Veggie Ketchup

/

Try making this Veggie Ketchup for your next healthy condiment option! Onions help prevent cancer, lower blood pressure levels, regulate the immune system, and build strong bones. Tomatoes serve as a powerhouse of antioxidants. Due to their rich source of Vitamin C, tomatoes help brighten skin, prevent the development of infections, and promote the production of collagen. In addition to improving blood sugar levels, apple cider vinegar serves as an excellent source of antioxidants and natural probiotics. Dip your potato wedges and favorite protein in this healthy veggie ketchup and enjoy!

Ingredients:

  • ½ onion, chopped

  • 1 garlic clove, chopped

  • ½ cup plus 2 tbsp tomato paste

  • ¼ cup maple syrup

  • ⅓ cup apple cider vinegar

  • ⅓ cup water

  • 1 tsp sea salt

Instructions:

1) Use a food processor to puree the onion and garlic. Make sure they are fully pureed and smooth.

2) In a saucepan, combine the tomato paste, maple syrup, apple cider vinegar, water, pureed onion/garlic, and sea salt. Heat over medium heat and stir well. Bring to a boil and mix until smooth.

3) Once at a boil, reduce the heat to low and simmer for about 15-20 minutes, stirring occasionally.

4) When the sauce begins to thicken, remove from heat and allow to cool at room temperature.

5) Once the sauce has cooled off, transfer to a mason jar and store in the fridge for up to one month.

Cinnamon Apple Muffins

/

Try making these Cinnamon Apple Muffins for your next breakfast option! Apples are packed with antioxidants and help reduce heart disease, cancer, and type 2 diabetes. Almond butter helps maintain healthy blood sugar levels due to its rich source of magnesium. Cinnamon offers an extensive list of health benefits such as reducing inflammation, enhancing cognition, and regulating blood sugar levels. Pack one of these muffins for a quick healthy breakfast or on-the-go snack and enjoy!

Ingredients:

  • 1 cup almond butter

  • ¼ cup maple syrup

  • 3 eggs, whisked

  • 1 tsp vanilla extract

  • ½ tbsp cinnamon

  • ½ tsp baking soda

  • 1 cup apples, chopped

Instructions:

1) Line a muffin tin with 9 muffin liners and preheat the oven to 350 degrees Fahrenheit.

2) In a large bowl, combine the almond butter, maple syrup, whisked eggs, vanilla extract, cinnamon, and baking soda. Add in ¾ cup of the apples and mix well.

3) Evenly distribute the batter into the 9 muffin liners. Top the muffins with the remaining chopped apples.

4) Bake in the oven for 25 minutes. Allow to cool for about 10 minutes before enjoying.

5) Store leftovers in the fridge for up to 5 days and enjoy!

Homemade Applesauce

/

Try making this homemade applesauce recipe for the fall season! Apples serve as an excellent source of many nutrients including antioxidants, fiber, Vitamin C, and zinc. Due to their many nutrients, apples boost brain health, improve gut function, reduce inflammation, and help stabilize blood sugar levels. Lemon juice improves skin health, supports immunity, and reduces the risk of kidney stones. Including cinnamon in this recipe will provide you with many important minerals like magnesium, potassium, and calcium. Serve this applesauce for breakfast or as a quick on-the-go snack and enjoy! 

Ingredients:

  • 5 lbs of apples

  • ¼ cup water

  • 2 tbsp fresh lemon juice

  • 1 tsp cinnamon

Instructions:

1) Begin by peeling the apples. Then, core and chop them into small cubes.

2) Add the chopped apples, water, lemon juice, and cinnamon to a large saucepan. While mixing the ingredients, bring to a boil over the stove. Set the heat on medium-low and cover with a lid.

3) Allow the mixture to cook for about 20 minutes or until the apples are soft and able to be mashed with a fork. Mash the apples into a puree mixture while still cooking.

4) Transfer the mixture to a high-speed blender and blend until your preferred smooth mixture is formed.

5) Store the applesauce in a jar and keep in the refrigerator for up to one week. Enjoy!

Pumpkin Hummus

/

Try making this Pumpkin Hummus for your next appetizer option! Fall is quickly approaching, and this hummus is the perfect dip to serve at your next family gathering! Pumpkin is a powerhouse of antioxidants, helps reduce the risk of chronic disease, and boosts immunity. Chickpeas serve as an excellent source of fiber and promote bowel regularity. Cumin is packed with iron, promotes healthy digestion, reduces inflammation, and improves cholesterol levels. Serve this hummus with your favorite tortilla chips and/or veggies and enjoy!

Ingredients:

  • 1 14 oz can chickpeas, rinsed and drained

  • 1 cup pumpkin puree

  • 1 tbsp extra virgin olive oil

  • 2 tbsp tahini

  • 2 tbsp lemon juice

  • 3 cloves garlic, minced

  • 1 tsp sea salt

  • ½ tsp cumin

  • ½ tsp chili powder

  • Cilantro, pumpkin seeds, and sesame seeds for topping (optional)

Instructions:

1) Place all ingredients in a food processor and blend until smooth.

2) Transfer to a bowl and top with cilantro, pumpkin seeds, and sesame seeds if preferred.

3) Store in an airtight container and keep in the refrigerator for up to four days and enjoy!