Category: Delicious Made Easy

• Carontenoids and flavonoids-2 superstar antioxidants which protect cells against oxidative damage by free radicals in the body.
• Omega-3 fatty acids which help to regulate the body’s inflammatory process.
• Vitamin C-water-soluble antioxidant serves many vital functions in the body’s cells.
• High in Vitamin K- kale contains a huge dose of potassium which is vital for production of proteins that strengthen bone composition! Vitamin K (potassium) also prevents calcium build-up which can lead to cardiovascular diseases, stroke, and atherosclerosis.
• Cholesterol lowering-kale can help lower cholesterol and increase the ratio of healthy cholesterol
• Fiber- which helps you feel fuller longer and basically helps 

Directions:

1. Turn on stove add a little bit of olive oil to the pot
2. Dice onions and garlic and add to the heated pot with the red pepper flakes and stir. Once translucent turn heat down.
3.  Chop celery and carrots and zucchini and add to the pot and stir occasionally.
4. Add, parsley, rosemary, oregano, and stir into pot.
5. Add cooked chicken sausage to the pot.  If Sausage is not cooked, cook in separate pan.  Then add it to the pot.
6. At this point you can add shredded Parmesan cheese
7. Once carrots are almost cooked start adding your chicken broth
8. Add sliced mushrooms and chopped kale to the soup and keep soup on low heat
9. Stir in Cannellini beans and add salt and pepper and additional parmesan cheese. Taste for any additional seasonings.

**To make sure it’s gluten free make sure sausage and broth are gluten free.

Ingredients:

• 1 pound of Organic lean beef
• 2-3 cloves of garlic
• 1/2 to 1 small onion
• 1  28oz. can of organic diced tomatoes
• Edamame noodles or regular noodles (the amount will vary)
• 1 bag of Brussels sprouts
• 1 Teaspoon dried basil, oregano and parsley (if you have fresh herbs that will work too)

Directions:

1. Dice onions. Add some olive oil to the bottom of the pan and put diced onions on heated pan.  Then add your chopped garlic on top of the onions (this is done so the garlic doesn’t over cook and burn). By adding olive oil you are adding a little bit of (healthy) fat this helps to prevent the meat from sticking and burning in the pan.
2. Once onions are translucent add your ground beef  and make sure it is thoroughly cooked
3. Add can of diced tomatoes and add the basil, oregano, and parsley
4. Season with salt and pepper
5. In a pot add your water to the pot to cook your noodles.

Optional:
For this meal I paired the spaghetti with caramelized Brussels Sprouts.

1. Rinse and chop ends of the Brussels Sprouts
2. In the same pan or a separate pan add some olive oil to the bottom
   Add Brussels Sprouts to the pan and make sure they are evenly distributed on the bottom of the pan to cook evenly.
3. I like when the Brussels Sprouts begin to caramelize which really brings out the delicate sweetness. Make sure to cook them until they are browned not burnt so stirring every 10 minutes can help avoid any catastrophe!

Enjoy!!

Pumpkin Health Benefits:

• High in Carotenoids, specifically beta-carotene (which gives pumpkins their distinct orange color) is converted to Vitamin A.
  • Carotenoids help your skin, teeth, eyes, and skeletal tissues just to name a few.
  • Carotenoids are powerful antioxidants that can help prevent against certain types of cancers. 
  • Carotenoids can help protect against heart disease.
  • Carotenoids help boost the immune system
• High in Fiber
• Low in Calories

Recipe Ingredients:

• 1/5 c. dates pitted
• 1 c. pecans
• 2 teaspoons vanilla extract
• Pinch of sea salt
• 1/5 c. cashews soaked in water overnight in refrigerator
• 1/3 c. coconut sugar or maple syrup
• ½ – ¾ c. unsweetened pumpkin puree1 teaspoon pumpkin pie spice

Directions:

• In a blender or food processor pulse dates, pecans, sea salt and vanilla extract.  
• Place parchment paper in 8 inch square casserole dish.
• Transfer mixture into an 8-inch square casserole dish. With your hands press mixture together and down towards the dish so that the ingredients stick together, this layer will be the “crust”.
• Next, in a food processor or blender combine raw cashews that have soaked in water overnight (or at least for 1 hour) with coconut sugar or maple syrup, pumpkin puree, and pumpkin pie spice.
• Spread this mixture as a second layer on top of the date and pecan crust. Lastly, add a sprinkling of crushed pecans on top.
• Place dish in the freezer to set overnight. Store in the freezer.

Enjoy!