Breakfast, fitness, Food, health, healthy eating, Lifestyle, Lunch, menu planning, organic, recipes

Move over Pumpkin: Sweet Potatoes are here!

There are all kinds of veggies that make their way out during the fall season.  Pumpkin is the all time favorite. It’s the king of the fall veggies. Everything turns pumpkin—POOF! Just like Cinderella’s carriage.  There’s Pumpkin cereal, Pumpkin Spice Latte, Pumpkin Crackers,Pumpkin Stew, Pumpkin Biscotti, Pumpkin Ice Cream.  The list goes on and on.  One local market has over 22 varieties of pumpkin flavored products.  Yes, 22!  Over-kill?  Well, I suppose they have to strike while the iron is hot.

For me, the fall is more about subtlety.  No need to crack yourself over the head with pumpkin everything so that you’re sick of it by the Thanksgiving Day.  Autumn lasts about 60 days.  Sixty wonderful days of leaves changing, brisk winds and cozy sweaters.  So what’s the rush?

The sweet potato is one of those veggies that doesn’t get its time in the spotlight as it should.  It makes an appearance at the Thanksgiving table, but then it’s quickly gone.  But why?  What’s not to love about the sweet potato?  Why shouldn’t they be a part of your healthy lifestyle?

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In a one-cup serving, sweet potatoes have the daily recommended value of:
● 214% of Vitamin A
● 52% of Vitamin C
● 50% of Magnesium
● 36% of Copper
● 27% of Potassium
● 26% of Fiber

In addition:
● Has Anti-Inflammatory Nutrients
● May improve blood sugar regulation
● Filled with Antioxidants

Wow…all that and it tastes good!  Score!

We’ve eaten sweet potatoes several different ways.  Mashed, roasted, fried and even in pie.  But what about a delicious breakfast bar? One filled with oats and quinoa?

Behold my Sweet Potato Quinoa Oat Bars.  These little delights will have you in love well past the autumn season, well into winter!!!  They are delicious, gluten free, and the quinoa is packed with protein to keep you fuller, longer.  I can’t think of anything better!

Sweet Potato Quinoa Oat Breakfast Bar
Makes 16-18 Bars

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Ingredients:
2 cups quick oats
1 ½ cups cooked quinoa
1 15 oz can sweet potato
3 ripe bananas
2 eggs
1/3 cup honey, raw organic
1/3 cup almond butter (or favorite nut butter-I used cashew)
2 tsps vanilla extract
1 ½ tsp baking powder
1 tsp cinnamon, heaping
½ tsp salt
½ tsp nutmeg
¼ tsp cloves
¼ tsp ginger
Optional:
½ cup walnuts or pecans, chopped
½ cup raisins

Procedure:
Preheat oven to 350 degrees. Line 8”x8” baking pan with parchment paper in the center only.  Grease the sides.

In a large bowl combine the dry ingredients: oats, quinoa, baking powder, salt, cinnamon, cloves, ginger and nutmeg. Set aside.

In a second smaller bowl, mash bananas to a smooth texture. Set aside.

In a third bowl, whisk eggs together until scrambled. Add vanilla, honey, nut butter and sweet potato puree; combine. Add mashed bananas to wet mixture and blend together (a spatula works best).

**TIP**Steps 2 and 3 and be combined if using a blender. Add all wet ingredients to blender.  Blend for 20-30 seconds on medium speed until all ingredients are combined.  The only difference is you will get a smoother texture, since the banana will become pureed instead of smashed.**

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Now combine the wet and dry mixtures together. Batter should not be too runny. If it is, add more quinoa or oats until desired texture.

Bake for 25-30 minutes until bars are golden brown and firm to touch. Remove and let cool completely in baking pan. Cut into 16-18 squares. May store in fridge for up to 4 days or freeze.

These can easily be made into muffins. I use silicone liners, but traditional liners will work as well. The batter typically makes 16 muffins, but you can make them smaller if you’d like, just reduce the baking time.

These are so easy to make and so satisfying! I usually make large batches of them and freeze.

They warm up perfectly in the microwave, or thaw in the fridge overnight.

Remember to give thanks to the sweet potato as well. Don’t let pumpkin have all the fun!!!

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Happy Baking!

 

Dinner, Food, healthy eating, Lunch, menu planning, recipes

Welcome Fall! Coconut Carrot Butternut Squash Soup

So, I’ve never really been a “fall” person. I know, I shouldn’t really say that out loud! I don’t even really like Pumpkin Spice Latte. Yep, there… I said it! Don’t judge me.  There is a reason, and it makes perfect sense.   I grew up in Miami.  And the weather stayed 85 degrees all year round, for the most part.  There really is no such thing as fall there—or winter for that matter.  Drinking something hot to warm you up wasn’t a thing.  This was just something I grew up with.  I LOVE hot weather. I’m just that girl.  Warm Blooded!!!

Time went on, and I landed on the West Coast.  Funny thing, here in the OC, we still don’t get fall and winter seasons like most of the country.  But the weather shift is slight and a cool breeze does come our way.  Just today, it’s actually raining here and the temperature hasn’t gotten above 65 degrees (by the end of the week it will back up to 95) and I’m taking advantage of this.  These types of days are best for chilies, stews and baking.  But today, I’m thinking soup.

Soup is one of those dishes that brings back memories, cures the common cold and is just a bowl of comfort.  What I love most about soup is it can be made out of almost everything, appeal to almost anyone and can hit almost every type of flavor. Chowders, Chicken Noodle, Beef and Barley, Split Pea, Broccoli and Cheddar…the list goes on and on.  My love for Asian spices tends to come out more during these cooler months for some reason.  Pho and Tom Kha soups are two of my favorite to eat this time of year.  I could eat them daily!  Both very different, but I love the subtle tastes of ginger, cilantro and lime in both.  Ahh. Love.

I’ve been messing around the kitchen, trying to create something that has that similar flair, but as a veggie option.  The great thing is the original version is Vegan, Vegetarian, Paleo and Whole30!!!  A soup that will fit the needs of everyone at your dinner table!!!

Carrots and Butternut Squash are two fantastic fall veggies, and what better way to appreciate them then to make a soup. The Coconut Carrot and Butternut Squash Soup below will become your new favorite, I promise! It’s so easy to prepare, a one pot/blender wonder!  Ready in about 35 minutes you’ll have love in your bowl!!!

What’s great about this soup is that you can take it in so many different directions.  You can prepare it as shown, make the texture completely smooth, or have it chunky.  Use different types of nut butters.  Add different types of toppings.  Leave out the coconut milk.  The options here are endless.  All you need is some imagination, a large pot and a blender and a few ingredients and SOUP IS ON!

Coconut, Carrot and Butternut Squash Soup
Serves 4

Ingredients
2 tbs coconut oil
1/2 large yellow onion, chopped
3 cloves garlic, diced
2 cups carrots, scrubbed (or peeled) and chopped
2 cups butternut squash, peeled and chopped
Salt and Pepper
2 cups Veggie Stock
2 cups water
1 can coconut milk, whole
1/3 cup creamy cashew or almond butter
2 tsp chili garlic sauce (use less for less spice)

TOPPINGS: Fresh basil, cilantro, or mint; chopped nuts, Siracha or chili garlic sauce. For heartier
soup, add roasted kale or Brussels sprouts and fried pancetta or prosciutto (takes it to another level!!!)

Instructions:

Heat a large pot over medium heat.

Dice onion and garlic. (Can leave whole as well.  Cook time will be a little longer).  Add to pot with 2 Tbsp coconut or olive oil. Add carrots and butternut squash and cook for 5 minutes.

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Season with a each salt and pepper, then add veggie stock and 2 cups of water and stir.

Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until veggies are tender.

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Transfer to a blender (or use an immersion blender) and blend until smooth and creamy. (Cover with a towel in case your lid leaks any soup while blending.)

Add nut butter and chili garlic sauce to the blender and blend to combine.

Taste and adjust seasonings as needed. Add ½ can of coconut milk to start. Blend. Add rest for desired taste/texture.

Add more chili garlic sauce for more heat.

Serve immediately by itself or with desired toppings.

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Enjoy!