Pumpkin Pasta with Italian Sausage and Arugula

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Pumpkin is a beneficial superfood in the winter months and makes an amazing nutrient-dense dish when it becomes cold outside. Try this recipe that’s bursting with savory flavors! 

Ingredients

16 oz package whole wheat rigatonifollow directions on package for cooking
1 lb Italian sausage
3 tbsp olive oilseparated
1 shallotpeeled and finely diced
5 cloves of garlicminced
¼ tsp crushed red pepper flakesadd more if you like the heat
15 oz can pumpkin pureedo not use pie filling
8 oz bag of fresh arugula
¼ tsp dried sage
saltto taste
black pepperto taste

Directions

Cook pasta in a large pot of seasoned water (salt, pepper, and 1 tbsp. olive oil) according to directions on package. Don’t overcook – you want an al denté pasta that has a slight bite to it. Before draining pasta, reserve about 2 cups of pasta water and set aside. Once pasta is drained, place in large bowl, drizzle with 1 tbsp. olive oil, toss, and set aside.

In a large skillet, brown the Italian sausage over medium-high heat. Break into pieces and move around skillet as it cooks, about 8 minutes. Grab a large plate, and place 3 paper towels so you can pour the sausage over the top and the towels will absorb any excess oil. Set aside.

Add 1 tbsp of olive oil to the same skillet and sauté shallot for 2-3 minutes on medium-high heat. Add garlic and crushed red pepper. Stir frequently until ingredients are softened, about 3 minutes.

Add arugula to the pan and incorporate with other ingredients until wilted.

Turn the heat to low and add the pumpkin puree, sage, salt, and pepper. Slowly stir in pasta water until sauce has reached a creamy consistency.

Add sausage to the pan and incorporate.

Pour sauce mixture over cooked pasta and toss to incorporate. If sauce is too thick, add a little more pasta water and taste for seasoning. Add salt and pepper as needed.

Turkey and Sweet Potato Pie

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This healthful one-pan meal is an excellent source of nutrients with an aroma that is sure to make your home smell like the Fall season has arrived. Sweet potatoes are a great source of fiber, vitamins and minerals making this twist on a classic an extra nutritious meal.

Ingredients

2.50 lbs sweet potatoespeeled and cubed
3 tbsp olive oilseparated
2 carrotspeeled and chopped
2 turnipspeeled and chopped
2 stalks of celerychopped
1 yellow onionpeeled and chopped
2 tbsp fresh thyme
2 tbsp fresh rosemary
2.50 lbs ground turkey
2 tbsp tomato paste
2 tbsp all-purpose flour
2 tbsp Worcestershire sauce
2 cups low sodium chicken broth
4 oz light cream cheesesoftened
12 oz frozen peas
1 egg beaten
sea saltto taste
black pepperto taste

Directions

Preheat oven to 375 degrees F. Lightly coat a 9-inch x 13-inch baking dish with olive oil and set aside.

Put sweet potatoes into a large pot and cover with water. Place over medium-high heat and bring to a boil. Cook until tender, about 25 Minutes.

While the sweet potatoes cook, heat a large skillet over medium-high heat and add remaining olive oil. Once the oil is hot, add carrots, celery, and onion. Cook until soft and onions are translucent, about 7 to 10 minutes.

Add salt, pepper, thyme, rosemary, and ground turkey. Cook until turkey is browned. Be sure to break up turkey as it cooks.

Add the tomato paste, flour, Worcestershire sauce, and chicken broth to the skillet. Stir to combine and bring to a simmer.

Drain the sweet potatoes and return to the pot. Smash until smooth with a potato masher. Once smooth, add in cream cheese, salt, and pepper. Stir until cream cheese is combined.

Beat egg in a small bowl. Add a couple tablespoons of the sweet potato mixture to the egg and mix to temper. Add egg mixture into the pot of sweet potatoes and mix for a couple of minutes or until egg is fully incorporated.

Add frozen peas to the turkey mixture and stir. Pour mixture into your prepared pan. Cover turkey and vegetables with the sweet potatoes, spreading them into an even layer.

Bake for 35 Minutes until casserole is bubbling and potato crust is set. Remove from oven and let rest 5 to 10 minutes. Serve warm sprinkled with extra chopped thyme.

Ginger and Turmeric Tea

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This tea will become your best friend throughout the winter months. Offering tons of healthful benefits from each ingredient, keep these food items on hand so you have them readily available when you need a quick immune boost, or just want something warm and cozy to help coat your throat on a cold winter’s night.

Ingredients

1 lemonsliced
1 inch gingersliced; leave the peel on for added health benefits
2 inch turmericsliced; leave the peel on for added health benefits
1 pinch black pepperfor bioavailability of the turmeric
1 tbsp maple syrupor honey
4 cinnamon sticks

Directions

Place a pot on medium-high heat and add water. Add ingredients. Let come to a boil and reduce to a simmer for 8-10 minutes.

Pour contents into your favorite mug and add a cinnamon stick as a garnish.

Chipotle Chicken Sweet Potato Soup

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Is there anything more comforting on a cool autumn evening than snuggling up with a cozy blanket? Well, actually, there is one delightful alternative: a steaming, hearty bowl of soup brimming with sweet potatoes, tender chicken, and quinoa. Infused with a hint of chipotle chili, it’s the perfect remedy to warm you up from within.

Ingredients

¼ cup olive oil
1 white onionpeeled and finely chopped
3 cloves garliccrushed
15 oz can black beansrinse and drain
1 whole (pre-cooked) rotisserie chickenshredded
12 chipotle chili’s in adobo sauce
4 cups sweet potatopeeled and cut into dice size pieces
¼ cup tomato paste
¾ cup quinoaplain white or tri-color is fine
6 cups low sodium chicken stockyou can also use water
4 yellow or white corn tortillascut into thin strips
½ cup fresh cilantro leaveslightly chopped

Directions

Preheat oven to 200°F. Toss tortilla strips in 1 tbsp. olive oil in bowl and set aside. Cover a baking sheet with parchment paper and lay the tortilla strips out evenly on the baking sheet. Bake for 8 minutes, turning over after 4 minutes to brown both sides.

Heat the remainder of the oil in a large saucepan with a lid over high heat. Add onion, garlic, chicken, chipotle chili, and sweet potato. Stir to incorporate and to keep contents from browning too quickly. Add shredded chicken and stir for 10 Minutes or until the chicken is brown and the sweet potatoes are beginning to soften.

Add tomato paste and stir for about 2 minutes. Add quinoa and liquid. Cover and bring soup to a boil.

Reduce heat to a simmer and cook for 15 Minutes or until quinoa and sweet potato are tender.

Divide soup into bowls, top with cilantro leaves, and a few tortilla strips.

NOTE: Other great toppings to have on hand are Greek plain yogurt, fresh lime wedges, and avocado slices.

Autumn Salad with Figs

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As the fall season approaches, healthful salads are a great side item on days where you may be eating heavier festive foods that can cause a carbohydrate and fat dump, leaving you sluggish and ready for a nap. Avoid that feeling by creating a healthy side dish to go along with foods that might be richer in flavors, higher in fat, and packed full of carbs. Figs and pomegranate seeds are the stars of this dish. High in fiber and rich in antioxidants, this salad is perfect addition to any menu. And always fill up on the salad goodness first (a little tip)!

Ingredients

¼ cup olive oil
2 tbsp apple cider vinegar
1 tbsp maple syrupor local honey
1 tbsp whole-grain mustard
½ cup feta cheese crumbled
2 cups mixed greens
½ cup pomegranate seeds
4 fresh figscut into wedges
Celtic sea salt to taste
fresh cracked black pepperto taste

Directions

In a mason jar with lid, pour oil, vinegar, maple syrup and mustard and seal with a lid. Shake to incorporate and set aside.

Arrange the greens on a platter. Top with figs, pomegranate seeds and feta cheese crumbles and lightly pour half of the dressing over the top and serve.

Autumn Roasted Root Veggies

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In the fall, the finest root vegetables hit the market, and the oven is your best ally for preparing them. Roasting these veggies imparts a distinct flavor and texture, preserving their nutritional value, including essential vitamins, minerals, and fiber. Plus, the delightful aroma filling your home as they near perfection is your cue that it’s time to savor them!

Ingredients

2 turnips
2 russet potatoes
2 sweet potatoes
3 medium carrotsif you can find the assorted color variations, use these; they're beautiful
4 red beets
2 yellow onions
4 radishes
2 tbsp olive oil
zest of 1 orange
4 tbsp orange juicefresh squeezed
2 tbsp ginger; gratedok to leave the skin on for extra nutrients
2 tbsp turmeric; gratedok to leave the skin on for extra nutrients
2 cloves garlic; grated
1 tsp ground coriander
½ tsp salt
½ tsp pepper
½ cup fresh parsley leavesfinely chopped for garnish
NOTE: if you want to sweeten this dish up a bit more, add 1-2 tbsp maple syrup or honey.

Directions

Preheat the oven to 350 F.

Clean all vegetables and chop everything into 1-2 inch cubes. For smaller items, you can cut them into halves.

Place all veggies in a large bowl and add olive oil, orange juice, zest, turmeric, ginger, garlic, coriander, and salt and pepper. Toss together to coat root veggies well.

Use two baking sheets and line with parchment paper. Spread the vegetables in a single layer and roast for 35 Minutes, flipping the veggies over about half way through or 20 Minutes into the roasting process.

Place veggies in a large serving dish and top with the parsley flakes. If you choose to add honey or maple syrup, you can drizzle over the top and serve immediately.

Grilled Miso Glazed Bok Choy

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This Grilled Miso Glazed Bok Choy is absolutely delicious and easy to make. Bok choy is full of fiber, vitamins, minerals, and other nutrients that make it a beneficial addition to your diet.

Ingredients

3 baby bok choysliced in half lengthwise
1 tbsp yellow miso paste
1 tbsp maple syrup
1 tsp rice vinegar
1 tsp sesame oil
1 tsp sesame seedsgarnish

Directions

In a small bowl add the dressing ingredients and mix to incorporate. Brush half the mixture over the cut-side bok choy.

Heat your grill on medium heat (or use a cast iron pan).

Place bok choy cut-side down and sear for 2 minutes. Flip to the other side and brush the remainder of the glaze and sear for 1 minute.

Remove and organize on a serving dish and sprinkle with sesame seeds and serve alongside your favorite protein and brown rice (you can use white rice if you prefer).

Fresh Spring Rolls with Sweet Chili Sauce

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Fresh spring rolls known as goi cuon, made with carrots, lettuce, red pepper and purple cabbage served with a sweet chili sauce are fun to make. They are a quick healthful bite that is great as a snack or appetizer.

Ingredients

Wrap Ingredients
1 avocadothinly sliced
1 cup purple cabbagethinly sliced
1 cup jicama rootcut into matchsticks
1 cup English cucumbercut into matchsticks
8 leaf lettucebutter lettuce recommended
1 cup carrots peeledcut into matchsticks
1 cup red bell peppercored and cut into matchsticks
8 10 inch rice paper wrappers
Dipping Sauce Ingredients
1 tbsp red chili finely chopped
2 tsp gingerminced
2 tsp garlicminced
½ cup apple cider vinegar
½ cup powdered sweetener
½ cup coconut aminos or light sodium soy sauce
½ cup warm water
¼ tsp xanthan gum

Directions

Dipping Sauce Ingredients

Add red chilli, ginger and garlic to a saucepan together with the apple cider vinegar, coconut aminos and powdered sweetener.

Bring to the boil, then reduce the heat to low heat for 5 minutes.
Mix hot water with the xanthan gum in a small bowl and whisk until lumps are gone. Add to the pan and cook sauce for about 5 minutes or until the desired consistency is reached.

Turn heat off and let sauce cool for a few minutes (it will continue to thicken as it comes to room temperature).

Pour sauce into a clean glass dipping jar and place on a platter.

Wrap Ingredients

Working one at a time, wet rice paper for 10-15 seconds in a plate with room temperature water then transfer to a work surface. Place lettuce, in the center of each wrapper; top with carrots, cabbage, bell pepper, jicama, cucumber and avocado.

Bring the bottom edge of the wrap tightly over the filling while folding the sides inward. Roll from bottom to top of sheet slowly so you don’t tear rice paper. Slice in half and set on patter. Place damp paper towels over the top of rolls to keep them from drying out. Continue process until all ingredients/wraps are used and enjoy!

Mexican Street Corn Salad

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Celebrate this classic recipe with an easy, at-home version. This spicy, tangy side dish saves a little time and is just as tasty.

Ingredients

2 tbsp extra-virgin olive oil
6 cups frozen sweet corndefrosted and drained
4 tbsp mayonnaise
3 tbsp fresh lime juiceplus extra lime slices for garnish
2 tsp chile powder
½ tsp ground coriander
½ tsp ground cumin
1 tsp saltto taste
1 cup Cotija cheesefinely crumbled
½ cup chopped fresh cilantro leaves

Directions

Place a skillet over medium-high heat. Add olive oil to pan. Add corn and spread evenly over the skillet and cook (do not stir) until you begin to see a char on the corn kernels. About 5 minutes.

In a medium-large bowl add mayonnaise, lime juice, spices and salt and stir to combine.

Add corn from the pan, still warm, and incorporate with dressing. Add chopped cilantro and lightly toss. Place mixture in a nice serving dish and top with Cotija cheese crumbles, and garnish with lime wedges.

Serve warm and enjoy!

Strawberry Sorbet

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Now is the time to buy those sweet strawberries and not just because they are healthful, but because they make a delicious sorbet that will entice anyone on a warm day or just when you want a low-calorie dessert.

Ingredients

1 lb strawberriesfresh or frozen
¼ cup agave nectaror less depending on sweetness of berries
1 tsp lemon juicefreshly squeezed
⅛ tsp salt

Directions

Remove green tops and hull strawberries (if fresh); not needed if frozen.

Blend all the ingredients in a blender until a smooth puree and place in the freezer for 2 hours.

Blend the frozen mixture once more, and place in a freezer container and freeze for an additional 6 hours before serving.