Healthy Recipes
Apple & Butternut Squash Soup
Total Time: 1 hr. 5 min.
Prep Time: 15 min.
Cooking Time: 50 min.Yield: 8 servings
Prep Time: 15 min.
Cooking Time: 50 min.Yield: 8 servings
Ingredients:
4 lbs. butternut squash, cut in half lengthwise, seeds discarded
2 Tbsp. olive oil
1 medium red onion, chopped
5 medium Granny Smith apples, peeled, chopped
4 cups low-sodium organic chicken (or vegetable) broth
1 thin slice fresh ginger, peeled, finely chopped
¼ tsp. ground nutmeg
1 cup nonfat milk
1 tsp. sea salt
1 tsp. ground white pepper
4 lbs. butternut squash, cut in half lengthwise, seeds discarded
2 Tbsp. olive oil
1 medium red onion, chopped
5 medium Granny Smith apples, peeled, chopped
4 cups low-sodium organic chicken (or vegetable) broth
1 thin slice fresh ginger, peeled, finely chopped
¼ tsp. ground nutmeg
1 cup nonfat milk
1 tsp. sea salt
1 tsp. ground white pepper
Preparation:
1. Preheat oven to 400° F.
2. Place squash halves on a baking pan cut sides up. Cover with foil. Bake for 45 to 50 minutes, or until tender. Set aside.
3. While squash is baking, heat oil in large saucepan over medium-high heat.
4. Add onion; cook, stirring frequently, for 3 to 4 minutes, or until tender.
5. Add apples, broth, ginger, and nutmeg. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes, or until apples are tender. Remove from heat. Set aside.
6. Place apple mixture in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth. Return apple mixture to saucepan. Set aside.
7. Scoop out squash flesh. Place squash with milk in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.
8. Place squash in saucepan with apple mixture, salt, and pepper. Bring to a gentle boil over low heat, stirring frequently. Remove from heat immediately.
9. Ladle evenly into eight serving bowls.
Apple Cinnamon Oatmeal1. Preheat oven to 400° F.
2. Place squash halves on a baking pan cut sides up. Cover with foil. Bake for 45 to 50 minutes, or until tender. Set aside.
3. While squash is baking, heat oil in large saucepan over medium-high heat.
4. Add onion; cook, stirring frequently, for 3 to 4 minutes, or until tender.
5. Add apples, broth, ginger, and nutmeg. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes, or until apples are tender. Remove from heat. Set aside.
6. Place apple mixture in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth. Return apple mixture to saucepan. Set aside.
7. Scoop out squash flesh. Place squash with milk in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.
8. Place squash in saucepan with apple mixture, salt, and pepper. Bring to a gentle boil over low heat, stirring frequently. Remove from heat immediately.
9. Ladle evenly into eight serving bowls.
Total Time: 23 min.
Prep Time: 5 min.
Cooking Time: 8 min.
Yield: 2 servings
Prep Time: 5 min.
Cooking Time: 8 min.
Yield: 2 servings
Ingredients:
1½ cups water
¾ cup old-fashioned rolled oats
1 medium apple, chopped
½ tsp. ground cinnamon
1 dash ground cloves
1 dash ground ginger
1 tsp. raw honey (to taste; optional)
½ scoop Beachbody Whey Protein Powder Vanilla Flavor, or equivalent
1 tsp. flax seed meal (or ground flax seeds)
1½ cups water
¾ cup old-fashioned rolled oats
1 medium apple, chopped
½ tsp. ground cinnamon
1 dash ground cloves
1 dash ground ginger
1 tsp. raw honey (to taste; optional)
½ scoop Beachbody Whey Protein Powder Vanilla Flavor, or equivalent
1 tsp. flax seed meal (or ground flax seeds)
Preparation:
1. Bring water to boil in medium saucepan over medium heat. Add oats; cook over medium-low heat, stirring frequently, for 3 to 5 minutes. Remove from heat.
2. Add apple, cinnamon, cloves, ginger, and honey; mix well. Let sit, covered, for 10 minutes.
3. If oatmeal is not hot enough, heat over medium heat for 2 to 3 minutes, stirring frequently.
4. Add Protein Powder and flax seed meal; mix well.
5. Divide evenly between two serving bowls.
1. Bring water to boil in medium saucepan over medium heat. Add oats; cook over medium-low heat, stirring frequently, for 3 to 5 minutes. Remove from heat.
2. Add apple, cinnamon, cloves, ginger, and honey; mix well. Let sit, covered, for 10 minutes.
3. If oatmeal is not hot enough, heat over medium heat for 2 to 3 minutes, stirring frequently.
4. Add Protein Powder and flax seed meal; mix well.
5. Divide evenly between two serving bowls.
Apple Crisp
Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings
Ingredients:
4 cups peeled, sliced apples
3 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup old-fashioned rolled oats
¼ cup finely chopped raw walnuts
4 cups peeled, sliced apples
3 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup old-fashioned rolled oats
¼ cup finely chopped raw walnuts
Preparation
1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.
1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.
Apple Harvest Muffins
Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 12 servings, 1 muffin each
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 12 servings, 1 muffin each
Ingredients:
Nonstick cooking spray (optional)
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 medium apple, chopped (about 1 cup)
½ cup chopped pitted prunes
Nonstick cooking spray (optional)
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 medium apple, chopped (about 1 cup)
½ cup chopped pitted prunes
Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add apples and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add apples and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.
Apple Pie Shakeology
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
1 cup water
1 scoop Vanilla Shakeology
½ cup unsweetened applesauce
½ tsp. ground cinnamon
1 cup ice
1 cup water
1 scoop Vanilla Shakeology
½ cup unsweetened applesauce
½ tsp. ground cinnamon
1 cup ice
Preparation:
1. Place water, Shakeology, applesauce, cinnamon, and ice in blender; cover. Blend until smooth.
Baked Apples
Total Time: 50 min.
Prep Time: 10 min.
Cooking Time: 40 min.
Yield: 8 servings: ½ apple each
Prep Time: 10 min.
Cooking Time: 40 min.
Yield: 8 servings: ½ apple each
Ingredients:
⅓ cup old-fashioned rolled oats
¼ cup brown sugar, packed
½ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground nutmeg
1 dash ground cloves
1 Tbsp. butter, cut into small pieces
4 medium apples, cored
1 cup water
⅓ cup old-fashioned rolled oats
¼ cup brown sugar, packed
½ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground nutmeg
1 dash ground cloves
1 Tbsp. butter, cut into small pieces
4 medium apples, cored
1 cup water
Preparation:
1. Preheat oven to 350° F.
2. Combine oats, sugar, cinnamon, ginger, nutmeg, cloves, and butter in a small bowl; mix with a fork until crumbly.
3. Fill apples evenly with oat mixture.
4. Place in an 8 x 8-inch pan; add water. Cover lightly with aluminum foil.
5. Bake for 20 minutes; remove foil, continue to bake for 20 minutes, or until apples are fork tender.
1. Preheat oven to 350° F.
2. Combine oats, sugar, cinnamon, ginger, nutmeg, cloves, and butter in a small bowl; mix with a fork until crumbly.
3. Fill apples evenly with oat mixture.
4. Place in an 8 x 8-inch pan; add water. Cover lightly with aluminum foil.
5. Bake for 20 minutes; remove foil, continue to bake for 20 minutes, or until apples are fork tender.
Baked Apple Chips
Total Time: 2 hrs. 25 min.
Prep Time: 10 min.
Cooking Time: 2 hrs. 15 min.Yield: 4 servings
Prep Time: 10 min.
Cooking Time: 2 hrs. 15 min.Yield: 4 servings
Ingredients:
2 medium red apples, cored, sliced very thin
1 tsp. ground cinnamon
2 medium red apples, cored, sliced very thin
1 tsp. ground cinnamon
Preparation:
1. Preheat oven to 275° F.
2. Place apples in a medium bowl. Sprinkle evenly with cinnamon; toss to blend.
3. Place apples on parchment lined baking sheet. Bake for 45 minutes, turn, bake for an additional 45 minutes, turn, bake for 30 to 45 minutes, or until apples have dried and are starting to get crisp.
1. Preheat oven to 275° F.
2. Place apples in a medium bowl. Sprinkle evenly with cinnamon; toss to blend.
3. Place apples on parchment lined baking sheet. Bake for 45 minutes, turn, bake for an additional 45 minutes, turn, bake for 30 to 45 minutes, or until apples have dried and are starting to get crisp.
Note: Apples can be peeled if you prefer.
Homemade Applesauce
Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: Makes 12 servings, ½ cup each
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: Makes 12 servings, ½ cup each
Ingredients:
4 lbs. quartered apples, cored (like Golden Delicious, Gala, McIntosh, Honeycrisp, or Jonathan)
1 cup water
1 tsp. ground cinnamon
2 Tbsp. fresh lemon juice
3 to 4 1-inch strips lemon peel
4 lbs. quartered apples, cored (like Golden Delicious, Gala, McIntosh, Honeycrisp, or Jonathan)
1 cup water
1 tsp. ground cinnamon
2 Tbsp. fresh lemon juice
3 to 4 1-inch strips lemon peel
Preparation:
1. Place apples, water, cinnamon, lemon juice, and lemon peel in a large saucepan. Bring to a boil over medium heat. Reduce heat to low; gently boil, stirring occasionally, for 20 to 30 minutes, or until apples are soft.
2. Remove lemon peel. Mash until applesauce is desired texture.
1. Place apples, water, cinnamon, lemon juice, and lemon peel in a large saucepan. Bring to a boil over medium heat. Reduce heat to low; gently boil, stirring occasionally, for 20 to 30 minutes, or until apples are soft.
2. Remove lemon peel. Mash until applesauce is desired texture.
Note: Apples can be peeled if you prefer.
Pork & Apple Skewers
Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.
Yield: 2 servings, 2 skewers each
Prep Time: 15 min.
Cooking Time: 12 min.
Yield: 2 servings, 2 skewers each
Ingredients:
2 Tbsp. balsamic vinegar
1 Tbsp. all-natural tomato paste
2 Tbsp. all-fruit plum preserves
1 Tbsp. water
10 oz. raw pork loin, cut into 12 cubes
1 medium apple (like Braeburn), peeled, cut into 8 wedges
1 medium red onion, cut into 8 wedges
1 tsp. olive oil
Sea salt and ground black pepper (to taste; optional)
2 Tbsp. balsamic vinegar
1 Tbsp. all-natural tomato paste
2 Tbsp. all-fruit plum preserves
1 Tbsp. water
10 oz. raw pork loin, cut into 12 cubes
1 medium apple (like Braeburn), peeled, cut into 8 wedges
1 medium red onion, cut into 8 wedges
1 tsp. olive oil
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Preheat grill or broiler to medium-high.
2. Combine vinegar, tomato paste, preserves, and water in a small bowl; whisk to blend. Set aside.
3. Place a piece of pork, a wedge of apple, and a wedge of onion onto a skewer. Repeat, and add an additional piece of pork. Each skewer will have three pieces of pork, two pieces of apple, and two pieces of onion. Repeat with three remaining skewers.
4. Brush skewers with oil; season with salt and pepper if desired.
5. Grill or broil skewers for 6 to 8 minutes, turning every 2 minutes.
6. Brush with vinegar mixture; cook for an additional 5 to 6 minutes, turning occasionally, and brushing occasionally with vinegar mixture, until pork is no longer pink in the middle and juices run clear.
1. Preheat grill or broiler to medium-high.
2. Combine vinegar, tomato paste, preserves, and water in a small bowl; whisk to blend. Set aside.
3. Place a piece of pork, a wedge of apple, and a wedge of onion onto a skewer. Repeat, and add an additional piece of pork. Each skewer will have three pieces of pork, two pieces of apple, and two pieces of onion. Repeat with three remaining skewers.
4. Brush skewers with oil; season with salt and pepper if desired.
5. Grill or broil skewers for 6 to 8 minutes, turning every 2 minutes.
6. Brush with vinegar mixture; cook for an additional 5 to 6 minutes, turning occasionally, and brushing occasionally with vinegar mixture, until pork is no longer pink in the middle and juices run clear.
Quinoa Stuffing
Total Time: 42 min.
Prep Time: 10 min.Cooking Time: 27 min.
Yield: 16 servings, ⅔ cup each
Yield: 16 servings, ⅔ cup each
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
8 medium celery stalks, chopped (about 4 cups)
2 medium green apples, with peel (about 2 cups)
4 cups low-sodium organic vegetable broth
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup chopped fresh cilantro
½ cup pine nuts
2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
8 medium celery stalks, chopped (about 4 cups)
2 medium green apples, with peel (about 2 cups)
4 cups low-sodium organic vegetable broth
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup chopped fresh cilantro
½ cup pine nuts
Preparation:
1.Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
3. Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
4. Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
5. Add cranberries. Cover and let stand for 5 minutes.
6. Add cilantro and pine nuts; fluff with fork and serve.
1.Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
3. Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
4. Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
5. Add cranberries. Cover and let stand for 5 minutes.
6. Add cilantro and pine nuts; fluff with fork and serve.
Raspberry Almond Chicken Salad
1.5 Cups mixed salad greens
1/2 cup chopped chicken breast
1/4 cup chopped cucumbers
1/4 cup fresh raspberries
1 tbsp toasted slivered almonds
1 tbsp. Blueberry balsamic vinegar
1 tsp. extra virgin olive oil
fresh ground black pepper to taste
Mix all ingredients and enjoy :)
NOT A FOOD RECIPE---but one worth sharing! :)
Sea Salt Texturizing Hair Spray
1 Cup warm water
1 tbsp sea salt
2 tsp coconut oil (or argan oil)
4-5 drops of your favorite essential oil (optional, just for smell)
