Roasted Carrot Ginger Soup

Roasted Carrot Ginger Soup

Roasted Carrot Ginger Soup

Roasted Carrot Ginger Soup

Did you know that not only does ginger taste great, it's really good for your gut and digestion? Yes, and the carrots in this soup bring even more health benefits to the table. They help to support your eye health, immune system and so much more! This delicious soup is perfect for a warm weeknight meal to help take the chill off and any leftovers make for a quick warm up lunch the next day.
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Prep Time 30 minutes
Total Time 45 minutes
Ingredients Method Notes

Ingredients
  

  • 8 carrots peeled and cut into 1-inch rounds
  • 2 Tbs ginger peeled and cut into 4 pieces 1-inch knob
  • 1/2 onion sweet, chop
  • 2 Tbs olive oil
  • 2 tsp thyme fresh (or 1/2 the amount dried)
  • salt to taste
  • 6 cup vegetable stock low-sodium
  • pepper to taste
  • 2 Tbs pepitas raw

Method
 

Prep
  1. Preheat oven to 400°F. Line a roasting pan with parchment paper.
  2. Chop carrots, ginger, and onion.
Make
  1. Place carrots on a baking sheet lined with parchment paper, drizzle with one tablespoon of the oil and toss to coat. Roast in the oven for 15-20 minutes, until just browned and tender.
  2. Meanwhile, in a large soup pot, heat the rest of the olive oil over medium heat. Sauté onions until translucent and tender. Add thyme and ginger and sauté gently until fragrant.
  3. Remove ginger and thyme from stock and add liquid to the pot with the onions & carrots. Bring to a boil and then turn down to a simmer for 10 minutes.
  4. Add roasted carrots to the broth and simmer for 10 minutes.
  5. Use an immersion blender, or blender to purée the soup. Add more stock if needed to reach the desired thickness.
  6. Season with salt and pepper. Garnish with pepitas or thyme if desired.

Notes

Nutrition Facts: Calories 169 Total Fat 9g Saturated Fat 1g Sodium 269mg Total Carbohydrates 20g Dietary Fiber 6g Total Sugars 9g Protein 4g Calcium 53mg Iron 1mg Potassium 484mg
Sheet Pan Maple-Mustard Chicken with Squash & Brussels Sprouts

Sheet Pan Maple-Mustard Chicken with Squash & Brussels Sprouts

Sheet Pan Maple-Mustard Chicken with Squash and Brussels Sprouts

Sheet Pan Maple-Mustard Chicken with Squash and Brussels Sprouts

We love sheet pan meals because they are easy to prep, quick to cook and the clean up is minimal. This recipe combines lean protein chicken breasts with nutrient dense veggies that are packed with vitamins, minerals and all the good for you stuff. This dish gets a flavor upgrade with the maple-mustard sauce. This sheet pan meal is delicious, nutritious and perfect for a busy weeknight meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Servings: 4
Ingredients Method Notes

Ingredients
  

  • 2 Tbs oregano fresh, chopped (or 1 teaspoon dried)
  • 2 Tbs Dijon mustard
  • 2 Tbs maple syrup
  • 2 Tbs olive oil
  • 1 1/2 lb chicken breasts skinless
  • 1 sweet onion chopped small
  • 4 cup butternut squash peeled and cubed (about 1 pound)
  • 8 oz Brussels sprouts trimmed and halved (about 2 cups)
  • salt to taste
  • pepper to taste

Method
 

Prep
  1. Preheat oven to 425°F. Place a large rimmed baking sheet in oven (leave pan in oven as it preheats).
  2. Combine oregano, mustard, syrup, and olive oil in a small bowl.
  3. Cube squash, chop onion, trim and halve Brussels sprouts.
Make
  1. Brush 1/2 mustard-maple syrup mix evenly over chicken breasts.
  2. Toss squash, onion, and sprouts with remaining dressing in small bowl
  3. Remove hot pan from oven and line with parchment paper. Add chicken to pan and spread vegetables around the chicken in an even layer.
  4. Bake at 425°F for 20-30 minutes or until chicken is done (until internal temperature of the chicken reaches 165 degrees F) and vegetables are tender.

Notes

Nutrition Facts: Calories 377 Total Fat 10g Saturated Fat 2g Cholesterol 97mg Sodium 192mg
Total Carbohydrates 32g Dietary Fiber 7g Total Sugars 11g Protein 42g Calcium 172mg Iron 4mg
Potassium 1234mg
Peanut Butter Chip Ice Cream with Cottage Cheese

Peanut Butter Chip Ice Cream with Cottage Cheese

Peanut Butter Chip Ice Cream with Cottage Cheese

Peanut Butter Chip Ice Cream with Cottage Cheese

This recipe gives you all the joy of indulging in a sweet treat and it's healthy! The base is cottage cheese which is packed with protein, vitamins and minerals all while being low in calories. And we all know when you pair peanut butter with chocolate you've got a winner! Four simple ingredients, a few hours in the freezer and it's ready for you to enjoy.
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Prep Time 10 minutes
Total Time 4 hours
Servings: 2
Ingredients Method Notes

Ingredients
  

  • 2 cup cottage cheese whole-milk
  • 1/4 cup maple syrup
  • 1/2 cup peanut butter powder
  • 2 Tbs chocolate chips semi-sweet

Method
 

  1. Add cottage cheese, maple syrup, and peanut butter powder to a food processor. Process until smooth and creamy.
  2. Pulse in chocolate chips.
  3. Pour into a loaf pan and freeze for 4 hours.
  4. Remove and let rest to soften for about 10 minutes before serving.

Notes

Nutrition Facts: Calories 410 Total Fat 14g Saturated Fat 7g Cholesterol 30mg Sodium 651mg
Total Carbohydrates 49g Dietary Fiber 5g Total Sugars 39g Protein 30g Calcium 116mg
Warm & Cozy Gluten-Free Pumpkin Muffins (and vegan!)

Warm & Cozy Gluten-Free Pumpkin Muffins (and vegan!)

Pumpkin Buckwheat Muffins

Warm & Cozy Gluten-Free Pumpkin Muffins (and vegan!)

Nothing says fall like…well, anything with pumpkin, right? These muffins bring all the delicious fall flavors with pumpkin, maple syrup, cinnamon, and nutmeg.
Did you know? Buckwheat is not a grain. It's a seed! Also, buckwheat is rich in protein, dietary fiber, B vitamins, and other micronutrients. Nutrition Coach Lucy prefers Bob's Red Mill brand. And the Chia seeds add fiber and plant-based protein, too.
These muffins are quick to put together and make an easy grab-and-go breakfast or snack. You can also freeze them, and have an easy option to pull out on hectic mornings when cooking breakfast just isn’t happening.
To note: These muffins are less sweet than most, so feel free to add a little more maple syrup if you prefer a sweeter muffin.
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Prep Time 15 minutes
Cook Time 45 minutes
Servings: 12
Ingredients Method Notes

Ingredients
  

  • 6 Tbs water
  • 2 Tbs chia seeds
  • 1/2 cup buckwheat flour
  • coconut oil spray
  • 1/2 cup brown rice flour
  • 1/2 cup arrowroot starch
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 1/4 cup coconut oil melted
  • 15 oz pumpkin purée
  • 1/3 cup maple syrup
  • 2 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • cane sugar optional

Method
 

Prep
  1. Stir together chia seeds and water and let stand for 15 minutes to gel.
  2. Grease muffin tin.
  3. Preheat oven to 350°F.
Make
  1. In a large mixing bowl, whisk together flours, starch, cinnamon, nutmeg, baking soda, and salt.
  2. In a small mixing bowl, whisk together pumpkin, oil, maple syrup and vanilla. Once chia has gelled, whisk into wet ingredients to combine.
  3. Add wet to dry ingredients and stir to combine.
  4. Add batter to muffin cups 3/4 full and sprinkle with sugar. Bake for 25 minutes or until muffins spring back when touched.
  5. Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.
  6. Freeze leftovers.

Notes

Nutrition Facts: Calories 150 Total Fat 6g Saturated Fat 4g Sodium 311mg Total Carbohydrates 24g Dietary Fiber 3g
Total Sugars 7g Protein 2g Calcium 43mg Iron 1mg Potassium 154mg
Vegetable Taco Soup

Vegetable Taco Soup

Vegetable Taco Soup

Vegetable Taco Soup

This soup is quick to put together, loaded with yummy, good for you veggies and gives you a good source of plant based protein and fiber from the beans. Spend about 30 minutes adding everything to the pot and then let it simmer. Full of flavor, packed with nutrients and you don't have to spend hours getting it ready. Weekday dinner win!
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Prep Time 30 minutes
Total Time 50 minutes
Servings: 6
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 Tbs olive oil
  • 1 onion chopped
  • 3 cloves garlic chopped
  • 2 red bell peppers chopped (green or yellow work too)
  • 3 zucchini chopped
  • 3 carrots peeled and chopped
  • 2 Tbs ground cumin
  • 2 tsp chili powder
  • 3 cup vegetable broth
  • 1 28 oz. can crushed tomatoes
  • 1 14.5 oz. can black beans, rinsed and drained
  • 1 lime cut in wedges
  • salt to taste
  • 1/4 cup fresh cilantro chopped
  • 1/2 avocado diced
  • hot sauce

Method
 

Prep
  1. Chop onion, garlic, peppers, zucchinis and carrots.
  2. Drain black beans.
  3. Chop cilantro and dice avocado.
Make
  1. Sauté onions and garlic gently in olive oil until soft and fragrant.
  2. Add peppers, zucchini, carrots, cumin and chili powder to pot and continue to sauté over low heat until vegetables have softened, about 5 minutes.
  3. Add tomatoes and broth. Bring to a boil, then reduce heat and simmer for approximately 20-30 minutes.
  4. Stir in beans. Season with salt. Remove from heat and cover until ready to serve.
  5. Ladle soup into bowls and garnish with lime juice, cilantro, avocado and hot sauce.

Notes

Nutrition Facts: Calories 231 Total Fat 7g Saturated Fat 1g Sodium 607mg Total Carbohydrates 37g Dietary Fiber 12g
Total Sugars 13g Protein 11g Calcium 132mg Iron 5mg Potassium 1149mg
Vegetarian Pasta Bake

Vegetarian Pasta Bake

Vegetarian Pasta Bake

Vegetarian Pasta Bake

Pasta is a staple for quick weeknight dinner options. This vegetarian dish brings all the traditional flavors of a cheesy, oven baked pasta dish. The cannellini beans are the star of this recipe as they are full of plant based protein plus give you a high dose of fiber! This quick to prep, one pan meal is full of nutrition and big on flavor! Add a quick veggie or side salad and warm crusty bread to round out this meal.
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Prep Time 8 minutes
Total Time 58 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 12 oz pasta dry (penne or rotini)
  • 24 oz marinara sauce
  • 1 1/2 cups low sodium vegetable broth
  • 15 oz cannellini beans drained, rinsed
  • 2 cups baby spinach
  • 1 teaspoon Italian seasoning
  • salt pepper to taste
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated parmesan cheese

Method
 

Prep
  1. Preheat the oven to 425°F.
Make
  1. In a 9×13-inch baking dish, combine the dry pasta, marinara sauce, broth, white beans, spinach, Italian seasoning, salt, and pepper. Stir well so the pasta is evenly coated and mostly submerged in liquid.
  2. Cover tightly with foil and bake for 40 minutes.
  3. Remove the foil and stir. The pasta should be tender; if it isn’t quite there yet, add a splash of water, re-cover, and bake 5–10 minutes more.
  4. Sprinkle the mozzarella and parmesan evenly over the top. Return to the oven, uncovered, and bake for 10 minutes, until the cheese is melted and bubbly.
  5. Let rest 5 minutes before serving.

Notes

Nutrition Facts: Calories 468 Total Fat 10g Saturated Fat 4g Cholesterol 23mg Sodium 1393mg Total Carbohydrates 70g
Dietary Fiber 12g Total Sugars 10g Protein 25g Vitamin D 4IU Calcium 377mg Iron 7mgPotassium 1344mg