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! 

Smoked Sardine Toast with Radicchio Salad and Pickled Onions

Smoked Sardine Toast with Radicchio Salad and Pickled Onions - Heart-healthy toast that is great for #toasttuesday, lunch, or as an appetizer!

Not going to lie, this was my first sardine recipe on the blog as well as my first sardine recipe creation to date! I’m not quite sure why it has taken me until now because I love all things fish! The only thing I can come up with is that I think it’s the most underrated fish in the nutrition world and because it’s not the most photogenic thing to shoot. But...that’s just me!

But if you are hesitant about sardines or automatically thinking of another fish to sub out for this recipe, don’t do it! 

Flavor-wise - go with smoked sardines as it’s reminiscent of smoked salmon. Hello, bagel and lox or my everything bagel and lox socca pizza! 

Health-wise - Heart-healthy benefits including omega-3 fatty acids, vitamin B-12, vitamin D, calcium, and minerals like iron, zinc, potassium, and magnesium.

Want to know more about sardines!? Check out my fellow FNTP gal pal and creator of #sardineweek, Kendall McKinven IG page on all things sardines! 

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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Smoked Sardine Toast with Radicchio Salad and Pickled Onions - Heart-healthy toast that is great for #toasttuesday, lunch, or as an appetizer!

Ingredients

Toast

• 2 slices of sourdough bread or bread of choice

Spread

• ¼ cup Goat cheese, plain greek yogurt, or dairy/non-dairy spread of choice

Radicchio Salad

• ½ head of radicchio (finely chopped)

• 5 radishes (thinly sliced)

• 1 English cucumber (thinly sliced)

• 5-10 olives (sliced in half)

• ¼ cup extra virgin olive oil

• 3 garlic cloves (minced or sliced)

• 1 tsp (or more) red hot chili flakes

• S&P

Pickled Onions

• ½ red onion (thinly sliced)

• ½ cup apple cider vinegar (with the mother)

• 1 tsp fine sea salt

• ½ Tbsp pure maple syrup (or another sweetener)

• Filtered water

1 can smoked sardine filets of choice (wild-caught & sustainable)

Garnish

• Lemon juice, sea salt flakes, fresh dill, extra virgin olive oil, capers, chili flakes

Directions

1. In a 16 oz mason jar, place thinly sliced onions in a 16 oz mason jar or jar of choice. Add apple cider vinegar, sea salt, and sweetener of choice. Fill to the top with filtered water. Screw on the lid and shake vigorously to combine all ingredients. Make sure the onions are evenly coated with the vinegar mixture. Let the onions marinate for 30 minutes.

2. In a medium bowl, add chopped radicchio and sliced radishes, cucumbers, and olives. In a small saucepan, heat oil on low-medium heat and add garlic. About halfway when the garlic is turning brown, sprinkle chili flakes. Once the garlic and chili flakes are aromatic, turn the heat off. Let the oil mixture cool before tossing it into the salad until fully coated. Season with S&P. 

3. To assemble your smoked sardine toast: toast 2 slices of sourdough bread, spread dairy/nondairy mixture, top with radicchio salad mixture, pickled onions, 2-3 sardine filets per toast and garnish with desired toppings. Enjoy! 

4. **For the pickled onions - Refrigerate in a sealed container for up to two weeks. Great as a garnish on tacos, eggs, or making more smoked sardine toasts! 

5. **You will have leftover radicchio salad which is great as a side dish, turn into a meal by adding a fish of choice, or making more smoked sardine toasts! 

INGREDIENTS/KITCHEN TOOLS USED FOR THIS RECIPE:

Smoked sardine filets, mandolin (vegetable) slicer, 16 oz mason jar

Beef Bulgogi Bowls

Beef Bulgogi Bowls - A simple and nutritious low carb/high protein lunch meal prep! 

Originally, I created this recipe for Emily Schromm’s April edition of Empress but since most of my followers want more meal prep recipes, you are getting this recipe, too! 

If you are wanting something quick and easy to make on your #sundaymealprep days, then look no further! For this recipe, you are simply creating a marinade with ingredients that most would have in their pantry and allow your protein to marinate as you assemble the add-ins for your bowl!

If you notice in the add-in ingredients, there is hardly any prep to this meal! For example, I like to use pre-washed organic spinach, this brand kimchi, and frozen cauliflower rice! That’s pretty much it!

Now, let’s get to the recipe!

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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Beef Bulgogi Bowls - A simple and nutritious low carb/high protein lunch meal prep! 

Ingredients

Marinade

• 1.5 lb flank steak (can sub skirt or sirloin steak)

• ½ pear 

• ¼ cup coconut aminos

• 3 cloves garlic

• 1 Tbsp fresh ginger knob

• 1 Tbsp toasted sesame seed oil

• 1 tsp liquid smoke

Add-ins

• 2 heaping cups spinach

• 1 cup carrots (chopped)

For assembling the bowls

• 3 cups cauliflower rice

• 1 cup kimchi

• 4 fried free-range eggs

• Green onions

• Sesame seeds

Directions

1. In a blender or processor, add the pear, coconut aminos, garlic, ginger, oil, and liquid smoke. Add blended ingredients to a large bowl. *If you do not have a blender, finely chop pear, garlic, and ginger and whisk all marinade ingredients in a large bowl. 

2. Add the sliced beef to the bowl with the marinade and toss to combine. Cover and refrigerate the beef for a minimum of two hours and up to overnight.

3. When you are ready to cook the steak, heat 1 Tbsp oil in a skillet over medium heat. Add the beef strips and chopped carrots into the skillet. Pour in any remaining marinade also. Cook the beef and carrots, stirring occasionally until all of the marinade juices thicken and begin to caramelize. The beef will be coated with the sauce and will absorb all of the sauce flavors. 

4. Cook for about 10-15 minutes or once the sauce has cooked down enough so it is just coating the meat pieces and the carrots are soft. For the last five minutes, add the spinach.

5. Assemble the bowls: Divide the rice among four serving bowls and top it with the beef bulgogi. Top each bowl with a fried egg (optional), a portion of kimchi, and garnish with green onions and sesame seeds. 

Notes

• If you are strictly paleo, you can sub out the sesame seed oil for avocado oil. 

• This recipe is great for meal prep - if you are wanting to add an egg to your meal, simply fry an egg in the morning or boil an egg beforehand for an easier way to pack your lunch!

Creamy Coconut Lime Chicken Thighs

Creamy coconut lime chicken thighs - 30 minute, one pan meal that is perfect for meal preps or for a quick dinner! Dairy-free, gluten-free, and paleo-friendly.

Do you ever get tired of cooking chicken the same way over and over again? I would think even someone who develops new recipes every day can fall guilty to this routine.

To get me out of this rut, I often turn to Thai cuisine. One of my favorite thai dishes is Tom Kha Gai soup. If you’ve had this traditional thai soup then you know the flavors of coconut and lime are at the forefront. I’ve taken those components of Tom Kha Gai soup and incorporated it with chicken. So, there you have it -- a delicious Thai-inspired chicken recipe that pairs well with cauliflower rice or sprouted brown basmati rice and broccoli for lunch or dinner!

You may have noticed that the sauce color isn’t the prettiest but you shouldn’t be discouraged because we are focused on flavor over appearance. I’ve followed recipes similar to this one but they skip the best part which is thoroughly developing flavors in the cast iron. Don’t wipe away those brown bits after browning your chicken! That is the best part, I’m telling you!

My friends describe this recipe perfectly - it’s reminiscent of a good southern meal but with flavors of something exotic. I think that’s a perfect description because I wanted to create a recipe that is wholesome and hearty but with more depth. You can bring these spicy, floral, and fragrant flavors to your table easily using curry powder, ginger, and cilantro.

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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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INGREDIENTS

• 1 lb skinless boneless chicken thighs

• Salt, pepper, yellow curry powder to season

SAUCE

• 1 can unsweetened coconut milk

• 1 red pepper (diced)

• 4 cloves garlic (minced)

• ½ tsp salt

• 1 small knob fresh ginger (minced)

• 1 lime (juice)

• 1 Tbsp arrowroot flour + mixed in with 1 Tbsp water

GARNISH

Fresh cilantro, green onions, lime wedges

DIRECTIONS

1. Heat 1 Tbsp oil in a cast iron skillet over medium high heat.

2. While your pan is getting hot, generously season chicken thighs on both sides with salt, pepper, and yellow curry powder.

3. Add the chicken thighs to the skillet and sear for 5-7 minutes. Remove the chicken from the skillet and set aside on a plate. The chicken doesn’t need to be fully cooked at this point - we will be returning it back to the skillet shortly.

4. Turn the heat down to medium and add more oil to the pan. Add garlic to the pan and saute for 2-3 minutes. Add chopped peppers. Make sure to scrape the brown bits into the garlic and pepper mixture.

5. Once peppers start to sweat, add coconut milk, salt, fresh ginger, and lime. Bring to a boil then add the arrowroot flour + water mixture. Once your mixture has thickened, place chicken thighs back into the pan.

6. Cook for 10-15 minutes on medium heat or until your chicken thighs have reached an internal temperature of 165 degrees Fahrenheit.

7. Garnish with cilantro, green onions, and lime. Serve over brown or cauliflower rice.

NOTES

1. If meal prepping for 4 servings, cook 4 servings of brown or cauliflower rice and one broccoli head.

2. Some coconut milk brands can provide different consistencies. I prefer using Thai Kitchen.

3. Feel free to spice up the recipe with chili oil or fresh chilies!

Chicken Shawarma Bowl

Chicken Shawarma Bowls - Bursting with flavor, fresh and full of color!The fascination for chicken shawarma started fairly recently. I put sole blame on this cute Mediterranean restaurant, Cafe Arazu, located a little too close to my work, lol.

This type of chicken shawarma is very different than what I’m typically used to but is still amazing in its own way. The classic way of cooking shawarma is to mount large marinated chicken chunks onto a large rotating skewer. The chicken then slowly roasts against a gas burning grill. The restaurant that I typically go to for lunch does it differently by marinating the chicken in a wonderful blend of cumin and turmeric. They finish it off by grilling the chicken.

If you haven’t figured it out yet, grilling is the exact route I’m going as well! While it would be nice to have a rotating meat skewer with a gas burning grill at my house, it’s not ideal or practical!

Now you can prepare just the chicken shawarma and add them to wraps or just as appetizers with a nice aioli sauce, but what I have found to be my favorite is to put everything in a bowl. Bowls are an easy way to load up on veggies while adding a grain and protein to keep you full and nourished.

The ingredients that I added to my bowl can be interchanged depending on your preference so have fun with it! I paired a quick and easy tomato salad to go along with the chicken. You can find the ingredients for the salad below. I also added some roasted sweet potatoes which I seasoned with smoked paprika, garlic, and oregano.

Being an advocate of meal prepping, this recipe has been in my lunch meal prep for three weeks straight! (Okay, mainly for recipe testing but hey, I cannot complain!) And I could go on and on about this recipe but the biggest thing I love about it are the flavors! Every part is bursting with flavor that you can’t help but want more!

Not pictured: asparagus (for the meal prep picture)

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!

Bursting with flavor, fresh and full of color! Gluten free, dairy free and meal prep option!

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ingredients

Chicken Shawarma Marinade

• 1 lb boneless chicken breast

• 1 lemon

• 3 cloves garlic (minced)

• 1 tsp turmeric

• 1 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp black pepper

• 1/2 tsp salt (more for seasoning chicken)

• 2-4 tbsp EVOO

Sweet potatoes

• 2 medium sweet potatoes (diced)

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp oregano

• 2 tbsp EVOO

Tomato salad

• 1 small cucumber

• 1 pint cherry tomatoes

• 1/2 red onion

• 1 small bunch of parsley

• 1 tbsp pure maple syrup

• 2 tbsp apple cider vinegar

• 1 tbsp EVOO

• S&P to season

Garnishes

1 small bunch parsley, lemon wedges, feta, goat cheese, tahini, aioli

Other ingredients

Veggies of choice, 2 cups cooked quinoa

instructions

1. Season chicken with salt and pepper on both sides and add to a Ziploc bag. Combine the seasonings, oil, and lemon juice to chicken and marinate in the fridge for at least 2 hours or overnight preferably.

2. While your chicken is marinating, prepare the sides by starting with quinoa first. Cook quinoa in a rice cooker or stove top as directed.

3. Preheat oven to 425 degrees. To a small bowl, add diced sweet potatoes, seasonings and oil. Toss with tongs until sweet potatoes are fully covered in oil and seasonings. On a parchment lined large sheet pan, place sweet potatoes on a single layer. You should have room to add the asparagus but make sure that the veggies are not too crowded and on a single layer.

4. Cook veggies for 20-25 minutes, flip veggies, and cook for 10-15 minutes or until nice and crispy. (if you are cooking with asparagus and not broccoli, you may need to take the asparagus out after the first flip)

5. Prepare the cherry tomato salad by dicing all veggies and adding to a small bowl. Add the vinegar, maple syrup, chopped parsley, and oil and toss until combined. Add salt and pepper and season to desired taste. I like this with more vinegar so I usually add another tbsp of ACV or a squeeze of a lemon wedge.

6. When you are ready to cook the chicken, heat a medium skillet on medium high heat with oil. For a faster cooking time, dice chicken then add to the heated skillet and cook 3-4 minutes per side. You should have some marinade left over in the bag, I like to add that to the skillet so the chicken is covered in the sauce (the flavors are amazing!)

7. After the chicken is cooked through, prepare your bowls or meal prep containers by adding the mixed greens first, then cooked quinoa. Add your veggies such sweet potatoes, asparagus, etc. Then, add your tomato salad, chicken, and top with a lemon wedge and parsley.