Sweet Potato & Kale Breakfast Hash

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Nutrition: 340 Calories | 12 g Fat | 42 g Carbs | 10 g Protein

Ingredients:

• 1 cup rolled oats
• 1 cup pumpkin purée
• 2 eggs
• ½ cup milk
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg
• 1 tablespoon maple syrup
• 1 teaspoon baking powder

Directions:

1. Add all ingredients to a bowl.
2. Blend/mix all ingredients until smooth.
3. Heat a skillet over medium heat and lightly coat with oil.
4. Pour batter into small pancakes and cook 2 – 3 minutes each side.

Summary: These substantial pancakes, which are high in fiber and vitamin A from pumpkin, provide a comforting, healthy start to a crisp October morning.

Roasted Cauliflower & Chickpea Bowl

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Nutrition: 420 Calories | 17 g Fat | 54 g Carbs | 15 g Protein

Ingredients:

• 2 cups cauliflower florets
• 1 cup canned chickpeas, rinsed and drained
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• 1 cup cooked farro
• 2 cups spinach
• 2 tablespoons tahini sauce

Directions:

1. Preheat the oven to 400°F.
2. Place the cauliflower florets and dried chickpeas on a large, parchment-lined baking sheet.
3. Drizzle with 2 tablespoons of olive oil and paprika. Toss to combine and spread in an even layer.
4. Roast for 25 – 30 minutes.
5. In a bowl, layer farro, spinach, roasted cauliflower, and chickpeas.
6. Drizzle with tahini sauce before serving.

Summary: Cauliflower and chickpeas offer plant-based protein, fiber, and micronutrients. This grain bowl is hearty and supports digestive health.

Maple Glazed Chicken with Roasted Brussels Sprouts & Wild Rice

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Nutrition: 520 Calories | 18 g Fat | 46 g Carbs | 42 g Protein

Ingredients:

• 2 chicken breasts (~6 oz each)
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• 2 cups Brussels sprouts, halved
• 1 tablespoon olive oil
• 1 cup cooked wild rice

Directions:

1. Preheat the oven to 400°F.
2. Mix maple syrup and Dijon mustard, and brush over chicken breasts. Place on a baking sheet.
3. Toss brussel sprouts with olive oil, and place beside chicken.
4. Bake for 25 – 30 minutes until chicken is cooked through and sprouts are tender. 5. Serve with ½ cup wild rice per serving.

Summary: Lean chicken and fiber-rich wild rice make this meal protein-packed, while Brussels sprouts provide vitamin K and antioxidants, overall a nutrient-dense comfort dinner!

Pumpkin Chocolate Energy Bites

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Nutrition: 245 Calories | 13 g Fat | 24 g Carbs | 8 g Protein

Ingredients:

• 1 cup rolled oats
• ½ cup natural peanut butter
• ⅓ cup canned pumpkin purée
• 3 tablespoons honey or maple syrup
• ¼ teaspoon pumpkin pie spice
• 2 tablespoons dark chocolate chips
• 1 tablespoon chia seeds

Directions:

1. In a large bowl, combine oats, peanut butter, pumpkin purée, honey, and pumpkin pie spice.
2. Stir until the mixture is evenly blended.
3. Fold in the chocolate chips and chia seeds.
4. Roll the mixture into about 16 small, bite-sized balls
5. Place them on a tray and refrigerate for 20 – 30 minutes to firm up.
6. Store in an airtight container in the fridge for up to a week.

Summary: These delicious pumpkin energy bites are a great way to get into the fall spirit while still meeting your health goals. Whether for dessert for an afternoon snack they pack a nutrient dense punch!