20(ish)---Green Bean Casserole Dip

Now that Halloween is over we can get going on that holiday menu planning!  If you have a small(ish) family like ours, you may be finding that serving ALL of the traditional dishes just isn't feasible without resulting in a ton of uneaten leftovers.

One of these dishes in our family is the infamous Green Bean Casserole.  While it's delicious, it's no one's favorite, so it often ends up forgotten.

But this year, I want to bring back the love.  In an appetizer form.

And I present to you, the Green Bean Casserole Dip.  All of the fabulous flavors, I promise you.  Just offered before the bird.

Green Bean Casserole Dip
Makes 4 cups

2 tsp butter
8 oz fresh sliced mushrooms
1 Tbsp minced garlic
1/2 yellow onion, chopped
1 tsp sea salt
1/2 tsp ground black pepper
1 1/2 Tbsp soy sauce or liquid aminos
12 oz plain Greek yogurt
8 oz neufchatel cheese (light cream cheese)
3 cups fresh green beans, stemmed and chopped into 1/8" pieces
2 Tbsp fresh chopped parsley
1/2 cup crispy French fried onions (more if you love 'um)

Preheat oven to 350 degrees.  Melt butter in a nonstick skillet over medium high heat.  Add garlic and onions and saute until softened.  Add mushrooms and cook until softened, 3-4 minutes.  Season with salt, pepper, and soy sauce and cook for additional 2-3 minutes.

Transfer mixture to a food processor and chop finely.  Add yogurt and cream cheese and mix until a puree is formed.  Add more salt and pepper to taste, if desired.

In a medium mixing bowl, add chopped green beans, then stir in pureed mixture and parsley.  Transfer mixture to an oven-safe baking dish.  Top with crispy onions.

Bake for 25-30 minutes, or until bubbly.

Serve with melba toast, slices of sourdough, or other crackers of your choice.

80--- High Protein Pumpkin Overnight Oatmeal

I love a high protein, high fiber breakfast.  The sustainable energy keeps me motivated all morning!

This quick and easy breakfast recipe is an easy meal prep that will give you THREE mornings of pumpkin pie deliciousness.

Pro tip: stir in the oats the evening prior to your planned breakfast to keep them from getting "gummy".

High Protein Pumpkin Overnight Oatmeal
Serves 3

1 can pumpkin puree
12 oz plain Greek yogurt (I used nonfat, but feel free to use whatever you like)
2 Tbsp pure maple syrup
2/3 cup unsweetened vanilla almond milk
1/2 cup (4 scoops) vanilla protein powder (link to my favorite here- whey is great, but you can also use plant-based if you like)
1 tsp pumpkin pie spice
1/2 tsp ground cinnamon
1/4 tsp salt
1 1/2 cups old fashioned oats (rolled oats)
3 Tbsp roasted pumpkin seeds

In a medium-sized mixing bowl combine all ingredients EXCEPT for oats and pumpkin seeds.  Whisk until combined.

Pour mixture evenly into three storage containers.  Cover and refrigerate until the night before eating.  

Stir in 1/2 cup oats into each serving 8-12 hours prior to eating.

Just prior to eating, top each serving with 1 Tbsp pumpkin seeds.  

Nutrition info per 1 serving: 405 calories, 8 g fat, 35 g protein, 55 g carbohydrates, 9 g fiber

80--- Apple Pie Protein Bites {Macro- Friendly, Gluten-Free, Dairy-Free, Nut Butter-Free, No Added Sugar}

Tis the season.....for fall flavors, celebrations with friends and family, and for overindulging.  A high protein snack can help curb your cravings and help you control portions at your next meal!

Apple Pie Protein Bites to the rescue. Keep these on hand in your freezer as a quick grab and go snack, made with healthy ingredients and no fillers!

Apple Pie Protein Bites
Makes 18

2 cups old fashioned oats
2/3 cup vanilla whey protein powder (I like Tera's Whey)
1/2 cup buckwheat flour
1 cup applesauce (alternatively, if you have a freezer stash of homemade apple pie filling, give it a whirl in your food processor)
1/2 tsp ground ginger
1/2 tsp ground cinnamon

Combine dry ingredients in a medium bowl.  Add in applesauce and mix well.  

Place the bowl in the refrigerator for 2 hours.

Roll mixture into balls (golf ball sized) and refrigerate.

Store in the refrigerator for up to 5 days OR place on a plate and freeze, then transfer frozen balls to a ziplock bag for freezer storage.

Nutrition info per 1 ball: 89 calories, 1.4 g fat, 8 g protein, 12 g carbohydrates, 2 g fiber

FALL in love with breakfast

Fall is a busy time in our household.  With the start of kindergarten for our daughter, some fun family adventures, and three out of four of our birthdays in September and October, I haven't had a ton of time to devote to recipe development.

But the one thing I always make time for? Breakfast!  I will have a new pumpkin breakfast recipe coming at you soon, as well as some seasonal protein bites.

Until then, here are a few of my favorite fall breakfast recipes..... seasonal and the perfect way to start your day!

Sweet Potato Breakfast Bowl

Carrot Cake Oatmeal

Light Pumpkin Gingerbread

Apple Chai Smoothie

80(ish)--- Chicken BLT Burgers

It's been a while since I've posted a burger recipe on the  blog.  The end of summer seems like the perfect opportunity!

This burger includes some cottage bacon, which is a nice thick, lean cut of bacon.  We can find ours locally, which we LOVE.  If you can't find some at your grocery store, use a Canadian bacon instead.

I topped this burger with sliced homegrown tomatoes (duh), butter lettuce leaves, and a chimichurri blended with some Greek yogurt, then served it on a toasted English muffin.  Yummo!

Chicken BLT Burgers
Makes 5 patties

1 lb lean ground chicken
4 slices cottage bacon, chopped
1/3 cup chopped red onion
2 Tbsp plain bread crumbs
1/2 tsp garlic powder
1/2 tsp dried parsley
1/2 tsp seasoning salt
1/4 tsp ground black pepper

Heat a small nonstick skillet over medium heat.  Add chopped bacon and sauté until slightly crispy.  Remove from pan.  Add chopped onion to the pan and saute until lightly browned.  Remove from heat and allow to cool, along with the bacon, for 15 minutes.

When bacon and onions have cooled slightly, mix with remaining ingredients and form into 5 patties.  

Grill patties over medium heat.  Using nonstick grill mats will prevent the chicken from sticking to your grill grates (if this is an issue for your grill). Flip burgers halfway through cooking or at ~7 minutes.  Check to ensure the patties reach an internal temperature of 160 degrees before removing from the grill.

Nutrition info per 1 patty: 273 calories, 10 g fat, 42 g protein, 5 g carbohydrates

80--- Roasted Tomato Jam

If you're a tomato farmer (gardener) or the friend or family member of one, you're either swimming in these delicious fruits right now, or you're about to be.

Of all of the fantastic things you could make with tomatoes, this one is so delicious and diverse.  My family first used it as a topping for some roasted turkey.  Then I used it as a sandwich topping, a salad dressing, and a dip.  All fantastic!  

If you're into canning, double (or triple) this recipe and store some for those colder winter months when you're craving a bit of summer.

Roasted Tomato Jam
Makes 2 cups

6 large Roma tomatoes (fewer seeds than other varieties)
2 Tbsp minced garlic
1/2 cup chopped red onion
1/2 tsp salt
1/2 tsp smoked paprika
2 Tbsp molasses
3 Tbsp apple cider vinegar
2 tsp olive oil, divided

Preheat oven to 425 degrees.

Slice tomatoes in half, and glaze with 1 tsp olive oil.

Place in the oven for 20 minutes, or until blistered.

In a nonstick skillet, heat remaining 1 tsp olive oil over medium heat.

Add onion and garlic and sauté until lightly golden, ~8-10 minutes.  Transfer to a food processor or blender.

Add tomatoes and remaining ingredients to the food processor or blender and mix until a smooth puree is formed.

Return mixture to the nonstick skillet and heat over medium heat.  Allow to reduce for ~20 minutes, stirring frequently, until thickened to coat the back of a spoon.  Note, the mixture will thicken additionally when chilled. 

Transfer mixture to a container (or multiple containers), cover and refrigerate for at least 2 hours prior to serving.

Nutrition Info per 2 Tbsp: 27 calories, 0.5 g fat, 0.5 g protein, 4 g carbohydrates, 1 g fiber

80--- Thai Corn, Zucchini, and Quinoa Salad

This Thai-inspired side dish is the perfect way to use up some fresh summer produce that is in abundance this time of year! 

Thai Corn, Zucchini, and Quinoa Salad
Serves 6

1 1/2 cups cooked quinoa (I cooked mine in low sodium vegetable broth for a flavor boost)
1 large zucchini, chopped
Kernels from 3 large ears of corn
4 green onions, sliced
2 tsp soy sauce
1/4 cup seasoned rice vinegar
2 limes, juice and zest
2 tsp sesame oil
2 Tbsp chili garlic sauce (Asian aisle)
1/4 cup fresh chopped cilantro
2 tsp minced ginger

Combine all ingredients in a large bowl. Cover and place in the refrigerator for at least one hour, or overnight.

Nutrition info per 1 serving: 137 calories, 4 g protein, 3 g fat, 25 g carbohydrates, 3 g fiber