Healthy Fall Recipes

Happy first day of fall!  Bring on the soup, crockpot recipes and pumpkin.  Ok, I can’t lie, I eat these all year long, but hey why not share with you some of my favorite recipes for fall!

Before you say NO to pumpkin, let’s talk about it’s health benefits (as long as you not getting pie filling with a bunch of added sugar)……

Due to the orange color, pumpkins are high in carotene, which once in the body converts to Vitamin A and provides us with so many amazing antioxidant benefits.  Pumpkin is also high in Vitamin C, potassium and manganese.  Plus, the seeds are high in magnesium, copper, zinc and Omega-3’s.

Now the recipes….

Tag me in your posts if you try these tasty recipes @carmenohlingeatmovelive!

PUMPKIN FREEZER FUDGE

2 cups ALMOND BUTTER
1/2 cup COCONUT NECTAR
3/4 cup PUMPKIN
1/4 cup COCONUT OIL
dash SEA SALT
1 tsp PUMPKIN PIE SPICE

1. ON THE STOVE OR IN THE MICROWAVE OR ON THE STOVE MELT AND MIX ALL INGREDIENTS TOGETHER, STIRRING.

2. LINE AN 8X8 PAN WITH PARCHMENT PAPER. POUR MELTING PUMPKIN MIXTURE INTO THE PAN.

3. POP INTO THE FREEZER FOR 4 HOURS OR UNTIL FIRM. CUT INTO 16 BARS. STORE IN THE FREEZER FOR UP TO 2  MONTHS.  DEFROST 5 MINUTES BEFORE SERVING.

Servings: 16

Nutrition per serving: 7g protein, 16g carbs, 18g fat, 3g fiber

PUMPKIN-KALE BLACK RICE

1 cup RICE
2.5 cups WATER
SEA SALT
1 ONION, CHOPPED
2 GARLIC CLOVES, CHOPPED
1/8 tsp NUTMEG
1/2 tsp RED PEPPER
1 can (15 oz) PUMPKIN PUREE
3 cups LOW SODIUM CHICKEN BROTH
1 bunch KALE, CHOPPED & STEMS REMOVED
1 8-oz MUSHROOMS, SLICED
SEA SALT AND BLACK PEPPER TO TASTE
7 Tbsp PARMESAN CHEESE FRESHLY GRATED

1. COOK THE 1 CUP DRY BLACK RICE WITH THE 2 1/2 CUPS WATER AND SEA SALT UNTIL DONE.

2. IN A LARGE PAN ON THE STOVE, SPRAY IT WITH COOKING SPRAY AND ADD THE ONION AND GARLIC. STIR OCCASIONALLY, SO IT DOES NOT BURN. ABOUT 2-3 MINUTES. ADD THE RED PEPPER AND NUTMEG. STIR.

3. ADD THE CHICKEN STOCK AND PUMPKIN, PLUS SEA SALT AND BLACK PEPPER TO TASTE. STIR, SO THE ONIONS DON’T STICK TO THE BOTTOM AND BRING TO A BOIL. REDUCE HEAT, STIRRING OCCASIONALLY AND ALLOW TO THICKEN, ABOUT 5-7 MINUTES.

4. ADD THE COOKED RICE (SHOULD BE 3 CUPS COOKED), CHOPPED KALE AND SLICED MUSHROOMS. SEASON AGAIN WITH SEA SALT AND BLACK PEPPER. COOK FOR 3-5 MINUTES UNTIL THE KALE IS WILTED.

5. REMOVE FROM HEAT, ALLOW TO COOL AND DIVIDE OUT INTO SEVEN HEAPING 3/4 CUP SIZE SERVINGS.

6. WHEN READY TO EAT, TOP WITH 1 TB OF FRESHLY GRATED PARMESAN CHEESE.

Servings: 7

Nutrition per serving: 8g protein, 36g carbs, 4g fat, 5g fiber

CROCKPOT SESAME HONEY CHICKEN

2 lbs CHICKEN BREAST, BONELESS SKINLESS
SEA SALT AND BLACK PEPPER
1/3 cup COCONUT AMINO
1 Tbsp HONEY
1/2 cup TOMATO PASTE
3 Tbsp RICE VINEGAR
2 GARLIC CLOVES, MINCED
1 tsp SESAME OIL
1 tsp ONION POWDER
1 tsp CHILI SAUCE
1 Tbsp ARROWROOT POWDER
1/4 cup WATER
GREEN ONION, CHOPPED

1. SEASON THE CHICKEN WITH SEA SALT AND BLACK PEPPER, THEN PLACE IN THE BOTTOM OF THE CROCK POT.

2. IN A BOWL, MIX THE COCONUT AMINOS, HONEY, TOMATO PASTE, VINEGAR, GARLIC, SESAME OIL, ONION POWDER AND CHILI SAUCE UNTIL WELL COMBINED.

3. POUR SAUCE OVER CHICKEN AND COOK ON LOW FOR 4 HOURS.

4. REMOVE CHICKEN, LEAVING SAUCE AND SHRED. IN A SMALL BOWL, DISSOLVE THE ARROWROOT POWDER IN 1/4 CUP OF WARM WATER THEN ADD THE THE LIQUID IN THE CROCKPOT AND STIR.

5. ALLOW LIQUID TO COOK ON HIGH UNTIL THICKENED A BIT, STIRRING OCCASIONALLY, ABOUT 10-15 MINUTES.

6. ADD THE CHICKEN BACK TO THE CROCKPOT AND MIX WELL.

7. SEPARATE OUT INTO 7 EQUAL SERVINGS.

Servings: 7

Nutrition per serving: 32g protein, 9g carbs, 2g fat, 1g fiber

 

Eat Real Food.  Be Healthy.  Feel Amazing!

 

STOP TRYING TO DO IT ALL AND BE EVERYTHING TO EVERYONE!

Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and  I let it all go!  I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!

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