Clean Treats - Good Eats For The Holidays

Clean Treats & Good Eats for the Holidays
150+ Healthy Recipes for Halloween, Fall, Thanksgiving, & Christmas

COPYRIGHT
Alyssia Sheikh
Clean Treats & Good Eats for the Holidays: 150+ Healthy Recipes
© 2018, Alyssia Sheikh

Mind Over Munch®
hello@mindovermunch.com
ALL RIGHTS RESERVED.

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DISCLAIMER:
All content presented in this eBook is for informational purposes only. These statements have not been evaluated by
the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease, nor
is it intended to be a substitute for medical treatment. Please seek the advice of your healthcare professional for your
specific health concerns. 1
TABLE OF CONTENTS
1. Copyright 43. Fall Snacks
2. Master Table of Contents 44. Low-Carb Pumpkin Mini Muffins
4. Welcome Letter 45. Pumpkin Granola
5. Legends & Notes 46. Apple Pie Salsa
6. Base Recipes 47. Chocolate Peanut Butter Muddy Buddies
48. Churro Pecans
7. Halloween 49. Pumpkin Butter
8. Zombie Booger Matcha Popcorn 50. Sweet Pepitas
9. 7-Layer Spider Web Dip 51. Cinnamon Roasted Chickpeas
10. Black Lemonade 52. Pumpkin Pie Dip
11. Witch Fingers 53. Low-Carb Pumpkin Spice Muffins
12. Low-Carb Oreos 54. Sugar Plum Jam
13. Pumpkin Cheesecake Swirl Brownies 55. Pumpkin Spice Peanut Butter
14 Pumpkin Pancakes 56. Cinnamon Cardamom Pear Butter
15. Pistachio Eyeball Truffles
16. Pumpkin Gummies 57. Fall Entrées
17. Sprouted Grain Pizza Mummies 58. Easy Roast Turkey
18. Pumpkin Fizz 59. Bbq Cranberry & Pesto Turkey Meatballs
19. Pumpkin Peanut Butter Cups 60. Vegan Lentil Meatloaf
20. Monster Mash Dip 61. Butternut Wonton Potstickers
21. Peanut Butter Cookie Dough Bites 62. Leftover Turkey Stuffed Peppers
22. Popcorn Balls 63. Pumpkin Chicken Curry
23. Candy Corn Popsicles 64. Autumn Apple Meatloaf
24. Creepy Crisps 65. Turkey Chili
25. Rotten Spider Deviled Eggs 66. Grape Chicken Skewers
26. Diy Butterfinger 67. Butternut Squash Mac
27. Diy Twix 68. Chicken Apple Stir Fry
28. Vegan Cookies & Cream Bar
29. Homemade Almond Joy 69. Side Dishes & Appetizers
70. Sweet Potato Banana Casserole
30 Fall Breakfasts 71. Pumpkin Cornbread
31. Pumpkin Breakfast Cookies 72. Potato Stackers
32. Pumpkin Smoothie 73. Sweet Potato Bacon Hush Puppies
33. Pumpkin Spice Donuts 74. Lemon Garlic Green Beans
34. Low-Carb Pumpkin Bread 75. Maple Roasted Sweet Potatoes
35. Fig & Goat Cheese Sweet Potato Toast 76. Holiday Bean Salad
36. Low-Carb Pumpkin Scones 77. Ginger Spiced Fruit Salad
37. Butternut Squash Oatmeal Power Bowl 78. Chilled Stacked Salad
38. Eggnog Overnight Oats 79. Cheeky Mashed Potatoes
39. Apple Spiced Pancakes 80. Sweet Potato Casserole
40. Pumkin Pie Overnight Oats 81. Butternut Squash Soup
41. Sweet Potato Waffle 82. Cauliflower Mac & Cheese
42. Fall Frittata 83. Root Veggie Marble Mash
84. Roasted Sweet Potato Noodle Salad
TABLE OF CONTENTS
(CONTINUED)
85. Stuffing Muffins 125. Sweet Potato Pie

86. Low-Fat Gravy 126. Chocolate-Dipped Figs
87. Jellied Cranberry Sauce 127. Pumpkin Pull-Apart Bread
88. Winter Fruit Salad 128. Maple Walnut Popsicles
89. Butternut Fall Flatbread 129. Rosemary Fig Almond Wedges
90. Carrot Soup 130. Light Pumpkin Cheesecake
91. Seasonal Superfood Salad 131. Vegan Pumpkin Cheesecakes
92. Bacon-Wrapped Dates 132. No-Bake Pumpkin Coconut Bars
93. Cinnamon Baked Apples 133. Chocolate Cherry Clusters
134. Pumpkin Cookie Bites
94. Desserts 135. 2-Ingredient Chocolate Truffles
95. Pumpkin Pecan Oatmeal Cookies 136. Pumpkin Pie Bars
96. Zucchini Apple Spice Cake 137. Peppermint Bark
97. Roll-Out Sugar Cookies 138. Chocolate Quinoa Bark
98. Low-Carb Cookie Dough Fudge 139. Dark Chocolate Almond Low-Carb Holiday Bark
99. Coconut Macaroons 140. Strawberries & Cream Low-Fat Holiday Bark
100. Pecan Pie Bars 141. Cranberry Pistachio Raw Vegan Bark
101. 3-Ingredient Truffles
102. Peanut Butter Fudge 142. Beverages
103. Crustless Coconut Pie 143. Peppermint Milkshake
104. Vegan Buckeyes 144. Gingerbread Latte
105. Sweet Potato Candy 145. Homemade Hot Cocoa
106. Pumpkin Pistachio Cranberry Biscotti 146. Vegan Eggnog
107. Pb&J Thumbprint Cookies 147. Dairy-Free Eggnog
108. Lower-Fat Pie Crust 148. Peppermint Mocha
109. Pumpkin Pie 149. Apple Cider
110. Caramel Corn 150. Coconut Cream Pie Smoothie
111. Red Velvet Cupcakes 151. Green Apple Pie Smoothie
112. Pumpkin Pie Wontons 152. Diy Pumpkin Spice Latte Syrup
113. Chocolate Peppermint Shortbread Squares 153. Pumpkin Spice Latte
114. Superfood Snowballs 154. Christmas Cookie Frappuccino
115. Yule Log Pumpkin Roll Cake 155. Gingerbread Eggnog Chai Latte
116. Gingerbread Cookies 156. Pumpkin Patch Latte
117. Pumpkin Bread 157. Vanilla Apple Spice
118. Peppermint Cheesecake 158. Salted Caramel Mocha
119. Peanut Butter Blossoms 159. Vegan White Hot Chocolate
120. Fruit Cake 160. Diy Cinnamon Dolce Syrup
121. Eggnog Pudding 161. Cinnamon Dolce Latte/Frappuccino
122. Pavlova Wreath 162. Caramel Apple Spice
123. Apple Date Crisp
124. Vegan Chocolate Silk Pie 163. Conversions
WELCOME
Welcome! Over the past 4 years, I’ve released multiple recipe eBooks celebrating the holidays and the fall
season. Rather than keep the existing eBooks separate, I’ve decided to combine them and add tons of new
recipes to create this large compilation holiday collection of over 150 recipes!
In the following pages, you’ll find recipes for Halloween, fall-inspired Breakfasts, Snacks, Side Dishes &
Entrées, as well as Holiday Desserts & Beverages. As always, my recipes are very simple, using accessible
and common ingredients. I’ve included substitutions where appropriate, but with many of these, you can
really swap in and out whatever you prefer!
I hope you enjoy these recipes as inspiration to lighten the caloric load of the holidays! I’ve had so much fun
creating these recipes over the years, as well as the new ones exclusive to this eBook. I’m so excited to share
it with you now, and I can’t thank you enough for the support!
Remember that you can always head to www.mindovermunch.com for all of my easy recipes! For comments,
questions, recipe requests, or anything else, please feel free to email me at hello@mindovermunch.com!
I always love hearing from you! Sending you lots of love on your journey!
Happy Holidays!
Alyssia Sheikh
YouTube.com/mindovermunch @mindovermunch Facebook.com/mindovermunch alyssiasheikh @mindovermunch

LEGENDS & NOTES
Legends In This Book:
The macronutrients—covering your calories, as well as grams of protein, carbohydrates, and fat—are noted
for every recipe, along with sugar and fiber. You’ll also find a Dietary Preferences section indicating if a
recipe suits Vegan (V), Vegetarian (VEG), Paleo (P), Gluten-Free (GF), Dairy-Free (DF), and Nut-Free (NF)
lifestyles based on what is highlighted. Substitutes will be noted next to the preferences section with an
asterisk (see example below).
NUTRITION per slice, yields 16 servings

130 calories | 4g fat | 21g carbs | 5g protein
*Omit optional nuts for NF.!
Note: Coconut is NOT included in the Nut-Free lifestyle preference. If you have a nut allergy but are
unsure if you are allergic to coconut, consult your doctor before trying these recipes. If necessary/possible,
additional instructions are included to accommodate the noted preferences.
Notes:
Rather than repeating some of the ingredient notes below throughout the eBook every time they appear in
a recipe, I’m noting them all below for your reference as they apply throughout the eBook:
GENERAL NOTES:
Nutrition: Nutrition is calculated per serving, and the serving size is noted above the macronutrients next
to the word "Nutrition."
Paleo: Use a paleo-approved sweetener and double-check recipe ingredients if you need them to be
Paleo-friendly.
INGREDIENT NOTES:
Butter: I use grass-fed butter. For many baked goods, you can substitute coconut oil. Make sure it is solid,
softened, or melted—whatever is noted for the recipe. For cooking, you may use any oil or cooking fat.
Chocolate: Use Vegan/Dairy-Free chocolate for Vegan and Dairy-Free, and 100% dark chocolate for Paleo.
Cream Cheese: You may use a low-fat cream cheese or neufchâtel cheese, if preferred.
Flour: All-purpose, whole-wheat and oat flour may all sub for one another. Do not sub coconut or almond
flour for recipes calling for all-purpose, whole-wheat or oat flour.
Honey: Sub maple syrup or agave for Vegan recipes.
Milk: You can always use whichever milk you prefer: non-dairy milks for Vegan, Paleo & Dairy-Free, and
non-nut milks for Nut-Free. Nutrition calculations use almond milk, unless another milk is noted.
Oats: Use certified Gluten-Free oats and oat flour for a Gluten-Free recipe.
Oil: If “oil” is listed as an ingredient for a cooking recipe, I typically use avocado oil. You may use any
cooking fat you prefer.
Sugar: I often use coconut sugar as an unrefined sugar, but feel free to use brown sugar or regular.
Soy Sauce: Use coconut aminos as a substitute for soy sauce for Paleo and Gluten-Free recipes.
Sweetener: If “sweetener” is listed as an ingredient, nutrition was calculated using a no-calorie sweetener.
I generally use erythritol, monk fruit or stevia for granulated sweeteners, but you may use regular sugar,
coconut sugar, or any other granulated choice you prefer. Note that nutrition will differ.
base recipes
You’ll see these “base recipes” referenced throughout the ebook. Here they are, easily accessible, for whenever
you need them. Most of these can be applied to other everyday treats you may make, beyond the holidays, too!
Some of these base recipes are shared on my YouTube channel and my UnJunk Your Foods eBook if you’re
looking for more information on them!
Vegan Chocolate Shell: Chocolate Frosting:

¼ cup (30g) cocoa powder 2 avocados
¼ cup (60mL) coconut oil, melted ¼ cup (30g) cocoa powder
1-2 Tbsp sweetener (to taste) ¼ cup (6g) sweetener (to taste)
¼ cup (60mL) coconut cream or
Whisk together all ingredients until smooth. whipped cream
Drizzle the chocolate shell or dip the goodies accordingly. ½ tsp vanilla extract
Chocolate will harden as it sits.
Combine all ingredients in a food processor, adjusting
sweetness to taste.
Coconut Whipped Cream: Sugar-Free Powdered Sugar:

1 can full-fat coconut milk 1 cup stevia (or granulated
sweetener of choice (coconut sugar sweetener of choice)
will slightly adjust the color) 1 Tbsp corn starch (optional, but final
product will be finer)
Refrigerate can of milk overnight. Flip can over
& open from the bottom. Pour out the coconut water that has Combine all ingredients in a food processor, adjusting
set at the bottom. Scoop out the creamy fat of the coconut and sweetness to taste.
transfer to a mixing bowl. Add sweetener & whip up the cream
for 1–2 minutes with a hand mixer, until smooth, light & fluffy!
Cookie/Decorating Icing: Cream Cheese Frosting:

1 cup (120g) sugar-free powdered sugar 8 oz (225g) neufchâtel cheese
2–3 Tbsp milk/water ½ cup (125g) nonfat Greek yogurt
optional: 1 tsp vanilla extract 1 Tbsp coconut oil
½ cup (60g) sugar-free powdered sugar
Combine all ingredients by whisking or 1 tsp vanilla extract
stirring together. Sweeten to taste and adjust thickness by
adding sugar to thicken or milk/water to thin. Refrigerate Combine all ingredients with a hand mixer. Sweeten to
to chill if piping onto dessert rather than spreading. taste. Refrigerate to chill if piping onto dessert rather
than spreading.
Pumpkin Pie Spice: Apple Pie Spice:

4 Tbsp ground cinnamon + 2 Tbsp ground ginger + 4 Tbsp ground cinnamon + 2 Tbsp ground nutmeg +
1 Tbsp ground cloves + 1 Tbsp ground nutmeg + 2 tsp allspice 1 Tbsp allspice + 1½ tsp ground cloves + 1½ tsp cardamom
Mix everything together. Store in an airtight container. Mix everything together. Store in an airtight container.
6
Halloween
HALLOWEEN
ZOMBIE BOOGER MATCHA POPCORN
Don’t let the gross-sounding name fool you…these boogers are scarily delicious! With a
little bit of sugar and a little salt, this popcorn has the perfect balance of savory and sweet.
Matcha powder makes this treat naturally green, creepy, and loaded with antioxidants!
INGREDIENTS
Popcorn Ingredients
2 Tbsp coconut oil
½ cup (85g) organic popcorn kernels
1 Tbsp sugar
Matcha Popcorn Ingredients

(Add after kernels pop)
1 tsp coconut oil, melted
1 Tbsp matcha
½ tsp salt
PROCEDURE
• Heat a deep pot over high heat. Add 2 Tbsp coconut oil and allow to heat for about 30 seconds.
• Add popcorn kernels and sugar to the hot oil, then cover with lid.
• Vigorously shake covered pot back and forth over the stove, to ensure the heat is evenly distributing
and not burning any of the kernels.
• Continue moving back and forth until all of the kernels have popped.
• Immediately after kernels have popped, add 1 tsp coconut oil, 1 Tbsp matcha powder, and ½ tsp salt to
the pot and toss to coat completely.
• Serve and enjoy!
NUTRITION per 1 cup matcha popcorn, yields 8 servings

8
HALLOWEEN
7-LAYER SPIDER WEB DIP
This crave-able 7-layer dip is full of wholesome fuel and fun Halloween colors! Try refried
black beans instead of regular for a nutritional boost but just as much deliciousness. And,
if you have a small squeeze bottle, draw a sour cream spider web to top it all off!
INGREDIENTS
1 can refried black beans, Dippers
or regular tortilla chips
1 pack taco seasoning celery sticks
¼-½ cup (65-130g) salsa baby carrots
¼-½ cup (10-20g) shredded anything you like!
lettuce
¼-½ cup (30-60g) shredded
Mexican cheese
2 cans (4-oz/115g ea.) sliced
olives
1 Roma tomato, diced
¼-½ cup (40-70g) guacamole
2-3 Tbsp sour cream
PROCEDURE
• To a large bowl, add refried black beans and taco seasoning and mix well to combine.
• In a baking dish or serving platter (I used a 9-inch pie dish), layer beans, salsa, lettuce, cheese, and
olives. Cover with guacamole, spreading it into a smooth layer.
• Add sour cream on top, using a squeeze bottle to draw a spider web shape. (I started by drawing
intersecting lines in an asterisk/star shape across the dish, then curved lines in between to
connect them!)
• Garnish the edge of the dish with fresh diced tomatoes, olives, and more cheese. Serve with your
favorite dippers!
NUTRITION per serving, yields 8

9
HALLOWEEN
BLACK LEMONADE
This spooky black lemonade has a secret superfood ingredient: activated charcoal! It makes
regular ol’ lemonade look like a ‘witches’ brew,’ but you can’t taste the charcoal at all. And, it
packs loads of digestion-aiding, age-defying, hangover-curing benefits into this festive drink!
INGREDIENTS
1 cup (235mL) lemon juice
4-8 capsules of activated charcoal
(check dosage)
liquid stevia or maple syrup, to taste
6 cups (1420mL) water
ice
PROCEDURE
• Add lemon juice to a pitcher. Open activated charcoal capsules, sprinkle into lemon juice, and
mix to combine.
• Add water and sweeten to taste.
• Serve over ice and enjoy!
NUTRITION per 8-oz drink, yields ~6 servings (6 cups)

10
HALLOWEEN
WITCH FINGERS
Try this crunchier, creepier version of ants-on-a-log for Halloween: witch fingers! Simply fill
celery ‘fingers’ with nut butter and use whole almonds for ‘fingernails.’ You can skip the red
food dye if you don’t want BLOODY fingers, but I think it adds a special, spooky touch!
INGREDIENTS
4 celery sticks
1 Tbsp almond butter
4 whole almonds
red food dye (optional)
PROCEDURE
• Spread almond butter onto celery sticks.
• Place a raw almond at the end of each stick as your ‘witch’s fingernail.’
• Drizzle curved edge of almond with red food dye for ‘bloody fingers,’ if desired!

11
HALLOWEEN
low-carb oreos
Clean, low-carb, HOMEMADE OREOS?!? You better believe it! You can use either grass-fed
butter or coconut oil in this recipe, but butter makes for a crispier, more Oreo-like texture. Get
creative with your filling by using natural food dye to make these cookies a festive treat!
INGREDIENTS
Dry Ingredients
1½ cups (150g) almond flour Cream Filling
⅔ cup (70g) coconut flour 1½ cups (300g) powdered sugar
¾ cup (90g) cocoa powder (sugar-free powdered sugar
1 tsp baking soda for low-carb Oreos)
¼ tsp baking powder ⅓ cup (75g) butter (you can
½ tsp salt use coconut oil, but butter
will give these more of an
Wet Ingredients “Oreo-like” taste!)
½ cup (115g) softened butter 1 tsp vanilla extract
(or coconut oil) ¼ tsp salt
2 eggs splash of milk
1½ cups (300g) granulated
sweetener
PROCEDURE
• Preheat oven to 315°F (155°C).
• Mix dry ingredients together. Sift dry ingredient mixture.
• In a stand mixer, mix wet ingredients with sugar. Add dry ingredients gradually. Mix until well-integrated. Dough
will be a bit crumbly, but that’s fine! Press dough together into a ball, wrap in plastic, & refrigerate for 20 minutes.
• Between parchment, roll out dough to be ⅛ of an inch thick, or even less.
• Use 2-inch cookie cutter (or even the rim of a glass) to cut circles out of the dough.
• Place on a baking sheet lined with parchment and lightly sprayed.
• Bake for 8 to 10 minutes. BEWARE! They will burn quickly, so keep an eye on them. Remove from oven and allow
to cool completely on wire baking rack. (They will crisp up as they cool, so don’t worry if they’re a bit soft at first.)
• Combine filling ingredients in a large mixing bowl. Beat together using a hand mixer. Refrigerate filling for a few
minutes, or until ready to use.
• Spread filling onto cooled Oreo cookie and sandwich between another cookie. Repeat with remaining homemade
Oreos and filling. (I recommend placing assembled Oreos in the fridge for a few hours, so the filling will firm up—
don’t worry, the cookies still keep their crispness!)
NUTRITION per 1 assembled sandwich cookie, yields ~50 homemade Oreos

61 calories | 5g fat | 3g carbs (0g net carbs) | 2g protein
*Use coconut oil for Vegan & DF.
12
HALLOWEEN
PUMPKIN CHEESECAKE
SWIRL BROWNIES
With pumpkin in the brownie batter AND the swirl, this wholesome Halloween treat is
chock-full of fall-time flavors! Plus, I love that the festive swirl of color is all-natural.
A delicious and nutritious alternative to Halloween candy—and under 100 calories each!
INGREDIENTS
Brownie Ingredients Swirl Ingredients
1 cup (80g) oat flour ⅓ cup (75g) pumpkin purée
1 cup (225g) pumpkin purée 2 Tbsp softened cream cheese
½ cup (60g) cocoa powder 1-2 Tbsp sweetener
2 Tbsp honey 1 egg yolk
3 Tbsp sweetener (to taste) (reserved from brownie)
3 Tbsp coconut oil ½ tsp cinnamon
¼ cup (60g) unsweetened
applesauce
2 Tbsp milk
1 egg white (reserve yolk)
1 tsp vanilla extract
½ tsp baking powder
½ tsp salt
PROCEDURE
• Combine all brownie ingredients, adjusting sweetness to taste. (Remember, baked goods are generally
less sweet after baking—so add a little more beforehand!).
• Pour brownie batter into baking dish (I used a 7x11-inch) and set aside.
• Combine swirl ingredients.
• Dollop spoonfuls of the swirl mixture onto the brownie batter and use a skewer/toothpick to swirl it into
the batter. (No need to over-mix here—just enough to make a nice swirl design!)
• Bake for 20–25 minutes, until a toothpick comes out clean.
• Allow to cool before cutting and devouring!
NUTRITION per brownie, yields 12

13
HALLOWEEN
PUMPKIN PANCAKES
Protein-packed with no powder, this is a great fall-time breakfast option for kids, or adults!
And, you can make them into fun pumpkin shapes using a simple metal cookie cutter. Just
coat the cutter with cooking spray, fill the inside with batter on the skillet, and cook!
INGREDIENTS
¼ cup (20g) oats (old fashioned or quick-cooking)
½ cup (120mL) egg whites
¼ cup (55g) low-fat cottage cheese
(can use Greek yogurt)
¼ cup (55g) pumpkin purée
1½ Tbsp coconut flour
1 tsp baking powder
¼ tsp cinnamon
¼ tsp pumpkin pie spice (or additional cinnamon)
½–1 tsp sweetener (optional)
¼ tsp vanilla extract
dash of salt
PROCEDURE
• Preheat griddle or skillet.
• Combine all ingredients in a blender or food processor and blend until smooth.
• Pour batter onto sprayed griddle or skillet into your desired pancake shapes. (Use a cookie cutter with a
rubber grip so you don’t burn your hand, and be sure to also spray your cookie cutter if using one!)
• Once the pancakes begin to bubble, flip to cook through on the other side. (Remove cookie cutter
before flipping.)
• Serve with syrup and/or desired toppings!
NUTRITION per serving (about 6 pancakes, depending on size), yields 1 serving

14
HALLOWEEN
PISTACHIO EYEBALL TRUFFLES
These truffles are addictingly good, but still packed with wholesome nutrients! You can
keep these even cleaner and lower in sugar by using dark chocolate instead of white, but
I had to go all out for the classic eyeball look… I mean, c’mon—it’s Halloween!
INGREDIENTS
1 cup (135g) shelled pistachios
½ cup dates, packed (about 12-13 dates)
⅛ tsp salt (or more, to taste)
3 oz (85g) white chocolate, white candy melts,
or chocolate of choice
Optional Ingredients
red dye of choice (Whole Foods carries natural
dyes, or you could even use beet root powder!)
16 dried blueberries
PROCEDURE
• Combine pistachios, dates and salt in a food processor until well combined. It should be sticky
and malleable.
• Form mixture into small balls. (I made 16 balls, each about the size of a quarter.)
• Melt your chocolate either using a double boiler method or in the microwave for 30 seconds at a time,
stirring until smooth and creamy.
• Dip your truffles into the chocolate using a fork or spoon to assist you as necessary. Transfer to a sheet
of parchment paper and allow to set while covering the rest.
• Use your dye of choice and a toothpick to paint red lines onto your eyeballs.
• Squish your dried blueberries so they become flat rounds. Stick them to the chocolate as the iris/pupils!
• Transfer to the fridge to set completely before devouring!
• Store in fridge.
NUTRITION per truffle, yields 16 servings

*Use dairy-free chocolate for Vegan

and DF.
15
HALLOWEEN
PUMPKIN GUMMIES
Gummy ‘fruit’ snacks are usually just sugary candy in disguise. But, you can cut down on
sugar and pack in more nutrients by making your own! Made with 100% orange juice and
just a bit of honey, these are great for kids of all ages to snack on without a sugar overload!
INGREDIENTS
1 cup (235mL) 100% orange juice
2 Tbsp honey
1 Tbsp lemon juice
3 Tbsp gelatin (3 packets)
Additional Materials
silicone mold (I used a mold with 1” pumpkin shapes)
PROCEDURE
• In a saucepan over medium-low heat, whisk together your orange juice, lemon juice and honey.
• Once warm, gradually add your gelatin, whisking constantly until completely dissolved.
• Pour mixture into your silicone molds.
• Transfer to the refrigerator and allow to set for about 1 hour.
• Devour!
NUTRITION per gummy (about 1” each), yields 24

16
sprouted grain
HALLOWEEN
PIZZA MUMMIES
On Halloween, it’s easy to get caught up in the candy craze, but it’s not the ONLY way to
celebrate. Kids will appreciate a healthy meal that’s festive just as much as the sweet treats!
Make these whole-grain mini pizzas for your kiddies, and you’ll be the #1 “mummy!”
INGREDIENTS
1 sprouted grain English muffin
(or English muffin of choice)
2 Tbsp pasta/marinara sauce
1 mozzarella cheese stick/string cheese
4 olive slices
1 green onion stalk, sliced
PROCEDURE
• Cut your sprouted grain English muffin in half and lay open side up.
• Spread 1 Tbsp sauce over each muffin, covering completely.
• Place 2 olive slices on each English muffin as eyes, with a small slice of green onion in the center.
• Peel cheese stick and layer strings of cheese across the muffin, cutting where appropriate to cover the
entire face of the mummy. Use half of the cheese stick for each muffin half.
• Transfer to a baking sheet and bake for 10 minutes, until cheese is melted as desired.
• Devour!
NUTRITION per pizza mummy (½ English muffin), yields 2 servings

*Use certified gluten-free English muffin

for GF.
17
HALLOWEEN
PUMPKIN FIZZ
These fizzy concoctions are totally kid-friendly, with no caffeine and all-natural sugar from
100% fruit juice! A great way to satisfy a sweet tooth without reaching for more candy. The
simple cantaloupe “sorbet” ice cubes make this drink extra fun and extra nutritious!
INGREDIENTS
3 cups (160g) cantaloupe cubes
(or you can use your sorbet of choice)
1½ cups (350mL) 100% orange juice
1½ cups (350mL) 100% pineapple juice
1½ cups (350mL) water (or juice—I use water to
cut down on sugar/dilute the juice)
2 cups (475mL) bubbly water of choice
(this can be plain or a no-calorie flavor—I like
to use mango-flavored!)
PROCEDURE
• Create your cantaloupe “sorbet” by puréeing the melon cubes in your processor until smooth.
• Transfer puréed mixture to an ice cube tray. (I used one with smaller round molds, but a bowl will also
work fine!) Freeze 4 hours, or overnight.
• To assemble the drinks, mix your liquids together, adjusting to taste if desired.
• Place a few cantaloupe “sorbet” balls/cubes into a glass. (Or, if you used a bowl, simply use a cookie
scoop to portion out small sorbet balls.) Pour mixed fizzy liquid over sorbet balls.
• Serve & devour!
NUTRITION per 8-oz (235mL) drink, yields 6 servings (~6 cups)

18
HALLOWEEN
PUMPKIN PEANUT BUTTER CUPS
I love a classic peanut butter cup, but it DOESN’T need to be so unhealthy! Up the nutrition
by using dark chocolate instead of milk, and add festive flavor with pumpkin purée mixed into
your peanut butter filling. Sweet and satisfying, but with much less sugar and far more fuel!
INGREDIENTS
3 oz (85g) dark chocolate
3 Tbsp pumpkin purée
1 Tbsp nut butter of choice
1 Tbsp powdered peanut butter/peanut flour
(can substitute normal peanut butter, but the
texture & nutrition will be different)
½ tsp sweetener
Additional Materials
candy mold or small foil cupcake liners
(molds are recommended, but not necessary)
PROCEDURE
• Melt 1½ oz (42g) of your dark chocolate using a double boiler, or in the microwave for 30-second
intervals, stirring until smooth and creamy.
• Spoon chocolate into your candy molds or bottom half of your cupcake liners, covering the bottom and
sides but leaving the center open. Freeze for 10–15 minutes, allowing chocolate to set.
• Combine pumpkin purée, nut butter, powdered peanut butter, and sweetener, adjusting sweetness
to taste.
• Keep solidified chocolate cups in their mold/liners and spoon pumpkin filling into them, keeping the
tops flat if possible.
• Melt the other 1½ oz (the other half) of your dark chocolate. Spread over filling to cover the top of your
candy cups, until the entire candy is chocolate coated.
• Return to freezer for 20 minutes.
• Allow to thaw slightly before devouring!
NUTRITION per peanut butter cup, yields 12

*Use a dairy-free chocolate for

Vegan & DF.
19
HALLOWEEN
MONSTER MASH DIP
Take a bunch of delicious dip ingredients, toss ‘em together, and you’ve got one delicious
monster mash! If you’re a guacamole lover, this creamy, tangy, chunky twist is the ultimate
Halloween treat. Don’t be afraid to get creative with mix-ins and make this mash your own!
INGREDIENTS
3 avocados, mashed
1 cup (170g) black beans, drained & rinsed
½ cup (115g) nonfat Greek yogurt, or non-dairy
yogurt of choice
⅓ cup (90g) salsa
1 tsp lime juice
1 tsp garlic, minced
¼ tsp salt
2 Tbsp cilantro, chopped
3 Tbsp green onion, chopped
PROCEDURE
• In a large mixing bowl, mash avocados.
• Add Greek yogurt, salsa, lime juice, garlic, and salt and mix well to combine.
• Fold in black beans, green onion, and cilantro.
• Chill or serve immediately!
NUTRITION per ¼ cup, yields 16 servings (~4 cups)

*Omit black beans for Paleo.
20
PEANUT BUTTER
HALLOWEEN
COOKIE DOUGH BITES
Little bites of no-bake-cookie-dough goodness, covered in peanut butter, and coated
with sprinkles?! Yes, please! A fun, hands-on recipe to make with little ones—and a
more wholesome sweet treat that even the ‘grown-ups’ won’t be able to resist!
INGREDIENTS
1 cup (140g) roasted salted cashews
½ cup (40g) oats
5 dates, soaked in warm water (~1 hour)
Coating Ingredients
1 Tbsp peanut butter
1 Tbsp warm water
sprinkles
shredded coconut
cocoa power
mini chocolate chips
chopped nuts
any other toppings that you enjoy!
PROCEDURE
• Combine cashews, oats, dates, and vanilla in a food processor. Allow to run for a few minutes, until
sticky and doughy.
• Roll your cookie “dough” into tablespoon-sized balls and set aside.
• Using a fork, whisk together peanut butter and warm water—you want this to be a more liquid-y, peanut
butter consistency.
• Roll your balls of dough through the liquid-y peanut butter and immediately coat with sprinkles,
shredded coconut, chopped nuts, or whatever you like. (The peanut butter will keep the sprinkles stuck
to the dough ball!)
• Refrigerate for one hour before devouring—if you can wait!
NUTRITION per bite, yields 16, including sprinkles

21
HALLOWEEN
POPCORN BALLS
Take the Rice Krispies treat to a whole new level! These do contain more sugar than most
of the Halloween treats in this book, but kids always LOVE them. (Let’s be real...adults can’t
resist either.) Lighten them up by using puffed wheat (or rice) and air-popped popcorn!
INGREDIENTS
1 Tbsp butter Mix-In Ideas
1½ cups (75g) mini marshmallows shredded coconut
2½ cups (40g) plain popcorn chia seeds
¾ cup (10g) puffed wheat or rice raisins
cereal (or cereal of choice) nuts
~¼ cup (1 oz, 30g) pretzels, low-sugar cereal
crushed anything you like!
2 Tbsp almonds, chopped
¼ cup (45g) candy corn (optional)
PROCEDURE
• Melt butter in a large saucepan over low heat. Add marshmallows, stirring continuously until melted
and creamy.
• Remove from heat and add popcorn. Stir to coat completely with the creamy marshmallow mixture.
• Add remaining ingredients and mix-ins, mixing until well combined.
• Allow the mixture to sit for about 5 minutes, until cool enough to handle.
• Grab some of the mixture and use your hands to form a compact ball. (It is a sticky process, but as you
roll the ball it will work with you! I divided my mixture into 12 popcorn balls.)
• Set aside on a sheet of parchment and repeat for the rest of your mixture.
• Devour!
NUTRITION per popcorn ball, yields 12, not including optional Candy Corn
*Use GF pretzels & puffed rice cereal for GF.

*Omit almonds or substitute with
pumpkin/sunflower seeds for NF. 22
HALLOWEEN
CANDY CORN POPSICLES
Who says you can’t have popsicles on Halloween? Nobody, that’s who! Instead of overdoing
it on the candy corn, you can have a delicious and nutritious candy corn POPSICLE. It’s
such a cute treat, made with just Greek yogurt and wholesome, naturally-sweet juices!
INGREDIENTS
¾ cup (180g) Greek yogurt,
sweetened with honey if desired
¾ cup (180mL) carrot juice
¾ cup (180mL) mango juice
(or any yellow juice you prefer, like pineapple, etc.)
PROCEDURE
• In a popsicle mold, layer in Greek yogurt on the bottom. Fill up only ⅓ of the mold. (I used about 2 Tbsp
per popsicle in my mold, but amount may vary depending on size of your mold.)
• Place popsicle stick in each mold, place lid onto mold, and freeze.
• Once Greek yogurt layer is frozen (after ~1-2 hours), pour on carrot juice layer, filling up ⅔ of the mold
and leaving ⅓ still empty. (Again, I used about 2 Tbsp.) Return to freezer.
• Once carrot juice is frozen (after ~1-2 hours), pour on mango juice layer, filling the remainder of popsicle
mold. (Another 2 Tbsp.) Return to freezer.
• When ready to enjoy, allow candy corn popsicles to thaw for 1-2 minutes on the counter. Remove
popsicle from mold and devour!
NUTRITION per 1 candy corn popsicle, yields 6

*Nutrition provided for the size of popsicle that
my mold made (~½ cup of filling per popsicle
mold). Your mold may be a different size, so the
nutritional information would also change! 23
HALLOWEEN
CREEPY CRISPS
Most Halloween treats are loaded with sugar or overly sweet, but not these creepy crisps!
They’re a bit savory to complement the sweetness, and they’re SO tasty that it’s hard to stop
eating them… Best of all, most of these simple ingredients you probably already have at home!
INGREDIENTS
¼ cup (50g) sugar or sweetener
1½ tsp cinnamon
5 whole-wheat tortillas (large/burrito size)
cooking spray (or melted butter/coconut oil)
PROCEDURE
• Mix sugar and cinnamon together in a bowl.
• Cut tortillas into shapes with cookie cutter. (I was able to cut about 10 shapes out of each tortilla.)
• Transfer shapes to a wire baking rack on a parchment-lined baking sheet.
• Spray cut tortilla shapes with cooking spray and sprinkle on cinnamon sugar mixture.
• Bake 10-12 minutes, until crisp.
NUTRITION per serving (~5 chips), yields 10 servings (~50 chips)

*Nutrition accounts for 10 chips per tortilla,

and ~½ tortilla per serving of chips.
*Use gluten-free tortillas for GF. 24
HALLOWEEN
ROTTEN SPIDER DEVILED EGGS
For a green, ghoulish, and NUTRITIOUS twist at your Halloween festivities, try these rotten
deviled eggs! Mashing the boiled egg yolks with avocado makes these naturally-green and
loaded with nutrients. Create edible spiders with black olives for an extra creepy touch!
INGREDIENTS
6 hard-boiled eggs
1 avocado
2 Tbsp cilantro, chopped
1 lime, juice & zest
salt & pepper, to taste
pinch of cayenne
black olives
PROCEDURE
• Cut boiled eggs in half and remove yolks.
• In a mixing bowl, mash egg yolks and avocado with fork until integrated.
• Stir in cilantro, lime juice, and lime zest. Season to taste with salt, pepper, and a pinch of cayenne,
if desired. Mix to combine.
• To make your olive spider décor, cut black olives in half lengthwise. Use one half as spider body.
Cut two other olive halves width-wise into 4-5 slices and use them as spider legs.
• Spoon avocado mixture into egg halves, or pipe using an icing bag and tip, if desired.
• Top with olive spider décor.
NUTRITION per 2 spider deviled egg pieces (1 whole boiled egg), yields 6 servings
25
HALLOWEEN
DIY BUTTERFiNGER
Savor the crunchy, salty-sweet goodness of a classic Butterfinger—made with CLEAN
ingredients! Now, this IS still candy and should be enjoyed in moderation like other treats.
But, this DIY Butterfinger has only 11g of sugar (instead of 28g!), and it’s totally vegan!
INGREDIENTS
½ cup (120mL) maple syrup
1 cup (225g) creamy peanut butter
⅛ tsp salt
1½ cups (40g) corn flakes, lightly crushed
⅔ cup (120g)dairy-free chocolate chips, or
chocolate chips of choice
PROCEDURE
• Combine maple syrup, peanut butter, and salt in a saucepan over medium heat until smooth.
• Stir in crushed corn flakes, coating completely. Transfer to an 8x8-inch pan and press. Freeze for 1 hour.
• Melt chocolate and spread evenly over block of candy. Return to freezer for 1 hour.
• Cut into bars, serve, and enjoy!
NUTRITION per 1 DIY Butterfinger bar, yields 16

26
HALLOWEEN
DIY TWIX
Looking for vegan Halloween candy? It’s easier to make your own at home! This cleaned-up
Twix recipe uses coconut flour for the shortbread cookie and blended dates as the ‘caramel’
layer. No refined sugars or grains, 6 simple ingredients, and just as deliciously indulgent!
INGREDIENTS
¼ cup (60mL) coconut oil, room temperature
3 Tbsp maple syrup
¼ tsp salt
¾ cup (90g) coconut flour
2 cups (360g) dates, soaked in warm water (~1 hour)
⅔ cup (120g) dairy-free chocolate chips, or
chocolate chips of choice
PROCEDURE
• In a mixing bowl, whisk together coconut oil, maple syrup, and salt.
• Add coconut flour and mix well to form a dough ball.
• Pour into 8x8-inch pan and press to flatten. Bake for 10 minutes.
• Remove from oven and allow to cool.
• Drain soaked dates, add to a food processor, and blend to create a creamy paste.
• Spread on top of cooled shortbread crust. Freeze 2-3 hours, until firm.
• Melt chocolate and spread evenly on top of dates layer. Return to freezer for 1 hour.
NUTRITION per bar, yields 16

*Use 100% dark chocolate for Paleo.
27
HALLOWEEN
VEGAN COOKIES & CREAM BAR
Ditch the inflammatory oils, corn syrup, and additives in traditional candy bars! This DIY
Cookies & Cream bar is made with wholesome coconut and cacao butter, with only 6g of
sugar per serving. Plus, cacao butter is naturally dairy-free, and Oreos are totally vegan!
INGREDIENTS
⅔ cup (150g) raw cacao butter, chopped
⅔ cup (150g) coconut butter
3 Tbsp maple syrup
3 Tbsp sweetener (or additional syrup)
6 sandwich cookies (a.k.a. Oreos)
PROCEDURE
• Crush up sandwich cookies and add to candy bar mold.
• Melt cacao butter over medium-low heat in a double boiler, stirring frequently.
• Add coconut butter, syrup/sweetener, and vanilla. Whisk to combine.
• Pour into molds while still warm and mixed. Top with some additional crushed sandwich cookies.
• Refrigerate 2 hours before popping out of the molds.
NUTRITION per & bar, yields 12 servings (2 large bars, 6 servings per bar)
28
HALLOWEEN
HOMEMADE ALMOND JOY
100% “guilt-free” Almond Joys may be impossible—the fat and sugar are necessary to re-create
the original delight. But, with a few wholesome ingredients, CLEAN Almond Joys are doable!
You can even make these paleo candies by using unsweetened baking chocolate!
INGREDIENTS
1 cup (75g) unsweetened coconut flakes
1-2 Tbsp honey (adjust for consistency)
1 tsp sweetener
¼ tsp coconut oil
½ tsp vanilla extract
pinch of salt
10 almonds
2½ oz (70g) dark chocolate
PROCEDURE
• Combine coconut, honey, sweetener, coconut oil, vanilla and salt in food processor.
• Allow to run for 3–4 minutes, until a paste consistency forms. (You should be able to form the coconut
into small “bar” shapes with your hands. If the coconut won’t stay together, you may need to add a bit
more honey.)
• Form coconut mixture into your (10) candy bars. Place a single almond on top of each bar.
Freeze for 20 minutes.
• Melt chocolate in a double boiler or in the microwave for 30 intervals, stirring in between until melted
and smooth.
• Using a small skewer or toothpick to hold the bar, dip and cover each candy bar with a light coating of
chocolate. You will need to be delicate with the almond!
• Freeze for 10-15 minutes until firm.
• Devour! Store in the freezer.
NUTRITION per DIY Almond Joy, yields 10


*Use DF chocolate for Vegan & DF.
29
Fall Breakfasts
BREAKFASTS
PUMPKIN BREAKFAST COOKIES
There’s nothing wrong with cookies for breakfast—if they’re this delicious AND nutritious! Made
with real pumpkin, oats, nuts, and raisins, these taste like chewy, soft-baked granola treats. Add
chocolate chips for extra indulgence, or cacao nibs for a lower-sugar nutritional boost!
INGREDIENTS
¾ cup (180g) pumpkin purée
⅓ cup (80mL) maple syrup
¼ cup (60mL) coconut oil, melted
1 egg
¾ tsp cinnamon
½ tsp pumpkin pie spice
¼ tsp nutmeg
¼ tsp salt
2 cups (160g) oats
⅓ cup (40g) pumpkin seeds
⅓ cup (50g) pecans
⅓ cup (60g) chocolate chips
⅓ cup (50g) raisins
PROCEDURE
• In a mixing bowl, whisk together pumpkin, maple syrup, coconut oil, egg, vanilla, and spices.
• Stir in remaining ingredients.
• Use an ice cream scoop (or ¼ cup measurement) to transfer scoops onto a baking sheet lined with
parchment, with space in between the cookies. These won’t spread in the oven, so flatten each cookie
with your hands.
• Bake 18-20 minutes.
• Cool on a wire rack before serving and enjoying!
• Store in the fridge or freeze.
NUTRITION per cookie, yields 12

*Use dairy-free chocolate chips Vegan & DF.
31
BREAKFASTS
PUMPKIN SMOOTHIE
Get your sweet, pumpkin-y fix in this sippable, on-the-go breakfast! A wholesome, fuel-filled
alternative to a slice of leftover pie… And, if you’re not a fan of frozen banana in smoothies,
this recipe uses frozen MANGO instead for creaminess and natural sweetness!
INGREDIENTS
⅔ cup (150g) pumpkin purée
½ cup (70g) frozen mango
½ cup (120g) non-dairy yogurt of choice
½-1 cup (120-235mL) milk
1 Tbsp maple syrup (to taste)
⅛ tsp cinnamon
⅛ tsp pumpkin pie spice
8 ice cubes
PROCEDURE
• Add all ingredients to a blender and blend until smooth.
NUTRITION per smoothie, yields 1

*Use non-dairy yogurt & milk for
Vegan, Paleo & DF
*Nutrition calculated using plain
unsweetened coconut milk yogurt 32
BREAKFASTS
PUMPKIN SPICE DONUTS
These donuts are light, cakey, and SO guilt-free—nutritious enough to eat for breakfast!
Pumpkin is a great fat substitute to lighten up this recipe, and oat flour fills these gluten-free
donuts with whole-grain goodness. You could also bake this batter as mini muffins, if preferred!
INGREDIENTS
Dry Ingredients Wet Ingredients
1 cup (80g) oat flour 1 egg
¼ cup (6g) granulated 2 Tbsp unsweetened
sweetener applesauce
1 tsp baking powder ⅓ cup (75g) pumpkin purée
½ tsp baking soda ⅓ cup (75g) nonfat Greek
1 tsp cinnamon yogurt, or non-dairy
1 tsp pumpkin pie spice yogurt of choice
¼ tsp nutmeg ¼ cup (60mL) milk
½ tsp allspice 1 tsp vanilla extract
½ tsp salt
Glaze/Topping (optional)
¼ cup yogurt of choice
½ tsp cinnamon
1-2 Tbsp sweetener
ground pecans for topping
PROCEDURE
• Mix dry ingredients and wet ingredients separately.
• Combine dry ingredients into wet, adjusting sweetness to your preference. (Remember, it will be LESS
sweet after it cooks, so add a tad more to the batter before baking.)
• Spoon or pipe into donut pan. (My batter filled a 6-donut pan.)
• Bake 8-10 minutes, until a toothpick comes out clean.
• Top with glaze and/or desired toppings! To make glaze (not included in nutrition), mix Greek yogurt,
cinnamon, and sweetener together in a bowl. Dip donuts into glaze, top with ground pecans, and
sprinkle cinnamon on top!
NUTRITION per donut, yields 6

*Use non-dairy milk & yogurt of choice for DF.

*Nutrition not including optional glaze.
*Omit optional pecans for NF. 33
BREAKFASTS
LOW-CARB PUMPKIN BREAD
For a quick, on-the-go breakfast, try this LOW CARB pumpkin blender bread! Deliciously easy
to make, and just one loaf can last all week. Plus, using almond flour and erythritol instead of
refined flours and sugar keeps this breakfast fuel-filled and entirely sugar-free!
INGREDIENTS
2½ cups (250g) almond flour 2 bananas
1 Tbsp baking powder 3 Tbsp melted coconut oil
½ cup (15g) granulated 4 eggs
sweetener ⅓ cup (80mL) milk
¼ tsp salt 1 cup (230g) pumpkin purée
1 tsp pumpkin pie spice ¼ tsp maple extract
½ tsp cinnamon ¼ tsp vanilla extract
PROCEDURE
• Blend wet ingredients.
• Add dry ingredients and blend until smooth.
• Transfer to a 9x5-inch loaf pan.
• Bake for 40 minutes. Remove from oven, cover with a foil tent, then return to oven for another 20 to 30
minutes—until golden on top and a knife comes out clean.
• Cool completely before slicing and enjoying!
NUTRITION per slice (depending on size of cut), yields 10 servings

34
FIG & GOAT CHEESE
BREAKFASTS
SWEET POTATO TOAST
Make the most of the sweet potato season with wholesome sweet potato toasts for breakfast!
Rich, savory goat cheese pairs beautifully with sweet figs and the bright burst of pomegranate.
Pistachios add the crunch this dish needs, and I like to garnish with fresh thyme!
INGREDIENTS
1 sweet potato, cut into 3-4 toast slices
2-3 Tbsp goat cheese spread
2 figs, sliced
2 Tbsp pomegranate arils
2 Tbsp pistachios, chopped
1 tsp fresh thyme, chopped
PROCEDURE
• Slice sweet potato lengthwise into toasts (as many as you’d like to eat), ~½-inch thick.
(Be careful slicing your toasts, especially with firm sweet potatoes! I recommend using the tip of your
knife to score your sweet potato all the way around, along the line you plan to cut first. And, it can help to
microwave your sweet potato for 1-2 minutes to soften it up just a bit.)
• Toast slices in your toaster or toaster oven, until starting to blister/brown and soft enough to cut with a
knife. (If using a traditional toaster, you may need to run your slices through the toaster a few times to get
them soft.)
• Carefully remove slices from toaster. (I use wooden tongs!)
• Spread on goat cheese and top with fig slices, pomegranate arils, chopped pistachios, and a sprinkle of
fresh thyme.
NUTRITION per serving (3-4 goat cheese sweet potato toasts), yields 1 serving
*Omit pistachios or substitute pumpkin

seeds for NF.
35
BREAKFASTS
LOW-CARB PUMPKIN SCONES
These melt-in-your-mouth pumpkin scones are bursting with comforting fall flavor! The
maple glaze is so simple yet irresistible, as is the crave-ably crumbly texture of the scone.
Oh, and did I mention these tasty confections are gluten-free, sugar-free, and low-carb?!
INGREDIENTS
Pumpkin Scones Ingredients
2 cups (200g) almond flour
1 egg
3 Tbsp pumpkin purée Maple Glaze Ingredients
1-2 Tbsp sweetener 1 cup (200g) powdered sugar
1 tsp cinnamon (sugar-free for Low-Carb)
½ tsp pumpkin pie spice ¼ tsp maple extract
½ tsp baking soda 2-3 Tbsp milk
½ tsp salt pinch of salt
PROCEDURE
• Combine all ingredients in a bowl and mix until well-combined.
• Transfer to a floured surface and mold into a 7x7-inch square, about 1 inch thick. Cut the square into 4
smaller squares, and cut those diagonally into 8 right triangles.
• Place on a baking pan 1 inch apart. Bake 16 to 18 minutes, until they begin to brown on top and are firm,
not mushy.
• While scones bake, make the glaze. Combine all ingredients in a mixing bowl and whisk together.
• Drizzle glaze over warm scones, serve, and enjoy!
NUTRITION per scone, yields 8 servings

36
BUTTERNUT SQUASH
BREAKFASTS
OATMEAL POWER BOWL
Start the day with a warm, comforting breakfast that’s SO easy to make! Between the oats
and butternut squash, it’s full of slow-digesting carbs and fiber to keep you feeling full and
satisfied. And, feel free to substitute pumpkin or sweet potato purée for butternut squash!
INGREDIENTS
½ cup (40g) quick-cooking oats Suggested Toppings
¾ cup (180mL) milk chopped walnuts
3 Tbsp butternut squash purée apple slices
¼ tsp vanilla extract pumpkin seeds
¼ tsp cinnamon chopped dates
⅛ tsp nutmeg maple syrup
pinch of salt anything else you prefer!
PROCEDURE
• Combine oats and milk in saucepan over medium heat.
• Bring to a boil, then reduce heat to simmer. Stir until consistency is reached.
• Stir in other ingredients, heat through 1 minute.
• Serve with desired toppings and enjoy!
• For meal prep: Add dry ingredients to a jar and store. When ready to use, add to a saucepan and add
liquid ingredients.
• Microwave option: Add dry ingredients with milk and heat for 90 seconds.
• Store 2-3 weeks in an airtight jar/container.
NUTRITION per serving (without toppings), yields 1

*Omit optional walnut topping for NF.
37
BREAKFASTS
EGGNOG OVERNIGHT OATS
Turn your overnight oats into a holiday-flavored treat by using EGGNOG instead of milk! An
easy, fun meal prep recipe to switch things up during the fall and winter seasons. For a healthier
alternative to store-bought eggnog, check out my dairy-free and vegan eggnog recipes!
INGREDIENTS
⅓ cup (25g) oats
1 Tbsp chia seeds
¼ tsp cinnamon
¼ tsp vanilla powder
pinch of nutmeg
pinch of salt
½ cup (120mL) eggnog
(see p. 146 & 147 for my
vegan & dairy-free
eggnog recipes!)
PROCEDURE
• Add dry ingredients to a jar or plastic container. Shake well to mix.
• The night before you want to eat your oats, add eggnog to container and mix.
• Refrigerate overnight.
• Serve cold and enjoy!

*Use vegan/dairy-free eggnog for Vegan & DF.
38
BREAKFASTS
APPLE SPICED PANCAKES
In the midst of pumpkin mania, don’t forget about autumn’s OTHER all-star ingredient:
apples! These protein-packed pancakes taste like sweet apple pie, with the perfect amount
of comforting spice. But, they’re chock-full of nutritious fuel to energize your day!
INGREDIENTS
½ cup (120g) egg whites
2 Tbsp unsweetened applesauce
1½ Tbsp coconut flour
1 tsp baking powder
1 tsp apple pie spice
½ tsp cinnamon
½-1 tsp sweetener (optional)
dash of salt
¼ cup apples, diced
PROCEDURE
• Combine all ingredients except for diced apples in a blender or processor until smooth.
• Stir diced apple chunks into batter.
• Preheat griddle or skillet.
• Pour batter onto griddle or skillet into your desired pancake shapes.
• Once the pancakes begin to bubble, flip to cook through on the other side.
NUTRITION per serving, yields 1 (~6 pancakes)

39
BREAKFASTS
PUMKIN PIE OVERNIGHT OATS
Make healthy eating easier this holiday season by infusing the sweet FLAVORS you crave
into wholesome meals—like these overnight oats! It’s a tasty, satisfying breakfast that you’ll
actually WANT to eat. Feel free to change up the flavors and make this recipe your own!
INGREDIENTS
⅓ cup (27g) oats (old fashioned or quick-cooking)
⅓ cup (80mL) milk
2 Tbsp nonfat Greek yogurt,
or non-dairy yogurt of choice
1 tsp chia seeds
¼ tsp cinnamon
¼ tsp pumpkin pie spice
½–1 tsp sweetener
PROCEDURE
• Mix all ingredients in a jar, adjusting sweetness and thickness to preference.
• Refrigerate overnight (or for at least 4 hours, if making for the same day).
• Enjoy cold!

*Use non-dairy milk & yogurt of choice for

Vegan & DF.
40
BREAKFASTS
SWEET POTATO WAFFLE
What better way to get your veggies in than with waffles?! Sweet potato adds a hearty dose of
fiber and plenty of sweet, creamy flavor into this easy breakfast. But, you can also switch up
the recipe with pumpkin, butternut squash, or pear purée instead of mashed sweet potato!
INGREDIENTS
½ cup (120mL) egg whites
⅓ cup (65g) mashed sweet potato
1 Tbsp coconut flour
1 tsp baking powder
1 tsp cinnamon
½–1 tsp sweetener (optional)
dash of salt
2 Tbsp diced pecans
PROCEDURE
• Combine all ingredients except for pecans in a blender or processor until smooth.
• Stir diced pecans into batter.
• Preheat waffle maker.
• Pour batter into waffle maker, covering the iron completely.
• Cook according to package directions. (Cook time will vary, depending on your waffle iron.)
NUTRITION per waffle, yields 1

*Omit pecans for NF.
41
BREAKFASTS
FALL FRITTATA
A frittata is one of the easiest veggie-packed meals you can make—great for the busy holiday
season! Mushrooms, squash, and spinach make this breakfast super comforting AND
nutritious. The blue cheese is optional, but I love the zing of flavor it adds to this dish!
INGREDIENTS
¾ cup egg (180g) whites/substitute
(or sub 4 eggs, or part eggs/whites)
½ cup (35g) baby bella mushrooms, sliced
¼ cup (40g) onion, chopped
½ tsp garlic, minced
½ cup (100g) butternut squash, cooked & cubed
¼ cup (10g) spinach, chopped
¼ cup (10g) parsley, chopped
1 Tbsp blue cheese (optional, but delicious)
dash of salt & pepper
PROCEDURE
• Preheat oven to broil.
• In a skillet over medium heat, sauté mushrooms, garlic, onions, salt, and pepper until mushrooms have
reduced in size and onions are translucent (about 5 minutes).
• Add butternut squash, spinach, and parsley. Sauté another 1-2 minutes.
• Add eggs/whites, covering the entire skillet. Allow the bottom of the frittata to begin to set.
• Use your spatula to lift the bottom of the set frittata and redistribute the remaining uncooked eggs.
• Once it is mostly cooked through, add your blue cheese and transfer to the oven to broil.
• Broil 2-3 minutes, until completely cooked through.
• Remove and devour!
NUTRITION per frittata, yields 1

*Omit cheese for Paleo & DF.
42
Fall Snacks
LOW-CARB
SNACKS
PUMPKIN SPICE MUFFINS
Look at the gorgeous, natural orange color in these pumpkin spice muffins! They’ve got
the right balance of fragrant, fall-time spices and comforting sweetness that I crave ALL
year long. So fluffy, flavorful, and satisfying—you’d never guess they’re low in carbs!
INGREDIENTS
½ cup (55g) coconut flour
⅔ cup (20g) sweetener
1¼ Tbsp baking powder
1½ Tbsp pumpkin pie spice
¼ tsp salt
4 eggs
2 Tbsp coconut oil
3 Tbsp milk
½ cup (115g) pumpkin purée
PROCEDURE
• In a large bowl, whisk together almond flour, coconut flour, erythritol, baking powder, pumpkin pie
spice, and salt.
• Add eggs, coconut oil, milk, pumpkin purée, and vanilla and stir well to integrate, until you have a nice,
thick batter. Allow batter to sit for a few minutes to continue thickening.
• Transfer batter to a sprayed muffin tin. (I used an ice cream scoop to portion my muffins!)
• Bake 22-25 minutes, until tops are golden and a toothpick comes out clean.
• Store in the fridge.
NUTRITION per muffin, yields 12

44
SNACKS
PUMPKIN GRANOLA
This pumpkin granola is a win-win—far more nutritious than store-bought granolas AND
unbelievably tasty! The crunchy-chewy, savory-sweet mix of nuts and seeds with dried fruit
and coconut makes this snack SO fun to eat. Serve with yogurt, milk, or enjoy on its own!
INGREDIENTS
2½ cups (200g) rolled oats ½ cup (115g) pumpkin purée
½ cup (30g) unsweetened ¼ cup (60g) unsweetened
shredded coconut applesauce
⅓ cup (40g) chopped walnuts 3 Tbsp honey
½ cup (65g) pumpkin seeds 1 Tbsp coconut sugar
1 tsp cinnamon 2 tsp coconut oil
1 tsp pumpkin pie spice 1 tsp vanilla extract
¼ tsp salt 2 Tbsp sweetener (to taste)
¼ tsp nutmeg
½ cup dried cranberries
PROCEDURE
• In a mixing bowl, combine all dry ingredients, except for cranberries.
• In a separate bowl, combine all wet ingredients.
• Mix dry into wet, tossing to coat well.
• Transfer mixture to a baking sheet lined with parchment and sprayed, spreading granola into a nice,
even layer on the sheet. (I needed 2 baking sheets for all of my granola.)
• Bake for 20 minutes. Remove from oven, stir, and return to oven for another 20 minutes.
• Remove from oven and allow to cool. Stir in dried cranberries.
• Serve and devour!
• Store in an airtight container at room temperature for up to 2 weeks.
NUTRITION per ¼ cup, yields 18 servings (~4½ cups)

*Use agave instead of honey for Vegan.

*Omit/substitute seeds for walnuts for NF.
45
SNACKS
APPLE PIE SALSA
Nothing beats chips and dip when you’re feeling snack-y, and this sweet twist is perfect for the
holidays! After simmering, the diced apples become soft, fragrant, and even sweeter. Serve
with homemade cinnamon sugar chips, and this snack is like a deconstructed apple pie!
INGREDIENTS
4 granny smith apples, peeled & finely diced
2 tsp lemon juice
⅔ cup (100g) coconut sugar
1 tsp cinnamon
¼ tsp nutmeg
pinch of salt
PROCEDURE
• Add everything except vanilla extract to a saucepan over medium heat.
• Cover and cook 30 minutes, until soft and fragrant.
• Add vanilla, stir to integrate, and remove from heat.
• Serve with homemade cinnamon sugar chips and enjoy! (I use the same recipe as the “Creepy Crisps,” on
p. 24, only I used Christmas cookie cutter shapes instead).
NUTRITION per ⅓ cup, yields 12 servings (~4 cups) (salsa only, not including crisps)
46
CHOCOLATE PEANUT BUTTER
SNACKS
MUDDY BUDDIES
A few simple swaps can make traditional muddy buddies SO much cleaner. Opt for extra-dark
or stevia-sweetened chocolate, natural peanut butter, and try making your own powdered
sugar with coconut sugar or stevia! Just as delicious, and just as hard to resist…
INGREDIENTS
⅓ cup (60g) chocolate chips (milk, dark, dairy-free, etc.)
¼ cup (65g) peanut butter
1½ cups (75g) Chex cereal
3 Tbsp powdered peanut butter
3 Tbsp powdered coconut sugar (see below)
Powdered Coconut Sugar Ingredients

1 cup (150g) coconut sugar
1 Tbsp arrowroot starch or corn starch
PROCEDURE
• To make powdered coconut sugar, add 1 cup coconut sugar and 1 Tbsp arrowroot/corn starch to a
blender and blend. (Package and store leftover powdered coconut sugar to use in other recipes!)
• Add 3 Tbsp powdered coconut sugar to a bowl with 3 Tbsp powdered peanut butter and mix
to combine.
• Melt chocolate chips in a double boiler until smooth.
• Stir in peanut butter. Remove from heat.
• Add Chex cereal and stir to coat.
• Sprinkle with powdered peanut butter and powdered coconut sugar mixture and toss to coat. Devour!
Store in the fridge.

*Use dairy-free chocolate for Vegan & DF.

*Nutrition calculated using 60% dark
chocolate chips. 47
SNACKS
CHURRO PECANS
Candied pecans are a holiday classic, and this lightened-up recipe requires no oven
and NO oil! Coated in a simple cinnamon sugar syrup, you won’t believe how crave-ably
crunchy they become. Sweet, cinnamon-y, and crisp—like a churro, but more nutritious!
INGREDIENTS
2 cups (300g) pecans (I prefer roasted,
but you can also use raw)
1 Tbsp cinnamon
pinch of salt
⅓ cup (80mL) water
PROCEDURE
• Combine coconut sugar, cinnamon, salt, and water in a skillet. Cover and cook over medium heat until
the sugar has dissolved, and then stir in the pecans.
• Coat pecans completely and stir for about 8-10 minutes, until the mixture is dry.
• Spread out on parchment paper and allow to cool.
NUTRITION per ¼ cup, yields 8 servings (2 cups)

48
SNACKS
PUMPKIN BUTTER
This healthy pumpkin butter is full of seasonal flavor, and it tastes AMAZING on just about
anything. Spread it on toast, a banana, or even stir a spoonful into your coffee. Store in a
mason jar with a festive cupcake liner sealed in the lid for some simple holiday flare!
INGREDIENTS
2 cans (14 oz ea.) pumpkin purée
⅔ cup (160mL) apple juice
3 Tbsp coconut sugar (to taste)
2 Tbsp sweetener (to taste)
2 tsp cinnamon
2 tsp pumpkin pie spice
1 Tbsp lemon juice
¼ tsp salt
PROCEDURE
• In a saucepan, add all of your ingredients and mix well to combine.
• Cook over medium-low heat for about 25 minutes stirring frequently to keep it moving.
• After 25 minutes remove from the heat and allow it to cool and then you can jar it up.
• To decorate these you are simply going to flatten out your favorite festive cupcake liners. Place the
first part of the lid on top, followed by the flattened cupcake liner and then seal it off with the second
part of the lid.
NUTRITION per 2 Tbsp, yields 24 servings (~3 cups)

49
SNACKS
SWEET PEPITAS
The ultimate crunchy snack for pumpkin season? Pepitas—a.k.a pumpkin seeds! Not only are
they protein-packed, but they’re also rich in magnesium, zinc, and plant-based omega-3s. I love
the blend of spices in these sweet pepitas, but feel free to make savory pepitas, too!
INGREDIENTS
1 cup (130g) raw pumpkin seeds, washed & dried
2 tsp oil
1 tsp coconut sugar
½–1 tsp sweetener (to taste)
2 tsp cinnamon
¼ tsp nutmeg
PROCEDURE
• Toss dry seeds in oil and seasonings, with only 1 tsp cinnamon to begin.
• Transfer to a baking sheet lined with foil and sprayed, separating so they are not overlapping, if
possible. Spray seeds with cooking spray.
• Bake 12–15 minutes. Remove from oven, sprinkle remaining cinnamon, and toss on the tray. Spray with
cooking spray and return to oven.
• Bake 12–15 more minutes, until browned and crisp.
• Allow to cool, serve, and enjoy! (These will crisp up more as they cool!)
NUTRITION per ¼ cup, yields 4 servings (~1 cup)

50
SNACKS
CINNAMON ROASTED CHICKPEAS
A simple blend of spices transforms savory chickpeas into a sweet seasonal treat! With so
many tempting goodies during the holidays, these are a great, protein-packed snack to keep
on hand. For the crunchiest chickpeas, allow to cool after roasting so they can fully crisp up!
INGREDIENTS
1 can (15 oz, 425g) chickpeas, drained, rinsed & dried
1½ tsp oil
1 tsp cinnamon
¼ tsp salt
⅛ tsp nutmeg
2 tsp honey
PROCEDURE
• Toss dried chickpeas in oil and all spices, until all garbanzos are well coated.
• Transfer to a baking sheet lined with foil and sprayed. Spray chickpeas with cooking spray.
• Bake 30–40 minutes, tossing once or twice along the way.
• Remove from oven, toss with honey, and return to oven for another 5-8 minutes.
• Allow to cool before devouring so they can fully crisp up!

*Use agave instead of honey for Vegan.
51
LOW-CARB
SNACKS
PUMPKIN MINI MUFFINS
These mini muffins are tasty enough to enjoy for dessert, but fuel-filled enough to eat for
breakfast! Almond flour and eggs keep the carb count low, but pack in plenty of wholesome
fats. Best of all, this recipe is super budget-friendly and EASY—just blend, bake, and enjoy!
INGREDIENTS
1½ cups (150g) almond flour
⅔ cup (5.3 oz, 150g) canned pumpkin purée
1 Tbsp pumpkin pie spice
⅔ cup (20g) sweetener
4 large eggs
pinch of salt
PROCEDURE
• Fill a muffin tin with cupcake liners. (I used mini muffin tins, but you could also make large muffins!)
• Scoop batter into liners
• Bake 30 to 40 minutes for regular-sized muffins, or 20-25 minutes for mini muffins.
• Allow to cool before serving and enjoying!
• Store in airtight container in the fridge for 4-5 days, or up to 1 month in the freezer.
NUTRITION per 6 mini muffins, yields 5 servings (~30 muffins)

52
SNACKS
PUMPKIN PIE DIP
Fall is the time for pumpkin EVERYTHING—why not pumpkin pie in dippable form?!
You can even make this sweet dip vegan by using a non-dairy yogurt. Perfect for
holiday get-togethers, served with fruit, veggies, cookies, or any dippers you like!
INGREDIENTS
1 cup (240g) plain Greek yogurt
(or non-dairy yogurt of choice)
1 Tbsp almond butter
1-2 Tbsp maple syrup
1 tsp cinnamon
pinch of salt
PROCEDURE
• In a large bowl, combine all ingredients.
• Whisk to combine, or use a hand mixer to beat until well-integrated. Adjust sweetness to taste.
• Serve with dippers like graham crackers, gingersnaps, apple slices, pretzels, celery—whatever you like!
NUTRITION per 2 Tbsp, yields 14 servings (~1¾ cups dip)

*Use non-dairy yogurt for Vegan & DF.

*Substitute sunflower seed butter for
almond butter for NF. 53
SNACKS
SUGAR PLUM JAM
I’ve never tried sugar plum candies, but this festive jam sure tastes sweet as candy—in
spreadable form! Plums are in season in fall, making for naturally-sweeter, extra delicious jam.
I love the hint of tang, the vibrant color, and that I only need 2 ingredients to make it!
INGREDIENTS
2 lbs (~1kg) plums (~12 medium-sized,
or ~6 cups pitted & sliced)
1 cup (200g) sugar or sweetener
PROCEDURE
• Slice plums and remove the pits. (You can leave the skins on!)
• Add slices to a pot—over NO heat or with the heat OFF—and sprinkle with sugar. Allow to sit and
macerate for about 30 minutes to an hour. (This will make your jam sweeter and more flavorful!)
• After macerating, turn on heat and bring pot to a boil. Turn heat down and allow to simmer for 45
minutes to an hour, stirring occasionally.
• Mash plums to desired consistency, until jam is as smooth or chunky as you like.
• Transfer to jars and store in the fridge up to 3-4 weeks, or top mason jars with festive cupcake liners for
homemade holiday gifts! Or, use a sterilized canning process and store 2-3 months.
NUTRITION per 2 Tbsp, yields 32 servings (~4 cups)

*Nutrition calculated using sugar as sweetener.
54
SNACKS
PUMPKIN SPICE PEANUT BUTTER
With just peanuts and a dash of pumpkin spice, you can blend up the ultimate holiday gift—
for family, friends, or yourself! Homemade nut butter is so simple, clean, and you can flavor it
however you like. Pair this pumpkin spice version with my sugar plum jam for a holiday PB&J!
INGREDIENTS
2 cups (300g) roasted salted peanuts
1½ tsp pumpkin pie spice
PROCEDURE
• Add peanuts and pumpkin pie spice to a blender or food processor and let it rip!
(The quality of your food processor will affect the amount of time this takes. Some take just a few minutes,
others can take up to 10—so be patient! Watch for the stages it goes through, from whole nuts, to crumbs,
to a thick and hard dough ball, and finally to a creamy, smooth butter once the oils release.)
• Transfer to a jar to store, or portion into multiple jars for DIY edible holiday gifts!
NUTRITION per 2 Tbsp, yields 12 servings (~1½ cups)

55
CINNAMON CARDAMOM
SNACKS
PEAR BUTTER
If you’re a fan of apple butter, you’ve got to give this cinnamon cardamom pear butter a try!
I recommend using fresh pears and cinnamon sticks to maximize the seasonal flavor. So
scrumptious, it’s one of my go-to autumn spreads—and a great homemade gift option!
INGREDIENTS
3 cups (675g) diced Bartlett pears (about 2 pears)
½ cup (120g) unsweetened applesauce
1 tsp fresh ginger, peeled & diced
1 tsp lemon juice
1 tsp sweetener (adjust to taste)
2 tsp coconut sugar
1 tsp cardamom
1 tsp cinnamon
1 cinnamon stick
dash of salt
PROCEDURE
• Pulse pears in a food processor or blender. Some chunks are okay!
• Transfer to a saucepan over medium heat and add remaining ingredients. Stir well to combine.
• Allow to come to a boil, and then turn down to low.
• Simmer about 30 minutes, until sauce thickens to desired consistency.
• Remove from heat, remove cinnamon stick, and allow to cool.
• Serve and devour, or portion and store!
• Store in an airtight container in the fridge up to 3-4 weeks, or use a sterilized canning process
and keep up to 1 year.
NUTRITION per Tbsp, yields 16 servings (~1 cup)

56
Fall Entrées
ENTRÉES
EASY ROAST TURKEY
If you’ve been too intimidated to cook a Thanksgiving turkey, now is the time to try! This
method is essentially fool-proof, and you can streamline the procedure as much or little as you
want. Juicy and flavorful, yet light and nutritious—and unbelievably easy to make!
INGREDIENTS
thawed turkey, ½ tsp pepper
insides removed ½ onion + ½ apple
2 onions, quartered 3 cups (720mL) chicken or
4 celery stalks, roughly turkey stock
chopped 1 cup (240mL) cooking wine
6 adult carrots, roughly
chopped Additional Supplies
1 tsp salt + ½ tsp pepper roasting pan & rack
⅓–½ cup (80–120mL) oil (rack is optional)
(depending on size baster (optional, if you’d like
of turkey) to baste)
⅓ cup (10g) fresh herbs, meat thermometer
chopped (I use a mix of twine
thyme, sage & rosemary)
½ tsp salt
PROCEDURE
• Rinse the turkey and pat dry with paper towels. Add onions, celery and carrots to roasting pan and place
turkey on top, breast-side up. Pre-salt by sprinkling salt & pepper all over the bird—front and back—and
inside of the cavity.
• Mix together oil, herbs and salt & pepper. Carefully, use your hands to spread herby oil underneath the
skin (try not to pierce through), as well as all over the bird, covering every square inch to ensure beautiful
browning and flavor! If you do NOT want to get under the skin with your hands, feel free to skip this step
and simply brush the herby oil on with a basting brush.
• Put your ½ apple & ½ onion together and place inside the cavity for moisture. Tie the legs of the turkey
together with twine. Pour wine and stock into the bottom of the roasting pan.
• Bake in the oven 3–4 hours, depending on size. About 15 minutes per pound is a good rule of thumb!
• After each hour, remove from oven and baste if desired, using the juicy-goodness on the bottom of your pan.
• Check your meat thermometer after 2 hours by piercing into the lower thigh. Once your bird reaches
175°–180°F (80-82°C) it’s done! Allow to rest 45 minutes before carving. Use your juices in the baking pan for
gravy, or discard. Discard the vegetables in the baking pan—they’ve done their job!
NUTRITION per 3.5 oz white meat (no skin) NUTRITION per 3.5 oz dark meat (no skin)
161 calories | 4g fat | 0g carbs | 30g protein 192 calories | 8g fat | 0g carbs | 28g protein
*Servings yielded will vary depending on

size of bird.
58
BBQ CRANBERRY & PESTO
ENTRÉES
TURKEY MEATBALLS
This recipe combines two Thanksgiving essentials—turkey and cranberries—into one
delicious meatball! Between the savory pesto and parmesan and tangy cranberries, these
are seriously irresistible. A holiday-inspired meal you’ll want to enjoy year-round!
INGREDIENTS
2 lbs (1kg) ground turkey, or meat of choice
1 cup (80g) quick-cooking oats
1 cup (100g) fresh or frozen cranberries, chopped
(can also use dried cranberries)
2 celery ribs, diced
½ cup (115g) pesto
⅓ cup (40g) grated parmesan
1 egg
½ tsp salt
¼ tsp pepper
PROCEDURE
• In a mixing bowl, combine all ingredients.
• Mix together, and don’t be afraid to get your hands dirty!
• Form meat mixture into balls. (I used a cookie scoop to portion them out and rolled them in my hands!)
• Add 1-2 Tbsp coconut oil to a pan over medium heat and allow to heat for 1-2 minutes.
• Add half of cranberry turkey meatballs and cook ~8 minutes until cooked through, turning to brown on
all sides. Repeat until all meatballs are cooked.
• Serve with barbecue sauce for dipping and enjoy!
NUTRITION per 6-7 meatballs (depending on size), yields 8 servings (~50 meatballs)
59
ENTRÉES
VEGAN LENTIL MEATLOAF
This lentil “meatloaf” is so tasty and hearty, you won’t even notice there’s no meat in it!
Perfect to serve at holiday meals with family and friends, especially for anyone following a
plant-based lifestyle. An easy vegan option that’s just as delicious, and ultra-nutritious!
INGREDIENTS
drizzle of oil 2 cups (460g) pumpkin purée
4 garlic cloves, minced or mashed sweet potato
1 large onion, diced 1 cup (180g) quinoa, cooked
1 rib celery, chopped 1 cup (110g) green peas
1 carrot, cut into pieces ¾ cup (120g) pecans or
1 cup (120g) mushrooms, walnuts, chopped
chopped 1 Tbsp fresh ginger, grated
2 Tbsp fresh parsley, chopped
2 Tbsp fresh rosemary, Glaze Ingredients
chopped ⅓ cup (100g) apricot jam
2 Tbsp fresh thyme, chopped ⅔ cup (150g) ketchup
1 tsp poultry seasoning
1-2 tsp salt & pepper (to taste)
3 cups (600g) red lentils, cooked
PROCEDURE
• In a pot over medium heat, sauté garlic, onions, celery, carrot, and mushrooms in oil for 3-5 minutes,
until soft.
• Add parsley, rosemary, thyme, poultry seasoning, salt, and pepper and cook another minute, mixing
to combine.
• Add remaining ingredients to pot and mix well to integrate.
• Transfer mixture into 2 loaf pans lined with foil or parchment. Use a spatula to flatten each loaf so
they’re nice and even on top.
• Mix glaze together and brush on top of each meatloaf.
• Bake 1 hour.
• Allow to cool 45 minutes before removing from pan.
• Serve and enjoy warm or cold!
NUTRITION per slice, yields 16

60
ENTRÉES
BUTTERNUT WONTON POTSTICKERS
Savory, indulgent potstickers CAN be healthy! Wonton wrappers are under 20 calories per
sheet, and baking instead of frying cuts down on calories and fat. And, the Asian-inspired
umami flavors pair surprisingly well with the sweet butternut squash in this recipe!
INGREDIENTS
16 wonton wrappers
1½ cups (300g) butternut squash, cooked & mashed
1 Tbsp soy sauce
2 tsp coconut sugar
½ tsp garlic
½ tsp ground ginger
⅛ tsp salt
⅛ tsp pepper
1 egg white, for wash
PROCEDURE
• Combine squash, soy sauce, coconut sugar, garlic, ginger, salt, & pepper, adjusting seasonings to taste.
• Lay a wonton wrapper down flat and place 1 heaping Tbsp squash mixture into the center of the
wonton wrapper.
• Wet your finger and dampen the sides of the wonton wrapper. Fold the corners in so they meet at the
top and press the sides together. The water should help them stick.
• Place on a baking sheet lined with parchment and sprayed. Keep covered with plastic to prevent drying.
Repeat for remaining wonton wrappers!
• Brush all filled wontons with egg white wash.
• Bake 8-12 minutes.
• Serve warm with additional soy sauce for dipping!
NUTRITION per potsticker, yields 16

*Brush with oil or soy milk instead of

egg white wash for Vegan.
61
LEFTOVER TURKEY
ENTRÉES
STUFFED PEPPERS
After Thanksgiving, my family usually ends up having SO many leftovers that we get sick of
eating the food. These stuffed peppers are a simple way to use that leftover turkey and jazz it
up with additional flavors! You’ll forget the protein even came from your Thanksgiving feast!
INGREDIENTS
4 bell peppers, color of choice ¼ tsp salt
1 cup (125g) leftover shredded ¼ pepper
turkey ¼ cup (30g) shredded
1 can (15 oz, 425g) black beans, cheddar cheese
drained & rinsed
1 can (8 oz, 230g) tomato sauce
1 can (4 oz, 115g) green chiles
½ cup (20g) chopped spinach
⅓ cup (55g) chopped onions
1 tsp garlic
1 tsp chili powder
1 tsp paprika
½ tsp onion powder
½ cumin
PROCEDURE
• Cut the tops off bell peppers.
• Parboil your peppers by placing them in boiling water for about 2-3 minutes each, and then removing
from the water.
• Transfer peppers to a baking dish where they can stand up straight.
• Sauté your onions and garlic in a bit of oil or cooking spray for a few minutes, until the onions are
tender and translucent.
• Add remaining ingredients, except for cheese, and mix well to integrate.
• Stuff your peppers with the mixture. Sprinkle tops with cheese.
• Add enough water to cover the bottom of the dish with the peppers in it, about ¼-inch or so.
• Bake 15 minutes, until cheese is melted and peppers are cooked through.
• Allow to cool 1–2 minutes before serving and devouring!
NUTRITION per stuffed pepper, yields 4

*Omit black beans for Paleo.

*Omit cheese for DF.
62
ENTRÉES
PUMPKIN CHICKEN CURRY
Fall is a busy time for everyone—so let your slow cooker handle some of the cooking! This
nutritious, veggie-packed curry is SO flavorful and creamy, thanks to the pumpkin purée
and coconut milk. Toss in leftover turkey or chicken, or omit for a totally vegan dinner!
INGREDIENTS
2 lbs (32 oz, 900g) boneless 2 adult carrots, rounds
skinless chicken breast 1 zucchini, cut thinly as
1 can (15 oz, 425g) pumpkin flat “noodles”
purée 1 tsp minced garlic
1 can (14.5 oz, 411g) diced 1½ tsp curry powder
tomatoes 1½ tsp garam masala
¾ cup (175mL) chicken/ 1 tsp cumin
vegetable broth 1 tsp cinnamon
½ cup (120mL) light coconut ¾ tsp salt
milk ½ tsp ginger
1 onion, chopped ½ tsp turmeric
½ head medium cauliflower, ½ tsp pepper
florets
2 celery stalks, chopped
PROCEDURE
• Cut chicken breasts into smaller pieces, around 4-6 oz each. (This doesn’t need to be exact—just enough
to make the pieces more manageable to work with.)
• Combine all ingredients in a large slow cooker (at least 2-qt, larger if possible).
• Cook on low for 6-8 hours.
• Remove chicken pieces and shred, using 2 forks to pull apart.
• Return shredded chicken to slow cooker and mix into sauce.
• Serve warm with a dollop of Greek yogurt or sour cream!
NUTRITION per 1 cup serving (4 oz meat), yields 8 servings (~8 cups curry)
*Omit chicken for Vegan & Vegetarian—

feel free to sub 3-4 cans of beans for
added protein. 63
ENTRÉES
AUTUMN APPLE MEATLOAF
Add some sweet, seasonal flare to your old-school meatloaf with apples! Throwing some
chopped apples into the mix bring loads of flavor and juiciness to this simple loaf. Maximize
that yumminess AND cut down on added sugars by using applesauce in the glaze!
INGREDIENTS
Meatloaf Ingredients Glaze Ingredients
1¼ lbs (565g) extra lean ¼ cup (60g) unsweetened
ground turkey applesauce
1 cup (120g) apple, diced 2 tsp apple cider vinegar
½ cup (80g) onion, diced 1 tsp Dijon mustard
1 egg 2 tsp honey
2 Tbsp egg whites ¼ tsp cinnamon
3 Tbsp breadcrumbs dash of nutmeg
¾ tsp salt
¼ tsp pepper
PROCEDURE
• In a bowl, combine all glaze ingredients, adjusting seasonings and sweetener to taste. Set aside.
• Add all loaf ingredients to a large bowl and mix together until well-combined.
• Press mixture into a sprayed loaf pan and bake 30 minutes.
• Remove from oven and brush/pour glaze over entire loaf. Return to oven for another 40-45 minutes.
• Serve warm and enjoy!

*Sub coconut flour or flax meal for

breadcrumbs for Paleo.
*Use gluten-free breadcrumbs for GF. 64
ENTRÉES
TURKEY CHILI
Here’s another slow cooker meal to streamline the holiday cooking! This zesty chili is fuel-
filled, protein-packed, and sure to leave you with plenty of leftovers. Cocoa may SEEM like an
unusual addition, but it really deepens the festive flavors and adds a major antioxidant boost!
INGREDIENTS
1¼ lbs (565g) extra lean 1 can (14.5 oz, 411g) diced
ground turkey tomatoes
½ cup (80g) onion, chopped 1 Tbsp garlic
1 yellow bell pepper, chopped 2 Tbsp chili powder
1 can (15 oz, 420g) black 2 tsp unsweetened cocoa
beans, drained & rinsed powder
1 can (15 oz, 420g) white ½ tsp each of: cumin, garlic
beans of choice, drained powder, salt, paprika,
& rinsed cinnamon
1 apple, chopped ¼ tsp cayenne
1 stalk of celery, chopped ¼ tsp pepper
1½ cups (335g) tomato sauce
¾ cup (180mL) chicken/
vegetable broth
PROCEDURE
• Mix all ingredients together in slow cooker or crockpot (at least 2-qt, or larger).
• Cook on low heat for 6 hours.
• Serve and enjoy with desired toppings, like shredded cheese and Greek yogurt or sour cream!
NUTRITION per 1 cup, yields 6 servings (~6 cups)

65
ENTRÉES
GRAPE CHICKEN SKEWERS
Did you know that grapes are in season all the way through November? Diversify your fall
palate and add these grape chicken skewers to the menu! I LOVE their fruity flavor in the
balsamic marinade. And, after roasting, the grapes become even sweeter—like grape jelly!
INGREDIENTS
Skewers Ingredients Additional Supplies
16 oz (450g) boneless skinless 8 wooden skewers
chicken breast, cut into bite-
sized cubes, ~½ oz each
1 cup (100g) red grapes
Marinade Ingredients
3 cups (300g) red grapes
1 Tbsp balsamic vinegar
2 tsp fresh thyme
2 tsp oil
1 tsp garlic
½ tsp salt
¼ tsp pepper
PROCEDURE
• Soak wooden skewers in warm water for about 30-60 minutes before cooking. (Soaking will prevent the wooden
skewers from burning in the oven! It can help to place a glass on top of the skewers to keep them submerged in the
water.)
• Combine all marinade ingredients in a food processor and blend until smooth.
• Transfer marinade and cut chicken cubes to a plastic zip-top bag, massaging the marinade to coat chicken
completely. Refrigerate 1-2 hours, massaging every 20 minutes or so to ensure even coverage.
• Add marinated chicken cubes and grapes to wooden skewers, alternating the two. (I used about 2 oz (60g) chicken
per skewer.)
• Transfer skewers to a wire rack on top of a baking sheet lined with parchment or foil to catch the excess. (If you
don’t have a wire rack, simply use a lined baking sheet and flip the skewers halfway through.)
• Spoon some of the remaining marinade from the bag onto the skewers.
• Bake 9-12 minutes, until chicken is cooked through.
NUTRITION per skewer, yields 8

66
ENTRÉES
BUTTERNUT SQUASH MAC
Ditch the pasta and refined carbs—veggie-pack your mac by using butternut squash as a fuel-
filled pasta alternative! All of the cheesy goodness you crave, but with wholesome complex
carbs and nutrients from the squash. You’ll actually WANT to eat your veggies at dinner!
INGREDIENTS
2 cups (400g) butternut squash, cooked and cubed
1 Tbsp garlic, minced
½ cup (115g) nonfat Greek yogurt
½ cup (120mL) milk
½ tsp salt
½ tsp pepper
¼ tsp cayenne (optional)
⅛ tsp nutmeg
½ cup (60g) Gruyere cheese
½ cup (60g) shredded sharp cheddar cheese
6 cups (600g) cauliflower florets
3 Tbsp breadcrumbs
1 oz (about ¼ cup, 30g) parmesan cheese
PROCEDURE
• In a food processor, purée butternut squash, garlic, Greek yogurt and milk together. Transfer to a pot
and turn heat to medium.
• Add spices and seasonings, stir, and allow mixture to warm for 2 minutes.
• Add Gruyere and cheddar cheese and stir until melted.
• Add cauliflower florets to pot and coat thoroughly with cheese mixture.
• Transfer cauliflower mixture to a 9x13-inch baking dish.
• In a bowl, mix breadcrumbs and parmesan together. Sprinkle over top of cauliflower mixture in
baking dish.
• Bake 15–20 minutes, until browned on top as desired.

*Omit parmesan for Vegetarian.

*Use gluten-free breadcrumbs for GF.
67
ENTRÉES
CHICKEN APPLE STIR FRY
Apples are good for more than just pie… Use them to add a touch of sweetness to a SAVORY
dish, like this seasonal stir fry! With so many rich, umami flavors in this dish, an apple provides
the perfect balance. And, I love how apples taste almost caramelized after cooking!
INGREDIENTS
1 lb (450g) chicken breast, Sauce Ingredients
cut into cubes ¼ cup (60mL) broth
2 tsp coconut oil (chicken or vegetable)
2 carrots, sliced 2 Tbsp soy sauce
1 cup (150g) onions, sliced (or coconut aminos)
2 cloves garlic, diced ½ tsp ground ginger
1 apple, chopped ½ tsp sesame oil
8 oz can (225g) water
chestnuts, drained
½ tsp salt
½ tsp pepper
PROCEDURE
• In a bowl, combine broth, soy sauce, ground ginger, and sesame oil to make your sauce. Set aside.
• In a large saucepan, add coconut oil, followed by onion, carrots, and garlic. Sauté over medium-high
heat until onions are translucent, about 3-5 minutes.
• Add in cubed chicken.
• Once chicken is mostly cooked through (~5-7 minutes), add chopped apples.
• Stir in sauce, bring to a boil, and turn heat down to simmer 5-10 minutes, until thickened.
• After simmering, add water chestnuts and cook another minute.
NUTRITION per serving, yields 4 servings

*Sub coconut aminos for soy sauce for Paleo.

*Use certified gluten-free soy sauce or
coconut aminos for GF. 68
Side Dishes
& Appetizers
SWEET POTATO
SIDE DISHES
BANANA CASSEROLE
Lighten up traditional sweet potato casserole with mashed banana for natural sweetness!
I love the fruity flavor it brings to the fluffy mash and nutty, crunchy topping. After those
chopped dates roast and caramelize, you won’t even miss the classic marshmallows on top!
INGREDIENTS
Mash Ingredients Topping Ingredients
5 medium sweet potatoes 1 cup (80g) rolled oats
4 ripe bananas ¾ cup (120g) pecans
3 Tbsp milk ½ cup (90g) chopped dates
2 eggs ⅓ cup (35g) oat flour
1 tsp cinnamon ¼ tsp cinnamon
pinch of nutmeg ¼ tsp salt
salt, to taste ¼ cup (50g) coconut oil
PROCEDURE
• Use a fork to prick sweet potatoes on all sides. Add to a lined baking sheet and roast for 30-40 minutes.
• Add bananas to the pan (with their skins on) and roast an additional 15 minutes, until sweet potatoes
are tender and banana skins are black.
• Remove from oven and allow to cool to the touch.
• Remove sweet potato skins and add to a large bowl. (You can usually peel the skins off of tender, cooked
sweet potatoes with your hands!) Peel bananas and scoop insides into the same bowl.
• Add remaining mash ingredients and beat with a hand mixer, until fluffy and whipped. Transfer to a
13x9-inch casserole dish.
• To a large mixing bowl, add topping ingredients and toss to coat.
• Sprinkle topping over sweet potato mash and bake for 20 minutes, until golden and crisp on top.

70
SIDE DISHES
PUMPKIN CORNBREAD
When savory cornbread meets sweet pumpkin, you’ve got a holiday treat that can’t
be beat! Pumpkin purée adds just a hint of creamy sweetness, plus it keeps this bread
nice and moist. A crave-able Thanksgiving side dish—that’s totally gluten-free!
INGREDIENTS
1 cup (100g) oat flour
1 cup (120g) cornmeal
1 Tbsp baking powder
1 tsp salt
½ tsp cinnamon
¼ tsp nutmeg
1 cup (230g) pumpkin purée
2 eggs
½ cup (120mL) milk
½ cup (75g) coconut sugar
1 Tbsp molasses
PROCEDURE
• In a bowl, combine oat flour, corn meal, baking powder, salt, cinnamon, pumpkin pie spice, and nutmeg.
Whisk to combine.
• To a separate bowl, add pumpkin purée, eggs, milk, coconut sugar, and molasses and mix well. Add the
dry ingredients into the wet and beat well with a hand mixer.
• Spray down an 8x8-inch glass baking dish with cooking spray. Pour batter into dish and smooth out
the top.
• Bake about 30 minutes, until a toothpick comes out clean.
NUTRITION per piece (depending on size of cut), yields 9

71
SIDE DISHES
POTATO STACKERS
These gorgeous stackers are like fun-sized, health-ified potato gratin—on a stick! Using russet
AND sweet potatoes adds more color, nutrition, and irresistible savory-sweet flavor. Leave the
potatoes’ skin on for nice, crispy edges, and finish with a sprinkle of Parmesan!
INGREDIENTS
3-4 russet potatoes (~1 lb/450g)
3-4 sweet potatoes (~1 lb/450g)
¼ cup (50g) coconut oil
1 Tbsp fresh thyme or sage
salt, to taste
pepper, to taste
¼ cup (30g) grated parmesan cheese
PROCEDURE
• Soak wooden toothpicks or skewers in warm water for about 30-60 minutes before cooking. (Soaking
will prevent the wooden skewers from burning in the oven! It can help to place a glass on top of the
skewers to keep them submerged in the water.)
• Cut potatoes ~⅛-inch thick (or thinner) using a mandolin. Gently dry russet potato slices between paper
towels to remove excess moisture
• In a bowl, combine oil, fresh herbs, salt, and pepper. Add potato slices and toss until coated evenly.
• In a sprayed muffin tin, layer russet potato slices and sweet potato slices. Stack to the top of each muffin
cup, or about ½ inch above the rim.
• Pat wooden skewers/toothpicks dry (so they’re not dripping wet) and skewer each potato stack.
• Bake 25-30 minutes, until golden and crispy.
• Allow to cool ~5 minutes before removing with a butter knife or offset spatula.
• Sprinkle with parmesan, serve, and enjoy!
NUTRITION per stacker, yields 12

*Omit Parmesan for Vegan, Vegetarian,

Paleo & DF.
72
SWEET POTATO BACON
SIDE DISHES
HUSH PUPPIES
Bring some bite-sized comfort to Thanksgiving with these gluten-free hush puppies—that
are BAKED, not fried! Fluffy, ultra-savory, and with just enough natural sweetness. For
maximum deliciousness, sprinkle with powdered sugar and serve with maple Dijon dip!
INGREDIENTS
⅔ cup (80g) cornmeal 2 Tbsp powdered sugar
⅓ cup (35g) oat flour (for topping)
1¼ tsp baking powder
¾ tsp salt Maple Mustard Dip
⅛ tsp pepper Ingredients
pinch of cayenne (optional) ½ cup (125g) Dijon mustard
¼ cup (40g) finely diced onion 2 Tbsp maple syrup
¼ cup (60mL) milk
2 eggs, beaten
½ cup (115g) sweet potato purée
2 Tbsp melted butter or
coconut oil
3 strips bacon, cooked &
crumbled
PROCEDURE
• In a mixing bowl, combine, cornmeal, flour, baking powder, salt, pepper, and cayenne (if desired).
• Separately, mix together onion, milk, eggs, sweet potato purée, and butter.
• Add dry ingredients to wet and mix until just combined. Stir in crumbled bacon.
• Spoon 1 Tbsp batter into sprayed mini muffin tins.
• Bake 8-10 minutes, until firm to the touch and golden.
• Sprinkle with powdered sugar (or sugar-free powdered sugar), serve, and enjoy!
NUTRITION per 4 hush puppies, yields 7 servings (~28 hush puppies), not including dip
*Nutrition calculated using coconut oil

and includes powdered sugar topping.
*Use coconut oil instead of butter for DF. 73
SIDE DISHES
LEMON GARLIC GREEN BEANS
I LOVE fresh, crispy green beans in a cold salad during the holidays! The simple flavors
of lemon and garlic in this dish really bring out the bright, subtle sweetness of the green
beans. If you prefer a warm dish, just boil your green beans a bit longer, until tender!
INGREDIENTS
1 lb (~450g) green beans, trimmed
2 Tbsp olive oil
½ lemon, juiced
1 tsp minced garlic, or garlic paste
⅓ cup (50g) slivered almonds (optional)
PROCEDURE
• Fill a large pot about half way with water and bring to a boil.
• Blanch green beans for 2-3 minutes, until vibrant and crisp. (Boil longer if you want to serve this dish
warm with more tender green beans!)
• Drain and cool under cold water, or in an ice bath.
• In a large bowl, whisk together olive oil, garlic, lemon juice, salt, and pepper.
• Add blanched green beans and toss to coat.
• Add slivered almonds to lemon garlic green beans, if desired, and stir to combine.
• Serve cold and devour!
NUTRITION per ½ cup, yields 8 servings (~4 cups), including slivered almonds
*Omit slivered almonds for NF.
74
MAPLE ROASTED
SIDE DISHES
SWEET POTATOES
Sweet potatoes are a Thanksgiving staple for me, and they’re delicious all on their own. But,
roast them up with some maple syrup and cinnamon, and you’ve got an ultra-comforting,
savory-sweet treat! Simple ingredients, full of flavor, and tasty enough to eat ANY time of year.
INGREDIENTS
4 large (~2 lbs/1kg) sweet potatoes, cubed
3 Tbsp maple syrup
2 Tbsp coconut oil
½ lemon, juiced
1½ tsp cinnamon
½ tsp salt
pepper, to taste
PROCEDURE
• Whisk together maple syrup, coconut oil, lemon juice, cinnamon, salt, and pepper.
• Toss sweet potato cubes in mixture and transfer to a 9x13-inch glass baking dish.
• Cover with foil and bake 15 minutes. Uncover, stir, and return to oven for 30-35 more minutes, stirring
once. Cook until tender and beginning to brown.
NUTRITION per ¼ cup, yields 8 servings (~2 cups)

75
SIDE DISHES
WINTER FRUIT SALAD
Summer isn’t the only time for sweet fruits…don’t forget about winter’s delicious fruits! This
seasonal fruit salad has a bit of citrus tang, but LOADS of sweetness from the mango, kiwi,
and grapes. It’s a cinch to make, and you don’t need to sweeten it at all unless you’d like to!
INGREDIENTS
2 mangos, cubed
5 kiwi, peeled and cubed
4 oranges, peeled into slices
1½ cups (240g) pomegranate arils
5 mandarins, peeled into slices
1 cup (90g) grapes
1 piece of ginger (1-inch), peeled & minced
½ lime, juiced
1 lemon, zest and juice
1 Tbsp honey, or sweetener (optional)
PROCEDURE
• In a large mixing bowl, combine prepped fruits and minced ginger.
• Add lime juice, lemon juice and zest, and honey, if desired. Toss to coat.
NUTRITION per ½ cup, yields 16 servings (~8 cups)

*Sub maple syrup for honey for Vegan.
76
SIDE DISHES
HOLIDAY BEAN SALAD
This bean salad is a tasty, fresh option to bring with you to a holiday potluck! Or, serve
it as a hearty and wholesome snack to hold everyone over until feasting time. It’s full of
veggies and protein, unbelievably yummy, and perfect for serving as a dip with chips!
INGREDIENTS
½ cup (75g) red onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 can (15 oz/425g) garbanzo beans, drained/rinsed
1 can (15 oz/425g) kidney beans, drained/rinsed
1 can (15 oz/425g) black beans, drained/rinsed
6 gherkins pickles, chopped
¼ cup, 5g fresh parsley, chopped
2 Tbsp fresh mint, chopped
1 Tbsp olive oil or grapeseed oil
1 lemon, juiced & zest
1 tsp white wine vinegar
½ tsp salt & pepper
PROCEDURE
• Toss all ingredients together and coat completely.
• Chill, serve, and enjoy!
NUTRITION per ¾ cup, yields 8 servings (~6 cups)

77
SIDE DISHES
CHILLED STACKED SALAD
This lovely layered salad looks impressive, but it’s SO simple to make. Ingredients like quinoa,
spinach, celery, apple, and pecans pack tons of healthy fuel AND flavor into this salad. But,
you can get creative and use any ingredients that you like in your own stacked salad!
INGREDIENTS
Salad Ingredients Dressing Ingredients
cooked quinoa 3 Tbsp balsamic vinegar
dried cranberries 3 Tbsp olive oil
(unsweetened) 1 Tbsp honey/maple syrup
spinach 1 lemon, juiced
red apple, cubed 2 tsp Dijon mustard
celery, chopped ¼ tsp paprika
red onion, cut into rings 1 Tbsp poppy seeds
pecans 1 Tbsp sesame seeds
feta cheese ½ tsp salt
PROCEDURE
• Layer ingredients into a large trifle dish as desired.
• Combine dressing ingredients and store separately on the side.
• Add dressing and toss salad before serving to guests.

*Use maple syrup instead of honey for Vegan.

*Omit feta cheese for Vegan & DF.
*Omit pecans/sub pumpkin seeds for NF. 78
SIDE DISHES
CHEEKY MASHED POTATOES
Boiled cauliflower matches the texture of potatoes surprisingly well—making it the perfect
vegetable to lighten up mashed potatoes! Hold the butter and use protein-packed Greek yogurt
for creaminess instead. Or, keep this dish vegan with the non-dairy yogurt of your choice!
INGREDIENTS
1 head cauliflower, florets
1 lb (450g) baby red skin potatoes, quartered
2 Tbsp garlic
¼ cup (60mL) milk
⅓ cup (75g) Greek yogurt (or non-dairy yogurt of choice)
1 Tbsp fresh thyme
¼ tsp garlic powder
½ tsp salt
¼ tsp pepper
chives (for topping)
PROCEDURE
• Add cauliflower, potatoes, and garlic to a large pot of boiling water. Allow to cook for 10 minutes, until
fork tender. (Remove your skins before cutting the potatoes if you don’t like them in your final product.)
• Transfer cooked cauliflower and potatoes to a bowl and mash with a potato masher. Mash until you
reach your desired mashed potato consistency—I prefer lumpy!
• Stir in remaining ingredients, adjusting seasonings to taste. (Feel free to add a splash of cream if you
like to live on the edge!)

*Use non-dairy yogurt for Vegan,

Paleo & DF.
79
SIDE DISHES
SWEET POTATO CASSEROLE
Sweet potatoes are naturally sweet, right? You don’t NEED tons of sugar and butter to turn them
into a tasty casserole. This recipe cuts down on sugar and kicks up the flavor with comforting
spices! Of course, with the marshmallows on top, it’s still deliciously sweet and indulgent!
INGREDIENTS
Casserole Ingredients Topping Ingredients
4 cups (530g) sweet potato, ¾ cups (25g) cornflakes
cubed 3 Tbsp chopped pecans
⅓ cup (80mL) milk 3 Tbsp rolled oats
1 egg 2 Tbsp oat flour
1 egg white (or flour of choice)
1-2 Tbsp coconut sugar 1 Tbsp coconut sugar
1 tsp cinnamon ¼ tsp salt
½ tsp vanilla extract 1 Tbsp coconut oil
½ tsp salt 1 cup (50g) mini marshmallows
pinch of nutmeg
PROCEDURE
• Cook sweet potato cubes. (Boiling, baking, steaming and microwaving all work! Baking is the easiest way for me to
cook a potato, but if you’re in a time crunch, don’t be afraid to use the “potato” button on the microwave!)
• Transfer to a large bowl and mash with a potato masher until creamy.
• Add in the remaining casserole ingredients, adjusting seasonings to taste. (If you like this REALLY sweet you can
add a bit more coconut sugar, or sub sweetener.)
• Transfer mashed sweet potatoes to casserole or baking dish (I used a 9x13-in [30x20cm] dish).
• Crush up your corn flakes and mix them with remaining topping ingredients, except for marshmallows.
• Place your crunchy topping on top in stripes (or whatever design you’d like), leaving room in between
for marshmallows.
• Bake for 25 minutes. Remove from oven and preheat oven to broil.
• Add marshmallows to casserole and return to the oven for about 45 seconds to brown the marshmallows—watch
closely because they WILL burn!

*Use gluten-free cornflakes for GF.
80
SIDE DISHES
BUTTERNUT SQUASH SOUP
Soup is a great way to fit those nutritious vegetables into your holiday menu! Serve this
creamy soup as a satisfying starter to fill your belly with healthy goodness before moving onto
the more indulgent dishes. Get creative with the recipe and add in what you like most!
INGREDIENTS
2 cups (400g) butternut squash, cooked & cubed
½ tsp oil
½ cup (80g) chopped onion
2 stalks celery
1 adult carrot
1 cup (240mL) broth
½ cup (120mL) water
½ cup (120mL) light coconut milk
1 tsp garlic
1 tsp fresh thyme
¼ tsp salt
¼ tsp pepper
¼ tsp ground nutmeg
PROCEDURE
• Preheat oven to 400°F (200˚C).
• If using a whole, unprepared butternut squash, pierce holes on all sides with a fork, add to a lined
baking sheet, and bake for about 45 minutes. Allow to cool before cutting into cubes.
• If using pre-cut/cubed butternut squash, cook as desired. (You can steam in the microwave until tender,
or add cubes to a lined baking sheet with a bit of oil and seasoning and roast 25-30 minutes.)
• To make soup, sauté onions in oil in a pot over medium heat. After onions have begun to cook and
sweat, add garlic and sauté until fragrant, 1-2 more minutes.
• Add remaining ingredients to the pot, stirring until well-combined.
• Turn the heat down to low and simmer for 30-40 minutes.
• Use an immersion blender to process until creamy, or transfer to a blender or processor and blend
in batches.
• Top with toasted butternut squash seeds and a dollop of yogurt!

81
SIDE DISHES
CAULIFLOWER MAC & CHEESE
Serve up the gift of LOW-CARB mac & cheese at your holiday feast! Cauliflower’s mild flavor and
tender texture when cooked makes it the perfect sneaky pasta substitute. And, it’s deliciously
nutritious—filled with fiber, essential vitamins, and powerful cancer-fighting compounds!
INGREDIENTS
1 head of cauliflower 2 tsp fresh thyme
1 Tbsp coconut oil 4 slices turkey bacon,
1 tsp garlic cooked and chopped
¾ cup (180mL) light coconut
milk Topping Ingredients
⅓ cup (80mL) chicken/ 3 Tbsp breadcrumbs
vegetable broth 3 Tbsp parmesan cheese
3 Tbsp whole wheat flour green onion for garnish
⅓ cup (75g) Greek yogurt
½ cup (60g) parmesan cheese
¾ cup (90g) Gruyere cheese
¾ tsp salt
½ tsp pepper
¼ tsp nutmeg
PROCEDURE
• Cook cauliflower in boiling water for about 4–5 minutes, until al dente. Set aside.
• Add coconut oil to a pot over medium heat. Sauté garlic until fragrant, 1-2 minutes.
• Add coconut milk and mix to combine.
• In a bowl or measuring cup, whisk together broth and flour. Slowly and gradually pour mixture into pot
over the stove, whisking well to incorporate.
• Allow the mixture to thicken over medium heat for a few minutes, stirring frequently. Once you have a
thick sauce, remove the pot from heat.
• Stir in Greek yogurt, parmesan and Gruyere cheese, salt, pepper, nutmeg, and thyme. Continue to stir
until cheese is melted and sauce is creamy.
• Add cauliflower florets, tossing lightly to coat. Add bacon and mix to combine.
• Transfer to a baking dish (I used a 9x13-inch) and top with breadcrumbs and parmesan.
• Bake for 25–30 minutes, until browned on top as desired. Garnish with green onion, serve, and enjoy!

*Omit bacon & parmesan and use vegetable

broth for Vegetarian.!
82
SIDE DISHES
ROOT VEGGIE MARBLE MASH
Upgrade your old-school mashed potatoes! Adding root vegetables like parsnips, rutabaga,
and carrots to the mix makes this mash extra flavorful and nutritious. Keep your white and
orange mashes separate, and you can swirl them together into one gorgeous marble mash!
INGREDIENTS
½ lb (225g) russet potatoes, peeled & chopped
½ lb (225g) parsnips, peeled & chopped
½ lb (225g) rutabaga, peeled & chopped
½ lb (225g) turnips, peeled & chopped
1 lb (450g) sweet potatoes, peeled & chopped
1 lb(450g) carrots, chopped
water
1 tsp salt, separated
4 Tbsp butter, separated
4 Tbsp milk, separated
PROCEDURE
• Peel all root veggies and cut into 1” pieces.
• In one pot, add potatoes, parsnips, rutabaga, and turnips. In a separate pot, add sweet potatoes and
carrots. Fill both pots with water, enough to cover the veggies, and add ½ tsp salt to each.
• Bring both pots to a boil, reduce to medium, and boil 20-30 minutes until fork tender.
• Drain vegetables and return to their respective pots.
• Add 2 Tbsp butter and 2 Tbsp milk to each pot. Mash and mix to combine, seasoning to taste.
• Marble the two mashes together, serve, and enjoy!

*Omit butter and substitute with more almond

milk for Vegan, Paleo & DF.
83
ROASTED SWEET POTATO
SIDE DISHES
NOODLE SALAD
Starchy sweet potatoes spiralize beautifully to make sturdy veggie noodles! Roasting brings
out their natural sweetness and makes them tender enough to serve cold in this colorful salad.
With a light, fruity dressing and flavorful mix-ins, this dish is one of my fall-time favorites!
INGREDIENTS
Noodle Ingredients Dressing Ingredients
3-4 sweet potatoes 2 Tbsp pomegranate juice
drizzle of oil 1 lime, juice & zest
salt 1 Tbsp maple syrup
1 Tbsp olive oil
Salad Ingredients ¼ tsp salt
½ cup (60g) pumpkin seeds
½ cup (60g) feta cheese
⅓ cup (55g) pomegranate arils
¼ cup (45g) chopped dates
¼ cup (5g) fresh parsley
PROCEDURE
• Wash and peel raw sweet potatoes, then spiralize into noodles.
• Add noodles to a baking sheet lined with parchment paper. Drizzle with oil, sprinkle with salt, and toss
to coat.
• Roast 10-15 minutes.
• In a large bowl, whisk together dressing ingredients.
• Add cooked sweet potato noodles and remaining salad ingredients. Toss to coat completely.

*Omit feta cheese for Vegan & DF.
84
SIDE DISHES
STUFFING MUFFINS
Stuffing can be the least healthy dish on a Thanksgiving menu, and the hardest to stop
eating... Try this more wholesome, whole-grain stuffing instead, and bake into muffin tins to
help with portion control! Perfectly crisp on the outside, but still luscious and soft inside.
INGREDIENTS
14 oz (400g) bread, sliced into ¼ tsp pepper
small cubes (I use a mixture 1 cup (240mL) chicken/
of pumpernickel and 100% vegetable broth
whole-wheat) 1 egg
2 Tbsp butter 3 Tbsp egg whites
1½ cups (240g) onion, diced ⅓ cup (75g) Greek yogurt
1 cup (225g) celery, chopped
1 cup (40g) spinach, chopped
1 cup (70g) mushrooms,
chopped
2 tsp garlic
1 tsp sage
1 tsp thyme
½ tsp salt
PROCEDURE
• Preheat oven to 375°F (190°C). Transfer bread cubes to a large bowl and set aside for later.
• In a pot over medium heat, melt butter. Sauté vegetables until softened, about 5 minutes, stirring often.
• Add spices and seasonings to the pot and stir. Continue cooking another minute or two until
well-combined.
• In a separate bowl, whisk together broth, egg, egg white, and Greek yogurt.
• Add cooked vegetables to the bowl of bread cubes and toss lightly to combine. Add liquid egg mixture
to the bread mixture and stir lightly, folding ingredients together without breaking up bread too much.
• Transfer mixture to muffin tin sprayed with cooking spray. (I use an ice cream scoop to measure
and portion.)
• Bake 18–20 minutes, until muffins begin to crisp on the outside and hold together.
• Allow to cool slightly before popping out of muffin tin, serving, and enjoying!
NUTRITION per muffin, yields 18

*Use gluten-free bread for GF.
85
SIDE DISHES
LOW-FAT GRAVY
While the drippings from your turkey can make a flavorful gravy, it isn’t always convenient to
wait for the turkey to cook before you can get your gravy made. This low-fat gravy can be made
ahead of time using chicken stock! (OR, using your turkey drippings with the fat separated.)
INGREDIENTS
4 cups (~1L) chicken/turkey stock (or, add as much
stock to the drippings—fat removed—as you need
to reach the entire 4 cups)
½ cup (120mL) milk
½ cup (120mL) chicken/turkey broth
⅓–½ cup (45–65g) whole wheat flour
2 Tbsp fresh sage
2 Tbsp fresh thyme
1 tsp salt
1 tsp onion powder
1 tsp poultry seasoning
PROCEDURE
• In a saucepan over medium heat, bring your stock to a light boil and allow to simmer.
• Whisk together your milk, broth and ⅓ cup (45g) flour.
• Slowly add your milk mixture to your simmering saucepan, whisking continuously as it thickens.
• Add in your fresh herbs and seasonings, adjusting to taste. Allow to simmer 3-5 minutes, until you reach
the desired consistency. If it isn’t thickening as much as you’d like, add your remaining flour.
NUTRITION per ⅓ cup, yields 12 servings (~4 cups)

*Sub oat flour for GF. Gravy may be a thinner

consistency and nutrition will differ.
86
SIDE DISHES
JELLIED CRANBERRY SAUCE
As a kid, one of my FAVORITE parts of Thanksgiving was the canned cranberry sauce.
With that nostalgia as my inspiration, I’ve created a jellied sauce of my own—that’s not only
delicious and nutritious, but also low in sugar and totally unprocessed!
INGREDIENTS
1 bag (12 oz, 340g) fresh cranberries
1 large Fuji apple, peeled
¾ cup (180mL) water
½ cup (12g) sweetener (to taste)
1 tsp cinnamon
⅛ tsp ground ginger
PROCEDURE
• Finely chop your apple.
• Combine all ingredients in a saucepan over medium-high heat.
• Bring to a boil, and then turn down to low and allow to simmer until thick, about 15 minutes. Stir
frequently.
• Transfer to your desired mold that is lined with plastic wrap. (I used a mini loaf pan, but a larger loaf
pan or wide mouthed jar will work.)
• Refrigerate for about 3 hours before removing from the mold as a jellied sauce!
NUTRITION per serving, yields 10 servings

87
SIDE DISHES
GINGER SPICED FRUIT SALAD
Add a refreshing kick of spice to your fruit salad! Fresh ginger is a staple holiday ingredient,
and its fragrant, zesty bite of flavor makes these sweet fruits even more fun to eat. An easy,
wholesome dish to surprise the taste buds at a holiday get-together or potluck!
INGREDIENTS
Fruit Salad Ingredients
3 kiwi, peeled & chopped
2 cups (270g) pineapple, chopped
2 pears, peeled & chopped (I used red pears)
1 cup (90g) red grapes
½ cup (80g) pomegranate seeds
Dressing Ingredients
1 Tbsp fresh ginger, peeled & minced
1 orange, juiced
1 lime, juiced
1 Tbsp honey
¼ tsp nutmeg
PROCEDURE
• In a large bowl, whisk together dressing ingredients.
• Add the fruit and toss lightly to combine.
• Chill, serve, and enjoy!

*Use maple syrup for Vegan.
88
SIDE DISHES
BUTTERNUT FALL FLATBREAD
Instead of ordering pizza for your holiday guests, try this fall-inspired flatbread! The
2-ingredient garbanzo flour crust is so easy to throw together AND deliciously nutritious. Pile
on the seasonal goodies like butternut squash, kale, gorgonzola cheese—or anything you like!
INGREDIENTS
Crust Ingredients
⅔ cup (60g) garbanzo flour
½ cup (120mL) water
¼ tsp salt
Topping Ingredients
⅓ cup (75g) pasta sauce
½ cup (100g) butternut squash, cooked & cubed
¼ cup (40g) onions, sliced
¼ cup (10g) kale leaves
1 Tbsp gorgonzola cheese (optional)
feel free to add or swap out any toppings you like!
PROCEDURE
• In a large bowl, whisk together crust ingredients. Allow to sit at room temperature for 30–45 minutes.
• Preheat oven to broil.
• Heat a large skillet on the stove over medium heat. Spray liberally with cooking spray and pour crust
batter onto pan, using the back of a spoon or spatula to spread and cover the pan.
• Cook for 2–3 minutes on the stove, until the bottom is set. Using a large spatula, flip the crust like a
pancake. (It should flip fairly easily!) Cook on the other side for another 2-3 minutes.
• Remove from heat, leaving crust in the skillet. Add sauce and toppings.
• Place skillet in oven to broil for 3-5 minutes, until browned as desired.
• Remove flatbread from skillet and serve warm!
NUTRITION per ½ flatbread, yields 2 servings (1 whole flatbread)

*Omit optional gorgonzola cheese for

Vegan & DF.
89
SIDE DISHES
CARROT SOUP
If you THINK you don’t like eating your vegetables, this veggie-packed soup will change your
mind! The carrots, apples, and creamy coconut milk make for an irresistible savory-sweet
flavor balance and silky-smooth texture. Enjoy the leftovers warm OR cold!
INGREDIENTS
1 tsp oil
1 cup onion (160g), chopped
2 stalks celery, chopped
3 cups adult carrots (450g), chopped
1 granny smith apple, peeled and chopped
1 tsp fresh thyme
2 cups (475mL) vegetable/chicken broth
1 cup (235mL) light coconut milk
1 tsp cumin
½ tsp curry
¼ tsp salt & pepper
1 bay leaf
PROCEDURE
• In a pot over medium heat, heat oil and add onions, garlic and celery. Cook for about 5 minutes, until
tender.
• Add remaining ingredients. Once mixture reaches a light boil, turn down to a simmer, and leave on low
heat for about 40–45 minutes.
• Once veggies are cooked and tender, remove bay leaf.
• Purée soup using immersion blender, or in a blender/processor in batches.
• Devour warm, or enjoy the leftovers cold!

90
SIDE DISHES
SEASONAL SUPERFOOD SALAD
If you’re not a fan of kale’s bitter taste, don’t worry. This superfood salad will have you saying
KALE YEAH! With sweet pears, earthy beets, and a honey balsamic dressing, you never knew
kale could taste so good. It’s bursting with fun flavors, textures, AND nutrients!
INGREDIENTS
Salad Ingredients
2 cups (80g) kale or baby kale
¼ cup (45g) cooked quinoa
⅓ cup (65g) cooked beets, cubed
⅓ fresh pear, sliced
2 Tbsp toasted walnuts
1 Tbsp gorgonzola cheese (optional, but delicious!)
Dressing Ingredients
1 tsp balsamic vinegar
½ tsp honey
½ tsp lemon juice
½ tsp Dijon mustard
½ tsp olive oil
PROCEDURE
• In a serving bowl or plate, arrange bed of greens and layer salad ingredients on top.
• In a separate bowl, whisk together dressing ingredients and drizzle over the top of the salad.
NUTRITION per salad, yields 1

*Omit optional cheese for Vegan & DF.

*Sub agave/maple syrup for honey for Vegan.
91
SIDE DISHES
BACON-WRAPPED DATES
This simple appetizer has only 3 ingredients, but LOADS of complex flavor. Salty, savory
bacon on the outside, sweet, chewy dates inside, with almonds in the very middle for a
satisfying crunch! A cleaner, more fuel-filled indulgence that’s delectable served warm.
INGREDIENTS
6 slices bacon of choice
12 dates
24 salted almonds
PROCEDURE
• Soak wooden toothpicks or skewers in warm water for about 30-60 minutes before cooking.
(Soaking will prevent the wood from burning in the oven! It can help to place a glass on top of the
toothpicks to keep them submerged in the water.)
• Slice open dates and remove pit, if not pitted. Insert 2 almonds into each date.
• Cut bacon slices in half and roll up 1 stuffed date in each ½ slice of bacon.
• Pat wooden toothpicks dry if needed (so they’re not dripping wet) and seal each wrapped date with
a toothpick.
• Transfer to a baking sheet lined with parchment and bake 10-12 minutes, flipping halfway.
• Serve warm and devour!
NUTRITION per wrapped date, yields 12

92
SIDE DISHES
CINNAMON BAKED APPLES
Enjoy the warm, sweet goodness of apple pie filling—without the pie crust! All you need are
apples, some oil or lemon juice, sugar, and a few spices. Feel free to simply dice your apples, or
(if you’re feeling patient) thinly slice and arrange in ramekins to look like roses!
INGREDIENTS
4 apples, chopped or thinly sliced
2 Tbsp coconut sugar (or other sweetener)
1 tsp coconut oil or lemon juice
½ tsp cinnamon
¼ tsp ground cloves
pinch of salt
PROCEDURE
• Add all ingredients to a large mixing bowl.
• Mix to coat the apples thoroughly.
• Add apple pieces/slices into individual ramekins or a large dish, whichever you prefer. If using
ramekins, place on a small baking pan.
• Dust with a little extra coconut sugar and cinnamon.
• Bake for about 35-40 minutes, until nice and tender.
• Allow to cool slightly, serve warm, and enjoy!

93
Desserts
PUMPKIN PECAN
DESSERTS
OATMEAL COOKIES
Revamp traditional oatmeal raisin cookies with pumpkin pie spice and pecans! The fall
flavors and crunchy nuts make these cookies even MORE comforting than the original.
Satisfyingly sweet and indulgent, yet low-sugar, whole-grain, and gluten-free!
INGREDIENTS
½ tsp baking soda
½ tsp baking powder
½ tsp salt
½ tsp cinnamon
2 Tbsp butter (or coconut oil)
⅓ cup (50g) coconut sugar
⅓ cup (10g) sweetener
1 egg
1¼ cups (100g) rolled oats
⅓ cup (50g) pecans, chopped
PROCEDURE
• To a large bowl, add oat flour, baking soda, baking powder, salt, cinnamon, and pumpkin pie spice.
• In a separate bowl, use a hand mixer to beat together butter (or coconut oil), coconut sugar, and
sweetener. Add egg and vanilla extract and beat to integrate.
• Add the dry mixture to wet and beat on low speed, until a batter forms.
• Stir in rolled oats and chopped pecans.
• To a baking sheet lined with parchment and sprayed, add spoonfuls of batter, leaving space in between
because they will spread a bit. (I used a 4-teaspoon cookie scoop to portion my cookies!) Press down
slightly as they won’t rise much during baking.
• Bake 16-18 minutes, until slightly browned. Cool on a wire rack before serving and devouring!
NUTRITION per cookie (depending on size), yields 18

*Use coconut oil instead of butter for DF.
95
DESSERTS
ZUCCHINI APPLE SPICE CAKE
Adding veggies into dessert is easier than you might think! I promise you don’t even taste the
zucchini, but I love the bits of color and moisture it adds to this spice cake. If you’re hesitant
about the zucchini for Thanksgiving, you can absolutely omit and sub extra apple!
INGREDIENTS
1½ cups (120g) oat flour 2 eggs
1½ cups (180g) whole- ½ cup (120g) egg whites
wheat pastry flour 1½ cups (360g) unsweetened
1½ tsp baking soda applesauce
1 tsp baking powder ½ cup (115g) Greek yogurt
⅓ cup (8g) granulated 1 tsp vanilla extract
sweetener 1½ cups (225g) zucchini,
2 Tbsp coconut sugar grated
1 tsp cinnamon 1½ cups (180g) apple, grated
1 tsp apple pie spice
½ tsp salt
½ cup (60g) chopped
walnuts/pecans (optional)
PROCEDURE
• In a bowl, combine dry ingredients (except for nuts).
• In a separate bowl, combine wet ingredients (except for zucchini and apple).
• Add dry ingredients into wet and mix well to incorporate. Stir in nuts, grated zucchini, and apple last.
• Transfer batter to a Bundt pan sprayed with cooking spray and floured for easy removal after baking.
• Bake for 55–60 minutes. (This seems long, but because the Bundt cake is so deep it needs plenty of time
to get to the center.)
• Allow to cool slightly before removing from the pan.
• Finish off with a dusting of powdered sugar or a drizzle of icing—I simply mix powdered sugar with a
little water until it becomes a drizzle-able consistency!

96
DESSERTS
ROLL-OUT SUGAR COOKIES
Cookies are one of the most difficult desserts to health-ify, because butter is so important to
their texture and taste. Here, I use coconut oil instead, upping the nutrition and keeping them
dairy-free! I also sub out some of the fat with pumpkin purée—perfect for the season!
INGREDIENTS
⅓ cup (80mL) coconut oil or butter, melted
½ cup (12g) granulated sweetener
1 egg
1 egg white
2¼ cups (205g) oat flour, sifted
¾ tsp baking powder
¾ tsp salt
optional: icing & sprinkles
(see p. 6 for my icing recipe)
PROCEDURE
• Using a stand mixer or hand mixer, beat coconut oil and sweetener together. Add eggs, pumpkin and vanilla
extract and continue to mix until combined. In a separate bowl, whisk together oat flour, baking powder, and salt.
• Gradually add dry mixture into wet and beat well to combine, until a dough forms. (You may need to scrape down
the sides of your mixer or bowl as you go.)
• Place a sheet of plastic wrap into a bowl and transfer dough onto plastic wrap. Wrap dough tightly, forming it into
a log shape, and refrigerate for 20–30 minutes. (Do not refrigerate for longer as the coconut oil will harden too
much and make the dough difficult to work with and roll.)
• Remove dough log from fridge and cut into thirds. Re-wrap two dough pieces and place back in the fridge until
ready to use. Keep one dough piece out to work with. Place dough between two sheets of plastic wrap and roll out
until about ¼-inch thick.
• Use your favorite festive cookie cutters to cut the dough into shapes. Save any excess scraps and re-roll dough to
cut more shapes, until dough is gone. Repeat with remaining 2 dough pieces. Transfer cut dough shapes onto a
baking sheet lined with parchment or a silicone baking mat. (An offset spatula may help with moving the dough
since there is no flour on the surface.)
• Bake the cookies in batches for 8–9 minutes each, until lightly golden brown. Allow to cool completely on a
baking rack before adding icing and sprinkles! Store in an airtight container for up to one week.
NUTRITION per cookie (2-2½ inches ea., without icing/sprinkles), yields ~36
97
DESSERTS
LOW-CARB COOKIE DOUGH FUDGE
Sweet, indulgent, LOW-CARB fudge?! It’s a holiday miracle! Rich cacao butter and creamy
cashews make for a luscious, fudgy base, while low-carb fiber syrup keeps this treat free of
added sugars. The toothsome texture of fudge, but with the look and taste of cookie dough!
INGREDIENTS
Fudge Ingredients
8 oz (225g) cacao butter
1 cup (150g) raw cashews, soaked (~one hour) & drained
¾ cup (180mL) low-carb fiber syrup
1 tsp vanilla paste
½ tsp butter extract
Toppings
¼ cup (45g) dark chocolate chips (dairy-free for vegan)
PROCEDURE
• In a food processor or blender, blend soaked cashews, fiber syrup, vanilla paste, and butter extract.
• In a double boiler, melt cacao butter.
• Add blended mixture into melted cacao butter over heat and whisk to combine. Remove from heat and
whisk to be sure there are no chunks.
• Transfer to loaf pan lined with foil. Sprinkle on chocolate chips.
• Freeze 4-6 hours or overnight, until firm.
• Remove from freezer and slice into cubes with a sharp knife.
• Will melt at room temperature, so store in an air-tight container in the freezer! Lasts 1-2 months in the
freezer.
NUTRITION per 1 fudge square, yields 18

98
DESSERTS
COCONUT MACAROONS
Savor the taste of light, flaky macaroons—made with only 2 main ingredients! Using
unsweetened coconut shreds helps to cut down the carbs and sugar significantly. And, if you use
a no-calorie sweetener, these treats are sugar-free! (Besides the chocolate-dipped bottoms...)
INGREDIENTS
2 cups (160g) unsweetened coconut shreds
2 egg whites
¼ cup (6g) sweetener
¼ tsp salt
optional: melted chocolate
(see p. 6 for my vegan chocolate shell base recipe)
PROCEDURE
• Spread coconut shreds on a baking sheet lined with parchment and toast in the oven for 2–5 minutes,
until a light golden brown. (Watch it closely as it will burn quickly!)
• Remove from oven and allow to cool slightly.
• In a bowl, whisk together egg whites, sweetener, vanilla, and salt until frothy.
• Add toasted coconut shreds and stir to combine.
• Use a cookie scoop (I use a 2-tsp size) to portion out macaroons and transfer to a baking sheet lined
with parchment and sprayed.
• Bake 15–20 minutes, until firm and lightly browned.
• Allow to cool completely before dipping bottoms in melted chocolate, if desired.
• Store in an airtight container in the fridge for 5–7 days.
NUTRITION per macaroon, yields ~36, not including chocolate shell

99
DESSERTS
PECAN PIE BARS
Pecan pie is a classic for the holiday season, and one of my favorites! But, it’s traditionally so
dense in calories and fat that a full slice of pie is hard to justify too often... These lightened up
bars take away the guilt, but leave all of the sweet, nutty deliciousness!
INGREDIENTS
Crust Ingredients Filling Ingredients
1¼ (125g) cups oat flour 1 egg
⅓ cup (80g) unsweetened 2 egg whites
applesauce 3 Tbsp maple syrup
2 Tbsp coconut oil 3 Tbsp sweetener
1 Tbsp sweetener 2 Tbsp coconut oil
1 Tbsp water 1 Tbsp milk
pinch of salt 1 Tbsp oat flour
¾ cup (95g) pecan halves
PROCEDURE
• Combine all crust ingredients in a blender/food processor, until sticky enough to press together and
not crumble. Add water if necessary to adjust texture.
• Press crust into a square 8x8-inch (20x20-cm) baking pan lined with foil and sprayed. (Be sure to cover
the entire pan with foil for easy removal!)
• Bake the crust for 15–20 minutes, until golden brown.
• Remove and allow to cool while making the filling.
• In a bowl, whisk together filling ingredients. Pour onto slightly cooled crust and return to the oven for
another 25–30 minutes, until set.
• Allow to cool completely. Remove by pulling out the entire block with the foil, and then cut cooled
block into bars/squares.

100
DESSERTS
3-INGREDIENT TRUFFLES
I love truffles because they’re so easy—no baking necessary, and fun to make with kids! But,
traditional truffles are loaded with fat and sugar, even though they’re tiny little bites... These
delicious raw truffles are vegan and made with CLEAN ingredients, but you’d never guess!
INGREDIENTS
Truffles Ingredients Optional Toppings
1 cup (150g) raw almonds unsweetened coconut flakes
1½ cups (270g) packed holiday sprinkles
dates, soaked in crushed walnuts
warm water (~1 hour) crushed peppermint candy
¼ cup (30g) cocoa powder
Optional Add-Ins
1 tsp cinnamon
¼ tsp salt
melted chocolate
(see p. 6 for my vegan
chocolate shell base recipe)
PROCEDURE
• Add almonds, drained dates, and cocoa powder to a food processor, along with any desired optional
add-ins (besides melted chocolate). Blend until it becomes a pasty consistency.
• Spoon mixture 1 teaspoon at a time onto a baking sheet lined with parchment paper and sprayed.
• Refrigerate for 2-3 hours or overnight to make it more manageable.
• Remove from the refrigerator and mold each teaspoon of truffle mixture into a ball.
• Dip each truffle ball into some melted chocolate, and then into a bowl of your toppings to
coat completely.
• Allow to dry and devour, OR package into mason jars and give it as a holiday gift!
NUTRITION per truffle, yields ~50, not including optional toppings


*Use unsweetened baker’s chocolate &
approved toppings for Paleo. 101
DESSERTS
PEANUT BUTTER FUDGE
This sweet fudge is melt-in-your-mouth good—WITHOUT tons of added sugar! And, instead
of butter, peanut butter and coconut butter make for a lighter, VEGAN fudge. Keep it in the
freezer throughout the season and pop a piece whenever a sweet craving hits!
INGREDIENTS
¼ cup (55g) coconut butter
1 Tbsp maple syrup
1 Tbsp sweetener
¼ tsp salt (to taste)
optional: ¼ cup (30g) powdered sugar
PROCEDURE
• Set up a double boiler: fill a saucepan about ¼-⅓ with water and bring to a boil. Reduce heat to a
simmer and fit a glass bowl into the saucepan. (The intention is to heat the bowl with steam and not the
water, so the bottom of the bowl shouldn’t touch the water.)
• Add all ingredients to the glass bowl and stir until melted.
• Transfer to a 4x6-inch (10x15-cm) or 5x7-inch (12x18-cm) glass dish, or an 8x4-inch (20x10-cm) loaf pan,
lined with plastic wrap.
• Tap the dish on the counter lightly to remove any air bubbles.
• Transfer to the fridge for 3-4 hours, until set.
• Cut into small squares, serve, and enjoy!
• Store in the freezer.
• *Because of the coconut butter in this recipe, it will melt if left out at room temperature. Powdered sugar is
optional, but will help prevent the fudge from melting as quickly.
NUTRITION per piece (about ½ inch or 1 cm each), yields about 90 pieces

*I used an 8x4-inch (20x10-cm) loaf pan to

make my fudge. Serving size/piece size may
vary depending on size & depth of dish/pan. 102
DESSERTS
CRUSTLESS COCONUT PIE
This pie is so indulgent and tasty, it doesn’t even need a crust! It’s full of rich, coconutty flavor
with an unbelievably light and satisfying bite. An awesome treat to bring to holiday get-togethers
or parties because it’s SO easy to make and can be served cold or at room temperature!
INGREDIENTS
2 eggs
2 egg whites
½ cup (12g) sweetener
¼ cup (50g) coconut sugar
⅓ cup (30g) oat flour
1½ Tbsp corn starch
¾ cup (180mL) milk
¼ cup (60mL) coconut oil
1¼ cups (100g) unsweetened coconut shreds
PROCEDURE
• Beat together eggs and sugar in a stand mixer or with a hand mixer.
• Add flour, milk, coconut oil, and vanilla extract and mix to combine.
• Stir in shredded coconut.
• Bake 40–45 minutes until golden brown and set. (It’s fine if it jiggles a little!)
• Allow to cool at room temperature before slicing and serving! I recommend topping with powdered
sugar and coconut whipped cream! (See p. 6 for my coconut whipped cream base recipe.)
• Store in an airtight container in the fridge for up to one week.

*Use non-dairy milk for DF.
103
DESSERTS
VEGAN BUCKEYES
Buckeyes are little delicious balls of peanut butter dipped in chocolate, and one of the MOST
indulgent holiday treats. This health-ified recipe skips the traditional butter and powdered
sugar, so each goodie is under 50 calories! Plus, the chocolate coating is totally vegan!
INGREDIENTS
Filling Ingredients
1 cup (100g) powdered peanut butter (or peanut flour)
2 Tbsp sweetener
⅓ cup (30g) oat flour
Vegan Chocolate Coating Ingredients

1-2 Tbsp sweetener
(OR you can use melted chocolate of choice)
PROCEDURE
• Mix together filling ingredients until well combined.
• Use a cookie scoop (I used a 2-tsp sized scoop) to create small balls of the mixture, rolling together in
your hands. (If the mixture is too soft, allow to sit in the fridge for about 30 minutes before rolling.)
• Use a toothpick to dip the peanut butter balls into the vegan chocolate coating (or melted chocolate of
choice). You will not use all of the vegan chocolate coating.
• Allow to set in the fridge before serving and devouring!
• Store in an airtight container in the fridge for up to one week.
NUTRITION per buckeye (with vegan chocolate coating), yields ~48

104
DESSERTS
SWEET POTATO CANDY
Irish potato candies are like tiny rolls of creamy coconut goodness—with loads of added sugar
and no actual potato. Instead, up the nutrition and cut down on the added sugars with some
actual sweet potato! Full of fall flavor, natural sweetness, AND wholesome nutrients.
INGREDIENTS
⅓ cup (65g) sweet potato, mashed
pinch of salt
1 cup (90g) sifted oat flour
2-3 Tbsp coconut flour
½ cup (60g) powdered sugar
1 cup (200g) coconut powdered sugar
(see p. 47 for my coconut powdered sugar recipe)
⅓–½ cup (80–125g) nut butter of choice
PROCEDURE
• In a large bowl, mix sweet potato, vanilla, salt, and flours until well-combined.
• Stir in sugars until you get a dough consistency (adjust using coconut flour as needed).
• Place the dough in plastic wrap and transfer to the fridge until chilled, about 1 hour.
• Place the chilled dough between two sheets of plastic wrap and use a rolling pin to roll it out into a
rectangle shape about ¼-inch thick. (It doesn’t need to be perfect!)
• Remove top piece of plastic wrap and spread nut butter onto dough.
• Roll up the rectangle lengthwise, using the bottom sheet of plastic wrap to help keep it compact. Roll
the entire log into the plastic wrap and transfer to the fridge. Allow to chill 4-6 hours, until firm.
• Use a serrated knife to cut the log into candy pinwheel pieces, serve, and enjoy!
• Unlike regular potato candy, which stores at room temperature, I suggest storing this in the fridge in an
airtight container, for up to 2 weeks.
NUTRITION per piece (depending on size), yields ~16

105
PUMPKIN PISTACHIO
DESSERTS
CRANBERRY BISCOTTI
Biscotti can seem fancy and intimidating, but it’s really just a silly-looking cookie and quite
simple to make! The name ‘biscotti’ actually means “twice cooked,” which is why this recipe goes
into the oven twice. And that double baking makes for an extra-crispy, ultra-satisfying treat!
INGREDIENTS
Biscotti Ingredients Topping Ingredients
2 cups (180g) oat flour 1 egg white
1 tsp baking powder 1 Tbsp coconut sugar
¼ tsp baking soda 2 Tbsp sweetener
¼ tsp salt ¼ tsp pumpkin pie spice
¾ tsp pumpkin pie spice optional: melted dark chocolate
½ tsp cinnamon (see p. 6 for my vegan
½ cup (115g) pumpkin purée chocolate shell base recipe)
2 Tbsp coconut sugar
2 Tbsp sweetener
2 eggs
½ cup (60g) dried cranberries
½ cup (50g) pistachios
PROCEDURE
• Preheat oven to 325°F (165°C). In your stand mixer with a dough hook attachment, combine oat flour, baking
powder, baking soda, salt, pumpkin pie spice, and cinnamon. Mix to combine.
• Once combined, add pumpkin purée, a little coconut sugar or coconut sugar, and some sweetener.
• Let your stand mixer do the work before adding your two eggs and vanilla extract.
• Once fully mixed, add cranberries and pistachios. Spoon dough onto some plastic wrap and mold into a loaf
shape. Line a baking sheet with parchment paper, spray with cooking spray, and place the exposed side down
onto the parchment paper. Flatten your dough loaf into a rounded rectangle shape until it’s about 1-1½ inch tall.
• Remove the plastic wrap and brush down with egg whites to help with browning in the oven.
• Combine sugars and spices for topping and sprinkle mixture on top of loaf. Bake for about 45 minutes
• Once removed, allow to sit for about 15 minutes before cutting. Cut your loaf on the bias into about 1-inch slices.
Place the slices onto a rack rested on top of a baking sheet, and return to the oven for about 10 minutes, and if
you want them harder like a traditional biscotti you can leave them for 20-25 minutes.
• Optional: Melt chocolate and dip ends of biscotti cookies. Place on a wire baking rack or a parchment-lined tray
and allow to cool, until set.
• Serve and enjoy! Store in an airtight container at room temperature for up to a few weeks. (If you’re in a humid
climate you may need to store in the fridge if dipped in chocolate.)
NUTRITION per biscotti (not including chocolate), yields 14

106
DESSERTS
PB&J THUMBPRINT COOKIES
Peanut butter cookies have plenty of natural fat from the peanut butter, so why add extra
butter? These PB&J cookies are nutritious, delicious, and cut calories, carbs, and fat in HALF.
The perfect balance of salty nuttiness and sweet, fruity jam—and under 50 calories each!
INGREDIENTS
⅛ tsp salt
¼ cup (65g) creamy peanut butter
1 Tbsp coconut oil
3 Tbsp milk
¼ cup (80g) low-sugar/homemade jam
PROCEDURE
• Melt peanut butter and coconut oil in the microwave or in a saucepan.
• Stir in sweetener/sugar, vanilla, and milk, mixing well to combine.
• In a separate bowl, stir together oat flour and salt. Add to wet mixture and mix to combine.
• Use a cookie scoop (I used a 2-tsp size) to scoop out the mixture. Roll into a ball and place on a baking
sheet lined with parchment and sprayed. Flatten the cookies out slightly with your hand.
• Use your thumb or the back end of a spatula to create the thumbprint. Fill each with ½ tsp of jam.
• Bake for 10–12 minutes, until golden brown.
• Allow to cool 5 minutes before serving and devouring!
• Store in an airtight container for up to one week.

107
DESSERTS
LOWER-FAT PIE CRUST
A traditional pie crust recipe racks up almost 200 calories, 10g fat and over 20g carbs PER
slice. This homemade base recipe will get those macros under control, while upping the
micronutrients, too! And, you can even press this dough into your pan and FREEZE it for later!
INGREDIENTS
1¼ cups (115g) oat flour
¼ cup (60mL) coconut oil, solid
2 Tbsp corn starch
1 Tbsp sweetener
½ tsp salt
optional: 1 Tbsp water
PROCEDURE
• Combine all ingredients in a food processor or blender. Pulse to get the mixture integrated and then
blend, adding water last to adjust the consistency until a malleable dough ball forms. (Corn starch is
optional but recommended to get a flakier crust.)
• Press the dough into a pie crust.
• Use a fork to make holes to release steam when the crust bakes.
• Use crust for desired filling recipe or freeze for later use!
• *This crust can be used for custard-based pies by blind baking in an oven at 375°F (190°C) with
parchment and dry beans/rice or pie weights for 10–15 minutes until it is no longer “raw.”
NUTRITION per 1/10 of crust, yields 10 servings

108
DESSERTS
PUMPKIN PIE
Compared to traditional pumpkin pie, this health-ified recipe has half the calories and fat, and
just a fraction of the carbs and sugars! You only need a few simple ingredients to make this
lighter filling, and you can use it with my lower-fat homemade crust OR a store-bought crust.
INGREDIENTS
pie crust (I used my lower fat pie crust from p. 108)
1 can (15 oz, 425g) pumpkin purée
½ cup (120mL) milk
2 eggs
3 Tbsp sweetener
1 tsp cinnamon
PROCEDURE
• Combine all filling ingredients in a food processor or blender, adjusting sweetness to taste.
• Transfer filling mixture onto cooled pie crust. (I recommend blind baking the crust if using my lower-fat
recipe from p. 108.)
• Bake 50–55 minutes, until the outside is set and jiggles a bit in the middle, as it will continue to cook
once removed from the oven.
• Allow to cool completely at room temperature before transferring to the fridge.
• Chill before slicing, serving, and devouring!
• Store in the fridge lightly covered with plastic wrap for 3-4 days.
NUTRITION per slice of pie (made w/ lower-fat crust), yields 10 servings

109
DESSERTS
CARAMEL CORN
Caramel corn is one of my FAVORITE holiday goodies. Traditional recipes aren’t the
healthiest choices, but popcorn itself is actually a nutritious whole grain! This recipe keeps
things light, simple, and sweet—so you can indulge more without worrying about refined sugar!
INGREDIENTS
⅓ cup (70g) un-popped popcorn kernels
[or 6 cups (50g) popped popcorn]
3 Tbsp date syrup (or other liquid sweetener)
2 Tbsp
2 tsp coconut oil
¼ tsp salt
Optional Toppings
melted chocolate
(see p. 6 for my vegan chocolate shell)
crushed peppermint
PROCEDURE
• If using un-popped popcorn, pop kernels as desired. (I air-pop over the stove, but the microwave will also
work.) Set aside.
• Mix date syrup, sweetener, coconut oil, and salt together in a saucepan over medium-high heat. Bring to
a boil for 1-2 minutes.
• Drizzle the sweet syrup over the popped popcorn and toss lightly to coat.
• Spread the popcorn out over 2 large baking sheets lined with parchment and bake for 45 minutes.
(Baking is optional but will help the popcorn stay crisp longer.)
• Cool completely before drizzling with optional melted chocolate and other desired toppings.
• Store in an airtight container for 1-2 weeks.
NUTRITION per 1 cup, yields 6 servings

*Use vegan chocolate shell or dairy-free

chocolate for Vegan & DF.
110
DESSERTS
RED VELVET CUPCAKES
Nothing says “the holidays” quite like red velvet—the chocolate, the color, the cuteness!
This easy recipe cuts down on sugar, is gluten-free, and can you believe there’s NO food dye
necessary? Instead, that vibrant red color comes from a VEGETABLE: beets! Say what?!
INGREDIENTS
1 can (15 oz, 425g) whole beets, drained & puréed
2 Tbsp coconut oil
1 egg
1¼ cups (115g) oat flour
1½ Tbsp cocoa powder
1½ tsp baking powder
¼ tsp salt
¼ cup (60mL) milk
cream cheese frosting
(see p. 6 for my frosting recipe)
PROCEDURE
• In a large bowl, whisk together oil and eggs. Add sugar, sweetener, and vanilla extract and whisk to
combine.
• In a separate bowl, combine oat flour, cocoa powder, baking powder, and salt. Add dry ingredients into
wet and whisk well to integrate.
• Whisk puréed beets and milk into batter.
• Scoop batter into mini cupcake tins lined with cupcake liners, filling each liner about ⅔ full.
• Bake 15–20 minutes, until a toothpick comes out clean and the tops spring back when touched.
• Allow to cool completely before frosting with your favorite cream cheese frosting!
NUTRITION per mini cupcake (excluding frosting), yields ~32

*Omit cream cheese frosting or

substitute alternative for DF.
111
DESSERTS
PUMPKIN PIE WONTONS
These adorable wontons taste like crispy, bite-sized pumpkin pies! Sweet pumpkin and salty
cream cheese make for a heavenly filling, all wrapped up in a savory wonton wrapper. A lighter
holiday treat that’s sure to please—especially with powdered sugar sprinkled on top!
INGREDIENTS
24 wonton wrappers (+ extra for mess-ups)
2 Tbsp cream cheese, softened
2-3 Tbsp coconut sugar
⅛ tsp salt
1 beaten egg + 1 Tbsp water (for egg wash)
powdered sugar (for topping—see p. 6 for sugar-free
powdered sugar recipe.)
PROCEDURE
• In a bowl, combine pumpkin purée, cream cheese, coconut sugar, pumpkin pie spice, vanilla, and salt
and mix well.
• In a separate bowl, make egg wash.
• Lay wonton wrapper on a flat surface, next to a small bowl of water for your fingers. Spoon 1 tsp filling
onto wrapper and use water to wet the edges. Fold wet edges together to form a triangle shape and
press to seal.
• Repeat until filling is gone. (Be sure to keep sealed wontons under plastic until you’re done filling so
they don’t dry out!)
• Transfer assembled wontons to a lined baking sheet and brush with egg wash. Bake 10-12 minutes, until
crisp and browning at the edges.
• Sprinkle with powdered sugar, serve, and enjoy!
NUTRITION per 2 wontons, yields 12 servings (~24 wontons)

112
CHOCOLATE PEPPERMINT
DESSERTS
SHORTBREAD SQUARES
When rich, buttery shortbread meets indulgent chocolate and peppermint, it’s a match made
in heaven! The shortbread is so comforting, crumbly, and scrumptious on its own. But, the sweet
chocolate and bright peppermint make this treat extra festive, flavorful, and colorful!
INGREDIENTS
Shortbread Ingredients
¼ cup (55g) butter, softened
⅛ tsp salt
1⅔ cups (170g) almond flour
Topping Ingredients
1 Tbsp coconut oil
1 cup (180g) chocolate chips of choice
2 tsp peppermint extract
2-3 Tbsp crushed starlight mints/candy canes
PROCEDURE
• In a large mixing bowl, beat softened butter and erythritol together with hand mixer.
• Add vanilla and salt.
• Beat in almond flour, adding ~½ – ⅔ cup of flour at a time. (If your mixture isn’t turning into a dough,
add 1 Tbsp of butter and adjust to desired consistency. It should hold together when pressed.)
• Press into a small glass baking dish (I used a 6x8-inch dish) lined with parchment or foil.
• Bake until light golden brown, about 25-30 min.
• To make your topping, melt chocolate and coconut oil over a double boiler or in the microwave. Stir in
peppermint extract.
• Spread melted chocolate mixture on top of cooled shortbread and sprinkle with crushed starlight mints.
• Refrigerate until set.
NUTRITION per square (depending on size of cut), yields 12 servings


chocolate chips.
113
DESSERTS
SUPERFOOD SNOWBALLS
These snowballs are more like energy bites, disguised as indulgent sweet treats! Keep these in the
fridge throughout the season, and your family won’t be able to resist their nutritious deliciousness.
Your body will appreciate the fuel, but your taste buds will never know the difference!
INGREDIENTS
⅓ cup (85g) creamy nut butter
½ cup (45g) oats
2 Tbsp pea/vegan protein powder (or sub flour)
2 Tbsp chia seeds
1 Tbsp cocoa powder
1 Tbsp maple syrup
1 Tbsp sweetener
½ tsp cinnamon
pinch of salt
unsweetened coconut shreds (for coating)
PROCEDURE
• Combine all ingredients (except for coconut shreds) in a blender or food processor and blend until a
dough forms.
• Scoop out pieces of dough (I used a 2-tsp cookie scoop) and roll each into a ball with your hands. If the
dough is too soft to work with, transfer to the refrigerator for 30 minutes to firm up before scooping/
rolling.
• Roll each ball in unsweetened coconut shreds to coat.
• Store in an airtight container in the fridge for up to one week, or in the freezer for up to three months.
NUTRITION per snowball, yields ~30

114
DESSERTS
YULE LOG PUMPKIN ROLL
Yule log cakes are an impressive holiday treat to serve, but surprisingly easy to make! I’ve
kept this recipe lighter and full of seasonal flavor with a gluten-free pumpkin spice cake—
that’s wrapped around and nestled inside my homemade sugar-free frostings!
INGREDIENTS
3 eggs
¾ cup (18g) sweetener
1 tsp lemon juice
¾ cup (70g) oat flour
1 tsp baking powder
1 tsp cinnamon
½ tsp salt
cream cheese frosting
chocolate frosting
(see p. 6 for my frosting recipes)
PROCEDURE
• Using a stand mixer or hand mixer, beat the eggs on high for about 5 minutes. Gradually add in sugar and
sweetener, followed by pumpkin purée and lemon juice.
• In a separate bowl, whisk together oat flour, baking powder and spices. Add dry ingredients into the wet, mixing
well to combine.
• Line a 15 x 10 x 1-inch (38 x 26 x 3-cm) jelly roll pan with parchment paper. Spray with cooking spray and dust
with flour.
• Add batter to the pan, tap the pan on the counter to get rid of any air bubbles, and bake for 15 minutes.
• Immediately turn cake onto a linen towel dusted with powdered sugar. Peel away parchment and roll up cake in
the linen towel, starting with the short end. Allow to cool for one hour while you make the frostings.
• Unroll cake and spread cream cheese frosting over the surface, leaving a 1-inch (2-cm) border.
• Roll cake back up and transfer to serving platter before covering with chocolate frosting. Use a butter knife or
craft stick to create the wood grain look.
• Decorate as desired and dust with powdered sugar before cutting with a serrated knife and serving!
NUTRITION per slice (cake only, no frosting), yields 12

*Use dairy-free cream cheese

frosting substitute for DF.
115
DESSERTS
GINGERBREAD COOKIES
Gingerbread is a Christmas classic! This lightened-up recipe has the same, comforting flavors
of molasses, ginger, and cloves, but YOU control the additional sweetener. And, you can even
roll out this health-ified dough, cut out shapes, and decorate with my sugar-free icing!
INGREDIENTS
3 cups (270g) oat flour ½ cup (12g) sweetener
½ tsp baking powder ⅓ cup (115g) molasses
½ tsp baking soda ⅓ cup (80mL) coconut oil
¼ tsp salt or butter
2 tsp cinnamon 3 Tbsp pumpkin purée
1 tsp ground ginger 1 egg
½ tsp cloves
¼ tsp allspice Icing Ingredients
1 cup (120g) powdered sugar
2–3 Tbsp milk
optional: 1 tsp vanilla extract
PROCEDURE
• Preheat oven to 350°F (180°C). In a large bowl or the bowl of a stand mixer, mix together dry ingredients.
• Add wet ingredients, except for egg, and mix for 5 minutes until well-incorporated and smooth.
• Add the egg and beat for an additional minute. If it’s sticky, add a bit more flour.
• Transfer the dough into plastic wrap and refrigerate for 20–30 minutes. (Do not refrigerate for longer as the
coconut oil will harden too much and make the dough difficult to work with and roll.)
• Place the dough between two sheets of plastic wrap and roll out until about ⅓-inch thick. Use your favorite festive
cookie cutters to cut the dough into shapes. Remove the dough around the cutter before transferring the cut
dough to a baking sheet lined with parchment or a silicone baking mat. (An offset spatula may help with moving
the dough since there is no flour on the surface.)
• Bake the cookies in batches for 6–8 minutes each, until lightly golden brown.
• Allow to cool completely on a baking rack before decorating as desired.
• Serve and devour! Store in an airtight container for 3–4 days at room temperature, or in the fridge for 1-2 weeks.
• To make my healthy icing for decorating:
• Combine all ingredients by whisking or stirring together.
• Sweeten to taste and adjust thickness by adding sugar to thicken or milk/water to thin.
• Refrigerate to chill if piping onto dessert rather than spreading.
NUTRITION per cookie (2-2½ inches ea., without icing), yields ~40
*Use coconut oil instead of butter for DF.
116
DESSERTS
PUMPKIN BREAD
Pumpkin bread is a holiday classic—and so simple to health-ify! Instead of loads of sugar and
refined flours, YOU control the sugar content here, and oat flour keeps this recipe more fuel-
filled and gluten-free. Bake into mini loaves/muffins for the perfect, healthy Christmas gifts!
INGREDIENTS
1½ cups (135g) oat flour
¼ cup (60g) unsweetened applesauce (or mashed banana)
⅓ cup (80mL) egg whites
¼ tsp salt
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
¼ tsp nutmeg
optional: ½ cup (65g) pecans/walnuts
PROCEDURE
• Mix all ingredients together in a bowl, stirring in the optional nuts last.
• Transfer to a sprayed 8 x 4-inch (20 x 10-cm) loaf pan or to 3–4 smaller loaf pans
(5½ x 3-inch, 14 x 8-cm each).
• Bake 30–35 minutes for a larger loaf, and 20–25 minutes for the smaller loaves. A toothpick should
come out clean.
• Allow to cool completely before serving.
• Lasts in an airtight container or wrapped in plastic for 2 days at room temperature, up to a week in
the fridge, or 2–3 months in the freezer.
NUTRITION per slice (without nuts), yields 12

117
DESSERTS
PEPPERMINT CHEESECAKE
Take cheesecake to a new delicious level! This cool, minty cheesecake is SO refreshing, full of
festive flavor and color, and it tastes far more indulgent than it actually is. It has a clean ‘cookie’
crust, a protein-packed filling, and NO refined sugars! (Besides those peppermint candies…)
INGREDIENTS
“Cookie” Crust Ingredients
1 cup (140g) raw almonds
1 cup (225g) dates, soaked in warm water (~1 hour)
2 Tbsp cocoa powder
⅛ tsp salt
Filling Ingredients
8 oz (225g) cream cheese, softened
1½ cups (420g) Greek yogurt
1 cup (220g) low-fat cottage cheese
½ cup (60g) crushed peppermint pieces
PROCEDURE
• Combine all ‘cookie’ crust ingredients in a food processor and blend for a few minutes, until broken
down into small pieces that can press together well.
• Press crust into a 9-inch (22-cm) springform/pie pan lined with parchment. Set aside.
• Blend cottage cheese in the processor until smooth. Add remaining filling ingredients (except for
peppermint pieces) and blend until creamy. Adjust sweetness to taste.
• Stir ⅓ cup crushed peppermint into the filling, and then pour filling on top of crust. Top with remaining
⅓ cup crushed peppermint pieces.
• Freeze overnight.
• Once frozen, remove springform pan and allow cheesecake to thaw for a few hours in the fridge before
decorating as desired, serving, and devouring! (I drizzled my vegan chocolate shell on top—see p. 6
for the recipe.)
• Store in the fridge.
NUTRITION per slice (excluding chocolate drizzle), yields 16

118
DESSERTS
PEANUT BUTTER BLOSSOMS
I’ve taken classic peanut butter blossoms and cut the calories, carbs, and fat in half—so you
can enjoy twice as many! These treats are gluten-free, whole-grain, and just as irresistible. For
an extra glittery indulgence, roll your cookies in some sugar or sweetener before baking!
INGREDIENTS
¼ cup (65g) creamy peanut butter
⅓ cup (35g) coconut sugar
1 egg
2 Tbsp milk
1¾ cups (160g) oat flour
1 tsp baking soda
½ tsp salt
48 Hershey’s® Kisses
optional: sugar/sweetener for rolling
PROCEDURE
• With a stand mixer or hand mixer, beat coconut oil, applesauce, and peanut butter until well blended.
• Add sugar and sweetener and beat until fluffy. Add egg, milk, and vanilla and beat until combined.
• In a separate bowl, combine oat flour, baking soda, and salt.
• Add half of dry ingredient mixture into the wet, mixing until integrated, and then add remaining dry
mixture and beat until well-incorporated. Transfer dough to the fridge to firm up for about 30 minutes.
• Once chilled, shape dough into 1-inch balls (I used a 2-tsp cookie scoop).
• OPTIONAL: Roll dough balls in optional sweetener/sugar to coat, if desired.
• Place on a cookie sheet lined with parchment or a silicone mat and sprayed. Press the tops of the
cookies down slightly. Bake 8–10 minutes until golden brown.
• While the cookies are warm, press the Hershey’s® Kisses into the center of the cookies. (I used both
Hugs and chocolate Kisses!)
• Transfer cookies to a wire rack to cool before serving and enjoying! Store in an airtight container or
plastic bag at room temperature for 3-4 days, in the fridge for 7-10 days, or in the freezer for 2-3 months.

*Use dairy-free chocolate for DF.
119
DESSERTS
FRUIT CAKE
Fruit cake isn’t the MOST requested holiday treat…but it’s surprisingly tasty, and easy to
health-ify! Choose dried fruit with no added sugar, and nix the traditional alcohol spritz.
You’ll have a cake that’s softer, more wholesome, and worth going back for seconds!
INGREDIENTS
½ cup (120mL) orange juice 1 tsp baking powder
½ cup (120mL) apple juice 1 tsp baking soda
1½ cups (180g) dried fruit ¼ cup (60g) unsweetened
(I used blueberries, applesauce
cranberries, raisins, 1 egg
chopped dates, & mango, 1 egg white
no-sugar added) 1 tsp vanilla extract
½ cup (12g) sweetener ⅓ cup (30g) pecans or
¼ cup (50g) coconut sugar walnuts, chopped
1 tsp cinnamon
¼ tsp nutmeg
¼ tsp cloves
1¾ cups (160g) oat flour
PROCEDURE
• Add fruit juices, dried fruit, sugar, sweetener, and spices to a saucepan over medium-high heat and
mix to combine.
• Bring to a boil, turn down heat, and allow to simmer 5–10 minutes. Remove from heat and allow to sit
at room temperature until cool.
• In a bowl, sift together oat flour, baking powder, and baking soda.
• Add dry mixture to cooled fruit mixture, stir, and then mix in applesauce and vanilla.
• Add egg and egg white, mixing until integrated. Fold in nuts last.
• Transfer to a sprayed 8x4-inch (20x10-cm) loaf pan and bake for about 40 minutes. If a toothpick
comes out clean, it’s done. If not, return to oven for another 10 minutes.
• Optional: spritz the cake with a little brandy.
• Allow cake to cool completely before removing from the pan, slicing, and enjoying!
• Optional: serve with a dusting of powdered sugar.

120
DESSERTS
EGGNOG PUDDING
Re-create the rich taste of holiday eggnog, in pudding form! Instead of gelatin, this recipe
uses fuel-filled chia seeds to thicken the mixture. The chia seeds expand and make for a thick,
creamy indulgence—that’s oozing with omega-3’s, fiber, and antioxidants, too!
INGREDIENTS
1 cup (240mL) lite coconut milk, canned
2 egg yolks
½ banana
2 Tbsp chia seeds
2 Tbsp sweetener
¾ tsp cinnamon
½ tsp nutmeg
pinch of salt
PROCEDURE
• In a blender or food processor, blend all ingredients together.
• Add to a saucepan over medium heat and allow to thicken slowly. Whisk constantly for 5 minutes.
• After the first few minutes, turn the heat up to medium-high and continue to whisk.
• Transfer the pudding to a jar or bowl and chill in the fridge for a few hours, until cold, set and thickened.
NUTRITION per ¼ cup, yields 6 servings (1½ cups)

121
DESSERTS
PAVLOVA WREATH
I won’t lie, low-sugar meringue can be tricky...but it’s worth the effort! For best results, I
recommend sticking with granulated sugar and erythritol in this recipe. Just that little bit of
sugar goes a LONG way to keep this wholesome pavlova as fluffy and airy as possible!
INGREDIENTS
4 egg whites, room temperature
⅓ cup (60g) erythritol (or sugar)
3 Tbsp granulated sugar (do not sub stevia or other
sweetener for erythritol or sugar—it will not work)
1 tsp white wine vinegar
Optional Toppings
puréed raspberries
whipped cream/coconut whipped cream
(see p. 6 for my coconut whipped cream)
fresh berries
mint
PROCEDURE
• Place a piece of parchment on top of a round baking pan. Use a pencil to draw two circles, one that is about
9-inch (23-cm) and one inside of that larger one that is about 5-inch (13-cm). I used the bottoms of my 9-inch and
5-inch springform pans. (It doesn’t need to be perfect!) Set aside.
• Beat your egg whites in a stand mixer at low to medium-low speed, whipping until soft medium peaks form, and
the peaks are starting to hold.
• Add the erythritol and sugar to the egg whites, and continue beating to stiff peaks. Once you have stiff peaks, the
peaks should point up without collapsing at all (or maybe a little bit just at the very tips) and the mixture should
be thick and glossy. Use a spatula to fold the white wine vinegar into the mixture, but do not over fold.
• Scoop spoonfuls of meringue onto the tray to form the wreath shape. I managed two layers of meringue, one on
top of the other. Use the back of a spoon to flatten the top of the wreath. (If you don’t want a wreath, just spoon the
batter into a circle shape.)
• Bake for 2 hours. Turn off the oven and allow to sit in the oven for an additional 1-2 hours, until cool. (This will
prevent cracking). Try to not open the oven during the cooking process!
• Decorate as desired! I used puréed raspberries, whipped cream, fresh berries, and mint.
NUTRITION per slice (excluding toppings), yields 12

122
DESSERTS
APPLE DATE CRISP
Apple pie is tasty, but the least nutritious part? The CRUST. Swap it out for this crisp oat
topping instead, and you can add nutrition AND some delicious crunchy goodness! Just as
scrumptiously warm and comforting, but lower in sugar, gluten-free, and totally vegan.
INGREDIENTS
Filling Ingredients Crisp Topping Ingredients
3 apples, peeled ⅓ cup (30g) oats
(I use Granny Smith ⅓ cup (30g) oat flour
and Honeycrisp) 1 Tbsp coconut oil
6-8 dates, chopped 1 tsp cinnamon
1 Tbsp oat or AP flour 1 Tbsp sweetener
2 tsp lemon juice 1 Tbsp coconut sugar
2 Tbsp sweetener 1 tsp vanilla extract
2 Tbsp coconut sugar ½ tsp salt
½ tsp cinnamon
PROCEDURE
• Chop peeled apples into small cubes or thin slices—whichever you prefer.
• Add chopped apples to a bowl with remaining filling ingredients and toss to combine. Transfer to four
small baking dishes or ramekins (8–10 oz each).
• In a separate bowl, combine topping ingredients.
• Pack crisp topping on top of apple filling in baking dishes. Use up ALL of that topping goodness!
• Bake for about 40 minutes, until the apples are soft and the topping is crisp and browned.
• Allow to cool slightly before serving and devouring!
• Optional: add your favorite ice cream (or banana “nice” cream) or a dollop of whipped cream on top.
(See. p. 6 for my coconut whipped cream recipe.)
NUTRITION per 10-oz crisp, yields 4

123
DESSERTS
VEGAN CHOCOLATE SILK PIE
This pie is SO silky-smooth—you won’t believe it’s vegan and dairy-free! Instead of milk-based
chocolate, this recipe uses cocoa powder for authentic chocolaty flavor. But, its silky texture
comes from fat-rich coconut cream and a sneaky, protein-packed ingredient: TOFU!
INGREDIENTS
Crust Ingredients
1 cup (150g) pecans
1 cup (180g) dates
Filling Ingredients
1 cup (240g) coconut cream
16 oz (450g) tofu
⅓ cup (40g) cocoa powder
½ cup (120mL) maple syrup
cacao nibs (for topping)
PROCEDURE
• Add crust ingredients to a food processor and blend, until sticky and combined.
• Line a 9-inch spring-form pan with parchment paper and press crust into pan, flattening it into a
smooth, even layer. Set aside.
• In a food processor or blender, blend filling ingredients until super creamy (2-4 minutes).
• Pour filling on top of prepared crust, spreading it out as evenly as possible, and top with cacao nibs.
• Freeze overnight.
• Allow to thaw in the fridge for ~2-4 hours before removing pie from the pan.
• Slice, serve, and enjoy! Great topped with coconut whipped cream! (See p. 6 for my coconut whipped
cream recipe.)

124
DESSERTS
SWEET POTATO PIE
I know Thanksgiving is all about the pumpkin pie, but this sweet potato pie takes the cake (HA)
for me! It’s deliciously light, fluffy, and full of comforting seasonal flavors. Plus, both the filling
and crust are made with more wholesome ingredients and very little added sugar!
INGREDIENTS
4 graham cracker sheets 2 cups (450g) sweet potato
(2 halves = 1 full sheet), purée
crushed into crumbs ⅔ cup (160mL) milk
¾ cup (90g) pecans 2 eggs
3 Tbsp apple jelly 1 egg white
2 Tbsp sweetener
1 tsp cinnamon
¼ tsp salt
PROCEDURE
• In a large bowl, combine crust ingredients, using a fork to incorporate the jelly well.
• Press the crust into a sprayed springform pan (I used a 9-inch or 22-cm) and set aside.
• Combine all filling ingredients in a large bowl or food processor. (I made my own sweet potato purée
by throwing cooked sweet potato in the food processor with a little water, so I just added the remaining
filling ingredients into the processor with the sweet potato purée, pulsing until well-combined.)
• Transfer your filling mixture into the pan on top of the crust.
• Bake 45–55 minutes, until the outside is set and jiggles a bit in the middle. (It will continue to cook once
removed from the oven.)
• Allow to cool for 45 minutes before removing springform pan.
• Allow to cool completely and chill before serving, slicing, and devouring!
• Serve topped with whipped cream or coconut whipped cream! (See p. 6 for my coconut whipped
cream recipe.)”

*Use gluten-free graham crackers for GF.
125
DESSERTS
CHOCOLATE-DIPPED FIGS
Figs are one of my fall favorites, and they’re delicious all on their own. But, dip them in a bit of
chocolate and shredded coconut, and you’ll be in sweet seasonal heaven! Or, get creative with
different coatings, like chopped nuts or sprinkles. Make these treats your own!
INGREDIENTS
6–8 fresh figs (depending on size)
3 Tbsp dark chocolate morsels
2 Tbsp unsweetened shredded coconut
additional topping(s), if desired
PROCEDURE
• Melt chocolate, either over a double boiler or in the microwave for 30-second intervals, stirring until
creamy. (Chocolate can burn quickly, so be sure to monitor closely!)
• Dip your fresh figs into the melted chocolate, and then into a bowl with shredded coconut/additional
coatings, using the chocolate as your “glue.”
• Transfer dipped figs to a plate or tray and repeat for desired amount of figs.
• Freeze for 30 minutes.
• Allow to thaw slightly once removing from freezer and devour!
• Store in an airtight container in the freezer.
NUTRITION per fig, yields 6 servings (nutrition will vary depending on size of figs)

126
DESSERTS
PUMPKIN PULL-APART BREAD
Pull-apart bread, a.k.a. monkey bread, is the perfect treat for a holiday gathering! The recipe is
a bit more involved, but it’s SO satisfying and will last you a few days in the fridge. (Maybe...)
These delicious dough balls taste like pumpkin-y cinnamon rolls, but without the guilt!
INGREDIENTS
Dough Ingredients Coating Ingredients
1 cup (235mL) milk 1 Tbsp butter, melted
2 Tbsp butter 3 Tbsp milk
1 packet (2 tsp, 7g) rapid-rise 2 tsp cinnamon
yeast 2 tsp pumpkin pie spice
3¾ cups (450g) whole wheat 2 Tbsp sugar
pastry flour 2 Tbsp sweetener
¼ cup (6g) sweetener (or sugar)
½ tsp salt
1 tsp cinnamon Icing Ingredients
½ tsp pumpkin pie spice ⅓ cup (40g) powdered
1 egg sugar
⅓ cup (75g) canned pumpkin 2 Tbsp cream cheese
purée 1 Tbsp milk
PROCEDURE
• Heat milk and 2 Tbsp butter in a saucepan over medium-low heat and whisk well. Once combined, remove from heat and
allow to cool slightly, until lukewarm.
• In the bowl of a stand mixer, combine yeast, 3 cups (360g) flour, ¼ cup (6g) sweetener, salt, and spices for dough. Stir to
combine. In a separate bowl, whisk together canned pumpkin and egg. Add pumpkin/egg mixture to the stand mixer bowl
with a dough hook attachment and beat on medium-low speed. Slowly pour in lukewarm milk/butter mixture and continue
to beat. Gradually add remaining ¾ cup flour—about 1 Tbsp at a time—until dough forms a ball and pulls from the sides.
• Beat 5 minutes on medium-low speed. Cover the bowl of the stand mixer with plastic wrap and allow to rise for 20 minutes.
• While the dough rises, prepare coating. Combine melted butter and milk in one bowl, and combine sweeteners and spices in
a separate bowl. Set aside.
• Prepare a Bundt pan by spraying with cooking spray and lightly flour to coat.
• After dough has risen, transfer to a floured surface, turn out the dough, and begin kneading. Fold over the dough a few times,
and then make a log shape. Cut log into six even pieces. Keep one of the pieces out and keep the rest under plastic wrap to
prevent drying. Divide the piece of dough into 8 smaller pieces and roll each piece into a 1-inch ball.
• Dip each dough ball into the butter/milk mixture, and then into the sugar/spice mixture to coat. Transfer to prepared Bundt
pan, layering dough balls around the entire pan and then on top of each other. Cover with plastic wrap along the way to
prevent drying. Repeat for the other 5 larger pieces of dough, until you have 48 balls of dough in the Bundt pan.
• Cover pan with plastic wrap and allow dough to rise once more for 25 minutes. Preheat oven to 325°F (170°C).
• Uncover pan and brush with a bit of extra butter/milk mixture on top. Bake for 8–12 minutes, until risen and slightly browned
on top! (These are best slightly undercooked, so if you’re unsure, just take them out!)
• Allow to cool for 5 minutes before flipping onto a plate and decorating with your icing of choice!
NUTRITION per 4 pull-apart dough balls, yields 12 servings (48 pull-apart dough balls)
127
DESSERTS
MAPLE WALNUT POPSICLES
Popsicles aren’t exactly a classic holiday treat, but why not? Especially if you live in an area
where it stays warm in the fall and winter! These wholesome pops are a refreshing take on the
comforting maple walnut combo. Sweet, creamy, and nutty—with a satisfying crunch!
INGREDIENTS
½ cup + ¼ cup (60g + 30g) toasted walnuts, chopped
2 tsp butter
2 Tbsp maple syrup
pinch of salt
1½ cups (340g) nonfat Greek yogurt (plain or vanilla)
sweetener, to taste
PROCEDURE
• In a skillet over medium heat, add butter and ½ cup (30g) of toasted walnuts, coating the
nuts thoroughly.
• Add maple syrup and a pinch of salt, allowing syrup to completely cover the nuts.
Boil for about 1 minute.
• Remove from heat and allow to cool.
• In the meantime, sweeten yogurt with sweetener, to taste.
• Combine maple walnuts with yogurt. Transfer to popsicle molds and add sticks, if necessary. (I used
small paper cups with mini popsicle sticks.)
• Sprinkle remaining walnut pieces on top of popsicle.
• Freeze 2-3 hours.
• Allow to thaw slightly before devouring!
NUTRITION per mini popsicle, yields 8

128
DESSERTS
ROSEMARY FIG ALMOND WEDGES
These wedges are perfect with a cup of coffee or tea! The texture is so delightful—
like a cross between a cookie and a cake—and you’d never guess they’re gluten-free.
Use fresh rosemary and figs for a seasonal steal and maximum festive flavors!
INGREDIENTS
1 egg
2 Tbsp egg whites
2 Tbsp honey
1 Tbsp fresh rosemary
½ tsp salt
½ tsp baking soda
1 tsp lemon juice
¾ cup (90g) fresh figs, chopped (about 4 small figs)
optional: almond slivers
PROCEDURE
• In a large bowl, mix all ingredients, except for figs, until well combined.
• Fold chopped figs into batter/dough.
• Press your mixture into a 12-inch pizza pan, so you have a smooth, large, circular pastry—about
¼-inch thick.
• Add any additional figs, rosemary sprigs, and almond slivers on top, if desired.
• Bake for about 15-18 minutes, until cooked through.
• Allow to cool before cutting into wedges and devouring!
NUTRITION per wedge, yields 16

129
DESSERTS
LIGHT PUMPKIN CHEESECAKE
Cheesecake doesn’t HAVE to be so heavy. With a few healthy substitutions, this lightened-up
version still has the fluffy, creamy texture that you know and love—but you don’t have to feel as
guilty eating it! Plus, this recipe is entirely gluten-free and calls for no added sugars!
INGREDIENTS
1 cup (180g) dates, soaked 8 oz (225g) cream cheese
in warm water (~1 hour) 1 cup (240g) Greek yogurt
1 cup (150g) mixed nuts 1 can (15 oz/425g) pumpkin
(I used almonds, pecans purée
& walnuts) ⅓ cup (10g) sweetener
½ tsp cinnamon 2 eggs
pinch of salt 2 egg whites
3 Tbsp oat flour
1 tsp cinnamon
¼ tsp salt
PROCEDURE
• Press crust into a 9-inch springform pan and set aside.
• In a mixing bowl, beat together cream cheese, yogurt, sweeteners, and salt with a hand mixer until
smooth and fluffy.
• Add remaining ingredients and mix to combine.
• Pour filling into the crust, tapping to release any air bubbles.
• Bake for around 1 hour, until just set and the center wiggles a bit.
• Turn off the oven, crack the door, and allow to sit in the oven for 15–20 minutes before transferring to a
wire rack to cool.
• Cool completely, and then chill in the refrigerator until cold.
• Run an offset spatula around the cheesecake to release the sides, remove from the pan, and serve!

130
DESSERTS
VEGAN PUMPKIN CHEESECAKEs
Cheesecake WITHOUT the dairy?! These mini vegan cheesecakes have a crave-ably creamy
AND totally plant-based filling, made of pumpkin and raw cashews. Try my 3-ingredient crust
recipe, or simply place a gingersnap cookie into each cupcake liner for pre-made crusts!
INGREDIENTS
1 cup (180g) dates, soaked 1 cup (150g) raw cashews,
in warm water (~1 hour) soaked & drain
1 cup (150g) mixed nuts 1 can (15 oz/425g) pumpkin
(I used almonds, pecans purée
& walnuts) ½ cup (120mL) maple syrup
½ tsp cinnamon 1 Tbsp lemon juice
pinch of salt 1 tsp vanilla extract
OR use mini gingersnap 1 tsp cinnamon
cookies as crusts 1 tsp pumpkin pie spice
¼ tsp salt
PROCEDURE
• Preheat oven to 300°F (150°C) and add cupcake liners to muffin tins.
• Press crust into bottom of each cupcake liner. OR, if using gingersnap cookies, place a cookie in the
bottom of each liner.
• Add drained cashews to a food processor and blend until a paste forms.
• Add remaining ingredients and blend. Spoon filling onto mini crusts in cupcake liners.
• Bake 20 minutes.
• Allow to cool completely at room temperature and then refrigerate until set.
NUTRITION per mini vegan cheesecake, yields 12

*Use gluten-free cookie crusts for GF,

if you choose to use gingersnaps instead.
131
NO-BAKE PUMPKIN
DESSERTS
COCONUT BARS
These satisfying squares are no-bake bars of autumn goodness! A great recipe to
help you use any leftover canned pumpkin, and a cleaner treat to indulge in this
holiday season. But, beware…these goodies are addictive and hard to put down!
INGREDIENTS
1 cup (100g) unsweetened coconut shreds
1 Tbsp maple syrup
2 tsp coconut oil
¼ tsp cinnamon
⅛ tsp salt
1-2 Tbsp water (adjust for texture/consistency)
PROCEDURE
• Combine all ingredients, except water, in food processor. Process until well combined, using water to
adjust the texture as needed. (You want it sticky and cohesive—it doesn’t need to be a paste, and you
should still see the coconut shred texture.)
• Press dough into a loaf pan lined with foil or parchment. Freeze 2-3 hours, until firm.
• Cut into squares or bars and devour!
• Store in the fridge or freeze for later.
NUTRITION per square, yields 8

132
DESSERTS
CHOCOLATE CHERRY CLUSTERS
Satisfy your crunchy, chewy, chocolaty cravings all in one superfood cluster! These babes are
rich in texture AND nutrients—vitamin A in the cherries, magnesium from the pumpkin seeds,
and loads of antioxidants. Maximize the health benefits with 60% cacao chocolate or darker!
INGREDIENTS
2 cups (100g) cornflakes, crushed
⅓ cup (50g) dried cherries, chopped
⅓ cup (40g) pumpkin seeds
8 oz (225g) dark chocolate chips, or chocolate
chips of choice
1 Tbsp coconut oil
PROCEDURE
• Break up cornflakes into smaller pieces. (My go-to method is to just add cornflakes to a bag and crush
them with my hands!)
• Add crushed cornflakes to a bowl with chopped dried cherries and pumpkin seeds. Mix to integrate.
• In a large mixing bowl, melt chocolate and coconut oil—either in the microwave or over a double boiler.
• Add crunchy mixture to melted chocolate and stir well to coat completely.
• Drop spoonfuls of chocolate clusters onto parchment-lined trays. (I used a 1-Tbsp cookie scoop
to portion.)
• Transfer trays to the fridge for 30 minutes, until set.
NUTRITION per cluster, yields 32


chocolate chips. 133
DESSERTS
PUMPKIN COOKIE BITES
Sweetness, spice, and everything nice—these bites have it all! They’re oozing with festive
pumpkin flavor, and coconut flour creates the soft, buttery texture of a holiday cookie.
Wrap it all up in a dark chocolate coating for more wholesome, lower-sugar treats!
INGREDIENTS
2 cups (220g) coconut flour
6 Tbsp peanut butter
¼ cup (60mL) maple syrup
1 Tbsp coconut oil
¾ tsp cinnamon
¼ tsp nutmeg
pinch of salt
1 cup (235mL) milk
Coating Ingredients
8 oz (225g) dark chocolate chips
1 Tbsp coconut oil
PROCEDURE
• In a large bowl, combine all ingredients, except for milk. Mix together until crumbly.
• Add milk and stir to integrate, until malleable and the dough sticks together when pressed.
• Scoop out the dough, form into balls with your hands, and transfer to a baking sheet or plate—It may be
a bit crumbly, but that’s okay! I used a 2-teaspoon cookie scoop to portion my truffles.
• Freeze for about 20 minutes.
• Once dough balls are firm, add dark chocolate and coconut oil to a bowl and melt. (You can use a double
boiler or the microwave.)
• Dip frozen dough balls into chocolate and return to baking sheet or plate. Freeze.
• Thaw a few minutes before serving and devouring!
• Lasts 1 month in the freezer.
NUTRITION per cookie bite, yields 60


*Use 100% dark chocolate for Paleo & sub
almond butter for peanut butter. 134
2-INGREDIENT
DESSERTS
CHOCOLATE TRUFFLES
Elegant, indulgent, and EASY—you only need 2 ingredients to make these truffles! Creamy,
fat-rich coconut milk makes each bite lusciously smooth and satisfying. And, you can use any
chocolate you like, whether it’s milk, dark, white, or dairy-free for vegan truffles!
INGREDIENTS
10 oz (280g) chocolate of choice
(milk, dark, dairy-free, etc.)
½ cup (120mL) canned full-fat coconut milk
PROCEDURE
• Before measuring out coconut milk, blend milk or shake the can so it’s well-integrated and there
are no clumps.
• Finely dice chocolate and add to a bowl.
• Add coconut milk to a saucepan and heat until warm and just beginning to simmer, but not boiling.
• Remove saucepan from heat, add chocolate, and stir. Cover with a lid to trap the heat.
• Allow to sit for 5 minutes and then gently stir—keeping the heat trapped as much as possible—until
melted. Microwave to finish melting if needed.
• Transfer mixture to a dish and place dish in the fridge for a few hours, until set and mostly solid.
When a knife comes out mostly clean, it’s ready!
• Use a mini cookie scoop to scoop out small truffle balls.
• Optional: Roll truffles in cocoa powder to coat, shaking off any extra powder.
• Transfer truffles to a parchment-lined tray or plate and store in the fridge for a few hours, until set.
• Thaw at room temperature for 10 minutes before serving for softer, creamier truffles!
• Store in an airtight container in the fridge for 5-7 days.
NUTRITION per truffle, yields 18


*Use 100% dark or unsweetened chocolate
for Paleo. 135
DESSERTS
PUMPKIN PIE BARS
Chow down on these pumpkin pie bars GUILT-FREE! They’ve got a lighter crust, more
wholesome ingredients, and are perfectly portion-controlled. You don’t even need to add any
sugar to the naturally-sweet filling—and you’d never guess these beauties are totally VEGAN!
INGREDIENTS
Crust Ingredients
1 cup (180g) dates, soaked in warm water (~1 hour)
1 cup (150g) nuts of choice (almonds, pecans, mixed, etc.)
Filling Ingredients
1 can (14 oz/400g) pumpkin purée
10 dates, soaked in warm water (~1 hour)
3 Tbsp coconut butter
1 tsp cinnamon
¼ tsp salt
PROCEDURE
• Combine crust ingredients in a food processor.
• Press into an 8×8-inch pan lined with foil or parchment.
• Combine filling ingredients in a food processor until creamy—it should be a bit thick.
• Add to prepared crust and freeze the pan for 8 hours or overnight.
• Thaw in the fridge 2-3 hours before serving.
• Topped with candied pecans and coconut whipped cream! (See p. 6 for my coconut whipped cream.)

136
DESSERTS
PEPPERMINT BARK
When rich chocolate meets refreshing peppermint, you’ve got a treat that tastes like Christmas
morning! Peppermint bark is so easy to make, and easy to health-ify! This bark is actually
vegan, with no actual chocolate or lactose at all. Crispy and delicious, it will not disappoint!
INGREDIENTS
½ cup (60g) crushed peppermint pieces
½ cup (120mL) coconut oil
½ cup (60g) cocoa powder
⅛ tsp salt
optional: ½ tsp peppermint extract
PROCEDURE
• Melt coconut oil in a saucepan over low heat.
• Remove from heat and whisk in cocoa, sweetener, and salt until smooth. (If you like your bark REALLY
peppermint-y, stir in the optional extract, too.)
• Stir in half of the peppermint pieces.
• Use a spatula to spoon the mixture onto a pan lined with parchment paper so that it’s about ¼-inch
thick.
• Sprinkle remaining peppermint pieces on top.
• Freeze for 15 minutes until solid.
• Break into pieces and enjoy!
• Store in the freezer.
• *Because of the coconut oil in this recipe, it will melt if left out at room temperature.
NUTRITION per piece (depending on size), yields ~10

137
DESSERTS
CHOCOLATE QUINOA BARK
With just puffed quinoa and melted chocolate, you can make this sweet-and-crispy holiday
bark! Simply heat uncooked quinoa in a skillet and watch it pop and puff up like magic. Mix it
into the chocolate base, and this treat is like a superfood version of a Crunch candy bar!
INGREDIENTS
⅓ cup (60g) uncooked quinoa
8 oz (225g) chocolate of choice
(milk, dark, dairy-free, etc.)
PROCEDURE
• PUFFED QUINOA:
• Heat a wide nonstick skillet over medium-high heat. Test a pinch of quinoa—if it pops within a few seconds, the
skillet is ready! If not, let it heat up a bit more.
• Once skillet is hot enough, toss out any test quinoa. Sprinkle fresh quinoa onto skillet—just enough to cover the
skillet in a single layer, but not too crowded.
• When quinoa begins to pop, lift and shake the skillet off the heat, and pour into a bowl.
• Repeat until you have ⅓ cup puffed quinoa or more, if desired.
• (You may burn some quinoa at first, but I recommend NOT using the burned quinoa in your chocolate bark!
Properly puffed quinoa will taste best.)
• CHOCOLATE BARK:
• Melt chocolate in a bowl over a double boiler or in the microwave.
• Fold in puffed quinoa and spread over a sheet of parchment paper on a baking sheet.
• Allow to firm up in the fridge, about 2-4 hours.
• Once set, break chocolate sheet into pieces with your hands!
NUTRITION per piece (depending on size), yields 16 servings


chocolate chips. 138
DARK CHOCOLATE ALMOND
DESSERTS
LOW-CARB HOLIDAY BARK
This elegant holiday bark is a chocolate-lover’s dream, and SO easy to make! Chocolate and
salt are a delicious duo, with slivered almonds for a satisfying crunch. And, with a chocolate
base made from cacao butter and cocoa powder, this treat is LOW-CARB and VEGAN!
INGREDIENTS
Bark Ingredients
½ cup (110g) cacao butter
½ cup (60g) cocoa powder, unsweetened
¼ cup (5g) low-carb sweetener (to taste)
pinch of salt
Toppings
⅓ cup (50g) almond slivers
coarse sea salt
PROCEDURE
• In a double boiler, melt cacao butter.
• Stir in cocoa powder, sweetener, and a pinch of salt. Keep on heat until dry ingredients are mixed in.
• Remove from heat. Stir in vanilla extract.
• Pour mixture onto a pan or mold.
• Sprinkle almond slivers and coarse salt on top.
• Break sheet of bark into pieces with hands (you may need to use a knife to get it started), serve,
and enjoy!
• Will melt at room temperature, so store in an airtight container in the fridge or freezer! Lasts up to a
week in the fridge or 1-2 months in the freezer.

139
STRAWBERRIES & CREAM
DESSERTS
LOW-FAT HOLIDAY BARK
This low-fat twist on traditional holiday bark is made with Greek yogurt for a more wholesome
treat! Pecans and freeze-dried strawberries add a nice crunch that won’t get soggy after
freezing. And, the red and white color combo is bursting with holiday cheer!
INGREDIENTS
Bark Ingredients
1½ cups (360g) plain nonfat Greek yogurt
3 Tbsp maple syrup (to taste)
squeeze of lemon juice
pinch of salt
Toppings
½ cup (15g) freeze-dried strawberries
¼ cup (40g) pecans, toasted & chopped
PROCEDURE
• In a bowl, combine Greek yogurt, maple syrup, vanilla extract, a squeeze of lemon juice, and a pinch
of salt.
• Spread mixture onto a tray lined with parchment
• Sprinkle freeze-dried strawberries and toasted pecans on top.
• Once firm, use a knife to cut a piece of frozen yogurt bark off, and then break into pieces.
Serve and enjoy!

140
CRANBERRY PISTACHIO
DESSERTS
RAW VEGAN BARK
With just 5 ingredients, you can make a tasty, festive holiday bark that’s RAW and VEGAN!
The combination of cranberries and pistachios creates a crunchy-chewy texture and a salty-
sweet flavor that I LOVE. And, the red and green colors are perfect for the holiday season!
INGREDIENTS
Bark Ingredients
½ cup (100g) coconut oil
⅓ cup (40g) cocoa powder
1-2 Tbsp maple syrup, to taste
Toppings
¼ cup (40g) dried cranberries
¼ cup (40g) pistachios
PROCEDURE
• Melt coconut oil.
• Stir in cocoa powder and maple syrup.
• Pour mixture into the middle of a tray lined with parchment.
• Sprinkle on toppings.
• Break sheet of cranberry pistachio chocolate bark into pieces (you may need to use a knife to get you
started), serve, and enjoy!

141
Beverages
BEVERAGES
PEPPERMINT MILKSHAKE
Get a refreshing sip of holiday air with this VEGAN peppermint milkshake! It’s full of real
peppermint flavor, but it’s made with NO ice cream. Instead, this healthy milkshake recipe
blends frozen bananas into ‘nice cream’ for dairy-free creaminess and natural sweetness!
INGREDIENTS
1 cup (240mL) cashew milk, or milk of choice
½ cup (125g) coconut milk
2 bananas, frozen
½ tsp peppermint extract
1 Tbsp crushed peppermint
½ tsp cinnamon
1 Tbsp sweetener
PROCEDURE
• Allow your frozen bananas to thaw for about 10 minutes.
• Blend all ingredients together until smooth and creamy. Adjust thickness of the milkshake to your
preference by adding ice or yogurt for creaminess and volume, or milk to thin it out.
• Optional: Top with whipped cream and an additional sprinkle of crushed peppermint. (See p. 6 for my
coconut whipped cream.)
NUTRITION per 8-oz milkshake, yields 2 servings (2 cups)

*Sub coconut milk for Greek yogurt for

Vegan & DF.
*Use non-nut milk of choice for NF. 143
BEVERAGES
GINGERBREAD LATTE
What could be better than cookies dipped in coffee? How about a coffee that TASTES like
gingerbread cookies?! Ground ginger and molasses infuse this DIY Starbucks latte with
authentic gingerbread flavor—with no artificial syrups and just a fraction of the sugars!
INGREDIENTS
1½ (360mL) cups milk
½ tsp cinnamon
1 Tbsp molasses
1 Tbsp sweetener
1½ cups (360mL) strong brewed coffee (or espresso)
PROCEDURE
• Combine all ingredients except for coffee in a saucepan. Bring to a boil over medium-high heat,
whisking well to combine.
• Remove from the heat and whisk until frothy (or use a frother).
• Add coffee to taste and adjust sweetness to taste.
• Serve topped with whipped cream and a sprinkle of cinnamon! (See p. 6 for my coconut whipped cream.)
NUTRITION per 12-oz latte, yields 2 servings (3 cups)

*Use non-dairy milk for Vegan, Paleo & DF.

*Use blackstrap molasses for Paleo.
144
BEVERAGES
HOMEMADE HOT COCOA
Why spend money on hot cocoa when it’s so easy to make? Give family and friends the gift of
healthy DIY hot cocoa mix that’s totally sugar-free! Perfect for anyone on a vegan, gluten-free,
or paleo lifestyle. Add some festive décor and a little tag with directions on how to prepare!
INGREDIENTS
½ cup (60g) cocoa powder
½ cup (12g) sweetener or sugar
¼ tsp salt
PROCEDURE
• Combine all ingredients together into an 8-oz mason jar. (Multiply the recipe for as much as you need
to fit your storage container.)
• Store for later use or give as a gift! I placed some super mini marshmallow bits on top for cuteness.
• To serve, combine 1 Tbsp homemade hot cocoa mix with 1 cup of warm milk or water, either by
whisking or using a frother. Add additional sweetener/sugar if desired. (I prefer to keep the cocoa mix
less sweet so the person receiving the gift can sweeten to taste.)
• Devour!
NUTRITION per 1 Tbsp mix, yields 16 servings (1 cup mix)

145
BEVERAGES
VEGAN EGGNOG
Vegan eggnog isn’t an oxymoron anymore! With a few plant-based swaps, you can re-create the
taste and flavor of classic eggnog. Coconut milk brings the creaminess, frozen banana adds
thickness and natural sweetness—and I actually like the taste better than traditional ‘nog!
INGREDIENTS
1 can (15 oz, 400mL) lite coconut milk
1 cup (240mL) milk
1 banana, frozen
1 tsp cinnamon
½ tsp nutmeg
1 Tbsp maple syrup
2 Tbsp sweetener
PROCEDURE
• Allow your frozen banana to thaw for about 10 minutes.
• Blend all ingredients together until smooth and creamy. Adjust thickness of the eggnog to your
preference by adding ice or coconut milk for creaminess and volume, or milk to thin it out.
• Adjust sweetness to taste.
• Chill, or devour as is!
NUTRITION per 4-oz drink, yields 6 servings (3 cups)

146
BEVERAGES
DAIRY-FREE EGGNOG
If you’re dairy-free but still LOVE that “rich” texture of eggnog (which can really only be
obtained by using eggs), then use eggs! Just omit the yolks, and you’re left with lower-calorie,
lower-fat eggnog. Plus, no need to temper the eggs or do anything over the stove!
INGREDIENTS
2½ cups (600mL) milk
¾ cup (180mL) egg beaters/substitute
½ tsp cinnamon
½ tsp nutmeg
3 Tbsp sweetener
pinch of salt
PROCEDURE
• Combine all ingredients in a blender and blend until smooth and well-combined.
• Adjust sweetness to taste.
• Chill, or devour as is!
• *Note: egg substitute/beaters are pasteurized products and are thereby safe to consume without
being cooked.
NUTRITION per 4-oz drink, yields 8 servings (4 cups)

147
BEVERAGES
PEPPERMINT MOCHA
My favorite holiday Starbucks drink! Thank goodness I made this recipe because I nearly go
broke each season buying this dang drink… And WHY? This DIY version is so easy to make,
just as crave-ably good, and with a low-carb sweetener, it’s totally sugar-free!
INGREDIENTS
¼ cup cocoa powder
3 Tbsp sweetener
¾ tsp peppermint extract
1½ cups (360mL) strong brewed coffee (or espresso)
PROCEDURE
• Combine all ingredients except for coffee in a saucepan. Bring to a boil over medium-high heat,
• Remove from the heat and whisk until frothy (or use a frother).
• Add coffee to taste and adjust sweetness to taste.
• Serve topped with whipped cream and a sprinkle of chocolate shreds and/or crushed peppermint!
(See p. 6 for my coconut whipped cream.)
NUTRITION per 12-oz latte, yields 2 servings (3 cups)

148
BEVERAGES
APPLE CIDER
Apple cider is a classic, comforting drink and especially fun to enjoy during the fall. Though it’s
often served as an alcoholic beverage, this recipe is lower-calorie and kid-friendly! For an adult
hard cider, try adding cinnamon schnapps, Applejack brandy, or spiced rum to the recipe!
INGREDIENTS
4 cups (~1 L) apple juice (or dilute with 1 cup/240mL
water and 3 cups/720mL juice for less sugar)
4 cardamom seeds
4 whole cloves
4 cinnamon sticks
1-inch piece of fresh ginger, peeled
¼ tsp ground nutmeg
¼ tsp allspice
1 tsp coconut sugar
PROCEDURE
• Heat apple juice in a pot over medium heat.
• Add all ingredients to pot, cover, and bring to a boil.
• Once boiling, turn down to a simmer for about 30 minutes.
• Remove whole spices, seeds, and cinnamon sticks with a strainer.
• Drain cider through coffee filter or superfine strainer to remove any excess spices or pulp.
NUTRITION per 8-oz. drink, yields 4 servings (4 cups)

149
BEVERAGES
COCONUT CREAM PIE SMOOTHIE
If you’re a coconut lover, you’ll go coco-NUTS for this smoothie! With coconut cream, coconut
water, coconut milk, AND coconut shreds, it has a rich, buttery texture and a natural
sweetness. SO indulgent, creamy, and filled with nutritious, satiating fats!
INGREDIENTS
1 cup (240g) coconut cream, chilled
1 cup (140g) ice cubes
¼ cup (60mL) coconut water
¼ cup (60mL) coconut milk
¼ cup (25g) unsweetened coconut shreds/
coconut meat
¼ cup (40g) raw cashews, soaked
1 Tbsp maple syrup (if desired)
¼ tsp coconut extract
Optional Toppings
toasted coconut flakes
coconut whipped cream
PROCEDURE
• Pour into a glass, serve, and enjoy!
• I like to top mine with some toasted coconut flakes and coconut whipped cream, but you can use any
toppings you prefer! (See p. 6 for my coconut whipped cream recipe.)
NUTRITION per 1 smoothie, yields 2

150
BEVERAGES
GREEN APPLE PIE SMOOTHIE
Savor the flavors of a comforting apple pie for BREAKFAST! Green apples give this smoothie
that classic sweet-and-tart taste, and they’re more nutrient-dense than red apples. Coconut
milk adds a yummy, thick texture, and you’ll sip up a dose of leafy greens!
INGREDIENTS
1 green apple, peeled if preferred
½ cup (40g) rolled oats
½ cup (120mL) coconut milk
¼ cup (60mL) unsweetened apple juice
1 cup (30g) spinach
¼ tsp cinnamon
pinch of nutmeg
pinch of cardamom
Optional Toppings
toasted coconut flakes
PROCEDURE
• Pour into a glass, serve, and enjoy!
• I like to top mine with some toasted coconut flakes, but you can use any toppings you prefer!
NUTRITION per 1 smoothie, yields 2

151
BEVERAGES
DIY PUMPKIN SPICE LATTE SYRUP
Starbucks’ pumpkin spice sauce gives the PSL its crave-able flavor—and adds a hefty dose of
sugar. Instead, make your own lower-sugar pumpkin spice latte SYRUP at home! Perfect for vegan
and paleo lattes, and gives YOU control over the sweetness and added sugars in your drink.
INGREDIENTS
1 cup (235mL) water
½ cup (75g) coconut sugar
1 tsp cinnamon
2 cinnamon sticks
PROCEDURE
• Add all ingredients to a saucepan over medium-high heat. Mix well to combine.
• Allow to come to a boil, reduce heat to medium, and simmer 5 minutes.
• Once nice and thick, remove from heat and remove cinnamon sticks.
• Option: Pour syrup mixture through a fine mesh strainer.
• Allow to cool.
• Transfer to a bottle to store.
NUTRITION per 2 Tbsp, yields 16 servings (~2 cups syrup)

152
BEVERAGES
PUMPKIN SPICE LATTE
There’s no time like fall time for a pumpkin spice latte! But, at almost $5 and 39g of sugar
each, all of those Starbucks drinks add up quickly… With my DIY PSL syrup, you can whip up a
deliciously affordable latte, with the sweet, pumpkin-y flavor you crave and just 7g of sugar!
INGREDIENTS
¾ cup (180mL) strong brewed coffee/espresso
¾ cup (180mL) milk
2 Tbsp DIY pumpkin spice syrup (p. 152)
PROCEDURE
• Heat milk and strong coffee or espresso in a saucepan over medium heat.
• Mix in 2 Tbsp pumpkin spice latte syrup, depending on your sweetness preference.
Stir well to dissolve.
• Serve topped with whipped cream and a sprinkle of cinnamon!
NUTRITION per 12-oz latte (made with 2 Tbsp DIY syrup), yields 1
153
BEVERAGES
CHRISTMAS COOKIE FRAPPUCCINO
This creamy Starbucks secret menu Frappuccino is infused with tasty cookie flavors, like
peppermint, toffee nut, and caramel! Use butter extract for more of a “cookie” flavor, or
make it “Bulletproof” and add some actual grass-fed butter! Top with your favorite toppings!
INGREDIENTS
1½ cups (210g) ice cubes
1 cup (240g) coconut cream
¾ cup (180mL) milk
¾ cup (180mL) coffee
2 Tbsp sweetener, to taste
½ tsp peppermint extract
½ tsp maple extract
½ tsp butter extract
½ tsp vanilla paste
⅛ tsp salt
Bulletproof coffee option: 2 Tbsp grass-fed butter
PROCEDURE
• Add all ingredients to a blender and blend together.
• Pour into your cup, serve, and enjoy!
• Top with coconut whipped cream, sugar, and date syrup, or your favorite toppings!
NUTRITION per 16-oz. Frappuccino, yields 2 servings (4 cups), without butter or toppings
154
GINGERBREAD EGGNOG
BEVERAGES
CHAI LATTE
When the chai tea latte meets Christmas, you’ve got a gingerbread EGGNOG chai latte! The
milk is just replaced with eggnog, which pairs surprisingly well with the chai flavors. For a
cleaner eggnog option that’s lower in sugar, try my dairy-free or vegan eggnog recipes!
INGREDIENTS
1 cup (235mL) water
1 chai tea bag
½ cup (120mL) eggnog
(see my vegan & dairy-free recipes on
p. 146 & 147)
2 Tbsp sweetener
1 tsp molasses
½ tsp cinnamon
PROCEDURE
• In a saucepan, boil water.
• Once boiling, turn heat to low and steep tea bag in water over the stove.
• After about 3-5 minutes, remove your tea bag.
• Add other ingredients to saucepan and whisk until warm and combined.
• Turn off the heat and whisk or froth your mixture until bubbly.
• Top with whipped cream or coconut whipped cream and graham cracker crumbs, or your favorite
toppings! (See p. 6 for my coconut whipped cream.)
NUTRITION per 12-oz latte, yields 1

*Nutrition provided for a latte made with store-

bought eggnog, without any toppings.
*Use vegan/dairy-free eggnog for Vegan/DF. 155
BEVERAGES
PUMPKIN PATCH LATTE
Nothing beats a pumpkin spice latte…except maybe this pumpkin PATCH latte! Just like the
traditional PSL, but this Starbucks secret menu item also has some matcha powder steamed
into it. It’s a super caffeinated combo, and matcha powder adds a serious antioxidant boost!
INGREDIENTS
1¾ cups (415mL) milk
(use half at first, add half at the end)
2 Tbsp sweetener
¼ tsp cinnamon
1½ tsp matcha powder
½ cup espresso, or strong coffee
PROCEDURE
• In a saucepan over medium heat, add half of milk (¾ cup, 180mL) and remaining ingredients, except for
espresso/coffee. Whisk to combine.
• Bring to a boil then turn down to a simmer for 5 minutes, whisking frequently.
• Stir in remaining milk and espresso/coffee (depending on how strong you want it). Whisk while
simmering for another 2 minutes to warm through.
NUTRITION per 10-oz latte, yields 2 (2½ cups)

156
BEVERAGES
VANILLA APPLE SPICE
A vanilla twist on the traditional caramel apple spice drink! It’s just as warm and comforting,
with the tasty holiday combo of vanilla and apple flavors. You can absolutely use vanilla
extract, but I think using vanilla paste takes this recipe to a new level!
INGREDIENTS
2 cups (475mL) 100% apple juice
1 tsp cinnamon
½ tsp vanilla bean powder
½ tsp vanilla paste (or extract, if preferred)
cinnamon sticks (for more flavor, if desired)
PROCEDURE
• Add apple juice, vanilla paste, vanilla bean powder, and cinnamon into a saucepan over medium-high
heat. Whisk together.
• Option: Add cinnamon sticks to infuse more flavor, if desired!
• Bring to a boil, turn down to a simmer, and stir regularly for a few minutes.
• Remove from heat and transfer to a cup. (If you added cinnamon sticks, you should remove them before
pouring, or pour your drink through a sieve/colander!)
• Top with whipped cream or coconut whipped cream, date syrup, and cinnamon! (See p. 6 for my coconut
whipped cream.)
NUTRITION per 8-oz drink, yields 2 (2 cups), no toppings

157
BEVERAGES
SALTED CARAMEL MOCHA
Holy MOCHA—this DIY Starbucks drink is so simple and so much cleaner than the traditional.
Instead of 33 grams of sugar, this homemade recipe has just 13 grams of sugar. Perfectly sweet,
salty, and comforting—especially with a sprinkle of crunchy salted caramel topping!
INGREDIENTS
Salted Caramel Topping
2 Tbsp turbinado sugar
½ tsp coarse sea salt
Beverage Ingredients
1½ cups (355mL) coffee or espresso
1 ½ Tbsp cocoa powder
2-4 Tbsp sweetener
2 Tbsp date syrup
⅛ tsp sea salt
PROCEDURE
• To make salted caramel topping, lightly toast 2 Tbsp turbinado sugar with ½ tsp coarse sea salt in a
skillet over medium-low heat.
• Continue to stir until sugar begins to melt and caramelize together, then quickly remove from heat.
• Transfer to a piece of parchment and break up the cooled pieces. Set aside.
• To make beverage, combine all ingredients in a saucepan over medium-high heat. Bring to a simmer,
• Pour into cups. Serve topped with whipped cream (coconut whipped cream for vegan, see p. 6), salted
caramel topping, date syrup, and chocolate shavings!
• Enjoy!
NUTRITION per 12-oz. latte (not including DIY salted caramel topping), yields 2
158
BEVERAGES
VEGAN WHITE HOT CHOCOLATE
You don’t have to wait for the holiday season to enjoy white hot chocolate at Starbucks – now
you can make your own, cleaner version at home! It’s the perfect warm-up on a chilly day, or
just a simple comfort for any day. It’s simple, easy to make, and totally vegan!
INGREDIENTS
4 Tbsp cacao butter
2 Tbsp maple syrup
2 cups (475mL) milk
pinch of salt
PROCEDURE
• Melt cacao butter, vanilla and sweetener in a saucepan over medium heat and whisk to combine.
• Add milk and salt and whisk well. Allow to come to a light simmer.
• Serve topped with coconut whipped cream and white chocolate shavings and enjoy!
(see p. 6 for my coconut whipped cream recipe.)
NUTRITION per 8-oz. drink, yields 2

159
BEVERAGES
DIY CINNAMON DOLCE SYRUP
By making your own cinnamon dolce syrup, YOU can be in control of the sugar added to your
drinks. And, you can use it to whip up a cleaner cinnamon dolce latte or lower-sugar caramel
apple spice anytime you want! More festive drinks, less guilt—and way cheaper.
INGREDIENTS
1 cup (25g) sweetener
2 cups (475mL) water
5 cinnamon sticks
1 Tbsp ground cinnamon
PROCEDURE
• In a medium saucepan, place water, sugars, cinnamon, and cinnamon sticks.
• Bring to a low boil, reduce heat, and simmer for 15 minutes, until reduced by half and has a syrupy
viscosity.
• Remove from the heat and remove cinnamon sticks.
• Optional: Strain mixture to remove excess cinnamon powder and grain.
• Allow to cool for about 10 minutes before transferring to a bottle and storing.
• Use to make DIY cinnamon dolce syrup lattes (p. 161), caramel apple spice (p. 162), or any fall-flavored
drinks that you like!
NUTRITION per 2 Tbsp, yields 16 servings (~2 cups syrup)

160
CINNAMON DOLCE
BEVERAGES
LATTE/FRAPPUCCINO
A tasty and HEALTHY take on a Starbucks favorite! With only 6 grams of sugar per latte, you
can’t go wrong. The perfect warm drink for the fall and winter months, or you can easily turn
your latte into a Frappuccino—just let it cool and blend it up with a cup of ice cubes!
INGREDIENTS
¾ cup (180mL) strong brewed coffee/espresso
¾ cup (180mL) milk
1-2 Tbsp DIY cinnamon dolce syrup (p. 160)
PROCEDURE
To Make A Latte:
• Add coffee, milk, and syrup to a saucepan over medium-high heat.
• Bring to a simmer and heat to combine.
• Transfer to a cup and serve topped with whipped cream or coconut whipped cream and cinnamon! (See p. 6 for
my coconut whipped cream recipe.)
To Make A Frappuccino:
• Add cooled latte with 1 cup (140g) of ice into a blender.
• Blend the mixture and serve cold!
NUTRITION per 12-oz. latte (w/ 2 Tbsp syrup), yields 1, no toppings

161
BEVERAGES
CARAMEL APPLE SPICE
If you’ve gone ahead and made a batch of DIY cinnamon dolce syrup, you can use it to craft
another Starbucks remake! This deliciously simple treat tastes just like a warm caramel apple
in a cup. The perfect fall-time drink for kids or those who aren’t fans of coffee!
INGREDIENTS
Beverage Ingredients
1½ cups (355mL) apple juice
1-2 Tbsp cinnamon dolce syrup (p. 160)
Toppings
whipped cream (or coconut whipped cream, see p. 6)
date syrup (as ‘caramel’)
PROCEDURE
• Add apple juice and syrup to a saucepan over medium-high heat.
• Bring to a simmer and heat to combine.
• Transfer to a cup and serve topped with whipped cream or coconut whipped cream and ‘caramel!’ (See
p. 6 for my coconut whipped cream recipe.)
NUTRITION per 12-oz. drink (made with 2 Tbsp syrup), yields 1, no toppings
162
CONVERSIONS
metric & imperial
Volume Conversions Weight Conversions Temperature Conversions
Imperial Metric Ounces Grams Fahrenheit Celsius

1 tsp 5 mL ½ 15 225 120
1 Tbsp 15 mL 1 30 300 150
¼ cup 60 mL 3 90 325 160
⅓ cup 75 mL 4 115 350 180
½ cup 125 mL 8 225 375 190
⅔ cup 150 mL 12 350 400 200
¾ cup 175 mL 1 pound 450 425 220
1 cup 250 mL 2 ¼ pounds 1 Kg 450 230
Baking Pan Conversions
American Metric
8 x 1 ½ inch round baking pan 20 x 4 cm cake tin
9 x 1 ½ inch round baking pan 23 x 3.5 cm cake tin
11 x 7 x 1 ½ inch baking pan 28 x 18 x 4 cm baking tin
13 x 9 x 2 inch baking pan 30 x 20 x 5 cm baking tin
2 quart rectangular baking dish 30 x 20 x 3 cm baking tin
15 x 10 x 2 inch baking pan 30 x 25 x 2 cm baking tin (Swiss roll tin)
9 inch pie plate 22 x 4 or 23 x 4 cm pie plate
7 or 8 inch springform pan 18 or 20 cm springform or loose bottom cake tin
9 x 5 x 3 inch loaf pan 23 x 13 x 7 cm or 2 pound narrow loaf tin or pate tin
1 ½ quart casserole 1.5 liter casserole
2 quart casserole 2 liter casserole
Handy Conversions US–AUS Conversions
3 tsp 1 Tbsp 1 dash 6 drops US AUS

4 Tbsp ¼ cup 3 tsp ½ oz 1 Tbsp 1 dsp + 1 tsp
5 Tbsp + 1 tsp ⅓ cup 48 tsp 1 cup ¼ cup 3 Tbsp
8 Tbsp ½ cup 1 pint 16 oz/2 cups ⅓ cup ¼ cup + 1 Tbsp
10 Tbsp + 2 tsp ⅔ cup 1 Quart 2 pints/4 cups ½ cup ⅓ cup + 2 Tbsp
12 Tbsp ¾ cup 1 Gallon 4 qt/16 cups 1 cup ¾ cup + 2 Tbsp + 1 dsp
16 Tbsp 1 cup 1.2 tsp (US) 1 tsp (UK) 3 cups 2 ¾ cup + 1 Tbsp
5 cups 4 ¾ cup
**All conversions are approximate and rounded to the nearest value
163
Recipes, Design and Photography by Alyssia Sheikh,
Property of Mind Over Munch®.

Clean Treats - Good Eats For The Holidays

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Copyright:

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Clean Treats - Good Eats For The Holidays

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Clean Treats & Good Eats for the Holidays

150+ Healthy Recipes for Halloween, Fall, Thanksgiving, & Christmas

© 2018, Alyssia Sheikh

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All photos are property of Mind Over Munch®.

85. Stuffing Muffins 125. Sweet Potato Pie

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NUTRITION per slice, yields 16 servings

*Omit optional nuts for NF.!

Vegan Chocolate Shell: Chocolate Frosting:

Coconut Whipped Cream: Sugar-Free Powdered Sugar:

Cookie/Decorating Icing: Cream Cheese Frosting:

Pumpkin Pie Spice: Apple Pie Spice:

Matcha Popcorn Ingredients

NUTRITION per 1 cup matcha popcorn, yields 8 servings

NUTRITION per serving, yields 8

NUTRITION per 8-oz drink, yields ~6 servings (6 cups)

NUTRITION per serving, yields 1

NUTRITION per 1 assembled sandwich cookie, yields ~50 homemade Oreos

*Use coconut oil for Vegan & DF.

NUTRITION per brownie, yields 12

NUTRITION per serving (about 6 pancakes, depending on size), yields 1 serving

NUTRITION per truffle, yields 16 servings

*Use dairy-free chocolate for Vegan

NUTRITION per gummy (about 1” each), yields 24

NUTRITION per pizza mummy (½ English muffin), yields 2 servings

*Use certified gluten-free English muffin

NUTRITION per 8-oz (235mL) drink, yields 6 servings (~6 cups)

NUTRITION per peanut butter cup, yields 12

*Use a dairy-free chocolate for

NUTRITION per ¼ cup, yields 16 servings (~4 cups)

*Omit black beans for Paleo.

NUTRITION per bite, yields 16, including sprinkles

*Use GF pretzels & puffed rice cereal for GF.

NUTRITION per 1 candy corn popsicle, yields 6

NUTRITION per serving (~5 chips), yields 10 servings (~50 chips)

*Nutrition accounts for 10 chips per tortilla,

NUTRITION per 1 DIY Butterfinger bar, yields 16

NUTRITION per bar, yields 16

*Use 100% dark chocolate for Paleo.

NUTRITION per DIY Almond Joy, yields 10

*Use 100% dark chocolate for Paleo.

NUTRITION per cookie, yields 12

*Use dairy-free chocolate chips Vegan & DF.

NUTRITION per smoothie, yields 1

NUTRITION per donut, yields 6

*Use non-dairy milk & yogurt of choice for DF.

NUTRITION per slice (depending on size of cut), yields 10 servings

*Omit pistachios or substitute pumpkin

NUTRITION per scone, yields 8 servings

NUTRITION per serving (without toppings), yields 1

*Omit optional walnut topping for NF.

NUTRITION per serving, yields 1

*Use vegan/dairy-free eggnog for Vegan & DF.

NUTRITION per serving, yields 1 (~6 pancakes)

NUTRITION per serving, yields 1

*Use non-dairy milk & yogurt of choice for

NUTRITION per waffle, yields 1

*Omit pecans for NF.

NUTRITION per frittata, yields 1

*Omit cheese for Paleo & DF.

NUTRITION per muffin, yields 12

NUTRITION per ¼ cup, yields 18 servings (~4½ cups)