Chicken Sausage and Harvest Veggies Sheet Pan

Chicken Sausage + Harvest Veggies Sheet Pan - All the fall feels on one sheet pan. This healthy fall inspired sheet pan recipe includes a sweet maple tahini dressing. Meal-prep, make-ahead, and weeknight friendly. 

Sheet Pans - Without a doubt, the easiest thing to prepare if you fall into the categories of: busy, tired, and bored. Simple as that. All you have to do is cut (or use pre-cut/frozen) your veggies, slice sausage links, and place in the oven until ready to eat. While your meal is cooking, prepare a simple 3 ingredient dressing and that is it! 

To save even more time, you can prepare the veggies and dressing the day before so when you are ready to heat up the oven, simply spread the veggies and protein on the sheet pan and let it cook. Come on people, I am just spoon feeding how easy this meal is to you! Haha

By using seasonal veggies, you don’t necessarily have to worry about flavor as much as seasonal produce are at its peak! 

Meaning, less seasonings = less fuss. For this recipe, I season with little salt (because of the sausage) and use a simple everyday seasoning blend when seasoning the veggies. 

To help round this meal out by incorporating healthy fats, I created a sweet and simple maple tahini dressing that pairs perfectly with the dish! 

So either add this to your lunch meal prep rotation, weeknight dinner option, or keep it in your back pocket when you need to make something last minute - I promise you, you won’t regret it!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Chicken Sausage + Harvest Veggies Sheet Pan - All the fall feels on one sheet pan. This healthy fall inspired sheet pan recipe includes a sweet maple tahini dressing. Meal-prep, make-ahead, and weeknight friendly. 

Ingredients

• 1 red apple, cored and cubed

• 12 oz (1 package) chicken sausage, sliced

• 2-3 medium to large beets, cubed

• ½ red onion, diced into chunks

• 2 large sweet potatoes or 1 small butternut squash, cubed

• 1 head broccoli (or frozen), chopped

• ¼ cup raw pepitas

• Fav seasonings + S|P

Maple Tahini Dressing

• 2 Tbsp Tahini

• 1 tsp pure maple syrup 

• 1 tsp dijon mustard

• S+P

Directions

1. Preheat oven to 400 degrees and line a large baking sheet with parchment paper or generously coat with avocado/coconut oil spray

2. Add sweet potatoes to the sheet pan and toss to coat with oil spray. 

3. Roast for 15 minutes. While sweet potatoes are roasting, prep other veggies/protein. 

4. Remove sweet potatoes from the oven and add the rest of the sheet pan ingredients. Sprinkle seasonings over ingredients, toss to coat, and spread ingredients out in a single layer. 

5. Return to the oven and continue to roast until the veggies are tender, about 25 minutes longer. 

6. While roasting, prepare dressing by simply mixing all ingredients in a small bowl until combined. May need to add 1 Tbsp increments of water to thin dressing until desired consistency. 

7. You can sprinkle pepitas over roasted veggies/protein and return to the oven for an additional 5-10 minutes or sprinkle pepitas after final cooking. Serve with dressing and enjoy! 

Lemon and Coconut Energy Balls

Filled with fiber, plant-based protein, and healthy fats, these are the perfect choice when you need a little pick-me-up snack! They are great to make as a “911 snack” as it only takes 5 minutes to make and uses only 6 ingredients!

I have to be honest - life can be hard and stressful for me at times.

I juggle school, work, this food blog, and my personal life all while searching for grad schools. In everything I do, I strive to be intentional in every moment and hour in my life.For example, if I take a class and pass by the skin of my teeth then what have I gained from the experience? With every new practice, patience and persistence are tested as we don’t always get it right the first time. In the midst of the busy times, I have to continuously remind myself that this is only temporary and that I should be proud of myself for getting this far.

As easy as it sounds to be intentional, you need the energy and willpower to actually do it! That’s why I lean on to these amazing lemon and coconut energy balls. Lemon and coconut is an excellent pairing as they are both sweet and refreshing. This flavor-packed combination is great with the caramel undertones of pitted dates; the creamy texture provided by cashews and almonds is also a big plus!

Cashews, almonds, and dates are magnesium-rich foods that actually boost energy and prevent inflammation. Magnesium is key in creating energy by activating ATP; (adenosine triphosphate) which is an energy carrying molecule found in the cells of your body. Ultimately, when you have an adequate amount of magnesium in your system, your body is primed to function at its peak.

Not only are these lemon and coconut energy balls great for providing energy and preventing inflammation, they’re nutrient and calorically dense. Filled with fiber, plant-based protein, and healthy fats, these are the perfect choice when you need a little pick-me-up snack! They are great to make as a “911 snack” as it only takes 5 minutes to make and uses only 6 ingredients! I recommend making a couple of batches so that you can store half in the fridge for immediate use throughout the week and the other half in the freezer for a later time.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

Filled with fiber, plant-based protein, and healthy fats, these are the perfect choice when you need a little pick-me-up snack! They are great to make as a “911 snack” as it only takes 5 minutes to make and uses only 6 ingredients!

INGREDIENTS

• 1 cup raw cashews

• 1 cup raw almonds

• 1/2 cup coconut flakes

• 1 Tbsp melted coconut oil

• 8 pitted dates

• half one lemon *plus more for preference

• Zest of one whole lemon *plus more for garnish

• Dash pink Himalayan salt

DIRECTIONS

1. Soak dates in warm filtered water for at least 10 minutes

2. After dates have properly soaked, remove dates and set date water aside.

3. Blend all ingredients in a high-speed processor until desired texture. If the consistency seems dry, add a little bit of the reserved date water.

4. Scoop out about 1 tablespoon of the mixture, and form into balls.

5. Roll into your favorite toppings! I like to use lemon zest and coconut flakes.

NOTES

1. These can be stored in an airtight container in the fridge for up to two weeks or in the freezer for up to a month. Make large batches to store snacks ahead of time.

Kale and Pesto Cauliflower Rice

Cauliflower rice is cooked with kale and pesto for a low carb, gluten-free, easy and healthy dish! 

Cauliflower rice has become the new “it” vegetable. Not a day goes by where I don’t see a new cauliflower rice recipe being passed around by all the low-carb, veggie lovers. Even though it may seem like a trend, I am not so sure it will fade away anytime soon. I believe cauliflower rice is here to stay and I am perfectly okay with that! It has become a staple for my dinners as it lowers my carb intake. I also use cauliflower rice when I batch cook since it is so easy to prepare!

So, what’s with the hype for this smelly vegetable? Here are some quick facts about cauliflower:

• Cauliflower ranks one of the highest powerhouse vegetables according to the Centers for the Disease Control and Prevention’s Aggregate Nutrient Density Index (Ranks food based on nutrient content in relation to calorie total.)

• The entire cauliflower (florets, leaves, and stalks) are edible!

• Just one cup of cooked cauliflower can provide 73% of your daily recommended amount of vitamin C.

• Great source of fiber!

Despite knowing how healthy it is to eat cauliflower, the taste sometimes discourages me from eating it. There is just something about the taste of plain cauliflower that my taste buds do not agree with which is why I have created this recipe in such a way that adds zest and boosts the nutritional value. The wonderful thing about cauliflower is that it’s a vegetable that will take on whatever flavor you add. In this cauliflower rice recipe, I have combined it with my quick and easy 5 ingredient pesto sauce. Kale is used to amp up the veggie and fiber intake, and finally, I add lemon to complement the pesto sauce and bring out the savory taste of kale.

You can use cauliflower rice to substitute your typical heavy carb sides. Here, I have made kale and pesto cauliflower rice for dinner along with grilled chicken, roasted cherry tomatoes, and steamed broccoli.

Cauliflower rice is so easy and quick to make that I often prepare it when I batch cook on Sundays!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

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Cauliflower rice is cooked with kale and pesto for a low carb, gluten-free, easy and healthy dish! 

INGREDIENTS

• 1 cauliflower head ((or 16 oz bag frozen cauliflower rice))

• 1 large bunch fresh kale ((stem out))

• 1-3 Tbsp pesto (less or more depending on preference)

• 1 tsp coconut oil

• 1/2 lemon

DIRECTIONS

1. Begin by bringing about ¼ inch of water to a boil in a large frying pan.

2. Add ½ tsp fine sea salt and cauliflower florets* (or frozen cauliflower rice)

3. Cover and steam for about 3-8 minutes until desired tenderness

4. Drain the cauliflower rice and add back to the frying pan with 1 tsp of coconut oil on medium-high heat. Cook for about 5 minutes.

5. Add kale, pesto sauce, and S&P. Stir and cook for about 5-10 minutes until rice is crispy, kale has wilted and rice is fully coated with pesto sauce.

6. Take off heat and garnish with freshly squeezed lemon.

NOTES

*If using fresh cauliflower, cut into florets and then briefly pulse in the food processor until they are the size of grains of rice.

1. This recipe will make four servings. With that in mind, if you would like to use this in meal prep, divide up your protein, roasted cherry tomatoes with avocado oil and basil, and steamed broccoli. 

Mediterranean Grain Bowl + Goat Cheese And Olive Dressing

Classic grain bowl - Mediterranean style! Great recipe for batch cooking. Homemade goat cheese and olive dressing included!

I don't know about you, but I generally have a busy schedule. An everyday schedule looks something like this: wake up at 6:15AM, get ready for work/prepare a smoothie, long commute to work, work all day, chemistry lecture in between, workout, come home, make dinner, study for GRE, work on homework, work on the blog, and go to bed around 11PM. As you can see, there is not much time in my schedule to make a nutritious and filling lunch.

This is where batch cooking (or meal prep) comes into play! Mastering this art has saved me so much time and money. It has helped me to maintain a healthy weight by not eating out as much, especially at work.  I typically batch cook on Sunday's for two hours. Within two hours I will make lunch for four servings, prep for breakfast meals that I want for that week, and chop fruits/vegetables for snacks and dinner sides. If you are just starting on the batch cooking train, grain bowls are the way to go!

Not only are grain bowls easy to put together, they are also aesthetically pleasing. I love seeing all my veggies laid out on top!

You begin by choosing a grain, a form of protein, some greens, and veggies, and finish it off with something extra like a dressing, lime wedges, or avocados. For this recipe, I decided to create a Mediterranean style grain bowl by using couscous, lemon and garlic marinated chicken, tomatoes, cucumbers, and mixed greens. I also created a goat cheese and olive dressing that is simple to make in a mason jar but is even easier if you have a food processor.

Mediterranean cooking has become a popular way of eating as it consists mainly of fruits, vegetables, whole grains, legumes, and healthy fats with lean sources of protein like fish and poultry. This style of cooking is very easy to follow especially when it comes to batch cooking lunches. In this Mediterranean grain bowl recipe, you will need to cook the grain and protein but the rest is all fresh ingredients that are super easy to assemble. What’s even better about grain bowls is that you can add or take away ingredients if you need to! For example, if you want to skip the meat, you can instead toast chickpeas with 1 teaspoon of coconut oil and Italian seasoning in the oven at 425 degrees for about 20 minutes until brown and crispy.

Let us know how you like to prepare your favorite grain bowl! If you tried this recipe, don’t forget to comment and share!

Classic grain bowl - Mediterranean style! Great recipe for batch cooking. Homemade goat cheese and olive dressing included!

INGREDIENTS

• 1 lb boneless skinless chicken breast

• 1 cup cooked couscous

• 1/2 cup black olives

• 3 gloves garlic (peeled and minced)

• 1 whole lemon

• 1 cup cherry tomatoes

• 1/2 small red onion (sliced)

• 1 whole cucumber (sliced)

• 1 large handful of spinach or mixed greens

Goat Cheese & Olive Dressing

• 2 Tbsp apple cider vinegar (more if into vinegar like me!)

• 1 Tbsp dijon mustard

• 1 tsp dried oregano

• 1/4 tsp pink Himalayan sea salt

• 1/4 tsp crushed black pepper

• 4 Tbsp avocado oil (or EVOO)

• 2 Tbsp goat cheese (or feta cheese)

• 3 whole olives

• 1 clove garlic

DIRECTIONS

1. Marinate chicken with minced garlic, juice, and zest of one lemon and S/P for at least 30 minutes. If you have more time, marinating it overnight will create a super juicy chicken!

2. Grill or cook chicken in a skillet for 5-10 minutes per side until chicken reaches an internal temperature of 165 degrees Fahrenheit.

3. While the chicken is cooking, add all dressing ingredients to processor and process until smooth and creamy. If you do not have a processor, finely mince garlic and olives and add to mason jar along with the rest of the ingredients and shake vigorously until desired creamy texture.

4. Assemble!

NOTES

1. This recipe will make four servings. With that in mind, divide up your couscous, chicken, veggies, and dressing in order to create four-grain bowls!