Category Archives: Fall

fall muffin

Fall Favorite Muffins

by baking, Fall

When cranberries are in season I find myself falling in love with their wonderful tart flavor all over again and looking for great ways to use them.  The gift of a bag of pecans from a friend’s tree was the primary inspiration behind this recipe.

Using the orange zest and juice, plus a little maple syrup offers the perfect amount of sweetness.  The applesauce provides moisture and helps make this an egg-free muffin.

If you prefer using dry cranberries you can substitute ½ cup that has been soaked in hot water and then rinsed and patted dry.  Be sure to look for dry cranberries that have no added sugar or sulfur dioxide.

The use of cinnamon adds a warm, cozy Fall flavor making these gluten free muffins perfect for a snack with a cup of tea.  I confess I’ve been known to add muffins to the menu for breakfast/brunch on occasion. Because of the lower sugar content, these muffins would be a good choice for that.  

Enjoy!

fall muffin

Fall Favorite Muffins

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Ingredients
  

  • Dry ingredients:

    1 1/2 cups gluten-free all-purpose flour

    1/2 cup almond flour

    1/2 cup chopped pecans

    1 cup fresh cranberries, slightly chopped

    1 1/2 tsp baking powder

    1/2 tsp baking soda

    1/4 tsp salt

    1 tsp ground cinnamon

    Zest of 2 oranges

  • Wet ingredients:

    2 large eggs, room temperature

    1/2 cup avocado oil

    1/2 cup pure maple syrup 

    1/2 cup unsweetened applesauce

    1/4 cup freshly squeezed orange juice (from the zested oranges)

    1 tsp pure vanilla extract

Instructions
 

  • Preheat your oven to 350°F 
  • Line a muffin tin with paper liners or grease it with avocado oil
  • In a large mixing bowl, combine the dry ingredients and mix well to combine thoroughly
  • In a separate bowl whisk together the wet ingredients until fully combined
  • Gently fold wet ingredients into dry ingredients until just combined
  • Do not overmix
  • Spoon mixture into muffin cups, filling each cup to ⅔ full
  • Bake in preheated oven for 20 minutes or until an inserted cake pick comes out clean
  • Remove muffins from the oven and cool 5 minutes in the tin before transferring to a wire rack to cool all the way

 

split pea soup

Instant Pot Split Pea Soup

by crockpot, Fall, food storage, Instant Pot, winter,

The recipe is originally from my book The Pantry Principle.  Back then it was designed for a slow cooker.  Now that we have Instant Pots the recipe has been modified.

This is a delicious way to utilize split peas from your food storage.  If necessary this recipe can be modified to also used dried vegetables from your storage however this will require the addition of extra liquid.  See the parenthetical notes in the recipe for food storage modifications.

The addition of the dulse, an edible seaweed found in the North Atlantic, to this recipe adds a wonderful flavor and a big boost of iodine and the other trace elements our bodies need. If you want to make this as a vegetarian dish simply substitute vegetable broth or water for the bone broth.

Making this soup in the Instant Pot is a great way to have a quick hot meal ready to eat after a long day.

split pea soup

Instant Pot Split Pea Soup

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Servings 6

Ingredients
  

  • 2 carrots, diced (1 cup dehydrated carrot slices)
  • 2 ribs celery, diced (1/3 cup dehydrated celery)
  • 1 onion, diced (1/3 cup dried onion)
  • 1 pound dried split peas, picked over and washed
  • 2 tablespoons olive oil
  • 2 bay leaves
  • 1 tablespoon fresh thyme
  • 6 cups bone broth 
  • 1 teaspoon sea salt
  • ¼ teaspoon fresh ground pepper
  • 2 tablespoons dulse (a type of seaweed), crumbled

Instructions
 

  • Place all ingredients except salt, pepper, and dulse in an Instant Pot. Stir well to combine. 
  • IP Cook Time 15 minutes  Natural Release approximately 15 minutes.
  • Slow Cooker Time - 8 hours on low
  • Remove bay leaf
  • Add salt and pepper
  • Blend together with an immersion blender
  • Ladle into bowls to serve and top with 1 teaspoon crumbled dulse

What’s In Season: October Produce Guide

by Fall, fruit, pantry, seasonal, seasons, vegetables, ,

Autumn is a time for a change of pace. The days are getting shorter, the leaves are changing colors and the cool air is coming in. With the change of season comes new produce to try! Here's a list of what's in season this Fall:

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my flavorful stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Like acorn squash, acorn squash is also a winter squash filled with fiber, vitamin A, potassium and minerals. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, boiled, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussel Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, sauteed, or steamed.

Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated with U.S. and Canadian Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

 

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

 

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

 

Pomegranate 

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

 

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

 

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder. 

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and baked goods!

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

 

 

 

 
pumpkin spice

What Is Pumpkin Spice Really?

by Fall, ingredients, recipes,

It’s that time of year again…we’re being inundated with pumpkin spice!  Pumpkin spice lattes were just the beginning; the pumpkin spice trend seems to get more popular every year. No longer just for coffee; you see pumpkin spice everything – brownies, cookies, savory foods, sweet recipes, you name it and manufacturers are trying to pumpkin spice it.

So, what exactly is pumpkin spice? Here is some information about the combination of spices that make up this mix and how you can use it.

The Pumpkin Spice Blend

Probably the most common question asked about pumpkin spice is – what is it?

If you’re in the spice aisle of the grocery store you may see bottles labeled either ‘pumpkin spice’ or ‘pumpkin pie spice.’ Chances are they are the same or very similar. It turns out there is no exact measure for the combination of spices that make up pumpkin spice, rather it’s a mix of traditional seasonal spices.

Typically the blend includes cinnamon, ginger, nutmeg, and cloves. Some blends may also include allspice. These are all considered warming spices.  They’re also considered to be highly antioxidant, anti-inflammatory and some, like cinnamon, have even been shown to lower blood sugar.

DIY Spicepumpkin spice

You can buy a jar of pumpkin spice. That’s the fast and easy way to do it.  But if you want to customize your blend, making it at home is the way to go.  You can also save a little money as it’s often cheaper to buy your spices individually from the bulk bin aisle than to purchase the pre-mixed jar. 

For example, the price breakdown using my recipe below (we don’t use the cloves) goes like this:

Pumpkin Pie Spice - 1.8 ounce bottle = $10.99

Bulk bin:

  • Ground Cinnamon – 1 ounce = $1.65
  • Ground Nutmeg – 1 ounce = $1.96
  • Ground Allspice – 1 ounce = $2.35
  • Ground Ginger – 1 ounce = $1.99

For a total of $7.95 at an amount that would make twice the amount as the pre-mixed container.  According to my math it’s definitely better to mix your own.

If you make your own, you’re the one in charge of the blend, controlling how much of each spice you use. Perhaps, like me, you leave out the cloves.  Or you don’t have allspice, so you skip it.  Maybe you’re a fan of nutmeg and want a little extra.  There’s no right or wrong except to make your taste buds happy.

Play around with the recipe below to figure out what you like and what works for you.  Then make up a batch and keep it handy in your kitchen because there are a lot of things you can do with it.

Using Pumpkin Spice

Chances are like most people when you think about pumpkin spice you think Pie and Lattes.  But there are so many other ways you can add this delicious blend to your recipes:

  • Add it directly to your cream or half and half for a delicious boost
  • Fall soups do well with a dash of pumpkin spice
  • Oatmeal is wonderful with pumpkin spice and chopped nuts, no sugar needed
  • Muffins, cookies, bars, any baked good, give a dash of pumpkin spice a try
  • Throw it in a smoothie, especially if it’s got pumpkin in it
  • Add a spoonful to your Greek yogurt and a handful of cranberries for fabulous Fall flavor

Have fun with it and enjoy the new tastes of the season when you make your own pumpkin spice blend.

pumpkin spice

Pumpkin Spice Blend

Here’s my customized recipe for Pumpkin Spice. Because it’s so easy to mix up a batch I tend to not make large amounts at one timeunless I’m doing a lot of Fallor Winter holiday recipes.
Print Recipe Pin Recipe

Ingredients
  

  • 2 Tablespoons ground cinnamon
  • 2 teaspoons ground ginger
  • 2 teaspoons ground nutmeg
  • 1 teaspoon ground allspice

Instructions
 

  • Combine until well mixed.  Store in an airtight container for up to 6 months.

Sources

 

Intechopen.Com, 2022, https://www.intechopen.com/chapters/80859. 

"Ebscohost | 134240970 | Antioxidant, Antimicrobial, And Health Benefits Of Nutmeg.". Web.P.Ebscohost.Com, 2022, https://web.p.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09757619&AN=134240970&h=l%2bJJGSBWk4L%2bdC68SNTQuIQN3KzZVq56WRZYYf8Z%2bjNMxni1W%2fhYZx%2fJMiTpJAFltY%2fjtAzc7MXSFA2rrpenMg%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d09757619%26AN%3d134240970. 

Asianjpr.Com, 2022, https://asianjpr.com/HTML_Papers/Asian%20Journal%20of%20Pharmaceutical%20Research__PID__2021-11-2-7.html. 

Journalofsports.Com, 2022, https://www.journalofsports.com/pdf/2021/vol6issue1/PartB/6-1-75-739.pdf. Accessed 18 Sept 2022.

Ma, Run-Hui et al. "A Recent Update On The Multifaceted Health Benefits Associated With Ginger And Its Bioactive Components". Food &Amp; Function, vol 12, no. 2, 2021, pp. 519-542. Royal Society Of Chemistry (RSC), doi:10.1039/d0fo02834g. 

Nabila, Ananda et al. " THE UTILIZATION OF CINNAMON (CINNAMOMUM CASSIA) AS A NATURAL MEDICINE FOR DIABETES MELLITUS TYPE 2: SYSTEMATIC REVIEW". International Journal Of Biomedical Nursing Review, vol 1, no. 1, 2022, pp. 1-9., http://jos.unsoed.ac.id/index.php/ijbnr/article/view/6527. 

september produce guide

What’s In Season: September Produce Guide

by Fall, fruit, seasonal, vegetables, ,

As we move through the year, we find ourselves now heading into that restorative deep nutrition time of the year with these seasonal crops. What’s one of your favorite foods to make with something on this September produce guide?

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my protein-rich stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Cantaloupe

Cantaloupes contain high levels of beta-carotene, which is an important nutrient for eye and skin protection since it is converted to vitamin A in the body. 

Cantaloupe has over 100% DV per cup for Vitamin C, meaning that eating one serving will give you enough Vitamin C throughout your day! 

This fruit can be enjoyed on its own or mixed with other fruits like bananas, blueberries, strawberries, etc., making it versatile and enjoyable while getting all your daily nutrients at once!

Remember: wash your produce first to remove any bacteria or other exposures that might be on the rind and then transferred by the knife to the flesh of produce. A prime example of this was the 2011 salmonella outbreak which was tied to cantaloupe.

CauliflowerNot many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Eggplant

Eggplants require a warm climate and have been cultivated in their native Southeast Asia since ancient times.

They are high-fiber food that has many potential health benefits, including reducing the risk of heart disease and helping with blood sugar control. 

I am always experimenting in the kitchen. Because this dish--eggplant corn fritters with chunky tomato red pepper coulis-- turned out so well, I would like to share it with you! It's super easy to make and full of flavor. 

You could serve these as an appetizer with some goat cheese or any other cheese you'd like, or even as a main course with some side salads for a meal-sized appetizer. The tomato-red pepper coulis is so flavorful that you'll want to eat it on its own too!

Figs

Fig trees’ natural seedlings can be found in many Mediterranean countries. It is so widely used throughout these regions that it has been nicknamed “the poor man’s food."

The fruit contains significant amounts of copper and vitamin B6. Copper is a mineral that your body needs for the production of red blood cells. It also aids in energy metabolism, and it can help maintain healthy hair, skin, bones, and joints. 

While vitamin B6 is one of the most essential vitamins to help you maintain a healthy immune system and assist with many bodily processes like balancing hormones, reducing stress levels, and aiding indigestion. 

Figs can be enjoyed fresh, dried, or in tea form. Be sure to consume dried figs in moderation because of their high sugar content.

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

Green Beans

Green beans, also called string beans, are a common food in many kitchens across the United States. 

These vegetables contain several essential vitamins, including folate, which is 10% of your daily recommended intake value and helps prevent neural tube defects and other birth defects. 

My three-bean salad recipe is a classic side dish you can easily prepare for you and your family. This salad features a delicious mix of green beans, yellow beans, and red or pinto beans. You can also add cucumbers for a refreshing crunch. It’s light and fresh but also filling enough that you can have this salad as dinner too.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mangoes

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E. Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

It is the best time to go eat them fresh and buy from your local market. Mangoes and salsa are also a delicious combination. This easy-to-make recipe combines both fruits into a refreshingly sweet and tangy 

Mushrooms

Mushrooms have been a part of the human diet since thousands of years ago. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Okra

Okra is native to the tropics of the Eastern Hemisphere, such as in Africa and South Asia. 

It is high in vitamins C and K1, which boost the immune system and prevent blood clotting. 

This vegetable is somewhat unique as it also boasts protein and fiber, a nutrient that many fruits and vegetables lack.

Cooking okra is simple. It can be sauteed, pickled, or added to soup and stews.

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

Peppers

Peppers are the fruits of a tropical plant related to chilies, tomatoes, and breadfruit; all three were originally grown in America. 

One thing you may not know about peppers? They have 92% water content! The rest consists mainly of carbs with small amounts of protein and fat--making them one very nutritious meal choice for those looking to maintain their weight.

Not only do they provide 169% vitamin C (which is essential), so it's no wonder bell pepper recipes can be found everywhere, from grocery stores on the street corners alike!

As far as eating these babies go, either raw or cooked will work wonders for our bodies’ health.

Pomegranate 

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Raspberries

Red raspberries originate from Europe or northern Asia and are often cultivated in temperate areas throughout the world. The most common place to find US-grown berries is California, Oregon, and Washington.

Raspberries contain vitamins, minerals, and fiber which can help provide proper nutrition to your diet. They also come with various health benefits, including providing more than half the recommended daily intake for vitamin C.

Raspberries are a popular ingredient in jams and jellies, but did you know that you can also try making your own raspberry vinegar? Check out my recipe!

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Tomatoes

Labeled as a vegetable for nutritional purposes, tomatoes are fruits native to South America.

They're high in vitamins C and lycopene-- an important phytochemical that helps fight off diseases such as cancer.

You can find them eaten raw atop salads with all sorts of tasty toppings like cheese or avocado, baked into delicious dishes like lasagna or marinara sauce, sun or oven-dried, and pickled.  Green tomatoes are also fabulous as a chutney.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash
pumpkin mousse

Maple Pumpkin Mousse

by Fall, seasonal,

One of my favorite things about autumn is the shift to those richer, deeper flavors that come from root crops and squashes.  And although maple syrup is more of a late winter-early spring food it's a perfect accompaniment to these fall foods making this a season of delicious dishes.

This fabulously tasty maple pumpkin mousse is a perfect fall dessert as it combines flavors that truly signify this season of the year. Plus it's made with pumpkin, a wonderful squash that deserves to be used for more than making pie. 

Health benefits of pumpkin

Pumpkin is an amazingly nutrient dense food and provides exceptionally high levels of vitamin A.  In addition to that it also contains Vitamin B2, Vitamin C, Vitamin E, Potassium, Iron, Manganese, and Copper.  Your micronutrient status is a key indicator for health and adding good food sources of vitamins and minerals has been linked to better immune system function. That makes choosing pumpkin, among other vegetables, a good choice.

As well as all of the vitamins and minerals pumpkins are a great source of antioxidants such as beta-carotene, alpha-carotene, and beta-cryptoxanthin. This antioxidant profile may help protect your skin against sun damage. Studies also show that a diet rich in beta-carotene is positively associated with appearance. In other words, people who ate more were perceived to be more attractive. [pass the pumpkin please]

When it comes to your eyesight pumpkin may be beneficial there as well.  High levels of beta-carotenes have been shown to potentially reduce the risk of developing cataracts. Pumpkin is also rich in lutein and zeaxanthin both of which are beneficial for your eyes.

Eating pumpkin

But the best part, of course, is how wonderful pumpkin tastes and how versatile it is. I'm a big fan of including it in both sweet and savory dishes.  It's wonderful in a soup, baked into muffins, quick breads, and pancakes. And, of course, pumpkin is amazing in desserts.

This mousse is one of my favorites. It is super simple to whip up and sets up in an hour.  For maple syrup I strongly encourage you to spend the money and get the real stuff.  If you really like maple syrup get the dark stuff.  This is one area where you don't want to skimp by getting the store bought fake maple-flavored syrup.

The one challenging part of this recipe is the gingerthin cookies that you need to garnish the mousse.  Luckily they freeze well so I recommend making a batch at the beginning of the season and storing them in the freezer.

pumpkin mousse

Maple Pumpkin Mousse

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Servings 4 -6

Ingredients
  

  • 1 pint organic heavy whipping cream
  • 6 tablespoons maple syrup divided
  • 1 15-oz. can pumpkin purée – note: not pumpkin pie filling, just puree
  • 8 ounces organic cream cheese, softened and cubed
  • 2 tablespoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 1/3 cup organic half & half
  • Toppings:

    Pecans, chopped

    Ground cinnamon

    Gingerthins

Instructions
 

  • In a large chilled bowl beat the heavy whipping cream until doubled in size
  • Add 2 tablespoons maple syrup, continue beating until light and fluffy
  • Cover and rest in the refrigerator
  • In a large bowl mix together the pumpkin purée, cream cheese, pumpkin pie spice, vanilla extract, and remaining maple syrup until fully combines
  • Transfer to individual ramekins or serving dishes – this is lovely served in large mouth wine goblets
  • Place containers in the refrigerator to chill for for a minimum of one hour
  • When ready to serve, remove containers from the refrigerator and top with maple whipped cream, pecans, a sprinkle of ground cinnamon, and gingerthins.  The gingerthins can be tucked into the dessert, or crumbled and sprinkled on top.

Barb's Gingerthins

Created by my friend Barb, this is a wonderful gingersnap-type recipe which is perfect for the fall season.  As mentioned above, it does freeze well.  However be warned, these cookies are addictive, I've found they're just as good frozen as at room temperature.  If you're like me,  you may need to have someone hide them in the freezer until you need them for desserts.
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Ingredients
  

  • 3 sticks organic unsalted butter
  • 2 cups organic cane sugar or coconut sugar
  • 2 eggs
  • 2 teaspoons baking powder
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cloves
  • 5 cups gluten free flour (I prefer King Arthur's blend

Instructions
 

  • Melt butter
  • Mix with sugar until fluffy
  • Add eggs one at a time
  • Add baking powder and spices
  • Add flour until mixture is fully combined
  • Let dough sit in the refrigerator for 20 minutes while preheating the oven to 350°F
  • Make small teaspoon sized balls and place on an un-greased cookie sheet
  • Optional – if desired roll the cookie balls in cinnamon sugar first (7 parts sugar to 1 part cinnamon)
  • Bake 8-10 minutes
  • Let cookies sit 1-2 minutes on the cookie sheet before transferring to a rack to cool

Sources

 

Stahl, Wilhelm, and Helmut Sies. "Β-Carotene And Other Carotenoids In Protection From Sunlight". The American Journal Of Clinical Nutrition, vol 96, no. 5, 2012, pp. 1179S-1184S. Oxford University Press (OUP), doi:10.3945/ajcn.112.034819.

Maggini, Silvia et al. "Selected Vitamins And Trace Elements Support Immune Function By Strengthening Epithelial Barriers And Cellular And Humoral Immune Responses". British Journal Of Nutrition, vol 98, no. S1, 2007, pp. S29-S35. Cambridge University Press (CUP), doi:10.1017/s0007114507832971. 

Stephen, Ian D. et al. "Carotenoid And Melanin Pigment Coloration Affect Perceived Human Health". Evolution And Human Behavior, vol 32, no. 3, 2011, pp. 216-227. Elsevier BV, doi:10.1016/j.evolhumbehav.2010.09.003. 

Wang, Aimin et al. "Association Of Vitamin A And Β-Carotene With Risk For Age-Related Cataract: A Meta-Analysis". Nutrition, vol 30, no. 10, 2014, pp. 1113-1121. Elsevier BV, doi:10.1016/j.nut.2014.02.025. 

ZX, Wang et al. "[Comparison Of Lutein, Zeaxanthin And Β-Carotene Level In Raw And Cooked Foods Consumed In Beijing]". Zhonghua Yu Fang Yi Xue Za Zhi [Chinese Journal Of Preventive Medicine], vol 45, no. 1, 2011, p. ., https://pubmed.ncbi.nlm.nih.gov/21418822/. 

 

mash brussels sprouts

Autumnal Mash With Crispy Brussels Sprouts

by Fall, recipes, seasonal, sprouts, vegetables, , ,

This is a great side dish to add to any seasonal menu. Delicious and nourishing, it takes advantage of wonderful foods that are in season right now. Eating foods that are in season means they have more nutrition. Typically they’re also less expensive which is definitely a good thing.

Autumnal Mash with Crispy Brussels Sprouts

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Prep Time 10 minutes
Servings 4

Equipment

  • Note: for ease of cleanup you can line a rimmed baking sheet with either parchment paper or a silicone Silpat® baking mat

Ingredients
  

  • 1 medium cauliflower head, roughly chopped (save the leaves to use as a green vegetable in another dish)
  • 2 Gala apples, peeled, cored and roughly chopped
  • 2 large shallots, cleaned and roughly chopped
  • 1 tablespoons fresh rosemary leaves, minced
  • 2 tablespoons extra virgin olive oil , divided
  • Sea salt and black pepper, to taste
  • 1 pound Brussels sprouts, washed, trimmed, and halved
  • 2 garlic cloves, finely minced
  • 2 tablespoons organic whole cream
  • 2 tablespoons organic unsalted butter
  • ½ cup pistachios, shelled and roughly chopped

Instructions
 

  • Preheat oven to 375°F, prepare rimmed baking sheet
  • Add cauliflower, apple, shallots, rosemary, sea salt, pepper, and one tablespoon olive oil to a large bowl. Toss to combine.
  • Spread this mixture onto baking sheet, place in over and roast until the cauliflower is fork tender, 25-30 minutes
  • To prepare Brussels sprouts:
    Heat the remaining olive oil in a large pan over medium heat.
    Add the garlic. Cook, stirring frequently, until garlic is fragrant, less than 1 minute
    Add Brussels sprouts. Cook, stirring occasionally, until they are crispy and starting to brown, about 15 minutes.
  • To assemble:
    When cauliflower mixture is finished, place in a large mixing bowl.
    Add cream and unsalted butter and mash (with a potato masher or an immersion blender) until smooth.
    Spread the mash in a large serving dish, top with the Brussels sprouts, and garnish with pistachios.
    Enjoy!

Winter Hydration Tips

Winter Hydration Tips

by Fall, health, winter

Why hydrate in cold weather?

We're used to thinking about hydration when it's hot outside. After all, when we're active and sweating we're losing moisture. But you may not think about the importance of winter hydration. It turns out staying hydrated in the winter is equally as important. During these colder, usually dryer, months, you are drying out both through your skin and by breathing. 

When cold, dry winter air hits your lungs, they have to warm it up and humidify it. This takes moisture from your body. And if you're spending lots of time outside, especially if you're a winter sports enthusiast, you'll need even more hydration because the more effort you expend, the more humidity your body releases.

If you're sweating you may not realize how much moisture you're losing. That's because when it's dry out sweat evaporates much more quickly. And because you're already cold you may not notice the increased cooling that comes from sweat drying.

Signs of dehydration

Dehydration can suppress your immune system and also leads to a number of other health challenges. Be on the lookout for these signs that you may need to drink up:

  • Constipation
  • Dry mouth 
  • Dry skin
  • Fatigue
  • Headaches
  • Low blood pressure
  • Muscle weakness or cramping

The hydration factor

Before we get to the tips to support healthy hydration in the winter it's important that you know what your hydration factor is. This formula is a general guideline. If you're spending lots of time outdoors, or expending extra effort, or even if you're at a higher elevation (say for skiing), you'll need to consider increasing how much hydration you're getting.

To figure out how much hydration you need, calculate your body weight. Divide that in half for the number of ounces needed to be properly hydrated. Divide that number by 8 to get the number of cups of fluid.

For example:

     150 pounds
     divided by 2 = 75
     divided by 8 = 9.4 cups

Take that number, divide it by four and then set a “hydration alarm” approximately every two hours. When the alarm goes off put your beverage in front of you with the goal to drink it before the alarm goes off again.

Remember that this does not mean plain water. Too much water is not healthy either as it can dilute your electrolyte balance. Adding hydrating foods or other beverages is a good option to support your body and help avoid dehydration.

How to hydrate in the winter

Winter tends to be the time of year when we turn to warm liquids such as herbal tea and soup. This is not only a comforting idea, but it's also better for us. This is because room temperature or warmer liquids actually help to stabilize your core temperature. 

Here's a list of a few of my favorite soups for winter. They're not only warming and delicious, but they're also nourishing:

The types of liquid you consume during the winter is also important. Avoiding excess consumption of caffeine (found not only in coffee and tea, but also in that wintertime favorite, hot chocolate) and alcohol is helpful.  Both have diuretic qualities and can contribute to dehydration.

Not just soup

In addition to including herbal teas and soups, it's a good idea to add fruits and veggies to your diet that have more moisture in them.  These include:

  • apples
  • pears
  • citrus fruits
  • winter squash

Top tips to avoid dehydration

In addition to making sure you're getting plenty of fluids, there are a few things you can to to help avoid dehydration:

  • Bring a water bottle with you everywhere you go (this tip is year-round, not just for summertime)
  • Layer appropriately - Have layers that you can add and remove as needed.  Overdressing so that you are hot and sweaty actually contributes to hydration loss)
  • Use a humidifier in your home to help keep the air comfortably moist (your dry skin and static-y clothes will thank you)

Like what you read? Get more information about hydration in the ebook!

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Mockstroni soup recipe

Mockstroni Soup

by Fall, seasons, vegetarian, winter

What is mockstroni?

I love minestrone soup. But it tends to come with pasta and I find I do better when I avoid eating gluten. This soup was born out of a need to avoid gluten but also not wanting to include gluten-free pasta. While I'm not opposed to gluten-free pasta, I find that it tends to disintegrate pretty easily in soup, especially if there are leftovers. So I created this very satisfying soup that features that classic minestrone combination of herbs, beans, and vegetables. Because it's not your classical minestrone I decided to change the name and call it mockstroni.

This soup is very hearty and can be served either as a starter to a meal or simply use bigger bowls and it becomes a meal all by itself. Don't forget that the traditional way to make this soup was to use whatever was in season. So feel free to experiment with whatever vegetables you happen to have on hand. Fresh herbs are always best, but in the wintertime (my favorite time to make this comforting soup) dry herbs are fine.  And if you want to make a vegetarian version, you can simply use vegetable broth instead of the bone broth.

Mockstroni Soup

Mockstroni Soup
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Ingredients
  1. Serves: 6-8
  2. 3 T. extra virgin olive oil, divided
  3. 2-3 cloves garlic, finely minced
  4. ½ medium yellow onion, chopped small
  5. 3 medium carrots, chopped small
  6. 3 large stalks celery, chopped small
  7. 1 28-oz. can diced tomatoes, undrained
  8. 2 cups cooked beans (cannellini and red kidney beans work well)
  9. 4 C bone broth*
  10. 2 bay leaves
  11. 1 T. fresh rosemary leaves, finely chopped (or 1 t. dried)
  12. 1 T. fresh thyme leaves (or 1 t. dried)
  13. 1 T. fresh oregano leaves (or 1 t. dried)
  14. ½ T. crushed red pepper flakes
  15. Sea salt and black pepper, to taste
  16. 2 c. fresh green beans, cut into ½” pieces
Toppings
  1. 1/4 C. freshly parsley, minced
  2. Shaved parmesan
Instructions
  1. Heat 2 tablespoons olive oil and garlic in a large pot or Dutch oven over medium-high heat
  2. Sauté garlic, stirring occasionally, for 2-3 minutes or just until the garlic starts to turn golden brown
  3. Add chopped onion, carrot, and celery and cook for another 4-5 minutes, stirring occasionally, or until vegetables are soft and tender
  4. Add diced tomatoes, beans, broth, bay leaves, rosemary, thyme, oregano, and red pepper flakes to the pot, stir to combine
  5. Season with salt and black pepper, to taste
  6. Bring to a boil, reduce heat to medium-low
  7. Cover and simmer 20-25 minutes.
  8. Remove the cover from the pot and add the green beans
  9. Stir to combine and continue cooking, uncovered, another 20-25 minutes or until green beans are crisp-tender
  10. Add additional broth, if needed, stir to combine
  11. To serve, divide among individual serving bowls and top with chopped parsley and freshly grated Parmesan cheese, if desired.
  12. Enjoy!
Notes
  1. * If needed use extra broth to reach the desired consistency
  2. ** Fresh herbs are always preferred but if needed you can use dry herbs. Reduce to 1/3 of the fresh herbs called for
  3. *** 3 teaspoons = 1 Tablespoon
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

fruit smoothie

Four Delicious Superfood Smoothies For Fall

by breakfast, drinks, Fall, seasons

Superfood Smoothies

While smoothies are certainly more popular during the warmer months of the year, there’s nothing wrong with enjoying them during the Fall season. A superfood smoothie can be a great way to add a nutrient-dense bump to your diet. To increase your nutrition you can simply change the ingredients in your smoothies. This allows you to take advantage of the season by eating those superfoods that are available at this time of year.

Important notes for smoothie making

  • By using bone broth instead of plain ice cubes you’ll be adding a small amount of a wonderful nutrient dense liquid that adds to the health benefits of the smoothies.
  • For added protein in each of the smoothies listed below add 1-2 scoops of collagen powder.  This odorless, flavorless powder is also highly beneficial for gut health but won’t change the delicious flavor of the smoothie.
  • When using almond or coconut milk be sure to read the label and avoid carrageenan. This ingredient, made from a red seaweed, can be highly irritating to the gut.
  • Each recipe below makes 2 servings, if desired you can cut the recipe in half to make just a single serving.
  • If you want to make two servings and save one for later it’s recommended that you freeze the second serving in order to prevent the ingredients from oxidizing. When you are ready to drink it, thaw a little more than halfway (overnight in the fridge should work) and re-blend. The frozen one may have a thicker consistency when blended depending on how much you let it thaw.

Wonderful Walnut Smoothie
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Ingredients
  1. 2 cups almond or coconut milk
  2. 3/4 cup chopped walnuts
  3. 2 cups frozen organic wild blueberries
  4. 2 tbsp fresh-ground flax seeds
  5. 2 tbsp organic molasses
  6. 1-2 tsps cinnamon
  7. 4 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

Cran-Orange Breakfast Boost
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Ingredients
  1. 6 oranges, washed, peeled and sectioned
  2. 2 cups frozen cranberries,
  3. 1 16-ounce bottle cranberry kombucha
  4. 1 ½ tsp vanilla extract
  5. 6 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

Almost Pie Smoothie
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Ingredients
  1. 1/3 C gluten-free oats
  2. ½ C pumpkin puree
  3. 1 ½ C organic Greek yogurt
  4. 2 medium organic Fuji apples (about 2 cups)
  5. 1 banana, frozen and broken into pieces
  6. 1 C almond or coconut milk
  7. ¼ t pumpkin pie spice
  8. 6 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

Carrot Cake Smoothie
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Ingredients
  1. 1 frozen banana, broken into chunks
  2. ¼ cup shredded carrots
  3. 1 tbsp vanilla extract
  4. 1- 1½ tsp cinnamon (to taste)
  5. generous pinch nutmeg
  6. 1 C organic yogurt
  7. ½ C almond or coconut milk
  8. ¼ t ginger
  9. 4 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

More great Fall recipes

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