I love autumn. It’s a time of year when many of us get the urge to nest and cook, whether for holidays or family gatherings.
It’s also a time when many of us want to get back on track with our nutrition, having let loose over the summer months (ice cream, burgers, beer — you name it).
I’ve come up with a day’s worth of recipes to help get you back in the swing of things while putting some money back into your pocket.
All of these dishes use whole, unprocessed foods and a lot of the ingredients can be found in the bulk foods, freezer, or canned goods sections of your market.
Other items that you’ll need are things you probably have in your pantry already — which can save you a great deal on your food budget.
So slice, dice, enjoy — and remember that it doesn’t have to cost a bundle to eat healthy.
Meal #1: Breakfast
Sweet Quinoa Breakfast Bowl (4-5 servings)
- 3 cups cooked quinoa (about 1 cup dry, cooked according to the package)
- 1/3-1/2 cup raw honey (or maple syrup)
- 1 1/2 cups frozen berries (or any other fruit)
- 1 tbsp. coconut sugar (optional)
- 1/2 tbsp. cinnamon
- pinch of salt
- 1/4-1/2 cup of mix-ins like chopped nuts, seeds, cacao nibs, coconut flakes, etc.
- In a large bowl, mix maple syrup or honey with cooked quinoa.
- Add in cinnamon, salt, coconut sugar, and mix again.
- Fold in your fruit and your choice of mix-ins to the bowl.
- Equally divide the quinoa into containers (about 4 to 5) and top with anything else you like (I normally add some almond butter or more fruit).
Meal #2: Lunch
Kale, Quinoa, and Peanut Tempeh Salad with Maple Tahini Dressing (4-6 servings)
- 1 cup dry quinoa
- 1-2 bunches of kale (depending on how big), washed and cut into bite-size pieces
- 1/2 cup cooked edamame beans
- 1/2 cup baby tomatoes, sautéed
- 1 avocado, diced
- handful of hemp seeds
- 8 ounces of tempeh
- 1/4 tsp. red pepper flakes
- 1 tbsp. sesame oil
- 2 tbsp. creamy peanut with salt
- 2 tbsp. tamari (or soy sauce)
- 2 tbsp. lime juice
- 3 tbsp. maple syrup
Maple Tahini Dressing:
- 1/3 cup tahini
- juice of 1 lemon
- 2 tbsp. maple syrup
- 1 clove garlic, minced
- pinch of salt
- warm water, for consistency
- Cut tempeh into 1-inch chunks and marinate in the peanut sauce (the longer the better).
- Preheat oven to 375°F (190°C).
- Cook quinoa according to the directions on the package.
- Bake the tempeh for around 25-30 minutes.
- While everything is cooking, whisk together the ingredients for the maple tahini dressing.
- In a large bowl, massage the kale with your maple tahini dressing.
- Once everything is cooked, mix together your kale, quinoa, tempeh, edamame beans, tomatoes, hemp seeds, and avocado.
- Add some salt to taste and distribute into even containers (I like topping mine with sauerkraut as well).
Meal #3: Dinner
Sweet Potato Black Bean Chili (4-6 servings)
- 1 large onion, diced
- 3 sweet potatoes, cut into 1-inch chunks
- 2 15 oz. cans of chopped tomatoes
- 1 15 oz. can of black beans, drained and rinsed
- 2 cloves of garlic, minced
- 1 tbsp. oil
- 2 cups vegetable stock
- 2 tsp. ground cumin
- 1 tbsp. chili powder
- 1 tsp. cinnamon
- 1/2 tsp. cayenne pepper
- juice of 1 lime
- pinch of salt and black pepper, to taste
- a handful of fresh cilantro, chopped
- avocado for serving
- In a large pot over medium heat, cook your onions and garlic in 1 tbsp. of oil until soft.
- Add in your spices, salt, and pepper and cook for about 30 seconds.
- Throw in your sweet potato chunks and cook for an additional 2-3 minutes, stirring every so often.
- Next, add in your canned tomatoes and vegetable stock. Bring to a boil, then turn it down to a simmer.
- Toss in your black beans and cook for around 30 minutes (until the chili has thickened and the sweet potatoes are cooked).
- Stir in your chopped cilantro, fresh lime juice, and taste to see if you need more salt, spices, etc.
- Divide equally into containers and top with avocado, more cilantro, cashew cream, etc.
Healthy Peanut Butter Oatmeal Cookies
- 1/2 cup oat flour
- 1/2 cup regular rolled oats
- 1/3 cup + 2 more tbsp. runny peanut butter (or almond butter)
- 2 ripe bananas
- 1/4 cup mini chocolate chips (could use raisins, nuts, dates, etc.)
- 1 tsp. cinnamon
- splash of vanilla
- pinch of salt
- 1/2 tsp. baking powder
- a squeeze of lemon juice to activate the baking powder
- Preheat oven to 350°F (175°C).
- Start by mashing your bananas in a large bowl.
- Pour in your peanut butter and mix together.
- Next, stir in your oats, cinnamon, vanilla, chocolate chips, salt, and baking powder until well combined.
- Lastly stir in just a little bit of lemon juice to help activate the baking powder.
- Bake for around 25-30 minutes until golden brown. Leave to cool before removing.
Hope you enjoy these recipes. Tag me over on Instagram if you end up trying any.
I love to see you all enjoying these recipes and having some fun in the kitchen!
J.J. Beasley is the man behind the Instagram and Facebook account @BeazysBites. He graduated with an undergrad degree in Business Management and International Business. He’s in the process of getting a master’s degree in nutrition and becoming a registered dietitian (while working part-time at a hospital as a nutrition assistant). He wishes to help others pursue a healthier, more sustainable lifestyle, and cannot wait to make his passion into a lifelong career.