minutes.

Pull out the Parmesan rind. Give the soup a quick stir and ladle into your favorite bowl or cup. Top with fresh parsley and fresh grated Parmesan cheese.

Notes: This is a vegetarian dish as is, but you can certainly add chicken to this for added protein. It’s also great if ladled over a ½ cup of cooked white/brown rice or quinoa.

Keto Low Carb Pumpkin Cookies

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Did you know that pumpkin is loaded with nutrients that are great for your health and skin? High in carotenoids like beta-carotene, which our bodies turn to Vitamin A, studies have shown that these carotenoids can act as a natural sunblock. They can also help protect skin cells against damage from harmful UV rays. Pumpkin also has a lot of Vitamin C. Your body needs this in order to make collagen which is a protein that keeps your skin and bones strong and healthy. Did you ever think a cookie would be able to provide this many nutrients in such a satisfying way? As your making this delicious recipe, just think about all the health benefits your getting from this winter squash.

Ingredients

For the cookies
¼ cup unsalted butter
½ cup powdered Erythritol
½ cup organic pumpkin puree
1 egg
1 tbsp vanilla extract
3 cups blanched almond flour
2 tsp cinnamon
2 tsp pumpkin spice
½ tsp nutmeguse freshly grated if possible
½ tsp baking powder
¼ tsp sea salt
For the frosting (optional)
6 tbsp powdered Erythritol
¼ cup heavy cream
¼ tsp vanilla extract
¼ tsp pumpkin spice

Directions

Preheat the oven to 350 degrees Fahrenheit. Line two baking sheets with parchment paper.

Grab a large deep bowl and add the butter and Erythritol. Beat until fluffy and fully incorporated.

Add the pumpkin puree, egg and vanilla and beat for 2 to 3 minutes or until blended.

Gently add in the almond flour, cinnamon, nutmeg, pumpkin spice, baking powder and sea salt and mix for another 1 to 2 minutes. Scrap the sides of the bowl and give the mixture one last blend to be sure all ingredients are fully incorporated. (At this time, I like to place a clean kitchen towel over the dough and set in the fridge while I clean up the kitchen. This gives the dough a chance to chill up a bit so when the cookies bake, they don’t become to flat and loose their shape).

Take the bowl of dough out and grab a medium cookie scoop. Scoop balls of dough and release onto your lined cookie sheet about 2 inches apart from each other. You may slightly flatten cookies with the back of a spoon or use the bottom of a drinking glass. Repeat until all cookies are ready for the oven.

Bake cookies for 15-20 Minutes until golden brown.

Next, make the frosting. Use a small bowl and whisk the ingredients until smooth. If too thick, add a teaspoon of cream at a time until you get a spreadable consistency and set aside.

When the cookies are done, take them out of the oven and allow them to cool to room temperature.

Spread a teaspoon of frosting on top of each cookie and spread in a fun pattern (I usually swirl mine). Sprinkle a little cinnamon on top if you’d like and enjoy!

Notes: Since making these, I have been asked to make more than just one batch (trust me, they will fly off the cookie platter before you set it down to serve your guests). Best bet is to double batch these and freeze some for later. That way you have them on hand when anyone needs a pumpkin spice fix!

Roasted Brussels Sprouts with Cranberries

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Not only are these leafy vegetables in season right now but they’re low in calories and high in many nutrients such as fiber, vitamin K and vitamin C. Did you know that these little cruciferous vegetables may help maintain healthy blood sugar levels? This is likely due to their high fiber content. This recipe is simple to make and is a crowd pleaser!

Ingredients

1 lb Brussels sproutstrimmed and cut in half
2 tbsp olive oil
2 tbsp balsamic vinegar
⅓ cup dried cranberries
¼ tsp black pepper
non-stick cooking spray

Directions

Preheat oven to 400F. Spray a baking sheet with cooking spray.

In a medium bowl, add remaining ingredients and mix well.

Pour Brussels sprouts on baking sheet.

Bake for 25-30 Minutes; toss once during baking.

To plate this dish, grab a large plate that has a lip on the sides so it’s almost a serving bowl. Gently pour everything into the bowl and serve with a nice large spoon on the side.

Notes: If you plan on bringing this to a holiday potluck, make a double batch of this recipe. It’s fun to make holiday themed recipe cards to set alongside the dish so that if anyone loves it and wants to make it at home, all they’ll have to do is grab a recipe card.

Inspired by: <a href="https://www.diabetesfoodhub.org">www.diabetesfoodhub.org</a>

Asian Baked Turkey Meatballs

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With the temperatures dropping and the holidays just around the corner, you may be sorting through your recipe collection, looking for that ideal autumn appetizer for your upcoming get-together. No need to fret—we have a scrumptious and straightforward appetizer recipe that blends sweet and spicy flavors, guaranteed to please your guests.

Ingredients

For the meatballs
1 lb ground turkey
⅓ cup white onionfinely diced
1 large egg
¼ cup white whole wheat flour
⅓ cup rolled oats
1 tbsp sriracha
¼ tsp salt
¼ tsp pepper
1 tbsp garlicminced
1 green scallion, finely choppeduse for garnish
1 tbsp toasted sesame seedsuse for garnish
For the sauce
¼ cup soy saucean alternate is coconut aminos
2 tbsp srirachaif you like it hot, add more
2 tbsp red chili paste
2 tbsp honey

Directions

Prep the meatballs

Preheat oven to 400 degrees Fahrenheit. Spray a baking sheet with cooking spray and set aside.

Grab a large bowl and place ground turkey and the rest of the ingredients in. Mix until combined. You don’t want to over mix, just incorporate well.

Use a tablespoon and scoop a heaping portion of the mixture into the middle of your hand. Slightly roll mixture together to form a ball and place on baking sheet. Repeat until all mixture is done.

Bake meatballs for 25-28 Minutes or until the top begins to turn golden brown.

Prep the sauce

In another large bowl add all sauce ingredients. Mix together well.

When the meatballs are out of the oven, let them cool for a few minutes. Then, place them in the bowl with the sauce and toss to fully cover the meatballs.

Slightly toast the sesame seeds by placing in a small non-stick pan on medium heat. Move the pan in a circular motion. As the seeds warm, their oils will extract slightly from the seed giving off an amazing aroma. Remove from stove and set aside until ready to garnish.

Notes: If you’re serving these by themselves, place them on a fun plate and insert a toothpick in the tops of each one. Sprinkle on the sesame seeds and scallion and serve hot. If eating as a main dish, cook your sides accordingly and plate. Top with turkey meatballs and garnishes and serve.

Vegan Grain Bowl with Butternut Squash

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Butternut squash is a perfect winter squash that offers a sweet nutty flavor. Commonly roasted or baked, this squash is low in calories and a good source of vitamin c, calcium, iron, phosphorus and copper. This healthful salad gives you even more nutrients thanks to the addition of pecans, which contain oleic acid along with phenolic antioxidants that may help reduce the risk of heart disease. Toss with a light dressing and you’ve got yourself a delicious heart healthy salad.

Ingredients

1 cup quinoacooked according to package directions
12 oz butternut squashpeeled and diced
3 tbsp olive oildivided
2 tbsp fresh lemon juicestrained
2 tsp organic maple syrup
1 honey crisp applecored and thinly sliced
1 cup pecanstoasted
2 cups fresh kalefinely chopped
Celtic sea salt
Fresh cracked black pepper

Directions

Cook quinoa according to package directions and set aside to cool.

Preheat the oven to 400 degrees Fahrenheit. Grab a large bowl and toss the butternut squash with 1 tbsp. of oil and season well with salt and pepper. Place contents on a baking sheet in a single layer and bake, tossing once, for 20 minutes, or until tender. Once done, set aside to cool.

To make the dressing, combine 2 tbsp. olive oil in a mason jar that has a lid. Add lemon juice, maple syrup and salt and pepper to taste. Seal the lid and shake to fully incorporate.

In a large bowl, add all ingredients and toss well. Enjoy!

NOTES: This dish makes a great lunch or dinner meal with a slice of crusty bread and a refreshing beverage.

No-Bake Pumpkin Snacks

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Pumpkin is rich in vitamins, minerals, and antioxidants making it an incredibly healthy food. Add a few other key ingredients that are packed with omega’s, protein, and fiber – and you’ve got yourself a crowd pleaser for any occasion.

Ingredients

2 ¼ cups old fashioned or rolled quick oats
½ tsp salt
1 tsp pumpkin spice
1 tsp cinnamon
¼ cup chia seeds
¼ cup flax seeds
¼ cup peanut butteruse sunflower butter if allergic to peanuts
¼ cup maple syrup
¼ cup chocolate chipsyou can also use dried cranberries
¼ cup finely chopped pumpkin seeds

Directions

Grab a bowl and pour the oats in and grind with the back of a spoon to break them up a bit.

Add the rest of the ingredients, minus the chocolate chips, and mix until fully incorporated. You will notice a dough like consistency forming.

Add the chocolate and mix to incorporate.

Roll the mixture into round balls using a tbsp. scoop until the dough is all used up.

Place in the refrigerator for about an hour to get firm and set up.

NOTE: This recipe is both gluten free and vegan, making it a perfect snack for just about anyone. If you have a nut allergy, use sunflower butter instead of peanut butter.

Pumpkin Apple Bake

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This Pumpkin Apple Bake is the perfect blend of tender pumpkin, sweet apples, and a hint of spice. Ready in under an hour, it’s your go-to dessert for chilly nights! Try it with a scoop of vanilla ice cream for an irresistible treat!

Ingredients

1 cup pumpkin puree
3 eggs
⅔ cup coconut milkor any dairy/alternative milk
1 large ripe banana(the riper, the sweeter tasting)
1 large apple, peeled and diced
1 tsp pumpkin pie spice
1 tsp cinnamon divided
¼ tsp salt
¾ cup chopped almonds
1 tbsp flax seeds

Directions

Preheat oven to 350 degrees. Use non-stick spray to lightly coat an 8×8 pan of your choice and set aside.

In a large bowl, combine pumpkin, banana, eggs, coconut milk, pumpkin pie spice, ½ cinnamon and salt. Use your hand mixer to fully incorporate all ingredients together.

In a separate bowl, add apples and remainder of cinnamon. Pour the apples into the wet ingredients and incorporate with a large spoon. Evenly pour mixture into pan.

Sprinkle chopped almonds and flax seeds on top and place in the oven.

Bake for 35-40 minutes. Dish will be firm and golden on top.

Remove from oven and let sit for 10 minutes to cool. Serve as you wish and enjoy!