Beets, Sweet Potato and Red Onion

Beets, Sweet Potato & Red Onion

Yield: 6-8 servings

Beets are a mysterious, antioxidant rich, cancer fighting, blood pressure regulating, inflammation reducing, digestion assisting, brain health supporting, delicious and nutritious super food!  For those new to the beet realm, the addition of sweet potato and red onion make this recipe extra nutritious and fun.  This recipe is also delicious as leftovers served cold.

Ingredients

2 large beets
2 large sweet potatoes
1 red onion
1 tablespoon extra-virgin olive oil
¼ teaspoon salt (or to taste)
¼ teaspoon pepper (or to taste)
A drizzle of honey after plating (optional)

Instructions

1. Set oven temperature to 450 degrees.
2. Evenly chop beets, sweet potato and red onion.
3. On a sheet pan, toss beets, sweet potatoes and onion with 1 tbsp extra virgin olive oil, salt and pepper to taste. Smooth to a single layer.
4. Roast for 10 minutes, stir, and roast for an additional 15 minutes or until tender as desired.
5. If desired, drizzle lightly with honey after plating.

I served this with roasted chicken and brussels sprouts.

 

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Sweet Potato, Brussels Sprout, Apple and Onion Medley

Sweet Potato, Brussels Sprout, Apple and Onion Medley

Yield: 6-8 servings

Autumn harvest has lots to offer! Try this easy fruit and veg sheet-pan medley packed full of flavor, vitamins, minerals, disease fighting phytochemicals, gut friendly fiber and prebiotics!

Ingredients
1 large sweet potato
1-pound brussels sprouts
1 sweet red apple (I like Gala or Honey Crisp)
1 red onion
1.5 tablespoons extra-virgin olive oil
¼ teaspoon salt (or to taste)
¼ teaspoon pepper (or to taste)

Instructions
1.
Preheat oven to 425 degrees.
2. Evenly chop sweet potato, brussels sprouts, apple and red onion.
3. On a sheet pan, toss sweet potato, brussels sprouts, apple and red onion with 1.5 tbsp extra virgin olive oil, salt and pepper to taste.
4. Roast for 10 minutes, stir, and roast for an additional 10 minutes or until tender as desired.

 I served this with roasted chicken and fresh orange slices.

 

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25 Meal Prep Tips for a Nutritious Week

A little advance meal prep goes a LONG way by reducing daily food prep tasks and cooking time on busy nights. Try out some of these tasty, time and money saving tips to make your snacks and meals less stressful and more nutritious!  It’s always recommended that you wash produce before use.  I prefer to store my prepped-food in glass, air-tight containers which provide a clear view of contents, are easy to clean, don’t discolor or hold odors with use, and are microwave safe for quick heating when needed.

  1. Pre-peel several tangerines and store in the refrigerator.

  1. Slice mango, melon or pineapple and store in the refrigerator.

  1. Pick grapes off the stems for quick grab snacks.

  1. Buy a bag of frozen berries and thaw some in the fridge for easy additions to yogurt, oatmeal, or to puree and drizzle over pancakes.

  1. Peel and prep carrots in a variety of sizes – shreds for salads, chunks for roasting and sticks for dipping in hummus or dressing.

  1. Peel and slice onion and store in the fridge for tearless meals and snacks throughout the week.

  1. Slice red, orange, yellow and green peppers to eat raw with hummus/dressing, on salads or sandwiches, to cook with eggs or for roasting and sautéing.

  1. Slice the bottoms off brussels sprouts and then cut them in halves or quarters (depending on size), removing any discolored outer leaves, and store in the fridge to steam, roast or sauté.

  1. Fill a sheet pan with veggies (sweet potato, brussels sprouts, apples & red onion is my favorite combo), toss with olive oil, salt and pepper and roast at 425 degrees until done to your liking.

  1. Prep dry salad ingredients in ready-to-go containers. Prep wet ingredients in a separate container (or below dry ingredients if not shaken).

  1. Make your own salad dressing – experiment with different spices and flavors!

  1. Cook grains in bulk to use for multiple meals throughout the week. (Ex. Quinoa as a stand-alone side, scrambled into eggs, as a replacement for rice in a recipe, added to vegetable soup…)

  1. Make a pot of soup for quick meals and snacks throughout the week.

  1. Cook a pot of beans for the week.

  1. Hard-boil a pot of eggs.

  1. Bake a variety of breakfast egg muffins.

  1. Make extra pancakes to store in the fridge (or freezer separated with parchment paper).

  1. Pre-portion yogurt or cottage cheese into meal/snack containers.

  1. Make meatballs to be served over grains, on a salad, or with pasta.

  1. Broil salmon or a filet of fish with leftovers to use throughout the week.

  1. Slow cook, bake or roast several chicken breasts to use alone, as chicken salad or as an addition to soup, stir-fry, eggs, homemade pizza, casseroles, and stews.

  1. Bake a loaf of zucchini bread or banana bread.

  1. Make your own trail mix – ¾ nuts/seeds with ¼ carbs. (Try ingredients such as almonds, cashews, pecans, walnuts, pumpkin seeds, sunflower seeds, pine nuts, raisins, dried cranberries, dried coconut, dried banana, mini dark chocolate chips…) A serving is about ¼ cup.

  1. Make overnight oatmeal, adjusting flavors to suit your taste with added banana, berries, apple and cinnamon, pumpkin pie spice, peanut butter, maple syrup or honey.

  1. Search for recipes and “meal prep ideas” on the internet to find more suggestions that appeal to you!

Brilliant Broiled Bananas

Brilliant Broiled Bananas

Yield: 3-6 servings

This delightfully simple recipe will rock your world – if you are a banana lover like me!  My kids frequently request this healthy dessert throughout the week.  Bananas are a great source of potassium and nuts are loaded with essential vitamins, minerals and fiber.  You’re doing your body good with this treat!

Ingredients
3 ripe bananas, starting to speckle with brown spots
3 tbsp chopped pecans, or nut of your choice 
1 tbsp granola (optional)

Instructions
1.
Move oven rack up to top slot and set oven to broil.
2. Cut dried necks off bananas. Slice bananas down the center in moon shape.  
3. Leaving peel on, lay bananas flesh up on broiler safe pan or on a sheet of aluminum foil placed directly on top oven rack.
4. Broil for 6-8 minutes until the flesh starts to bubble and caramelize.  Remove from oven and sprinkle with nuts and granola as desired.  Serve right out of peel and enjoy!

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Balsamic-Honey Roasted Apples, Brussels Sprouts and Pepitas

Balsamic-Honey Roasted Apples, Brussels Sprouts and Pepitas

Yield: 4-6 servings

This recipe incorporates seasonal fall favorites – brussels sprouts, apples and pumpkin seeds!  This dish is rich in antioxidants, vitamin C, vitamin K, prebiotics (to promote gut health), fiber, omega-3 and magnesium!  Enjoy it served alongside a filet of salmon with whole grain brown rice.

Ingredients
2 apples, cored and cubed
1-pound brussels sprouts, halved
¼ cup red onion, sliced
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
2 tablespoons pepitas (green pumpkin seeds)
1 tablespoon balsamic vinegar
1 teaspoon honey

Instructions
1.
Preheat oven to 425 degrees. Grease a sheet pan or line with parchment paper.
2. On the sheet pan, toss apples, brussels sprouts and onion with olive oil and salt. Smooth to a single layer. Roast for 10 minutes, stir, and roast for an additional 10 minutes or until tender as desired.
3. Transfer to a serving dish, add pepitas and drizzle with balsamic vinegar and honey. Toss gently to coat. Serve and enjoy!

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