We've been on a cabbage kick right now, think repairing my sister's gut after a hospital delivery and supporting my family's immune system with the BIG difference in weather from living in Florida, Little Rock and then to COLD, way less sun, Chicago.
So why cabbage?
Eating cabbage, whether raw, cooked, or fermented, can nourish your gut and help your immune system stay strong! It is rich in prebiotics to support the good bacteria in your gut, which plays a role in maintaining your overall health and we all need that right now during cold/flu season!
A healthy gut microbiome supports digestion, reduces inflammation, and plays a key role in maintaining overall health. Additionally, fermented cabbage (like sauerkraut or kimchi) contains probiotics that directly add beneficial bacteria to your gut, enhancing digestive health and gut resilience.
Cabbage is a great source of vitamin C too, which is a powerful antioxidant that helps support the production and function of white blood cells, which are essential for fighting infections.
Ingredients:
- 6 cups Green Cabbage (sliced thick)
- 1/4 cup Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
Instructions:
- Preheat the oven to 425ºF (220ºC) and line a baking sheet with unbleached parchment paper.
- Place the cabbage slices on the baking sheet.
- In a small bowl, mix together the olive oil, salt, and pepper and garlic powder
- Using a brush or your hands, coat the cabbage slices in the mixture. Add to both sides making sure they are well coated.
- Bake in the oven for 35 to 40 minutes, rotating the pan halfway through until browned around the edges and crispy. Serve and enjoy!
* you can also just throw the oil and spices on and not mix it in a bowl - totally up to you!
I seriously love potatoes. When I'm on my game I focus on consuming purple and orange sweet potatoes but when I'm just really wanting a potato, I love one like this!
Ingredients:
- 2 Russet Potato (medium)
- 1 tsp Extra Virgin Olive Oil
- 1 1/2 cups Mushrooms (sliced)
- 1 cup Baby Spinach
- 1 Garlic (clove, minced)
- 2 tbsps Tahini
- 2 tbsps Water
- 1/2 Lemon (juiced)
- Sea Salt & Black Pepper (to taste)
Instructions:
- Preheat the oven to 400ºF (205ºC). Scrub your potatoes and pierce them all over with a fork. Place on a pan and bake in the oven for 45 to 50 minutes, or until cooked through.
- Meanwhile, heat the oil in a pan over medium-high heat. Add the mushrooms and cook for about five minutes or until browned. Add the spinach and garlic, stir, and cook for another minute.
- In a small bowl, whisk together the tahini, water, and lemon juice. Season with salt and pepper. Add more water if necessary to reach sauce consistency.
- Remove the potato from the oven. Once it is cool enough to handle, cut the potato down the middle and season with sea salt and black pepper to taste.
- Top the potatoes with the mushroom mixture and drizzle the tahini sauce on top. Enjoy!
This recipe is adapted from https://minimalistbaker.com/ and I cannot wait to eat it!
Ingredients:
- 1 medium delicata squash, halved lengthwise, seeds removed, cut into 1/2-inch slices (1 squash yields ~3 cups or 300 g sliced) -you can definitely use other types of squash with the skin on, in case you have another handy etc.
- 1/3 cup gluten free breadcrumbs (finding some of these without nasty ingredients isn't always easy, but it's for a holiday, gotta let some things go a little 😉)
- 2 Tbsp fresh parsley, very finely minced (you can use dried, just won't be as flavorful)
- 1 ½ Tbsp nutritional yeast
- 3/4 tsp dried rosemary (or sub fresh, minced)
- 1/2-3/4 tsp sea salt
- 3/4 tsp garlic powder
- 3 Tbsp olive oil
Instructions:
- Preheat oven to 425 degrees and line a baking sheet with parchment paper. Set nearby.
- In a small mixing bowl, combine the breadcrumbs, parsley, nutritional yeast, rosemary, salt, and garlic powder. Stir until well combined, then taste and adjust, adding more salt as needed. To a separate bowl, add the olive oil.
- Place a slice of squash into the olive oil, flip to evenly coat, pick up, and let excess oil drip off before dropping the squash into the breadcrumb mixture. Flip to evenly coat, pressing lightly so the breading sticks. Add the breaded squash to the baking sheet and repeat with the remaining slices.
- Bake for 14-16 minutes, or until the breadcrumbs are golden brown and the squash is fork tender. Serve immediately!
- Best when fresh. Leftovers keep for 2-3 days in the refrigerator but note that the breadcrumbs will lose their crispiness.
I don't know why but I've been on a peanut butter kick lately, which honestly isn't the best kick to be on haha. However, when you're traveling, although we do pretty well, peanut butter inevitably makes an appearance.
I try to use almond butter a lot more as it's typically a lot less inflammatory as peanuts are particularly susceptible to mold contamination and can contain aflatoxins (the are toxic compounds that are produced by molds like Aspergillus flavus.
Long-term exposure to aflatoxins has been associated with liver damage and may increase the risk of certain cancers. While regulations do limit aflatoxin levels, exposure remains a concern with peanut products - which makes me sad. So for this recipe you can sub out the peanut butter or you can have some and just let it go in small amounts (basically what I do these days)
Ingredients:
- 1/3 cup All Natural Organic Peanut Butter (divided)
- 3 tbsps Maple Syrup (divided)
- 1 1/4 cups 3 ingredient unsweetened almond milk (Califa)
- 1 cup Oats (quick)
- 1 tbsp Chia Seeds
- 2 cups Organic Strawberries (finely chopped)
Instructions:
- Add half of the peanut butter and half of the maple syrup to a mixing bowl. Slowly whisk in almond milk until combined.
- Stir in the oats and chia seeds until combined. Cover and let sit for at least 3 hours or overnight.
- To prepare the strawberries, add chopped strawberries to a bowl with remaining maple syrup. Stir to coat the strawberries in the syrup then cover and let rest in the fridge until oats are ready.
- To serve, divide the peanut butter oats evenly between jars. Top with equal amounts of the sweetened strawberries (and their juices) and remaining peanut butter. Enjoy!
I could go on and on about all the delicious healthy recipes that CAN show up during this time of year with all this delicious fall produce - but let's keep it simple. During this time of year pumpkin tends to show up a lot (thinking of those pumpkin spice lattes over here) and this recipe is no exception. However, it's not filled with a bunch of crazy ingredients like many of the pumpkin things are during this time of year. Pumpkin has so many different positive nutrition facts around it from vitamin A.
- Rich in Nutrients: Pumpkin is loaded with vitamins A, C, and E, which support immunity, skin health, and eye health.
- High in Antioxidants: Its bright orange color comes from beta-carotene, an antioxidant that can reduce inflammation and protect cells from damage.
- Good Source of Fiber: Pumpkin’s high fiber content aids digestion, supports gut health, and helps maintain steady blood sugar levels.
- Low-Calorie, Filling Food: Pumpkin is low in calories but high in nutrients, making it a satisfying option that can help with weight management.
- Supports Heart Health: Its potassium, vitamin C, and fiber all contribute to lower blood pressure and better heart health.
Ingredients:
- 2/3 cup Cashew Butter (runny, drippy)
- 1/3 cup Coconut Oil (melted)
- 1/2 cup Pureed Pumpkin
- 1/3 cup Raw Honey
- 1 tsp Pumpkin Pie Spice
- 1/4 tsp Sea Salt
- 1/3 cup Dark Chocolate Chips
Instructions:
- Line a loaf pan with parchment paper going in both directions.
- In a large bowl, combine the cashew butter, coconut oil, pumpkin, honey, pumpkin pie spice, and salt. Mix very well with a spatula until smooth.
- Stir in the chocolate chips and then pour into the prepared loaf pan. Transfer to the freezer for four hours (or overnight).
- Remove the fudge and slice into squares. Enjoy!
