From the kitchen of Dr. Pharis

My husband jokes I just like to make this bread so I can say the name of it. “Snacking bread” just has a good ring to it! This bread has recently become a favorite go-to recipe in our household. I love it for a few reasons - it’s super simple to make, is gluten-free and dairy-free, and contains sources of protein, healthy fats, and complex carbs! It makes me feel a little less guilty loading the top of it with chocolate chips!
 
Ingredients:

• 1 medium sweet potato – cooked until soft and skin removed
• 1 small ripe banana
• 3 eggs
• 1/3 cup almond butter
• 1 tsp vanilla bean paste or vanilla extract
• 2 tbsp pure maple syrup
• ½ cup coconut flour
• 2 tbsp flax meal
• 1 tsp baking powder
• Cinnamon – to taste
• Pinch of salt
• Topping options: dark chocolate chips, nuts, seeds, coarse sea salt

 
Directions

1. Preheat oven to 350O
2. Using a fork mash the sweet potato and banana in a large bowl
3. Add the eggs, almond butter, vanilla, and maple syrup. Mix together.
4. Add the remaining ingredients: coconut flour, flax meal, baking powder, cinnamon, and salt. Mix together until all ingredients are well incorporated.
5. Line a loaf pan with parchment paper, and pour batter in pan.
6. Bake for 45 minutes, or until sides and top are slightly golden.
7. Remove cooked bread from pan. Enjoy warm or cool, and store in refrigerator.

Source/Author – Jeannette Ogden (@shutthekaleup)

For a printable PDF, click here

From the kitchen of Dr. Sara Jean Barrett

Ingredients:

• Coconut oil
• Cocoa powder
• Coconut butter/mana
• Almond butter
• Metafiber by Metagenics or similar fiber powder
• Maple syrup
• Sea salt
• Chai spice blend

Chocolate coating:

• 4 TBS coconut oil
• 2 TBS cocoa powder (can use more to get a deeper chocolate flavor)
• pinch of sea salt

Truffle insides:

• 2 TBS coconut oil
• 3 TBS coconut butter/mana
• 2 TBS almond butter
• 2 scoops Medifiber by Metagenics
• 1 tsp chai spice
• ½ tsp sea salt
• 1 TBS pure maple syrup

Instructions:

1. Melt together all ingredients except the fiber for truffle insides. Once the mixture if fully melted stir in the fiber powder.
2. Place mixture in freezer and stir every 5 minutes until firm enough to roll truffles.
3. Use your hands to roll truffles in to small balls and place on a baking sheet in the freezer until almost frozen solid.
4. Melt all ingredients for the chocolate coating then remove from heat.
5. Remove truffles from freezer and drop 3-4 at a time in to the chocolate mixture stirring with a spoon until coated. The frozen balls will cause the chocolate to harden quickly on the balls. Gently place truffle balls back on the tray.
6. Once all of the truffles have been dipped once, repeat and dip again until you have the desired level of chocolate on the outside.
7. Store truffles in the fridge or freezer to avoid melting.

Makes approximately 20-24 truffles

From the kitchen of Anna Forliti

This is a simple and delicious recipe that I love to make for gatherings because it can be made before people arrive. This allows me to be present with friends instead of being busy in the kitchen. When people are hungry, the soup is warm and ready to go! Just sprinkle on desired toppings and enjoy!

Ingredients

• 2 tbs olive oil
• 1 onion, chopped
• 1 red bell pepper, stemmed, seeded, and chopped
• 6 garlic cloves
• 1 tsp ground cumin
• 1 tsp minced canned chipotle chile in adobo sauce
• 1 (15oz) cans of black beans, rinsed
• 4 cups vegetable broth
• 1/2 cups chopped cilantro
• 1 avocado, halved, pitted and cut into 1/2 slices
• salt and pepper

Instructions

1. Heat oil in Dutch oven over medium-high heat until simmering. Cook onion, bell pepper, and 1/2 tsp salt until lightly browned, 6-8 minutes. Add garlic, cumin, and chipotle and cook until fragrant, about 30 seconds.
2. Meanwhile, puree half of beans and 1 cup of broth in blender until smooth. stir pureed beans, remaining whole beans and remaining broth into pot and bring to simmer. Cook until slightly thickened, about 10 minutes. Salt and pepper to taste. Top with cilantro and avocado.

​*Simple side options: White rice, tortilla chips and corn bread.

For printable PDF, click here

From the Kitchen of Jen Myers -Jones, LAC

Boost your immune system with this healing dessert. In Traditional Chinese Medicine(TCM) pears can be healing to the lungs. Have you been suffering from a chronic cough? Catching every cold your children do?  Start down your healing path. Warm up your digestive Qi with ginger and cinnamon.

Ingredients:

1. 1 Bosc pear halved and carved
2. 1/2 cup quick rolled oats
3. 1/4 tsp powdered ginger
4. 1/2 tsp cinnamon
5. 2 tsp brown sugar
6. 3 tbsp melted butter
7. 1 tincture Black elderberry (optional)

Instructions:

1. In a small bowl warm the butter, add spices, mix well with a spoon. Add oats, mix well. Wash and cut pear in half and spoon out the seed areas. On a tray place the pears and surround with tin foil to prop them level.
2. Spread mixture evenly across pear surface. Baked at 420 degrees for 30 minutes. Let sit for 5 minutes before eating.

*This recipe serves 2 but can easily be doubled to serve more. It can also be altered to be dairy free and vegan by replacing the butter with coconut oil, add a flair with coconut flakes.

Click here for a printable PDF

From the kitchen of Amy Daws, CMT

This is one for my favorite fall recipes. Pumpkin soup is a treat, but pumpkin soup with ancho chilies is on a whole other level! Anchos are not super spicy and are often described as earthy, smoky and sweet. In this soup they add a rich deep flavor with just a little spice that makes it extra super special.
 
Ingredients:

1. 1  medium pumpkin, roasted
   
2. 3 dried ancho chilies
3. 2 celery stalks
4. 2 medium carrots
5. 1/2 onion
6. vegetable stock or water
7. 2-3 Tbsp canola or vegetable oil
8. 2 tsp cinnamon
   
9. salt and pepper to taste
   

 
Instructions:

1.  Preheat oven to 350 degrees.
   
2.  Cut pumpkin in half and scoop out seeds.
3.  Lightly oil pumpkin halves and place on a baking sheet, cut side down.
4. Roast pumpkin for  30 minutes then flip and continue roasting until soft and caramelized, let cool.
5.  Start a small saucepan of water to boil.
6. Cut ancho chilies and remove seeds.
7. Toast Chiles. Start by preheating  a dry skillet over medium heat for a few minutes. Add dry chilies and press with spatula until toasted, roughly 15-25 seconds for each side.
8. Add toasted chilies to boiling water and turn off heat. Let sit for 5-7 minutes in water, then drain. Discard water.
9. Rough chop onions, carrots and celery and saute in stock pot at medium-high heat for 5-7 minutes.
10. Scoop pumpkin from shell and reserve.
11. When vegetables are slightly caramelized, add in chilies, pumpkin and vegetable stock or water to cover. Simmer for 20-30 minutes. Remove from heat.
12. In small batches, transfer to food processor.  Puree until smooth.
13. Season with cinnamon, salt and pepper.

Click here for a printable PDF

From the kitchen of Dr. Lori Hulsing

After the birth of my second child my cooking strategy shifted to the following:

1.  Keep it simple.
2. Grab whatever is in the fridge and put it into a soup or stew before it goes bad.
3. Put in as many vegetables as possible.

 
For this recipe I focused on autumn seasonal vegetables and also what I found in my fridge! You can use whatever vegetables you have on hand but just follow the base of the recipe. This hearty stew was perfect to warm up the whole family on this beautiful chilly fall day.
 
Ingredients

• 2 tbsp olive oil
• 1 yellow onion, diced
• 1-2 tsp of thyme
• 5 gloves of garlic, crushed and minced
• 3 med. sweet potatoes, diced
• 3 large carrots, diced
• 1-2 zucchini squash, diced
• 1 (32 oz) container of chicken or vegetable broth or homemade stock
• Optional: 2 chicken breasts, cut into pieces
• Optional to add 1-2 cups of kale, chopped, if you found it in your fridge and it’s about to go bad. Hypothetically speaking.
• salt and pepper to taste

 
Directions
 
    1.     Add 2 tbsp of olive oil to a large, heavy stock pot over medium heat. 
    2.     Add 1 diced onion and sauté for about 5 minutes. 
    3.     Add garlic and sauté for about 1 minute. Enjoy that smell!
    4.     Add Thyme—crush between your fingers as you add it to the pot. 
    5.     Add pieces of chicken or leave it out if you are making a vegetarian dish and sauté for 3          minutes.
    6.     Add the vegetables (sweet potato, zucchini, kale, carrots) and sauté for 5 more minutes. 
    8.     Add 32 ounces of chicken or vegetable broth and simmer for 25 minutes or until veggies are tender. Season with salt and pepper to taste if you wish.
Click here for a printable copy

From the kitchen of Jesse Haas, LN

If you ask me, there is nothing more Midwest that ranch dressing…even if the birthplace of this favored veggie dip was actually Alaska. I ask many of my clients to eliminate dairy from their diets for a period of time, if not indefinitely. Dairy is a common allergen and an inflammatory food, wrecking havoc on immune and digestive systems. I’ve heard on more than one occasion that the dairy item most missed is ranch dressing, so I am happy to finally provide a whole food, dairy-free version* of this beloved item with a cobb salad version that is a perfect match.
 
Ingredients:

• 1 cup cashews, soaked in water overnight
• 1 cup water
• ½ cup extra virgin olive oil
• juice of 1 lemon
• 2 Tbsp apple cider vinegar
• 2 cloves garlic
• 1 tsp honey or agave syrup
• 1 Tbsp Penzey’s ranch dressing spice mix**
• 1 tsp herbamare or ½ tsp sea salt
• ½ tsp freshly ground black pepper

 
Directions

1. Put all the ingredients in a high-powered blender. Blend until very smooth and creamy.

Spring-inspired Cobb Salad
Makes 1 serving
 
Ingredients:

• 2-3 cups of your favorite salad greens
• 2 Tbsp dairy-free ranch dressing
• ¼ cup sliced radishes
• ½ snap peas
• ½ avocado, diced
• 3 oz cooked chicken
• sprinkle of cooked, chopped bacon

 
Directions

1. In a mixing bowl, toss salad greens with dressing using a tongs. Toss until well-coated then transfer to a plate or serving bowl.
2. Top dressed greens with remaining ingredients.

 
*This recipe is adapted from an unknown source…I think a client shared it with me.
**Make your own ranch dressing spice mix by blending the following ingredients together:
1 Tbsp dried parsley
2 tsp dried dill weed
1 tsp dried chives
1 Tbsp garlic powder
1 Tbsp onion powder
1 tsp sea salt
½ tsp ground black pepper

From the kitchen of Dr. Lori Hulsing
 
Green smoothies are a great way to supply children with variety of nutritious fruits and vegetables. In addition, when green smoothies are introduced to children as babies, they are generally more accepting of the different flavors, colors, and textures of this healthy drink than if they are introduced later.
 
You can start giving green smoothies at 8+ months of age. Start with small quantities to make sure your baby can digest the smoothie well. In addition, make sure you include only one new food at a time in the smoothie so you know what the culprit is if your child has a reaction to that item.
 
If your baby or toddler isn’t interested in a green smoothie with the first introduction, just try again at a later date. Studies suggest that young children may need to be exposed to a novel food many times before they like it. Children will likely be more interested in trying this type of food too if they see parents, caregivers, and siblings eating green smoothies.
 
This recipe feeds my two bambinos and I and was described as "delicious" by my discriminating 7 year old while my 13 month old squealed in delight: success! ​

Ingredients:

• 2 lacinato kale leaves
• 1/2 avocado
• 1/2 cup blueberries
• 1 banana
• 1/4 inch peeled ginger (Do not add too much ginger or it will overpower the smoothie)
• 1/4 cup applesauce (This ingredient is optional. For older babies you can replace this with 1/2 an apple or pear instead)
• 2 cups water

 
Directions:

1. Blend all ingredients in a high powered blender until completely smooth. 
2. Do not add sweeteners to the smoothie. Children are developing their food preferences and can get accustomed to artificially sweetened foods which can be detrimental to their health. If you choose to add a sweetener--no honey before age one. 
3. You can feed the smoothie to your child with a spoon or in a glass.
4. Leftovers can be stored in the fridge for later. Adding a little lemon juice will keep the smoothie fresh even longer. 

Click here for a printable recipe.

From the Kitchen of Katie Oberton / Adapted from "Pinch of Yum" by Lindsay Ostrom

If you know me well, you know that cooking is not something I do often. I’m lucky to have a husband who loves to cook and is great at it. However, over the course of the past few months we have been busier than ever. When we would get home from our busy days, we didn’t have the energy to grocery shop or cook, so we ordered out. Once I realized how much this was consuming our budget, I decided it was time to split the cooking duties. I started following a few Twin Cities food bloggers on social media, and can now proudly say I make dinner at least once a week. Again, if you know me, you know this is huge progress for me in the kitchen. The trick to this for me has been finding easy and delicious meals for our family. Below is one of my go to meals. It’s quick and easy, which works for our busy schedule. It also can be altered for your needs, and of course it’s delicious! It was adapted from one of my favorite new food bloggers Lindsay Ostrom from Pinch of Yum. Enjoy!

Ingredients:

• 1 pound of pasta
• 1 jar of tomato sauce
• 1 cup cashews
• ¼ cup water
• Salt and herbs to taste

 
Directions:

1. Cook pasta according to directions. Drain and toss with sauce over low heat.
2. In blender or food processor, blend the cashews with the water. Blend until smooth.
3. Add cashew sauce to the pasta. Stir until well blended.
4. Top pasta with meat, salt or herbs, vegetables, or whatever you may like. I prefer to add in peas and spinach (like in the picture).

​Click here for a printable recipe.

From the kitchen of Dr. Barrett
 
I grew up in Georgia but didn’t develop an appreciation for collard greens until moving to the Midwest. I was getting a little tired of kale and wanted to add some variety to my leafy green repertoire. Collard greens brings up images from my childhood of soggy overcooked greens with large pieces of bacon fat, not a pretty picture. Luckily, I overcame my bias against collard greens and now this mild tasting leafy green is a staple in my diet. The recipe below is one of my favorite ways to eat collard greens.