Hello all! I have been absent on this blog for a bit because I’ve been workin up a storm at my 3 jobs- 1 of which is nutrition counseling at my own private practice that I founded- eeek! 😆 It’s been very exciting to launch Danielle Cahalan Nutrition, LLC, but it has also been time consuming with behind-the-scenes tasks. I am also working as a per diem (as needed) clinical dietitian at a hospital, and I just put my two weeks notice in for my social media marketing director position of 2 years at All Access Dietetics. That job was wonderful as a student and intern and I am so grateful for the experience and what I learned along the way, but I no longer have the time and attention to dedicate to it.
With all of that said, I will have more time to focus on my private practice, and that includes more recipe development again- yahoo! If you’ve been following me for awhile, then you know an e-cookbook is one of the long-term goals. I was unrealistic with my timeline to launch this this past spring, so the new goal is to launch a compilation of delicious and healthy recipes by next summer. 🤞🏼
I’m jumping back into the recipe making’ game with this summer winner- a sweet & light Lemon Blueberry Loaf. I highly recommend pairing it with vanilla ice cream or yogurt with a drizzle of honey on top. Please enjoy and let me know what you think in the comments! I would love to get your feedback. ❤️
Lemon Blueberry Loaf
2 1/2 cups blanched, almond flour (3 cups of all almond flour should work just fine too instead of the coconut flour addition)
1/2 cup coconut flour
1 cup rolled oats
1/2 tsp sea salt
1 1/2 tsp baking soda
1 1/2 tsp lemon extract
1 lemon squeezed (about 2-3 tsp lemon juice)
1/2 cup nonfat Greek yogurt
1 full egg, 1 egg white
1/2 cup honey
Fresh blueberries (I’m sure you can use frozen too, but I haven’t tested this!)
Preheat oven to 350F. Line loaf pan with parchment paper.
Mix dry ingredients in a large bowl.
Mix wet ingredients in a small-medium size bowl.
Add wet ingredients to dry ingredients and mix well, until no visible dry clumps are present. Let sit for 5-10 minutes to soak up wet ingredients.
Fold in 1 cup blueberries. Add the batter to the lined loaf pan. Lightly press blueberries on top to make a design or dot the top.
Bake at 350F for 30 minutes, or until light golden brown on top.
Remove from oven and let cool for 10-15 minutes before cutting. Add lemon zest if you’d like. 🍋
Top with whatever you’d like, such as ice cream, yogurt or honey, and enjoy!
Last but not least for my Thanksgiving 2020 meal edition are these turkey enchiladas! Fun and different, right? I mean, most of us love tacos, burritos, and anything wrapped up, so why not combine Turkey foods into an enchilada then bake it!?
Prep time: Varies Cook time: 10 minutes
Serving size: 2 Serves: 3
Cooked turkey breast, shredded
Pumpernickel stuffing OR your stuffing of choice
Cranberry chutney OR cranberry sauce
Swiss OR goat cheese (if you like tangy flavors, goat cheese is awesome, but it can be overpowering with the cranberries)
Preheat oven to 350F and line baking pan with tine foil.
Ideally, everything will be cooked by the time you’re ready to assemble these. To do so, lay out a tortilla wrap. Drizzle gravy (may 1-2 Tbsp) down the middle. Add 4 oz of turkey, then top with 1/4 cup stuffing and 2 Tbsp cranberry chutney/sauce. Roll up and place fold at the booth to stay secured.
Continue doing this for all tortilla wraps. Top with Swiss or goat cheese, fresh thyme, and extra cranberry sauce.
Bake at 350F for 10 minutes, or until cheese melts.
The theme of Thanksgiving this year was taking traditional staples and giving them a fresh look. Insert: Mashed Potato Hush Puppies. They’re basically mashed potatoes with a sprinkle of goodness then baked- yummmmm! I didn’t make the gravy from scratch, but I did purchase the turkey gravy from Trader Joe’s then infused it with fresh sage to add an herby kick. I hope you enjoy them as much as my husband and I did!
Prep time: 32 minutes Cook time: 50 minutes
Serving size: 4 hush puppies Serves: 4
1 lb baby red potatoes
3 Tbsp ghee (or butter)
3/4 tsp salt (use 1/4 + 1/2 tsp separately)
1/4 tsp pepper
3/4 cup Italian breadcrumbs
Optional for seasonings: dried or fresh thyme and oregano
1 cup grated parmesan cheese (use 1/2 + 1/2 cup separately)
olive oil spray
Optional: pre-made or homemade gravy with fresh sage
Fill a large pot halfway with water. Bring to a boil. Add a generous sprinkle of salt and whole potatoes after washing. Boil for 30 minutes.
Once you can easily stick a fork in the potatoes, remove from heat. Pour into a colander then transfer to a large bowl.
Mash the potatoes well (with skin intact) with a masher or fork. Add the melted ghee or butter, 1/2 cup parm, salt and pepper. You can even add herbs inside if you’d like too!
Stir well, then place in refrigerator for at least 30 minutes, or until cool.
Preheat oven to 375F and line a baking sheet with parchment paper.
Remove from fridge. Form into little balls, perhaps 1/4 cup in size. They should maintain form.
Grab two small bowls. Break two eggs into one and mix. Add the breadcrumbs, 1/2 cup other parm, and a touch of salt, pepper or other seasonings as desired in another small bowl.
Cover 1 potato ball in egg. Let drip being transferring to other bowl and coating with breadcrumb mix. Continue to do this until complete.
Add potato balls to sheet. Liberally spray or coat with olive oil. Bake for 30 minutes.
Check 15 minutes in to see if breadcrumbs are turning golden. If they aren’t, add another coat of olive oil.
Remove from oven. Let cool. If using gravy, heat up with freshly chopped sage to add flavor. You can either pour the gravy over the hush puppies or dip the potatoes in the gravy.
Cranberry sauce- people love it or hate it.. I personally do not like the overly sweet goop you find at the store, but that’s just me. I grew up with my family making cranberry relish, which is basically minced fresh cranberries, orange peels, and sugar. I adjusted this recipe to use less sugar over the years, and even substituted the cane sugar with honey (still sugar btw, just a different taste). I knew there was an opportunity to really elevate this side dish, so I took advantage this year to brainstorm on what that could be and look like. I came to the conclusion that cranberry chutney would offer complex flavors with less sugar while also remaining simple to whip up. It also highlights a cultural staple from India, but obviously utilizes different fruits, spices, etc. It’s always fun to infuse traditional American dishes with other ethnic foods. 🙂
Here’s the recipe for those interested in trying it out this holiday season!
Prep time: 5 minutes Cook time: 10-15 minutes
Serving size: 1/3 cup Serves: 4 (Adjust ingredient measurements accordingly to serve more people)
1 small shallot or 1/2 med-large
1/2 tbsp olive oil
2 green apples
1 cup fresh cranberries
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ginger
1/4 tsp cloves
pinch of salt
2 tsp honey
1/4 cup orange juice (fresh or bottled)
2 tsp ACV (apple cider vinegar)
1/2-3/4 cup water (you can start with 1/2 and add more later if you need it)
2 Tbsp grated orange rind
Mince shallot. Add 1/2 Tbsp olive oil to sauté pan over medium heat. Add shallot and sauté for 2 minutes.
Add whole fresh cranberries and diced green apples.
Add all spices, honey, orange juice, ACV, and water.
Bring to a boil, then reduce to a simmer until most of the water evaporates and a sauce like consistency is formed.
Cool before serving, which may be done the day of or stored in the refrigerator and served cold at a later time. It’s really personal preference.
Upon serving, grate 2 Tbsp fresh orange peel/rind on top.
This recipe can be used as a snack, post-workout meal, or dessert. It contains fat, protein and carbs and surprisingly contains no added sugars. 🤯 Although, if you like sweeter things, I recommend adding 2 tsp maple syrup.
Dry Ingredients 🔸1/4 cup almond flour 🔸1 scoop vanilla protein powder 🔸1/4 + 1/8 tsp baking soda 🔸1/2 tsp pumpkin spice 🔸pinch of salt
Wet Ingredients 🔸1/8 cup whole fat Greek yogurt (organic and grass-fed if possible, but not required) 🔸1/4 cup pumpkin puree 🔸1/8 tsp vanilla 🔸Optional: 2 tsp maple syrup for sweetness
Directions 1. Use a 10oz coffee mug. 2. Add dry ingredients, and mix well. 3. Add wet ingredients. Mix extra well, checking bottom of mug for hidden dry ingredients that haven’t been incorporated yet. 4. Microwave for 2 minutes. Stick knife in center. If no batter comes off, it’s done. If it does, microwave for 30 more seconds.
Top with Greek yogurt, whipped cream or ice cream and sprinkle with pumpkin spice. Eat up, mug cup!
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
2 tsp maple syrup
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.