brussels sprouts guide

Is there anything better than a perfectly crispy Brussels sprout? I absolutely love this vegetable but they're not super versatile. However, they have amazing health benefits so I try to eat them as frequently as possible. Brussels are rich in vitamins and nutrients that are important in our overall health.

Brussels are an excellent source of Vitamin C, which fuels our immune system and oral health. Just 1/2 cup of this vegetable gives women about 65% of daily needed Vitamin C intake. They're also high in protein compared to other green vegetables. Brussels also contain vitamin K and are a great source of calcium, which are essential for bone health. These two nutrients work together to provide strength to your bones.

Because I cook a lot, I love switching up how I prepare Brussels sprouts. I recently purchased a mandolin and have loved using that to shave Brussels (NOTE: please be careful when using a mandolin, I had a pretty traumatizing experience and have learned to always handle this tool with caution.) Enjoy these four recipes below with fun ways to incorporate Brussels into your diet!

Recipes

Vegan Caesar

When the average person thinks about Brussels sprouts, they think about roasting them so they're nice and crispy. But there are so many other ways you can use them, including eating them raw in a salad. It's the best way to retain all of the vegetable's nutrition. I love shaving Brussels to mix in with other lettuces to add some variety and depth to the flavor. This vegan caesar is the perfect starter or side!

Recipe

Ingredients

1. Shaved Brussels sprouts (amount depends on how many salads you're making)
2. Radicchio
3. Kale
4. Romaine
5. Gluten free bread
6. Olive oil
7. Salt & pepper
8. Dairy free caesar dressing
   1. 1/2 cup raw cashews, soaked for at least 4 hours
   2. 1/4 cup water
   3. 2 tbsp olive oil
   4. Juice of 1/2 lemon
   5. 1/2 tbsp Dijon
   6. 2 minced garlic cloves

Directions

1. To make croutons: preheat oven to 325 degrees. Slice bread into small cubes and toss in olive oil, salt and pepper. Bake for about 10 minutes.
2. To make dressing: drain cashews and combine all ingredients in a blender, blend until smooth.
3. Chop lettuce and shave Brussels sprouts. Combine all ingredients in a bowl, toss together and enjoy!

Brussels Sprouts & Ricotta Pizza

I'll pretty much eat anything on pizza, but when I topped my pizza with shaved brussels, I was blown away. Light but still filling, this pizza is a a game changer. It's the perfect way to sneak more veggies into your diet, while still eating something that feels like you're not eating brussels sprouts. Pair with your favorite wine for the perfect Friday night.

Recipe

Ingredients

1. Simply Mills Almond Flour Crust Pizza
2. 14 brussels sprouts
3. Parmesan cheese
4. Part-skim ricotta cheese
5. Salt & pepper
6. Red pepper chili flakes
7. Balsamic glaze 
8. Truffle salt (optional)

Directions

1. Preheat oven to 350 degrees.
2. Shave brussels sprouts with a mandolin into flat thin pieces.
3. Lightly coat in olive oil, salt & pepper. Bake for 7 minutes.
4. While in the oven, prepare the almond crust according to the box. Remove brussels and set aside, bake the crust for 5 minutes.
5. Drizzle olive oil directly onto pizza crust, sprinkle with salt & pepper and add a little parmesan cheese. Cover the pizza with the shaved brussels and place dollops of ricotta on the pizza in desired locations. Sprinkle with salt, pepper & red pepper chili flakes. Bake for 10 - 15 minutes.
6. Top the pizza with a sprinkle of parmesan cheese, truffle salt and drizzle with balsamic glaze. Serve immediately.

Brussels Breakfast Hash

When Brussels sprouts are in season, I typically go off at the grocery store and buy WAY more than I need. Then I find myself googling around trying to find ways to use the brussels so that I’m not wasting them. If you’re like me, I’ll take brussels anywhere at any time of the day. You're probably thinking that they aren’t your typical breakfast food, but with this Brussels Breakfast Hash, you’ll be convinced otherwise.

Full disclosure: I created this recipe before I stopped eating meat (I still eat fish & eggs). For meat lovers, this one's for you.

Recipe

Ingredients

1. 1 large sweet potato
2. About 20 brussels sprouts
3. 1/2 yellow onion
4. 2 - 3 strips of applewood smoked bacon
5. Fresh rosemary
6. Salt & pepper to taste

Directions

1. Preheat oven to 350.
2. Cut sweet potato into smallish - medium cubes, cut brussels into fourths lengthwise, dice onion. Set onion aside.
3. Place sweet potatoes and brussels onto a cooking sheet, coat in olive oil and sprinkle with salt & pepper. Bake for 20 minutes.
4. Cook the bacon in a skillet over medium heat, set the bacon aside and sauté the diced onion in the bacon grease. Set pan aside.
5. Remove the brussels and sweet potatoes from the oven and transfer into a small casserole dish. Pour the onion/bacon grease over the hash, add chopped bacon and stir. Top with a couple of rosemary sprigs and cover with tin foil. Bake for 15 minutes.
6. Poach an egg while hash is cooking and top once the hash is finished.

Brussels Bowl

As you can tell, a lot of my recipes are vegan, even though I'm not a vegan. I think eating mostly plant based is super important for overall health, so I try to cook as vegan as possible. It's also more fun to create recipes using plant-based ingredients and allows me to be really creative. This bowl is jam packed with goodness and is super filling. I make bowls all the time for dinner, but I love switching up my bases. Under all of these amazing toppings, is a big pile of shaved Brussels. It's the perfect base to this flavorful bowl! 

Recipe

Ingredients

1. Desired amount of shaved Brussels sprouts
2. 1 can chickpeas
3. 1 sweet potato
4. 1 head of broccoli
5. Extra firm tofu
6. Avocado
7. Dressing
   1. I combine a random amount of sesame oil, soy sauce, white rice vinegar, garlic, salt and pepper in a jar and shake vigorously before serving. I'll develop an exact recipe for this soon!

Directions

1. Preheat the over to 400. Cut sweet potato and broccoli into small pieces and toss with olive oil, salt & pepper. Bake for 30 - 35 minutes, stirring halfway through.
2. Drain can of chickpeas and cook in a skillet on medium low heat in olive oil, salt & pepper, and paprika. Stir occasionally for about 10 minutes.
3. Slice tofu into 1/2 inch pieces, cook in sesame oil in a skillet on medium heat. Cook each side about 10 minutes until crispy on the outside, soft on the inside.
4. Sautée shaved Brussels sprouts with salt & pepper.
5. Serve all together in a bowl and top with avocado and dressing.

carrot guide

Our parents have been telling us since day one to always eat your carrots. But do you know why? My parents always told me that carrots help improve eyesight, but as it turns out - there's so much more to carrots than meets the eye (HA!) 

Carrots contain beta carotene, a super antioxidant that helps maintain healthy skin. I'm a firm believer in that what you eat helps you glow from the inside out, and carrots are proof! They're also important for maintaining oral health and aid digestion. This is because carrots increase salivation and give your body the necessary vitamins, enzymes and fiber needed for smooth digestion. 

These root veggies also prevent heart disease, boost your immunity and lower your blood pressure. They're a rich source of potassium and can reduce your chances of having a heart attack. I think that food is the body's strongest and best medicine, so I am constantly looking for preventative foods that I can incorporate into my diet. 

I know it's hard to believe, but there's more to carrots than just dipping them in hummus (though that's one of my favorite mid-day snacks)! Check out four unique recipes to incorporate more carrots into your diet.

Recipes

Roasted Carrot Sauce

Don't get me wrong, I love a good tomato sauce. But change is always good! I love mixing up my sauces when I get a little bored of the classics. This Roasted Carrot Sauce is spicy, gingery and warms you up from the inside out. Sprinkle some parmesan (because why not?!) and enjoy a big bowl of pasta.

Recipe

Ingredients

1. 5 medium sized carrots
2. 2 knobs of fresh ginger root
3. 1 tsp (or so) of turmeric
4. 1/3 cup olive oil
5. 1 tsp salt & pepper
6. 1 clove garlic
7. 1 cup vegetable broth
8. 1 tbsp apple cider vinegar

Directions

1. Preheat oven to 400 degrees.
2. Wash and cut the carrots in half, lengthwise. Toss with olive oil, salt & pepper. Roast for 35 - 40 min, flip halfway.
3. Let the carrots cool.
4. Place all ingredients into a blender, blend until smooth.

Peanut Butter Pupcakes

There are two types of people in the world: those who bake cupcakes for their dog’s birthday and those who don’t have dogs. I am obviously the first. My boys are such a big part of my life and I love to surprise them with special treats. But for birthdays (and when I have leftover carrots), I like to take it to the next level with these Peanut Butter Pupcakes. Warning: while these are cooling, make sure you find a place your dog(s) can’t reach them… I learned the hard way.

Recipe

Ingredients

1. 2 egg whites
2. 1/4 cup peanut butter
3. 1/4 cup melted coconut oil
4. 1/3 cup unfiltered honey
5. 1 cup shredded carrots (keep shredded carrot skin from your dinner and use for your pup!)
6. 1 cup almond flour
7. 1 teaspoon baking soda
8. Dash of vanilla extract
9. Pinch of cinnamon

Directions

1. Preheat oven to 350 degrees.
2. Place muffin liners into cupcake pan.
3. In a bowl, whisk together flour and baking soda. In another bowl, add wet ingredients and mix well. Slowly add the flour mixture into the wet ingredients while stirring. Mix well.
4. Spoon batter into muffin cups, about 3/4 of the way full and bake for about 25 - 30 min.
5. Let cool before serving.

Carrot Fries

How many different versions of sweet potato fries have you seen on your feed recently? If your Instagram looks like mine, it’s a billion. This isn’t to say I don’t love sweet potato fries. Because I do and they’re practically a part of my DNA at this point. But sometimes I get bored and when that happens, I turn to carrots. They get the same job done as sweet potato fries but are a little different in texture, size and flavor. Plus they have less sugar! Pair with your favorite dipping sauce for the ultimate guilt-free snack.

Recipe

Ingredients

1. 6 large carrots
2. Olive oil
3. Salt & pepper
4. Paprika
5. 1 cup Greek yogurt
6. 1 teaspoon chipotle chili powder
7. Juice of 1/2 lime

Directions

1. Preheat oven to 400.
2. Wash and slice carrots into fourths (or more depending on size of carrot) lengthwise.
3. Toss with olive oil, salt & pepper. Place on a baking sheet and sprinkle with paprika.
4. Bake for 20 - 25 min, tossing halfway. (Time depends on thickness of the carrot fry.)
5. Make the yogurt sauce while fries are baking. Combine greek yogurt, chipotle chili powder, juice of 1/2 lime and salt & pepper in a bowl.
6. Serve the fries + sauce together, enjoy!

Carrot Soup

I don't know about you guys but I've been eating more soup this season than I ever have. I'm not a soup kind of girl but this season, it's all I'm craving because it's SO cold. This carrot soup is so easy to make but is so warming. Like all soups, make in a big batch and bring to work the next day for a not-so-sad desk lunch!

Recipe

Ingredients

1. 1 chopped yellow onion
2. 1 pound carrots
3. 1 diced garlic clove
4. 1 1/2 tablespoons olive oil
5. 1 1/2 teaspoon paprika
6. 1/2 teaspoon chili powder
7. Small dash of cayenne pepper
8. 2 cups vegetable broth (store bought or home made, I like Pacific)
9. Juice of 1/2 lemon
10. Greek yogurt

Directions

1. Heat oil in a large pot on medium. Chop carrots, garlic and yellow onion, add to pot with paprika, salt, pepper, chili powder and cayenne.
2. Cook until the onions are tender, pour in the broth and bring to a boil.
3. Reduce to a simmer and cook for about 15 minutes, stirring occasionally.
4. Blend all together until smooth, juice the lemon into the blender and blend again.
5. Serve in a bowl and top with Greek yogurt.

cauliflower guide

Cruciferous vegetables are my absolute favorite, so cauliflower is always in my diet rotation. Other than being a great ingredient to use as a substitute for carbs, cauliflower contains vitamin C, vitamin K, omega-3 fatty acids, biotin and more. This vegetable is a huge source for a variety of necessary vitamins and minerals that are important to have in your diet.

Like I said, cauliflower is chock-full of amazing benefits and it’s a vegetable I consume almost daily. It also reduces risk of cancer, boosts brain health, lowers cholesterol, reduces risk of diabetes and fights inflammation. Consuming 100 grams of cauliflower provides you with 80% of your daily vitamin C needs to not just support your immune system, but also aid tissue growth.

Unlike a lot of vegetables, you can find cauliflower in a variety of colors: white is the most common, but there’s also green, orange and purple cauliflower. It’s such a fun ingredient to cook with because it can make your plate so colorful. You can keep it simple and roast cauliflower florets with a variety of spices for the perfect side dish. Cauliflower is extremely versatile and mild in flavor and texture, which allows you to experiment with it!. I’ve prepared 4 of my favorite cauliflower recipes to share with you. Cauliflower is in season in the colder months, so I love these heartier, more comforting recipes this time of year.

Cauliflower Recipes

Collagen Cauliflower Smoothie Bowl

I love smoothies because they’re refreshing, easy to make, and you can load them with veggies and not even notice the difference. But they don’t always keep me full and I notice I’m hungry way too early in the day. This smoothie bowl has enough protein, substance and toppings to keep me full for hours. If you’re like me and the tone of your day is dictated by your breakfast, do yourself a favor and blend up this dreamy blue bowl with a cookie crumble + cashew butter drizzle.

Recipe

Ingredients

1. 1 1/2 cups frozen cauliflower (first steamed, then frozen)
2. 2 scoops collagen peptides
3. 2 tbsp cashew butter
4. 1 big scoop of coconut butter
5. 3/4 cups frozen organic blueberries
6. 3/4 cup almond milk
7. 1 small scoop nut based yogurt (I like Kite Hill)
8. Dash of organic cinnamon
9. Bowl toppings of choice, I like shredded coconut, chia seeds, crumbled vanilla Bulletproof bar + cashew butter drizzle.

Directions

1. Blend ingredients in a blender for 2 - 3 minutes on high.
2. Pour into bowl and top with shredded coconut, chia seeds, crumbled vanilla Bulletproof bar. Drizzle with cashew butter and enjoy immediately!

Coconut Lime Cauliflower Rice Taco Bowl

There's nothing better than a big veggie bowl for lunch to give you that mid-day push. This is a low carb, veggie alternative to your classic taco bowl with a twist. I love the combination of coconut, lime and cilantro all together, and it compliments the cauliflower so well. #ProTip: make a big batch for dinner and bring for your lunch the next day!

Recipe

Ingredients

1. 1 head of cauliflower
2. Cilantro
3. Coconut Oil
4. 1 lime
5. Black beans
6. Chopped tomatoes
7. Cilantro
8. Avocado
9. Salt & pepper to taste
10. Cashew crema from the cashew guide.

Directions

1. Trim the cauliflower florets, cut away as much of the stem as possible.
2. Put into food processor and pulse until the mixture resembles rice. Chop cilantro and mix in with the cauliflower rice.
3. Heat coconut oil in a skillet over medium heat. Add rice/cilantro mixture to the skillet and squeeze 1/2 of a lime into the mixture with salt and pepper to taste, stirring while cooking.
4. Once the rice is done, put into a bowl and top with black beans, chopped tomatoes, and avocado. Drizzle with cashew crema.

Cauliflower Steaks

Cauliflower steaks sound fancier and more complicated than they are. They're versatile, easy to make and are a great meat substitute. Simply slice a large head of cauliflower into about 1/2 inch - 1 inch pieces, and roast in the oven. Because it's so mild, you can pair any flavor with the cauliflower, making them the ultimate vegetarian main dish.

Recipe

Ingredients

1. 1 head of cauliflower (color doesn't matter)
2. 2 lemons
3.  4 tbsp tahini
4. 1/2 cup chopped parsley leaves
5. Salt & pepper to taste
6. Red pepper flakes to taste

Directions

1. Combine ingredients in a bowl, mix well.

Curry Pickled Cauliflower

Do you ever over-shop at the grocery store and then on Thursday night you realize how much food you haven't eaten that's about to go bad? I do this all the time. I find that the best thing to do with my leftover veggies is to pickle them. Often times I have an extra head of cauliflower or leftover florets that are about to expire, so I just throw them in a mason jar with some brine which gives me salad/bowl toppings for the next couple of weeks!

Recipe

Ingredients

1. Brine
   1. 2/3 cups water
   2. 1/3 cup vinegar
   3. 1 1/2 tbsp pure cane sugar
   4. 1 tbsp salt
   5. 1/2 tsp curry powder
   6. 1/4 tsp crushed red pepper
   7. 1/4 tsp turmeric
2. Pickle Ingredients
   1. 1 head of cauliflower
   2. 1/2 tsp kosher salt
   3. 2 green cardamom pods
   4. 1 bay leaf

Directions

1. Combine water, vinegar, sugar and salt in a pot and simmer over low heat, stirring until salt and sugar have dissolved. Let cool to room temp.
2. Trim cauliflower into bite sized florets, toss with salt and let sit for 20 - 30 min, then rinse.
3. Put pickling ingredients into the mason jar, follower with the cauliflower. Press to make sure it's tightly packed!
4. Pour in the brine and leave about 1/2 inch room in the jar.
5. Seal and shake to disperse the spices. Refrigerate for a week before eating.

sweet potato guide

Sweet potatoes are inexpensive, delicious, versatile and have a lot of healthy benefits. Sweet potatoes are high in vitamin D, which is essential for overall health. It supports our moods, skin & teeth, and our energy levels. Because the sun is a major source for vitamin D, it’s important to still get your daily dose of vitamin D in the fall and winter.

I particularly love sweet potatoes because they help fight aging and cancer. They’re also naturally sweet but they don’t cause a blood sugar spike. I love roasted them with cinnamon, nutmeg and sea salt to add yogurt bowls for the morning. The density of the sweet potato keeps me fuller longer and satisfies my morning sweet tooth.

Yes, sweet potatoes can be simply roasted, baked, steamed, etc., but there are so many fun ways to make sweet potatoes to keep your palate intrigued. Below are four of my current favorite recipes that I love for the fall!

Recipes

Roasted Veggie Tacos

I have recently stopped eating meat so I'm always looking for good meat substitutes, but you often don’t think of veggie tacos as being something filling or delicious. These are the perfect vegetarian/vegan friendly tacos: roast up some of your favorite veggies coated in taco seasoning, add guac and a drizzle of vegan queso or cashew crema to switch up your Taco Tuesday for the better.

Recipe

Ingredients

1. 1 sweet potato
2. 1 red pepper
3. 1 zucchini
4. Tortillas of choice (I like Siete when I can find them!)
5. Guacamole
6. Cashew crema (optional)

Directions

1. Preheat oven to 400 degrees.
2. Chop sweet potato, red pepper, and zucchini into cubes. Place on a cooking sheet and toss with olive oil and taco seasoning.
3. Bake for 35 - 40 minutes, stirring halfway.
4. Heat up tortillas any way you prefer - I like to heat them up in a little bit of ghee butter on the skillet to make them a little crunchy.
5. Once vegetables are done cooking, build your taco: guacamole on the bottom, top with roasted veggies. Drizzle with cashew cream. Serve immediately!

Sweet Potato Crust Quiche

I’m a quiche enthusiast. It’s no doubt my favorite breakfast but it’s unfortunately a hidden unhealthy food, especially if you aren’t making it yourself. Bakeries load them up with heavy cream, large amounts of cheese, and that buttery crust. I’m here to tell you that you can have your quiche and eat it too with this sweet potato crust hack. It functions the same as a regular crust but is a much healthier alternative. Make this for your crew at brunch or make ahead for breakfast for the week.

Recipe

Ingredients

1. 1 large sweet potato (you may need 2)
2. 1 cup chopped mushrooms
3. 1 cup spinach
4. 1/2 small yellow onion
5. Goat cheese
6. Salt & pepper to taste
7. Red pepper chilli flakes for garnish

Directions

1. Preheat oven to 350 degrees.
2. Slice sweet potato into 1/8 inch circular pieces.
3. Spray quiche pan with olive oil, line the pan with sweet potato rounds, 2 layers to cover most spots. Cut the sweet potato rounds in half to stack on the top around the sides. Spray top of sweet potatoes with olive oil again.
4. Bake for 20 minutes.
5. While the crust is in the oven, sauté mushrooms, onions and spinach. Set aside.
6. Whisk 4 eggs + 2 egg whites with 1/2 cup of almond milk in a bowl, stir in the sautéed ingredients.
7. Once the crust has baked, pour the mixture into the pan and sprinkle the top with goat cheese. Bake for 30 - 35 minutes. Sprinkle with red pepper chili flakes. Enjoy!

Sweet Potato Nests

It’s breakfast and you’re scrounging around in your kitchen trying to figure out what to make for breakfast. All you have is a half of an uncooked sweet potato and eggs. Take that potato and pop it on your spiralizer to make sweet potato nests to elevate your egg in-a-hole game and for a breakfast that’ll keep you satisfied.

Recipe

Ingredients

1. Spiralized sweet potatoes
2. Ghee butter
3. Egg
4. Salt & pepper to taste 

Directions

1. Sauté the spiraled sweet potatoes in ghee butter + a dash of salt & pepper, on medium until slightly tender.
2. Form nests out of the sweet potato and make a hole in the middle for the egg.
3. Drop the egg in the hole (I find it's easier to do this with a ramekin), cover the pan with a pan topper for about 7 minutes.
4. Garnish with red pepper flakes, salt & pepper. Enjoy!

Spicy Chipotle Sweet Potato Chips

I'm always looking for delicious 3pm snacks to get me through the day. There's something about potato chips that I just love, but packaged chips come with a lot of unhealthy ingredients. These spicy chipotle sweet potato chips are easy, delicious and addictive. Serve on their own or with your favorite dipping sauce for the perfect mid-afternoon snack.

Recipe

Ingredients

1. 2 medium sized sweet potatoes
2. 1 tbsp chipotle powder
3. 1 teaspoon cayenne pepper
4. Salt & pepper to taste

Directions

1. Preheat the oven to 400 degrees.
2. Slice sweet potatoes into the thin round, chip-like pieces. Toss all in a bowl with olive oil, chipotle powder, cayenne pepper, salt and pepper.
3. Lay evenly on baking sheets.
4. Bake for about 22 - 25 minutes, flipping halfway. The chips are done with the edges are crispy and the middle is softer.