Recipes

ROASTED SWEET POTATO, KALE & QUINOA SALAD

This sweet potato kale quinoa salad is an amazing way to get your dark leafy greens in for lunch. Perfect for postpartum recovery, pregnancy, and breastfeeding mamas.

Ingredients:

• 2 medium sweet potatoes, chopped into cubes
• 2 tbsp. olive oil
• ½ cup (85g) quinoa, uncooked
• 1 red onion, cut into wedges
• 2 cloves garlic, minced
• 1 bunch curly kale, destemmed and torn into pieces
• 2 tbsp. balsamic vinegar
• 1 tsp. thyme

Instructions:

Preheat oven to 400°F (200°C).

Place sweet potatoes in baking dish and drizzle with 1 tbsp. oil. Season to taste with salt and pepper. Bake in the oven for 25-30 minutes until tender. Then set aside to cool.

In the meantime, cook quinoa according to instructions on the packaging. Once cooked, set aside to cool.

Heat the remaining 1 tbsp. of oil in a large skillet over medium heat. Cook the onion and garlic, for about 10 minutes, until golden brown. Stir in the kale and continue cooking until wilted. Transfer the kale mixture to a large bowl and set aside to cool.

Once all the ingredients have cooled, add in the sweet potatoes and quinoa to the large bowl. Drizzle with balsamic vinegar and season to taste with salt and ground pepper. Stir to combine and serve.

sweet potato kale quinoa salad    sweet potato kale quinoa salad

Recipes

Hearty Beef and Veggie Chili

This chili is an all-time favorite at our house for two reasons: It’s incredibly easy to make and it’s delicious.

Oh, and it contains a huge helping of veggies in it, which makes my little nutrient-density-loving heart happy.

My kids love it topped with cheese and I love it served over brown rice or a sweet potato. We even eat it with Frito-style chips sometimes. It is also something that is super easy to freeze and thaw, so I almost always make a double or triple batch of it. This let’s us have a super fast meal on a weeknight if needed, that’s still super healthy.

Ingredients

  • 1 lb of high quality ground beef or bison
  • 1 can of diced tomatoes (no salt added)
  • 1 can of black beans
  • 1 can of garbanzo beans
  • 2 cans of pinto beans
  • 1 8oz can of diced green chilis (optional)
  • 16 oz of diced root veggies of your choice (for this, I love using the Healthy 8 veggie blend from Trader Joe’s. Here’s a copycat recipe in case you don’t have TJ nearby or need ideas)
  • 1/2 medium onion, diced
  • 1 TBSP olive oil
  • 2 TBSP chili seasoning
  • 16 oz organic beef bone broth

Instructions

Open all of the cans of beans, chilis, and tomatoes. Drain the water from the beans, but do NOT drain the tomatoes or chili.

In a large pot, heat the olive oil over medium heat and brown the ground meat, until it is cooked through. Add in the diced onion and stir occasionally until the onion softens and releases its water. Then add in the chili seasoning and stir until everything is evenly coated.

Add in the 16oz of chopped root veggies. Cover and cook until the veggies are softening (but not cooked through). If the veggies or meat is sticking to the bottom of the pan, you can add a few oz of the beef stock in this step to prevent that.

Once the veggies have begun to soften, add in the diced chilis if you are using them. Mix thoroughly. Next, add in the diced tomatoes and all of the beans. Stir the mixture to evenly distribute.

Finally add in the remaining bone broth and bring the chili to a simmer. You can simmer in as little as 10 minutes, or wait up to two hours to serve if you keep it over very low heat. You can also add the chili to a crock pot at this point and cook on low heat for up to 6 hours.

If you made a double batch, separate half of the chili out to freeze once is it cooked. Wait until it is cooled to room temperature before placing in a freezer bag and freeze it flat for easiest storage and thawing.

Recipes

Bison Burgers

It’s finally getting warmer outside and so we are firing up the grill as often as we can. I love grilling for so many reasons, but mostly because we get to enjoy the sunshine and the weather while keeping the kitchen clean and the house cool. While there are tons of things you can cook outside, I thought I would share my recipe for the classic item: burgers!

In order to make these a healthy meal, make sure you select the best quality meat that you can. 100% grass fed and finished ground beef is nutritionally superior to factory farmed meat. It had a higher ratio of good fat and minerals and tastes amazing as well. You can also select ground bison as your meat for another healthy option.

In addition to using a great meat, this recipe also uses ground flax seed as the binder to keep these burgers together. Flax seed is an excellent source of fiber and contains the Omega 3 fats that are often lacking in our diets. I hope you enjoy these as much as our family does!

Ingredients

  • 1 lb of high quality ground beef or bison
  • 1 egg
  • 1/4 cup ground flax meal
  • 1 TBSP dried onion

Instructions

Make sure the meat is completely thawed prior to beginning. In a large bowl, whisk the egg until it is well blended. Add the ground meat and mix together. Add in the ground flax and continue to mix until it is evenly distributed throughout the meat. Blend in the dried onion.

Separate the mixture into quarters. Roll 1/4 of the mixture into a ball, making sure that it is well pressed together. You can then either flatten the ball into a patty shape on wax paper, or use a patty shaper to create your burger patty. Continue this process for the rest of the meat.

Grill over medium heat for 3-5 minutes on one side, then flip and grill on the other side until you have reached the desired doneness.

These are great when served with grilled portobello mushrooms and a fun salad! Here’s a fun video of me making this recipe – full of bloopers and ametureness for your enjoyment.

Recipes

White Bean Chicken Chili

Chili is always a favorite in our house, especially in the winter. I love it because it’s simple to make and I can hide extra veggies in it for the kids. The kids and hubby love it because it’s delicious. This is a twist on a traditional chili recipe that is mild but flavorful. It’s also relatively easy to make in a double or triple batch. If you do this, you can freeze a portion so that you’ll have an “instant” home cooked meal on a hectic weeknight down the road.

The recipe below makes a mild chili (not spicy at all). If you want more kick and flavor, you can double the amount of spices and add another can of green chilis to the pot. My husband and I prefer the recipe with the spices and chilis doubled, but the girls like the mild version better. Either way, I hope you love this one as much as we do!

Ingredients

  • 1/2 white or yellow onion, chopped
  • 2 parsnips, chopped (about 1 1/2 cups)
  • 2 15oz cans of white beans, drained and rinsed (we like one can of white kidney beans and one of great northern beans)
  • 1 4oz can of roasted green chilis*
  • 1 1/2 cups of shredded chicken
  • 1 cup of frozen corn
  • 1 1/2 – 2 cups of chicken bone broth (if you like a thicker chili, use 1 1/2 cups. You can use chicken stock if you don’t have bone broth available)
  • 3 TBSP of lime juice
  • 3 TBSP olive oil
  • 3-4 cloves of garlic, minced
  • 1 tsp cumin*
  • 1/2 tsp black pepper*
  • 1/2 tsp salt*
  • 1/2 tsp paprika*

*double these ingredients if you like your chili flavor to be stronger

Instructions

Add the olive oil, garlic, spices, and chopped onion to a large pot and place over HIGH heat. Cover the pot for 1 to 2 minutes and then stir the onion and spice mixture frequently, until the onions are soft and well coated.

Add the shredded chicken to the mixture and continue to sauté with the onions until the chicken is coated with the spice mixture (about 2 minutes). Next, add the broth, the green chilis, and the parsnips to the pot. Reduce the heat to a MEDIUM level, cover and allow to simmer for 3-5 minutes.

Finally, add the lime juice and the remaining ingredients to the pot. Stir the mixture until evenly mixed. Cover the pot until the chili is boiling, then reduce the heat to LOW. Stir the chili and scrape the bottom of the pot with the spoon to make sure no portions of the chili are stuck to the bottom. Recover the pot and allow the chili to simmer for an additional 10 minutes.

That’s it! This chili can continue to simmer on the stove top on LOW heat for up to an hour, as long as you stir it occasionally.


You can serve this alone, with some shredded cheese or a dollop of sour cream, or over rice or baked potatoes. It is also great if you garnish it with a bit of chopped cilantro. How do you love to eat this?

Recipes

Overnight Apple Cinnamon Oatmeal

This is one of our favorite easy breakfasts to make for those days when you need to be up and out of the house quickly. By preparing everything the night before, you will only need to eat and go in the morning. It’s also a great breakfast to make when you have relatives or house guests staying with you, because everyone can wake up on their own schedule and serve themselves. These overnight oats have staying power to keep you satisfied until lunch, especially if you add in some healthy fats or protein.

Ingredients:

  • 4 large apples (we love Gala or Red Delicious)
  • 4 TBSP cinnamon
  • 3 cups of steel cut oats
  • 3 cups of coconut milk (or 2 cans)
  • 3 cups of water
  • 3 scoops of Sunwarrior Classic Plus protein powder (natural or vanilla flavor, this is optional)

Instructions:

Chop the apples into cubes and place them into a 6qt crock pot. You do not have to peel them! Sprinkle the cinnamon over the top of the apples. Set the crock pot on HIGH for 1-2 hours.

Once the apples have softened, pour the oats over the apples. Add in the 3 cups (or 2 cans) of coconut milk and the 3 cups of water. If you decide to include the protein powder, mix it with 1 cup of additional water and add to the crock pot. Gently stir the crock pot mixture together.

Turn the crock pot to the KEEP WARM setting. Cover and leave overnight (8-10 hours).

In the morning, serve and enjoy! You can add additional coconut milk (or your milk of choice), chia seeds, almonds, pecans, walnuts, and/or berries.