Kitchari (pronounced kitch-a-ree) is an Ayurvedic recipe, prized as a being nourishing and cleansing for the body. It means “food of the gods” in Sanskrit is a staple comfort food in India.

Jam-packed with nutrients, fiber, and vegetable protein, kitchari is great for when you are recovering from an illness, zapped of energy, or having digestive problems.

It’s very hearty and simple to make. Kitchari would be perfect for making a big batch over the weekend and eating it for lunch throughout the week.

Ingredients

• 1 cup of mung beans, dry
• 10 cups water
• 6-7 cups assorted vegetables (celery, carrots, zucchini, green beans, or broccoli)
• 2 tablespoons ghee or cooking oil (olive, coconut)
• 2 onions, chopped
• 2-inch piece of fresh ginger root, minced
• 3-4 garlic cloves, minced
• 1 heaping teaspoon turmeric
• 1 heaping teaspoon cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon fresh cracked pepper
• 1 cup brown basmati rice
• 1-inch piece kombu
• 1 tablespoon Celtic sea salt or Himalayan pink sea salt

Directions

1. Prep Ahead: Wash the mung beans and soak them in water overnight.
2. In a large stockpot, saute the vegetables in the ghee on medium heat until onions are translucent.
3. Add the rest of the ingredients, except the salt*, bring to a boil. Lower heat, and cook for another 45 to 60 minutes.
4. Stir in the salt at the very end.

Adapted from recipe found in the book, The Way of the Happy Woman

* Some people say that adding the salt when the beans are still uncooked makes them harder to digest. They recommend adding the salt after the beans have been cooked.

Healthy homemade chili with ground sirloin, kidney beans, and tons of veggies topped with corn bread. This chili recipe is so simple and flavorful and although the corn bread takes a little ahead of time prep, it’s super easy to make!

So far none the ingredients mentioned sound very secret do they? What if we told you there are raisins in this chili? Yep, raisins…sounds strange we know, but, Val told us about this idea a while ago and we just had to try it.

The verdict is: winner!

The raisins add the perfect amount of sweetness to offset the heat of the jalapenos. We also added a dark flavorful beer to add more depth, but you can easily leave that out if you prefer. Same with the ground sirloin — that can be omitted as well for a tasty vegetarian feast.

For another chili recipe, check out our “Damn Good” Turkey Chili, from which this recipe is an adaptation and/or for a vegan-twist, you’ve got to see Angela’s Pumpkin Maple Baked Bean Cornbread Casserole (what inspired us to create our own take on chili corn bread casserole).

Corn bread adapted from recipe in The Bread Bakers Apprentice by Peter Reinhart.

Corn Bread Ingredients

• 1 cup (6 oz) coarse cornmeal (also packaged as “polenta”)
• 2 cups (16 oz) low-fat buttermilk
• 1-3/4 cups (8 oz) whole wheat flour
• 1-1/2 tbsp (.75 oz) baking powder
• 1/4 tsp (.05 oz) baking soda
• 1 tsp (.25 oz) salt
• 3 large eggs
• 2 tbsp (1.5 oz) honey
• 2 tbsp (1 oz) unsalted butter, melted
• 2-1/2 cups (16 oz) grilled corn kernels (grilled on the cob separately)

Chili Ingredients

• 1 tsp oil (coconut, macadamia nut, olive)
• 1 medium red onion, diced
• 2 medium carrots, peeled and chopped
• 8 oz button mushrooms, stemmed and roughly chopped
• 1 pound ground sirloin (ground turkey breast, bison, chicken, or omit for vegan)
• 2-1/2 cups kidney beans, soaked
• 3/4 cup raisins
• 1 jalapeno pepper, roasted, seeded and chopped
• 2 cloves roasted garlic, smashed
• 12 oz dark, flavorful beer (optional – we used Stone Brewing Co. Oaked Arrogant Bastard)
• 1 (6 oz) can tomato paste
• 1 (28 oz) can diced tomatoes
• 1 (28 oz) can whole tomatoes
• 1 -1/2 tsp salt
• 1 tsp onion powder
• 2 tbsp chili powder
• 2 tbsp cumin
• 2 tbsp dried Mexican oregano
• 1 tsp sweet paprika
• 1 tsp smoked paprika
• 1/8 tsp ground black pepper
• 1/8 tsp cinnamon
• 1/8 tsp unsweetened cocoa
• 1/8 tsp red pepper flake
• 8 oz sharp cheddar cheese, grated
• cooking spray

Toppings

• Green onion, finely chopped
• Fresh cilantro, leaves or chopped
• Greek yogurt or sour cream

Corn Bread Instructions – Part 1 (the night before)

The night before making the corn bread, soak the cornmeal in the buttermilk. Cover and leave at room temperature overnight.

Chili Instructions

1. In a large heavy pot over medium heat, add oil and then cook onion, carrots, and mushrooms until onions are translucent.
2. Add ground sirloin, stirring and breaking down meat until it has browned.
3. Pour off any liquid.
4. Stir in beans, raisins, jalapeno, garlic, tomato paste, tomatoes, salt, and the rest of the spices.
5. Reduce heat to low, cover and simmer 1-2 hours, until flavors are well blended. Can transfer to a crock pot if you’d like.

Corn Bread Instructions – Part 2

1. Preheat oven to 350 degrees F.
2. In a medium size mixing bowl, sift together the flour, baking powder, baking soda, and salt.
3. In another bowl, lightly beat the eggs.
4. Dissolve the honey into the melted butter and then stir the warm honey-butter mixture into the eggs.
5. Add the honey-butter-egg mixture to the soaked cornmeal mixture.
6. Add the wet mixture to the flour mixture and stir with a large spatula until the ingredients are evenly distributed and the batter is smooth, like the consistency of pancake batter.
7. Stir in the corn kernels.

Assembly Instructions

1. Pour the chili into a 9×13 glass baking dish.
2. Spray the parts of the glass baking dish that are still showing with cooking spray (so the corn bread doesn’t stick).
3. Spread the grated cheddar cheese in a layer over the chili.
4. Pour the corn bread mixture over the chili and cheese, and spread so it is evenly distributed.
5. Bake for about 30 minutes or until the corn bread is firm and springy and a toothpick inserted into the center comes out clean.
6. Allow to cool for 15 minutes before digging in.
7. Serve and garnish with Greek yogurt, finely chopped green onion, and fresh cilantro.

Be sure to check out our recipe page for tons of healthy and simple favorites!

This healthy pumpkin bread recipe is a hybrid of our pumpkin bread recipe(s) and our low-calorie pumpkin bran muffins.

The ingredients for this quick and easy bread include whole wheat for healthiness, low-fat buttermilk for moisture, and dried fruit and honey for sweetzzz (no added sugar).

Great for breakfast or an afternoon snack served with yogurt, or toasted and spread with peanut or pumpkin butter, of course!

Ingredients

• 2 heaping tbsp raisins (25 g)
• 3 prunes, chopped (25 g)
• 2 dates, pitted and chopped (25 g)
• 4 Cal figs, chopped (65 g)
• 1 cup pumpkin puree
• 1 tsp vanilla extract
• 1 tbsp honey
• 1/2 cup low-fat buttermilk
• 1 egg
• 1-1/2 cups whole wheat flour
• 1/2 tsp salt
• 1 tsp cinnamon
• 1 tsp pumpkin spice
• 1/8 tsp fresh ground nutmeg
• 1-1/4 tsp baking soda
• cooking spray

Instructions

1. Preheat oven to 350 degrees F. Coat the inside of a loaf pan with cooking spray.
2. Add the raisins, and the chopped prunes, dates, and figs to your food processor, along with the pumpkin, vanilla extract, honey, buttermilk, and egg and blend until smooth. Pour into a medium size bowl.
3. In a separate bowl, mix together the wheat flour, salt, cinnamon, pumpkin spice, nutmeg, and baking soda.
4. Pour the dry ingredients into the wet, and fold together. Mix only until it is incorporated, so that you don’t over mix.
5. Transfer the mixture to your bread pan and bake for 1 hour, or until a toothpick comes out clean from the middle of the loaf.
6. Cool on a baking rack and store covered (in the frig).

What’s your favorite pumpkin recipe? Share in the comments section below!

[image via LunchBoxBunch]

The leaves have officially started falling and there is a chill in the air, which naturally gets us thinking about heading into the kitchen and whipping up some fall-inspired recipes.

Pumpkin, apples, pears, root vegetables… AHH, the possibilities are endless!

So, in honor of this festive and fun cooking/baking season, we’ve scoured the interwebs, and put together this list of healthy fall recipes that we are excited to make this season.

1. Spiced Squash Pie (Pumpkin Pie) – {gluten-free, dairy-free, vegetarian} A new take on an old favorite, incorporating ground hazelnuts with ground blanched almond flour for the crust. [image via Comfy Belly]

2. Roasted Acorn Squash with Chile-Lime Vinaigrette – {vegan} We would never have thought to match acorn squash with chile-lime. Brilliant!

3. Warm Butternut and Chickpea Salad with Tahini Dressing – {vegan} A colorful salad highlighting our favorite squash. Also, almond butter can be subbed for the tahini for a slightly different twist.

4. Pumpkin Cheesecake with Graham Cracker Crust – {vegetarian} The perfect healthy fix for a cheesecake craving. This recipe could easily be converted to gluten-free by subbing gluten-free graham crackers or almond flour for the crust.

5. Pumpkin Butter Oat Squares with Candied Pecans – {vegan} Utterly drool-worthy. We’ve got to try the apple version as well. [image via OhSheGlows]

6. Scallops with Pumpkin Sauce – {low-carb, paleo} Scallops served with an interesting savory pumpkin sauce, which could also be paired with turkey or pork loin too.

7. High Protein Apple Cinnamon Oatmeal Pancakes – {high-protein} A great portable breakfast. We may add in 1/2 tsp baking powder, use a little less oats, and make 2-4 smaller pancakes rather than one big one.

8. Pumpkin Bread – {gluten-free and non-gluten-free versions, dairy-free, vegetarian} Made with dried fruit and honey instead of sugar, this pumpkin bread is so yummy and satisfying. Our favorite way to eat it is toasted, with a smear of peanut butter.

9. Pasta with Pumpkin, Sausage and Spinach – {high-protein} Turkey sausage plus spinach plus pasta plus pumpkin… we are intrigued. Sounds like comfort food at it’s finest. [image via GreenLiteBites]

10. Pumpkin Spiced Almond Butter – {vegan} We made this recipe last year and it’s as amazing as it sounds. We usually sub coconut oil for the canola oil. [image via EdiblePerspective]

11. Roasted Cauliflower Pumpkin Swirl Dip – {vegan} A savory, slightly sweet dip is infused with flavors of fall: maple, sweet caramelized onion, rich golden organic pumpkin, garlic, cinnamon, pepper and a hint of truffle salt (optional). Looks gourmet but simple to throw together in 30 min or less. [image via LunchBoxBunch]

12. Pumpkin Spice Latte – {vegan, gluten-free} We plan to make ours with almond or regular milk and love the optional dash of cayenne and of course, the REAL PUMPKIN. [image via LunchBoxBunch]

13. Spiced Apple Butter (Crock Pot) – {gluten-free, vegan} “Heaven in a crockpot” sounds about right to us! We plan to sweeten ours with a bit of agave nectar and enjoy it as a topping for oatmeal and Greek yogurt or over crusty whole grain bread. [image via A Full Measure of Happiness]

14. Homemade Sugar-Free Pumpkin Butter- {gluten-free, vegan} One of our own recipes, this is truly a favorite fall-inspired recipe. The cider adds so much great flavor and spice. As with the apple butter, it’s wonderful served over whole grain waffles, protein pancakes, oatmeal, Greek yogurt, vanilla frozen yogurt, or spread on toast.

15. Butternut Squash and Apple Soup – {vegetarian, gluten-free} A combo of TWO fall favorites, plus leeks, carrots, celery, topped with a cider cream. A mug of this soup will be awesome served with a hearty panini sandwich. We’ll sub Greek yogurt for the sour cream, since it’s higher in protein and we prefer the consistency.

16. Fall Stew Baked in a Whole Pumpkin – {vegetarian or vegan, gluten-free} A small pumpkin with a vegetarian stew of peppers, tomatillos, hominy, and cheddar cheese – this would be a filling and a neat vegetarian entree alternative for Thanksgiving. We’ve seen stew-in-a-pumpkin recipes before and have been a bit nervous about the pumpkin iteself not cooking through, so we like Alanna’s tips for ensuring a tasty (and cooked) pumpkin stew feast!

17. Quinoa, Apple, and Walnut Salad with Turkey Sausage and Spicy Apple Vinagrette – {high-protein, gluten-free, dairy-free} Originally from the Gourmet Nutrition cookbook, we’ve been making this salad for years. We love the balance of the spicy vinagrette with the sweetness of the apples and the salty turkey sausage.

18. Apple Pie Oatmeal – {vegan} If you love apple pie, this apple pie inspired oatmeal recipe is a MUST TRY. Life changing, we’re tellin’ ya.

Did we miss something? Share your favorite fall recipes in the comment section below!

Mmm mmm is all we have to say about simple, healthy, and colorful sweet potato hash browns. Serve along with sunnyside up eggs for a satisfying and delicious gluten-free breakfast.

Serves 4

Ingredients

• 1 large sweet potato, wash and dice into small cubes (1/4” square)
• 2 tbsp canola or coconut oil
• 2 cups sweet onion, coarsely chopped
• 1/2 green pepper, coarsely chopped
• 1 whole fresh jalapeño pepper, minced (remove seeds for less heat)
• 2 cloves of roasted garlic (previously roasted)
• 1/4 tsp salt
• 1/4 tsp fresh group pepper
• 1 tsp Italian seasoning

Instructions

Bring large pot of water to a boil and add diced sweet potato. Boil for 5-8 minutes, until potato cubes are cooked through. Drain the water and set the sweet potato cubes aside to dry while you cook the pepper and onions.

Preheat a large cast iron skillet to medium heat. Drizzle 1 tbsp of oil onto the skillet and add the onion and peppers. Stir often and sauté until the onion becomes translucent.

Scrape the mixture onto a plate. Drizzle the skillet with oil again and add the potato cubes, onions, peppers, roasted garlic, salt, pepper, and seasoning, arranging them in a single layer. Continue cooking until the sweet potato, onion, and peppers have browned.

Portion onto a plate and serve.

Combining fresh figs with smoky grilled corn, red onion, thinly sliced radishes, sweet citrus the dressing, all served over a bed of peppery arugula—this is a colorful, quick, and flavorful salad is sure to WOW your taste buds.

Serves 4

Ingredients

For the Citrus Lime Dressing

• 1/2 cup olive oil
• 2 tbsp lime juice
• 1/4 orange, juiced
• 1/4 tsp salt
• 1/8 tsp fresh ground pepper
• 1 tbsp honey
• 1 tsp Mexican oregano

For the Salad

• 6 fresh figs, quartered
• 1/4 cup thinly sliced red onion
• 1/4 cup grilled sweet corn
• 2 radishes, thinly sliced
• 3 handfuls of arugula

Instructions

Whisk together the ingredients for the Citrus Lime Dressing and set aside. [We like to assemble the dressing in a glass jar with a screw top lid, for easy mixing (just shake the jar) and storage of leftovers.]

Assemble all salad ingredients in a large mixing bowl. Toss with 1/3 to 1/2 of the Citrus Lime Dressing, mound on a plate and serve.

For easy to print version, click here.

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Adapted from the Fig and Queso Anejo Salad with Citrus Lime Dressing, created by Chef Jeff Smedstad in his cookbook named after his restaurant in Sedona, called Elote Café.

Wonderful resource for authentic Mexican dishes. We highly recommend this cookbook (and the restaurant)!

This clumpy yet crispy granola is perfect served over Greek yogurt, frozen yogurt, ice cream, or even on it’s own in a bowl of milk. We used honey and maple syrup instead of sugar for sweetening. If you like your granola more clumpy and chewy, you might want to substitute brown sugar for some of the honey.

Ingredients

• 3-1/2 cups rolled oats
• 1/2 cup raw cashews
• 1/2 cup raw pecans
• 1/2 cup raw pumpkin seeds
• 1/4 cup flax seeds
• 1/4 cup chia seeds
• 1/4 cup wheat germ
• 1 tsp cinnamon
• 1/4 tsp pumpkin spice
• 1/4 tsp salt
• 1/2 cup honey
• 1/4 cup maple syrup, grade A
• 2 tbsp macadamia nut (or canola) oil
• 2 tsp vanilla extract
• 1/2 cup dried cherries (no sugar added)
• 1/2 cup dried currants (no sugar added)

Instructions

1. Preheat the oven to 325 degrees F.
2. In a large bowl, stir together the oats, nuts, seeds, wheat germ, cinnamon, pumpkin spice, and salt.
3. In a small pan over low heat, stir together the honey, maple syrup, and oil until warmed through and thinned out. You could also do this in a large measuring cup in the microwave, heating for 30 seconds at a time.
4. Add the vanilla extract to the honey, maple, oil mixture and pour over the oat mixture, stiring to coat evenly. Spread out in an even layer on a cookie sheet.
5. Bake for 20 minutes in the preheated oven, until the oats and nuts are toasted. Immediately after it comes out of the oven, stir in the dried cherries and currants. Using a large spatula, press the granola down onto the sheet pan to flatten (so that it will clump together).
6. Once completely cool, you can then break into bars or crumple into chunky granola. Store in an airtight container at room temperature for up to two weeks or freeze in an airtight ziplock bag.

Be sure to check out our Crumbly Blueberry Almond Granola as well!

These healthy chipotle chicken enchiladas are made with homemade sauce, added veggies (for a fajita flair), and corn tortillas. They’re full of Mexican flavor and wonderful served alongside beans or a simple salad.

makes 8 enchiladas

Ingredients

• 1/2 onion, sliced
• 1/2 red bell pepper, sliced
• 1/2 green bell pepper, sliced
• 8-10 button mushrooms, sliced
• cooking oil spray
• 1 lb boneless, skinless chicken breast, cooked and cubed*
• 15 oz can black beans, drained and rinsed
• small handful (4 sprigs) of fresh cilantro, chopped
• salt and pepper
• Chipotle Enchilada Sauce
• 8 corn tortillas
• cheddar cheese (we use sharp)
• Guacamole
• Greek yogurt or sour cream
• green onions, chopped
• cilantro, garnish

*We boiled the chicken in the leftover chile water.

Instructions

Preheat oven to 350 degrees F.

Heat large saute pan to medium. Lightly spray with cooking oil and saute onion, peppers, and mushrooms until onions are translucent. Add black beans, chicken, cilantro, 1 cup of enchilada sauce, and stir to incorporate. Add salt and pepper to taste.

Add mixture to corn tortilla and place enchiladas fold side down in two 9×9 glass baking dishes, or one large 9×13. Repeat for all 8 tortillas. Top with desired amount of enchilada sauce and cheddar cheese (we use about 6 oz of cheese total).

Bake for 8-10 minutes, or until the cheese is melted.

Serve topped with Greek yogurt or sour cream, guacamole, green onion, and a sprig of cilantro.

Sometimes the best “recipes” are the simplest, aren’t they? The ones that are almost not even a recipe at all, just a few ingredients piled together.

This recipe is a fantastic healthy afternoon snack that keeps a growling tummy at bay due to the slow absorbing casein protein and the little bit of fat from the cottage cheese, combined with the fibrous carbs found in the berries.

Ingredients

• 1/2 cup organic low-fat cottage cheese
• 3/4 cup strawberries, sliced

Instructions

• Pile the strawberries in a small dish.
• Top with cottage cheese.

Nutritional Info

serves 1

• Calories: 138
• Fat: 2.5 g
• Carbs: 13 g
• Protein: 16 g

This smokey chipotle enchilada sauce packs a punch! It’s the perfect balance of spiciness and flavor and it’s also great on eggs, tortilla chips, chicken or anywhere else you would normally use a picante salsa.

makes 3-4 cups of sauce

Ingredients

• 15 oz can of diced tomatoes
• 3 small (or 2 large) dried chipotle chiles*
• 1 dried Guajillo chile*
• 1 dried Cascabel chile*
• 1 Tbsp grated onion
• 1 Tbsp roasted garlic
• 1/2 lime, juiced
• small handful (4 sprigs) of fresh cilantro
• salt and pepper to taste
• 2 cups of water

*If you are not sure where to get the dried chiles check out any local Mexican supermarket, the Mexican section of a well stocked grocery store, or Penzey’s Spices.

Instructions

In a medium skillet (dry – no oil) on medium/low heat, toast the chiles for 3-5 minutes. You are only toasting them until you can smell the chiles “wake up”.

In a medium saucepot bring 2 cups of water to a boil. After the water has just started to boil, remove from heat and pour the water into a bowl. Add the toasted chiles to the bowl of hot water, let sit for 30 mins, or until the chiles are fully reconstituted. They will be flexible and “fleshy” feeling when they are fully reconstituted. Save the chile water if you like, it would be great in soups, chilis, rice or any place you use broth and want some spice/smokiness.

Pour the can of diced tomatoes into a blender along with the roasted garlic, grated onion and chiles. Turn your blender to puree and let run for a minute. Check the consistency, there should be no large chunks, and check for taste. Add salt and pepper here if need be.

Next add the lime juice and the cilantro. Turn the blender onto puree for another minute. Again check the consistency to make sure it is smooth with no big chunks. Also, make any final salt and pepper adjustments.

Transfer to a storage container and refrigerate. The flavors will intensify and meld, so it’s best to let the sauce sit overnight if possible before use.