Fall Comfort Foods That Heal - Without the Extra Weight

Comfort Foods - Without the Weight GainEven though we've had a beautiful extension of summer weather, the darker evenings and cooler nights give away the fact that autumn is around the corner.  Even though we don't necessarily want to gather extra insulation on our bodies, you may find that you are naturally craving more carbohydrates and fewer salads.  As per Traditional Chinese Medicine, it is important to switch to more warming and cooked foods as the season changes over to fall in order to nourish your body and boost your immune system.  So, it's totally ok to ditch the salad if your body is saying 'no'.  I will give you some great ideas for comfort foods that aren't full of bread and flour or lacking in veggies, so that you can continue to eat foods that serve your body.

                                                                                                                        Loving the gorgeous sunsets,
                                                                                                                                                       Dr. Christa

Moroccan Chicken Stew

• 1/4 cup Coconut Oil
• 10 oz Chicken Breast (skinless, boneless, diced into chunks)
• 2 Yellow Onion (medium, diced)
• 1 tsp Turmeric
• 1/2 tsp Cinnamon
• 1/2 tsp Cardamom
• 1/4 tsp Cayenne Pepper
• 1 1/2 tsp Sea Salt
• 3 Tomato (large, diced)
• 1/2 cup Parsley (finely chopped and divided)
• 2 tbsp Raw Honey
• 1/3 cup Organic Raisins

1. Heat coconut oil over medium heat in a large pot or saucepan. Add chicken, onion, turmeric, cinnamon, cardamom, cayenne and salt. Cook for 15 minutes, stirring occasionally.
2. Stir in tomatoes, half the parsley, honey and raisins. Cover and cook for another 15 minutes, until chicken is cooked through and sauce is thick.
3. Uncover and serve immediately. Garnish with remaining parsley. Enjoy!

Slow Cooker Spaghetti Squash and Meatballs

• 1 lb Extra Lean Ground Turkey or other Ground Meat
• 1/4 cup Brown Rice Flour
• 1 Egg (whisked)
• 2 tbsps Extra Virgin Olive Oil (divided)
• 1 tbsp Oregano (divided)
• 3 cups Crushed Tomatoes
• 1 tsp Sea Salt (divided)
• 1 tsp Black Pepper (divided)
• 1 Spaghetti Squash (medium)

1. In a large mixing bowl, combine the extra lean ground turkey, brown rice flour, egg, half of the olive oil and half of the oregano. Mix well. Use your clean hands to roll the turkey mixture into small meatballs, about the size of golf balls. Set on a plate.
2. In the bottom of your slow cooker, add the remaining olive oil and oregano. Add in the crushed tomatoes, sea salt and black pepper. Mix well and then submerge your turkey meatballs into the sauce.
3. Very carefully cut your spaghetti squash in half lengthwise, and scoop out the seeds. Place it flesh-side up in the tomato sauce. No need to submerge it in the sauce. (Note: If the spaghetti squash is too big to fit into the slow cooker, cut it into quarters.) Set your slow cooker on low for 6 hours or on high for 4 hours.
4. Before you are ready to eat, use tongs to lift the spaghetti squash out of the slow cooker. Use a fork to scrape out the flesh into a sieve/strainer (or onto a layer of paper towel) and let the excess fluid drain off.
5. Divide the spaghetti squash between plates and top with meatballs and tomato sauce. ​

Sweet Potato Pancakes

• 2 Sweet Potato (small)
• 4 Egg (whisked)
• 1 tbsp Coconut Oil
• 1/2 tsp Cinnamon
• 2 tbsp Maple Syrup

1. Peel sweet potato and dice into small cubes. Fill a saucepan with 2 inches of water and bring to a boil. Drop the sweet potato in and steam for 7 minutes or until tender when pierced with a fork. Drain off the liquid and transfer the steamed sweet potato to a bowl and mash with a fork.
2. Measure out about 1/2 cup of mashed sweet potato per serving and add it to a bowl. Add in the eggs and mix well.
3. Melt coconut oil in a large skillet over medium heat. Once hot, pour pancakes in the skillet, no more than 1/8-1/4 cup of batter at a time. Cook each side about 3-5 minutes or until browned. Divide pancakes onto plates and top with cinnamon and maple syrup. ​

Cauliflower, Kale & Sausage Bowl

• 1/2 head Cauliflower (chopped into florets)
• 2 tbsp Avocado Oil (divided)
• Sea Salt & Black Pepper (to taste)
• 3 cups Kale Leaves (chopped)
• 8 oz Organic Chicken (or other meat) Sausage
• 2 Egg (optional)
• 1 Avocado

1. Preheat oven to 350 degrees F and line baking sheet with parchment paper.
2. Toss the cauliflower florets with half of the avocado oil, lay in a single layer on the baking sheet, and sprinkle with salt and pepper to taste. Roast for 30 minutes, or until golden brown, tossing halfway through.
3. While the cauliflower is roasting, heat the remaining avocado oil in a small skillet over high heat. Add the kale and saute for 1 to 2 minutes until crispy. Sprinkle with sea salt to taste, and transfer to bowl.
4. Add sausages to the skillet and cook for 5 to 10 minutes, turning frequently. While the sausages are cooking, bring a small saucepan of water to a boil and poach the eggs (optional).
5. To assemble, divide cauliflower and kale between bowls. Slice and add sausages, avocado, and top with an egg (optional).

Slow Cooker Cabbage Roll Soup

• 1 head Cauliflower (processed into rice)
• 4 cups Green Cabbage (roughly chopped)
• 1 Yellow Onion (diced)
• 4 Garlic (cloves, minced)
• 3 cups Crushed Tomatoes
• 2 tbsps Extra Virgin Olive Oil
• 1 tbsp Italian Seasoning
• 1/2 tsp Red Pepper Flakes (optional)
• 1 tsp Sea Salt
• 1 tsp Black Pepper
• 1 cup Water

1. Use a food processor to pulse your cauliflower into rice.
2. Add all ingredients except ground turkey, spinach and parsley to your slow cooker. Stir very well to combine. Set ground turkey on the top. Cover with a lid. Cook on low for 7 to 8 hours or on high for 4 hours (or until meat is fully cooked through).
3. Before serving, take the lid off and use a wooden spoon to break the cooked ground turkey into small pieces. Stir in the spinach until wilted. Ladle into bowls and garnish with parsley. ​

Zucchini Turkey Breakfast Skillet

• 1 1/2 tsps Coconut Oil
• 1 lb Extra Lean Ground Turkey
• 2 Zucchini (large, finely diced)
• 1 cup Organic Salsa
• 3 Egg
• Sea Salt & Black Pepper (to taste)

1. Add the coconut oil to a large skillet and place over medium heat.
2. Cook the ground turkey, breaking it up as it cooks through. Once it starts to brown, stir in the zucchini. Continue to saute until the zucchini has softened (about 3 - 5 minutes).
3. Add the salsa to the skillet and stir well to mix.
4. Use a spoon to create pockets for the eggs. Crack an egg into each pocket and cover the skillet with a lid. Let the eggs cook until done to your liking (3 to 5 minutes).
5. Divide onto plates and season with sea salt and black pepper to taste. Add hot sauce if you'd like some heat.

Pumpkin Breakfast Cookies

• 1 1/4 cups Oats (quick or rolled)
• 1 1/2 tsps Ground Flax Seed
• 2 tsps Cinnamon
• 1 tsp Nutmeg
• 1/4 tsp Sea Salt
• 1 1/2 tsps Baking Powder
• 1/2 cup Pumpkin Seeds
• 1/2 cup Sunflower Seeds
• 1 cup Pitted Dates (chopped)
• 1 Egg
• 3/4 cup Pureed Pumpkin
• 1/4 cup Raw Honey
• 1 tbsp Coconut Oil (melted)
• 1 Carrot (grated)

1. Preheat oven to 350 and line a baking sheet with parchment paper.
2. Combine oats, flax seed, cinnamon, nutmeg, sea salt, baking powder, pumpkin seeds, sunflower seeds and chopped dates together in a bowl. Mix well to combine.
3. Whisk egg in a separate mixing bowl. Add pumpkin, honey, coconut oil and grated carrot. Mix well to combine.
4. Add dry ingredients in with the wet and mix well until a dough-like consistency forms.
5. Form cookies with the dough and transfer to the baking sheet. (Tip: Use a lid from a large-mouth mason jar as a mould.)
6. Place in the oven and bake for 30 to 40 minutes depending on how crispy you like your cookies. Remove from oven and let cool.