Category: Thanksgiving

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Easy Maple Glazed Carrots

Easy Maple Glazed Carrots

Posted on by Amy MS, RD, LDN

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Easy Maple Glazed Carrots

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Easy Maple Glazed Carrots

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings
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Description

Easy Maple Glazed Carrots are tender yet crisp, coated in a sweet, buttery maple glaze for a simple and flavorful side. This quick and easy recipe adds a touch of warmth and color to any holiday or weeknight meal.

Ingredients

Units Scale
  • 1 lb Carrots, peeled and ends trimmed
  • 1/2 tbsp unsalted Butter
  • 1/2 tbsp Olive Oil
  • 1 tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • Ground Black Pepper
  • Parsley, minced for Garnish (Optional)

Instructions

  1. Prep your carrots by slicing them into sticks
  2. Heat a large cast iron pan or sautee pan over medium high heat.
  3. When you pan is warm, add the butter and olive oil.
  4. Next add the carrots, salt and pepper and cook, for 4-5 minutes, stirring occasionally or tossing carrots in the pan so that they brown evenly.
  5. Then add the maple syrup to the pan and cook for an additional minute.
  6. Serve hot or warm. Top with parsley if desired. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 5
  • Category: Sides, Holiday
  • Method: Sautee
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 160
  • Sugar: 9g
  • Sodium: 150mg
  • Fat: 5g
  • Carbohydrates: 40g
  • Fiber: 10g
  • Protein: 3g
  • Cholesterol: 4mg

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Mini Rosemary & Parmesan Focaccia Bites

Mini Rosemary & Parmesan Focaccia Bites

Posted on by Amy MS, RD, LDN

Mini Rosemary Focaccia Bites

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Mini Rosemary & Parmesan Foccacia Bites

Mini Rosemary & Parmesan Focaccia Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 12
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Description

Mini Rosemary & Parmesan Focaccia Bites are packed with protein and make the perfect pair with a cozy soup or a flavorful appetizer for your next dinner.

Ingredients

Units Scale
  • 1 cup Greek Yogurt
  • 1/2 cup All Purpose Flour
  • 1/2 cup Whole Wheat Flour
  • 1 1/2 tsp Baking Powder
  • 1/8 tsp Kosher Salt
  • 1 tbsp Rosemary, Minced
  • 1/4 cup + 1 tbsp Parmesan Cheese, Grated
  • 6 tsp Olive Oil
  • Flaked Sea Salt for topping, Optional

Instructions

  1. Preheat oven to 400°F.
  2. Get a muffin tin out and prep for the foccacia bites by pouring 1/2 tsp olive oil into each muffin tin section.
  3. Then, make the dough. To the bowl of a stand mixer, add the Greek Yogurt, flours, baking powder, 1/4 cup Parmesan and salt. Mix on low until all ingredients are incorporated. (Alternatively you can add to a large bowl and mix by hand with a spatula.)
  4. Remove the bowl from the mixer and divide the dough into 12 equal portions.
  5. Then, take each dough portion and flatten slightly with your hands and place into the prepared muffin tin sections.
  6. Top each dough section with the minced rosemary and 1 tbsp grated Parmesan. Then top with a pinch of sea salt on each.
  7. Bake for 12-15 minutes until slightly golden.
  8. Carefully remove the bites from the muffin tin and allow to cool on a wire rack.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Appetizer
  • Method: Bake
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 84
  • Sugar: 1g
  • Sodium: 114mg
  • Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 4mg

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Gingerbread Granola

Gingerbread Granola

Posted on by Amy MS, RD, LDN

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Gingerbread Granola

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Gingerbread Granola

Gingerbread Granola

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5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 10 Servings
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Description

Gingerbread Granola is a festive and easy breakfast to start your day with fiber and nutrients!

Ingredients

Units Scale
  • 3 3/4 cups Old Fashioned Oats
  • 1 tbsp Ground Flaxseed
  • 1 tsp Cinnamon
  • 1/2 tsp Ground Ginger
  • 1/4 tsp Allspice
  • 1 Pinch Ground Cloves
  • 1/4 tsp Salt
  • 1 cup Pecans
  • 1/2 cup Sliced Almonds
  • 1/4 cup Coconut Oil, Melted
  • 1/2 cup Maple Syrup
  • 2 Tbsp Molasses
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat your oven to 325° F. Line a large sheet tray with a silapt or parchment paper and set aside.
  2. To a large bowl, add the oats, flaxseed, spices, salt and nuts. Mix together with a spatula.
  3. In a medium size bowl, add the coconut oil, maple syrup, molasses and vanilla extract. Whisk together to combine.
  4. Pour the liquid ingredients into the bowl of the oats and use your spatula to combine all the ingredients.
  5. Pour the granola onto your lined sheet tray and then spread it out evenly with your spatula.
  6. Bake for 25 minutes total, stirring every 10 minutes. Bake 10 minutes, remove from the oven and stir. Then bake for another 10 minutes, stir again and then bake for a final 5 minutes.
  7. After it is done baking, use the back of a spatula to press the granola down to create granola clusters.
  8. Allow to cool for at least 15 minutes.
  9. Serve over Greek Yogurt and berries, or as a snack, enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 326
  • Sugar: 13g
  • Sodium: 60mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 11g
  • Carbohydrates: 37g
  • Fiber: 5g
  • Protein: 6g
  • Cholesterol: 0mg

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Quinoa Greek Salad

Quinoa Greek Salad

Posted on by Amy MS, RD, LDN

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Quinoa Greek Salad

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Quinoa Greek Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 8 Servings
  • Diet: Gluten Free
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Description

One of my most popular recipes! Quinoa Greek Salad is a great side dish, lunch and excellent to bring to potlucks!

Ingredients

Scale
Salad Ingredients
  • 1 1/2 cups Quinoa
  • 3 cups Water
  • 1 pt Cherry Tomatoes
  • 1 Cucumber
  • 1/2 cup Kalamata Olives
  • 1/2 cup Feta Cheese
Balsamic Dressing Ingredients
  • 1/2 cup Olive Oil
  • 2 tsp Dijon Mustard
  • 1/4 cup Balsamic Vinegar
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

For the quinoa and veggies
  1. Rinse the 1 1/2 cups quinoa in a fine mesh strainer. In a medium saucepan, heat 3 cups of water over high heat. Add the rinsed quinoa. Bring quinoa and water to a boil then reduce heat to low and simmer for 15 minutes. The quinoa is done cooking when all the water is absorbed and it is light and fluffy.
  2. Prep and slice veggies.
  3. Peel cucumber and slice off the ends. Cut the cucumber in half lengthwise. Using a small spoon scoop out the seeds. Next, slice each half lengthwise into 1/2 inch long sections. Then stack your long sections together to dice into 1/2 inch dice. Place diced cucumber into a large bowl.
  4. Rinse your cherry tomatoes. Slice each tomato lengthwise (its prettier!). Place into bowl with cucumber.
  5. Slice kalamata olives in half. Place into bowl with cucumber and tomato.
 
For the balsamic dressing
  1. Into a small mixing bowl or mason jar add all dressing ingredients. Whisk until the dressing is fully emulsified. Taste the dressing and adjust seasonings per your preference
Putting the salad together
  1. Once the quinoa has finished cooking add 3/4 of the dressing to the hot quinoa and stir to mix well. This will allow the quinoa to really absorb the dressing.
    Place the quinoa into the refrigerator for at least 1 hour.
  2. Once the quinoa has cooled, place it into a large bowl. Add the cucumber, cherry tomatoes and kalamata olives. Next add the feta and mix together, taking care not to smash your tomatoes. Add the remaining 1/4 of the dressing and mix together. Place the salad back into the refrigerator for 1 more hour. Serve chilled, enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 15
  • Category: Salad, Mediterranean, Lunch, Sides
  • Cuisine: Greek

Nutrition

  • Serving Size: 1
  • Calories: 173
  • Sugar: 3g
  • Sodium: 392mg
  • Fat: 11g
  • Carbohydrates: 14g
  • Fiber: 1g
  • Protein: 4g

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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes

Posted on by Amy MS, RD, LDN

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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes
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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 40 minutes
  • Yield: 8 Servings
  • Diet: Gluten Free
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Ingredients

Scale
  • 1 Head Cauliflower
  • 5 Garlic Gloves
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 2 lbs Russet Potatoes
  • 1/2 cup Unsweetened Almond Milk
  • 4 tbsp Unsalted Butter

Instructions

Roasted Cauliflower and Garlic
  1. Preheat oven to 400° F. Set a large sheet tray out for roasting.
  2. Rinse the cauliflower. Using a sharp knife cut around the root of the cauliflower to remove the florets. Continue working your way around the cauliflower until all florets are removed. Place cauliflower florets onto the sheet tray. Add the whole garlic cloves to the tray. Sprinkle kosher salt and drizzle 1 tbsp olive oil over top. Using clean hands mix together. Place into the oven and roast for 20-25 minutes until the cauliflower is soft tender.
  3. Allow the cauliflower and garlic to cool slightly. Place cauliflower and garlic into the bowl of a food processor. Add 1/4 cup of milk. Process until smooth. Set aside.
 
Mashed Potatoes
  1. Scrub the potatoes, peel and cut them into large dice.
  2. Fill a large pot with water and heat to boiling. Add the diced potatoes. Cook the potatoes until they are fork tender, about 12-15 minutes.
     
  3. Drain the potatoes and return to same pot you boiled them in.
  4. Using a potato masher, hand held mixer or potato ricer, mash the potatoes until your desired consistency.
  5. Add the cauliflower puree, additional 1/4 cup of milk, 1/2 tsp kosher salt and butter to the potatoes and mix to combine.
  6. Check the seasonings and adjust the salt and pepper as needed. Serve hot and enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 30
  • Category: Dinner, Sides, Holiday

Nutrition

  • Serving Size: 1
  • Calories: 172
  • Sugar: 2g
  • Sodium: 289mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 4g
  • Cholesterol: 15mg

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Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels Sprouts with Balsamic Glaze

Posted on by Amy MS, RD, LDN

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Roasted Brussels Sprouts with Balsamic Glaze

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Roasted Brussels Sprouts with Balsamic Glaze

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  • Author: Amy RD, LDN
  • Total Time: 35 minutes
  • Yield: 6 Servings
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Description

Roasted Brussels Sprouts with Balsamic Glaze are crispy, caramelized, and coated in a sweet-tangy drizzle that makes veggies feel exciting again. They’re the perfect simple side that adds color, flavor, and a little nourishment to any holiday table.

Ingredients

Scale
Roasted Brussels
  • 1 1/2 lbs Brussels Sprouts
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
Balsamic Glaze
  • 1/2 cup Balsamic Vinegar
  • 1 tbsp Sugar

Instructions

For the Brussels Sprouts
  1. Preheat your oven to 400° F. Set a large sheet tray out for roasting the Brussels sprouts.
  2. Rinse the Brussels sprouts. Trim the root end off and discard. Slice each sprout in half and place on the sheet tray. Some leaves will fall off, this okay simply add them to the sheet tray too. Discard any outer leaves that are yellow and not green.
  3. Pour one tablespoon of olive oil, 1 tsp kosher salt and 1/2 tsp ground black pepper over the Brussels. Using your hands mix it all together to coat the Brussels. Place the tray into the oven and roast for 25-30 minutes, stirring halfway. Watch them carefully for the last few minutes as the leaves can burn easily.
For the Balsamic Glaze
  1. While the Brussels sprouts roast, make the balsamic glaze. Heat a sauce pan over medium heat.
  2. Add the balsamic vinegar and sugar. Turn the heat up to medium high and bring the mixture to a low boil.
  3. Once it has reached boil, turn it down and simmer on low for 15-20 minutes. The mixture will cook down and get slightly thicker. You will know its done when the liquid will coat the back of a spoon.
  4. After the 20 minutes turn the heat off and allow the glaze to cool slightly. It will thicken and become glaze like as it cools.
To Serve
  1. Using a spoon drizzle the balsamic glaze lightly over the roasted Brussels sprouts. Enjoy hot!
 

Equipment

  • Prep Time: 5
  • Cook Time: 30
  • Category: Dinner, Sides, Holiday Sides
  • Method: Roast

Nutrition

  • Serving Size: 1/6
  • Calories: 96
  • Sugar: 9g
  • Sodium: 352mg
  • Fat: 3g
  • Carbohydrates: 16g
  • Fiber: 5g
  • Protein: 3g
  • Cholesterol: 0mg

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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion

Posted on by Amy MS, RD, LDN

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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion
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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 40 Servings
  • Diet: Vegetarian
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Description

Delicata Squash and Apple Fritters are a fun and delicious appetizer, created for the Black Forest Farmer’s Market.

Ingredients

Scale
Fritters
  • 1 Delicata Squash, Peeled, Seeded and Shredded
  • 2 Apples (Gala, Honeycrisp), Cored and Shredded
  • 8 oz Cheddar Cheese
  • 1 Egg
  • 1/2 cup Feta
  • 1/2 cup All Purpose Flour (or Gluten-Free Flour)
  • 2 tbsp Pear & Beet Shrub or Apple Cider Vinegar
Caramelized Onion & Apple Topping
  • 2 Onions
  • 2 tsp Canola Oil
  • 1 tsp Kosher Salt
  • 1 Apple, Julienned
  • 1 tbsp Pear & Beet Shrub or Apple Cider Vinegar
Cheddar Crisps
  • 1 cup White Cheddar Cheese, Shredded

Instructions

Make the onions
  1. Heat a large cast iron pan to medium-high heat, add the oil, then the onions and salt. Cook on medium-high for about 2 minutes then lower the heat to low and cook for 30-45 minutes until the onions have cooked down and caramelized.
Make the fritters
  1. In a large bowl combine all the ingredients for the fritters, squash, apples, cheddar cheese, eggs, feta, salt, pepper and vinegar.
  2. Heat a large skillet over medium heat. Using a tablespoon, scoop your fritter mixture and then place into the hot skillet. With a spatula press the fritter batter to flatten slightly so it cooks evenly. Cook for 3 minutes on one side and then flip and cook for an additional two minutes. Continue this with the remaining batter.
  3. In a small bowl combine the caramelized onions, julienned apples and vinegar.
Make the cheddar crisps
  1. Preheat your oven to 400° F. To make the cheddar crisps, line a baking sheet tray with parchment paper or a baking silpat. Place teaspoon size portions of shredded cheddar onto the tray, spacing one inch in between each pile of cheese. Bake for 7 minutes, remove from the oven and allow to cool for 5 minutes to set.

To Serve

  1. Top each fritter with 1 tablespoon of the onion and apple mixture. Enjoy hot!

Equipment

  • Prep Time: 15
  • Cook Time: 40
  • Category: Appetizer
  • Method: Stovetop

Nutrition

  • Serving Size: 1 Fritter
  • Calories: 65
  • Sugar: 2g
  • Sodium: 137mg
  • Fat: 4g
  • Saturated Fat: 2g
  • Unsaturated Fat: 1g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 15mg

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Crispy Roasted Potatoes

Crispy Roasted Potatoes

Posted on by Amy MS, RD, LDN

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Crispy Roasted Potatoes

Crispy Roasted Potatoes
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Crispy Roasted Potatoes

Crispy Roasted Potatoes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 6 Servings
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Description

Crispy Roasted Potatoes are crunchy on the outside, creamy on the inside, irresistible side dish.

Ingredients

Scale
  • 2 lbs Potatoes (Russets are great here or Red Skin or Yukon Golds)
  • 3 tbsp Olive Oil
  • 1 tsp Kosher Salt

Instructions

  1. Preheat oven to 400° F. Set out a large sheet tray for roasting then move to the potatoes!
  2. Scrub potatoes and rinse with water to clean off any dirt residue.
  3. Dice potatoes into 1 inch chunks and place onto sheet tray. Add 3 tbsp olive oil and 1 tsp kosher salt. Mix together with clean hands and spread out the diced potatoes evenly.
  4. Place sheet tray into the oven and roast for 45-60 minutes (depending on your oven), stirring every 15-20 minutes to ensure even cooking and browning. *Keep an eye on them for the last 5 minutes to make sure they do not burn!
  5. Remove from the oven, serve hot, enjoy!
 

Equipment

Notes

These crispy potatoes are excellent plain or great with fresh herbs, garlic or Parmesan. Spice to your preference!

  • Prep Time: 10
  • Cook Time: 45
  • Category: Dinner, Sides
  • Method: Roast

Nutrition

  • Serving Size: 1/6
  • Calories: 170
  • Sugar: g
  • Sodium: 320mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers

Posted on by Amy MS, RD, LDN

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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers
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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 35 minutes
  • Yield: 16 Popovers
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Description

Spinach & Cheddar Popovers are a fun appetizer or side dish to any dinner!

Ingredients

Scale
  • 4 Eggs
  • 1 1/2 cups Almond Milk (or milk or your preference)
  • 1/2 cup Whole Wheat Flour
  • 1 cup All Purpose Flour
  • 1/2 tsp Kosher Salt
  • 3 tbsp Unsalted Butter, melted
  • 1 cup Spinach, raw
  • 1/2 cup Cheddar Cheese, grated

Instructions

  1. Heat oven to 400° F. Grease a muffin tin with butter and place into oven to preheat.
  2. In a blender, combine all ingredients EXCEPT, cheddar cheese. Blend until smooth.
  3. Using a spatula, stir the grated cheese into the batter in the blender.
  4. Remove the muffin pan from the oven (careful, it’s hot!). Pour the batter into each muffin tin, filling 3/4 of the way full.
  5. Place muffin pan into the oven and bake for 30-35 minutes until popovers are puffed and slightly golden. Serve hot and enjoy!
  • Prep Time: 5
  • Cook Time: 30
  • Category: Appetizers, Sides, Snack
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 99
  • Sugar: 0g
  • Sodium: 123mg
  • Fat: 5g
  • Saturated Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 56mg

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Pumpkin Chipotle Chili

Pumpkin Chipotle Chili

Posted on by Amy MS, RD, LDN

Pumpkin Chipotle Chili

Pumpkin Chipotle Chili
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Pumpkin Chipotle Chili

Pumpkin Chipotle Chili

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 6 hours 10 minutes
  • Yield: 8 servings
  • Diet: Vegetarian
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Description

The perfect fall dinner! You won’t even miss the meat with this triple bean, pumpkin, chipotle chili. Pumpkin adds fiber, vitamin A and a delicious creaminess to this fall meal.

Ingredients

Units Scale
  • 1 Onion, diced
  • 1 tbsp Olive Oil
  • 1 Orange Bell Pepper, diced
  • 3 Garlic Cloves, minced
  • 2 cups Chicken Stock or Vegetable Stock
  • 1/4 cup Water
  • 15 oz Pinto Beans, Canned
  • 15 oz Kidney Beans, Canned
  • 15 oz Black Beans, Canned
  • 15 oz Canned Pumpkin Puree
  • 1 Chipotle in Adobo + 1 Tbsp Chipotle Sauce
  • 30 oz Petite Diced Tomatoes
  • 1 tbsp Chili powder
  • 1 tsp Smoked Paprika
  • 1 tsp Kosher Salt
  • 1/2 tsp Black Pepper
  • 2 tsp Cumin
  • 1 pinch Cinnamon

Instructions

  1. Heat a large skillet over medium high heat. Add 1 tbsp olive oil and the minced onions. Sautee onions for 8 minutes until soft. Then, add the diced bell pepper and sautee for another 3-4 minutes.
  2. Next, add the minced garlic and cook for 30 seconds until fragrant. Turn off the pan and remove from heat.
  3. In a large slow cooker, add the sauteed onion, bell pepper and garlic mixture.
  4. Next, add the remaining ingredients. Stir together with a wooden spoon or spatula.
  5. Cover and cook on low for 6-8 hours.
 
 

Notes

  1. If you like extra spice, add more chipotle peppers or adobo sauce!
  2. When it is time to serve, top with your favorite chili toppings! We like a dollop of Greek Yogurt, scallions, thinly sliced jalapenos or shredded cheddar cheese.
  • Prep Time: 10
  • Cook Time: 6 Hours
  • Category: Chili, Slow Cooker
  • Method: Slow Cooker
  • Cuisine: Slow Cooker

Nutrition

  • Serving Size: 1
  • Calories: 220
  • Sugar: 7
  • Sodium: 1175
  • Fat: 1
  • Saturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 41
  • Fiber: 14
  • Protein: 12
  • Cholesterol: 0

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Harvest Farro Grain Salad

Harvest Farro Grain Salad

Posted on by Amy MS, RD, LDN

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Harvest Farro Grain Salad

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Harvest Farro Grain Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 6 Servings
  • Diet: Vegetarian
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Description

Enjoy the ultimate fall flavors with this Harvest Farro Grain Salad, packed with dried cranberries, crisp apples, and a tangy maple lemon dressing—perfect for a healthy, seasonal meal or side dish!

 

Ingredients

Units Scale

Salad:

  • 1 cup Farro
  • 1/4 cup Dried Cranberries
  • 1/4 cup Raw Pecans, chopped
  • 1/2 Granny Smith Apple, diced
  • 1/2 cup Raw Baby Spinach
  • 1/4 cup Goat Cheese or Feta (Optional)

Vinaigrette:

  • 1/4 cup Olive Oil
  • 1 tsp Lemon Zest
  • 2 Tbsp Lemon Juice
  • 1 Tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • 1/8 tsp Ground Black Pepper

Instructions

  1. Cook the farro according to the package directions.
  2. While the farro cooks, prep the rest of the salad.
  3. In a small bowl, whisk together the vinaigrette ingredients, set aside.
  4. Once the farro is finished cooking, drain off any excess liquid and place farro into a large bowl.
  5. Pour the vinaigrette over top the farro and stir with a wooden spoon or spatula. Place the farro into the fridge to chill for at least 30 minutes.
  6. After 30 minutes, add the diced apple, dried cranberries, pecans, spinach and cheese (if using) to the farro. Stir with spatula to combine.
  7. Cover the salad and refrigerate before serving. Enjoy!

Equipment

  • Prep Time: 5
  • Cook Time: 15
  • Category: Lunch, Salad
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 209
  • Sugar: 6
  • Sodium: 10
  • Fat: 4
  • Saturated Fat: 0
  • Carbohydrates: 32
  • Fiber: 5
  • Protein: 5
  • Cholesterol: 0

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Homemade Pumpkin Pie Spice

Homemade Pumpkin Pie Spice

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Homemade Pumpkin Pie Spice

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Homemade Pumpkin Pie Spice

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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
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Description

Homemade pumpkin pie spice mix, perfect for fall baking!

Ingredients

Scale
  • 3 tbsp Ground Cinnamon
  • 2 tsp Ground Ginger
  • 2 tsp Ground Nutmeg
  • 1 1/2 tsp Ground Cloves
  • 1 1/2 tsp Ground Allspice
  • 1/2 tsp Ground Cardamom

Instructions

  1. Add all spices to a bowl and mix together with a whisk or fork.
  2. Store in an airtight container until ready to use!
 

Equipment

  • Prep Time: 5
  • Category: Spice
  • Method: No Cook

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Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip Muffins

Posted on by Amy MS, RD, LDN
Pumpkin Chocolate Chip Muffins
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Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 12 Muffins
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Description

Pumpkin Chocolate Chip Muffins are full of fall flavors, packed with fiber and made extra special with chocolate chips.

Ingredients

Units Scale
  • 1/2 cup Oat Flour
  • 1/2 cup Wheat Flour
  • 1/2 cup All Purpose Flour
  • 1/4 cup Ground Flaxseed
  • 2 tsp Pumpkin Pie Spice
  • 1 tsp Baking Soda
  • 1/2 tsp Kosher Salt
  • 3/4 cup Pumpkin Puree
  • 1/2 cup Honey
  • 1/4 cup Olive Oil
  • 1/4 cup Almond Milk
  • 1 Egg
  • 1/2 tbsp Vanilla Extract
  • 1/2 cup Chocolate Chips

Instructions

  1. Preheat oven to 350° F. Line a muffin tray with paper liners or spray with nonstick spray.
  2. In a large bowl add the flours, flaxseed, baking soda, pumpkin pie spice and salt and whisk together. Set aside.
  3. In a medium bowl whisk together the pumpkin puree, olive oil, honey, egg, milk, and vanilla.
  4. Slowly add the dry ingredients to the wet ingredients.
     
  5. Set 2 tbsp of chocolate chips aside. Add the rest of the chocolate chips to the batter, mixing with a spatula, Be sure not to over mix! (This produces tough muffins.)
  6. Spoon the batter evenly into 12 muffin cups then sprinkle the remaining 2 tbsp chocolate chips over top of each muffin batter.
  7. Place muffin tray into the oven and bake for 20-25 minutes until the tops are golden brown and a toothpick inserted in the center of a muffin comes out clean.
  8. Allow muffins to cool on a wire rack for 10 minutes.
 
  • Prep Time: 10
  • Cook Time: 20
  • Category: Snack, Breakfast, Dessert
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 211
  • Sugar: 18g
  • Sodium: 196mg
  • Fat: 9g
  • Saturated Fat: 3g
  • Carbohydrates: 31g
  • Fiber: 3g
  • Protein: 3g
  • Cholesterol: 16mg

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Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

Posted on by Amy MS, RD, LDN

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Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

Pumpkin Scones
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Pumpkin Scones

Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 25 minutes
  • Yield: 10 Scones
  • Diet: Vegetarian
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Description

Better than bakery scones, these homemade pumpkin scones save on fat and calories but not on flavor.

Ingredients

Scale
For the Scones
  • 2 cups Whole Wheat Flour
  • 3/4 cup Oat Flour
  • 1 tbsp Baking Powder
  • 3/4 tsp Kosher Salt
  • 2 1/2 tsp Pumpkin Pie Spice
  • 5 tbsp Unsalted Butter
  • 2/3 cup Pumpkin Puree
  • 1/3 cup Maple Syrup
  • 1 Egg
  • 2 tsp Vanilla Extract
Simple Vanilla Icing
  • 1/2 cup Powdered Sugar
  • 1 tbsp Almond Milk (or soy for nut free)
  • 1/4 tsp Vanilla Extract

Instructions

  1. Preheat oven to 425°F and line sheet tray with Silpat or parchment paper. Set aside.
  2. In a large bowl, add the whole wheat flour, oat flour, baking powder, salt and pumpkin pie spice. Whisk together to combine.
  3. Next, cut the 5 tbsp of unsalted butter into small pieces. Then, add to the dry ingredients. Using a pastry cutter or a fork, blend the butter into the dry ingredients until the butter is incorporated and the size of peas.
  4. Add the wet ingredients to the bowl: canned pumpkin, maple syrup, egg, and vanilla extract. Stir into dry ingredients with a spatula until the dough just comes together.
  5. Place dough onto prepared sheet tray. Form into 9 inch round circle. Using a bench scraper or butter knife, score the dough in half then each half into 5 slices.
  6. Bake for 12-15 minutes until firm to the touch. While scones are baking, mix up the icing.
  7. In a small bowl, whisk icing ingredients together until smooth. Allow scones to cool for at least 5 minutes before topping with icing. Using a spoon, drizzle icing over the scones. Enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 15
  • Category: Breakfast, Snack, Dessert, Vegetarian
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 244
  • Sugar: 14g
  • Sodium: 301mg
  • Fat: 7g
  • Saturated Fat: 4g
  • Carbohydrates: 39g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 34mg

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Butternut Squash Mac and Cheese

Butternut Squash Mac and Cheese

Posted on by Amy MS, RD, LDN

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Butternut Squash Mac and Cheese

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Butternut Squash Mac and Cheese

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5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 50 minutes
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Description

Creamy, cheesy, and absolutely delicious! Butternut Squash Mac and Cheese is packed with flavor, fiber and nutrients. It is the perfect dish for your holiday meals.

Ingredients

Units Scale
  • 1 Butternut Squash
  • 3 Garlic Cloves
  • 2 tsp Kosher Salt
  • 1 1/2 tsp Ground Black Pepper
  • 1 tbsp Olive Oil
  • 1 cup Vegetable Stock
  • 4 oz Gruyere Cheese, Shredded
  • 8 oz Sharp Cheddar Cheese, Shredded
  • 16 oz Cavatappi Pasta

Breadcrumb Topping:

  • 1/2 cup Whole Wheat Panko Breadcrumbs
  • 1 tbsp Chopped Herbs (Such as Thyme, Sage)
  • 1 tbsp Olive Oil

Instructions

  1. Preheat oven to 400° F. Line a large sheet tray with foil, set aside.
  2. Using a sharp knife, slice the butternut squash in half lengthwise. Be careful as the squash’s skin is quite tough! Using a spoon, scoop out the seeds and bit of flesh from the squash.
  3. Spread 1 tablespoon olive oil over the squash halves. Place garlic cloves into each squash half. Add 1 tsp kosher salt and 1/2 tsp ground black pepper. Place sheet tray into the preheated oven and roast for 40-60 minutes, depending on the size of your butternut squash. You will know the squash is done when you can press it with a fork and it is soft.
  4. While the squash is roasting, cook your pasta. Fill a large pot with water and bring to a boil. Add 2 tsp salt to your water. Add your pasta and cook 1 minute under the recommended time. You want your pasta to be “al dente” and have a little bite to it. Drain the pasta and set the pot aside to use again.
  5. Let the squash cool for at least 10 minutes. After 10 minutes scoop the flesh of the butternut squash out and place into the bowl of a food processor. Be sure to scoop all the flesh and the garlic!
  6. Add 1 cup of stock to the food processor. Process the mixture until it is smooth and creamy.
  7. Place the pot you used for the pasta onto the stove and heat to low. Using a spatula spoon the butternut squash mixture into the pot. Add both the shredded gruyere and cheddar cheeses. Stir the cheeses into the butternut squash mixture until they are melted. At this point check your mixture for seasoning. Add additional salt and pepper to taste.
  8. Add the cooked pasta to your squash and cheese mixture. Mix thoroughly.
  9. Place pasta mixture into a 9×13 dish that has been coated with cooking spray.
  10. Sprinkle 1/2 cup panko breadcrumbs over top of mac and cheese. Then top with herbs and drizzle 1 tbsp olive oil over top.
  11. Bake for 25-30 minutes or until bubbly and golden brown on top. Allow to cool for 5 minutes, enjoy!
 

Equipment

  • Prep Time: 20
  • Cook Time: 30
  • Category: Comfort Food
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/8
  • Calories: 395
  • Sugar: 3
  • Sodium: 851
  • Fat: 15
  • Saturated Fat: 8
  • Unsaturated Fat: 7
  • Trans Fat: 0
  • Carbohydrates: 48
  • Fiber: 3
  • Protein: 19
  • Cholesterol: 46

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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