If you have a chance this week, check out the YouTube video with Dr. Stacy Sims: “Unlock the Mystery Around Weight Loss After Menopause.” It may revolutionize the way you think about exercise. It may also give you a new found hope that not all is lost after the age of 40. I hope you enjoy this collection of fall recipes.
Sunday
Brunch: Sausage and Sweet Potato Breakfast Skillet (found at whole kitchen sink.com)
Ingredients: 12-14 oz (1 package) of pre-cooked sausage (I used Pederson’s), sliced, 3 cups diced sweet potatoes, or 2 medium sweet potatoes, 3 cups baby spinach or kale, 1 medium yellow onion, diced, 1 Tbsp minced garlic, 2 Tbsp avocado oil, 2 tsp dried basil, 2 tsp dried oregano, 1 tsp salt, 1/2 tsp pepper, optional (green onion, avocado, parsley or eggs for toppings or garnish).
Instructions: 1. Add oil to a large skillet over medium heat. 2. Once oil is hot, add the diced potatoes and let cook for 5 minutes, stirring occasionally. 3. Add in the diced onion, minced garlic, and spices. 4. Cook an additional 5 minutes until onions are translucent and sweet potatoes are about done, stirring occasionally. 6. Let cook for 2 minutes, then add the spinach. 7. Fold the spinach into a skillet as it wilts down, about 3 minutes. 8. Once the sausage is hot, potatoes are cooked thoroughly and spinach has wilted but is still bright green, remove from heat. Top with any optional garnish and enjoy!
Monday/Wednesday/Friday
Breakfast- Paleo Pumpkin Bread (from downshiftology.com)
Ingredients: 2 cups almond flour, 1/2 cup tapioca flour, 1 1/2 Tbsp pumpkin spice, 1 tsp baking soda, 1/4 tsp salt, 2 large eggs, 1 cup organic pumpkin purée, 1/4 cup butter or coconut oil, 1/3 cup maple syrup, 1 tsp vanilla extract.
Instructions: Preheat your oven to 350 degrees. Grease a loaf pan and line with parchment paper. Add all the ingredients to a mixing bowl and blend together with a hand mixer on medium speed until just combined. Pour the batter into your loaf pan and cook for 50-60 minutes or until a toothpick comes out clean.
Lunch: Paleo Greek Meatballs with Tzatziki (frompaleorunningmomma)
Serve over Greek Salad or riced cauliflower
Ingredients: (Tzatziki sauce) 1 can full fat coconut milk, 3 cloves garlic, 1 medium cucumber peeled, seeded and grated, 2 Tbsp fresh squeezed lemon juice, zest of 1 lemon, 3 Tbsp dill fresh, chopped, 3/4 tsp sea salt, black pepper to taste, 1/2 tsp cumin. (Meatballs). 1 Tbsp olive oil, 1 lb grass fed ground beef, 1/2 lb ground lamb pork, (or use all beef if preferred), 3 Tbsp almond flour, 1 large egg, 1/4 cup red onion grated, 2 cloves garlic minced, zest of 1 lemon grated, juice of 1 lemon about 2 Tbsp, 2 Tbsp fresh parsley minced, 2 Tbsp fresh mint minced, 1 tsp coriander, 1 tsp cumin, 3/4 tsp dried oregano, 3/4 tsp salt, 1/4 tsp ground pepper.
Instructions: (Make the Tzatziki first). 1. Squeeze excess liquid out of the grated cucumber and add to the bowl of a food processor. 2. Discard the liquid part of the coconut milk so you are left with the solid cream, and add that to the processor as well, along with the remaining ingredients. 3. Pulse/process until fully combined- it won’t be completely smooth. Transfer to a bowl or container and refrigerate while you make the meatballs. (For the meatballs). 1. Preheat your oven to 450 degrees and drizzle olive oil on a large baking sheet. 2. Combine all meatball ingredients (except olive oil) well with your hands until fully combined, careful not to overwork the meat. 3. Form mixture into 24 balls and place an inch apart on the baking sheet. Bake in the preheated oven for 15-17 minutes or until browned and cooked through, careful not to over bake. Remove from oven and serve with tzatziki sauce and Greek salad. Store leftovers covered in the refrigerator for up to 4 days. Enjoy!
Dinner: Whole 30 Taco Soup (fromcassidyscraveablecreations.com)
Ingredients: 1 lb ground beef, 2 Tbsp avocado oil, 1 medium onion finely chopped, 1 small green bell pepper finely chopped, 1 clove garlic minced, 1 Tbsp chili powder, 3/4 tsp sea salt, 1 1/2 tsp ground cumin, 1 tsp paprika, 1/2 tsp oregano, 1/2 tsp dill, 1/2 tsp onion powder, 1/2 tsp garlic powder, 1 cup beef broth, 28 oz fire roasted diced tomatoes with liquid, 4 oz chopped green chilies, 1/2 cup coconut cream. (Optional toppings). Fresh avocado slices.
Instructions: 1. Chop up the onion and green pepper. 2. Heat the oil of choice over medium-high heat. Add the onion and bell pepper. Sauté until peppers are soft and onions are translucent, about 5 minutes. 3. Add the beef and brown, breaking apart with a wooden spoon. Once browned, drain off fat if desired. 4. Stir in the remaining ingredients. Taste and adjust seasonings to your liking. Bring to a boil. 5. Reduce heat, cover, and simmer for 20 minutes. Serve hot. 6. Leftovers can be stored covered in a fridge for up to 4 days or in airtight containers in the freezer for up to six months.
Tuesday/Thursday/Saturday
Breakfast: Blueberry Kale Smoothie
Ingredients: 1/2 cup chopped kale, ribs removed, 1/2 cup frozen organic blueberries, 1/4 avocado, 1 tsp almond butter, 3/4 cup apple cider or kefir, 5 ice cubes, 2 tbsp protein powder.
Instructions: place all ingredients in a blender and process until smooth.
Lunch: Festive Blueberry Pomegranate Salad (frombrainwarriorsway.com)
Ingredients: (dressing) 2 Tbsp balsamic vinegar, 1 tsp honey, 1/4 cup olive oil, salt to taste. (salad) 8 cups mixed greens, 1 cucumber, 1/2 cup chopped cashews, 1/2 cup blueberries, 1/2 cup pomegranate seeds, 1/4 cup jicama, 1/2 bell pepper chopped.
Instructions: 1. In a small bowl, mix balsamic vinegar and honey. 2. Slowly whisk in olive oil. Season with salt, Refrigerate until ready to serve.
3. Either place all salad ingredients together in a large salad bowl and toss with dressing, or assemble salad on a platter and drizzle with dressing.
Dinner: Sheet Pan Roasted Salmon & Vegetables (from eatingwell.com…originally appeared in diabetic living magazine)
Ingredients: 1 lb fingerling potatoes, halved lengthwise, 2 Tbsp olive oil, 5 garlic cloves, coarsely chopped, 1/2 tsp sea salt, 1/2 tsp fresh ground pepper, 4- 5 to 6 oz fresh or frozen skinless salmon fillets, 2 medium red, yellow, and/or orange sweet peppers, cut in rings, 2 cups cherry tomatoes, 1 1/2 cups chopped fresh parsley, 1/4 cup pitted Kalamata olives, halved, 1/4 cup finely snipped fresh oregano or 1 Tbsp dried oregano crushed, 1 lemon.
Instructions: 1. Preheat oven to 425 degrees. Place potatoes in a large bowl. Drizzle with 1 Tbsp of the oil and sprinkle with garlic and 1/8 tsp of the salt and pepper; toss to coat. Transfer to a 15×10” pan. 2. Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp of the salt and black pepper. Drizzle with remaining 1 Tbsp oil; toss to coat. 3. Rinse salmon; Sprinkle with remaining 1/4 tsp salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes. 4. Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest. Enjoy!
Deep Roots Wellness 