The harvest season is here. Take advantage of the amazing variety of locally grown produce and bring color and high-density nutrients back into your daily diet. These recipes will take you from your first meal of the day through to suppertime, and they incorporate some of the season’s very best fare.
Breakfast is the one meal that many of us skip or have on the go most frequently, and it’s often because we’re not properly prepared. These egg muffins are a true savior for those hectic mornings. They are easy and quick to make, high in protein, and the healthy fats in them will help give you the energy necessary to start your day, keep lean muscle, and increase your basic metabolic rate. Make them in advance and store them refrigerated for a few days or even freeze them for a few weeks.
POWER-YOU-UP EGG MUFFINS
6 free-range organic eggs
1/2 tomato, finely diced
4–6 mushrooms, finely sliced
1/3 cup small sweet onions, finely diced
1/4 cup cilantro or parsley, chopped
Himalayan pink salt and ground black pepper, to taste
1. preheat oven to 350°F.
2. Wash and prep all of your veggies: tomato, mushrooms, onions, and parsley.
3. In a large bowl, crack the eggs and scramble for a few seconds. Add chopped veggies, salt, and pepper.
4. Grease muffin cups with half a teaspoon of coconut oil.
5. Fill each cup with egg mixture (about 90 percent full).
6. Bake in the oven for 25–35 minutes or until a toothpick comes out clean if you insert it in the middle of the muffin.
7. Take out of the oven and let cool. Store in a sealed container in the refrigerator.
Lunch can often mean having to choose between being “good” and not cheating on your diet or enjoying lunch out with friends or coworkers. Make it an easy decision by preparing a delicious homemade lunch that will satisfy your cravings and fuel you well while also giving the entire office major lunch envy.
Once made, place each burger patty in a container (top the patty with a generous spoonful of the herb sauce from the rutabaga pasta recipe, if you have leftovers from dinner) with a few sweet potato wedges. Fill the rest of the container with roasted veggies. Seal the container and store it refrigerated, so you can grab it on your way out the door in the morning.
BURGER, SWEET POTATO FRIES, AND GRILLED VEGGIES
1.5 lbs ground beef
1/4 cup parsley, finely chopped
1/4 cup yellow onions, finely diced
1–2 garlic cloves, finely minced
1/2–1 teaspoon Himalayan pink salt
1/2 teaspoon black pepper
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
Sweet potato wedges:
2 medium-sized sweet potatoes
2 tablespoons extra virgin olive oil
1/2 teaspoon Himalayan pink salt
1/2 teaspoon black pepper, ground
1/2 teaspoon dried rosemary
1 red bell pepper
1 yellow bell pepper
1 sweet onion
3 garlic cloves
2 cups mushrooms, thinly sliced
1/2 teaspoon dried rosemary
1 tablespoon cilantro or parsley, chopped, to garnish
In a large bowl, mix ground beef with the egg, parsley, garlic, and spices. Form into burger patties and cook on the BBQ or in a cast iron pan with a bit of coconut oil.
Sweet potato wedges:
Halve each sweet potato lengthwise and then slice it into wedges. Place on a baking sheet, drizzle with olive oil, sprinkle with salt, pepper, and dried rosemary, and bake for 20–30 minutes at 350°F, turning occasionally.
Wash, dry, and slice your veggies into 1/2- to 1-inch pieces. Place on a baking sheet. Drizzle with olive oil, salt, black pepper, and dried rosemary. Bake in the oven for about 20–30 minutes or to desired consistency.
After a long, stressful day, an easily digestible meal full of fiber and powerful antioxidant compounds to help mop up the free radical damage is exactly what your body needs. Rutabaga is a calciferous vegetable with many health benefits, from improving digestion and intestinal health to lowering cholesterol and high blood pressure; it also boosts the immune system and helps improve metabolic function. This root veggie is rich in manganese, potassium, calcium, magnesium, iron, and zinc, as well as vitamins B, C, E, and K and organic compounds such as glucosinolates (sulfur-containing compounds) and carotenoids, which act as powerful antioxidants slowing down the process of aging.
RUTABAGA PASTA WITH FRESH SPICY HOMEMADE HERB SAUCE
One medium rutabaga, spiralized
One bunch of fresh parsley or coriander (or half and a half)
1–2 garlic cloves, chopped
1/2–1 teaspoon hot pepper flakes (optional)
4 tablespoons extra virgin olive oil
1/2 lemon, juiced
Chopped pistachios, to taste
1. Wash the herbs. Remove the larger stems and pack the leaves into a small food processor. Add garlic, salt, pepper, hot pepper flakes, olive oil, and lemon juice and process for 30 to 60 seconds, until you get a thick, smooth green sauce. Taste and adjust seasoning if needed. Set the sauce aside.
2. Spiralize the rutabaga. You will need to put some elbow grease into it because rutabaga is generally a very dense root vegetable.
3. Place the spiralized rutabaga into a large bowl, top it with a generous amount of the herbed sauce, and stir until the spirals are well-coated.
4. Top with a handful of chopped pistachios and a lemon wedge..
Photos by Violet Gheletca Follow (@naturallycut)