Your Clean Eating Thanksgiving Menu

Can you believe it’s already Thanksgiving?!  

I know Thanksgiving can be stressful when you are in charge of the menu and if you want to eat clean that just adds another layer of stress. I wanted to be sure you had a few simple clean Turkey Day recipes to make things a little easier. Here are some fantastic recipes that I will be making this year when we host our family.

Starters

Pumpkin Hummus

Ingredients

• 1 cup canned pumpkin puree
• 2 & ½ tablespoons fresh lemon juice {about 1 large lemon}
• 1 tablespoon extra-virgin olive oil
• 2 Tbsp. tahini
• 1 tsp. ground cumin
• ½ tsp. paprika
• 1 tsp. kosher salt
• 2 garlic cloves
• 1 {15 oz.} can garbanzo beans, rinsed and drained
• Handful of pepitas {optional}

Instructions

1. Place all ingredients, except pepitas, in a blender and blend until smooth.
2. Top with pepitas
3. Serve with GF Chips, crackers or vegetables.

Side Dishes

Skinny Sweet Potato Casserole

Ingredients

Maple Pecan Topping

• 3 tablespoon maple syrup
• 6 tablespoons almond flour
• 1 1/2 tablespoon melted vegan butter, ghee or Kerry Gold Butter
• 3/4 cup pecans, coarsely chopped

Sweet Potato Casserole

• 5 medium sweet potatoes
• 3 tablespoons coconut sugar
• 3 tablespoons maple syrup
• 3/4 cup unsweetened almond milk
• 1 teaspoon cinnamon
• 1/2 teaspoon salt

Maple Pecan Topping

1. While sweet potato are cooking, mix all the ingredients for the maple pecan topping together and set aside until needed.

Casserole

1. Preheat oven to 350 degrees Fahrenheit and prepare a casserole dish. Set aside.

2. Place sweet potatoes in the oven for 30 minutes until fork soft. You can peel and boil the potatoes if you want but I think they have a better flavor oven roasted.

3. When the sweet potato is finished peel and mash. Add the rest of the ingredients and using the potato masher, mix all the ingredients together until they are incorporated, about 2 minutes of mashing.

4. Spoon sweet potato mix into the casserole dish and top with the Maple Pecan topping.

5. Bake for 30 minutes (check that nuts don't burn - if they are browning too quickly cover with foil) then remove from oven. Allow to cool for 10 minutes and then serve.

Crispy Brussel Sprouts with Bacon and Garlic

Ingredients

• 10 brussel sprouts
• 3 pieces of bacon, chopped
• 2 garlic cloves, thinly sliced
• ¼ cup avocado oil
• 2 tablespoons rock salt, sea salt or "Kosher" salt
• Salt and pepper

Instructions

1. Peel off any bad leaves from the brussel sprouts

2. Bring a pot of water to the boil. Add rock salt.

3. Blanch brussel sprouts for 4 minutes then drain and refresh in cold running water.

4. Cut sprouts in half lengthwise.

5. Heat avocado oil on high. Add bacon and cook 1 minute.

6. Add Brussels sprouts and fry until they start to brown around the edges and the bacon crisps.

7. Add garlic slices and fry 1 minute until softened.

8. Drain brussels sprouts to remove excess oil. Serve hot.

End on a Sweet Note
 

Apple Crumble

Ingredients

The Apple Part:

• 5-6 med pink lady or granny smith apples peeled, cored, and sliced to about 1/4 inch thickness
• 1-2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp ginger

The "Crisp" Part (Topping)

• 6 Tbsp coconut oil, or ghee softened
• 1 cup chopped raw pecans
• ½ cup GF Oats
• 3/4 cup blanched almond flour
• 2 tbsp pure maple syrup
• 1/2 cup unsweetened coconut flakes
• 1 tsp pure vanilla extract
• 2 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/4 tsp ground ginger
• 1/4 tsp ground allspice
• 1/8 tsp sea salt

Instructions

1. Preheat the oven to 375 degrees

2. In a large bowl, toss the sliced apples with the spices, then put the apples in a 9 or 10 inch pie dish or baking dish and set aside.

3. For the crisp topping, put all the ingredients except for the oats in a food processor and process or pulse until the pecans are finely ground and a paste is created.

4. Mix in oats with a spoon.

5. Spread the topping all over the apples to fully cover (or as fully as possible) and bake in the preheated oven for 50 minutes - 1 hour or until the apples are bubbly and the topping is brown and crisp.

6. Let sit for at least 30 minutes to cool down before serving warm. 

7. Try topped with Cashew Milk Ice Cream! YUM!

No-Bake Pumpkin Tarts

makes 8 mini tarts

Ingredients

For the crust:

• 1 cup walnuts
• 1/4 cup shredded coconut
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil, melted
• 1/4 teaspoon salt

For the filling:

• 1 cup pumpkin puree
• 1/4 cup almond milk
• 1/4 cup coconut oil, melted
• 3/4 cup Medjool dates, pitted
• 1 teaspoon vanilla
• 1 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground clov es 

Directions

1. Line a standard muffin tin with 8 parchment cups, and set aside.

2. To prepare the crust, pulse the walnuts and shredded coconut in a small food processor until ground into a fine meal. (Be careful not to over-process, or you’ll wind up with nut butter instead!)

3. Add the maple syrup, coconut oil and salt and process again until just mixed, and the dough sticks together when pinched between your fingers. 

4. Scoop the dough by heaping tablespoons into the 8 parchment cups and use your fingers to press down and form a crust for each cup.

5. Place the pan in the fridge to set while you prepare the filling.

6. Add all filling ingredients into the food processor and mix until smooth

7. Add the filling to the chilled crust and then place back into the fridge to at least an hour. 

8. These can be made the night before just leave them in fridge and take out when ready to serve. 

I hope you enjoy these delicious dishes! HAPPY THANKSGIVING!!

Easy Sheet Pan Meals

If you are anything like me I look for ways to cook faster. I want to eat healthy but I do not have all day to do it. This is why I love sheet pan meals! They are fantastic if you need something quick. Here are a few of my favorites.

Sweet Potatoes and Black Bean Hash

INGREDIENTS

• Coconut or Avocado Oil

• 2 sweet potatoes, peeled and diced

• 2 medium zucchini, sliced

• 1 medium red bell pepper, diced

• 1 (15-ounce) can black beans, drained and rinsed

• 1 cup frozen, canned, or roasted corn kernels

• 2 tablespoons Avocado oil

• 3 cloves garlic, minced

• 1 teaspoon chili powder

• 1/2 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• Kosher salt

• Freshly ground black pepper

• 6 large eggs

INSTRUCTIONS

• Arrange a rack in the middle of the oven and heat to 425F. Lightly oil a rimmed baking sheet with coconut or avocado oil.

• Place the sweet potatoes, zucchini, bell pepper, black beans, and corn in a single layer on the prepared baking sheet. Add the avocado oil, garlic, chili powder, cumin, and paprika. Season with salt and pepper and gently toss to combine.

• Bake, stirring halfway through, until the sweet potatoes are tender, 15 to 18 minutes total. Remove the pan from the oven and create 6 wells in the vegetables. Gently crack an egg into each well, keeping the yolk intact (or break if preferred); season the eggs with salt and pepper.

• Return the pan to the oven and bake until the egg whites are set, 7 to 9 minutes.

• Garnish with cilantro, limes or salsa.

Chicken Fajitas

INGREDIENTS

• 3 teaspoons chili powder

• 1 1/2 teaspoons ground cumin

• 1 teaspoon paprika

• dash of red chili pepper (optional)

• salt and pepper

• 1 1/2 lbs. boneless skinless chicken breast, sliced into thin strips (thighs will also work)

• 1 red pepper

• 1 green pepper

• 1 yellow pepper

• 1 onion, sliced

• 2 cloves garlic

• 3 tablespoons avocado oil

• 2 teaspoons fresh lime juice

• 8 corn tortillas

INSTRUCTIONS

• Preheat oven to 400F. Mix spices together in a small bowl and set aside.

• Place sliced peppers and onions on baking sheet, top with sliced chicken. Sprinkle spice mixture and garlic on chicken. Top all ingredients with avocado oil and mix until well combined.

• Roast in the oven for 20-25 minutes, turning once halfway through.

• Place tortillas wrapped in foil in the oven the last 5 minutes of cooking to heat through.

• Once the chicken and peppers are out of the oven, drizzle lime juice over the top and mix together.

• Serve in tortillas

• Suggested toppings -  cilantro, salsa, avocado, cashew cheese, cashew yogurt

Roasted Lemon Garlic Shrimp and Asparagus

INGREDIENTS

Asparagus

• 1 pound thin/medium asparagus, ends trimmed

• 1 tablespoon olive oil

• 1 garlic clove, minced

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

Shrimp

• 1 1/2 pounds medium uncooked peeled tailless and deveined shrimp* (You can buy frozen shrimp already deveined and with no tails)

• 1 tablespoon olive oil

• 2-3 garlic cloves, minced

• 1/2 teaspoon salt

• 1/4 teaspoon paprika

• 1/8 teaspoon pepper

• 1/8-1/4 teaspoon red pepper flakes

• 3 tablespoons chopped fresh parsley

• 1 1/2 tablespoons lemon juice or more to taste

INSTRUCTIONS

• Preheat oven to 400F.

• Line a Sheet Pan with foil and lightly grease with avocado oil.

• Add asparagus and drizzle with 1 tablespoon olive oil. Add 1 minced garlic clove, 1/4 teaspoon salt and 1/8 teaspoon pepper. Toss until evenly coated then line asparagus in a single layer. Roast for 4-6 minutes depending on thickness.

• Remove pan from oven and push asparagus to one side of the pan (keep in a single layer). Add shrimp and drizzle with 1 tablespoon olive oil. Add 2-3 minced garlic cloves (or more to taste), 1/2 teaspoon salt, 1/4 teaspoon paprika, 1/8 teaspoon pepper, 1/8-1/4 teaspoon red chili flakes and fresh parsley. Toss until evenly coated then line shrimp in a single layer.

• Roast for 6 minutes or just until shrimp is opaque.

• Remove pan from oven and drizzle with lemon juice. Season with additional salt and pepper to taste. Serve with pasta, rice, etc.

• Serve over gf pasta, rice, quinoa.

Chicken and Veggies

INGREDIENTS

• 2 medium chicken breasts, boneless skinless cut into ½ inch pieces

• 1 cup broccoli florets, frozen or fresh

• 1 small red onion, chopped

• 1 cup grape or plum tomatoes

• 1 medium zucchini, chopped

• 2 cloves garlic minced

• 1 tablespoon italian seasoning

• 1 teaspoon salt

• ½ teaspoon black pepper (optional)

• ½ teaspoon red pepper flakes (optional)

• ½ teaspoon paprika

• 2 tablespoons avocado oil

INSTRUCTIONS

• Preheat oven to 450F. Line a baking sheet with aluminum foil and set aside.

• Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.

• Bake for 15-20 minutes or until the veggies are charred and chicken is tender.

• Serve over quinoa or rice.

The great thing about sheet pan meals is you can swap in any protein or vegetables you and your family enjoy. So you can make them every week and just mix it up. These also work great if you are food prepping. Once they are done split them up into to go containers and you are ready to grab and go!

Chocolate Muffins

Today I am sharing one of my families favorite muffin recipes. These taste like they are sinful and they help me stay on track with my sweet tooth.

One of the easiest, cannot mess up recipes!!

Flourless Chocolate Almond Butter Muffins

Makes 12 Muffins

Ingredients

• 1 Cup Almond Butter (feel free to use another nut butter)

• 2 Medium Ripe Bananas

• 2 Large Eggs

• ¼ Cup Honey

• 1 Cup Gluten Free Oats

• 4 Tbsp Ground Flax Seed

• 1 tsp Vanilla Extract

• ½ tsp Cinnamon

• ½ tsp Baking Soda

• ½ Cup Cacao Powder

Directions

1. Preheat oven to 375F

2. Prepare muffin pan with either muffin papers or cooking spray

3. Add all ingredients into a high-speed blender and blend on high until smooth

4. Pour the batter into your prepared muffin pan, filling each cavity ¾ full

5. Bake for 10-12 min. Or until toothpick comes out clean

Tip: Feel free to add chocolate chips or walnuts for a little extra wow!

Healthy Chicken Nuggets

I am always getting questions from friends with kids about healthy alternatives to their favorite foods. Here is a great recipe for Healthy Homemade Chicken Nuggets that my kids love.

Homemade Chicken Nuggets

Ingredients

• 2 local or organic boneless skinless chicken breasts

• 1 egg

• 1 cup Almond Meal

• ½ teaspoon garlic powder

• Salt and pepper to taste

Instructions

• Preheat oven to 350 degrees

• Chop the chicken into small chunks and sprinkle them with salt and pepper (if desired).

• Lightly beat the egg in a shallow bowl.

• In another shallow bowl mix together the almond meal, and garlic powder with a fork.

• Now you are ready to bread the chicken. Toss some of the chicken chunks into the egg mixture until they are coated on all sides. Then drop them on top of the almond flour mixture and roll them around until coated.

• Spread the chicken on the cookie sheet sprayed with nonstick spray or coconut oil and place in the oven for 20 mins or until golden brown.

• If you want them a little more crispy turn the oven on broil for a few minutes then flip the nuggets and crisp the other side as well.

Tip: Make a double batch because these are great to freeze and use a few at a time just like you would with the store bought ones.

5 Nutritional Secrets

I love finding little things that I can add into my diet to help me hit my macros each day. So I want to share 5 of my nutritional secrets. These are items you might not have thought about adding to your diet that have been game changers for me.

Chia Seeds - I use these little guys everyday in my protein shakes they have a great amount of fiber and healthy fat 8 grams each to be exact. They also make a healthy little treat when made into chia pudding! So Good!!

Hemp Seeds - These seeds are nutty and delicious but did you know they provide 10 grams of protein per serving!?! Amazing right? I put them on salads, guacamole or top my quinoa bowls with them.

Nutritional Yeast - This wonderful cheese substitute really does have a cheese flavor. I do have to say I have fallen in love with a local company Barefood’n Happy’s Cheezy POWder that is a mixture of nutritional yeast, turmeric, almonds, onion powder and garlic and guess what you can order it online now! I use this stuff all the time it is like my cheesy flavored crack!

Coconut Oil - This oil is a great healthy fat to add to your diet. It holds up to high heats well so it makes it a perfect oil to cook with or bake with but have you ever tried it on a piece of toast, pancake or muffin?? If you haven’t you are missing out! I don’t think I will ever want butter again.

Coconut Aminos - If you like soy sauce but not the amount of sodium then I highly suggest you try this. We use these aminos in stir fry all the time it is our go-to way to get rid of leftovers!

Trying adding these into your kitchen arsenal!