Butternut Squash + Kale Salad

Butternut Squash + Kale Salad

I jumped on the kale trend a long time ago. I enjoy the coarse texture, it’s a green that actually fills me up. But I also know that a lot of people don’t necessarily love it. I personally think that’s because they haven’t had it prepared the right way, but to each his own. 😉

Kale is so nutritious and packed with vitamin C, iron, vitamin K, calcium…the list goes on. It is the superfood of superfoods so if you can add it to your weekly meal plan, your immune system will thank you. Add it to soups, eat it in a salad, and throw it in your smoothie. Just be sure to devein your kale first, which means you cut the thick stem out and just enjoy the leaves.

I made this Butternut Squash + Kale Salad for Thanksgiving and everyone loved it. Even my brother in law, who isn’t the biggest veggie lover, loved it! The butternut squash gives this kale salad a nice warm and starchy quality, and the acidity of the shallot and Dijon vinaigrette is my favorite. Add some high quality protein to this salad and you’ve got yourself a meal!

Butternut Squash + Kale Salad

Prep Time: 45 minutes

Cook Time: 30 minutes

Total Time: 1 hour, 15 minutes

Category: Salad

Butternut Squash + Kale Salad

This butternut squash and kale salad is the perfect fall or winter salad. It’s packed with nutrients and is so tasty served warm or at room temperature.

Ingredients

    For the Salad:
  • 1 large head kale, deveined and chopped
  • 1 large butternut squash, skinned and coarsely chopped
  • 2 tablespoons olive oil
  • cooking spray
  • salt + pepper
    For the Dressing:
  • 1 shallot, minced
  • 1/4 c balsamic or white wine vinegar
  • 1/4 c extra virgin olive oil
  • 2 tablesoons coarsely ground dijon mustard
  • Salt + pepper to taste

Instructions

  1. Preheat your oven to 425 degrees.
  2. While the oven is pre heating, start prepping your veggies. Peel, seed, and coarsely chop the butternut squash into 1 inch chunks.
  3. Line a baking sheet with aluminum foil and spray with cooking spray.
  4. Toss the butternut squash in two tablespoons of olive oil and lay flat on the baking sheet.
  5. Sprinkle with salt and pepper and bake for 30 minutes, flipping once midway through.
  6. After 30 minutes, shut the oven off but leave the squash in the hot oven for an additional ten minutes so that the squash dries out a bit. I also like to broil the squash for a few minutes so it gets a little crispy, but that’s optional.
  7. While the squash is baking, devein and chop the kale and prep the dressing.
  8. Combine all dressing ingredients and whisk to combine.
  9. Toss salad with dressing and then toss in the roasted squash.
  10. Enjoy warm or at room temperature!
https://www.wholehealthywell.com/2019/01/10/butternut-squash-kale-salad/
Roasted Butternut Squash Soup

Roasted Butternut Squash Soup

There’s something about roasted veggies that screams fall and makes me feel so cozy and content. I also think that roasting vegetables brings out such an earthy quality and really showcases their delicious flavors in my favorite way. This roasted butternut squash soup is simple and easy to make and only has 6 ingredients in it (not including the salt and pepper). Kid and husband approved, so I hope you enjoy it too!

I blended up my soup with an immersion blender right in the pot that it simmered in but if you don’t have one of those you can also blend it up in a blender that can withstand high heat. Something else to note is that the soup may be thin and runny at first, depending on how large your squash is. The longer it simmers over low heat the thicker and creamier it will become. This soup makes great leftovers because the flavors become bolder over time.

If you have dietary sensitivities or are following a protocol, this soup is vegan, gluten free, dairy free, and paleo approved…but most importantly DELICIOUS! 😉

Roasted Butternut Squash Soup

Category: Recipes

Roasted Butternut Squash Soup

Ingredients

  • 1 large butternut squash, peeled and coarsely chopped
  • 1 large shallot, chopped
  • 4 cloves garlic, minced
  • 3 tablespoons olive oil, divided
  • 3 cups broth of choice, beef, chicken or veggie
  • 1 can light coconut milk
  • salt + pepper to taste

Instructions

  1. Preheat oven to 400 degrees.
  2. Line a baking tray with aluminum foil for easy clean up.
  3. In a large bowl, combine the chopped butternut squash with two tablespoons of olive oil and salt and pepper to taste.
  4. Thoroughly toss so that the squash is completely coated in the oil.
  5. Arrange squash in a single layer, on the baking tray, being careful not to overcrowd.
  6. Roast squash for 30 minutes, flipping over half way through.
  7. While the butternut squash is roasting, heat up the remaining tablespoon of olive oil in a large soup pot over medium heat.
  8. Sautee shallots and garlic over medium heat until soft and fragrant.
  9. Add the roasted butternut squash and broth to your pot and bring to a boil.
  10. Lower heat and simmer for 20 minutes.
  11. Add coconut milk to the simmering soup mixture and blend well with an immersion blender or a traditional blender.
  12. Enjoy hot off the stove.
https://www.wholehealthywell.com/2018/11/12/roasted-butternut-squash-soup/

Mini Banana Chocolate Chip Muffins, Gluten free Dairy free

Mini Banana Chocolate Chip Muffins, Gluten free Dairy free

This week has been slow paced and relaxed which is a really nice change of pace for us. Cole has been traveling most of the week and I’ve just taken things off of my plate that weren’t necessary so that I could feel calm while taking care of the girls solo and keeping up with their activities. It’ll be nice to get back into the routine while having Daddy around but I’d say we’ve held down the fort pretty well, just us girls. 🙂

I haven’t cooked much this week but I did whip up these mini muffins today so that we can have a healthy sweet treat to enjoy throughout the week. I love mini muffins! They’re cute and little, and fit nicely into lunch boxes for the girls. I also really like to taste something sweet after I’ve had a savory meal so having a little healthy treat close by is quite convenient.

These muffins are naturally sweetened by ripe bananas but you could add a tablespoon of honey if you are wanting a sweeter treat, totally optional though. I also added pecans to this batch but you can add any nut you like or none at all really. I’m already picturing an afternoon cup of tea tomorrow with a couple of these babies, yum!! I hope you enjoy friends! Xo

Mini Banana Chocolate Chip Muffins, Gluten free Dairy free

Category: Recipes

Mini Banana Chocolate Chip Muffins, Gluten free Dairy free

Ingredients

  • 3 ripe bananas, mashed
  • 3 eggs at room temp
  • 1/3 cup almond butter
  • 3 tablespoons coconut oil, melted
  • 1 teaspoon vanilla
  • 1/2 teaspoon apple cider vinegar
  • 1 tablespoon honey, optional
  • 1/2 cup coconut flour
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/4 cup mini chocolate chips
  • 1/4 cup walnuts or pecans, optional
  • Cooking/baking spray
  • Makes 3 dozen mini muffins

Instructions

  1. Preheat oven to 375 degrees.
  2. Spray muffin tins with baking spray.
  3. Combine all wet ingredients into a large bowl and mix well.
  4. Add coconut flour, baking powder, and cinnamon to the bowl and combine with wet ingredients.
  5. Once batter is well combined, mix in chocolate chips and nuts.
  6. Using a tablespoon, divide batter evenly into muffin tins.
  7. Bake for 15 minutes.
https://www.wholehealthywell.com/2018/10/29/mini-banana-chocolate-chip-muffins-gluten-free-dairy-free/

Kale + Turkey Meatball Soup

Kale + Turkey Meatball Soup

The temperature dropped here in Charlotte this week and it finally feels like fall. Yay! This obviously means that soup goes back on the weekly rotation and this kale + turkey meatball soup is one of the best. I wouldn’t say that anyone in our house is as big a fan of kale as me, however everyone, even Eva, the pickiest of the bunch, loves this soup. Throw some parmesan cheese on top and serve it up with a warm baguette. Or, if you’re anything like me and have some food intolerances, serve this up with a side of gluten free avocado toast. Yum!!! I hope you and your family enjoy this one as much as we do, and don’t forget to tag me @wholehealthywell if you post about it! Xo

Kale + Turkey Meatball Soup

Category: Recipes

Kale + Turkey Meatball Soup

Ingredients

    For the Meatballs:
  • 1 lb ground turkey
  • 1 egg, whisked
  • 3 tablespoons gluten free panko (or regular)
  • 2 tablespoons dried herbs (basil, parsley, oregano)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 2 tablespoons extra virgin olive oil (to coat your pan)
    For the Soup:
  • 2 tablespoons extra virgin olive oil
  • 1 onion, chopped
  • 4 large carrots, peeled and diced
  • 3 stalks celery, diced
  • 2 cloves garlic, minced
  • 2 bay leaves
  • 8 cups broth (veggie, chicken, or bone broth)
  • 1 bunch of kale, deveined and chopped
  • salt + pepper to taste
  • crushed red pepper to taste

Instructions

  1. In a large bowl, combine whisked eggs with ground turkey and remaining ingredients through black pepper.
  2. Combine ingredients well with your hands and form small meatballs, about 1 and a half inches in diameter. You will end up with 2-3 dozen meatballs.
  3. Warm up two tablespoons olive oil in a large sauté pan and gently pan fry meatballs until golden brown, rotating every 3 minutes or so.
  4. Remove from pan.
  5. In a large soup pot, heat up two tablespoons olive oil over medium heat.
  6. Add onion, carrots, celery, and garlic to the pot and sauté for 5-10 minutes or until beginning to soften.
  7. Add bay leaves and broth and bring to a boil.
  8. Simmer for 15 minutes, uncovered.
  9. Add kale and turkey meatballs to your pot and cook for 5-10 minutes, until kale is wilted.
  10. Adjust seasoning to your liking with salt and pepper and serve hot. Top with crushed red pepper and parmesan cheese if you like. Enjoy!!
https://www.wholehealthywell.com/2018/10/15/kale-turkey-meatball-soup/

This recipe is adapted from The Savory Lotus. 

Kale & Quinoa Chicken Salad

Kale & Quinoa Chicken Salad

“I’m not a food blogger, so I probably won’t focus on posting recipes too often,” I tell Cole in the kitchen last week. He’s so used to the constant changes and shifts that I verbalize, he’s learned to just hold space for me because I’m probably not going to take his advice anyway. Not that he doesn’t have great advice, but I like to figure things out on my own, through my own experiences, mistakes, etc. Within minutes, I’m whipping up a salad for dinner that comes out so delicious, I pick up the camera and starting shooting. This is going on the blog, this needs to be shared! LOL! I’m still finding my way out here, trying to figure out what you guys really enjoy and want more of. Is it the personal stories, healthy living tips, recipes, mental health conversation? I think I’ll include a little bit of anything that can help you improve the quality of your life on any level.

Anyway, this chicken salad came out so so good and was dinner last Tuesday, and lunch and breakfast for me more than a few times throughout the week. I’m such a creature of habit that when I find something to eat that I love and it’s healthy, I eat it until I get tired of it or it’s gone, whichever comes first. The recipe below makes for a HUGE salad, so this would be a great option for a party or meal prep for the coming week. I hope you enjoy it and if you make it please post a photo and tag me on social media. I’d love to hear what you think!

Kale & Quinoa Chicken Salad

Category: Recipes

Kale & Quinoa Chicken Salad

Ingredients

  • 1 large rotisserie chicken, shredded or chopped
  • 1 cup rinsed quinoa
  • 2 cups water
    Salad:
  • 1 large bunch kale, ribs removed, leaves finely chopped or shredded
  • 4 carrots, roughly chopped
  • 4 ribs celery, chopped
  • 2 cups shredded green cabbage
  • 1/2 cup sliced almonds, lightly toasted
  • Cooking spray
  • Fine sea salt
    Dressing:
  • 1/2 cup extra virgin olive oil
  • 1 large clove garlic, minced
  • 2 tablespoons lemon juice, from 1 lemon
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • 4 teaspoons whole grain mustard
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground black pepper

Instructions

  1. Boil 2 cups of water in a medium saucepan. Add quinoa, stir and cover with a tight fitting lid. Reduce heat to low and simmer for 15 minutes. Fluff with a fork and remove from heat.
  2. While quinoa is cooking, prepare and mix all salad ingredients.
  3. In a small pan, coated with cooking spray, lightly toast sliced almonds.
  4. Whisk together all dressing ingredients.
  5. Add shredded chicken, warm quinoa, toasted almonds, and vinaigrette to salad. Toss and enjoy!!
https://www.wholehealthywell.com/2018/10/01/kale-quinoa-chicken-salad/

Best Paleo Banana Waffles

Best Paleo Banana Waffles

Every now and then Cole will whip up a batch of waffles and my mouth waters while I stare at them like a creep. Since I don’t eat gluten or dairy on a regular basis I need a good waffle recipe that I can make and love to keep my jealousy pangs at bay. I played around with some ingredients and bingo!! Look no further…

These Paleo Banana Waffles are something delightful. They’re fluffy, moist, and naturally sweetened from ripe bananas. This recipe is filled with simple whole ingredients, and takes about ten minutes to whip up. I typically double this recipe and cook all the waffles up at once on a Saturday afternoon. I’ll keep enough stored in a large freezer bag in the fridge, and freeze another batch for another week. To reheat the waffles, I lightly broil them in the oven so they crisp up a bit. Top these babies with fresh strawberries and some pure maple syrup and you are in for a real treat my friend! Gluten free waffles have never tasted so good! 🙂


 

 

Best Paleo Banana Waffles

Category: Recipes

Best Paleo Banana Waffles

Ingredients

  • 2 ripe bananas
  • 4 eggs
  • 1/2 c coconut flour
  • 1/4 c almond or coconut milk
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/4 tsp salt

Instructions

  1. Plug in and preheat a waffle iron.
  2. In a large bowl, mash the bananas up with a fork.
  3. Add eggs, vanilla, and almond milk to the large bowl and combine with the bananas.
  4. Add all dry ingredients and mix well to combine. The batter will be thick and lumpy.
  5. Spray your waffle iron with cooking spray.
  6. Pour a large soup ladle full of your mixture, or about 1/3 cup, onto the waffle iron and wait until the little red light goes off :). Enjoy with some topped fresh fruit and a drizzle of maple syrup. Yum!
https://www.wholehealthywell.com/2018/09/16/best-paleo-banana-waffles/

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