Strawberry Fields Salad

This spring salad was featured in Bliss Women Magazine. Their mission is to make women's health and well-being a priority. Check out their website to learn more!

Spring is finally here!

The birds are chirping, the flowers are blooming, and the sunshine lasts longer. I always look forward to the weather becoming warmer and our frozen world coming back to life.  The spring is a gentle reminder that seasons do not last forever and that eventually, flowers will begin to bloom again. How can this reawakening of a flower relate to our story as women? Are you currently stuck in a career that does not allow for growth? Do you want to get your health back on track but don’t know where to start?  Just like a flower emerging from its winter slumber, so can we as women come into a new season of life. It might take some hard work and sacrifice, but with time you will begin to see the fruition of your efforts and fulfillment of your goals.

Not only do flowers bloom but so does spring produce! In-season produce reaps the most nutritional value so look for these fruits and veggies at your local farmer’s market or produce aisle:

Strawberries

Asparagus

Radishes

Peas

Rhubarb

Arugula

Beets

Fava beans

Artichokes

Avocados

Citrus Fruits

Fresh herbs

What better way to incorporate these ingredients than to make a spring salad! Salads are a super-convenient way to get in a couple of servings of vegetables and/or fruit into your diet. Salads can also be fun, colorful and full of great texture.

For this healthy recipe, I have created a vegetarian style salad with most of these spring ingredients that contain healthy fats, protein and complex carbohydrates that will keep you satisfied.

This winning strawberry fields salad is complex in flavor, yet super simple to make. It provides just the right amount of sweetness from the strawberries and honey balsamic vinaigrette, nuttiness from the pecans, creaminess from the avocado and goat cheese, tartness from the green apples, and spiciness from the arugula and radishes.  The honey balsamic vinaigrette pairs beautifully with the contrasting flavors and textures of the salad.

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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This strawberry fields salad will become your new go-to salad for the spring! Made with fresh spring produce and a bright honey balsamic vinaigrette. A vegetarian and gluten-free option! 

INGREDIENTS

• 1 cup pecan halves

• 1 Tbsp coconut sugar

• 1 tsp coconut oil

• 1 cup strawberries (sliced)

• 1 large handful fresh mixed greens

• 1 small handful fresh arugula

• 2 Tbsp goat cheese (crumbled)

• 1 Tbsp fresh mint leaves

• 1/2 cup carrots (shredded)

• 1/2 granny smith apple (sliced)

• 1/4 cup radishes (sliced)

• 1/2 cup fresh snow peas

• 1/2 avocado (sliced

Honey Balsamic Vinaigrette

• 1/2 lemon with zest

• 2 Tbsp balsamic vineger

• 1 Tbsp EVOO

• 1 Tbsp honey

• 1/4 tsp dijon mustard

• salt and pepper to season

DIRECTIONS

1. Preheat oven to 300 degrees.

2. Mix coconut oil and sugar together and add pecans. Toss until thoroughly coated. Place pecans in a single layer on a baking sheet with parchment paper.

3. Cook for 5-10 minutes on one side and then flip them and cook for an additional 5-10 minutes.

4. While the pecans are roasting, whisk together the vinaigrette ingredients until corporated. Give it a test taste. If you like it sweeter, add a touch more honey. If you like more vinegar, add a touch more balsamic.

5. Toss dressing with the salad and top with avocado and coconut sugar roasted pecans.

Classic Healthy Chicken Salad

My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down! 

Make your busy life manageable with this quick and healthy classic chicken salad that is sure to fill you up and save you time and money!When I worked at a spa in West Georgia, I would grab lunch at Chicken Salad Chick and get their amazing chicken salad that was quick and super refreshing. Sometimes, I would indulge and get the not-so-healthy chicken salad options. Nonetheless, everything was amazing and I miss it dearly! Now that I live in Kentucky where unfortunately Chicken Salad Chicken does not exist, I make my own chicken salad at home, saving time and money. With this recipe, all is good in the world!

My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down!There are many ways to prepare chicken salad, but for this recipe, I have found that red onions, carrots, granny smith apples, sunflower seeds, and grapes are the perfect classic combination. As far as seasonings go, I keep it simple but use fresh herbs like dill and smoked paprika which I believe separates my classic chicken salad from the rest!

You can use whatever creamy component you prefer depending on your allergies/preferences. I have tested this recipe with avocados, vegan mayonnaise, and greek yogurt, so you are good on all fronts if you would like to change things up. Additionally, you can either shred the chicken or dice them. I prefer dicing as it saves a little bit of time and I appreciate the texture. Now, onto the recipe!

This recipe makes 4-6 servings and is a good choice if you want to meal prep it for the week. I like to use chicken salad for sandwiches, pairing it with tomato slices, mixed greens, alfalfa sprouts, and pickles on 100% whole grain bread.  You can also add it to a salad or even have it as a snack with crackers!

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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My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down! 

INGREDIENTS

• 1 lb boneless skinless chicken breast

• 1 Tbsp coconut oil

• 1 Tbsp poultry and citrus seasoning

• 1/2 lemon with zest

• 1/2 small red onion (diced)

• 1/2 granny smith apple (diced)

• 1 cup fresh dill (chopped) (less or more depending on preference)

• 2 carrots (shredded)

• 1/4 cup raw sunflower seeds

• 1/2 cup grapes (halved)

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1/2 cup vegan mayonnaise (I use Primal Kitchen or Just Mayo) (or use greek yogurt or ripe avocado)

Garnish

Micro greens, pickles, alfalfa sprouts, mixed greens, slices of tomato

DIRECTIONS

1. Heat 1 Tbsp coconut oil in a skillet over medium-high heat. Prep chicken by seasoning with poultry and citrus seasoning and s&p.

2. Grill chicken on both sides for about 3-5 minutes or until brown and completely cooked through. Remove chicken from skillet; let chicken rest and cool.

3. Add the remainder of the ingredients to a large bowl.

4. Dice chicken after it has cooled (or shred with two forks if you prefer!)

5. Add chicken to large bowl with the rest of the ingredients and mix until fully combined.

6. Store in an airtight container and keep in the fridge for up to one week.

NOTES

1. If you are using avocados in place of mayonnaise, the fridge life will be shorter as avocados brown in the fridge.

2. You can cut down the time to make this salad even faster by using rotisserie chicken instead of grilling chicken as well as purchase pre-shredded carrots instead of shredding by hand.

3. I have recently noticed that Walmart does not carry the organic poultry and citrus seasoning anymore so I have used this brand instead.

Avocado Deviled Eggs

Made with avocado instead of mayonnaise, these healthy avocado deviled eggs are just as creamy and delicious without the guilt.

They’re perfect for Easter or for an upgraded snack. Sprinkle with chives or dill and smoked paprika for garnish!

Growing up as a child, my mother would make deviled eggs for every occasion; Christmas, Easter, you name it! But since I live in a different state from her, it looks like it's up to me to continue the tradition in my home! This recipe will be similar to my mother’s recipe but tweaked so it’s healthier for you.

Eggs can get a bad reputation with the fat content but eggs actually contain healthy fats that are essential to overall health. Eggs are also a great source of protein as one whole egg contains six grams of protein. They are great from a culinary standpoint to help emulsify sauces or dressings and important in baking to add structure, leavening, and to enhance flavor.  

Speaking of healthy fats, a great whole food alternative to mayonnaise is using avocado instead! An avocado provides just a quarter of the calories mayo does along with healthy fats, fiber, and important vitamins like folate and Vitamin C.

Since I absolutely love deviled eggs, I thought I would kick up the game a little bit. You can completely omit this part (why would you!?) but these eggs are beet-dyed! Dying the eggs are merely for presentation. The beet dying process does not affect flavor at all! If you would like to give your eggs this pretty color, check out the Created by Diane blog post on beet dying. I followed her foolproof method but used the juice from my Refrigerator Pickled Beets recipe instead, to cut out some steps.

Enjoy these not so devilish eggs as a quick protein snack or as an appetizer to share this Easter holiday, picnic or barbecue.

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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Made with avocado instead of mayonnaise, these healthy avocado deviled eggs are just as creamy and delicious without the guilt.

INGREDIENTS

• 1 dozen, 12 fresh eggs

• 1 large ripe avocado

• 2 Tbsp minced sweet pickles (bread and butter pickles or gherkins)

• 2 Tbsp dijon mustard

• 1/2 tsp celery salt

• 1/4 tsp garlic powder

Garnish

smoked paprika, chives or fresh dill

DIRECTIONS

1. To hard boil the eggs: Place 12 eggs in a large saucepan with cold water until eggs are fully covered. Set the oven on medium heat and let the water boil gradually (this prevents the eggs from cracking if set on high). Once boiling, cover with a lid and sit on the back burner for about 11-13 min (depending on the size of your egg). When the eggs are cooked, immediately transfer eggs to an ice cold water bath to stop the cooking process. Gently crack shells to remove the egg.

2. To beet dye eggs: Place de-shelled eggs in a large ziploc bag and place bag in a bowl to keep the ziploc bag upright. Pour beet juice from (pickled beets recipe) and dilute with water until all eggs are covered. (or use beet mixture from (Created by Diane). Place in fridge for at least 1 hour. Rinse the beet juice off the eggs using a strainer and pat dry

3. Slice eggs in half and remove eggs yolks saving 4 egg yolks (8 halves) and add to a bowl. Discard or keep remaining yolks for another dish.

4. For this filling: add avocado, pickles, dijon mustard and seasonings to the bowl with yolks and mash until fully incorporated. Adjust seasonings to taste. It is best to use the back of a fork for easy mashing.

5. To serve: place filling in a ziploc bag and cut one corner to squeeze the filling into the hollowed part of the egg. Sprinkle with smoked paprika and top with chopped fresh chives or dill.

6. Store in an airtight container for up to 1 week and enjoy!

NOTES

1. The egg and avocado mixture should fill exactly 24 halved eggs but just in case you might have used a small avocado, add more egg yolk to the mixture to ensure you have enough filling for 24 halved eggs. 

Carrot Cake Pancakes with Cinnamon Cashew Cream Cheese

A healthy take on the classic carrot cake, made into pancakes that are sure to please everyone! I pair it with an irresistible cinnamon cashew cream cheese that you can’t help but lick right out of the bowl! Best of all, these pancakes are oil-free, gluten-free, and entirely vegan.

Carrot cake has got to be in my top 5 favorite cakes.

From the spices of cinnamon and nutmeg to the textures of walnuts and carrots, there is nothing that will stand in the way of me and carrot cake.

Nothing.

That is why I have decided to try and incorporate carrot cake into my life in an innovative and healthy way. Now that I’m getting older, I am more aware of how many sticks of butter it takes to achieve the perfect taste of carrot cake. After experimenting, I have found a way to not only indulge my desires completely guilt-free but to also do it for breakfast.

You’ll need a few key ingredients for that classic carrot cake taste, such as carrots, of course! I prefer starting with fresh carrots so I can medium grate them to get more of a crunchy texture, but if you prefer to have a well-blended batter then you can finely grate your carrots or put them in a processor. Be sure to pat your grated carrots with paper towels or a kitchen towel to absorb excess liquid so it doesn’t make your batter too liquidy.

Another key ingredient is the spices. Now, you can go about this either two ways: You can mix a ratio of cinnamon, ginger, and nutmeg, or you can simply use a pumpkin pie spice mix. Both seem equal in flavor, I just had leftover pumpkin pie spice from the fall days and I basically use it in all my pancake batters!

Prepping for the pancake batter is a breeze. Just add your dry ingredients to your wet ingredients and then use a spatula to fold in the walnuts and grated carrots. It is important that you let your batter rest for at least 10 minutes so that the starch molecules in the flour can absorb the liquid in the batter. This causes them to swell and gives the batter a thicker, more viscous consistency. This allows time for the air bubbles to slowly work their way out.

Now, onto my favorite part… The cinnamon cashew cream cheese! It really takes the cake in this recipe (no pun intended)! The cashew cream cheese tastes almost like confectioners sugar to me. It has the perfect amount of sweetness thanks to the pure maple syrup. It’s so addicting that I will literally make an extra batch of this and sneak it in the fridge to take a spoonful (or three) out of the jar when I need to satisfy my sweet tooth!

*Updated - You can make this recipe into waffles! (notes below)

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!

Vegan, gluten free and oil free take on a classic carrot cake pancake that is sure to please everyone! Paired with an irresistible cinnamon cashew cream cheese that you can’t help but lick right out of the bowl!  

INGREDIENTS

Carrot Cake Pancakes

• 1/2 cup chopped raw walnuts

• 1 cup (loosely packed) shredded carrots ((2 medium carrots))

• 1 cup non dairy milk ((I used unsweetened almond milk))

• 1 tsp baking powder

• 1/2 tsp baking soda

• 2 tsp pumpkin pie spice mix or (2 tsp cinnamon, 1/2 tsp ginger and 1/4 tsp ground nutmeg)

• 1/4 cup applesauce unsweetened

• 1 tsp vanilla extract

• 1/2 cup almond flour (not almond meal)

• 1 cup GF baking flour

• 1 Tbsp sweetener of choice (I used pure maple syrup)

• Dash of salt

Cinnamon Cashew Cream Cheese

• 3/4 cup raw cashews drained (soaked overnight with warm water)

• 1 1/2 Tbsp pure maple syrup

• 1/4 cup non dairy milk (I used unsweetened almond milk)

• squeeze of small lemon wedge

• 1/2 tsp cinnamon

DIRECTIONS

1. To prepare the batter, in a medium bowl, add both flours, baking powder, baking soda, spices, and a dash of salt. In a separate bowl, add applesauce, milk, vanilla, and sweetener and mix until combined. Add your dry ingredients to your liquid ingredients and mix until combined.

2. Gently fold in the walnuts and carrots and let the batter sit for at least 10 minutes.

3. Lightly coat your skillet with vegan butter or coconut oil over medium heat. When the skillet is hot, add about ¼ cup of the pancake mixture to the pan. Cook for 2-3 min or until the bottom of the pancake is brown and bubbles have formed on the outside. Flip and cook for 2-3 min or until brown and fully cooked through.

4. While pancakes are cooking, add cashews, maple syrup, milk, lemon and cinnamon to a processor and pulse on high for about 4 minutes or until mixture is smooth and creamy in texture. Add additional maple syrup for a sweeter taste.

5. Layer pancakes with cream cheese and top with walnuts and maple syrup!

• Make sure to grease your skillet in between batches as well as to keep a consistent strain of heat. If you let your skillet get too hot, then the pancakes will be crispy and brown on the outside but mushy and raw on the inside.

• Since the pancakes are vegan, an egg is not present, so let your batter rest is key to get that perfect fluffy texture.

• If you are short on time, you can actually boil the cashews! Just cover cashews with water in a small saucepan and boil over medium-high heat. As soon as the water boils, turn the oven off and let the cashews sit in the saucepan covered for 1 hour.

NOTES

1. Ingredients trusted brands: GF Baking Flour, Almond Flour, and Pumpkin Pie Spice

2. Can be easily made into waffles! If eggs are not an issue, I would recommend substituting applesauce for 1 egg and omitting almond flour.

Sweet Potato Hash Breakfast Skillet

This breakfast skillet with andouille sausage and eggs is a filling, savory, healthy meal for any time of day!

Breakfast skillets are my go-to when I’m looking for an easy, early morning meal (or for any time of the day -- I’m a fan of breakfast for dinner!). In this recipe, I use a sweet potato hash that creates a flexible foundation for a breakfast skillet that you can customize to your liking. Whether you need to plan an unexpected breakfast brunch, or just want an easy no-fuss meal, this recipe caters to you! Ingredients in this recipe can easily be changed out with your favorite veggies. Sometimes, I’ll resort to this recipe when I want to clear out my fridge and use leftover ingredients. So, let’s get to cooking!

My sweet potato hash breakfast skillet recipe only takes 30 minutes to make and requires just one skillet with any produce, protein, and eggs you have left in the fridge. At the end of the week, I typically have about a small bunch of fresh spinach left in the bag, ½ of an onion in a sandwich bag lodged in the back of the fridge, as well as stocked grated sweet potato in the freezer.

I start out by cooking the onions and garlic in the skillet to provide a base flavor for the skillet to build upon before adding peppers and protein. In this case, I used green and red peppers and andouille sausage. Once the peppers and sausage have been cooked, I remove them from the skillet so that I can cook the sweet potatoes next. I season the sweet potatoes to perfection then add the cooked ingredients back on top. This is when I add a handful of spinach and mix everything together. Create cute little nest pockets for how many eggs you would like and then pop the skillet in the oven for the final bake.

Serve up one egg per person along with a healthy helping of the sweet potato mixture. Since this recipe is flexible, you can garnish it however you want. For example, sometimes I want a more “Southwestern” flavor with a kick. In that case, I would top the skillet with cilantro, avocado slices, cotija cheese, salsa, and hot sauce! Remember, this skillet recipe caters to your needs! ;)

You can also serve this up with a side of toast or on a bed of mixed greens to make sure you get all of the delicious egg yolk!

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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This breakfast skillet with andouille sausage and eggs is a filling, savory, healthy meal for any time of day!

INGREDIENTS

• 4-6 fresh eggs

• 1 large sweet potato (peeled and chopped into small cubes or grated)

• 1 green pepper chopped

• 1 red pepper chopped

• 1/2 cup onion diced

• 2 cloves garlic minced

• 1 cup packed fresh baby spinach

• 8 oz andouille chicken sausage (Applegate)

• 1 Tbsp coconut oil, plus more for cooking

• 1/2 tsp smoked paprika

• 1/2 tsp cumin

• 1/4 tsp salt

• 1/4 tsp black pepper

• 1 small handful parsley (garnish)

DIRECTIONS

1. Preheat oven to 400 degrees.

2. Add 1 Tbsp coconut oil to a cast iron skillet over medium-high heat. Once hot, add onions and let cook for 2-3 min until softened.

3. Add peppers and garlic and cook for 3-5 min until softened.

4. Set veggies to the side and cook sausage or protein until 5-7 min or until brown and crispy. (If using raw meat, cook until brown and cooked through).

5. Set protein aside and drizzle more oil in the skillet if necessary. Add sweet potatoes and spices and toss until combined. Cook until the potatoes are soft and crispy on the outside, about 5-10 min.

6. Add cooked veggies and protein back in the skillet along with spinach and cook until spinach has wilted.

7. Create a well in the hash mixture for 4-6 eggs.

8. Crack an egg into each well and bake in the oven, just until eggs are set. Check for doneness after 5 min.

9. Garnish with parsley and top with your favorite toppings like avocado, hot sauce, salsa, or goat cheese.