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This week's Fall Recipes

Meal 1

Anything-You-Have Coconut Curry Soup

Coconut Curry Soup – this easy recipe can be made with almost ANY vegetables you have on hand! Silky-smooth and full of flavor. Vegetarian and vegan!

INGREDIENTS

  • 1 tablespoon oil

  • 1 onion, chopped

  • 3 cloves garlic, smashed

  • 1 knob of ginger, peeled and grated

  • 1-2 tablespoons red curry paste

  • 1-2 tablespoons turmeric

  • 1 teaspoon salt

  • 2 tablespoons sugar

  • 12 baby yukon potatoes

  • 2 14-ounce cans coconut milk

  • 3 cups vegetable broth

  • 24 ounces extra firm tofu

  • anything you have for fresh veggie toppings! see notes

INSTRUCTIONS

  1. PREP: Start smushing the tofu in that nifty TOFU PRESS. It’s amazing. (Or rig up some kind of system to press the water out of the tofu while you prepare the soup.)

  2. SIMMER SOUP: Heat the oil in a large pot over medium heat. Add the onion, garlic, and ginger, and stir fry for a few minutes until fragrant. Don’t let the garlic burn or brown. Add the curry paste, turmeric, salt, and sugar. Stir fry for another few minutes. Add the potatoes, coconut milk, and broth. Simmer until the potatoes are soft.

  3. BLEND SOUP: Allow to cool slightly (I can never wait very long…) then transfer to a blender and puree until smooth and silky. The soup should be rich and thick so that it coats the back of a spoon. Add in more water or broth (I think I ended up adding about 2-3 cups) to thin out the soup as needed.

  4. FRY TOFU: Remove the tofu from the press and cut into small pieces. In the same pot, heat a little more oil and add the tofu, stir frying until light golden brown. Pour in a small amount of the pureed soup – it will sizzle and pop, and it will also give the tofu the most wonderful color and caramelized exterior. Remove from heat with the tofu is deep golden brown and crispy.

TOP AND SERVE: Top each serving of soup with fresh veggie toppings and crispy caramelized tofu and enjoy your luscious salad-meets-soup combo.

NOTES

Toppings: green onions, cilantro, basil, red or green cabbage, asparagus, baby kale, carrots, zucchini shreds, bell peppers, mushrooms, spinach, broccoli, snap peas, bean sprouts… ANYTHING YOU HAVE.

(There is a short list of things that don’t sound like they would be awesome in this recipe, like tomatoes… and… I can’t think of any more, so that might be all. Use your best curry judgement.)

Regular or light coconut milk will work! Nutrition info is for light coconut milk. But regular is so, so good.

In place of potatoes, you could also use sweet potatoes, carrots, or eggplant.

I’ve also done this with green curry paste and it’s still great.

Serves 8

Calories Per Serving: 429

% DAILY VALUE

26%

Total Fat 17.1g

0%

Cholesterol 0mg

24%

Sodium 567.2mg

19%

Total Carbohydrate 56.5g

Sugars 8.6g

31%

Protein 15.3g

1%

Vitamin A 20.5µg

88%

Vitamin C 52.9mg

https://pinchofyum.com/anything-you-have-coconut-curry-soup

Cucumber Bites - easy after school snack

Prep Time

15 mins

Total Time

15 mins

Servings: 30

Calories: 54 kcal

Ingredients

  • 8 oz Sour Cream

  • 1/2 packet Ranch Dressing Mix

  • 6 Cucumbers

  • 30 Carrot Sticks

  • 30 Celery Sticks

Instructions

  1. Mix together sour cream and ranch dip and set aside.

  2. Wash cucumbers and, using a peeler, make stripes on cucumbers.

  3. Cut cucumbers into 1 1/2" slices.

  4. Use a melon baller to scoop out center of each to make a cup.

  5. Fill with dip and insert a carrot and a celery stick.

Recipe Notes

This is an afternoon snack for your kiddos that is both fun and healthy!

Nutrition Facts

Cucumber Bites - easy after school snack

Amount Per Serving

Calories 54

Calories from Fat 9

% Daily Value*

Total Fat 1g

2%

Cholesterol 3mg

1%

Sodium 116mg

5%

Potassium 391mg

11%

Total Carbohydrates 8g

3%

Dietary Fiber 2g

8%

Sugars 4g

Protein 1g

2%

Vitamin A

209.2%

Vitamin C

8.3%

Calcium

5.3%

Iron

2.3%

* Percent Daily Values are based on a 2000 calorie diet.

https://www.eatingonadime.com/cucumber-bites/

HOMEMADE RANCH SEASONING MIX

TOTAL TIME: 5 MINS PREP TIME: 5 MINS COOK TIME: 0 MINS

INGREDIENTS:

  • 1/3 cup dry powdered buttermilk (*see note below)

  • 2 tablespoons dried parsley

  • 1 1/2 teaspoons dried dill weed

  • 2 teaspoons garlic powder

  • 2 teaspoons onion powder

  • 2 teaspoons dried onion flakes

  • 1 teaspoon ground black pepper

  • 1 teaspoon dried chives

  • 1 teaspoon salt

DIRECTIONS:

Whisk all ingredients together until blended. If you want a more finely-ground seasoning mix, you can pulse the mixture in a food processor until it reaches your desired consistency.

Store in a sealed container (here is the jar I used) in the refrigerator for up to 3 months.

*3 Tablespoons of this mix = 1 packet of the store-bought seasoning mix

https://www.gimmesomeoven.com/homemade-ranch-seasoning-mix/

CONFETTI CHOPPED KALE, WALNUT AND BEET SALAD {GLUTEN-FREE, DAIRY-FREE, VEGAN}

Serves: 4

Raw, Paleo, Grain-Free, Gluten-Free, Dairy-Free, Vegan

Recipe type: Entree

INGREDIENTS

  • 2 large fresh beets scrubbed and peeled

  • 1/2 medium red onion thinly sliced

  • 2 heads fresh kale very finely chopped

  • 2 large carrots

  • 4 Tbsp. walnut halves chopped

  • 1 1/2 Tbsp. fresh tarragon finely chopped

  • 2 1/2 Tbsp. balsamic vinegar

  • 1 1/2 Tbsp. fresh lemon juice

  • 2 Tbsp. olive oil

  • sea salt and pepper to taste

  • 1/4 tsp. fresh lemon zest

INSTRUCTIONS

  1. Place beets on a flat surface, suing a sharp knife, cut into matchsticks.

  2. In a large bowl, combine beets, onion, kale, carrots, walnuts and tarragon.

  3. In a small bowl, whisk vinegar, lemon juice, oil, sea salt, pepper and lemon zest; pour over kale salad and toss to combine.

  4. Serve.

Nutrition Facts

Confetti Chopped Kale, Walnut and Beet Salad {Gluten-Free, Dairy-Free, Vegan}

Amount Per Serving

Calories 255

  • Percent Daily Values are based on a 2000 calorie diet

https://thehealthyapple.com/confetti-chopped-kale-walnut-and-beet-salad-raw-gluten-free-dairy-free-vegan/

Double Chocolate Paleo Beet Banana Bread

stuff

  • 2 tablespoons flax meal

  • 3 ripe bananas

  • 1 medium cooked beet (or one more ripe banana)

  • 1 teaspoon vanilla extract

  • 3/4 cup almond flour

  • 1/3 cup coconut flour

  • 1/3 cup cocoa powder

  • 1/2 tablespoon beet powder (optional)

  • 1/2 teaspoon baking powder

  • 1/2 teaspoon baking soda

  • 1/4 teaspoon salt

  • 3 ounces dark chocolate, chopped

meanderings

Preheat oven to 350 F. Spray an 8x8 pan with nonstick cooking spray of choice.

In a small bowl, combine 2 tablespoons flax meal with 5 tablespoons water. Allow to sit for 5 minutes.

In a blender, combine bananas, soaked flax seed, beet, and vanilla. Blend until smooth.

In a medium bowl, whisk together almond flour, coconut flour, cocoa powder, beet powder (if using), baking powder, baking soda, and salt. Add liquid ingredients to dry and mix until just combined. Add chopped dark chocolate, reserving a few chunks for the top and fold until combined.

Spread batter evenly into prepared pan and sprinkle remaining chocolate chunks on top. Bake for 18-23 minutes or until toothpick comes out clean. Once done baking, transfer pan to a wire rack to cool for 20 minutes before cutting into bars

http://www.thecuttingvegblog.com/double-chocolate-beet-banana-bread/

Meal 2

ROASTED SWEET POTATO, BEET, APPLE AND QUINOA SALAD

YIELD: 4 servings PREP TIME: 10 minutes COOK TIME: 25 minutes TOTAL TIME: 35 minutes

Ingredients:

  • 1 medium sweet potato, peeled and chopped

  • 1 teaspoon extra virgin olive oil

  • 1/4 cup uncooked quinoa

  • 3 ounces organicgirl SUPERGREENS!

  • 1 cup cooked beets, chopped

  • 1 medium apple, peeled, cored and chopped

  • 1/4 cup dried cranberries

  • 1/4 cup crumbled goat cheese

  • 2 tablespoons cinnamon spice pepitas

FOR THE DRESSING:

  1. 3 tablespoons extra virgin olive oil

  2. 2 tablespoons balsamic vinegar

  3. 2 teaspoons honey

  4. 1 teaspoon dijon mustard

  5. salt and pepper

Directions:

  • Preheat oven to 425°F. Line a baking sheet with foil. Arrange sweet potato on baking sheet. Drizzle with olive oil and toss to coat. Bake for 25 minutes, or until tender.

  • While the sweet potato is baking, cook quinoa according to package instructions.

  • To make the dressing, whisk together the olive oil, balsamic vinegar, honey and dijon mustard. Season with salt and pepper, to taste.

  • In a large bowl, toss together cooked sweet potato, cooked quinoa, greens, beets, apple, cranberries, pepitas, and goat cheese. Drizzle with dressing and toss to coat. Enjoy!

https://www.spoonfulofflavor.com/2017/10/30/roasted-sweet-potato-beet-and-apple-salad/

Roasted Beets, Carrots, and Sweet Potatoes

These roasted veggies can dress up a salad, making it beautiful and nutritious, but they are also perfect when served warm alongside fish or your favorite protein.

Category Paleo, Side Dish, Vegetarian

Compliance Level Kickstart, Lifestyle, Performance

Prep Time 15 minutes

Cook Time 30 minutes

Ingredients

  • 1 large sweet potato skins on, cubed 1/2 inch x 1/2 inch

  • 2 medium-sized beets peeled and cubed 1/4 inch x 1/4 inch

  • 2 medium-sized carrots peeled and sliced 1/2 inch thick

  • 1/2 tsp ground coriander

  • 1 tsp dried thyme

  • 1/2 tsp ground sage

  • 1/2 tsp ground black pepper

  • 1 tsp kosher or sea salt

  • 2 tbsp extra virgin olive oil

Instructions

  • Preheat the oven to 375 degrees Fahrenheit.

  • Spread the vegetables out along a baking sheet. 


  • Season with spices and olive oil. Toss with your hands until all the veggies are coated.


  • Spread the veggies back out on the baking sheet. 


  • Bake for 30 minutes, or until your desired tenderness.


  • Serve hot, or cool in the fridge and add to your next salad.


https://www.wholelifechallenge.com/roasted-beets-carrots-and-sweet-potatoes/

Winter Kale Vegetable Soup

Prep Time

10 mins

Cook Time

45 mins

Total Time

55 mins

This soup is loaded with vegetables like kale, carrots and celery and packed with super savory herbs like rosemary, thyme and garlic. Perfect for the cold winter days.

Course: Soup

Cuisine: American

Servings: -8

Author: Isabel Eats

Ingredients

  • 1 cups large or extra large onion chopped (about 2 )

  • 1 lb carrots chopped

  • 5 stalks celery chopped

  • 5 cups kale chopped

  • 2 tbsp butter or coconut oil

  • 2 tbsp garlic minced

  • 9 cups stock vegetable or chicken

  • 1 tsp thyme dried

  • 3 leaves bay

  • 1/4 tsp rosemary dried

  • 1 tbsp coarse sea salt

  • 1 tsp black pepper ground

Instructions

  • Heat butter on medium heat in large pot.

  • When butter is melted, add onions and garlic.

  • Stir and cook until onions become translucent but before the garlic burns, about 2 minutes.

  • Add carrots and stir in with the onion and garlic.

  • Let cook for 5 minutes.

  • Add celery, kale, salt, pepper, rosemary and thyme.

  • Stir and let cook for 5 minutes.

  • Add chicken stock and bay leaves.

Stir and let cook, covered, for 30 minutes.

https://www.isabeleats.com/winter-kale-vegetable-soup/

Cantaloupe Banana Smoothies

  • Total Time Prep/Total Time: 10 min.

  • Makes 3 servings

Ingredients

  1. 1/2 cup fat-free plain yogurt

  2. 4-1/2 teaspoons orange juice concentrate

  3. 2 cups cubed cantaloupe

  4. 1 large firm banana, cut into 1-inch pieces and frozen

  5. 2 tablespoons nonfat dry milk powder

  6. 2 teaspoons honey

Directions

  • In a blender, combine all ingredients. Cover and process until blended. Pour into chilled glasses; serve immediately.

Nutrition Facts

1 cup: 141 calories, 1g fat (0 saturated fat), 2mg cholesterol, 60mg sodium, 32g carbohydrate (26g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fruit.

https://www.tasteofhome.com/recipes/cantaloupe-banana-smoothies/

Meal 3

Cucumber Tuna Sub

Prep Time

30 mins

Total Time

30 mins

Servings: 6 servings

Calories: 185 kcal

Ingredients

  • 10 ounces tuna drained (2 cans)

  • 1/4 cup mayonnaise , or more depending on how creamy you want it to be

  • 1 large stalk celery , diced

  • 2 Tablespoons sweet relish or diced dill pickles

  • 2 Tablespoons minced red onion

  • 2 teaspoons mustard

  • 2 teaspoons minced parsley

  • salt , to taste

  • fresh cracked black pepper , to taste

  • 1/2 teaspoon dried dill , or 1 teaspoon (5ml minced fresh dill) - (optional)

  • 1/2 teaspoon hot sauce or Sriracha sauce - optional

  • freshly squeezed lemon juice to taste - (optional)

  • 3-4 Cucumbers

Directions

Make Tuna Mixture:

  • Add drained tuna to bowl and gently break up large chunks.

  • Add mayonnaise, celery, relish or pickles, red onion, mustard, parsley, salt, pepper and/or optional dill, hot sauce, and lemon juice

  • Gently stir everything together and chill in the fridge.


Make Cucumber Tuna Sub:

  • Peel the cucumbers. Cut the cucumbers in half lengthwise. Using a small spoon, gently scoop out all the seeds.


Fill the tuna mixture in the middle of each hollowed out cucumber. Lay two cucumber halves together to form the cucumber log and cut into bite size pieces. For storing, just wrap each cucumber log with plastic wrap and take into work for lunch

https://bestrecipebox.com/cucumber-tuna-subs/

Waldorf Salad Recipe

  • Prep time: 15 minutes Yield: Serves 4

If using yogurt, omit the lemon juice. You may also want to add a little honey to balance the tartness of the yogurt.

INGREDIENTS

  • 6 Tbsp mayonnaise (or plain yogurt)

  • 1 Tbsp lemon juice

  • 1/2 teaspoon salt

  • Pinch of freshly ground black pepper

  • 2 sweet apples, cored and chopped

  • 1 cup red seedless grapes, sliced in half (or 1/4 cup of raisins)

  • 1 cup celery, thinly sliced

  • 1 cup chopped, slightly toasted walnuts

  • Lettuce

METHOD

In a medium sized bowl, whisk together the mayonnaise (or yogurt), lemon juice, salt and pepper. Stir in the apple, celery, grapes, and walnuts. Serve on a bed of fresh lettuce.

https://www.simplyrecipes.com/recipes/waldorf_salad/

Homemade Roasted Beet Hummus

DESCRIPTION

This Roasted Beet Hummus is quick and easy, made with just 7 ingredients, and can be made with golden or red beets! Both equally addicting – vegan and gluten-free.

INGREDIENTS

  • 1 large or 2 medium roasted red beets or golden beets (about 3oz) Instant Pot recipe

  • 14oz canned chickpeas (low sodium), drained and rinsed

  • 2 large cloves fresh garlic, minced (highly recommend fresh here!)

  • 3 TBSP tahini (ground sesame seeds)

  • 1/4 cup extra virgin olive oil

  • juice of medium lemon (about 3 TBSP)

  • 1/2 tsp salt, to taste

  • 1/4 tsp paprika for red beet hummus

  • 1/4 turmeric for golden beet hummus

Veggies such as carrots, celery, bell peppers, radishes, etc. for dipping

Crackers, pretzels, pita chips, etc. for dipping

INSTRUCTIONS

  • Chop red or golden beets into quarters and add to small blender or food processor; pulse until beets are processed into tiny pieces.

  • Add the rest of your ingredients – drained chickpeas, minced garlic, tahini, olive oil, lemon juice, salt, and paprika if using red beets or turmeric if using golden beets.

  • Process mixture until smooth, scraping down the sides of the bowl/cup as needed.

  • Transfer beet hummus into bowl, serve with favorite veggies, crackers, chips or spread on toast. Enjoy!

NOTES

I prepared my beets in the instant pot but you can also roast them – Cover beets in foil; bake at 375ºF for 45-50 minutes, depending on size of beets. Rinse under cold water and rub skin off. Or I like the pre-packaged Love Beets brand.

Beet Hummus should keep covered in fridge for 5-7 days.

https://www.fitmittenkitchen.com/roasted-beet-hummus/

Apple Banana Carrot Bread

yield: 2 LOAVES prep time: 10 MINUTES cook time: 60 MINUTES

INGREDIENTS:

FOR THE BREAD:

  • 1 cup unsalted butter, softened

  • 2 large bananas

  • 3/4 cup light brown sugar, packed

  • 3/4 cup granulated sugar

  • 3 1/2 cup all-purpose flour

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 1/2 tsp kosher salt

  • 1 tsp vanilla extract

  • 2 tsp cinnamon

  • 1/2 tsp nutmeg

  • 1/4 cup milk

  • 4 large eggs

  • 1 cup shredded carrots

  • 1 cup Crunch Pak apples, diced

FOR THE FROSTING:

  • 4 oz cream cheese

  • 3 cup powdered sugar

  • 1 tsp vanilla extract

  • 2-4 Tbsp milk

DIRECTIONS:

  • Grease two 9" x 5" loaf pans with baking spray. Set aside. Preheat oven to 350 degree F.

  • In a large mixing bowl, combine butter and bananas. Blend until bananas are mashed and mixed with butter. Add in sugars and beat until combined.

  • Add in flour, baking powder, baking soda, salt, vanilla, cinnamon, nutmeg and milk. Beat until well combined. Add in eggs and beat well. Fold in carrots and apples.

  • Pour into greased pans. Bake for 60 minutes, until toothpick in center comes out clean.

  • Remove from oven and cool on rack for 10 minutes. Remove from pans and cool completely.

For frosting: beat cream cheese with sugar, milk and vanilla until smooth (about 3-4 minutes). Spread over cooled bread. Slice and enjoy!

https://www.shugarysweets.com/apple-banana-carrot-bread/

Extras

Peppery Coleslaw with Cucumbers and Celery

Ingredients

153 cals

  • 
1/2 small head cabbage, shredded

  • 
1/2 cucumber, chopped

  • 
1 stalk celery with leaves, finely chopped

  • 
2 tablespoons chopped fresh cilantro

  • 
2 tablespoons chopped fresh flat-leaf parsley

  • 
1/2 cup mayonnaise

  • 
1 tablespoon white vinegar

  • 
1/4 teaspoon onion powder

  • 
1/2 teaspoon salt

1/2 teaspoon coarsely ground black pepper

Directions:

Mix cabbage, cucumber, celery, cilantro, and parsley in a bowl. Whisk mayonnaise, vinegar, onion powder, salt, and black pepper in a separate bowl; stir dressing into slaw until thoroughly mixed. Chill for 1 hour before serving.

https://www.allrecipes.com/recipe/222220/peppery-coleslaw-with-cucumbers-and-celery/

SPIRALIZED CARROTS AND CUCUMBER KALE SALAD WITH PEANUT SAUCE

Author: Brittany Mullins Prep Time: 15 mins Total Time: 15 mins Yield: 3

Ingredients

  • 1 bunch of kale (about 10 ounces)

  • 1/2 cup carrot spirals

  • 1/2 cup cucumber spirals

  • ¼ cup red onion, finely chopped

  • 2 teaspoons sesame salt (gomasio)

  • (for topping)

  • 1/4 cup natural creamy peanut butter

  • 1 clove of garlic, chopped

  • 1/4 inch knob of fresh ginger, chopped

  • 1 Tablespoon rice vinegar

  • 1/2 Tablespoon Bragg’s Liquid Aminos

  • 1 Tablespoon brown rice syrup

  • 1/4 cup warm water

  • pinch of cayenne pepper (optional)

Instructions

  • Wash kale and dry well. Remove large, tough stems and cut or break large leaves into bite size pieces.

  • In a large bowl combine the kale, carrot and cucumber spirals and red onion. Set aside.

  • Place the peanut sauce ingredients (peanut butter, garlic, ginger, vinegar, aminos, brown rice syrup, water and cayenne pepper) into a blender and blend until the mixture becomes smooth.

  • Drizzle the sauce on top of the kale mixture and stir until everything is well coated with the sauce. Garnish with chopped red onions and gomasio. Serve and enjoy!

Nutrition

Serving Size: 1/3 of recipeCalories: 208Sugar: 5gFat: 11gCarbohydrates: 24gFiber: 5gProtein: 9g

https://www.eatingbirdfood.com/spiralized-carrots-cucumber-kale-salad-peanut-sauce/

941-378-9036

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