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.

Sausage and Veggie Sheet Pan Dinner

Try making this Sausage and Veggie Sheet Pan Dinner for your next dinner option! Organic sausage is produced without antibiotics and GMO’s and serves as a great source of omega-3 fatty acids. Asparagus is packed with fiber and promotes proper digestion. Brussels sprouts help to prevent the development of many different health issues such as high cholesterol, high blood pressure, heart disease, and diabetes. Yellow potatoes are high in potassium, a nutrient that can help increase bone density and reduce high blood pressure, muscle cramps, and the risk of stroke. Serve this sheet pan dinner with a side of quinoa and enjoy!

Ingredients:

• 1 tsp dried basil

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 tsp onion powder

• ½ tsp sea salt

• ½ tsp black pepper

• 1-pound yellow potatoes, diced

• ¼ cup coconut oil (melted)

• 1 13 oz package of organic chicken sausage

• 2 cups asparagus (chopped)

• 2 cups brussels sprouts (chopped)

• 2 cups sweet bell peppers (chopped)

• Dairy-free cheese for topping, optional

Instructions:

1) Preheat the oven to 400 degrees Fahrenheit.

2) In a small bowl, combine all the seasonings.

3) Place the diced potatoes on a large sheet pan. Pour 2 tbsp of the coconut oil and half of the seasoning mix on top of the potatoes and combine well. Bake in the oven for 20 minutes.

4) While the potatoes are baking, dice the sausage.

5) Once the 20 minutes are up, remove the potatoes from the oven and shift them to one side of the pan. Pour the diced sausage, asparagus, brussels sprouts, and chopped bell pepper on the other side of the pan.

6) Pour the remaining cococnut oil and seasoning mix. Toss all the ingredients together, including the potatoes.

7) Bake for an additional 15 minutes or until veggies are roasted.

8) Top with dairy-free cheese and serve with a side of quinoa if preferred and enjoy!

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!

Chocolate Covered Caramels

Try making these healthy Chocolate Covered Caramels for your next dessert option! Dates are packed with many nutrients including iron, fiber, magnesium, and antioxidants. Maca powder offers a long list of health benefits including balancing hormones, improving mood, strengthening bones, and improving memory. Tahini will help add a nutty flavor to these caramels while also supplying your body with many antioxidants. Sea salt helps promote hydration, and as a result, improves skin health. Enjoy!

Ingredients:

• 1 cup of dates, soaked and drained

• 3 tbsp tahini

• 1 tsp vanilla extract

• 1 tsp maca powder

• ½ tsp sea salt

• 1 cup dairy-free chocolate chips

• 1 tsp coconut oil

• Extra sea salt for topping

Instructions:

1) Line a baking sheet with parchment paper and set aside.

2) Add all ingredients, except the chocolate chips and coconut oil, to a high-speed blender and blend until smooth. Take breaks to scrape the sides with a spatula.

3) Transfer mixture to a bowl and place in the fridge for 20 minutes. Once hardened, shape 1 tbsp of the caramel into candy pieces.

4) Place the chocolate chips and coconut oil in a saucepan and melt over low-medium heat. Coat the caramels with the chocolate and line on the prepared baking sheet.

5) Top with extra sea salt and place in the freezer. Allow to freeze for at least one hour and enjoy!