Sweet Stuffed Dates Two Ways

Sophisticated snacks that are ready in minutes

Sweet and sticky stuffed dates make for an impressive party platter or a simple but delicious bite-sized snack. They are full of energy and nutrients and, best of all, you can make them in minutes.

Thanks to their versatile flavor, stuffed dates work just as well with sweet or savory fillings. In this recipe, our first filling is a sweet and salty orange and walnut stuffing, which complements the caramel date flavor. For the second variety, the dates are stuffed with a whole almond before being soaked in a hot honey and cinnamon syrup, with a hint of warming black pepper.

Wild Rice and Oyster Casserole

Mikey Tried It

This savory recipe is delicious beyond belief…if you give it a chance. It contains vitamin and nutrient-rich foods that, unfortunately, some have learned to dislike or have simply never tried. Not only is this dish loaded with vitamin A, zinc, and iron, but it contains a complete protein as well. The basis of the recipe is a wild rice mixture that works well as a stand alone dish, or as an accompaniment to fish, beef, poultry or pork.

Low-Carb Lasagna

Can it be…pasta-free?!

You might think that following a healthier diet means saying goodbye to family favorites like lasagna. Surely all those layers of rich beef ragu, pasta, béchamel sauce, and cheese can’t be healthy?

Not to worry…happily, we’ve got a fantastic recipe that puts a nutritious and lower-carb twist on this old classic. This one-layer lasagna uses slices of zucchini and tomato in place of traditional egg pasta sheets, which cuts the calories and carb content while giving you a hefty boost of veggie nutrients. We haven’t scrimped on the cheese either, but instead of a high-fat béchamel sauce, we’ve used lower fat ricotta cheese and mozzarella to create a creamy yet crispy cheesy topping.

Rice & Beans

Simplicity

Sometimes, it’s the simple things in life that we take for granted– milk and cereal, peas and carrots, eggs and bacon, and rice and beans. Interestingly, rice and beans have been staple menu items in many cuisines for centuries, but is this by chance or by design? Did our ancestors realize the composition of these foods actually results in a complete protein? Both rice and beans are supplemental proteins (incomplete) in that each is abundant and deficient in an essential amino acid. The nutrient profiles of these foods allows them to work synergistically in producing a complete protein.

Raw Food Wrap

Shout Out for Sprouts

Raw food enthusiasts will love this recipe due to its combination of textures, spices, and seasonings. Raw foods have been the mainstay of diets since the beginning of time and before the discovery of fire. Some foods, in their natural state, provide more nutrients and enzymes than their cooked counterparts, and sprouts fall into this category.

Boiled and Smashed Sweet Potatoes

Naturally sweet potatoes

The sweet potatoes of your past holiday meals have probably been rich with butter and brown sugar…possibly topped with beautifully golden-brown, toasted mini marshmallows or a flour-laden maple crumble, maybe containing a little cream or some candied pecans. You’re not alone if the dish is a favorite, because it’s basically a dessert! But sweet potatoes are naturally sweet and though a standard, traditional sweet potato casserole is certainly a treat, all the processed sugar it typically contains outshines all that is good about sweet potatoes.

Home-Cooked Stovetop Stuffing

Just like mom made?

Stovetop stuffing is another popular holiday tradition. That red cardboard box had a reserved seat at most family tables and you probably couldn’t get enough. Who could have imagined that some stale bread, spices, and dried vegetables cooked up in a little butter could and would taste so good?

If you’re working to carry your health-consciousness through the holiday season, you’re probably looking for a better way to make this traditional dish. You probably can’t bring yourself to eat something that contains things like high fructose corn syrup, hydrolyzed soy protein (even if it is less than two percent), partially hydrogenated oils, sugar, caramel color, maltodextrin, BHA, and BHT (preservatives). Yikes!

Just Like Turkey Gravy

Down Memory Lane

You may have memories of a family member standing over a pan of turkey drippings, skimming off the fat and adding flour, maybe a little sherry–and if super traditional–chopped giblets that had been stewing all day. You can probably taste it now, thick, rich, delicious–but also very high in sodium and gluten. Making gravy is an art that scares some, but turning to the canned stuff is even worse.

Sweet Potato Pancakes

A breakfast that will have you leaping out of bed

These delicious sweet potato pancakes are a treat to make and even better to eat! Made with a few simple ingredients, including sweet potato, coconut flour, almond milk, eggs, honey, and cinnamon, they are easy to prepare and full of nutrients.

These pancakes make a perfect, healthy, nutritious weekend breakfast, but can also be enjoyed at lunchtime. Top them with fresh berries, banana slices, or nut butter (or all three – we won’t judge!).

Powerhouse paleo pancakes that are full of goodness

Sweet potatoes are great for baking with because of their delicious sweet-but-not-too-sweet flavor, their high fiber content, and because they hold the ingredients together with their moist yet starchy texture.

Sweet potatoes are high in fiber, which promotes a healthy digestive system as well as keeping you feeling fuller for longer and preventing blood sugar spikes. They are also full of vitamins and minerals, including vitamin A and B, calcium, selenium, and iron, and their high physterol content is thought to help guard against stomach ulcers. Half of a sweet potato counts towards one of your five a day.

Coconut flour is another great ingredient if you want to enjoy baked goods without relying on too many processed flours. This flour is naturally gluten-free and high in protein, fiber and healthy fats, making it extremely filling.

However, be aware that it is extremely absorbent, so if you are using it as a substitute for a grain-based flour, you will need to reduce the quantity considerably. As a guide, you can probably use about ¼ cup of coconut flour for every cup of wheat or rice-based flour. Alternatively, or as well, you may need to increase the amount of liquid in your recipe.

In this recipe, the sweet potato, eggs, and almond milk provide the necessary moisture to balance the dryness of the coconut flour.

Have patience before you flip

Did you know that the first pancake in a batch is often referred to as the ‘chef’s pancake’? This is because it can be tricky to get the temperature of the pan and the timing of the flip just right. You need to be patient to ensure that the first side is cooked through, but also take care not to burn the pancake after it’s been flipped. Think of the first one as a practice and the rest will be perfect!

Sweet potato pancake ingredients

Sweet Potato Pancakes

1 medium sweet potato, steamed and mashed

1½ cup almond milk

½ cup coconut flour

2 medium eggs

2 Tbsp honey

1 tsp ground cinnamon

coconut oil for greasing

Directions

  1. Peel, chop, and steam the sweet potato until very soft.
    Sweet Potato Pancake done
  2. Put the cooked sweet potato in a food processor or blender with the almond milk, coconut flour, eggs, honey, and cinnamon and blend until there are no lumps in the batter.
  3. Heat a greased non-stick pan and allow it to get very hot, so you can cook the pancakes.
  4. Spoon 1 tablespoon of batter into the pan, shape into a circle, and cook until the top of the pancake starts to firm up and you start to see bubbles appearing. This will take around 2-3 minutes.
    Sweet potato Pancake cooking
  5. Flip the pancake and cook the other side.
  6. Place the pancake on a plate then repeat for the next pancake.

Recipe Notes

  • The pancakes can be served immediately, or allowed to cool and enjoyed later. They can be stored in the fridge for up to a week.
  • You will need to make sure that the bottom of the pancake is properly cooked before you flip it, but also take care not to burn. Sometimes the first pancake is best thought of as a practice run!
  • You can substitute other types of squash for the sweet potato, such as pumpkin. Other kinds of milk can be used in place of the almond milk, and you can use more traditional flours instead of the coconut flour. However, you will need to increase the amount of more traditional flours as coconut flour is extremely absorbent. Maple syrup, agave nectar, or stevia can be used instead of honey.
  • This recipe is paleo, dairy-free, and gluten-free.

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

 

Jackfruit Curry

The Meaty Vegetable

Jackfruit is a unique tropical fruit indigenous to the rainforests of India. It is cultivated in Thailand, Malaysia, Indonesia, and Sri Lanka and was introduced to the States around the early 1800’s. In South and Southeast India, the fruit’s popularity ranks with the ever-popular mango and banana.