Roasted Butternut Squash with Cinnamon

Roasted butternut squash

Butternut squash is a must on our fall many and really an easy substitute for pumpkin. This meal is so light and healthy and can be served as a lightweight dinner or dessert. I like it served with shredded chicken (which I always have cooked and frozen!), but without added cinnamon of course and coupled with some baked onions!


  •  1 large butternut squash — about 3 pounds, peeled, seeded, and cut into 1-inch cubes
  •  one and a half tablespoons extra-virgin olive oil
  •  1 1/2 tablespoons pure maple syrup
  •  two teaspoons kosher salt — no not sure table salt, or the recipe will be too salty (or reduce the amount and add a bit at the end as needed)
  •  3/4 teaspoon ground cinnamon
  •  1/2 teaspoon ground black pepper
  •  1 tablespoon chopped fresh rosemary


  1. Position racks in the upper and lower thirds of your oven and preheat the oven to 400 degrees F. Generously coat two baking sheets with nonstick spray.
  2. Place the squash cubes in a large bowl. Drizzle with the olive oil and maple syrup, then sprinkle the salt, cinnamon, and pepper over the top. Toss to coat, then divide between the two baking sheets, discarding any excess liquid with that collects at the bottom of the bowl. Spread the cubes in a single layer on the prepared baking sheets, taking care that they do not overlap.
  3. Place the pans in the upper and lower thirds of your oven and bake for 15 minutes. Remove the pans from the oven, turn the cubes with a spatula, then return to the oven, switching the pans’ positions on the upper and lower racks. Continue baking until the squash is tender, about 10 to 15 additional minutes. Remove from the oven and sprinkle the rosemary over the top. Serve warm.


Roasted butternut squash recipe

If you enjoyed this recipe, you will like this one too. Crock Pot BBQ Chicken

Nutritional Info

Roasted butternut squash nutritional info

Apple Carrot Muffins

Apple carrot muffins

Apple Carrot Muffins – one of my kids’ favorite fall and winter recipes. It is also one of those rare meals they tend to love carrots in it! Grated apples will add to its fine structure, although some people prefer to cut apples into large chunks.



  •  1/2 cup golden raisins — , walnuts, pecans, dried cranberries, or mix-ins of choice
  •  fourth cup coconut oil
  •  1 1/4 cups white whole wheat flour
  •  one cup old-fashioned oats
  •  1 1/2 teaspoons  baking powder
  •  half teaspoon  baking soda
  •  1 teaspoon  ground cinnamon
  •  fourth teaspoon ground ginger
  •  1/4 teaspoon kosher salt
  •  three fourths cup grated carrot — about 1 large carrot
  •  3/4 cup grated apple — 1 small apple will be more than enough; no need to peel it first
  •  2 large eggs — at room temperature
  •  half cup plain nonfat Greek yogurt — at room temperature
  •  1/3 cup honey or maple syrup — honey is my favorite
  •  2 teaspoons  pure vanilla extract


 Glaze — Optional but SO YUMMY:

  •  3/4 cup  powdered sugar
  •  1 tablespoon honey — my favorite or maple syrup (also yummy)
  •  1/2 tablespoon unsweetened almond milk — nonfat milk, or milk of choice

Apple carrot muffins recipe


  1. Heat your oven to 350 degrees F. Line 12 baking cups with paper liners or lightly coat with nonstick spray. Set aside. If using nuts for the mix-ins, toast them in the oven now: Spread the nuts into an even layer on an ungreased baking sheet. Bake at 350 degrees F for 8 to 12 minutes (for pecan or walnut halves), until they are lightly browned and fragrant. Transfer the nuts immediately to a cutting board; roughly chop and set aside.
  2. Place the coconut oil in a medium microwave-safe bowl. Heat in the microwave just until melted (about 30 seconds on high). Set aside to cool to room temperature.
  3. In a large mixing bowl, whisk together the flour, oats, baking powder, baking soda, cinnamon, ginger, and salt. Add the grated carrot and apple and fold to combine.
  4. To the bowl with the coconut oil, add the eggs, Greek yogurt, honey, and vanilla. Whisk until smooth. If the coconut oil resolidifies, warm it in the microwave in 15-second bursts, and stop as soon as you can stir the mixture back together. Add the wet ingredients to the dry ingredients, and stir gently until just combined. Do not overmix. Fold in the nuts or any other mix-ins.
  5. Divide the batter evenly among the 12 muffin cups. Bake for 18 to 22 minutes, or until a toothpick inserted in the center of a muffin comes out clean.  Place the pan on a wire rack and let the muffins cool in the pan for 4 minutes. Gently transfer the muffins to the rack to finish cooling completely.
  6. For the icing: Whisk together the powdered sugar, honey, and 1 teaspoon milk. Continue to add milk, 1 teaspoon at a time, until your desired consistency is reached. Drizzle over the top of the cooled muffins



Check out this recipe, you will love it. King Ranch Chicken

Nutritional Info

Apple carrot muffins nutritional info

Penne Alla Vodka with Chicken

Penne alla vodka – typical food for a student on a budget :). Coupled with almonds, chicken breasts & tomatoes. Coupled with almonds, chicken breasts & tomatoes, you will get tender penne pasta in rich and tasty sauce, all topped with parmesan.


Penne alla vodka


  •  3/4 cup raw almonds — soaked in water for at least 4 hours or up to 10 hours (if you have a high-powered blended such as a Vitamix, you can skip the soak)
  •  3/4 cup Almond Breeze almond milk Original Unsweetened
  •  2 tablespoons extra virgin olive oil — divided
  •  1 pound boneless skinless chicken breasts — cut into 1/2-inch pieces
  •  1 teaspoon kosher salt — divided
  •  1/4 teaspoon black pepper
  •  1 cup vodka
  •  1 large yellow onion — diced
  •  3 cloves garlic — minced
  •  1 28-ounce can crushed tomatoes
  •  1/2 teaspoon dried oregano
  •  1/4 teaspoon crushed red pepper flakes
  •  1 pound whole wheat penne or similar whole wheat pasta
  •  2 tablespoons nutritional yeast or Parmesan — optional—use nutritional yeast to make dairy free or omit
  •  Thinly sliced fresh basil or chopped fresh parsley

Penne alla vodka recipe



  1. Bring a large pot of salted water to a boil. Drain the almonds, then place them in a blender with the almondmilk. Puree until smooth, thick, and creamy. Depending upon your blender, this may take several minutes and you may need to stop and scrape down the blender a few times. The mixture will be the consistency of a paste and will have brown flecks of almond skin in it. Set aside.
  2. Meanwhile, in a very large, deep skillet or Dutch oven, heat 1 tablespoon of the olive oil over medium high heat. Once hot, add the chicken. Season with 1/2 teaspoon salt and black pepper. Sauté until lightly browned on all sides and cooked through, about 4 to 6 minutes. Remove to a plate and set aside. Make sure you have the vodka measured and on hand.
  3. To the same pan, add the remaining 1 tablespoon olive oil. Let warm up, then add the onion and remaining 1/2 teaspoon salt. Cook until the onion begins to soften, about 3 to 4 minutes, then add the garlic and cook just until fragrant, about 30 seconds, being careful not to burn it.
  4. Carefully add the vodka (be especially careful if your stove has an open flame). Scrape to deglaze the pan, then let the vodka cook until reduced by half, about 5 minutes. Add the crushed tomatoes, oregano, and red pepper flakes. Bring this sauce to a steady simmer, then reduce the heat to a low simmer over medium low, adjusting the heat as needed so that the sauce simmers gently (you want it to continue to reduce but not bubble aggressively). Let simmer until thickened, about 10 minutes. Remove from heat and stir in the blended almond mixture until the sauce is smooth and the almond mixture is well incorporated (the sauce will turn a light, creamy red color). Taste and adjust seasoning as desired.
  5. While the sauce simmers, cook the pasta in the boiling water to al dente, according to package instructions. Reserve 1 cup of the pasta cooking liquid, then drain the pasta and immediately add it to the sauce. Toss to coat the pasta, then stir in the chicken, adding a bit of the pasta cooking liquid to loosen the sauce as needed. Stir in the nutritional yeast. Serve hot, sprinkled with basil or parsley. Check out our fabulous dessert. Chocolate Zucchini Muffins

Nutritional Info


Penne alla vodka nutritional info

Instant Pot Beef Stroganoff

Instant pot beef stroganoff

The ultimate comfort food for chilly autumn days: Beef Stroganoff. Preparing it in an instant pot will make your life even easier.

Classic Beef stroganoff is made of steak and mushrooms and served with pasta or rice. My kid love it with mashed potatoes. The fact this is a one-pot meal, makes it easy to clean your kitchen and dishes afterwards!


  •  1 tablespoon extra virgin olive oil
  •  one tablespoon unsalted butter
  •  1 small yellow or white onion — diced
  •  one and a half teaspoons kosher salt — divided
  •  1 1/2 pounds boneless sirloin steak — cut into 1 1/2-inch cubes
  •  one teaspoon ground black pepper
  •  1 teaspoon dried dillweed
  •  one teaspoon garlic powder
  •  1/2 teaspoon onion powder
  •  3 tablespoons Worcestershire sauce
  •  1 tablespoon Dijon mustard
  •  3 cups reduced sodium beef broth — divided
  •  16 ounces sliced baby Bella cremini mushrooms
  •  2 tablespoons all-purpose flour
  •  12 ounces whole wheat wide egg noodles
  •  1 cup plain whole milk Greek yogurt — do not use nonfat or it will curdle
  •  Chopped fresh parsley or thyme — optional for serving

Instant pot beef stroganoff recipe


  1. Set Instant Pot to SAUTE. Add the oil and butter. Once hot, add the onion and 1/2 teaspoon salt. Cook, stirring often, until the onion begins to soften but does not brown, 3 to 4 minutes.
  2. Sprinkle the beef with remaining 1 teaspoon salt and pepper. (You can toss the beef cubes together with salt pepper in a bowl, or to save a dish I like to do this right on the cutting board.) Add to the pot. Cook, stirring occasionally, until the meat is browned on all sides, about 4 to 6 minutes. Add the dillweed, garlic powder, onion powder, Worcestershire sauce, and mustard. Pour in 1/2 cup of the beef broth. Stir, scraping a wooden spoon or spatula along the bottom of the pot, to ensure you remove any stuck on bits of food (this will avoid a “burn” warning).

Phase II

  1. Stir in the mushrooms, then sprinkle the flour over the top. Stir until evenly incorporated. Pour in the remaining beef broth. Close and seal the lid. Cook on HIGH pressure (Manual) for 10 minutes. When the time is up, immediately vent the Instant Pot to quick release the pressure.
  2. Once you can safely open the pressure cooker, carefully open the lid and add the egg noodles. Recover the Instant Pot, seal, and cook on HIGH (manual) for 5 minutes. When the time is up, allow the pressure to naturally release for 5 minutes, then immediately vent to release any remaining pressure.
  3. Carefully open the lid and stir. Let the stroganoff cool for a few minutes, then stir in the Greek yogurt. Serve hot, sprinkled with fresh parsley and/or thyme

Check out our other delicious beef recipe. Instant Pot Beef Stew

Nutritional Info


Instant pot beef stroganoff nutritional info

Mexican Stuffed Peppers

Mexican stuffed peppers

Peppers are mostly composed of water and a small amount of carbs, protein and fats. Peppers are also rich in Vitamins C, B6, E, E, Potassium and Folate. Also it’s worth noting that peppers keep their vitamins even after being frozen for 6 months!

The classic and filling Stuffed Peppers recipe is a mix of traditional dish and a spicy Mexican food. You can freeze these peppers for up to three months and just reheat (on low temperature setting) when you are ready to eat.



  •  4 large bell peppers — any colors you like (our favorites were the red & green)
  •  2 teaspoons extra virgin olive oil
  •  1 pound ground chicken — or turkey (I used chicken)
  •  one tablespoon ground chili powder
  •  1 teaspoon ground cumin
  •  one teaspoon garlic powder
  •  1/2 teaspoon kosher salt
  •  1/4 teaspoon black pepper
  •  one can fire-roasted diced tomatoes — with juices, 14 ounces
  •  1 1/2 cups cooked brown rice — quinoa or cauliflower rice
  •  one and a fourth cup shredded cheese — Monterey Jack, pepper jack, cheddar, or similar cheese, divided (I used a mix)


  •  Sliced avocado
  •  Chopped fresh cilantro
  •  Salsa
  •  Sour cream — or plain Greek yogurt
  •  Freshly squeezed lime juice

Mexican stuffed peppers recipe


  • Preheat your oven to 375 degrees F. Lightly coat a 9×13-inch baking dish with nonstick spray. Slice the bell peppers in half from top to bottom. Remove the seeds and membranes, then arrange cut side up in the prepared baking dish.
  • Heat the olive oil in a large, nonstick skillet over medium high heat. Add the chicken, chili powder, cumin, garlic powder, salt, and pepper. Cook, breaking apart the meat, until the chicken is browned and cooked through, about 4 minutes. Drain off any excess liquid, then pour in the can of diced tomatoes and their juices. Let simmer for 1 minute.
  • Remove the pan from the heat. Stir in the rice and ¾ cup of the shredded cheese. Mound the filling inside of the peppers, then top with the remaining cheese.
  • Pour a bit of water into the pan with the peppers—just enough to barely cover the bottom of the pan. Bake uncovered for 25 to 35 minutes, until the peppers are tender and the cheese is melted. Top with any of your favorite fixings, and enjoy hot.

For a perfect snack check out our protein bar recipe. Peanut Butter Protein Bars

Nutritional Info

Mexican stuffed peppers nutritional info

Mediterranean Chickpea Salad

Mediterranean chickpea salad

Chickpeas have a huge range of potential health benefits. They are a great source of proteins, fibers and contain a handful of vitamins and minerals. If you want to get best results (nutri- and tasty-wise) do soak them in water for 8 hours. The Mediterranean Chickpea Salad is something I make quite often, it’s so easy to make and tastes so good and healthy!




  • 1/2 cup finely diced red onion — about 1/2 small
  • 2 cans reduced-sodium chickpeas — (15-ounce cans), rinsed and drained
  • 1 1/2 cups chopped fresh flat-leaf parsley — about 1 bunch
  • one red bell pepper — chopped
  • 1 orange bell pepper — or yellow bell pepper, chopped
  • one green bell pepper — chopped
  • half large seedless cucumber — chopped (about 2 cups)
  • 1/2 cup crumbled feta — about 4 ounces


  • 3 tablespoons extra-virgin olive oil
  • three tablespoons red wine vinegar
  • 2 cloves garlic — minced
  • 1 1/2 teaspoons dried oregano
  • one teaspoon kosher salt
  • 1/2 teaspoon black pepper

Mediterranean chickpea salad recipe


  1. Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
  2. Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
  3. In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt and pepper. Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.

For a complete summer meal, check out our lemon cake recipe.  Lemon Poke Cake.


Nutritional Info

Mediterranean chickpea salad nutritional info

Fresh Apple Cake with Caramel Cream Cheese Frosting

Fresh apple cake with caramel cream cheese frosting

The Apple Cake with Caramel Cream Cheese Frosting is all about the traditional apple cake meeting creamy frosting! Add a pinch of cinnamon and juicy apples and you’ll have the perfect cake for this fall.

They say our favorite comfort food recipes tell a story about some part of our childhood. This cake remind me of cold fall Sunday nights when my mother used to make this perfect cake and serve it with a cup of warm milk.



  • 3/4cup walnut halves
  • 1 2/3cups  white whole wheat flour
  • 1/4teaspoon baking soda
  • 1/4teaspoon baking powder
  • 1/2teaspoon kosher salt
  • 1teaspoon ground cinnamon
  • 1/4teaspoon ground nutmeg
  • 1/4teaspoon ground allspice
  • 6tablespoons unsalted butter — at room temperature
  • 1/2cup packed light or dark brown sugar
  • 1/2cup granulated sugar
  • 2large eggs — at room temperature
  • 1/4cup nonfat plain Greek yogurt — at room temperature
  • 1teaspoon pure vanilla extract
  • 2cups peeled and 1/4-inch-chopped apples — about 2 medium apples—choose a firm, flavorful variety such as Granny Smith, Fuji, McIntosh, or Cortland




  • 6ounces  reduced-fat cream cheese — at room temperature
  • 2tablespoons unsalted butter —  at room temperature
  • 1/2 cup brown sugar
  • 1teaspoon vanilla extract
  • 1/4teaspoon kosher salt
  • 1/2cup powdered sugar

Fresh apple cake with caramel cream cheese frosting recipe


  1. Preheat oven to 350 degrees
  2. Combine almond flour, baking powder, fine sea salt, cinnamon, erythritol, and stevia in a bowl and stir well.
  3. In a separate larger mixing bowl beat together the eggs, melted butter, vanilla extract, and yoghurt
  4. Mix the dry ingredients with the wet ingredients until well combined.
  5. Evenly measure out the batter into muffin cups with paper liners, you should be able to get approximately six muffins.
  6. Bake for 22-25 minutes, you can use a toothpick to check if the center of the muffin is cooked if you’re not sure.

For an equally delicious desert try our Strawberry Crisp.

Nutritional Info


Fresh apple cake with caramel cream cheese frosting nutritional info

Keto Low Carb Muffins

Keto low carb muffins


If you’re on keto, you probably think that there is no such thing as delicious keto cookies/cakes. With this recipe, I will prove you wrong! These muffins would be THE perfect choice for your breakfast. You will need around 25-30 minutes to prepare and bake these low-carb keto muffins.



  • 1.5 cups almond flour, 165g
  • one tsp baking powder
  • 1/8th tsp fine grain sea salt
  • one tsp cinnamon
  • 1 tbsp erythritol
  • one tsp stevia
  • 2 large eggs
  • 1/4 cup melted butter, 60ml
  • 1/2 tsp vanilla extract
  • 6 tbsp natural yogurt, 90ml

Keto low carb muffins recipe


  1. Preheat oven to 350 degrees
  2. Combine almond flour, baking powder, fine sea salt, cinnamon, erythritol, and stevia in a bowl and stir well.
  3. In a separate larger mixing bowl beat together the eggs, melted butter, vanilla extract, and yoghurt
  4. Mix the dry ingredients with the wet ingredients until well combined.
  5. Evenly measure out the batter into muffin cups with paper liners, you should be able to get approximately six muffins.
  6. Bake for 22-25 minutes, you can use a toothpick to check if the center of the muffin is cooked if you’re not sure.

For an equally delicious dessert try our Apple Carrot Muffins.

Nutritional Info


Keto low carb muffins nutritional info

Monster M&M Cookies


Perfect monster cookies


Monster M&M cookies are perfect for Halloween. They are paleo-friendly, gluten-free and dairy-free! With or without added chocolate – you can mix white and black monster cookies. You can shape the as cookies or bars, whatever you think looks scarier ;). They are very easy to make, your kids will enjoy helping you make it!


  • 1 cup almond flour
  • 1/4 cup tapioca flour
  • 1/2 cup coconut sugar
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1 egg
  • 1/4 cup full fat coconut milk
  • 1/2 cup almond butter (or nut butter of choice)
  • 1 tsp vanilla
  • 1/2 cup M&Ms
  • 1/4 cup chocolate chunks (optional)

Perfect monster cookies recipe


  1. Preheat oven to 350 F
  2. In a bowl, mix together almond flour. tapioca flour, coconut sugar, baking soda, and sea salt and set aside
  3. In a separate bowl, mix together the egg, coconut milk, almond butter, and vanilla until creamy
  4. Slowly pour the flour mixture into the bowl with the almond butter and fold until no flour clumps remain
  5. Fold in the M&Ms and chocolate chunks
  6. Pour batter into an 8X8 baking dish lined with parchment paper or greased with oil and bake for 18 – 24 minutes until the edges turn a golden brown
  7. Let cool before cutting into squares
  8. Store in an airtight container in the fridge for up to a week or 5 days out on the counter

Stay in the fall spirit with our Pumpkin Truffle Bundt Cake with Chocolate Ganache.

Perfect monster cookies nutritional info


Cucumber Tomato Salad

One spectacular side dish can liven up an otherwise mundane menu – Cucumber Tomato Salad. Try out this refreshing side dish made with fresh cucumbers, cherry tomatoes, green peppers and red onions in a special herb dressing. With a splash of crispy baked bacon and a yogurt dressing, it can be served as the main dish, especially during hot summer days. So refreshing and full of nutrients!

If you are on Keto or any other low-carb diet, be sure to check out this recipe (just 5g carbohydrates per serving!)


Preparing and serving time (slicing and cutting): 10-15 minutes

Calories per serving: ~100kcal

Cucumber tomato salad


  • 3 cups sliced cucumbers (remove seeds)
  • 2 cups cherry tomatoes (cut by halves)
  • 1/4 cup red onion thinly sliced
  • 1 green bell pepper cored, seeded and diced
  • 1/4 cup chopped herbs such as parsley, dill, chives or green onion
  • 4 tablespoons olive oil
  • 1 1/2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • salt and pepper to taste
  • 1/4 teaspoon dried oregano


Cucumber tomato salad
Tomato and cucumber salad with red onion, paprika & black pepper


  1. Place the cucumbers, cherry tomatoes, red onion, bell pepper and herbs in a large bowl.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, pepper and oregano.
  3. Pour the dressing over the vegetables. Toss gently to coat. Serve. Enjoy!

You also would like rainbow vegetarian pizza recipe a good looking and tasty summer salad.  If you want to find vegetable soup recipe i recommand to you the Springtime Soupe au Pistou Guest Post from Sarah.