Who is excited for the new Fall Recipe Bundle?! Enjoy the flavors of fall with all things pumpkin, maple, and locally grown produce. All recipes are both gluten and dairy free, and developed with nutritious, wholesome ingredients.

Okay, so fall is finally here, chilly winds and darker nights all around.

This is one of the best times to get back into the kitchen and settle in around the table with warm, nourishing food.

Creating good food for your family does more than fill little tummies. It presents an opportunity to gather and slow down.

But let’s be real. We are busy. Our kids are busy. So these recipes are not only healthy, but totally doable. As a busy mama of three little ones, I hear you. You want family-friendly, yummy and healthy fall recipe ideas. I’ve got your back.

Consider this your shortcut to meal planning in the season ahead. More time to be spent enjoying all the beautiful things fall has to offer, like football games, family hikes, and thanksgiving planning.

fall recipe bundle gluten and dairy free

FALL RECIPE BUNDLE

All of these delicious recipes are both gluten and dairy free in this fall recipe bundle. Why you might ask? For starters, each of these particular food groups are often the cause for chronic inflammation in the body. When we eliminate these foods and allow our bodies to heal, it can provide you with amazing results.

Eliminating dairy and gluten can lead to relief from many challenges, including the following:

  • Eczema, rosacea, adult acne
  • Headaches
  • Digestive complaints
  • Brain fog
  • Lethargy
  • Poor sleep
  • Weight gain

When we remove the foods that can cause low grade inflammation, we fill our plates with more nutrient dense foods which help reduce inflammation. You will see many plant based recipes including in the fall recipe bundle. There is no refined sugar, only natural sweeteners like honey, maple syrup, and coconut sugar.

Here’s a full look at the recipes included:

4 Breakfasts

  • Pumpkin Doughnuts
  • Pressure Cooker Steel Cut Oats
  • Cauliflower Casserole
  • Sweet Potato & Egg Hash

2 Soups

  • Spider Web Pumpkin Soup
  • Carrot White Bean & Tahini Soup

2 Salads

  • Kale & White Bean Caesar Salad
  • Creamy Garlic Kale with Chickpeas & Sweet Potato

4 Mains

  • Bison Pumpkin Chili
  • Slow Cooker Maple Mustard Chicken
  • Sausage & Quinoa Stuffed Acorn Squash
  • Peanut Tempeh with Purple Cabbage Slaw

2 Sides

  • Balsamic Roasted Veggies
  • Brussel Sprouts, Bacon & Brazil Nuts

7 Snacks

  • No Bake Pumpkin Protein Bars
  • Butternut Squash Hummus
  • Pumpkin Spice Fruit Salad
  • Pumpkin Tahini Energy Balls
  • Maple Pumpkin Popcorn
  • Figs & Prosciutto
  • Apple Nachos

1 Beverage

  • Pumpkin Spice Latte

1 Dessert

  • Apple Spice Oatmeal Cookies

 

Ready to grab a copy for yourself? With the Fall Recipe Bundle, you get all of these recipes, a shopping list, and a huge time savings. All for $5.

I received an advanced copy of the new 100 Days of Real Food on a Budget cookbook and I think you are going to love the easy Oatmeal Energy Bites recipe I’m sharing from the new book!

Energy bites are clearly the new snack darling in the grocery store. But they are so expensive! I always say I can make these…and they usually taste better too. (Our Lemon Cashew Energy Bites are still a favorite!) When I got a copy of the newest addition to the 100 Days of Real Food cookbook family, I was super excited to make the Oatmeal Cookie Energy Bites. With just five ingredients, it’s easy to make and less expensive than some other recipes I usually create.

BENEFITS OF THE 100 DAYS OF REAL FOOD ON A BUDGET COOKBOOK

For those of you in my Eat Well, Live Well Facebook group, you have seen me recommend Lisa Leake’s other cookbooks. (see below for a giveaway!) The recipes are easy to follow and created for busy families looking to eat with whole food ingredients. The newest cookbook adds in another element by crafting recipes on a budget. Honestly, I might try to write down all that we eat for a week and see how far off we are.

The budget is more realistic than other books as she details how much the cost is for each particular ingredient, not just “2 tablespoons of cream cheese at $0.75.” However, the pricing does not reflect the “Emily recommended” options like grass-fed beef, pastured-raised chicken and eggs, and nut milks and such. That being said, I think the recipes are a great way to approach meal planning as they are simple, yet flavored with fresh herbs and veggies.

You can also find in the book the following:

  • Seasonal meal plan examples
  • Cost comparison of key ingredients across 8 stores, including Trader Joe’s, Costco, Aldi’s, Walmart and Whole Foods.
  • Recipe chart by dietary need, including gluten-free, dairy-free, peanut-free/nut-free, and vegetarian.
  • Oatmeal energy bites is just one of many great snack recipes, and an awesome Packed Lunch chapter

KIDS CAN MAKE OATMEAL ENERGY BITES

oatmeal-energy-bites-kids

Ok, one of the simplest ways to get your kids to eat a wider variety of things is to include them in the kitchen. All that exposure to new ingredients adds up over time. Both of my boys were home this week so I’ve been tasked with entertaining them. After a day spent at Lego Land, it was time to relax at home. Cooking together serves two purposes, we create a healthy recipe to enjoy, but we also are doing something together. They ask lots of questions and usually end up talking about sports or asking Alexa to play Kids Bop.

They will also get messy in the kitchen. Take a deep breath and let them create. Those oatmeal energy bites were not perfectly shaped, and it’s okay. I’m banking on how many bites they took while making the balls that they like the flavor! Try not to ruin a  moment by stressing about the mess. Clean up can come later. (also, trays are super helpful when baking with kids in the kitchen. and keep wet towels handy too.)

HOW TO MAKE OATMEAL ENERGY BITES

Play around with this recipe and see what you like best. I’ll be making this again with sunflower butter to see if we can add this to our “school-safe” snack list! We also have some kids who prefer cranberries instead of raisins, so that will be another easy swap.

Quick tip~ using a melon scooper is super helpful for making energy bites. Keeps everyone’s hands clean and generally the bites will be even…although sometimes we still get what we call “Daddy size” bites!

oatmeal cookie energy bites kids peanut butter

OATMEAL COOKIE ENERGY BITES
Oatmeal cookie energy bites are an awesome after school snack. Simple to make with pantry ingredients. Swap out the peanut butter for sunbutter and make it nut free.
Author: Lisa Leake
Recipe type: Snack
Cuisine: American
Serves: 18 balls

INGREDIENTS
  • 1½ cups rolled oats
  • ⅔ cup peanut butter
  • ½ cup raisins
  • ¼ cup maple syrup
  • ½ teaspoon cinnamon

OATMEAL COOKIE ENERGY BITES

Oatmeal cookie energy bites are an awesome after school snack. Simple to make with pantry ingredients. Swap out the peanut butter for sunbutter and make it nut free.

Ingredients

  • cups rolled oats
  • cup peanut butter
  • ½ cup raisins
  • ¼ cup maple syrup
  • ½ teaspoon cinnamon

Instructions

  • Play around with this recipe and see what you like best. I’ll be making this again with sunflower butter to see if we can add this to our “school-safe” snack list! We also have some kids who prefer cranberries instead of raisins, so that will be another easy swap.
    Quick tip~ using a melon scooper is super helpful for making energy bites. Keeps everyone’s hands clean and generally the bites will be even…although sometimes we still get what we call “Daddy size” bites!
    oatmeal-energy-bites-homemade
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

100 DAYS OF REAL FOOD COOKBOOK GIVEAWAY!

I actually received an extra copy of the original 100 Days of Real Food cookbook and I already own it! Lucky you, I’m giving it away to a lucky reader AND I want you to have a copy of the new cookbook too! Both books are full of delicious, family-friendly recipes. I do make a fair amount of gluten-free swaps for flours, but otherwise the recipes are great for a wide audience. You can also pop over and order your new copy of the 100 Days of Real Food on a Budget if you already have the first cookbooks!

Updated Sept 2018 **Congrats Ann L. for winning the cookbooks!

Zucchini hummus may be one of the best ways to use up that vegetable that just keeps on giving in the garden. What’s even cooler about this recipe is that it’s a bean-free hummus! We still call it hummus as it has tahini, which is full of calcium and flavor. I’ll share with you all the different ways you can use this hummus in the summer months while zucchini is in season.

I don’t buy any zucchini during the summer and thankfully get my Dad’s extra ones. They have so many they end up juicing them and storing them for winter baked goods. We do the same and preserve some jars of shredded zucchini for our favorite chocolate zucchini muffins. Zucchini hummus is a great savory way to use this veggie, and kids like it too.

HEALTH BENEFITS OF ZUCCHINI HUMMUS

Zucchini is packed with beneficial nutrients including Vitamins C and A, potassiumfolate, and fiber. What’s even better is adding in tahini (from sesame seeds) which contains calcium that is very easy for our bodies to absorb. (yes, even better than dairy!) Ginger helps boost your digestion, and lemon juice increases that Vitamin C even more. Avocado is our heart-healthy fat that will keep your blood sugar in check.

Play around with the recipe to make it as zippy as you like, more garlic is better for the body if you can tolerate the kick! Garlic has anti-viral and anti-bacterial properties and does a body good. If this zucchini hummus is for the adults, add in a little extra garlic and ginger for extra spice!

zucchini hummus summer recipe

HOW TO MAKE ZUCCHINI HUMMUS

ZUCCHINI HUMMUS

Ingredients

  • 1 zucchini peeled and roughly chopped
  • ½ avocado
  • ¼ cup tahini
  • 1 lemon juiced
  • 2 tablespoons olive oil
  • ½ " fresh ginger grated
  • 1 small garlic clove
  • ½ teaspoon sea salt
  • pinch cayenne pepper

Instructions

  • Add all ingredients into a food processor. Blend until smooth, scraping down the sides.
  • Store in the refrigerator in a glass container for up to four days.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

HOW TO USE ZUCCHINI HUMMUS

The easiest way to serve zucchini hummus is as a dip, either with your favorite vegetables, gluten-free crackers or pretzels.

Get more creative and use it as a spread in a sandwich or wrap, using lots of fresh vegetables to boost the nourishment of your lunch.

Ready for more? You can smother some of your favorite summer vegetables with the hummus and roast them! Roasting with any kind of hummus is amazing, and trying to do this with zucchini hummus is another fun way to mix up your usual dinner favorites.

Lastly, add a little extra olive oil and give it a good shake. You’ve got a new salad dressing to spruce up a simple garden salad during the week.

When you try it, leave a note about how you use your zucchini hummus!

DON’T BE SURPRISED WHEN YOUR KIDS ASK FOR SECONDS OF THIS DELICIOUS BROCCOLI PESTO RECIPE!

Pesto is one of my favorite condiments, especially in the spring in summer when fresh basil is available. We just started our basil in the garden and I can’t wait till we can make this broccoli pesto recipe with homegrown herbs. Till then, I’ll be making this pesto on repeat with local broccoli from farmers markets and fresh basil wherever I can find it!

Broccoli pesto is surprising easy to sub in for most pesto recipes. What’s special about this one is that it’s nut-free, which works for so many allergy families. I can serve this and not worry if a visiting friend has a tree nut/peanut/sesame allergy. There is no lack of flavor, even without nuts. Pesto without nuts is also A LOT cheaper as pine nuts are crazy expensive lately.

I am using a grated romano cheese in this recipe. Although I generally eat dairy free, I find a little goat or sheep’s milk cheese is fine for my system. Did you know goat and sheep’s milk is easier to digest than cow’s milk?

BACK TO THE STAR OF THIS RECIPE: BROCCOLI. WHY IS IT SO GOOD FOR US IN BROCCOLI PESTO?

  • Super rich in Vitamin C and Vitamin K.
  • High in sulforaphane. This helps clear out excess hormones in our bodies, especially xenoestrogens that cause cancer.
  • Rich in fiber, which helps reduce cholesterol and helps digestion
  • Contains Omega 3’s…about the same as a flax oil capsule.
  • Contains kaempferol, which has the ability to lessen the impact of allergy-related substances (by lowering the immune system’s production of IgE-antibodies). By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation.(source 1)

Okay, moving on to other important things. How to use pesto, besides on bread? This has been my challenge as bread and I are generally not friends lately. The rest of my family swears this broccoli pesto went well with some fresh bakery bread. Another family tested it out and shared the same sentiment…even from a broccoli hater!!

Broccoli Pesto in Food Processor

Here’s some other ways to pair pesto in your meal planning:

  • Add to scrambed eggs
  • Top grilled chicken
  • Add to a vegetable minestrone soup
  • Use as a condiment in a sandwich instead of mayo or mustard
  • Pair with rice crackers, or the Almond Flour crackers from Simple Mills (LOVE them!)
  • Top an heirloom tomato with pesto for a quick snack

Easy Broccoli Pesto

Broccoli pesto is a delicious dressing or dip any time of day. This recipe is also nut-free.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Dip
Cuisine: American
Keyword: broccoli, pesto

Ingredients

  • 2 cups broccoli florets
  • 1-2 small garlic cloves depending on how spicy you want your pesto!
  • 1 cup lightly packed basil leaves
  • ½ cup grated Romano cheese
  • cup extra virgin olive oil
  • Squeeze of a ¼ lemon
  • Pinch of salt to taste

Instructions

  • Steam the broccoli first using a steamer basket for 6-7 minutes, or until soft but still bright green. Drain well.
  • In a large food processor, add the steamed broccoli, garlic, basil, cheese, and lemon juice. Process until well blended.
  • Pour the olive oil into the pesto in a slow stream until well mixed and desired texture reached.
  • Taste and add salt as needed.
  • Store in the refrigerator. Serve warm or chilled.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

INSTEAD OF MAKING MY KIDS A SMOOTHIE AFTER SCHOOL, I SURPRISED THEM WITH THIS EASY GREEN SMOOTHIE MUFFIN RECIPE!

Muffins are one of those snacks I try to prep at least once a week. I’ve been challenged to make them “school-friendly” which means no almond butter/almond flour/almond milk, which I use all the time. I was excited that this new recipe became a big hit with everyone in the house!

Green smoothies are a staple in our house. Once we got our Blendtec blender ages ago, it opened up my eyes to a new way of getting more vegetables into everyone’s day. Spinach and kale smoothies are a regular thing for all ages in the house. I’ll make some with more citrus for the kids, and heavier on the herbs and proteins for the adults. You can read more about my kid’s favorite green smoothies in this post.

Using your blender is one of the best baking tips I’ve learned in recent months. Dump everything in, blend away, and you’ve got a quick batter ready to go! There’s less clean up, which is always good in my book.

I’m also a huge fan of the silicone baking cups. From all the research I’ve done, I feel they are heat safe and okay for occasional use. Otherwise, you can use unbleached parchment paper cups. Often times, gluten free muffins like these tend to stick in the muffin tins. That’s why the silicone baking cups come in handy. Who wants to spend extra time doing dishes? Not me! Oh, and you can make super cute shapes like these star ones I keep on hand for keeping lunch box goodies organized.

Easy Green Smoothie Muffin Recipe

GREEN SMOOTHIE MUFFIN

I generally would use almond milk when any recipe calls for milk. However, I wanted to send these muffins to school and all of my kids’ classrooms are nut-free. I used our local milk for this recipe, however you can use any plant-based milk and see what you like. I’ll try these green smoothie muffins out some time with oat milk and let you know how it goes. Yes, oat milk is thing! Coconut milk would work great too!

One note about protein powders. These are a great option to bake with, but I like to keep things simple and use an unflavored collagen powder. If you don’t have any, you can shop my favorites from my Amazon shop here, or try a quality vanilla protein powder as a backup option. Protein powders often list 15 ingredients (or more!) so I recommend collagen so your body doesn’t have to work so hard to figure out what’s going on in there. I’ve tested these green smoothie muffins with both unflavored collagen from Vital Proteins, and the Vanilla Coconut Collagen powder from Primal Kitchens. Both are excellent choices.

Green Smoothie muffin recipe blender star

EASY GREEN SMOOTHIE MUFFIN RECIPE

An easy green smoothie muffin is a quick snack for on-the-go and great to pack for a school lunch. Adapted from That Clean Life.
Prep Time: 8 minutes
Cook Time: 25 minutes
Total Time: 33 minutes
Course: Breakfast

Ingredients

  • cups Baby Spinach
  • 2 Ripe Bananas
  • ½ cup Collagen Powder or Protein Powder
  • 2 Pitted Dates
  • ¾ cup Milk Plant/Nut/Seed
  • 2 Eggs
  • 2 cups Oats rolled
  • 1 Tbl Baking Powder
  • Optional mix-ins: ¼ cup mini chocolate chips chopped nuts, dried cherries

Instructions

  • Preheat oven to 350F.
  • Line a muffin tin with 12 silicone baking cups, or unbleached muffin tin liners.
  • In a blender, add the spinach, bananas, collage (or protein powder,) dates, and milk. Blend on high until smooth.
  • Add in the eggs, oats and baking powder. Blend again to create a batter.
  • Carefully stir in any optional mix-ins you like.
  • Fill muffin cups nearly to the top and bake for 22-28 minutes, depending on your oven. They are done when a toothpick comes out clean from the middle.
  • Cool and enjoy. Store in an airtight container in the fridge for up to 4 days, or freezer for two months.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!