One-Bowl Mini Pumpkin Spice Muffins (Flourless)

by Lucy | Oct 1, 2019 | Recipes and Meal Ideas

Hello Fall

What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them! Let me count the ways…

One-Bowl Wonder

I love playing in the kitchen, but I don’t love the cleanup. I’ve had plenty of clients tell me the same thing. It can definitely be a drawback to getting in the kitchen at times. Choosing recipes that need minimal equipment is key. This recipe only requires one big bowl (actually, I like to use a large measuring cup instead of a bowl) and a couple measuring spoons. Clean up is a cinch, especially if you use cupcake liners.

Full of Fall Goodness

Pumpkin pie spice is all the rage this time year and it’s no wonder. The mixture of cinnamon, ginger, nutmeg, allspice, and cloves can bring about all the good feels of Fall. The pumpkin puree also makes these a delicious seasonal treat and it delivers a dose of nutritious goodness including fiber, vitamin K, vitamin C, potassium, copper, manganese, and riboflavin.

Balanced Nutrients

The nut butter and eggs in these muffins provide protein and fat while the pumpkin provides complex carbs. A mix of all the macronutrients makes for a well-balanced snack or treat. You can feel good about noshing on these with your morning coffee, with your lunch or in the afternoon.

Print Pin

One-Bowl Mini Pumpkin Nut Butter Muffins

What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them!

Course Breakfast, Snack

Cuisine American, baked goods

Keyword dairy free, gluten free, vegetarian

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Resting Time 5 minutes minutes

Total Time 30 minutes minutes

Servings 6

Author Well Balanced Nutrition

Ingredients

• coconut oil spray or alternative
• 1 cup almond butter or alternative
• 2/3 cup pumpkin purée not pumpkin pie mix
• 2 eggs large
• 1 tsp vanilla extract
• 2 Tbs maple syrup
• 1/2 tsp baking soda
• 1 tsp apple cider vinegar
• 2 Tbs chocolate chips optional

Instructions

Prep

• Preheat oven to 350°F.
• Grease mini muffin with coconut oil spray.

Make

• Add all ingredients, except coconut oil spray, to a bowl and whisk until smooth and creamy.
• Using a small ice cream scoop or two spoons, place batter in mini muffin tins 3/4 way full.
• Bake for about 10 minutes until tops spring back when touched. (If using larger muffin tins, bake time will be longer.)
• Remove from oven and let stand two minutes before removing from pan.

Notes

Opt for a natural nut butter. Check the ingredient list. The only ingredients for natural nut butter will be the nut itself and maybe salt. Oil separation is natural. When you first open the nut butter, stir very well. If you have peanut or nut allergies in your home, a seed butter like Sunbutter will work too.

Slow Cooker Smoky BBQ Chicken

by Lucy | May 28, 2019 | Recipes and Meal Ideas

When the weather is warm and the days are long, the last thing you want to do is turn on the oven or cook on the hot stove. Even in the colder months, it’s nice to have a simple go-to meal that requires little work. Slow cooker BBQ chicken to the rescue! Whisk up this homemade barbecue sauce, pour on top of the chicken and let it cook as you get on with your day.

This slow cooker BBQ with a delicious home-made sauce is so clutch for a quick and easy meal option. Make it a freezer meal, include it in your meal prep, or make it while you are at work.

Why make your own BBQ sauce??

It is so easy to just pick up a bottle of BBQ sauce at the store. Why even bother making your own? Unlike store bought BBQ sauces, our recipe is free of added sugar. Even recipes online will call for honey, sugar or ketchup. There is nothing wrong with a little sweetness but if you are mindful of your added sugar intake, you know that it can add up really quickly. We opted for nutrient-rich and flavor-boosting tomato paste instead of ketchup.  Tomato paste provides a boost of vitamin C, the powerful antioxidant, lycopene, and no added sugar. Don’t worry, the sugar may be absent but the flavor is not! Smoked paprika makes a big difference in this sauce so you won’t want to skip it.

Slow cooker BBQ chicken can be a freezer meal that’s ready to dump-and-cook or it can be part of your weekly meal prep routine.

Whisk up the sauce, pour over chicken breasts in a freezer bag and stash away until you need it. Simply, defrost the day before you want to cook it. It is also a great meal prep option.

Make it a Well Balanced Meal

Barbecue chicken is very versatile. On its own, it is Paleo, Low Carb and Whole30 friendly. You can enjoy it on a hearty whole grain bun or a sweet potato with a hefty helping of sauteed zucchini, green beans, or another vegetable you enjoy).

.

Print Pin

Slow Cooker BBQ Chicken

A delicious homemade BBQ sauce recipe with antioxidant rich tomato paste and free of added sugars.

Prep Time 5 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 5 minutes minutes

Servings 4

Author Kristen Norton

Ingredients

• 1 6- oz. can tomato paste
• 2 Tbsp. Dijon mustard
• 1 1/2 Tbsp. apple cider vinegar
• 1/2 cup water
• 2 tsp. garlic powder
• 2 tsp. chili powder
• 2 tsp. smoked paprika
• 1 1 ?2 tsp. oregano dried
• 1 tsp. sea salt
• 1/2 tsp. black pepper
• 2-3 boneless skinless chicken breasts

Instructions

• Whisk together all ingredients except the chicken.
• Reserve a 2/3 cup portion of sauce to be added right before serving.
• Place 2-3 chicken breasts in the bottom of a 6-quart crock pot.
• Pour the rest of sauce over the chicken. Lift each chicken breast to make sure some of the sauce has gotten underneath then place a lid on top.
• Cook on low for 4 hours or until the chicken shreds easily with a fork.
• Shred chicken with 2 forks.
• Cook for an additional 30 minutes on low.
• Mix with the reserved sauce just before serving

Super Simple and Delicious Homemade Salsa

by Lucy | May 3, 2019 | Recipes and Meal Ideas

It’s that time of year again! The longer warm days mean more time to play outside and less desire to spend hours in the kitchen. That’s why we love this simple salsa recipe to round out a taco salad for an easy meal or simply enjoy a with whole grain corn (or lentil) chips as a snack!

[mpprecipe-recipe:3804]

Carrot Cake Overnight Oats

by Lucy | Mar 24, 2019 | Recipes and Meal Ideas

Dessert for breakfast? Veggies for breakfast!? As a dietitian, I get equally excited about both! And I think you will be excited too when you try this delicious morning treat. 

If you want to start your day with a nourishing breakfast that is ready in no time, look no further. Simply make up a batch of these one night and have breakfast for the next 2-3 days. 

Carrot cake overnight oats offer fiber, protein, healthy fat, complex carbs, and phytonutrients. In other words, it’s a breakfast that you can feel really good about.

If you like a warm breakfast like me, just slowly heat your oats up in the microwave (or on the stove if you have more time) right before eating. 

Feeling fancy? Garnish with your favorite Greek yogurt and a few more raisins. I’ve also put granola or nuts on top to add a fun crunch.

Print Pin

Carrot Cake Overnight Oats

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Author Kristen Norton, RD, LDN

Ingredients

• 2/3 cup oats old fashion
• 1/4 cup chia seeds
• 1/2 cup carrots shredded
• 2 cups almond milk unsweetened
• 2 tsp maple syrup
• 3 tbs raisins
• 1 tsp cinnamon
• 1/4 tsp allspice

Instructions

• Combine all ingredients into a glass jar with lid (pint size or bigger), secure lid, and shake vigorously to mix well.
• Place in refrigerate for up to 4 days.
• When ready to eat, stir contents of jar well, and pour half of oat mixture into a bowl.
• Microwave for 20-30 seconds at a time if a warm oatmeal is desired.
• Optional: top with a dollop of plain or vanilla Greek yogurt and/or chopped nuts.

Sweet and Tangy Citrus Salad In a Jar

by Lucy | Feb 27, 2019 | Recipes and Meal Ideas

Assemble a salad-in-a-jar and you will thank yourself for it! During a busy week, you can easily grab your salad, dump into a bowl and start enjoying it in minutes.

Putting the salad in a glass jar with an airtight lid ensures it stays fresh for several days. Just be sure to keep your dressing away from your greens by layering your ingredients carefully.

There are many salad variations, but here is one from one of our Meal Prep Workshops that our clients love. It’s sweet, tangy, and satisfying.

If you are looking to complete your meal with a bit more protein, you can easily add more protein-rich foods such as tofu, boiled eggs, chicken or fish. These items are best kept out of the jar and added to the salad right before eating. If you have berries on hand, they go well on top of the salad also.

Print Pin

Sweet and Tangy Citrus Salad In a Jar

Nothing is better than a salad-in-a-jar on a busy day. Get your greens in by simply dumping it all into a bowl! This sweet and tangy citrus salad will brighten a winter day.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Author Lucy Hayhurst, RD, LDN

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons orange juice
• 2 tablespoons lemon juice or juice of one lemon
• 1/2 teaspoon thyme dried
• 1 teaspoon Dijon mustard
• 1 teaspoon rice vinegar
• 2 teaspoon maple syrup
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 small red onion chopped and divided in half
• 1 large orange peeled, chopped, and divided in half
• 5 cups mixed greens
• 2 oz goat cheese
• 2 tablespoons dried cranberries
• 2 Tablespoons chopped nuts

Instructions

• To make the dressing, combine the first 9 ingredients in a small bowl and mix thoroughly.
• Pour half of the dressing in 2 large wide-mouth mason jars.
• Add 1/2 chopped onion and orange slices into each jar.
• Add 2.5 cups mixed greens to each jar.
• Top each salad with 1 oz goat cheese, 1 Tbsp chopped nuts, and 1 Tbsp dried cranberries.
• Close with airtight lid and store upright in the refrigerator for up to 5-days.

Notes

For additional protein, add grilled chicken, fish, boiled eggs or tofu.