Healthy Chicks

I’m a huge advocate of eating with the seasons, as nature intended us to. After all, there’s a reason that berries come into season in the summertime to cool us off, and hearty vegetables like squash and potatoes become more available in the winter to provide insulation during the colder months.

Unfortunately, genetically modified crops and shipping food across the country makes every fruit, vegetable and grain available all season long. While some may think this is a good thing (watermelon in December!) I encourage you to take a step back and think about what this means. Is consuming blueberries in January, or bananas that have been shipped from South America natural? Does it really make sense to eat this way?

Now that we’re entering autumn, I challenge you to experiment eating with the seasons. Here are some fall staples to get you started:

• Pears: Mix them into a salad with spinach, quinoa and goat cheese for a delicious & easy lunch

• Cauliflower: Cut the calories in your “mashed potatoes” with cauliflower instead of potatoes, or roast it to make one of my favorites: Balsamic & Parmesan Roasted Cauliflower from Eating Well.

• Apples: Pick your own apples before apple season comes to an and, and use them to make homemade apple crisp, or pair them with natural peanut butter or aged cheddar cheese for a healthy snack.

• Walnuts: I’m all about walnuts this fall! Make your own pesto with walnuts, basil, olive oil, garlic and parmesan cheese, use them for salad toppings or make your own trail mix with mixed nuts, dried fruit and dark chocolate chips.

• Sweet Potatoes: Dice ‘em up into wedges, coat with olive oil, salt, pepper and herbs and bake for about 30 minutes to make sweet potato fries! I also love mashing them up and mixing with cinnamon and a dash of agave syrup for a sweet & savory side dish.

• Pumpkin: This signature fall item can be added into oatmeal, morning smoothies, or used in a homemade pumpkin pie.

• Squash: Play with different types of squash this season, like making homemade Spaghetti (Squash) & Turkey Meatballs a la Martha Stewart.

• Dates: Stuff ‘em with peanut or almond butter, or use them to make these No-Bake Gluten Free Brownie Balls.

What are your must-have fall staples or favorite fall recipes?

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craving fall?

Now that it’s fall, I find myself craving different types of foods. Instead of lemonade and a salad with grilled chicken, I want comfort food. You know, chicken soup for the soul, roasted squash and pumpkin spice lattes. So today I thought I’d share with you some of my personal fall recipe creations. Hope you enjoy!

If You’re Craving Hearty & Wholesome: The “Healthy Chick” Chili

If You’re Craving Seasonal & Soothing: Baked Butternut Squash with Garlic Sauteed Vegetables

If You’re Craving Soothing & Comforting: Autumn Chicken Veggie Soup

If You’re Craving Sweet ‘n’ Light: The Perfect Chai Tea Latte

If You’re Craving Savory & Saucy: Sweetie Pie’s “Spaghetti” & Turkey Meatballs

If You’re Craving Pumpkin & Chocolate & Ooey Gooey Goodness: Gluten Free Chocolate Pumpkin Oat Muffins

Yesterday evening, there was no doubt fall was in the air. That’s why I decided to embrace the crisp weather and whip up an autumnal fall feast. I was craving salmon, so I based my dinner around the fish and my thinking cap went into full-fledged action. In a few minutes, I came up with a brilliant idea to make a baked cajun salmon with mango salsa, paired with roasted parmesan cauliflower and finally a kale & avocado salad.

Want to mimic last night’s dinner for yourself?

Here’s how:

Fresh Kale & Avocado Salad

• Bunch of fresh green kale
• 1 avocado, diced
• 2 cloves garlic, crushed
• 3 TB olive oil
• 1/4 c. fresh shredded parmesan cheese
• 1 tsp. red pepper flakes
• salt & pepper
• juice of 1/2 lemon
• handful pinenuts (optional)

~Mix ingredients together thoroughly, and chill for about an hour before serving (to give time for olive oil & lemon to soak up for ultimate flavor)

Roasted Parmesan & Garlic Cauliflower

• 1 head cauliflower, chopped
• 2 cloves garlic, crushed
• handful of parmesan cheese (to taste)
• salt & pepper
• 1 tsp. cajun seasoning
• olive oil

1. Spread cauliflower out on a coated baking sheet. Top with garlic, parmesan cheese, cajun, salt, pepper and drizzle with olive oil until well coated.

2. Bake on 400 for approximately 35 minutes, stirring occasionally with a spatula.

Baked Cajun Salmon with Mango Salsa

• Fresh salmon fillet (approximately 4 oz. per serving)
• 2 TB spicy mango salsa marinade (I bought an all-natural one at Whole Foods)
• about 1 TB cajun seasoning
• salt & pepper

1. Rub salmon with cajun seasoning, followed by the mango salsa marinade. Top with salt & pepper to taste.

2. Bake on 350 for 20 to 25 minutes, or until cooked through and sizzling.

I’d have to say, this dinner was a hit. I think the empty plates spoke for themselves. Enjoy!

XoXo,