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

I made this Teriyaki Bowl for dinner recently and it was such a hit! On a cold rainy day I really enjoyed having a warm, flavorful dinner!

How A Plant-Based Diet Supports Gut Health

One of my goals with feeding my family is to add a variety of vegetables to our lunches and dinners. According to the American Gut Project, we know that eating 30+ different plant-based foods in a week is associated with better bacterial diversity in the gut. This is important because our gut health not only impact digestive health, it also impacts our immune health, hormone health, mood, cognitive function, energy levels and more! I am always looking for ways to add more vegetables into our meals and this dish is a great way to rack up your plant-points! In fact this dinner has 13 + different plant-based ingredients!

How To Make Teriyaki Sauce

Homemade sauces used to intimidate me! However, the more you play around with ingredients and try out new sauce or dressing recipes the more your kitchen confidence builds! I love making homemade sauces not only to help control the exact ingredients and leave out ingredients I don’t want, but also because I often find they taste so much better than most store-bought options!

This teriyaki sauce is made with a few simple ingredients such as:

Avocado oil

Liquid aminos or try Soy-Free Liquid Aminos

Filtered Water

Real Maple Syrup

Brown Rice Flour

Sriracha or try Veggie Sriracha

Ginger Powder

Garlic Powder

To make the teriyaki sauce, add all sauce ingredients to a small pot and whisk together. Warm sauce over low / medium heat until you see the first bubbles, then turn the heat off, stir and let sit. Be careful not to over cook the sauce, but if you do simply whisk in a tablespoon or two of water.

Making This Meal For Kids

What’s great about this meal is that you can easily customize it to meet various dietary preferences of your family. For meat eaters, add chicken or salmon! For kids you can deconstruct and offer beans & rice with teriyaki sauce and veggies on the side!

This dish is also great with brown rice noodles, quinoa, black rice or any other grain or gluten-free grain you prefer!

If you make this recipe, I’d love to see! Tag me on Instagram @healthygrocerygirl

If you’re looking for learning videos for kids that are quality, wholesome and fun I recommend watching our new show, Fun With Food! Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, Registered Dietitian Nutritionist and mom of 2.

Health Benefits of Tomatoes

Tomatoes are a fruit made of mostly water, which make them a great, hydrating food! Tomatoes are also a good source of vitamin C, vitamin K, folate and potassium. Vitamin C is important for a healthy immune system to help us fight sickness such as getting a cold. Tomatoes also contain lycopene, which is what gives tomatoes their red color. Lycopene supports our brain health and memory!

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Mini Pizzas

Servings 6 children

Ingredients

• 3 bagels
• 1 cup pizza sauce
• 1 cup shredded cheese I love using a dairy-free cheese!

Instructions

• Preheat oven to 350 degrees Fahrenheit
• Slice bagels in half, and layout on a baking sheet
• Add tomato sauce to each bagels and top with cheese
• Bake in the oven 5-10 minutes, just long enough for the cheese to melt and bubble.

Kid-Friendly Kitchen Tools

We love and use these knives!

Fun With Food colorful plates, see here!

Where To Watch Fun With Food

Watch more episodes of Fun With Food here!

You can can also follow along for more food fun on Instagram here @funwithfoodkids.

What Is Fun With Food?

Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, a Registered Dietitian Nutritionist and mom of 2.

What More Episodes of Fun With Food

Health Benefits of Ingredients

Honey

Honey (that is minimally processed) contains a number of antioxidants, including phenolic acids and flavonoids. Honey can also be applied to the skin as part of a treatment plan for burns and many other skin conditions. In addition honey can act as a natural cough suppressant. Some studies show that it’s even more effective than certain cough medicines.

Rosemary

Studies have shown rosemary to be high in antioxidants, which are believed to help neutralize free radicals, harmful particles found in the body. In addition rosemary contains anti-inflammatory compounds, considered key in boosting the immune system and improving blood circulation.

See below to view or print this recipe! If you make this chicken, 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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Orange Honey Glazed Chicken

Prep Time 5 minutes minutes

Cook Time 1 hour hour

Servings 3

Ingredients

• 1 Limoneira valencia orange
• 2 tbsp sugar
• 1 chicken or turkey breast bone-in & skin-on
• 1 tbsp extra virgin olive oil
• 1/4 tsp salt
• 1/8 tsp black pepper
• 2 tsp rosemary, chopped
• 1/4 cup honey
• 1 tbsp dijon mustard

Instructions

• Using a sharp knife or peeler, remove the peel of the orange, trying to get just the orange part and as little of the white pith as possible, then dice.
• Add diced peel to a small pot with the juice from the orange and sugar. Stir and simmer for 30 minutes.
• Coat the chicken breast with EVOO and season with salt, pepper and rosemary. Bake in a preheated oven at 375 degrees Fahrenheit for 50 minutes.
• Remove the orange mixture from the stovetop, add salt, pepper, dijon and honey. Stir together and split the glaze into two then chill.
• Pull the chicken from the oven after 30 minutes and top with orange glaze, optional you can add a few slices of orange and fresh rosemary to the baking dish.
• Place the dish back in the oven and bake for the remaining 20 minutes.
• Immediately after pulling from the oven, top chicken with more orange glaze and let rest for 10 minutes.
• Serve sliced with more orange glaze on the side. Enjoy!

Want More Holiday Dinner Ideas?

Orange Cranberry Stuffed Acorn Squash

Butternut Squash Quinoa Patties with an Orange Cranberry Sauce

Whole 30 Fall Soup: Butternut Squash Soup

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! 

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! 

We love that these bars are made with nourishing whole food ingredients such as apples, walnuts and oats! They are naturally sweetened with fruit making them the perfect no added sugar treat! Prep these bars ahead of time or enjoy making them with your littles.

Health Benefits of Ingredients

Oats

Oats are a complex carbohydrate, which help keep you full for longer. They also contain iron! Consuming plant-based sources of iron with vitamin C rich foods, such as the orange in this recipe, will help your body absorb the iron better. Your body needs iron to aid your cells in carrying oxygen throughout the body.

Walnuts & Flax Seed

Walnuts and flax seed contain omega-3 fatty acids, which are known to support brain and heart health! They also contain fiber, which may aid in digestion and lowering inflammation. The antioxidants found in these foods may help reduce your risk of chronic diseases such as cancer, heart disease and type 2 diabetes.

See below to view or print this recipe! If you make these oat bars, 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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Orange Oatmeal Applesauce Bars

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1/2 cup freshly squeezed Limoneira navel orange juice
• 3 medium apples
• 1/4 cup cassava flour
• 1 tsp ginger powder
• 2 cups rolled oats
• 1/2 cup walnuts
• 1/2 cup ground flax seed
• 1 tsp baking soda
• 1/2 tsp salt
• 1 tsp vanilla extract
• 1/2 cup melted coconut oil

Instructions

• Preheat oven to 350 degrees Fahrenheit.
• Chop apples and then add into a blender with orange juice, cassava flour and ginger powder. 
• Blend until a smooth applesauce forms.
• In a food processor, add oats, walnuts, flax seed, baking soda, salt, vanilla extract and oil. Pulse to form a crumbly mixture.
• Using a large baking dish, add half of the crumble mix.
• Then add the applesauce mix for the second layer.
• Top with the remaining crumble mix.
• Bake for 25-30 minutes.
• Once bars have cooled, top with orange zest and cut into squares!

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

Gluten-Free Cara Cara Chia Muffins

Orange Pumpkin Oatmeal Cookies

Orange Apple Crumble Bars

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! 

We prefer these cookies over store-bought because they are made with real ingredients like oats and sweetened with bananas and maple syrup. These cookies are perfect for the entire family!

Health Benefits of Cookies 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 from damage and even aids in digestion.

Bananas

Did you know that one bananas provides around 9% of your daily Potassium intake? Potassium is an electrolyte that regulates nerve function and also is what helps your muscles contract. Low potassium levels in the body can lead to more severe things such as irregular heart beat.

Almonds

Nuts, like almonds are loaded with antioxidants! Antioxidants are important for combating oxidative stress, which minimizing cell damage and decreases the risk of chronic disease. Nuts have also been shown in some studies to lower cholesterol and triglyceride levels, which is beneficial for heart health.

See below to view or print this recipe! If you make these cookies, 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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Orange Oatmeal Breakfast Cookies

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira valencia orange
• 1/2 cup mashed banana
• 1/3 cup real maple syrup
• 1/2 cup oat flour
• 1 1/2 cup rolled oats
• 1 cup blanched almond flour
• 2 tbsp ground flax seed
• 1 tsp cinnamon
• 1/4 tsp salt
• 1/2 tsp baking soda
• 1/2 cup sliced almonds

Instructions

• Preheat oven to 350 degrees Fahrenheit. 
• Zest orange and set aside. 
• In a mixing bowl, add juiced orange, maple syrup, mashed banana, flax seed, cinnamon, salt and baking soda. Whisk to combine.
• Add flour and oats and stir to combine.
• Pour in almond sliced and stir. Chill dough in the fridge for 20 minutes.
• On a greased baking sheet, roll dough into small balls and flatten on baking sheet. Top with more sliced almonds. Bake for 20 minutes.
• Let cool, top with orange zest and enjoy.

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

Lemon Blueberry Breakfast Cookies

Lemon Matcha Tea Cookies

Chickpea Chocolate Chip Cookies

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!