Tag: side dish

Herb Roasted Sweet Potatoes

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Sweet potatoes are a regular in my house. They make the perfect side dish.

You can mash them, roast them, bake them and combine them with a variety of herbs or spices. Lately I’ve been on a sweet potato kick as you might notice from my recent recipe post for my Sweet Potato Macro Muffins. 

If you haven’t made these muffins yet, I encourage you to try them out asap. They were sooooo good!

This particular sweet potato dish is perfect with just about any meal. I love to make extra of this dish and serve it with eggs the next morning. Nothing like prepping one dish that can serve multi-purpose!

Sweet potatoes are rich in fiber, vitamin B6 and iron – all good things we need more of, especially the fiber. 

If you’re dealing with any digestive issues or constipation, I highly encourage you to start increasing your vegetable intake as well as getting in more water. I can’t tell you how many of my clients experience complete digestive relief by simply applying these 2 strategies. 

Water and veggies, who knew (and I say that sarcastically!)

If you’re wondering how much water you should be drinking, I like for my clients to aim for half their body weight in ounces. And if you workout regularly and sweat a lot, you’ll probably need a little more than that. 

So let’s get to this simple and delicious recipe. I definitely suggest you make extras – like a lot extra – because when it comes to eating healthy, preparation is key! I can’t tell you how many times having extra cooked veggies in my fridge saved me from gorging on well… not so good things! 

Mixed with eggs, topped on salads, enjoyed as a side – you’ll be grateful for having more of these roasted sweet potatoes in your fridge. 

Enjoy! 😉 

Herb Roasted Sweet Potatoes
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 2 medium sweet potatoes
  2. 1 tsp dried or fresh oregano
  3. 1 tsp dried or fresh rosemary
  4. 1 tsp fresh parsley
  5. 1 tsp chili flakes (optional)
  6. Sea salt and pepper to taste
Instructions
  1. Preheat oven to 375º F. Rinse and scrub sweet potatoes. Leave the skin on.
  2. Line a large baking sheet with parchment paper. Chop sweet potato into 1-2 inch chunks. Place chunks onto baking sheet and add seasonings.
  3. Using your hands, gently mix the sweet potatoes to combine with the seasonings. Roast for
  4. approximately 40 minutes, or until you’ve reached your desired tenderness/crispness.
Notes
  1. * I like to roasted mine without oil. I find they don't get as soggy and have a much better texture.
Holistic Wellness https://holisticwellness.ca/
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The Best Kale Salad You’ll Ever Have!

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I love Kale!

But…not all of my clients get as exited about kale as I do, mainly because they are unsure how to prepare it and use it in recipes.

A lot of people can get turned off by the bitterness of kale. And yes…kale is definitely a bitter leafy green. But the bitterness actually helps to cleanse the liver! How great is that?

Kale is loaded with a ton of essential minerals, vitamins and antioxidants. Plus, it contains vitamin K. A vitamin essential for building your bones and keeping them strong!

In this recipe, I created a deliciously sweet dressing using raw honey. The honey helps to balance out the bitterness. Organic raisins are added for some extra sweetness and texture and heart healthy creamy pine nuts add delicious flavour and balance.

This recipe is SO easy to prepare and requires minimal ingredients. Its become a weekly staple in my house. In fact, I crave this salad frequently.

Hope you enjoy it as much as I do!

Watch my quick video as I show you how to prepare it.

Ingredients:
Salad:
1 large bunch black kale, washed and de-stemmed and broken up into pieces
1/4 cup pine nuts
1/3 cup thompson raisins
1/4 cup grated parmesan cheese

Dressing:
3-4 tbsp olive oil
1 tbsp raw honey
Juice of 1 lemon

Directions:
Mix dressing ingredients in a bowl using a whisk. The honey is quite sticky, so it may require a few minutes of stirring and whisking.
Add all salad ingredients to a large bowl and add in dressing. Allow salad to sit for 5-10 minutes to allow the kale to slightly wilt and absorb the dressing.

 

Hail to the Kale 🙂

Enjoy!

Samantha xoxo

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Festive Cranberry Quinoa Salad

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Nothing beats a delicious and healthy side dish that is easy to prepare and is full of fall flavours!

This simple and elegant quinoa salad makes a great main dish or served along side chicken, fish or a holiday roasted turkey!

In this quick video below, I show you how to easily prepare this dish!

Enjoy!

Recipe

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup chopped celery
  • 1 bunch chopped green onion
  • 1/3 cup chopped pecans
  • 1/3 cup pumpkin seeds
  • 1/3 cups dried cranberries
  • Mustard greens
  • Chopped parsley

Dressing Ingredients

  • Juice of 1 lemon
  • 3 tbp olive oil
  • 1 crushed garlic clove
  • Herbs of choice (I used oregano)

Add all ingredients to cooled and cooked quinoa. Add dressing and mix well.

Enjoy!

Health & Abundance,

Samantha 🙂

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A Note on Fat and Why You NEED to Make THIS Bacon recipe!

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Bacon is good!

I’m sure you never thought you’d hear a nutritionist say that!?

Now you know I’m all about quality. When I say bacon, I don’t mean the generic kind you buy at just any grocery store that is loaded with nitrates and sodium.

I’m talking bacon that is free of all chemicals, preservatives, pesticides and herbicides. That kinda bacon. Go get your hands on that kinda bacon and get to cooking up this delicious recipe!

You will love the blend of salty and sweet in this delicious mix! Fall provides us with such an array of amazing, nutrient rich vegetables and not to mention, a variety of incredibly tasty apples. This recipe helps you utilize all that goodness into one pot!

I served this up with some roasted chicken thighs for a delicious and nutritious dinner.

Now…a quick note on bacon, and fat! You see, our bodies NEED fat. I don’t advise eating bacon everyday, as it is a saturated fat but still a GOOD fat as saturated is NOT the enemy! Fat and ‘high’ cholesterol foods, such as eggs, are needed for hormone development, cell membranes and most importantly, your brain!

In the paleolithic era, dating back tens of thousands of years ago (caveman styles), their diets were comprised of 75% fat (from fatty fish, meats, wild vegetables, eggs, nuts, seeds), whereas today, our fat intake is a mere 20%! Thats a huge difference.

Fatty fish and fish oil, coconut oil, hemp seeds or hemp oil, nuts, seeds, grass fed meats and grass fed butter; these are all superior choices of fat! I highly encourage you to include them in your diet.

Now…let’s eat some bacon! (although the picture may not do this recipe justice, I swear it’s delicious!)

Roasted Root Veggies with Apple and Bacon
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Ingredients
  1. 3 slices organic nitrate-free bacon
  2. 3-4 cups Brussel sprouts, cut into 4
  3. 1 medium sweet potato, diced and skin left on
  4. 1 apple, diced (I used a fuji apple)
  5. 1 tsp dried oregano
  6. 1 tsp dried rosemary
  7. 1 tsp chili flakes
  8. sea salt and fresh ground pepper
Instructions
  1. Preheat oven to 400 degrees.
  2. In a large cast iron pan, cook bacon slices over medium-high heat. Once bacon is cooked, set aside. Reserve grease.
  3. In the same skillet over medium-high heat, sauté sweet potato for 5 minutes in bacon grease. Transfer sweet potato to a large baking dish, add in chopped brussel sprouts, sprinkle with dried herbs, chili flakes, sea salt and pepper and roast for 25-35 minutes, until sprouts are slightly golden.
  4. About 10-15 minutes into roasting, add in chopped apple. Make sure not to overcook. In the last minute, dice bacon and stir into pan. Season with additional salt and pepper if necessary.
  5. *Alternatively, if your cast iron pan is large enough, you can add your brussel sprouts to the pan and roasted them with the sweet potato in the oven.
  6. Serve immediately on it’s own or along the side of a main dish.
Holistic Wellness https://holisticwellness.ca/

*recipe inspired by multiplydelicious.com

 

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