Fall Eating | Happy Gut

Pumpkin Spice Granola

November 11th 2019

GF DF SF V VG

Serves: 10

In keeping the spirit of fall flavors available, I’ve brought you an irresistible, festive granola recipe.

Thanksgiving Day means pumpkin and pecan pies. But they aren’t exactly gut- or waistline-friendly.

Instead, I’ve used the same flavors with a healthy spin. This recipe doesn’t contain any sort of added sugar or grains that will keep you craving more. Your gut and waistline will thank you.

Try mixing with unsweetened almond milk for the perfect protein, high-fiber breakfast. Add a handful to a savory salad or on top of pumpkin puree for a pumpkin pie mashup!

Ingredients

½ cup almonds, slivered

½ cup unsweetened coconut flakes

½ cup cashews, chopped

1 tbs pumpkin pie spice

2 tbs sunflower seeds

2 tbs sesame seeds

2 tbs pumpkin seeds

1 tbs vanilla extract

½ tsp sea salt

1 tbs pure honey

1 tbs coconut oil, melted

Step 1

Preheat oven to 200 degrees.

Step 2

In a big bowl, mix the nuts and seeds with the sea salt and pumpkin spice.

Step 3

Add the honey, coconut oil and vanilla extract to the bowl of dry ingredients.

Step 4

Line a sheet pan with parchment paper, spread out the granola mixture. Bake for a total of 15-20 minutes. During cooking time, mix 2-3 times.

Step 5

Allow to cool, then store in an airtight container.

Baked Apple Bowl

September 20th 2019

GF DF SF V VG

Serves: 4

Fall is a season that so many people enjoy. Crisp air, seasonal foods, and pumpkin-flavored everything!

Being in the New England area, I particularly enjoy the variety of fresh apples and the different recipes that I can create with them.

This seasonally inspired dessert will be a hit in your household. Most classic fall dishes are loaded with sugar or sweetened with artificial flavors. My baked apple bowl has no added sugar, is free of all grains, and topped with homemade granola.

Ever thought that dessert could be packed with fiber, protein, and healthy fats?!

This dish has gut-friendly benefits and will keep you on track with all the upcoming holiday foods that are so hard to resist. Plus, there is nothing like a warm, delicious dish on a cold fall day.

Granola Ingredients

⅓ cup coconut flakes

½ cup raw pecans, chopped

⅓ cup raisins

½ tsp sea salt

1 tbs cinnamon

1 tbs vanilla extract

2 tbs maple syrup

1 tbs coconut oil, melted

Step 1

Preheat oven to 200 degrees.

Step 2

Mix pecans, coconut flakes, and raisins together with melted coconut oil, maple syrup, sea salt, vanilla, and cinnamon.

Step 3

Bake for 15-20 minutes. Continue to stir while the granola is baking so that it doesn’t burn. Take out of the oven and allow to cool. Then sprinkle on top of the apple.

Baked Apples Ingredients

4 apples, sliced

1 tsp nutmeg

2 tbs almond butter

Step 1

Preheat oven to 350 degrees

Step 2

In a 9 by 13-inch baking dish, place the apple slices. Keep them in the form of an apple as if it were still whole.

Step 3

Sprinkle the apple slices with nutmeg.

Step 4

Allow to bake for 10-15 minutes or until soft.

Step 5

While the apple slices are still warm, drizzle almond butter on them.

Step 6

Transfer each baked apple to a dish, then sprinkle with granola.

Back to School Sloppy Joes

September 8th 2019

GF DF SF

Serves: 4

School is back in session. If you’re like most parents, your priority has shifted from how to occupy the kiddos to how to feed them with a school and activity schedule.

All of a sudden, your meal prep time or any free time can easily vanish. Maintaining a healthy eating routine for yourself and kids can feel like an impossible challenge.

That’s why I’ve got a great dinner on deck for you. This back to school recipe is amazing, takes less than 30 minutes and most definitely kid-approved!

Even if you’re working on gut repair, you can enjoy this meal. Instead of your traditional sloppy joe dinner out of a can with refined grains, you can create a nutrient-dense dish with vegetables, gluten-free options, and most importantly, major flavor.

Ingredients

1 lb of chicken breasts

1 cup canned tomato sauce

1 red bell pepper, chopped

½ tsp chili powder

1 clove garlic

1 small onion, chopped

1 tbs coconut aminos

1 tbs honey

2 tsp dijon mustard

1 tsp apple cider vinegar

Dash red pepper flakes

1 small cucumber, sliced into a matchstick cut

2 tbs olive oil

1 tbs avocado oil

4 cups arugula

4 gluten-free Original Mikey’s Muffins (optional)

Sea salt and pepper

Step 1

In a medium saucepan, boil water and add chicken breasts. Allow the chicken to boil until fully cooked for 15-20 minutes. Once done, allow to cool and shred.

Step 2

Meanwhile, in a skillet over medium heat add avocado oil. Saute onion and red pepper.

Step 3

Add chili powder, garlic, aminos, honey, mustard, vinegar and red pepper flakes to the onion and red pepper.

Step 4

After, add the shredded chicken until the mixture fully coats the chicken.

Step 5

In a large bowl, mix the arugula with olive oil, salt, and pepper. Serve sloppy joe chicken on greens or in a toasted Mikey’s muffin with greens on the side.

Step 6

Add the sliced cucumbers into the sandwich or on the greens.