This is my all-time favorite fall recipe, as it’s a twist on a classic and serves as delicious comfort food. I used this original recipe from Larissa Another Day blog and put my own twist on it (along with J.P.’s influence). I’ve been making it every fall, at least 2-3 times per season, for the last 6 years now. The pumpkin puree and spices are very subtle, so they don’t alter the traditional chili flavor profile too much. If anything, they ADD creaminess and warmth to the dish. I hope you enjoy it as much as we do!
Prep time: 5 minutes
Cook time: 70 minutes
Total time: 75 minutes
2 Tbsp olive oil
1 chopped yellow onion
1 lb ground turkey
1 Tbsp cumin powder
1 Tbsp chili powder
2 tsp pumpkin spice
1 cup halved grape tomatoes
1 cup bone broth
1 can kidney beans
1 can pumpkin puree
1/2 cup hot sauce
1/4 tsp black pepper
Optional toppings: sour cream, goat cheese (or another variety), chopped jalapeños, cilantro, green onions
Warm a large stock pot over medium heat. Add olive oil, followed by the chopped yellow onion. Toss to coat and cook for 2 minutes.
Add ground turkey and spices. Cook for 6 more minutes, or until turkey is nearly cooked (but not all the way). Occasionally break up and stir.
Add halved grape tomatoes (or can of diced tomatoes). Cook for 2 minutes, stirring as needed.
Add the bone broth, kidney beans, pumpkin puree, and hot sauce. Stir until combined. Bring to a boil then simmer, covered, for 60 minutes.
Serve 1 cup with toppings of choice (goat cheese is incredible!), then sprinkle with black pepper.
Cozy up, put on a fall flick, and enjoy every bite!
Let me know what you think please! I value your feedback on my work and recipes, as I want to grow and adapt as needed. Thank you for the follow and read!
You know those meals that just taste like the season you’re in? Well, I know this dish doesn’t contain the popular kids at the moment (apples or pumpkins), but this Quinoa Stuffed Acorn Squash absolutely oozes autumnal flavors! The cranberries, sage and maple infuses the quinoa mixture that you then stuff the roasted acorn squash with- just heavenly! Did I mention I added cumin spiced ground turkey as a protein? Oh ya! This is optional, of course. I will definitely be making this again before fall is over, and I hope you enjoy it just as much as I do!
Prep time: 10 minutes
Cook time: 40 minutes
Total time: 50 minutes
2 acorn squashes
2 Tbsp olive oil
1 cup dry quinoa (any color- I used tricolor)
1/4 cup sliced yellow onion
1 lb ground turkey
1/4 cup dried cranberries
Fresh sage (about 10 leaves)
1 tsp minced garlic (about 2 cloves)
1 Tbsp cumin
1 Tbsp vegan chicken-less seasoning from TJs (or a blend of sea salt, onion and garlic powder, turmeric, celery seed, ginger powder, and pepper)
1 tsp cinnamon
1/3 cup crumbled feta
Preheat oven to 425F. Line a baking sheet with aluminum foil and lightly coat with oil.. Cut the very ends of each squash, but not too deep. This is meant to stabilize the squash to sit upright in the oven. Continue by cutting the squash in half, parallel to the cut you just made. Scoop out the middle with seeds- enough to stuff but not too much so you have enough squash to dig into!
Brush the squash liberally with olive oil, then season with a few pinches of salt and grinds of black pepper.
Roast for 40 minutes, or until a fork easily breaks the meat.
While that’s cooking, bring a medium sized pot with 2 3/4 cups water to a boil. Rinse 1 cup quinoa then add to boiling water. Reduce to a simmer and cook for 20 minutes, or whatever the package instructions reads. Once done, drain in colander and transfer to a large bowl.
Warm 1 large sauté pan over medium heat. Add 1 Tbsp olive oil. When warmed, add the sliced onions. Cook for 3-4 minute before adding the ground turkey, followed by the cumin, chicken-less seasoning (or alternative), and cinnamon. Sprinkle with sea salt and pepper. Cook for about 7-8 minutes (or when turkey is nearly cooked but not completely), stirring occasionally.
Add the sliced (chiffonade) sage, cranberries and garlic. Let cook for 2-3 minutes longer.
Add this turkey mixture in the quinoa, along with 2 tsp maple syrup. Mix well.
When the acorn squash is done. Remove from the oven. Stuff each squash with quinoa mix. Crumble feta on top of each before serving (I also added a few pieces of fresh sage for an elevated kick!), and you’ve got yourself an amazing fall dish!
*NOTE* Acorn squash vary in size, and the room you have for the quinoa mixture also depends on the hole you scooped. If the well is smaller then you’d like, add some quinoa mixture on the side for more bites! Omgosh it’s soooo good. Bon Appetit!
Caramel apples are so nostalgic for me, as I’m sure they are for many of you. As a kid, I remember the air start to cool. When that happened, those caramel apples in the plastic containers would start lining the produce stands at the grocery store. Man, I loved those things- with peanuts and without.
Well, it’s fall again, and just because we’re no longer those kids begging our parents for that caramel treat, you can get whip up these delicious muffins that deliver the same flavor profile. And guess what? They are healthy! These babies contain only natural sugars provided by the dates and apples in them. There are a few prep steps, so I hope you don’t mind and love these fall babes as much as I do!
Prep time: 30 minutes
Cook time: 30 minutes
1 1/2 cups rolled oats
1 1/2 cups almond flour
1/2 tsp fine sea salt
1/4 tsp ground clove
1/2 tsp ground ginger
1 Tbsp cinnamon
1 tsp baking soda
1 cup packed medjool dates, about 13-15 depending not the size (instructions on how to make the date syrup below, or you can buy date syrup instead!)
1/4 cup date water (if you use date syrup, just add regular ‘ole water)
1/4 cup ghee (or butter, but I used ghee, and YUM!)
2 medium apples
1 Tbsp olive oil
Optional: 1/2 cup chopped walnuts
Preheat oven to 350F. If using walnuts, toast for 10 minutes then let cool.
Next, remove the pits from the medjool dates. Boil water and pour over dates to soak for 20 minutes.
While those are soaking, add the oats to a blender or food processor and pulse until a flour forms (should be only 15-30 seconds).
Add all of the dry ingredients to a large bowl and whisk until mixed well.
Add the eggs to a separate smaller bowl and whisk. Add the ghee and 1/4 cup of the water the dates were soaking in. Stir then pour on top the dry ingredients.
Use a rubber spatula to mix until all of the dry ingredients combine with the wet ingredients (double check the bottom, where the extra flour tends to hide).
If the dates are ready, blend only the dates in a blender. Add 1/8 cup of the date water and blend until it forms a caramel.
Put aside. Heat up a sauté pan over medium heat . Add 1 Tbsp olive oil, add diced (small) apples, and sprinkle generously with cinnamon. Stir, cover and let cook for 5 minutes, stirring occasionally or as needed.
Now you can add the walnuts (if you used), apples, and date caramel to the mix! Fold in well with rubber spatula- the date is where the sweetness comes from, so you want it to be evenly distributed.
Oil or line the muffin tin. Use 1/3 measuring cup to add batter in wells. Level out the top of each and bake for 30 minutes.
Cool for 15 minutes, and you have yourself some caramel apple muffins!
Fun tip! You can just make the date caramel to dip apples in as a healthy alternative snack snack!
I developed a version of this recipe in my undergrad program as an exercise to share with children and their parents. What better time than fall to reintroduce an improved version of this apple pie granola?! It honestly tastes like fall and wafts cinnamon throughout your house- amazing and the perfect cozy breakfast or treat! Did I mention it only requires 6 simple & affordable ingredients?!
Ingredients 🔸2 red apples, cubed (size of die) 🔸1 cup rolled oats 🔸1-2 tsp cinnamon 🔸1/4 tsp fine sea salt 🔸1 1/2 Tbsp honey (or agave/maple syrup) 🔸1 tsp olive oil
🔸Optional: add raw almonds or pecans for a crunch factor midway through baking!! And top your choice of yogurt to make a parfait!
Instructions 1. Preheat oven to 350F and line a baking sheet with parchment paper. 2. Add all 6 ingredients in 1 bowl. Mix well (especially so salt doesn’t clump in one area!) 3. Place mix spread out on lined baking sheet. 4. Bake for 20 minutes, stirring midway through. 5. Remove from oven and let cool for 5-10 minutes. 6. Enjoy as is or make an Apple Pie Sundae with yogurt!
P.S. Refrigerate if you don’t eat immediately to save safely for later.
Please let me know what you think. Enjoy! Happy fall, y’all!
The season for fresh strawberries is here! 🍓🍓🍓 I have friends who love making jams, jellies, shrubs, and compotes with this beautiful and flavorful berry, but my favorite way to eat this fruit is by themselves or in a baked good. 😉
Almond butter is another favorite of mine. It typically gives baked goods a fudgey consistency, or at the very least, produces a moist batter. The key is using a creamy, all-natural nut butter with just a touch of the oil that pools on top. I mix mine, but not as thoroughly as I normally would using it solo.
I created this recipe with vegans in mind, along with those who are sick of seeing bananas in every👏damn👏recipe! Don’t get my wrong, I love bananas. I eat them nearly every single day as a runner, BUT, I don’t find it necessary to use them as a natural sweetener in every bloody recipe. LOL. Let’s switch it up people!
Strawberry Almond Butter Muffins
Prep time: 5 minutes
Bake time: 20 minutes
1/2 cup almond milk
1/3 applesauce (I used unsweetened)
1/2 cup creamy almond butter (mix lightly and use top of jar contents)
1 tsp vanilla extract
1 flax egg- click link to see how to make one (you can use a regular egg too)
1/2 cup maple syrup or honey
6-8 strawberries (depending on the size and amount desired)
3 cups oat flour (rolled oats)
1/2 tsp fine sea salt (if almond butter has salt, use 1/2 tsp)
1 1/2 tsp baking soda
1 Tbsp cinnamon
measuring cups and spoons
ice cream scoop
Preheat oven to 350F. Get your muffin tin out and insert muffin liners.
Prepare flax egg if using. Add all of the wet ingredients (besides the strawberries) to a large bowl and whisk until evenly mixed.
Blend or process 3 cups rolled oats until a rough flour consistency is formed. I counted to 10 processing on medium and left a few broken oat pieces in because I like the rustic texture and look.
Add all dry ingredients to a small bowl and mix to combine. Then add to wet ingredients.
After the batter is formed, dice strawberries and add to the batter. Mix with rubber spatula. Use an ice cream scoop or 1/3 cup to add batter to each muffin liner.
Bake at 350F for 18-20 minutes, or until top is golden brown and the muffins pass the knife test- insert knife into muffin, if the batter is not on it, it’s fully cooked!
I hope you enjoy these summer treats as much as my husband and I did! I’m not sure about the shelf life, but since there are fresh strawberries in them, I would recommend refrigerating them for longevity.
I was daydreaming of flavor combos that would kill it as a raw bar, and my mind landed on butter pecan. I LOVED butter pecan ice cream as a kid, and while pecans are typically used in the fall, who says we can’t have them NOW!? Ami right?!
I wanted to make this recipe vegan and paleo friendly, so I used coconut oil instead of butter and maple syrup instead of any other sweetener.
Raw Butter Pecan Bars
Prep time: 30 minutes
*2 hours refrigerating time is suggested!
1 sleeve Graham crackers
1 packed cup medjool dates
3/4 cup toasted almonds
2 cups soaked cashews
1/2 cup full-fat coconut milk
1 Tbsp coconut oil
1/4 cup + 2 Tbsp maple syrup
1 tsp vanilla extract
1/4 tsp sea salt
1/2 cup toasted pecans
Preheat oven to 350F. Toast almonds and topping pecans for 10 minutes.
While they are toasting…boil water and soak the medjool dates and cashews, separately. The dates can soak for 10 minutes, but the cashews should soak for 20-25 minutes.
Discard the water from the dates and REMOVE THE PITS! Once the almonds have cooled, put the 3 crust ingredients in a blender or food processor. Pulse 5-8 times, scraping the sides as needed. The pieces should be a large grain consistency.
Lightly coat an 8×8 pan with coconut oil. Place and press the mix to the bottom of the pan only to form the crust.
After the cashews have soaked for the allotted 20-25 minutes, discard the water and blend with the remaining filling ingredients. Blend on high until smooth. This took me about 3-4 minutes. Scrap sides as needed.
Pour and evenly layer on top of crust.
Press pecans on top of the filling, making whatever design you would like!
Refrigerate for 2 hours to set. You may even prefer them frozen for a longer shelf life and a firmer consistency. It’s up to you! JP and I prefer them frozen!
Enjoy these sweet treats, and please let me know if you tried them out! Happy eating, friends! ❤
I’ve mainly been posting my recipes on my Instagram feed, but I think it’s time to start sharing the love again on here. Plus, I can begin to compile all of my recipes in one, easy-to-navigate space.
So, without further ado, here is the recipe for these incredible Roasted Red Pepper Tuna Melts JP and I had for dinner last night. I typically use him as my unofficial taste-tester and food critic, and he claims that nothing needs to be changed to perfect this recipe. You can be the judge of that bold statement though. 😉
Roasted Red Pepper Tuna Melts
Prep time: 5-10 minutes Cook time: 45 minutes
Yields: 3 sandwiches
Bread (I used homemade sourdough, but pick up any kind you like!)
2 red peppers
3 4oz. cans tuna (we used white albacore in water) or you can do 1 16 oz can.
1/4 cup organic mayo (you can sub reduced-fat mayo, vegan mayo, or even low-sugar Greek yogurt) I do recommend mayo for the taste factor though, at least splitting half mayo/half yogs.
1 Tbsp Seasoning Salt (got ours from TJs)
1/2 medium red onion
1 jalapeño (can use green pepper or green onion if sensitive)
cheese of your choosing (we used pepperjack and JP also had cheddar, but havarti or Swiss work too!)
OPTIONAL toppings/condiments: pickles OR the Dill Pickle Hummus from Trader Joe’s as a spread *drool*, arugula, hot sauce, sriracha
Preheat oven to 425F. Line baking sheet with aluminum foil.
Slice red peppers into strips. Toss in 1-2 tsp olive oil and a sprinkle of salt.
Roast for 20 minutes on each side- 40 minutes total.
In the meantime, make your tuna mixture. Drain the tuna cans well. Add the tuna to a large bowl.
Finely chop the red onion and jalapeño. Add to tuna. Measure and add seasoning salt and mayo. Mix until combined.
Assemble sandwiches! I used 2 slices of pepper jack cheese on the bottom slice (added 1 cheddar slice for JP). Then added about 1/3 cup (maybe a little more) of the tuna mix.
Transfer the red pepper strips on top of the tuna. Place top piece of bread.
Toast for 5 minutes in the oven, still at 425F.
Let cool and add any other cold toppings you would like. I HIGHLY recommend the Dill Pickle Hummus if you like pickles.
That’s it! A pretty easy recipe for a fun dinner. Please leave comments if you try this out so I know what you think. 🙂 Happy eating!
Hello, hello! I cannot tell you how excited I am to be back on here and to have the time to dedicate to this blog again. I missed it, as I love developing recipes, talking all things nutrition, and sharing scientific-based knowledge on how to improve your life.
For those of you who don’t follow me on social media or know me in real life, let me introduce myself. I am Danielle Cahalan- a wife, dog mom of two rescue pups, runner, yogi, recipe developer, and nutrition student aspiring to be a Registered Dietitian. Without getting too deep too quickly while still remaining transparent, I must tell you that I struggled with an eating disorder for 15 years. It ran my life for the majority of that time, but throughout my ups and downs, I learned so much about health, well-being (physical, emotional, and mental), and the importance of loving yourself through a solid relationship with food, self-care and wellness rituals, and accepting love and help from those who care about you.
I will continue to be transparent and real with you through this blog- as I am doing it for me, for you, and to provide healthy, yummy, affordable, and easy recipes you can use + lifestyle tips to help elevate your life. I hope you enjoy the content, as my goal is to feed YOU happy!
Canned Salmon Burgers with Dill Greek Yogurt Sauce
Prep time: 5 minutes
Cook time: 10 minutes
Yields: 4 patties (1/2 cup each)
2- 15oz cans wild salmon
1/2 Tbsp olive oil
1/2 cup ground oats
1 medium jalapeno, chopped
1/2 shallot, chopped
1 tsp red pepper flakes
sprinkle of salt (based of personal taste preference)
dash of pepper
1/2 tsp turmeric
1/2 tsp cumin
1 lemon, juiced
whole wheat buns
1/2 cup whole milk Greek yogurt (recommend organic)
1/2 lemon, juiced
dash on salt
2 Tbsp chopped dill
Open canned salmon and drain well. Add to medium size bowl and break up chunks. Add egg, ground oats, jalapeño, shallot, and spices. Mix thoroughly.
Form patties with 1/2 cup- should make 4.
Heat electric skillet or large skillet over stovetop to medium-high heat. Add olive oil. Place patties in skillet.
Cook 5 minutes on each side, monitoring as to not to burn.
Remove from heat. Let cool. In the meantime, mix ingredients to make dill Greek yogurt sauce.
Assemble burgers with whole wheat burger buns, patties, sauce and toppings. I suggest layering the bottom bun with spinach and avocado slices, spreading the sauce on top of the patty, and adding a tomato or whatever else you fancy! Made a side of chili air-fried sweet potatoes.
Enjoy and let me know what you think!
Once again- SO happy to be back! Check back for my grocery list either later today or tomorrow.
I told you I’m back! Two recipes shared within 3 days warrants a happy dance. *actively breaking it down*. Now that I’ve embarrassed myself in front of my apartment building neighbors across the way, I am proud to introduce you to this wonderful spring recipe. After researching what fruits and vegetables are in season in Illinois in May, the two veggies that stuck out to me were asparagus and peas. I really wanted to capture spring in a savory dish with these limited fresh green goodies, so I came up with a Lemon Honey Asparagus Tart (that I am ready to share with you today) and Minty Pea Hummus (which I hope to share with you later this week).
Let’s start with asparagus nutrition facts. “The bright-green veggie is packed with good-for-you vitamins and minerals like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber” (Health). Both the soluble and insoluble fiber asparagus contains can aid in digestion, gut health, and even weight management/loss. Aside from the plethora of minerals and vitamins just listed, asparagus also possesses a large amount of antioxidants, making it a free radical fighter. As mentioned in the linked article, it can also improve your urinary tract by acting as a diuretic and even be labeled as an aphrodisiac- need I say more. 😉
So, the recipe below was developed with a budget in mind and easy assembly. I taste tested it two times and also got the hard-to-please-junk-food-loving husband on board. It’s great to make as a side dish, light lunch, or to bring to a casual spring get together. Let me know what you think after you try it out!
Lemon Honey Asparagus Tart
Prep time: 40 minutes
Total bake time: 25-30 minutes
Yields: 8 slices
24 oz container of low-fat cottage cheese
2 Tbsp honey
1/2 tsp salt
1 large lemon
1 bunch asparagus
whole wheat puff pastry
Preheat oven to 375F and grease a 9″ pie or tart pan with oil of choice (I used coconut oil spray).
Measure 2 cups of the cottage cheese and add to a colander/strainer. Allow to sit for at least 20 minutes to drain excess liquids. While this is draining, you may work on the crust.
After allowing your puff pastry to defrost, carefully unroll the log to avoid cracking/breaking of the sheets. Line your pan with one thin sheet at a time, folding the overhanging crust inward. Lightly coat this and every layer with olive oil- just enough to cover but not enough to saturate the dough and make it soggy. Repeat 7-10 times. (I only added 6 layers and it wasn’t thick enough).
Once you’ve completed layering and laminating (adding fat in between dough layers), place a pot that fits on top of the bottom of the crust to keep it from rising in the oven. You may use anything heavy enough to do so that is oven safe.
Bake the crust for 10 minutes or until just crisp on the bottom. The color should be the lightest golden hue.
While this is baking, you will have time to blend the filling. Add 2 cups of the drained cottage cheese, 2 Tbsp honey, 1/2 tsp sea salt, and the juice of 1/2 a large lemon to your blender. Blend on high for 30 seconds until smooth and creamy. Remove the lid and take a big whiff- aren’t you surprised with the intoxicating aroma?! Yes, you may try some, but don’t eat too much! 😉
Remove crust from the oven when done and let cool. In the meantime, boil water with a touch of salt and blanch your asparagus stalks. I used thicker asparagus stalks, so I lightly peeled the lower surface and cut off the bottom, woody ends (the last 1 1/2 inches). I blanched them for 4 minutes and let them cool in an ice bath with cold running water. Pat the asparagus dry when cooled.
When the crust is cooled, add the filling in the middle and smooth out the top. Neatly line the asparagus and lightly press into the filling, about halfway in. Generously sprinkle the top with thyme (I pull mine off with my nails against the growth to easily remove the leaves from the sprigs). Feel free to add a squirt of lemon juice for good measure and extra flavor!
Bake for another 15-20 minutes, or until the edges are a golden brown.
As was on trend in 2018, the beginning of 2019 proved to be pretty busy for me as well (not that the rest of you are NOT busy). We all have our own work/school/family/personal obligation packed agendas. For me, the spring was filled with 3 heavy science classes, Boston Marathon training, two very part-time jobs, and organizing a few events for the school nutrition association I’m a part of.
Over the past 3 weeks, several of these things have ended, and thus, I have more time to dedicate to my beloved blog and Instagram. My short term goal is to provide you all with fun and new recipes, nutrition facts, food trends, and lifestyle hacks- to feed you happy, in any way you interpret that. All I need from you are some suggestions of what you would like to see from me content wise. Please feel free to email me at email@example.com or comment below with your ideas!
Now to the good stuff- a new original recipe! Tahini has always been a popular ingredient in Middle Eastern dishes- baba ganoush, hummus, and it is commonly used as a dipping sauce or condiment. In the past couple of years, it has grown in popularity in the U.S., and even more recently, many food stylists and bloggers are incorporating this healthy fat into baked goods. I dug it and wanted to try my hand at developing a chocolate tahini cookie. Took me 4 tries, but I finally landed on a pretty solid recipe. 🙂 Please note that this recipe is vegan friendly, produces light and fluffy cookies, and requires minimal ingredients (some of which you may already have on hand)! Try it out, and let me know what you think! Follow me @feed.me.happy on Instagram for tahini nutrition facts.
Prep time: 5 minutes
Bake time: 15 minutes
Yields: 9 cookies
1 1/4 cups almond flour
1/2 cup unsweetened cocoa powder
1 tsp baking soda
1 tsp cinnamon
1/4 coconut sugar
1 tsp sea salt
chocolate bar/chips of choice
1/2 cup tahini (I used the one from Trader Joe’s- make sure to stir well)
1/3 cup maple syrup
1 Tbsp coconut oil
1/4 cup plant milk (I used almond)
1 tsp vanilla extract
Preheat oven to 350F. Line baking sheet with aluminum foil and grease with oil of choice (I use coconut oil spray).
In a large bowl, mix all dry ingredients but the chocolate chips/chunks. I used a whisk to thoroughly mix and break up bigger pieces of flour.
In a medium sized bowl, mix all of the wet ingredients together until even.
Pour wet ingredients on top of dry and use a rubber spatula to fold and mix until dry ingredients combine.
Fold in chocolate chunks/chips of choice.
Use an ice cream scooper or 1/4 cup and spoon to measure dough. Place at least 1.5 inches apart on baking sheet and bake for 15 minutes. Allow to cool for 10 minutes.
Enjoy this tasty treat and let me know how they turn out! ❤