Whipped Sweet Potatoes

Ingredients
4 large sweet potatoes
2 tablespoons organic pasture butter or ghee or coconut oil
¼ - ½ cup coconut milk (canned, full fat)
1 teaspoon vanilla extract
½ teaspoon pepper
½ - ¾ teaspoon sea salt
pinch(es) of nutmeg, cinnamon and/or cayenne pepper

Directions
1. Peel (unless organic) and cut the potatoes into chunks and place in a large pot. Cover with cold water and let come to a boil. Turn down to medium-high and let cook for about 20-30 minutes, or until potatoes are fork tender (should not be firm in the middle, for easy mashing).
2. Drain water and add potatoes back to the pot. Add butter/oil, coconut milk, salt, pepper, vanilla, and nutmeg. Whip with a whisk, fork, or immersion blender. You can also put them in a stand mixer and blend. 
3. Add more ingredients or additional spices, to taste.

Yield 4-6 servings

Recipe by Leigh Wagner PhD, MS, RD

Turkey-Stuffed Acorn Squash

Ingredients
4 medium acorn squash (about 1.5 lbs each)
1 pound Italian turkey sausage, casings removed
1 large red bell pepper, chopped
½ pound sliced fresh mushrooms, chopped
1 medium apple, finely chopped
1 small onion, finely chopped
2 teaspoons fennel seed
2 teaspoons caraway seed
1 teaspoon dried or fresh sage leaves
4 cups fresh baby spinach
2 Tablespoons minced fresh thyme
¾ teaspoon salt
½ teaspoon black pepper
1 Tablespoon apple cider vinegar (I love Bragg's)
*Optional: 8 ounces mozzarella cheese, chopped or shredded

Directions
1. Preheat oven to 400 degrees Fahrenheit. Cut squash in half; remove seeds. Cut a slice from bottom of each half to allow them to lie flat. Place in a roasting pan, hollow side down; add ¼ inch of hot water. Bake uncovered, 45 minutes.
2. While squash is roasting, in a large skillet, cook: (sausage, bell pepper, mushrooms, apple, onion, dried seasonings) over medium heat ~8-10 minutes; drain.
3. Add spinach, and seasonings. Stir about 2 minutes and remove from heat.
4. Remove squash from pan. Drain liquid.
5. Return squash to pan, open side up, and sprinkle with salt and pepper. Stir in cheese (optional) and vinegar into the squash mixture. Spoon into squash. Bake ~8 minutes or until squash is tender (easily pierced with a fork).

Recipe adapted from Taste of Home

Lemon Parsley Pesto

Ingredients
2 cups loosely packed Italian (“flat leaf”) parsley
¾ cup combination of cashews and walnuts or pecans
1 lemon juiced
1/8 teaspoon sea salt
Black pepper, to taste
¼ - ½ teaspoon lemon zest*
¼ - 1/3 cup olive oil

Directions
1. Wash and de-stem herbs. Blend all ingredients except olive oil in blender or small food processor.
2. Carefully open vent of food processor and add olive oil slowly (while food processor is on) to incorporate oil.
*zest is only the outer yellow edge of the skin of the lemon, not the white rind

Recipe by Leigh Wagner PhD, MS, RD

Salmon Salad

GF, GrF, DF

Ingredients
2 cans skinless, boneless wild salmon (Bear and Wolf is a good brand found at Costco)
1-2 stalks of celery, diced
1 apple or pear, cubed or ½ - ¾ cup red grapes, sliced in half
2 tablespoons lemon juice or mayonnaise
6 cups mixed greens
2 carrots, shredded
2/3 cup walnuts or slivered almonds

Directions 
1. Open the canned salmon and place in a medium sized bowl.
2. Mix diced celery and sliced grapes or apples in with salmon and stir in lemon juice.
3. Plate up 1 cup of greens on each plate. Sprinkle shredded carrots and walnuts over the greens.
4. Scoop ½ cup of salmon and place on top of salad greens.
5. Drizzle balsamic vinaigrette over salmon and salad greens.
6. Enjoy!

Basil-Balsamic Salad Dressing
½ cup extra-virgin olive oil
6 tablespoons balsamic vinegar
3 tablespoons finely chopped basil
1-2 cloves garlic, minced
2 teaspoons Dijon mustard
2 teaspoons of agave nectar, pure maple syrup, or honey
½ teaspoon freshly ground black pepper
¼ teaspoon sea salt 

Place all ingredients in a jar with a lid and shake well. Drizzle over your favorite green salad or fresh tomatoes and mozzarella. You can also use this dressing to make a perky cold white bean or pasta salad – a perfect nutritious side dish.

*You can keep dressing stored in the refrigerator for up to 2 weeks

 Recipe by Leigh Wagner PhD, MS, RDN

Green Sesame Sunflower Salad

GF, GrF, DF, V, Vegan

 Ingredients
Salad
1 head of broccoli or 2 broccoli crowns
1 bunch Swiss chard, leaves removed and chopped into bite-sized pieces, tender stems finely chopped
½ small red onion, finely chopped
½ cup sunflower or pumpkin seeds
½ - 1 medium apple, diced or chopped
*Optional: Sesame seeds

Dressing
1/3 cup sesame oil or combination of sesame and olive oils
1/3 cup apple cider vinegar (Bragg’s is a good brand)
1-2 teaspoons natural sweetener (raw honey, pure maple syrup) or 5-8 drops Stevia
1 tablespoon soy sauce, wheat-free tamari, coconut aminos, or Bragg’s aminos
½ - 1 teaspoon ground ginger
*Leftover dressing can be used for salads or marinade

 Directions 
1.  Prepare all salad ingredients and place in a large bowl.
2. Mix dressing ingredients over salad ingredients and add more, to your liking. You can determine your preference for dressing amount. Leftover dressing may be used for side salads, marinades or dressings for another day.

*This tastes better if you stir periodically

Recipe by Leigh Wagner PhD, MS, RDN