Fall Flavors Salad

As we move into the Fall, try this hearty salad full of fall flavors.

 

Fall Flavors Salad

recipe by: womenshealthmag.com modified by eatlivefit.net

Ingredients:

  • 3/4 cup salted, shelled pumpkin seeds
  • 1 tsp chili powder
  • 1 tbsp plus 1/4 cup olive oil, divided
  • Shredded cooked chicken (optional)
  • 3 sweet potatoes, peeled and grated
  • 2 tbsp red-wine vinegar
  • 1 tbsp dijon mustard
  • 2 tsp honey
  • 1/4 cup raisins

Directions:

Coat seeds with nonstick spray. Sprinkle with chili powder. Roast in the oven at 375F for 5 minutes, or until lightly browned. Heat 1 Tbsp. oil in a skillet over medium-high heat. Add sweet potatoes. Lightly cook for 7 minutes. In a bowl, whisk vinegar, mustard, honey, and a dash of chili powder. Whisk in remaining 1/4 cup oil. Add potatoes, cooked chicken, seeds, and raisins. Toss well.

Banana Ice Cream

The banana has gotten some bad press over the years and I want to clear up misconceptions.  While it is one of the sweetest fruits available, it is chock full of nutrients and minerals.  Bananas are a great “go to” when that sweet tooth is nagging you.

One little banana…

  • is loaded with potassium, a mineral helpful in maintaining blood pressure and cardiovascular health
  • contains natural sterols which help block the absorption of dietary cholesterol
  • contains Vitamin C and B6, for immune system support and energy
  • is low fat, with less than 4% of calories from fat
  • has natural fiber, 3 grams per banana, to help regulate digestion and thus keep blood sugar levels from spiking.
  • Did I mention portable and cheap?

Now that the weather is warming up, here is a healthy alternative to ice cream using bananas.

Banana Ice Creambanana ice cream

recipe by youmustlovefood edited by eatlivefit.net

SERVES 2-3 1/2 cup servings

TIME 10 minutes to mix; 2 to 3 hours in freezer

Ingredients

  • 6 very ripe bananas, peeled and cut into medallions
  • 1 cup almond milk unsweetened
  • 1/4 teaspoon vanilla
  • 1 teaspoon ground cinnamon
  • sprinkle of chopped almonds, for topping (optional)
  • cinnamon stick, for garnish (optional)

Other Equipment

  • large resealable freezer bag and Blender or food processor

Directions

Put the bananas into a resealable airtight bag and freeze for at least 3 hours or overnight. Place the bananas into a food processor or blender along with the almond milk, vanilla, and ground cinnamon and blend until smooth (this may take a few minutes). Scoop into dishes and top with almonds, and garnish a cinnamon stick.  If you want a thicker texture like traditional ice cream, place blend back into the resealable bag and freeze for up to 3 hours.

 

Thanksgiving is coming! A side dish to share…

I am not typically the one with the flair “to dress” up my dishes for the Thanksgiving table, but here is a fun idea to dress up a recipe full of clean ingredients, low in salt, and low in sugar.  Add it to your table in addition to all the traditional staples and load up on it’s healthy ingredients.

On that note, I encourage my clients to enjoy their Thanksgiving feast, by keeping their portions in check (protein, carbohydrates and fats).  Have what you want, just in moderation!  Also remember to jump back on track the next day or that evening with clean meals.

This is perfect with roast turkey or chicken!

This is perfect with roast turkey or chicken!

Festive Wild Rice Salad with Roasted Butternut Squash and Cranberries

  • Difficulty: easy

Ingredients:

1 cup wild rice

½ cup brown basmati rice

¾ teaspoon salt

1 medium white onion, diced

2 cloves garlic, minced

2 tablespoons olive oil, divided (may substitute grapeseed oil)

1 small butternut squash, peeled and cubed

3 stalks celery, diced

1 cup dried unsweetened cranberries

1 large apple, peeled and diced

1 cup pecan halves

3 green onions, thinly sliced

Dressing:

¼ cup olive oil

2 tablespoons apple cider vinegar

1 tablespoon maple syrup

1/2 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

salt and pepper

Method:

Preheat the oven to 400° F.

Rinse the wild rice in cold running water. Place in a medium saucepan with 2 cups water and ½ teaspoon salt. Bring to a boil over high heat. Cover and reduce heat to low and cook for 35 to 40 minutes, or until the rice is tender and the water is absorbed. Set aside to cool.

Rinse the brown rice in cold running water. Place in a small saucepan with 1 cup water and ¼ teaspoon salt. Bring to a boil over high heat. Cover and reduce heat to low and cook for 25 minutes, until the rice is tender and the water is absorbed. Set aside to cool.

In a large skillet, sauté the onions in 1 tablespoon (grapeseed or olive oil) until they become translucent. Add the garlic and sauté until the garlic becomes fragrant. Set aside to cool.

Toss the butternut squash cubes with 1 tablespoon olive oil. Season with a pinch of salt and pepper. Place on a parchment-lined baking sheet( or foil lined). Roast for 20 – 25 minutes until they are cooked and golden. Set aside.

In a small skillet, toast the pecans over medium heat, until they become fragrant. Set aside.

Whisk together the ingredients for the dressing in a small bowl.

In a large salad bowl, gently toss together all of the salad ingredients. Just before serving, add the dressing and toss again. Serve immediately.

This can be stored in an airtight container in the refrigerator for 2 days. It will last longer, but the nuts will begin to soften.

(Courtesy of Pinterest, modified by eatlivefit.net)