Every weekend I make one big batch of soup that serves as my lunch during the week. This makes lunchtime easy and makes it easier for me to consistently nourish my body with real, whole foods.

This Blended Green Soup recipe is from my cookbook, The Thyroid Balance cookbook. Did you know that 1 in 8 women will develop a thyroid disorder in her lifetime? Women are 5-8 times more likely than men to have thyroid problems and up to 60 percent of those with a thyroid disease are unaware of their condition!

Postpartum is also a vulnerable time when women may experience a thyroid imbalance.

The thyroid plays a vital role in our health overall. Thyroid hormones impact metabolism, heart rate, body temperature, digestion, our nervous system, bone growth, reproductive health and more. While the thyroid impacts many areas of our health, reversely there are many areas of our health that can impact thyroid function. This is why it’s so important to learn how your body works to understand how to better support, nourish and bring balance to your thyroid and health overall. 

To learn more about thyroid health and how to support thyroid function from a holistic and functional medicine perspective, check out the Thyroid Balance Course. Bonus, you get the Thyroid Balance Cookbook for free when you join the course! 

You do not need to wait until your thyroid lab work indicates levels out of the normal or optional range to start eating to support thyroid health. What you eat today can nourish your thyroid in the present and serve as prevention to support your thyroid health long-term.  

This cookbook is ideal for anyone who wants to eat to support gut health and liver health (as most thyroid hormone conversion takes place in the liver and the gut), hormone health and thyroid health overall! 

The recipes from this cookbook are the exact recipes in my own menu rotation. These are the meals that I make for myself and for my family to support our health. 

I also love that this cookbook includes a section on herbal beverages from teas to easy homemade tonics to support nervous system health, sleep and support the body’s stress response. I know you’ll love this cookbook, grab a copy here!

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Blended Green Soup

This Blended Green Soup is a really delicious and easy soup recipe to meal prep and is a great way to eat healthier throughout the week! 

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Ingredients

• 4 cups chicken or vegetable soup stock or bone broth
• 1 leek
• 3 stalks celery
• 2 cups broccoli florets, cauliflower also works
• 2 cups kale or spinach
• 1 cup parsley
• 1 cup basil leaves
• 1 medium potato
• ½ cup green lentils or green peas
• 1 teaspoon garlic powder
• 1 teaspoon oregano
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 medium ripe avocado

Instructions

• Wash and rough chop all of the vegetables.
• Add all ingredients, except for the avocado into an Instapot and pressure cook on high for 10 minutes. If you do not have an instant pot, you can use a soup pot on the stove! Add the ingredients to a soup pot (except the avocado) and bring to a boil, then reduce to a simmer with a lid on. Cook until the vegetables are soft, which could be up to 30 minutes.
• Let the Instapot naturally vent for 5 minutes, then manually release the remaining steam.
• Add the pitted and peeled avocado to the soup and use an immersion blender to blend until creamy. If you do not have an immersion blender, adding the soup to a regular high-speed blender also works!
• Enjoy!
• Keep stored in the fridge in glass mason jars or glass food storage containers. This soup also freezes well!

Healthy Soup Recipe

This soup is high in fiber, phytonutrients as well as vitamins and minerals thanks to the sweet potatoes, carrots, red bell peppers, kale, garlic, onion, ginger, turmeric and Italian parsley or cilantro leaves.

Fiber For Gut Health

One reason I love soup so much, beyond it being absolutely delicious, is that soup is a great way to add gut supporting fiber to the day!

All plant foods (fruits, veggies, whole-grains, nuts, seeds & legumes) contain unique prebiotics, which feed the probiotics or “good” bacteria in the gut. These prebiotics ferment in the colon and release Short-Chain Fatty Acids (SCFA’s), which go into the body and have numerous benefits from helping to reduce inflammation to preventing chronic disease.

Feeding the “good” bacteria also supports the gut microbiome, improves immunity, can help with anxiety, support healthy hormone levels (90% of serotonin is produced by the gut), reduce brain fog and more. Each plant food contains unique prebiotics, which is why it’s important to eat a variety in your diet.

Healthy Cookware and Food Storage

I love using a pressure cooker such as this one when making soup because it speeds the process along! I also love the smell and experience of soup simmering on the stove with a classic soup pot such as this one!

One tip when it comes to safe and healthy cookware is to stick to stainless steel, cast iron, glass or ceramic.

After I make this soup I store it in the fridge in wide mouth glass jars such as these!

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Creamy White Bean Soup

This creamy vegetable soup is packed with plant-based protein thanks to butter beans!

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 6

Ingredients

• 3 cans butter beans
• 2 medium sweet potatoes
• 4 large carrots
• 2 red bell peppers
• 4 large leaves of curly kale
• 1 tablespoon coconut oil
• 24 ounces filtered water
• 1 teaspoon salt
• 1/2 teaspoon garlic powder
• ½ teaspoon onion powder
• 1/4 teaspoon ginger powder
• ¼ teaspoon turmeric powder
• ¼ cup fresh Italian parsley or cilantro leaves

Instructions

• Peel and chop sweet potatoes and carrots
• Rinse, core and dice the red bell pepper
• Rinse, devein and chop the kale
• Warm the coconut oil over medium heat in a large soup pot
• Add the bell pepper, carrot, sweet potato and kale then sauté for 3 minutes
• Add the spices and sauté for another 2 minutes
• Add the water, bring to a boil then lower the heat and simmer for 15 minutes
• Add two cans of butter beans, drained and rinse, then use an immersion blender to blend most of the soup. If you do not have an immersion blender you can add the soup to a high-speed blender to blend together
• You can blend more or less depending on your preference. I like to blend most of it, but leave some whole veggies for texture
• Finally add the remaining can of butter beans (drained & rinsed)
• Keep on medium/low heat for 5 minutes to heat through
• Serve topped with parsley or cilantro, and enjoy!

Creamy White Bean Soup Recipe

Serves: 6

Ingredients:

3 cans butter beans

2 medium sweet potatoes

4 large carrots

2 red bell peppers

4 large leaves of curly kale

1 tablespoon coconut oil

24 ounces filtered water

1 teaspoon salt

1/2 teaspoon garlic powder

½ teaspoon onion powder

1/4 teaspoon ginger powder

¼ teaspoon turmeric powder

¼ cup fresh italian parsley or cilantro leaves

Directions:

First, peel and chop sweet potatoes and carrots. Rinse, core and dice the red bell pepper and rinse, devein and chop the kale. Warm the coconut oil over medium heat in a large soup pot. Add the bell pepper, carrot, sweet potato and kale then sauté for 3 mins. Add the spices and sauté for another 2 minutes. Add the water, bring to a boil then lower the heat and simmer for 15 minutes. Add two cans of butter beans, drained and rinse, then use an immersion blender to blend most  of the soup. If you do not have an immersion blender you can add the soup to a high-speed blender and blend together. Blend the soup more or less depending on your preference. I like to blend most of it, but leave some whole veggies for texture. Finally add the remaining can of butter beans (drained & rinsed). Keep on medium/low heat for 5 minutes to heat through. Serve topped with parsley or cilantro, and enjoy!

More Healthy Soup Recipes On The Blog!

Enjoy these additional gluten-free and dairy-free soup recipes from the blog!

Kale and White Bean Soup

Creamy Large White Lima Bean Slow Cooker Soup

Turmeric Noodle Soup

Coconut Turmeric Lentil Soup

Slow Cooker Black Bean Soup

One of my favorite ways to enjoy mushrooms is in these Mushroom Carnitas Tacos. Tacos are an easy, healthy dinner recipe and I also love that this plant-based dinner is also packed with flavor and fiber that keeps us feeling full.

How To Eat Mushrooms

Here are some additional ways in which we cook and enjoy mushrooms on a regular basis!

• Tacos
• Burritos
• Soups
• Sauces
• Stir-Fry
• On Pizza

Health Benefits of Mushrooms

1. Gut Health! Mushrooms contain a type of carbohydrate known as polysaccharides which can stimulate the growth of healthy bacteria in the gut! 

2. Support Immune Health: Mushrooms contain a variety of nutrients such as Selenium, Vitamin D and Vitamin B6. 

3. Vitamin D: Mushrooms are the only produce that are a source of vitamin D! Vitamin D supports immune health and helps the body absorb calcium. 

4. Support Cognitive Function: Lion’s Mane, Chaga and Reishi are 3 mushrooms known to support brain health!
5. Mushrooms may give you energy! Mushrooms contain B-vitamins. B vitamins help the body break down and release energy from food.

How To Make Mushroom Carnitas Tacos

You’ll need 1 pound of oyster or shiitake mushrooms, I like a little of both! Slice the mushrooms into thin strips and then place in a bowl with oil and spices. Let marinate for 15 minutes. Then roast in the oven at 425 F for 30 minutes, stirring occasionally, until browned. Top with fresh lime juice and cilantro. Serve on warmed tortillas topped with black beans, a jicama, carrot and cabbage slaw and avocado!

How To Make Jicama, Carrot, Cabbage Slaw

To make the slaw, shred jicama, cabbage and carrots and add to a small bowl. Top with juice from one lime, fresh cilantro (chopped) and a pinch of salt. Toss and let marinate in the fridge.

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Mushroom “Carnitas” Tacos

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 2

Ingredients

Tacos

• 4 tortillas
• mushroom “carnitas” see below
• 1/2 cup black beans
• jicama slaw see below
• 1/2 avocado

Mushroom "Carnitas"

• 1 pound mushrooms – King Oyster and/or Shiitake
• 3 limes
• 1 navel orange
• 2 tablespoons avocado oil
• 2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon oregano
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon Fresh cilantro

Jicama Slaw

• 1/2 cup shredded jicama
• 1/2 cup shredded cabbage
• 1/2 cup shredded carrots
• 1 lime
• 1/4 cup fresh cilantro
• 1 pinch sea salt

Instructions

Mushroom "Carnitas"

• Juice the navel orange and 2 limes into a small bowl, add the oil and spices then whisk.
• Slice mushrooms into strips. Add to a large bowl and toss with the marinade.
• Let marinate in fridge for 15 minutes.
• Lay on a baking sheet and roast at 425 F for 30 minutes, stirring occasionally, until browned.
• Remove from the oven and top with lime juice and fresh cilantro.

Jicama Slaw

• Shred the jicama, cabbage and carrots, add to a small bowl and add juice from one lime, fresh cilantro (chopped) and a pinch of salt.
• Toss and let marinate in the fridge.

Tacos

• Serve warmed tortillas topped with mushrooms, black beans, slaw and avocado!

What is a Parsnip?

Parsnips are a root vegetable that has been used in cooking globally for thousands of years. Parsnips are slightly sweet and nutty in flavor. They are related to other vegetables such as carrots and roots of parsley.

Health Benefits of Parsnip

Parsnips are packed with nutrition! They contain folate, vitamin K, vitamin C, antioxidants and fiber to support immune function and digestive health. Parsnips are also high in fiber, which can improve your digestive health and heart health. Tell me, would you give these parsnip fries a try?

How To Make Parsnip Fries

To make parsnip fries begin by preheating the oven to 425 Fahrenheit.

To make the fry spice blend add one teaspoon each of Garlic Powder, Onion Powder, Paprika, Oregano, Basil, Parsley, Salt and Black Pepper. Add all of the spices to a small jar, top with a lid and shake.

You will need 2-3 medium parsnips. Peel the parsnips, then slice into fry size pieces. Add to a large bowl, drizzle with 2 tablespoons of avocado oil and add a few generous sprinkles of fry-spice, then toss to coat.

Evenly spread out the parsnip fries on a baking sheet and bake for 10 minutes, then flip and bake for another 10 minutes. Enjoy as is or dip in ketchup!

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Parsnip Fries

Servings 2

Ingredients

• 1 tsp Garlic powder
• 1 tsp Onion powder
• 1 tsp Paprika
• 1 tsp Oregano
• 1 tsp Basil
• 1 tsp Parsley
• 1 tsp Salt
• 1 tsp Black pepper
• 3 medium Parsnips
• 2 tbsp Avocado oil

Instructions

• Preheat oven to 425 Fahrenheit.
• Add all of the spices to a small jar, top with a lid and shake.
• Peel the parsnips, then slice into fry size pieces. Add to a large bowl, drizzle with avocado oil and add a few generous sprinkles of fry-spice, then toss to coat.
• Evenly spread out on a baking sheet and bake for 10 minutes, then flip and bake for another 10 minutes. Enjoy as is or dip in ketchup!

More Recipes Like This!

If you follow me on Instagram, you know we’ve been chatting about grocery budgets and meal planning! I shared with you that my goal this year is to grocery shop once a week and to meal plan for the entire month at once to help organize my shopping. Below is our January Family Dinners Meal Plan, I hope it gives your inspiration or ideas for what to cook for your family this month!

Many of you messaged me on Instagram after I shared my Power Bowls on IG Stories asking for the recipe, so here it is! I love this recipe for so many reasons. You’ll see from the recipe and photos in this post, I veered off the meal plan calendar just a bit this week adding in some yellow bell peppers and tomatoes and then no olives. While I don’t mind having so many repeat meals in the month as it does help make meal planning easy for me, switching up an ingredient or two can really help the meal not feel so redundant.

Besides tasting great, these Power Bowls are also so incredibly healthy and good for you too! I love that these bowls are packed with fiber. Fiber is important to support hormone health, gut health, bowel regularity and blood sugar levels.

Plant-Based Recipes For Kids

My kids eat the same dinners that we do, however, I’ll offer the dinner in a different way. For example from this meal on a plate I added black beans, potatoes, yellow bell pepper, avocado and then a little salad with the dressing my kids prefer. Both my kids like the ingredients separated versus in a big bowl, so they enjoy a deconstructed version of this power bowl!

How Does Fiber Support Gut Health

Consuming foods with fiber is important for gut health, bowel regularity and immune health! Did you know that 70% of your immune system is found in the walls of your gut? Eating a variety of plants, around 30 different plant foods per week, has been shown to feed good gut microbes and in turn support your immunity! Prebiotics found in plant foods feed your healthy gut bacteria, known as probiotics. These probiotics release short chain fatty acids (SCFA) into the body, which help regulate the function of immune cells!

I love that this Power Bowl recipe contains over 11 different plant-based foods in one meal (including the dressing!)

Health Benefits of Avocados

Avocados are an excellent source of potassium, antioxidant vitamin E, B vitamins (which give us energy), fiber and monounsaturated fat. Half of a medium avocado contains approximately 7 grams of fiber! Fiber is important for maintaining gut health. Optimal gut health is important to help lower your risk of inflammation.

Adding healthy fats to a meals such as avocado, is a great way to increase satiety (feeling full longer) and manage blood sugar levels which is important for energy and hormone health.

Health Benefits of Beans

Beans are a great way to consume plant-based protein. Research has shown that just 4 servings of beans per week can lower your rise of heart disease by 14% (1)! A plant-based diet rich in beans may also improve brain function (2). The long-loved Blue Zones populations, eat about 1 cup a day of beans. There are so many amazing benefits to consuming beans plus they are very budget-friendly.

Plant-Based Family Dinner Recipe: Power Bowls!

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Power Bowls

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Servings 4

Ingredients

• 1 large sweet potato orange, yellow or purple
• 1 tbsp unrefined coconut oil
• 1-2 head romaine lettuce chopped
• 2 cups black beans drained & rinsed
• 1 mini cucumber sliced
• 1 avocado sliced
• 1 cup grape tomatoes
• 1 yellow bell pepper sliced
• 4 cooked beets sliced

Instructions

• Rinsed & scrub the sweet potato, cut away any bad spots. Chop and toss with coconut oil.
• Preheat oven to 350 degree Fahrenheit.
• Spread in a baking dish and roast in a preheated 350 degree Fahrenheit oven for 30 minutes. Stirring twice.
• Turn the oven up to 400 degrees Fahrenheit and roast for 15-20 minutes. Until the spuds are soft and the skin is crispy.
• Build your Power Bowl and top with dressing of choice, my go-to is our Cashew Caesar!

Notes

This recipe serves 4 people.

With a power bowl like this, the ingredient amounts are not important! You can add as much or as little of each item as your heart desires!

Dairy-Free Caesar Salad Dressing

This is my favorite dairy-free caesar dressing! It’s so flavorful, creamy and the cashews provide a healthy fat and fiber to this recipe. To note, this recipe only works with cashews, other nuts will not yield the same look, texture or flavor.

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Cashew Caesar

Servings 4

Ingredients

• 1/2 cup cashews – soaked overnight drained & rinsed
• 1/2 cup filtered water
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon capers with water
• 1 teaspoon yellow mustard
• 1 teaspoon liquid aminos
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• Pinch black pepper
• Pinch sea salt

Instructions

• Add everything to a high speed blender and blend on high until smooth and creamy.

Notes

1) Occasionally I will add a dash or two of nutritional yeast.

2) If you prefer a caesar with a kick (and immune boosting power) swap the garlic powder for a clove of raw garlic!

3) Quick soak the cashews with boiling water for just 30 minutes.

Plant-Based Program & Meal Plans

If you’re looking for more plant-based meal plans, check out the Plant-Based Program here! Included are meal plans with grocery shopping lists to make meal time and grocery shopping organized and easy. Learn more here!

Sources:

1: https://www.cmaj.ca/content/186/8/E252

2: https://pubmed.ncbi.nlm.nih.gov/25961184/

Healthy Benefits of Ingredients

Maple Syrup

Maple syrup is an excellent source of manganese and a good source of riboflavin. Pure maple syrup is also a source of calcium, thiamin, potassium, and copper. One serving of pure maple syrup (2 tablespoons) contains 35% of the Daily Value of Manganese and 15% for Riboflavin. Scientists have also identified more than 67 different plant compounds, or polyphenols, nine of which are unique to pure maple syrup. One of these polyphenols, named Quebecol, naturally forms when the sap is boiled to produce maple syrup.

Beets

Beetroot can be roasted, juiced, blended and eaten raw (shredded)! Beets have a high water content, fiber and even some protein. Beets can also help improve your digestive health and have a number of anti-inflammatory properties from their pigments called betalains.

Pumpkin Seeds

Pumpkin seeds are high in dietary fiber, a one ounce (28-gram) serving contains 1.1 grams of fiber. A diet high in fiber can promote good digestive health. Pumpkin seeds are also rich in antioxidants, iron, zinc, magnesium and many other nutrients.

See below to view or print this recipe! If you make this salad, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Mandarin Squash Fall Salad

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 0

Ingredients

Salad Ingredients

• 1 small kabocha squash
• 1 tbsp extra virgin olive oil for roasting squash
• 1 fennel bulb
• 2 cups arugula
• 1 cup chopped golden beets
• 3 tbsp pumpkin seeds

Dressing Ingredients

• 4 small Limoneira mandarin clementine oranges
• 1/4 cup extra virgin olive oil
• 1/2 tbsp diced fennel fronds
• 2 tbsp maple syrup
• 1/4 tsp salt
• 1/4 tsp ginger powder

Instructions

• Cut kabocha squash in half and then scoop out the seeds.
• Slice into ½ inch thick slices and brush with extra virgin olive oil.
• Roast in a preheated 425 degree Fahrenheit oven, 10 minutes each side.
• To make the salad dressing, cut 2 oranges in half and juice, add to a small jar with the olive oil.
• Finely dice fennel fronds and add ½ tablespoon of the fennel to the jar with the maple syrup, salt and ginger powder.
• Add a lid on the jar and shake, or whisk dressing together.
• Peel and segment remaining two oranges and thinly slice the fennel bulb.
• Toss arugula, fennel and dressing together.
• Serve on a platter topped with roasted squash, orange segments, beets and pumpkin seeds. Enjoy!

Enjoy More Salad Recipes Below!

Mandarin Orange Sesame Salad

Lemon Herb Pasta Salad

Brussels Sprouts Butternut Salad

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

Making pizzas at home not only allows you to use the type of ingredients your family prefers, but it’s also such a fun way to get the family involved in cooking. Our kiddos love putting their favorite toppings on this pizza and they really enjoy getting to make it their own.

Health Benefits of Ingredients

Lemons

The antioxidants found in lemons have properties that can protect cells against oxidative stress. Oxidative stress can lead to inflammation, which is a precursor to cardiovascular disease. Lemons also contain vitamin C, which has been shown to aid in decreasing the severity and duration of sickness with having adequate levels in the body.

Mushrooms

Mushrooms are a good source of zinc, which is important for wound healing, immunity and crucial for growth in infants and children. Mushrooms can also contain a small amount of vitamin D if they are exposed to UV light!

Squash

Squash contains both soluble and insoluble fiber, which is important for digestion! Soluble fiber dissolves in water creating a gel like consistency to aid in digestion. Insoluble fiber draws water into your stool, creating bulk. Adding squash into recipes is just one way to get these different types of fiber into your diet.

See below to view or print this recipe! If you make this pizza, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Mini Meyer Lemon Pizzas

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 Limoneira Meyer lemons
• 2 oz fresh basil
• 1/4 cup olive oil
• 1/4 cup hemp seeds
• 1/4 tsp salt
• 1/4 tsp garlic powder
• 1 cup non-dairy cheese
• 1/2 cup sliced mushrooms
• 1/2 cup diced kobucha squash
• 1/2 cup arugula sprouts
• 10 oz pizza dough of choice

Instructions

• Preheat oven to 375 degrees Fahrenheit.
• In a blender add basil, juice from one whole lemon, olive oil, hemp seeds, garlic powder and salt. Blend until smooth.
• Cut pizza dough in half and flatten to form 2 mini pizzas.
• Bake pizza crust for 15 minutes.
• Meanwhile, in a medium saucepan add a touch of oil and diced kobucha squash. Sauté for 5 minutes.
• Add mushrooms and sauté for another 5 minutes. Push mixture to the side of pan.
• Slice lemon and add slices to the pan and cook for 3 minutes on each side.
• Assemble pizza with pesto, cheese, squash, mushrooms and lemon slices. 
• Bake for an additional 15 minutes. 
• Top pizzas with arugula sprouts and enjoy!

If you love this recipe, see below for more quick & healthy dinner recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based.

Creamy Lemon Bowtie Pasta

Orange Pumpkin Vegan Enchiladas

Orange BBQ Lentil Loaf

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

This recipe is great for quick weeknight meals because it can be made in under 30 minutes and is extremely filling, especially if you use a bean based pasta, such as lentil pasta. This recipe is so comforting, yet full of healthy ingredients that make me feel great!

Health Benefits of Ingredients

Spinach

Spinach contains iron, which is important because iron deficiency can result in the body not being able to make hemoglobin, the part of red blood cells that carries oxygen from the lungs to the body. Pairing iron with vitamin C rich foods, such as lemons, helps improve iron absorption!

Mushrooms

Mushrooms are a good source of zinc, which is important for wound healing, immunity and crucial for growth in infants and children. Mushrooms can also contain a small amount of vitamin D if they are exposed to UV light!

Lemons

The antioxidants found in lemons have properties that can protect cells against oxidative stress. Oxidative stress can lead to inflammation, which is a precursor to cardiovascular disease. Lemons also contain vitamin C, which has been shown to aid in decreasing the severity and duration of sickness with having adequate levels in the body.

See below to view or print this recipe! If you make this pasta, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Creamy Lemon Bowtie Pasta

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 Limoneira classic lemons, sliced
• 12 oz bowtie pasta
• 1 cup sliced sweet onion
• 2 cups spinach
• 1/2 cup shredded plant-based parmesan
• 2 tbsp coconut oil
• 1 tbsp Italian seasoning
• 1/2 cup canned coconut milk
• 1/2 cup veggie stock
• 1 tsp minced garlic

Instructions

• Cook pasta according to package directions.
• Meanwhile, heat cooking oil over medium high heat.
• Add sliced onion and sauté for 3 minutes. 
• Add the garlic, Italian seasoning and sliced lemon and sauté for 3 more minutes.
• Add the sliced mushrooms and sauté for another 5 minutes.
• Add in the veggie stock, coconut milk and parmesan. Stir to combine.
• Add in the spinach and cooked pasta and stir until spinach wilts.
• Sprinkle with a little bit of parmesan on top and enjoy!

If you love this recipe, see below for more quick & healthy pasta recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based.

Lemon Herbed Chicken Pasta

The Best Dairy-Free Pesto Pasta

Lemon Cashew Creamy Pasta

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

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Maple Blackberry Marinade

Servings 0

Ingredients

• 12 ounces Black Berries Fresh or Frozen
• 1 cup Filtered Water
• 2 tablespoons Lemon Juice
• 1/3 cup Pure Maple Syrup from Canada

Instructions

• Add the blackberries, water and lemon juice to a blender and blend until smooth.
• Pour through a sieve to separate the juice from the seeds.
• Add 100% pure maple syrup from Canada to the mixture in a small pot, and simmer for 15 minutes.
• Remove from the heat and let cool.
• Brush a generous amount of marinade on in-season produce and your protein of choice! We love salmon, zucchini and plums.
• Grill, roast or bake, then top with a touch more marinade after cooking, while everything is still hot. Enjoy!

TIP ON SHOPPING + SAVING IN SEASON PRODUCE: 

When blackberries are in season I love to u-pick or buy from the local farmers market. We often buy more than we can enjoy within a few days and to prevent the berries from going bad, I love to freeze them! Freezing berries locks in nutrition and keeps them from going bad before I can use them. For this recipe I personally used frozen blackberries however fresh works great too! 

If you don’t have a grill, you can easily bake or roast your favorite in season produce and proteins for a delicious in-season meal that is also full of nutrition!

 A BONUS OF BENEFITS WITH PURE MAPLE SYRUP:  

Maple syrup is a great option to naturally sweeten your recipes because not only does it provide sweetness, it also contains a variety of nutrients whereas traditional cane sugar for example, has no nutritional value. 

100% pure maple syrup from Canada is a natural sweetener that is derived directly from the maple tree’s sap that, when consumed in moderation, can be part of a healthy diet.

MAPLE SYRUP NUTRITION 101: 

Pure maple syrup is an excellent source of manganese and a good source of riboflavin. Pure maple syrup also has calcium, thiamin, potassium, and copper.

One serving of pure maple syrup (2 tablespoons) contains 35% of the Daily Value of Manganese and 15% for Riboflavin.

Scientists have also identified more than 67 different plant compounds, or polyphenols, nine of which are unique to pure maple syrup. One of these polyphenols, named Quebecol, naturally forms when the sap is boiled to produce maple syrup.

LOVE MAPLE SYRUP? CHECK OUT THESE SWEET RECIPES!

Oatmilk Maple Iced Coffee

Maple Coconut Italian Soda

Strawberry Margarita Mocktail 

Gluten-Free Carrot Maple Apple Pancakes

Maple Tempeh “Bacon” Brussels Sprouts Salad

Maple Apple Cinnamon Bites

Cardamom Carrot Coconut Cookies

Pumpkin, Maple, Nut & Seed Muffins

SHARE WITH US YOUR MAPLE SYRUP RECIPES!

If you make this recipe, we’d love to see! Tag us on Instagram @HealthyGroceryGirl

Disclosure: Thank you to Pure Maple From Canada for sponsoring today’s post and video!

Swap the store-bought BBQ sauce for this better-for-you version. Many store-bought sauces are loaded with unnecessary ingredients such as artificial flavors and colors, preservatives and more. This recipe is made with ingredients you most likely already have in your pantry and really taste amazing! It’s truly the perfect addition to your favorite grilled proteins and veggies!

Health Benefits of BBQ Sauce Ingredients

Oranges

Oranges are a great source of prebiotic fiber! This is the type of fiber that feeds your good gut microbes and helps them thrive! When those microbes are well nourish, your gut is able to heal itself and digestion runs smoother. Oranges are also a good source of potassium, which is essential for heart function, nerve function and muscle contraction.

Tomatoes

Tomatoes contain different antioxidants. One of those is lycopene, which is what gives tomatoes their beautiful red color. Lycopene may protect against heart disease and even lower the risk of cancer. It also protects your cells from damage by fighting free radicals!

Apple Cider Vinegar

Apple Cider Vinegar is made from the fermentation of apples! When buying apple cider vinegar, look for unpasteurized or organic brands that contain “The Mother”. This simply means it contains yeast and other fermented by products. The yeast looks like stringy cobwebs you will be able to see in the vinegar. There are so many potential benefits to regular ACV consumption, such as helping the body naturally detox, supporting healthy digestion and balancing pH within the body.

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Cara Cara Orange Molasses BBQ Sauce

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira cara cara orange
• 1 15-ounce can fire roasted tomatoes
• ¼ cup blackstrap molasses
• ½ cup brown sugar
• 2 tablespoons apple cider vinegar
• 3 tablespoons extra virgin olive oil
• 2 tablespoons Dijon mustard
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder

Instructions

• In a blender, add zest from orange along with ½ cup fresh orange juice.
• Add in the rest of the ingredients and blend until smooth.
• Add sauce into a medium saucepan and simmer for 15 minutes.
• Serve BBQ sauce on anything grilled or any of your favorite recipes!

If you love this recipe, see below for more delicious sauce recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based.

Lemon Tahini Salad Dressing

Orange Almond Peanut Butter Sauce

Meyer Lemon Cranberry Sauce

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!