Pumpkin Touchdown Chili

Pumpkin Touchdown Chili

Every time I make this recipe I get a little blast from the past, to the first time I went on live TV.  It was one of our first cold days of the season so it felt like it was about 20 degrees outside.  We got the brilliant idea to feature our cooking demo outside, and I of course had to look the part so no coats were allowed. They also positioned us behind our “Wellness Bus” so there is a not-so-subtle purring of the engine in the background that I felt I had to scream over. It was pretty memorable. Don’t worry it’s archived to be able to look back on forever.

I decided to dust off this recipe recently when we were without a kitchen for a few weeks. I was so sick of take out and convenience food and this vegetarian chili was the perfect solution. The only downside was that I had to wash my slow cooker in my bathroom sink… it was rough, but so worth it. The pumpkin and cinnamon combination adds richness that you never knew you were missing in chili.  If you are tempted to skip out on the apple cider vinegar, then don’t blame me, because it rounds out the chili for flavor perfection.

If you are a meat lover I can pretty much guarantee you won’t miss it in this dish, but you can of course add any favorite meat or even double the recipe to make room for extra friends. Prepare a batch of Pumpkin Touchdown Chili for the BIG GAME. It will bring you comfort no matter what the outcome of the game.

Pumpkin Touchdown Chili
Print Recipe
Pumpkin adds richness to this comforting meal.
Pumpkin Touchdown Chili
Print Recipe
Pumpkin adds richness to this comforting meal.
Ingredients
Servings:
Instructions
  1. In a large saucepan over medium-high heat, add olive oil. Add onion and sauté for 2-3 minutes, until it becomes translucent. Add garlic and continue to cook for another 2 minutes.
  2. Add black beans, tomatoes, pumpkin, cinnamon, mexicorn, chipotle pepper, 2 tablespoons reserved Adobo sauce. Stir together until well combined. Add the vegetable broth.
  3. Bring chili to a boil, then reduce to a simmer and cover. Let simmer for 60-90 minutes, stirring occasionally. Add apple cider vinegar. Season with salt to tastes. Serve hot.
Share this Recipe

How to get your family to eat vegetables at breakfast

How to get your family to eat vegetables at breakfast

Disclosure: This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone.  #CollectiveBias #NatureMadeHeartHealth

If you are the parent of a picky eater (or just a toddler in general), it may feel like you are always having to say no.

“No, we aren’t having cookies for breakfast, no, we aren’t only eating cottage cheese today;” my personal favorite, “no, you may not have your 57th (or whatever number were are on)  applesauce go-go-squeeze of the day.”

All of these are real conversations I’ve had with my picky eater. I’ve found that it is much easier to not focus on the things she can’t or shouldn’t have, but on what she can have. (I still haven’t crossed the line of a cookie for breakfast, but really is a Pop Tart much better than a cookie?)

Breakfast always seems to be the struggle for us, my daughter is an early riser and she usually wakes up with 3 words coming out of her mouth, “Mommy I’m Hungry.” So I decided to share today tips for how you can increase your family’s fruit and vegetable intake at breakfast.

 

  1. ADD A VEGGIE TO YOUR EGGS

This may seem like the most obvious one but remember how I talked about my little one being an early riser? Well, I don’t have time to make eggs usually before she wakes up. My favorite hack for this is to make eggs in a muffin tin with a chopped up veggie and cook them. Then I can refrigerate them and they only need to be microwaved for a few seconds to be warmed and she can  have a nutritious breakfast. Here is my recipe for muffin tin eggs:

Muffin Tin Eggs

https://www.instagram.com/p/BB2ehA1CN0G/?taken-by=thekcdietitian

Here are a few other ways to add vegetables to your eggs:

5 minute egg bake  (Muscle and Manna, Josten Fish, RD)

Thanksgiving Breakfast Frittata  (The Foodie Dietitian, Kara Lydon, RD)

Veggie Quiche Patties  (Liz’s Healthy Table, Liz Weiss, RD)

Skipping the eggs? Try this Tofu Scramble  (Chef Catherine Brown, Organic Grower, Culinary Nutritionist)

2. DRINK YOUR VEGGIES

When I’m talking about drinking your veggies, I’m not just talking about making a smoothie. If you have a child that likes to drink juice but not the thick texture of a smoothie, try this quick hack:  blend carrots into already prepared orange juice. It’s not really a smoothie but, if you have juice drinkers it can be a great way to get in a vegetable. Smoothies can be a great way to get all sorts of veggies in. Whatever smoothie you choose try putting it in a dark colored glass with a lid. It’s a simple thing, but if you are trying to squeeze in a green or dark colored veggie they are more likely to try it and decide they like it before their eyes fool them.

More great veggie-filled  smoothie recipes to try:

Wicked Witch Green Smoothie 

Apple Cider Green Smoothie (Josten Fish, Muscle and Manna)

3. ADD THEM TO QUICK BREADS AND PANCAKES

Pancakes and other quick breads that are a common staple on our breakfast table are another great way to sneak in a veggie. This goes beyond the traditional pumpkin bread. Our favorite is to put sweet potatoes in our waffles. I make a batch of them, and  freeze them,  then I can just pop them in the toaster on the morning I want to eat them. My daughter actually loves to have them anytime of day and I know she is getting a great orange veggie.

4. MIX THEM INTO HOT CEREALS

I saved the best for last. Oatmeal and other hot cereals are a great place to add in veggies, either pureed or my personal favorite is shredded carrots. Since picky eaters often dislike textures, I usually add a pureed veggie to the base of the cereal and then add shredded, so if they pick around the shredded they don’t know that they are still getting some goodness. You can also sub out half of the oats in oatmeal with riced cauliflower and prepare it with the oats like normal, no one will even know that half of the oats are actually veggies. Here is a recipe for adding carrots to your oatmeal:

Carrot Cake Breakfast Oatmeal 

After reading this you may be thinking, why do I need to get more fruits and veggies in at breakfast? I already get enough during the day. I recommend aiming for at least 4 fruits and veggies per day. I think that most people can do that consistently. But getting 4 in the timeframe from lunch to bedtime can be a bit of a challenge. Adding one (or even two) to breakfast can help start your day off right.  Fruits and veggies are not only part of helping normal development in kids but they are part of an anti-inflammatory diet. Another part of a healthy diet is Omega-3. I have clients tell me that they don’t want to take Omega-3 because they don’t like the way that they burp them up, sometimes I recommend taking them at bed time so if it happens they are less likely to taste it in their sleep. If you are a parent sometimes by bedtime you are too tired to even remember to brush your teeth. Start your day off right with a burp-free solution. Nature Made has fixed that problem with their Burp-less Fish oil.

  • Nature Made® Fish Oil 1200mg Burp-Less
    • Sold at Walmart as a single item or Twin Pack (one for home/work, yourself/significant other, or merely “great value”)
    • Every 2 softgels provide 720 mg of heart health Omega-3s (600 mg EPA/DHA). †
    • Nature Made’s Burp-Less formula Fish Oil is specially coated to help prevent a fishy odor and aftertaste.
    • Nature Made® supports leading heart health experts who recommend eating 250 – 500 mg of EPA/DHA per day to help support a healthy heart. “Recommend” amount equates to a calculation based on approximately 1,750 – 3,500 mg of omega-3 fatty acids EPA/DHA found in 2 servings of fatty fish per week.
    • Make Nature Made your daily partner. Start another good day with Nature Made®.
    • Trust your heart health with Nature Made® Fish Oil 1200 mg One Per Day formulation.
    • Nature Made® is the #1 Pharmacist Recommended Omega-3/Fish Oil Brand. Based on US News & World Report – Pharmacy Times Survey of pharmacists recommending this category.
    • Purified to remove mercury. State-of-the-art purification processes remove PCBs, dioxins and furans, and mercury to ensure purity levels below 0.09 ppm, 2 ppt WHO TEQs, and 0.1 ppm respectively.
    • Nature Made® fish oil supply only comes from wild caught ocean fish, not farm raised fish.
    • No Color Added, No Artificial Flavors, No Yeast or Starch, Gluten Free.

 

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

{Healthy} Brownie Recluse Spider

{Healthy} Brownie Recluse Spiders
Print Recipe
{Healthy} Brownie Recluse Spiders
Print Recipe
Ingredients
Servings:
Instructions
  1. Preheat oven to 350 degrees and prepare mini muffin tins with non-stick spray.
  2. Add peanut butter to a sauce pan and melt over medium heat.
  3. Add ingredients to a large bowl and mix until combined.
  4. Spoon batter into muffin tins. (Unlike, typical muffins and cakes the batter will not smooth out as it bakes, so try to smooth the tops before baking). Bake for 20 minutes or until baked through.
  5. Allow brownies to cool and add 8 pretzel "legs" and 2 chocolate candy eyes to each brownie.
Share this Recipe
Sweet Potato Freezer Waffles

Sweet Potato Freezer Waffles

Sweet Potato Freezer Waffles

Breakfast is definitely a place of nightmares for a busy mom of a picky eater. We are solidly in the toddler-zone in my house. That means what was acceptable yesterday is not ok today.  My little picky eater loves waffles but I hate to clean them up. So I created this recipe that I can prep the whole batch at once and then freeze the leftovers.

This recipe includes 2 sweet potatoes, or about 2 cups of sweet potato puree. You can prep your sweet potatoes whatever way you prefer, but I prefer the quickest way possible. That means that I prep them in the microwave. These waffles also have no added sugar and lots of fiber with oat flour and whole wheat flour! This batter is really thick, so I recommend that you spray your waffle iron and only put a thin layer of batter in the waffle iron at a time to make sure they cook all the way through.

Tip: Make your own oat flour by pulsing old fashioned oats in a blender or a food processor.

 

Sweet Potato Freezer Waffles
Save RecipeSave Recipe

Ingredients

  • 2 Sweet Potatoes
  • 3/4 cup milk of choice
  • 1/4 cup oil
  • 1 Tablespoon maple syrup
  • 1 egg
  • 3/4 cup whole wheat flour
  • 1/3 cup oat flour
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1 teaspoon salt

Instructions

  1. Poke sweet potatoes with fork and place in microwave for 5-8 minutes or until tender. Allow to cool and cut in half. Scoop out "meat" of sweet potato and place in a medium bowl. Blend with hand mixer, or mix with a fork until smooth.
  2. Add milk, oil, maple syrup and egg to sweet potatoes and mix well.
  3. In a separate bowl combine flours, baking powder, cinnamon, and salt.
  4. Combine wet ingredients and dry ingredients and cook in waffle iron.
7.8.1.2
17
https://www.kansascitydietitian.com/2017/08/sweet-potato-freezer-waffles/

 

 

Freezer Sweet Potato Waffles

Slow Cooker Cauliflower Stuffed Peppers

Cauliflower Stuffed Peppers
Print Recipe
Servings
6 People
Servings
6 People
Cauliflower Stuffed Peppers
Print Recipe
Servings
6 People
Servings
6 People
Ingredients
Servings: People
Instructions
  1. Slice the tops off of the bell peppers and remove seeds and veins.
  2. Grate large chunks of cauliflower over a bowl, until the whole head resembles coarse rice. Squeeze out any extra moisture of the cauliflower by placing it in a paper towel or a cloth, if necessary.
  3. Mix the veggies, flax seed, 1 1/2 cups cheese, and garlic into the cauliflower rice. In a separate bowl, mix together the ground beef and taco seasoning. Dump the ground beef mixture into the cauliflower rice mixture, and combine with your hands.
  4. Divide mixture evening among the peppers. Pour 2 cups of water into a slow cooker, and turn it on to low. Then place the peppers into the slow cooker and cover. Cook for 4 hours.
  5. 30 minutes before you are ready to serve turn the temperature up to high. During the last few minutes of cooking, top each pepper with a remaining cheese.
Share this Recipe
Key Lime Frozen Cupcakes

Key Lime Frozen Cupcakes

Key Lime Frozen Cupcakes

recipe-redux-linky-logo

When I found out that our Recipe Redux theme for June was desserts, I was at a loss. Although I love sweets, I am not really a baker. I’m pretty sure my only stroke of baking genius came with my chocolate cauliflower cake.  Plus, if I make a batch of cookies or brownies my picky-eating household will likely leave me to finish off most of them. Then during a recent counseling session with a new client it hit me as I was brainstorming new ideas for him to try to beat his sweet cravings. I recommended that he freeze his Greek yogurt as an easy ice cream substitute. The shocked look on his face told me that this was the recipe that I needed to share.

Here’s how I would sum myself up today, non-baking busy health-conscious mom, of a picky eater. So you can imagine that this recipe will:

  • Not involve an oven
  • Will be healthy
  • SUPER quick
  • Loved by the masses, or at least picky eater friendly

This recipe literally only has 1 mandatory ingredient and the others are really just optional. I made this recipe in cute little cupcake forms more for the presentation and ease of eating, but there is nothing that says you can’t pop the entire tub of greek yogurt into the freezer, maybe even stir a few chocolate chips through.

A few weeks ago, I shared a video of my daughter singing an ode to her favorite flavor of Chobani greek yogurt, watermelon.  It is a seasonal flavor so we eat a much as we can possibly get our hands on during this o too short season. My daughter will occasionally eat a few bites of my Chobani “Flip,” mostly because she’s willing to take the risk that there might be a chocolate chip or two in it, but won’t eat any other flavor of yogurt.  I trialed this recipe during nap time, and the batch had just finished freezing as my daughter woke up. I quickly took a bite before getting her up and she of course asked what was in my mouth, the first thing that came to my mind was frozen cupcakes. Mention the word ‘cupcake’ and she was all in. Unfortunately, she loved it too much and it gave her her very first brain freeze.

How many people can say that Greek yogurt gave them their first brain freeze?

You don’t have to try this recipe with the cream cheese, but without it, it is a little more crystalized and a little less creamy. I aimed to keep this recipe as easy and humanly possible, but your creativity can be the limit. I mentioned that my daughter will only eat watermelon greek yogurt, but my  husband literally won’t eat any greek yogurt. But he does LOVE key lime pie. So I decided to pick key lime pie greek yogurt, because it’s amazing and I could potentially get my husband to try it. Sure enough this recipe was double picky eater approved in my house. I bought some coconut greek yogurt so I can make some coconut cream pie frozen cupcakes NEXT.

Key Lime Frozen Cupcakes
Print Recipe
Key lime pie meets the popsicles in this new summertime favorite. Only 2 ingredients involved in the perfect healthy summer treat for the entire family.
Servings
6 cupcakes
Servings
6 cupcakes
Key Lime Frozen Cupcakes
Print Recipe
Key lime pie meets the popsicles in this new summertime favorite. Only 2 ingredients involved in the perfect healthy summer treat for the entire family.
Servings
6 cupcakes
Servings
6 cupcakes
Ingredients
Servings: cupcakes
Instructions
  1. Line a muffin tin with cupcake liners.
  2. In a medium bowl beat greek yogurt and cream cheese with a hand mixer.
  3. Fill each muffin tin 3/4 full with yogurt mixture. Freeze for at least 1 hour, or until firm. Top with your favorite toppings, I recommend crushed graham crackers and whipped topping. Keep frozen until ready to serve.
Share this Recipe

Black Bat Hummus & Ghost Tortilla Chips

Among my friends I am known for one thing, ok maybe two things; my love for all things Halloween and my black bean hummus. This year I decided to combine those two things by adding some Halloween flair in black bat hummus. It uses smokey chipotle peppers for a subtle...

Ending the Mealtime Battle with your Picky Eater

This post is a collaboration with ALDI. I received compensation, but all opinions are my own.    Coming out of quarantine many of us have been preparing a lot more meals at home. I will go out of my way to avoid being a short-order cook for my picky eater. ...

Healthier Steak Fingers & Black Pepper Gravy

This post is a collaboration with the Kansas Beef Council on behalf of the Beef Checkoff. I received compensation, but all opinions are my own.  Healthy Meal Plan Checklist I get asked all the time, how do I make a healthy meal plan? Most people think it...

Pomegranate Recipes Roundup

I realized that my love for pomegranates has turned into an obsession. Going back through the recipes I’ve posted over the years, I’ve found that pomegranates are one of my most reoccurring ingredients, and honestly, can you blame me? I even...

3 Gut Healthy Cocktails

The other day we were sitting on our back patio. In the distance you could hear the happy tune of the ice cream truck weaving it's way through our neighborhood.  This was Leighton's first time experiencing this, and as it grew louder she became more...

Dinnertime Inspiration When you Can’t Bring Yourself to Cook

Disclosure: This post is in collaboration with Brookside Holistic Solutions all opinions are my own.   I often find myself daydreaming about having a live in chef. You may be thinking, aren't you a dietitian that shares recipes? Listen, I like to cook, I actually...

Gluten Free Carrot Cake Donuts

One of my friends jokingly suggested that I should open a healthy donut food truck. I guess I'm trying to expand my offerings. I've already shared my veggie lover's donuts, and my chocolate lavender donut, and now I'm bringing you your springtime favorite...

Crispy Honey Mustard Chicken Fingers

Did you know that we eat with our eyes? It's true! They did research with a group of sommeliers, basically professional wine tasters, (what a job!) to determine how much this is true.  These professionals received white wine that was dyed red to taste and describe....

Festive Beet & Pomegranate Bruschetta

Let's take a little survey,  I'm going to list a couple of foods and you answer "yes" you like them or "no" you don't: Beets Cream Cheese Pomegranates Ok, hold onto your answer, and let me tell you what happened when I made this Festive Beet & Pomegranate...

Festive Pomegranate & Beet Bruschetta

Festive Pomegranate and Beet Bruschetta - - beet, peeled (about 1/2 cup shredded ), cream cheese (softened), honey, zest of lemon, fresh thyme, pomegranate, bread, , Mix ingredients until combined. ; Preheat oven to 350 degrees. Slice bread...