Seasonal Recipes

Roasted Delicata Squash Salad with Pumpkin Balsamic Vinaigrette
Serves 2- 4 

Fall flavors in a gorgeous, yummy salad.
Plus, this incredibly delicious and nutritious dressing can be doubled and used on simple roasted veggies!
Perfect first course for a dinner party or Thanksgiving feast! 

For salad:

1-2 delicata squash (6 to 7 inches long)

7 oz bag arugula

¼ cup pomegranate seeds

¼ cup raw pepita/pumpkin seeds

¼ cup chopped fresh parsley (optional)

extra virgin olive oil

seasoning to taste


For dressing:

¼ cup water

½ cup extra virgin olive oil

¼ cup balsamic vinegar

½ cup pumpkin puree

¼ cup raw walnuts

1 teaspoon raw honey

1 teaspoon Dijon mustard

1- 2 crushed garlic cloves

¼ teaspoon dried thyme

sea salt to taste


Prepare the squash:

Preheat oven to 375 degrees. Cut delicata in half, length-wise and remove seeds with spoon. Cut the squash into ¼ -inch slices.

Line a baking sheet with parchment paper.

In large mixing bowl add the delicata and toss with enough olive oil to coat evenly, using your hands to mix. Lay each piece of delicata on the lined baking sheet. Sprinkle with salt seasoning.

Bake at 375 degrees for about 15 minutes. Check the squash and keep baking until just starting to brown on the bottom of the pieces.

Prepare the dressing:

While the squash is cooking, place water, oil, walnuts, pumpkin, honey, balsamic vinegar,
Dijon mustard, garlic, thyme and salt into high-speed blender. Blend for about 2 minutes.

Assemble the salad:

After squash is done cooking allow it to cool for at least 5 minutes. Add your desired amount of dressing to the bag of arugula and toss to coat. Add pomegranates and pepitas and toss lightly. Arrange on serving dish and top with delicata pieces. Sprinkle with chopped parsley.


Guilt-Free Pumpkin Muffins

Grain-free, refined sugar-free
Makes about 12 muffins


These nourishing muffins are easy to make and will fill your kitchen with the wonderful smell of autumn.

1 ½ cups blanched almond flour (or almond meal)
¼ teaspoon sea salt
½ teaspoon baking soda
1 ½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground ginger*
1 pinch ground cloves
2 tablespoons coconut oil or grapeseed oil*
1/3 cup maple syrup or date puree**
2 large eggs***
1 cup pumpkin or roasted winter squash (using a 15-oz can makes a very moist muffin)
½ teaspoon apple cider vinegar
½ cup chopped walnuts
½ cup dried cranberries, dried cherries or raisins (optional)

Preheat oven to 350°F. Generously grease (or spray with cooking spray) or line muffin cups with unbleached paper liners. Set aside.

In a large bowl combine almond flour, salt, baking soda, cinnamon, nutmeg, ginger and cloves.

In another bowl, whisk together the oil, maple syrup, eggs, pumpkin and apple cider vinegar until smooth.

Stir wet ingredients into dry.

Fold in walnuts and raisins or dried cranberries if using. Fold just until blended.

Place liners in muffin pan . Fill muffin cups 2/3 full.

Tuck a dried cherry on top or a sprinkle of chopped nuts.

Bake at 350° for 35- 40 minutes or until done.

Cool several hours. I think they are even better the next day.


* May also like to add a little fresh grated ginger (about ½ teaspoon)
Consider using only 1 tblsp oil with 1-2 tblsp applesauce

** In a food processor or VitaMix blend 8-10 pitted dates that were soaking in ¾ cup water = 1 cup date puree
         ~May need to add a bit more water for smoother blending

*** Egg replacement: Mix 1 tblsp. ground flaxseeds with 3 tblsp. water adds a light, nutty flavor.


Roasted Root Vegetables

Approx 4-6 servings


Rich, satisfying, luscious are only a few of the words to describe this hearty dish.
Any variety of root vegetables or other veggies like cauliflower or brussels sprouts can be combined.
Roasted vegetables are sweet, their natural flavors intensified in the confined heat
of the oven. Sweet veggies help lessen sugar cravings and regulate blood sugar.
Be creative and add in oiled fresh herbs, spices (like turmeric or garam marsala) and other vegetables.
Spoon generously over steamed kale, or quinoa for a heavenly and healing plate!


2 or more cloves fresh garlic

1 onion, cut into 1-in chunks 

1-2 carrots, cut into 1-in chunks

Butternut or kabosha squash, cut into 1-in chunks

Sweet or red garnet potato, cut into 1-in chunks

several Parsnips, cut into 1-in chunks

1 organic rutabaga, cut into 1-in chunks

Burdock root, cut into 1-in chunks (optional)

Ginger root, smaller 1/4-in diced pieces

extra virgin olive oil or avocado oil

sea salt

Preheat oven to 425degrees.

Place all vegetable chunks in a mixing bowl.

Add generous drizzle of olive oil and lightly salt.

Mix well to coat the vegetables.

Transfer to a shallow baking dish or pan, avoiding overlap.

Bake uncovered for 35-45 minutes until vegetables are lightly browned.

Delicious served over lightly steamed kale or spinach.


Cruciferous Crunch Slaw

Serves 6- 8

                   photo courtesy of Kevin Black/

                                                                          Check out my Cruciferous Crunch Video 

Start your ‘Clean Eating with a terrific internal cleanser!

Greens, especially cabbage, help our bodies move out the excessiveness and sluggishness that accumulates. Cabbage— abundant in sulfur, fiber, vitamin C — is also considered a ‘flat belly food’ that stimulates the burning of abdominal fat!  Daikon radish, another cleansing vegetable which also fortifies the liver, enhances digestion plus is reputed to aid in the digestion of fat and protein, as well as helping the body to assimilate oil.  It’s a win-win, especially with this delicious, simple and versatile recipe. Toss with some dark leafy greens like Arugula or Watercress.

   1 medium head red cabbage
         (or a mix of green and red), washed and drained
   4-5 inch piece of daikon radish
         (nice addition though optional)
   1- 3 carrots
     Sea salt
   1- 2 scallions or ¼ red onion, chopped
     juice from 1 lemon
   3- 4 tblsp Extra Virgin Olive Oil
     chopped cilantro to taste

Grate cabbage in a food processor using slicing tool to obtain long thin strips.
Place in a bowl, massage in some salt. Place a plate and weight over the cabbage mixture. Set aside for at least an hour (can actually be marinated for several days).
This ‘pressing’ helps to soften the cell walls of the cabbage, while the salt will make the cabbage crisper and release its juices.

Empty processor bowl and switch to the grater attachment to grate the daikon radish then the carrots. Set aside into a bowl.

Squeeze liquid from the cabbage if too wet. Set aside the excess juice.
Toss the cabbage with the daikon, carrot, scallions, lemon juice and olive oil. Adjust seasonings to taste. Add cilantro if desired.

Note: This mixture can be stored in a glass bowl with tightly fitted lid in frig for up to
 6 days. Only toss with salad greens when ready to serve!


Delicious Variations for great leftover meals— Yummmmmm!
Asian Salad
    Add cooked shredded chicken, steamed shrimp or baked tofu, chopped cilantro + fresh grated ginger for extra zing and an added anti-inflammatory boost! Toss with toasted sesame oil for a non-soy Asian flavor. Serve with sesame seeds + dark leafy greens.

Fish Tacos
   Rub some white fish (even simple Tilapia) with a spicy seasoning blend. Quickly sauté in oiled skillet. Serve the fish on warmed corn tortillas with the slaw, guacamole or avocado, fresh lime juice and maybe a little greek yogurt or salsa.

Thai Veggie Wraps
   Add some snow peas and cucumber to the slaw. Wrap in romaine lettuce leaves with an almond sauce made with almond butter, grated ginger, garlic, cayenne and fresh lemon.

Buddha Bowl
   Add cooked brown rice or quinoa + some chunks of baked tofu. Serve over dark leafy greens.

Indian Saute
   Saute a chopped red onion, add cumin seeds, fresh grated ginger+turmeric along with cabbage slaw. Add beans, grd turkey or cut up chicken along with chopped cilantro.