Date Caramel and Chocolate Turtles

A simple way to make homemade caramel that involves no butter and no sugar is date caramel. To make this, simply put pitted dates into a blender or food processor with a bit of water. You can add salt if you desire a salted caramel. Blend until smooth. It will be sticky, so you may need to scrape down the sides of the blender as you go. Because of the fiber in the dates, this caramel will not cause the same blood sugar spike of regular sugar.

In our workshops, we used our caramel to make chocolate turtles. We took a spoonful of the date caramel and added three pecans. Then, we topped the caramel and pecans with melted chocolate and refrigerated until the chocolate hardened.

Dark Chocolate Truffles

12 ounces (about 1 bag) dark chocolate, chopped or in the form of chocolate chips
8 Tbsp coconut milk
1/4 cup (24 g) unsweetened cocoa powder or shredded coconut
optional: 1/2 tsp vanilla extract (or other extract, such as mint extract)
optional (for additional sweetness): 1/8 cup sweetener of choice

Place the chocolate in a medium-sized mixing bowl. In a different mixing bowl, add the coconut milk and microwave for about 20-30 seconds, until warm but not boiling. Pour the hot coconut milk over the chocolate and cover to trap in the heat. Let the chocolate melt for a few minutes, and then stir until smooth. If needed, microwave the mixture for another few seconds and add any optional extract or sweetener. Place this mixture into the refrigerator for several hours, or overnight. This will allow the chocolate to solidify to make it easy to scoop the truffles.

Once the mixture is ready, place the cocoa powder or coconut on a plate. Use a Tablespoon or melon-baller to scoop out the truffles and use your hands to form the chocolate into balls. Roll the truffle balls in the cocoa powder or shredded coconut and tap them a few times to remove the excess topping. Enjoy immediately or save for later by refrigerating them.

Nice Cream (Banana Ice Cream)

You will need:
Frozen (ripe) bananas, peeled and sliced prior to freezing
Toppings and mix-ins
*If your blender is not as strong, a bit of a milk of choice should be used to help the mixture blend.

Put ingredients into the blender, starting with the frozen bananas. Blend until a very smooth and creamy consistency is reached. At the end of blending, add your mix-ins. When finished, enjoy immediately or transfer to a pan to firm up in the freezer.

Apple Crisp

Making a fruit crisp is a delightful way to incorporate fruits into desserts. While we used apples in our recipe, the apples can be replaced with berries or stone fruits (peaches, plums, etc) for a tasty treat!

You will need:

FILLING:
-8 apples
-2 T lemon or lime juice
-2/3 cup coconut sugar
-1 1/2 tsp ground cinnamon
-1/4 cup fresh apple juice (or water)
-optional: 1 tsp of pumpkin pie spice

TOPPING
-1 cup rolled oats
-1 cup whole wheat flour
-3/4 cup coconut sugar
-1/4 tsp sea salt
-1 tsp cinnamon
-1/2 cup coconut oil or butter

Begin by preheating your oven to 350 degrees F. Peel (optional) and core apples, and slice into thin strips. Add the apples to a bowl and add the other filling ingredients. Mix well and transfer to a baking pan or sheet.

In a separate bowl, combine all topping ingredients and mix well. You can even use your hands if you want! Pour the mix over the apples and bake for 30-45 minutes, or until the filling begins to bubble. Let cool for about 10 minutes and serve. Top with ice cream (or nice cream) if desired.

This recipe is adapted from The Minimalist Baker.

Easy Black Bean Burgers

To make about 4 burgers, you will need:
-1 can of black beans (or a combination of beans), drained & rinsed
-1 teaspoon garlic powder
-1 teaspoon chili powder
-1 teaspoon cumin
-½ teaspoon ground paprika
-½ teaspoon salt
-1/3 cup breadcrumbs or oats
-1 egg or flax egg (1T flax seed and 3T water)

Preheat the oven to 375 degrees Fahrenheit. In a large mixing bowl, mash the beans. Add the spices to the bean mixture. After the spices are incorporated, add the egg/flax egg and the oats, and any remaining ingredients that you might want to add to the burger, such as corn, green peppers, or onion. Mix well and form about four patties. Place on a greased baking sheet and bake for 10 minutes on each side. Once done, serve on your favorite bun with toppings of your choice.

Baked Sweet Potato Fries

You will need:
-2 sweet potatoes
-3 T oil
-paprika, salt, pepper, and garlic to taste

Preheat oven to 425 degrees F. Spray baking sheet with non-stick spray. Peel the sweet potatoes and cut them into strips. Place sweet potatoes and oil in a large bowl, tossing lightly. Sprinkle with the spices.

Arrange potatoes in a single layer on prepared baking sheet, being sure not to overcrowd them.
Bake until tender and golden brown, turning occasionally along the way. The fries on the edge of the pan will cook (and brown) more quickly, so consider placing them in the center of the pan when turning them to ensure even browning. Cooking time is 18 to 24 minutes.

Baked Beans

Baked beans are one of my favorite side dishes and it can be an easy side to bring to barbeques and cookouts throughout the summer.

You will need:
4 cups cooked white beans (or about 2 cans)
1 T oil
1 large sweet onion
3-4 T blackstrap molasses
3 T maple syrup or liquid sweetener of choice
2 T mustard
2 vinegar
1 can of diced tomatoes
1 teaspoon sea salt
1 teaspoon liquid smoke (optional)

Rinse and drain beans and heat oil over medium heat. Add chopped onion to the pan and cook until translucent. Add remaining ingredients to the pot and stir. Bring the mixture to a boil and then reduce the heat to low, letting it simmer for 15 minutes, stirring occasionally. Let cool a few minutes before serving.

Note: This recipe can also be made in a slow cooker.

Chana Masala (Curried Chickpeas)

This flavorful, easy and affordable dish can be served for an entrée, over rice, or as a side dish, and it is a great way to eat chickpeas.

You will need:
- 1 can (or two cups) chickpeas, rinsed and drained
- 1 can diced tomatoes (or tomato sauce)
- ½ onion, diced
- 2 cloves of garlic, minced
- 1 T oil
- 1 tsp each of cumin, chili powder, turmeric, ginger, garam masala (if you have it), and any other spices of your choosing
- salt and pepper, to taste
- water, as needed if the mixture is too thick

Heat oil in a large saucepan or medium to high heat. Add onion, cooking until softened and translucent. Add garlic and cook until fragrant. Next, add the tomatoes, followed by the spices. Stir to combine ingredients and simmer for several minutes. Add the chickpeas and cook about 5-10 minutes, adding salt and pepper, and a splash of water if the mixture appears too dry. Enjoy over rice or on its own.

Stir-Fry

This dish is incredibly easy to customize based upon what ingredients you have and enjoy.

You will need:
-noodles of choice (rice, soba, wheat, zoodles (zucchini noodles) etc.)
-assorted vegetables
-sauce (homemade or store bought)
-optional: protein of choice (tofu, etc.)

For today’s stir-fry, we will use:
- 2 T oil
- 1 onion, diced
- 1 head of broccoli
- 1 cup shredded carrots
- ½ cup sliced green onions
- rice noodles and zoodles (in two separate pans)



For today’s sauce, we will make an orange flavored sauce. For the sauce, you will need:
1/4 cup cold water
-1/2 Tbsp corn starch
1/2 cup orange juice
-4 Tbsp soy sauce
2 tsp sesame oil (or other oil)
-1 Tbsp ground ginger
3 garlic cloves, finely minced
-2 Tbsp honey or liquid sweetener

To make the sauce, simply assemble all ingredients, whisk until combined, and set aside.

The art of stir-fry requires very high heat and nearly constant shifting of ingredients in the pan. The shape of a wok is idea for stir-frying, but any sauté pan should work well. Make sure your noodles and proteins are cooked and your vegetables are all chopped before starting.

Start by heating the oil over high heat. Add the onion, stirring until it starts becoming translucent. Working quickly, add each of the remaining vegetables, stirring frequently after each one. Continue moving the vegetables around for several minutes, ensuring that burning does not occur. Add the noodles, proteins (if using), and sauce. Continue stirring until everything is combined, and then plate and serve.

Brown Fried Rice

For this recipe, you will need:
-1 small onion, diced -2 garlic cloves, minced
-1 tsp minced ginger (or ground ginger) -1 cup each of frozen peas and carrots
-3 cups cooked brown rice -4 tbsp soy sauce
-2 tsp sesame oil (or oil of choice) -3 tbsp chopped green onions
-1-2 eggs or tofu scramble (optional)

If desired, in a large wok or pan with half of the oil, scramble the two eggs or tofu scramble over medium heat then remove from pan to a plate to keep warm. If not adding the eggs, begin by putting the onion into the pan and stir, cooking until the onions have softened, about 3-5 minutes. Add the other half of the oil to the wok and stir fry the garlic and ginger for 30 seconds. Add the frozen peas and carrots and stir-fry for an additional 2 minutes. Add the brown rice and stir to combine. Add the soy sauce (and optional oyster sauce). Stir to heat through. If using them, add the eggs back in the wok or pan and stir in the green onions. Heat through and serve immediately.

Easy Refried Beans

While purchasing canned refried beans can save time, making them yourself is an even more delicious (and potentially cost effective) way to enjoy this healthful side dish.

You will need:
-1 can (or two cups of cooked) pinto beans
- ½ cup vegetable stock (or cooking water)
- ½ onion, diced
- 1 tsp oil
-1-2 cloves of garlic, minced
- salt, pepper, chili powder, and cumin

Begin by heating the oil over medium heat in a sauté pan and add diced onions, cooking until translucent. Add the garlic, cooking until fragrant. Next, add the spices, stirring to combine. Finally, add the pinto beans and vegetable stock. As the beans cook, mash them with the back of a wooden spoon, adding more liquid as needed, until the desired consistency is reached.

Spanish Rice

This easy and affordable side dish is a great accompaniment to the fajitas, or any other Mexican inspired dish. This dish makes 3-4 servings.

You will need:
- 1 cup uncooked brown rice
- 1 can diced tomatoes (or Rotel)
- 1 cup vegetable stock
- ½ onion, diced
- 1/4 cup lime juice
- 1 chili pepper, diced (if not using Rotel)
- 2 T oil
- 1 tsp cumin
- salt and pepper, to taste

Heat oil in a large saucepan or medium to high heat. Add onion, cooking until softened and translucent. Add garlic and cook until fragrant. Next, add the diced tomatoes and chili pepper, followed by the stock and spices. Stir to combine ingredients and add the rice. Cook on medium to high heat until the mixture comes to a boil, and then turn to low, cooking for 30 to 40 minutes, or until the rice is tender. Towards the end of cooking, add the lime juice and any additional salt and pepper to taste.

Quesadillas

This dish can be made several ways: on the stove, in the oven or toaster oven, or even in the microwave. Each method will provide a slightly different outcome and texture.

You will need:
-whole wheat tortillas
- vegetables (such as peppers or corn)
-onion
- oil
-salt and pepper
-cheese of choice (good combinations include cheddar, pepper jack, Monterey Jack or Chihuahua cheeses)

Note: To make the quesadillas healthier and not use the cheese, I recommend using hummus or even mashed sweet potato or roasted butternut squash.

Begin by preheating your oven to 400 degrees Fahrenheit. Cut up your vegetables and coat them with 1 Tbsp oil and a pinch of salt and pepper. Toss to combine. Roast for about 15-20 minutes or sauté for about 10 minutes, stirring occasionally.  Once ready, remove from heat and set aside.

Now that the vegetables have been prepared, it is time to get started on the quesadillas. Cover about half of a tortilla with cheese (or the hummus or squash). Top with the roasted vegetables, fold in half, and proceed to cook the quesadilla following one of the three methods:

-Stovetop: Heat 1 tsp oil in a saucepan over low to medium heat. Place the quesadilla into the pan, with the cheese side down. Allow the cheese to melt a bit before flipping. Once both sides of the tortilla are crispy and golden brown and the cheese has melted. The quesadilla is ready for serving.

-Oven/Toaster Oven: Place quesadilla on a baking sheet and bake for about 10 minutes at 425 degrees Fahrenheit, or until the tortilla darkens and gets crispy.

-Microwave: For a quick, although not crispy, method, place the folded quesadilla into the microwave and microwave for 15 to 30 seconds, depending on the strength of your microwave and the amount of cheese.

Portobello Fajitas

These veggie-packed fajitas are full of flavor and pair well with classic Mexican side dishes. The mushrooms provide some of the “meaty” texture without actually containing any meat.

You will need:
- corn tortillas
- 1 pack of mushrooms, sliced (any type should work, but Portobello mushrooms are recommended)
- 1 onion, cut into strips
- 2 green peppers, cut into strips
- ¼ cup oil
- ¼ cup lime juice
- 1 tsp each of cumin, chili powder, and paprika
- salt and pepper

Begin by assembling all ingredients besides the tortillas and the vegetables in a large bowl or pan and mixing them until they are well combined. This will form your marinade. Then, mix in the vegetables and let sit for at least 20-30 minutes, which will help the vegetables absorb the flavors from the marinade. After the vegetables have marinated, add them to a saucepan over high heat and cook for about 10 minutes, or until the vegetables start to brown. Once ready, top the tortillas with the vegetables and any other toppings you desire.

Pasta with Avocado Sauce and Tomatoes

This pasta recipe is great to make a fast, healthy and creamy pasta dish that requires very little actual cooking.

You will need:
-about ½ package of whole wheat pasta (or other pasta of choice)
-1-2 tablespoons fresh lemon juice, to taste (about half a lemon)
-2 tablespoon extra-virgin olive oil, plus more if desired
-1 ripe medium avocado, pitted
-½ T garlic powder (or to taste)
-1-2 pinches of sea salt
-black pepper, to taste
-½ cup cherry or grape tomatoes, halved

Cook the pasta according to the directions on the package. While the pasta cooks, prepare your sauce. In a large bowl, add the avocado and mash with a fork until mostly smooth. Add lemon juice, olive oil, garlic, salt, and pepper, and mix thoroughly until combined. Add the cooked pasta and cherry tomatoes, mix, and serve.

Serving Suggestion: This dish is especially great on hot summer days when you don’t want to use the stove or oven too much. It works well chilled as a pasta salad and can also be made with zoodles (zucchini noodles) and served raw.

Cacio y Pepe (Pasta with Cheese and Pepper)

This dish is a simplified, Italian version of macaroni and cheese, using parmesan cheese as a central ingredient. To make it healthier, we will be cooking the pasta in milk (technically non-dairy milk in this case, but you can apply this technique with skim dairy milk too), which forms a thick and tasty cream sauce when it interacts with the starch of the pasta. This method can be customized for American style macaroni and cheese, pasta primavera, or even a carbonara or fettuccine alfredo type of dish.

 Basic Recipe for Cooking Pasta in Milk:
-1 part pasta
-1 part milk of choice
-1 T oil of choice
-½ part cheese (this can be omitted if desired)

For the Cacio e Pepe dish (in addition to the ingredients above) you will need:
-½ part parmesan cheese (this can be switched out for your personal favorite type of cheese)
-pinch of salt
-black pepper (to taste)

Using one cup of pasta, one cup of milk and a half cup of cheese will make about 2-3 servings.

For this dish, heat a large pan over medium heat and add the tablespoon of oil. Next, add the pasta and milk of choice, and stir frequently to prevent sticking. Once the milk mixture begins to boil, reduce the heat to low until the volume of the sauce has reduced significantly. When the liquid has reduced, feel free to sample a noodle to see if the pasta is fully cooked through. If not, add additional milk of choice or water. Once you are happy with the consistency of the pasta, add the cheese and any other toppings (such as broccoli florets or roasted tomatoes) and mix to combine.

Note: If the dish you desire is less creamy, cook the pasta in a mixture of milk and water.

Cauliflower Pizza Crust

Cauliflower is an incredibly versatile vegetable, and in this dish, it takes on the form of a pizza crust. Feel free to top this pizza with any of your favorite toppings for a lower carb and gluten free option.

You will need:
-1 head of cauliflower (about 2-3 cups once shredded in the food processor)
-1/4 teaspoon salt
-1/2 teaspoon each of basil, oregano, garlic powder, fennel, and/or any other Italian seasoning
-1/4 cup shredded parmesan cheese
-1/4 cup mozzarella cheese
-1 egg (or flax egg)
-any sauce and pizza toppings that you wish to use on your pizza

Begin by preheating your oven to 400 degrees Fahrenheit and washing your cauliflower. Next, chop it into florets and place it in the food processor or blender and pulse until it is in tiny pieces. You ideally want it to resemble grains of rice or something smaller. Steam the cauliflower (or microwave it) for several minutes and let cool. Once cooled, squeeze out any remaining moisture using a towel or strainer. The more liquid you can remove, the crispier your crust will be. Mix the remaining ingredients with the cauliflower until it resembles a dough-like consistency, and press it out into a pizza shape on a greased baking sheet (or use parchment paper). Put the crust in the oven and bake for 15-20 minutes, until it appears that your pizza crust has started browning. At that point, you can remove the pizza crust from the oven, add whatever toppings you like, and put it back in the oven for 6-10 minutes. Remove from the oven and let it cool. Slice, serve, and enjoy!

Lentil Soup

-1 T olive oil

-1 medium celery stalk, diced

-1 carrot, diced

-1/2 medium yellow onion, diced

-3 garlic cloves, minced

-salt and pepper

-1 quart vegetable broth

-1 (15-ounce) can diced tomatoes with liquid

-1 1/4 cups lentils (any color), rinsed

Heat the oil in a large saucepan over medium heat. Add the celery, carrot, and onion and cook, stirring occasionally, until the vegetables have softened, or for about 10 minutes. Stir in the garlic and cook until fragrant, or for about 1 minute. Season with several generous pinches of salt and pepper.

Add the broth, tomatoes, and lentils and stir to combine. Cover and bring to a simmer, about 15 minutes. Once simmering, reduce the heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 20-30 minutes more. Taste and season with more salt or pepper as needed, and serve.

Note: If using red lentils, the texture of the soup will be a bit softer or creamier, as the red lentils tend to fall apart and lose their shape when cooked.  Even if this happens, the soup will still be delicious.

Tex-Mex Quinoa

Quinoa is a South American superfood that has recently gained popularity in the United States. Its nutty flavor pairs well with black beans. As quinoa can be a bit pricey depending on where you buy it, use brown rice for a more affordable option.

You will need:
-1 tablespoon olive oil
-2 cloves garlic, minced
-1 cup quinoa
-1.5 cups vegetable broth or water
-1 (15-ounce) can black beans, drained and rinsed
-1 (14.5 oz) can fire-roasted diced tomatoes or 8 oz salsa
-1 cup corn kernels
-1 teaspoon chili powder
-1/2 teaspoon cumin
-salt and black pepper, to taste
-1 avocado
-Juice of 1 lime

Heat olive oil in a large skillet over medium high heat. Add garlic and cook, stirring frequently, for about 1 minute. Stir in quinoa, vegetable broth or water, beans, tomatoes or salsa, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Finish with diced avocado and lime juice.

Whole Wheat Pumpkin Bread

While whole grains and beans often get overlooked, they are not only nutrition powerhouses, but also some of the most affordable and filling foods.  In addition to containing vitamins and protein, whole grains and beans are excellent sources of fiber. While some people may make jokes about fiber, the unfortunate truth is that only about 8% of American adults and 3% of American children get enough fiber. One of the overlooked benefits of fiber is thinking about it as the body’s scrub brush, if you will.  You see, if you were to consume a meal heavy in saturated fat and cholesterol, such as with a cheeseburger, your arteries would harden and develop plaque. Over time, this plaque can build and eventually obstruct the artery, leading to heart attack. Getting enough fiber can break down this plaque build-up and minimize your risks of heart disease. These recipes are delicious ways to start consuming whole grains and beans on a regular basis, and will hopefully build your confidence in incorporating more of these foods into your diet.

This recipe is a delicious breakfast, snack, or dessert and the pumpkin puree is an incredible source of Vitamin A.

You will need:
-1 flax egg (1 T ground flax seed and 3 T water)
-1 cup pumpkin puree
-1/3 cup maple syrup or honey
-1/4 cup coconut sugar
-3 T grapeseed or olive oil (or apple sauce if preferred)
-1 tsp baking soda
-1/2 tsp baking powder
-1 tsp ground cinnamon
-1/2 tsp pumpkin pie spice
-1/4 tsp sea salt
-1/2 cup milk of choice (we used almond milk)
-1 1/3 cup whole-wheat flour
-1/4 cup dried cranberries, chocolate chips, or nuts (optional)

Preheat the oven to 350 degrees. Spray a 9X5-inch loaf pan with non-stick spray.

To start, make your flax egg. To do this, combine the water and ground flax seeds in a large bowl and let sit for about five minutes. Then add maple syrup, pumpkin puree, sugar, oil and stir. Next, add baking soda, baking powder, spices, salt and whisk again.  Add the milk of your choice and whisk again. Add whole-wheat flour and stir until just combined. If it appears too thick, add a little more milk. Lastly, add dried fruit or nuts and fold until just incorporated.

Pour the batter into the loaf pan and bake until the top is browned and a knife or toothpick inserted into the center comes out clean - about 40 - 50 minutes.

Simple Smoothie Recipes

Making a smoothie is one of the easiest ways to eat multiple servings of fruits and even other healthy ingredients, like oats or spinach. There are endless flavor combinations.  The recipes below are just a few basic combinations that can be customized as much or as little as you like.  I really like the following infographic, which helps you form your own smoothie variety with ingredients you have on hand or that you enjoy!


Are you new to blending? If so, some helpful tips include:
• Put the liquid and other easier-to-blend ingredients into the blender first. This will help begin the blending process.
• Use frozen fruit for convenience and to make your smoothies icy cold without diluting it with ice. Freezing ripe bananas is also highly recommended! (Just peel and break them into smaller pieces first.)
• Try not to add refined sugars. If you crave additional sweetness, use very ripe bananas (think brown spots on the peel) or dates, which will not cause as much of a blood-sugar spike.
• Don’t be scared to add greens to a smoothie. When there are strong fruit flavors, such as orange juice or berries, it is tough to even notice the greens at all! Baby spinach is a great green to start with.
• Add ingredients based upon what you want from that smoothie. Here are some examples:
o Breakfast Smoothie: add oats for whole grains and to fill you up more
o Post-Workout Smoothie: add peanut butter for protein and healthy fat
o I’m Tired and Need a Pick-Me-Up/Snack: keep it fruit and vegetable based for quick, yet lasting energy

For the following smoothie recipes, simply add the ingredients to a blender and blend until smooth.

Mixed Berry Smoothie

-1/2 cup juice

-1/2 cup milk of choice

-1 banana

-1 cup frozen berries

Tropical Green Smoothie 

-1 cup orange juice

-1 cup spinach

-1 cup mango (or pineapple, or a mix of the two)

-1 T turmeric

Chocolate Peanut Butter Banana Smoothie

-1 cup milk of choice

-1 frozen banana

-2 T peanut butter

-1-2 T cocoa powder

-1 date (or 1 T sweetener of choice, if desired)

Note: You may wish to add more liquid if you desire in thinner consistency or if your blender is having trouble.

Homemade Cranberry Sauce

This recipe could not be easier, yet once you try it, you will never want to go back to canned cranberries during your holiday meals.

You will need:
12 oz fresh cranberries
3/4 to 1 cup sugar
1/2 cup orange juice
1/2 cup water

Start out by rinsing the cranberries and removing any damaged cranberries. Put the sugar, orange juice, and water on high heat in a saucepan. Once the mixture comes to a boil, add the cranberries and bring the heat to low. Simmer until most cranberries have popped. Let the cranberry sauce cool and keep refrigerated until ready to serve.

Before:

After:

Note: The sauce will continue to thicken as it cools.

Mashed Potatoes

This recipe is simple, but can be customized with any type of potatoes (or even sweet potatoes) and any types of herbs or seasoning.

You will need:
large handful of potatoes (such as 3-4 Russet potatoes or 6-8 Yukon gold potatoes)
1 to 2 tsp sea salt
1/2 tsp black pepper
1 teaspoon garlic powder
3-4 Tbsp butter or oil of choice (olive oil is recommended)
1/8 cup fresh chives (or 1 Tablespoon of dried chives)

Instructions
Begin by washing the potatoes and peeling them if desired. Keeping the skin on the potatoes will add additional fiber and nutrients to the dish. When ready, place the potatoes in a large pot and cover with water and a pinch of sea salt. Bring it to a boil over medium to high heat and add a pinch of salt. Cook for between 20 and 30 minutes, until the potatoes are tender and slide off a fork or knife when pierced.

Once ready, drain the potatoes and place in a mixing bowl. Mash the potatoes until fluffy and add in your seasoning and the butter or oil. Adjust ingredients to taste and serve.

We paired this recipe with a mushroom stuffing/dressing and homemade cranberry sauce.

Note: If using sweet potatoes, you may want to adjust your seasoning, and add cinnamon and a bit of brown sugar or coconut sugar rather than garlic or chives.

Cinnamon Sugar Pecans

This is a simple snack (or delicious treat) to prepare. This version is a bit on the sticky side, but it is quite simple to make and doesn’t add any additional fat or cholesterol.  

You will need:

1 cup pecans

1/8 to 1/4 cup sugar

1 teaspoon cinnamon

1 T water

Add all ingredients to a skillet or pan over medium to low heat. Stir ingredients together to ensure that the pecans are well coated. Then, continue stirring for about five to ten minutes, until the pecans have toasted.

Guacamole

Guacamole is such a fresh and delicious side dish or topping for a variety of Mexican dishes, such as tacos, fajitas, or even just a batch of tortilla chips! Fortunately, this dish is incredibly flavorful and so easy to assemble. There is no heat involved either!

You will need:
- 1-2 avocados  
- juice from ½ a lime  
- pinch of sea salt
- 1/8 cup diced red onion  
- 1/4 cup diced tomatoes  
- chopped cilantro to taste

To prepare your avocado, slice the avocado in half and scoop out the flesh. For this guacamole, place the avocados, the lime juice, and salt into a bowl and mash together with a fork. After the consistency has become more uniform, add in the diced tomatoes, chopped red onion, and cilantro. Mix well and serve. Feel free to add any additional ingredients that you enjoy.

Variation:
If you want to increase the volume of your guacamole and add additional veggies, you can blend peas with the other ingredients to achieve a similar flavor and texture. This is also a way to reduce the fat of the dish, although the fats in avocados are healthy fats.

Fruit and Yogurt Dip

This recipe is incredibly simple and definitely a crowd pleaser. This yogurt dip can be a great after-school snack or a fun appetizer to share. Using Greek yogurt provides a great source of protein without all of the added ingredients that would be in a store bought dip, and this is a fun way to encourage students to eat more fruit.

You will need:
- 1 cup of Greek yogurt of choice (We are using vanilla nonfat Greek yogurt.)
- 3 T honey or maple syrup
- 1 teaspoon of cinnamon
- an assortment of fruits, such as grapes, melon, apple, berries, etc.

 In a bowl, combine yogurt, honey, and cinnamon until well combined. Cut up a variety of fruits and plate. Serve immediately or cover and refrigerate for later use.