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Ohhh the Italian wedding soup… I LOVE IT! But… I made it a few months ago and rolled every gosh darn tiny little pain in the booty meatball only for my husband and kids to tell me they don’t like it …

But… at least I got to share with my friend and neighbor Megan! Haha

This recipe is a healthier version of the traditional Italian wedding soup and I loved it!

Enjoy! Xox jen

Italian Wedding Soup

INGREDIENTS:

• 1 1/4 pounds ground turkey or chicken
• 1 large egg
• 1/2 cup grated parmesan cheese, plus the parmesan rind
• 1/4 cup fresh chopped parsley (or 2 tablespoons dried parsley)
• 2 tablespoons chopped fresh oregano (or 2 teaspoons dried oregano)
• 2 teaspoons smoked paprika
• kosher salt and black pepper
• 1/4 cup extra virgin olive oil
• 1 yellow onion, chopped
• 8-12 large cloves of garlic, smashed (use to your taste)
• 6 carrots, chopped
• 4 celery stalks, chopped
• 8-10 cups low sodium chicken broth
• 1 pinch crushed red pepper flakes
• 4-6 cups fresh baby spinach
• juice of 2 lemons (or to taste)
• 1-2 cups dry acini de pepe or orzo pasta, use more for leftovers

STOVE TOP DIRECTIONS:

1. To make the meatballs. Add the chicken, egg, parmesan, parsley, oregano, paprika, and a pinch each of salt and pepper to a bowl. Coat your hands with a bit of olive oil and roll the meat into small, 1-inch size meatballs, placing them on a baking sheet as you work.
2. To make the soup. Heat the olive oil in a large pot over medium heat. When the oil shimmers, add the onion and smashed garlic cloves and cook 5 minutes, until golden. Add the carrots, celery, and a pinch each of salt and pepper. Cook another 5 minutes. Add the broth, reserved parmesan rind, and a pinch of red pepper flakes. Stir in the meatballs. Simmer over medium heat for 15-20 minutes, until the meatballs are cooked through.
3. Stir in the spinach and lemon juice, cooking another 5 minutes. Remove the parmesan rind. Taste and season with salt and pepper.
4. Bring a large pot of salted water to a boil. Cook the pasta according to packaged directions, until al dente. Drain.
5. Divide the pasta among bowls and pour the soup over top. Top each bowl with extra parmesan, if desired.

I’m a sucker for a good fall salad, this is one of my favs!

This cozy fall salad combines baby kale, roasted kabocha squash, dried cranberries, pumpkin seeds, and feta all tossed in a tangy apple cider vinegar dressing.

Guys, it’s delicious!

Enjoy! xo Jen

Harvest Fall Salad

INGREDIENTS:

• 4 cups baby kale
• ½ medium kabocha squash
• 1 teaspoon olive oil
• 2 Tablespoons dried cranberries
• ¼ cup pumpkin-spiced pepitas
• ¼ cup crumbled feta

DRESSING:

• 2 Tablespoons apple cider vinegar
• 1 Tablespoon fresh orange juice
• ¼ cup olive oil
• 1 teaspoon Dijon mustard
• 1 tablespoon garlic minced
• ¼ teaspoon cinnamon
• ½ teaspoon sea salt more if needed
• ¼ teaspoon freshly ground black pepper more if needed

DIRECTIONS:

1. Preheat oven to 375°. Wash the outside of the kabocha squash with warm water. Cut the squash in half and scoop out all the seeds. Cut the squash into 1-inch semicircles. Toss the squash pieces with oil, sprinkle with sea salt, and spread on a roasting pan.
2. Roast the squash for 15 minutes, remove from oven to toss, then roast for another 10-15 minutes, or until tender and golden.
3. While squash is roasting, prepare the dressing by placing all ingredients except the olive oil in a small bowl. Whisk until combined, then slowly whisk in the olive oil. Set aside.
4. To prepare the salads, place a portion of the kale on a plate, top with a portion of cranberries, pepitas, and feta. Add the roasted kabocha slices, drizzle with the desired amount of dressing and serve.

In the cooler months, I’m alllllll about the crock pot! Being able to just dump everything in it and walk away is gold! Plus Its a family crowd pleaser!

This Tuscan chicken was BOMB! So you will definitely have to try it out this week!

Enjoy!

Xo Jen

Crock-Pot Tuscan Chicken

INGREDIENTS:

• 2 Tbsps unrefined coconut oil, or ghee
• 2 lbs. boneless, skinless chicken breasts
• sea salt and ground pepper, to taste
• 1/2 cup chicken bone broth
• 1 Tbsp gluten-free flour, or Arrowroot powder
• 1 (15-ounce) can unsweetened coconut milk
• 6 ounces sun-dried tomatoes, chopped
• 1/2 cup freshly grated Parmesan cheese
• 1 Tbsp dried Italian seasoning
• 1/2 tsp crushed red pepper flakes
• 8 ounces baby spinach leaves

DIRECTIONS:

1. Heat your coconut oil over medium-high heat in a large skillet.
2. Add the chicken to the pan and season with sea salt and pepper.
3. Sear until nicely golden brown on both sides. Roughly break the chicken into large chunks and add it into the crockpot.
4. In a small bowl whisk the broth and flour together really well, and pour it into the skillet where you cooked your chicken.
5. Place the skillet back over medium heat and bring to a gentle simmer to deglaze, stirring constantly.
6. Once this sauce thickens, transfer it to your crockpot, using a good spatula to make sure you get all of it.
7. In a mixing bowl, stir together all remaining ingredients except for the spinach.
8. Pour this mixture over the chicken and stir well to combine everything.
9. Cover and cook on LOW for 3-4 hours or on HIGH for 1.5-2 hours.
10. Once the chicken is done, add in your fresh spinach and stir until wilted.
11. Serve immediately with an extra sprinkle of Parmesan cheese if desired.

My kids LOVE to go apple picking but we were overloaded with apples…

And this recipe was a perfect way to make a nice dent in the bunch!

It is so delicious!!

Enjoy! Xo Jen

Healthier Apple Crisp

Ingredients:

For The Topping:

• 1/3 cup whole wheat pastry flour (I use oat flour)
• 1/2 cup old fashioned rolled oats
• 1/3 cup coconut sugar
• 1/2 cup raw chopped pecans
• 1/4 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/4 cup coconut oil

For The Filling:

• 5-6 medium Honeycrisp or Granny Smith apples, peeled, cored, and very thinly sliced
• 1/3 cup pure maple syrup
• 1 teaspoon cinnamon
• pinch of nutmeg
• 1 tablespoon vanilla extract

Instructions:

1. Preheat oven to 350 degrees F. Generously grease an 8×8 baking pan with nonstick cooking spray. Set aside.
2. To make the topping: Combine the flour, oats, sugar, cinnamon, salt, and pecans in a large bowl until well-combined. Add in the pieces of coconut oil and use your hands to squeeze and combine until the mixture becomes crumbly and resembles wet sand.
3. Once finished, place topping in the fridge and begin making the apple filling.
4. To make the filling: Place apples, maple syrup, cinnamon, nutmeg, and vanilla in a large bowl and toss to combine. Allow it to sit for 5-10 minutes.
5. Take 1/3 cup of the topping mixture and toss with the apple mixture. Place the apple mixture in the prepared pan and sprinkle evenly with topping.
6. Bake the crisp on a baking sheet (just in case the filling bubbles over!) for 45-55 minutes, or until the topping is golden brown and the filling is bubbling. Remove from oven and cool 10 minutes on wire rack. Serve warm with your favorite vanilla ice cream. Makes 9 servings.

One of the best things about the fall is roasted veggies!! For some reason they just taste so much better this time of the year!

This recipe is one of my favorites! I usually make a double batch to have for the week!

Enjoy xo Jen

Roasted Butternut Squash With Apple Cider Vinaigrette 

Ingredients:

• 2 small butternut squash peeled, seeded, and cut into 1/2-inch-thick slices
• 1 medium red onion, cut into wedges
• 3 tbsp. olive oil, divided
• salt
• freshly ground black pepper
• 1 c. apple cider
• 1 1/2 tbsp. whole-grain mustard
• 1 tbsp. red wine vinegar
• 2 tbsp. chopped fresh flat-leaf parsley

Directions:

1. Preheat the oven to 425°F. Toss squash and onion with 2 tablespoons of oil on two rimmed baking sheets. Season with salt and pepper. Roast, rotating pans once, until golden brown and tender, 20 to 25 minutes.
2. Meanwhile, bring cider to a boil in a small saucepan over high heat. Reduce heat to low and gently simmer until liquid has reduced to 3 tablespoons, 12 to 15 minutes.
3. Whisk together mustard, vinegar, reduced cider, and the remaining 1 tablespoon oil in a bowl. Season with salt and pepper. Stir in parsley.
4. Drizzle squash and onion with vinaigrette just before serving.

Ahh… who doesn’t love good old-fashioned homemade French toast?!

Here is my hack to make it a little more nutrient-dense and balanced!

Enjoy! xoxo Coach Jen

Homemade French Toast

Ingredients:

• Eggs and almond milk  for the base
• Cinnamon
• A pinch of sea salt
• Ezekiel bread
• Real Maple syrup
• And fresh fruit as a topper!

Directions:

1. After you assemble your ingredients, mix up the custard. In a large bowl, beat together the eggs, milk, and spices with a pinch of salt. Then, dip in each slice of bread, making sure both sides are fully coated.
2. While you preheat a griddle or nonstick pan, set aside the dipped bread on a plate or baking sheet. This way, the batter has a chance to soak all the way through each slice!
3. Finally, cook! Cook the French toast for 1 to 3 minutes per side over medium-low heat. Slices are ready when they’re nicely golden brown.
4. Top with fresh fruit and a drizzle of pure maple syrup, and enjoy!

Yep!! It’s that easy!!

These salmon tacos are the bomb!!! They are really easy to make and taste delicious and I think they will be a fan favorite in your house!

PS: I cheat and buy the dressing at whole foods!!!

Enjoy!

xo Coach Jen

Salmon Tacos with Avocado Lime Dressing

Ingredients:

• 2 salmon filets
• 1/4 tsp paprika
• 1/4 tsp chili powder
• salt/pepper
• 1 avocado
• 4 corn tortillas
• romaine lettuce 2 leaves
• 1/2 cup shredded purple cabbage
• 1/3 cup beans
• 1/4 cup corn

Instructions:

1. Preheat grill
2. Mix the paprika, chili powder, salt, and pepper in a small bowl.
3. Rub the spices over the salmon filets and grill in aluminum foil for 20 min or so (depends on how you like your salmon, my kids will only eat fully cooked)
4. Cut the avocado into cubes.
5. When salmon has finished baking, top 4 tortillas with lettuce, cabbage, beans, corn, salmon, and drizzle with the avocado lime dressing.
6. Serve and enjoy!

These stuffed red peppers are one of our favorite healthy dinners! They not only look amazing, but they taste delicious and they are pretty easy to put together!

Want to make it a “make-ahead” meal, prep the stuffing part and just assemble the peppers when on whatever night of the week you want to make them!

Enjoy xo Jen

Stuffed Peppers

Ingredients:

• 4 red bell peppers
• Extra-virgin olive oil, for drizzling
• 1½ cups white cheddar cheese
• Avocado slices or guacamole, for serving
• Lime wedges, for serving
• Sea salt and freshly ground black pepper

Filling:

• 1 tablespoon extra-virgin olive oil
• 2 garlic cloves, grated
• 2 jalapeños, diced, more for topping, if desired
• 2 scallions, chopped
• 1 teaspoon lime zest
• 1½ tablespoons lime juice
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1 teaspoon cayenne
• 1 teaspoon sea salt
• ½ cup finely chopped cilantro
• 3 cups cooked white jasmine rice
• 1½ cups cooked black beans, drained and rinsed
• 1½ cups corn kernels

Instructions

1. Preheat the oven to 450°F and line a baking sheet with parchment paper.
2. Slice the peppers in half lengthwise, remove the seeds and membranes, and place on the baking sheet, cut side up. Drizzle with olive oil, salt, and pepper and bake for 10 minutes. Tip out and discard any liquid that pools inside the peppers. Set the peppers aside.
3. Make the filling. In a large bowl, mix together the olive oil, garlic, jalapeños, scallions, lime zest, lime juice, cumin, coriander, cayenne, salt, and cilantro. Fold in the rice, black beans, and corn.
4. Scoop the filling into the pepper halves and top them with the cheese.
5. Broil for 2 to 5 minutes or until the cheese is bubbling and browned. Alternatively, continue baking at 450°F for 10 to 15 minutes until the cheese is melted.

**Vegan version: Skip the cheese! I’ve been eating dairy-free for a bit and skipped the cheese but they are still the bomb! 

I love waking up to overnight oatmeal for breakfast.  It’s simple and easy and makes my mornings run smoother when I can just grab something quick that is already done!

And this Kiwi and Mango Overnight Oat recipe with coconuts is… WOWZA!!!

Drop me a line if you try this recipe or head to my post over on Instagram or Facebook and tell me what your favorite overnight oat recipe is!

Enjoy

xo Jen

Kiwi and Mango Overnight Oats

Ingredients:

• 1/2 cup old fashioned oats (certified GF if needed)
• 1 tablespoon ground flax
• 3/4 cup dairy or almond milk (use slightly less if omitting flax)
• 1 tablespoon chia seeds (optional)
• 1/2 teaspoon vanilla extract
• 1 teaspoon honey (or maple syrup)
• Diced mango
• Diced kiwi
• Diced banana
• Unsweetened shredded/flaked coconut (toasted if desired)

Directions:

1. Combine oats, flax, milk, and optional chia seeds in a mason jar (or bowl). Screw on the lid, and shake (or stir).
2. Add vanilla extract and honey. Stir until mixed in. (If using frozen fruit, add it now).
3. Put the lid back on or cover, and refrigerate overnight (or at least 3-4 hours).
4. When ready to eat, top with diced mango, kiwi, and banana. Sprinkle with shredded coconut and enjoy!

This is one of my favorite summer treats!!

It is sooo simple to make and perfect for those hot days!

And…. The kiddos even love it!!

Tip… You can even add these to Ice-Pop molds for the kids!

Enjoy!

Coach Jen!

Watermelon Lime Sorbet

Ingredients:

• 5 heaping cups cubed watermelon (about 750 grams)
• 3 tablespoons lime juice
• pinch of sea salt

Instructions

1. Place cubed watermelon on a parchment-lined baking sheet or plastic cutting board and freeze for 5 hours, or until frozen.
2. Place lime juice, frozen watermelon*, and sea salt in a Vitamix or high-powered blender or food processor.
3. Blend until watermelon is broken down into shaved ice type consistency.
4. Want to turn these into ice pop for the kids??  Add a little more lime juice, blend more, and pour into ice-pop molds!
5. Enjoy!