Tuscan Italian Sausage White Bean Soup with Zucchini Noodles

10 min Prep Time

20 min Cook Time

30 min Total Time

Ingredients

  • 1 1/4 lbs sweet turkey Italian sausage
  • 1 can white kidney beans, drained and rinsed
  • 1 can Italian diced tomatoes, not drained
  • 8 cups low sodium chicken broth
  • 2 tsp onion powder
  • 1 Tbsp garlic powder
  • 3/4 tsp thyme
  • 2 Tbsp Italians Seasoning
  • 2 medium zucchinis
  • To serve: Parmesan cheese, if desired

 

Instructions

  1. In a large skillet, salute the Italian sausage. Chop it into small pieces as it cooks if you are using links.
  2. When turkey is cooked, add the white beans, tomatoes, chicken broth and seasonings. Bring to a boil, then reduce heat and simmer 10 minutes.
  3. Meanwhile, spiralize zucchini and cut into 1 inch pieces. This will make it much easier to eat!
  4. To serve, add a handful of zucchini noodles into the bowl, label the soup over and garnish with parmesan if desired. The hot soup will slightly cook the noodles to make them softer!

Sweet Potato & Kale Chili

Ingredients

  • 1 Tbsp avocado oil (or extra virgin olive oil)
  • 1 large yellow onion, chopped
  • 1 lb grass fed ground beef (85% lean)
  • 1 lb ground turkey
  • 3 c peeled and chopped butternut squash
  • 64 oz tomato juice
  • 2 – 14.5 oz cans of fire roasted chopped tomatoes
  • 2 peeled and chopped medium sweet potatoes
  • 3 Tbsp chili powder
  • 1 tsp chipotle powder
  • 2 tsp garlic powder
  • 1/2 tsp salt
  • 1 tsp apple cider vinegar
  • 3 large handfuls of chopped kale

Instructions

  1. Place a large pot over medium high heat and add avocado oil. When the pot is hot add onions and cook for a few minutes until lightly browned. Then add beef and turkey to the pan and brown stirring occasionally. Meanwhile, add chopped butternut squash to a microwave safe dish and microwave on high for 4-5 minutes or until fork tender. Transfer squash to a food processor and add in 1 cup of the tomato juice. Blend on high until creamy.
  2. Once the meat is browned, Add the rest of the tomato juice, butternut squash mixture, chopped tomatoes and sweet potatoes and bring to a boil. Cook for about 10-12 minutes or until sweet potatoes are fork tender. Add chili powder, chipotle powder, garlic powder, salt, and apple cider vinegar. Add more salt to your taste preference. Add kale and stir just until slightly wilted.

Prosciutto and Zucchini Egg Muffins

INGREDIENTS

1 tbsp olive oil

1/2 onion, finely diced

3 garlic cloves, minced

1 small sweet pepper, finely diced

1 handful baby spinach, roughly chopped

1/4 cup fresh parsley, roughly chopped

8 large eggs

1/4 cup coconut milk or nut milk

salt and pepper, to taste

2 small zucchini, thinly sliced

12 slices prosciutto

olive oil to coat the muffin tin

 

INSTRUCTIONS

Preheat the oven to 350 degrees.

Heat the olive oil in a pan on medium heat and sauté the onion and garlic for a minute. Add the sweet pepper, spinach and parsley and sauté for another 2 minutes or until the spinach has wilted.

In a mixing bowl, whisk together the eggs, coconut milk and salt and pepper. When the veggies have finished cooking add them to the bowl along with the sliced zucchini and stir together.

Grease a muffin tin with olive oil and line each muffin tin cup with one slice of prosciutto.

Ladle the egg mixture into each muffin cup and bake for 20 minutes, or until cooked through.

Turmeric Roasted Carrots

Ingredients

3 lb whole carrots, peeled

Extra Virigin Olive Oil

1 tsp ground turmeric

1 tsp ground cinnamon

1/2 tsp ground coriander

Salt and pepper

3 garlic cloves, minced

1/2 lime, juice of

Fresh dill or parsley for garnish

Instructions

Preheat the oven to 400 degrees F.

Arrange the peeled carrots in a single layer on a large lightly-oiled baking sheet.

Add 2-3 tbsp olive oil. Add the spices, salt and pepper, and minced garlic. Toss to combine.

Bake in the 400 degrees F heated-oven for 40-45 minutes or until the carrots are fork-tender and caramelized or browned in some parts.

Remove from the oven. Arrange on a serving platter and add the lime juice and fresh dill or parsley for garnish. Enjoy!

Apple Cinnamon Pancakes

Apple season is upon us and in celebration of Apple Fest we found this healthier take on the Apple Pancake… Give it a shot and let us know what you think!

Yield: 14 pancakes
Serving Size: 2 pancakes
Calories per serving: 136
Fat per serving: 2 g
Carbs per serving: 24 g

Protein per serving: 5 g

 

Ingredients

  • 1 cup oats, ground
  • 1/2 cup almond flour (or whole wheat flour)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1 pinch salt
  • 2 egg whites, beaten
  • 1-1.5 cups club soda or milk of choice
  • 1 tsp vanilla
  • 1/4 cup applesauce (optional)
  • 1 small-medium apple, grated

Instructions

  1. Heat a large skillet or griddle to 350° F. Lightly grease with coconut oil or cooking spray.
  2. Mix dry ingredients in a large bowl.
  3. Add soda or milk, applesauce and vanilla to dry ingredients and mix, but not too much or pancakes will become tough.
  4. Gently stir in egg whites and apples.
  5. Pour 1/4 c batter for each pancake onto a lightly greased skillet or griddle heated to medium-low heat. Cook until bubbles form in the top and the bottom is slightly browned. Flip and continue to cook until done.
  6. Repeat with remaining batter.
  7. Serve with warmed applesauce, honey or real maple syrup. Enjoy!