healthy recipes

Sweet Potato Chili Boats

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Yesterday I was teaching a masterclass inside my membership group about the importance of magnesium when I was reminded of this recipe. Many of the ingredients in this dish (beans, avocados, garlic) are loaded with magnesium, a mineral that well over half of Americans are severely deficient in.

This is in part due to the fact that our soils in which the foods grow are massively depleted of minerals, but also because we are consuming a highly processed, packaged food diet where (unless fortified) are without much needed vitamins and minerals.

There are so many functions and systems in the body that depend on magnesium. For one, it impacts adrenal health and also the pituitary-thyroid communication. If this communication is suppressed then thyroid hormone production is impacted and symptoms will occur.

If you’re curious about other symptoms that can happen with low magnesium, check out my article here.

Until then, enjoy your healthy dose of magnesium with these tasty Sweet Potato Chili Boats!

Sweet Potato Chili Boats

Homemade Taco and Chili Seasoning

Prep Time: 5 minutes Ingredients:

2 tbsp. chili powder

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. crushed red pepper flakes

¼ tsp. cayenne pepper (optional)

1 tsp. dried oregano

2 tsp. paprika

6 tbsp. ground cumin

4 tsp. salt

3 tsp. black pepper

Directions: Mix everything in a bowl and then store in an airtight container.

Notes: Use 1.5 tbsp. of seasoning for every 1 pound of meat.

 

Make the sweet potatoes up to 3-4 days ahead of time if desired. First, rinse and poke each potato with a knife or fork to allow steam to escape. Next, wrap each rinsed (but not dried - some moisture is needed for the steam) sweet potato into a square of aluminum foil. Wrap tightly to prevent juice from seeping out then place in a crockpot and cook on high for 4-6 hours. Store in refrigerator until needed.

Pumpkin Chocolate Chip Cookies

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One of my favorite things to do is to re-make traditional recipes into "health coach approved" recipes.  Lately, I've been wanting to make Pumpkin Chocolate Chip Cookies, but wanted to stay away from 1. the sugar 2. added gluten and 3. unnecessary dairy especially when it came to something sweet so I made up this recipe that got the approval of my kids and everyone else who tries them!

INGREDIENTS

1/2 cup melted coconut oil

3/4 cup Lakanto sweetener

1/2 tbsp. unsulphured blackstrap molasses 

1 tsp. vanilla extract

6 tbsp. pumpkin puree

1 cup gluten free flour

1/2 cup oat flour

1/4 tsp. salt

1/4 tsp. baking powder

1/4 tsp. baking soda

1 and 1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. ground cloves

1/4 tsp. allspice

1/2 cup Enjoy Life brand mini chocolate chips

INSTRUCTIONS

Preheat oven to 350 degrees and line two baking sheets with unbleached parchment paper. 

1.  In a medium sized bowl, whisk the coconut oil, Lakanto, molasses, vanilla and pumpkin together until smooth.

2.  In a large bowl, mix together all the dry ingredients except the chocolate chips. 

3.  Pour the wet ingredients into the dry ingredients and mix.  Then add in the chocolate chips.

4.  Once mixed, spoon out dough in small balls (about 2 tbsp in size) and place on parchment paper.  Slightly flatten the dough because the cookies will only slightly spread in the oven.  

5.  Bake for about 10 minutes and allow to rest on baking sheet for about 10 minutes before transferring them to a cooling rack.  

6.  Enjoy! 

If you love this recipe, head on over to my Healthy Holiday Eats page to be notified when my new holiday cookbook is released!  

Cheers!

xoxo,

Stephanie

 

 

5-Day Meal Plan

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I recently asked a few clients how they REALLY felt about meal planning and I got a lot of eye rolls and head shakes so I'm assuming it might not be up your alley, either.  Which is totally fine.  I love meal planning, but I'm also obsessed with planning in general.  In fact, I even have a master's degree in Instruction and Curriculum (which is basically mapping out, organizing and planning information for educational purposes).  

So I wanted to share a 5-day meal plan with you using some of my favorite foodie bloggers and clean eating chefs from around the web - I will also vet these recipes so that they are 1. whole foods based 2. gluten-free 3. dairy-free or mostly dairy-free 4. soy-free 5. delicious and not overly complicated.  If I have a suggestion for how to make a recipe healthier, I will also include that, too! 

1. Italian Butter Bean Bake  

Time saving tip:  Buy the pesto sauce pre-made. 

2. Baked Sweet Potato Dinner(s)

Pro tip:  Make enough to eat for breakfast or lunch the following day. 

3. Seven Vegetable Minestrone Soup

Pro tip: Cut way back on the Asiago cheese (by at least half) and substitute the regular pasta with a gluten free grain - I'll be using buckwheat (which is gluten-free) to amp up the nutritional density of this dish. 

4. Noodle Free Pad Thai

Pro tip: To add extra protein to this dish, I'll be serving this with grilled chicken.

5. Cauliflower Crust Pizza 

Time saving tip:  Make the cauliflower "flour" the night before or earlier in the day.  Also, check out your grocery because places like Trader Joe's carry a plain pre-made cauliflower/corn flour pizza crust in their freezer section.  

Leave me a comment and let me know which recipes you liked so I can post more like them!