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Creamy Coconut Curry Butternut Squash Soup
This soup is full of warming flavors and packed with nutrition! Be sure to use a high-quality, organic curry powder. Serve with a crusty bread and big salad for a hearty meal and share outside on a chilly fall evening with friends! You will feel like you are dining at a fine restaurant. Trust me on this one!
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Ingredients
  1. 1 tablespoon coconut oil
  2. 1 medium onion, chopped (about 2 cups)
  3. 2-4 cloves garlic, minced
  4. 1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes
  5. 6 cups low-sodium chicken broth or vegetable broth
  6. 1 15 oz can unsweetened coconut milk (low-fat or full fat)
  7. 1 tablespoon plus 2 teaspoons curry powder
  8. 1/2 teaspoon salt, plus more, to taste
  9. 2 tablespoons raw honey
  10. 4 teaspoons plain low-fat yogurt, for garnish *optional (we use 2% Greek FAGE)
  11. Roasted pumpkin seeds, for garnish *optional
Instructions
  1. Heat oil over medium heat in a 6-quart stockpot. Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes. Add the butternut squash, broth, curry powder and salt and bring to a boil. Reduce heat and simmer until squash is tender, about 12 to 15 minutes. Stir in can of coconut milk. Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth. Season with salt, to taste.
  2. Ladle into serving bowls and add a dollop of yogurt and sprinkling of roasted pumpkin seeds.
Adapted from Ellie Krieger
Adapted from Ellie Krieger
Resilient Health Coaching https://resilienthealthcoaching.com/
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Perfect Pumpkin Chocolate Chip Muffins (using Coconut Flour)
Celebrate Fall with your little ones and bake up these healthy treats together! They couldn't be easier to make!
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Ingredients
  1. 1/2 cup (120 g) pumpkin purée* (use homemade or canned)
  2. 1/2 cup (160 g) maple syrup or honey
  3. 4 large eggs
  4. 1/4 teaspoon baking soda
  5. 1/4 teaspoon salt
  6. 1/2 teaspoon ground nutmeg
  7. 1/2 teaspoon ground cinnamon
  8. 1/2 teaspoon ground cloves
  9. 1/2 teaspoon ground ginger
  10. 1/4 cup plus 2 tablespoons (39 g) coconut flour
  11. 1/4-1/2 cup chocolate chips (sub Enjoy Life! brand dairy-free chips if you'd like)
Instructions
  1. Preheat your oven to 350°F (175°C, or gas mark 4).
  2. Combine all the dry ingredients in a bowl and then blend in all the wet ingredients. I use a mixer because the coconut flour is a bit challenging to blend by hand. Lastly, stir in the chocolate chips.
  3. Let the batter sit for 5 minutes to allow the coconut flour to absorb the moisture.
  4. Fill a bread pan with the batter (5 by 9 inches), or fill about 8 cupcake liners about 2/3 of the way up.
  5. Bake for 35 minutes, or until a toothpick comes out clean and the top is browned.
Adapted from Comfy Belly
Adapted from Comfy Belly
Resilient Health Coaching https://resilienthealthcoaching.com/
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Ancho-Lentil Tacos
You will fall in love with this easy vegan lentil taco recipe - so filling and so nutritious ... your perfect new substitute for ground meat!
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Ingredients
  1. 2 teaspoons olive oil
  2. 1 small onion, minced
  3. 2 cloves garlic, minced
  4. 2 1/2 cups cooked lentils (from about 1 cup dried)
  5. 3 tablespoons tomato paste
  6. 2 tablespoons hot sauce (preferably Cholula)
Spice mix
  1. 1/2 teaspoon dried oregano
  2. 2 teaspoons ground ancho chile
  3. 1 teaspoon ground cumin
  4. 1/2 teaspoon ground coriander
  5. 1/2 teaspoon salt
Instructions
  1. First combine all of the ingredients for the spice mix and set aside. Also, keep a cup of water within reach, you’ll need to add splashes as you cook.
  2. Preheat a large skillet over medium-high heat. Sautee the onion and garlic in the oil with a pinch of salt for about 3 minutes, until lightly browned. Add spices and toss them for 30 seconds or so to toast.
  3. Lower heat to medium, add lentils, a few splashes of water, tomato paste and hot sauce; use a spatula to mash them a bit as they cook, until they hold together. If your spatula isn’t strong enough to accomplish this, just use a fork. Do this for about 5 minutes, adding splashes of water as necessary if it appears dry. Taste for salt and seasoning; you may want to add more spices or hot sauce. And that’s it, time to serve!
Notes
  1. The filling is not too spicy, but it does have a little kick from the hot sauce (Cholula is my choice for Mexican inspired foods.) A few squirts of tomato paste provides moisture and binding and really helps to lend a convincing meaty texture. The idea here is to mash the lentils until they hold together, adding splashes of water along the way to keep it juicy.
  2. I like to serve it with cooling ingredients; cilantro for bright freshness, lime for tanginess, avocado (or guacamole) for creaminess and of course some fresh salsa. I’m not really a soy sour cream or cheese person, and here I really don’t find it necessary, but as always, I can’t stop you! For total perfection, grill the tortillas to serve.
  3. Brown lentils have the best color in this recipe but green lentils would work just fine, too. I always whip up a batch of lentils to have on hand, and you should, too. One cup of cooked lentils make about 2 1/2 cups. Just rinse them then bring to a boil in a small covered pot with a big pinch of salt in plenty of water. Lower heat and simmer until tender, then drain. Lentils are so very easy!
Adapted from Isa Does It
Adapted from Isa Does It
Resilient Health Coaching https://resilienthealthcoaching.com/
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Roasted Butternut Alfredo
Serves 4
This healthy "comfort food" pasta dish uses roasted squash and pureed with cashew cream and white wine for a thick, autumnal sauce - lush, creamy, and most importantly, savory! For extra sauce yumminess, reserve some extra roasted butternut squash to scoop on top of the pasta before serving.
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Ingredients
  1. 1/2 pound pasta
Sauce
  1. 1/2 cup cashews, soaked for at least 2 hours
  2. 1 1/2 cup vegetable broth
  3. 1 1/2 cups roasted butternut squash (see note)
  4. 2 tablespoons mellow white miso
  5. 2 tablespoons nutritional yeast (optional)
  6. 1 tablespoon fresh lemon juice
For the rest
  1. 1 tablespoon olive oil
  2. 1 medium yellow onion, quartered and thinly sliced
  3. 3 cloves garlic, minced
  4. 1 teaspoon dry rubbed sage
  5. 3/4 cup dry white wine
  6. Several dashes fresh black pepper
  7. 1/2 teaspoon salt, or to taste
For garnish
  1. Extra roasted squash
  2. Pepitas, or chopped pecans, walnuts or hazelnuts
Instructions
  1. Once the squash has roasted, bring a salted pot of water to boil for the pasta. When boiling, cook pasta according to package directions, drain and set aside.
  2. Meanwhile, drain the cashews and place them in a blender with the vegetable broth. Blend until very smooth. Rub sauce between your finger and when hardly any grittiness remains, add the roasted butternut, miso, nutritional yeast (if using) and lemon juice. Puree until smooth, scraping down the sides with a rubber spatula to make sure you get everything.
  3. While the sauce is blending, start the onions. Preheat a large cast iron pan over medium heat, saute onions in olive oil and a pinch of salt for about 7 minutes, until lightly browned. Add the garlic and saute for 30 seconds or so, just until fragrant. Mix in the sage and pepper. Then add the wine and salt and turn the heat up to bring wine to a boil. Let boil for about two minutes, to reduce a little.
  4. Turn down the heat to medium low. Now add the butternut cream to the pan, and stir to incorporate the onions and everything. Heat through, stirring occasionally, for about 5 minutes. The sauce should thicken a bit. Taste for salt and seasonings.
Notes
  1. Set aside some of the sauce (you can reserve a cup or so for veggies if you’d like to throw some on top.) Add the pasta, and toss to coat. Serve topped with additional roasted squash and a sprinkle of nuts.
Adapted from Isa Does It
Adapted from Isa Does It
Resilient Health Coaching https://resilienthealthcoaching.com/
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Peanut Butter Oatmeal Chocolate Chip Cookies
Yields 30
Who doesn’t love a hearty, chewy, peanut-buttery oatmeal cookie, crammed with all sorts of tasty add-ins? Nobody. That’s why these cookies are bound to be a hit with everyone in the family. Peanut butter (or the nut or seed butter of your choice) works together with applesauce and coconut oil to replace eggs and butter, making a remarkably flavorful binder that builds perfectly soft and chewy cookies. You can make them as is, or add chocolate chips, raisins, nuts, or all of the above. I mean, really, who’s not going to like this cookie?
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Ingredients
  1. 1 cup (130 g) unbleached all-purpose flour (or gluten-free flour blend, soy-free if necessary)
  2. 1 cup (100 g) rolled oats (certified gluten-free if necessary)
  3. 1 teaspoon baking soda
  4. 1 teaspoon ground cinnamon
  5. 1/2 teaspoon salt
  6. 1/2 teaspoon xanthan gum (exclude if using all-purpose flour or if your gluten-free blend includes it)
  7. 1/4 teaspoon ground nutmeg
  8. 1 cup (260 g) unsalted, unsweetened natural peanut butter
  9. 1/2 cup (120 ml) maple syrup
  10. 1/3 cup (80 g) unsweetened applesauce (or mashed banana)
  11. 1/4 cup (60 ml) coconut oil, melted
  12. 1/4 cup (40 g) coconut sugar
  13. 1 teaspoon vanilla extract
  14. Optional add-ins: 1/2 cup (60 to 90 g) raisins, chopped peanuts, and/or vegan chocolate chips
Instructions
  1. Preheat the oven to 350°F (180°C). Line two baking sheets with parchment paper or silicone baking mats.
  2. In a large bowl, whisk together the flour, oats, baking soda, cinnamon, salt, xanthan gum (if using), and nutmeg until fully incorporated.
  3. In a medium bowl, combine the peanut butter, maple syrup, applesauce, coconut oil, coconut sugar (if using), and vanilla. Stir until combined.
  4. Add the wet ingredients to the dry ingredients and stir until combined. If you’re using add-ins, fold them in.
  5. Scoop a heaping tablespoon of dough out of the bowl, roll it in your hands to make a perfect ball, and place it on the baking sheet. Repeat with the remaining dough, spacing the balls 1. inches (4 cm) apart. Use your fingers to gently flatten each ball just a bit.
  6. Bake for 10 to 12 minutes, until firm and slightly golden along the bottom. Let the cookies cool on the baking sheets for about 5 minutes before transferring them to a cooling rack. Cool completely before serving. The cookies will keep stored in an airtight container (in the fridge if the weather is warm) for 3 to 4 days.
Adapted from But My Family Would Never Eat Vegan!
Adapted from But My Family Would Never Eat Vegan!
Resilient Health Coaching https://resilienthealthcoaching.com/
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Creamy Vegan Mac & Cheese
Serves 4
A new favorite in our house - a definite MUST TRY if you love macaroni and cheese... It's pretty hard to believe that this is dairy-free once you've tasted it, AND the fact that the sauce can be whipped up in the amount of time it takes to cook your pasta - you can see how this recipe is a real WINNER!
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Total Time
10 min
Total Time
10 min
Ingredients
  1. 10 ounces dried macaroni (or about 2⅔ cups)
  2. 1 cup peeled/diced yellow potatoes (or russets)
  3. ¼ cup peeled/diced carrots
  4. ⅓ cup chopped onion
  5. ¾ cup water (preferably use liquid from pot of boiled veggies)
  6. ½ cup raw cashews
  7. ¼ cup coconut milk
  8. 2 tablespoons nutritional yeast flakes
  9. 1 tablespoon lemon juice
  10. ¾ to 1 teaspoon salt (or more to taste)
  11. ¼ teaspoon garlic powder
  12. 1 pinch cayenne pepper (optional)
  13. 1 pinch paprika
Instructions
  1. Cook macaroni al dente, according to package instructions (usually requires boiling for 6-8 minutes in salted water), drain, and set aside.
  2. Bring several cups of water to boil in a small pot. Place chopped potatoes, carrots, and onion in the boiling water, and cook for about 10 minutes, or until vegetables are tender and soft enough to blend. Cooking time will vary slightly, based on how small you have chopped your veggies.
  3. When veggies are soft enough to blend, use a slotted spoon to remove them from cooking water, and place them in your blender. Add ¾ cup of that cooking water to your blender, along with your remaining ingredients.
  4. Blend until smooth.
  5. Pour sauce over your cooked macaroni noodles in a dish of your choice, taste for salt, and serve immediately.
  6. Or, place macaroni mixture in a baking dish, sprinkle with bread crumbs, and bake at 350 degrees Fahrenheit for 15 minutes, or until crumbs are turning golden brown.
Notes
  1. If you are not using a high-speed blender (like Vitamix of Blendtec) for this recipe, I recommend soaking your cashews for at least 30 minutes before attempting this recipe.
Resilient Health Coaching https://resilienthealthcoaching.com/
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Ooey Gooey Paleo Cinnamon Buns
Serves 9
Soft and warm on the inside, chewy on the outside, these sweet Paleo cinnamon rolls make a delicious breakfast. Great for an occasional indulgence, they take a bit of time to prepare, but are well worth the effort. Hints of cinnamon, walnuts, and honey are rolled up into this baked treat, topped off with a coconut glaze.
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Ingredients
  1. For the dough
  2. 2 tbsp coconut oil, melted
  3. 1 egg
  4. 1 tbsp honey
  5. 1 tsp vanilla extract
  6. 1 1/2 cups almond flour
  7. 1 tbsp coconut flour
  8. 1 tsp baking soda
  9. Pinch of salt
  10. For the filling
  11. 1 tbsp cinnamon
  12. Honey, for drizzling
  13. 1/4 cup pitted Medjool dates, finely chopped
  14. 1/4 cup walnuts, finely chopped
  15. For the glaze
  16. 2 tbsp honey
  17. 2 tbsp coconut cream
  18. Pinch of cinnamon
Instructions
  1. Instructions
  2. Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  3. Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  4. Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
  5. Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  6. Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
Notes
  1. Servings: 9-10 small rolls
Adapted from Paleo Grubs Website
Adapted from Paleo Grubs Website
Resilient Health Coaching https://resilienthealthcoaching.com/
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Cauliflower Fried Rice
Serves 4
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 24 ounces cauliflower florets
  2. 2 tablespoons reduced sodium soy sauce
  3. 1 tablespoon sesame oil
  4. 1 tablespoon freshly grated ginger
  5. 1/4 teaspoon white pepper
  6. 2 tablespoons vegetable oil, divided
  7. 2 large eggs, beaten
  8. 2 cloves garlic, minced
  9. 1 onion, diced
  10. 6 ounces broccoli florets, chopped
  11. 2 carrots, peeled and grated
  12. 1/2 cup frozen corn
  13. 1/2 cup frozen peas
  14. 2 green onions, thinly sliced
  15. 1/2 teaspoon sesame seeds
Instructions
  1. To make the cauliflower rice, pulse cauliflower in the bowl of a food processor until it resembles rice, about 2-3 minutes; set aside.
  2. In a small bowl, whisk together soy sauce, sesame oil, ginger and white pepper; set aside.
  3. Heat 1 tablespoon vegetable oil in a medium skillet over low heat. Add eggs and cook until cooked through, about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces; set aside. Coupons
  4. Heat remaining 1 tablespoon vegetable oil in a large skillet or wok over medium high heat. Add garlic and onion to the skillet, and cook, stirring often, until onions have become translucent, about 3-4 minutes. Stir in broccoli, carrots, corn and peas, and cook, stirring constantly, until vegetables are tender, about 3-4 minutes.
  5. Stir in cauliflower, eggs, green onions and soy sauce mixture. Cook, stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes.
  6. Serve immediately, garnished with sesame seeds, if desired.
Adapted from Damn Delicious Website
Adapted from Damn Delicious Website
Resilient Health Coaching https://resilienthealthcoaching.com/
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Mini Turkey Meatloaves with Walnut-Parsley Gremolata
Serves 4
These little meatloaves are packed with flavor, and lots of nutrition - using almond flour, they are PALEO and GF.
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Ingredients
  1. Nonstick cooking spray
  2. 2 egg whites
  3. 1 1/2 cups chopped fresh mushrooms
  4. 1/3 cup almond meal
  5. 1/4 cup finely chopped dried tomatoes (not oil-pack)
  6. 1/4 cup finely chopped onion
  7. 1/2 teaspoon salt
  8. 1/4 teaspoon ground black pepper
  9. 8 ounces extra-lean uncooked ground turkey breast or lean uncooked ground turkey
  10. 1/3 cup snipped fresh Italian (flat-leaf) parsley
  11. 1/4 cup chopped walnuts, toasted
  12. 2 teaspoons walnut oil or olive oil
  13. 1/2 teaspoon finely shredded lemon peel
  14. 1 tablespoon lemon juice
  15. 1/8 teaspoon salt
Instructions
  1. Preheat oven to 375 degrees F. Line a 15x10x1-inch baking pan with parchment paper or foil; if using foil, coat with cooking spray. Set pan aside. In a large bowl beat egg whites with a fork. Stir in mushrooms, almond meal, dried tomatoes, onion, the 1/2 teaspoon salt, and the pepper. Add ground turkey; mix well.
  2. Divide meat mixture into four equal portions. Shape each portion into a 4-inch oval that is about 2 1/2 inches wide in the center. Place in the prepared baking pan, leaving 2 inches between ovals.
  3. Bake 20 minutes or until done.*
  4. Meanwhile, for gremolata, in a small bowl combine parsley, walnuts, oil, lemon peel, lemon juice, and the 1/8 teaspoon salt. To serve, transfer each meat loaf to a serving plate. Top evenly with parsley mixture.
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Best Vegan Lentil Soup
This simple vegan lentil soup recipe comes together quickly with mostly pantry ingredients. Be sure to have your ingredients prepped and ready before you start cooking! Recipe yields four large bowls of soup, or six more modest servings.
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Ingredients
  1. ¼ cup extra virgin olive oil
  2. 1 medium yellow or white onion, chopped
  3. 2 carrots, peeled and chopped
  4. 4 garlic cloves, pressed or minced
  5. 2 teaspoons ground cumin
  6. 1 teaspoon curry powder
  7. ½ teaspoon dried thyme
  8. 1 28-ounce can of diced tomatoes, drained
  9. 1 cup brown or green lentils, picked over and rinsed
  10. 4 cups vegetable broth
  11. 2 cups water
  12. 1 teaspoon salt, more to taste
  13. Pinch red pepper flakes
  14. Freshly ground black pepper
  15. 1 cup chopped fresh collard greens or kale, tough ribs removed
  16. Juice of ½ to 1 medium lemon, to taste
Instructions
  1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
  2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
  3. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
  4. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.
  5. Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).
Adapted from Cookie & Kate
Adapted from Cookie & Kate
Resilient Health Coaching https://resilienthealthcoaching.com/