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14 Jan

This sweet and spicy Slow-Cooker Pumpkin Chili is a gameday winner and all-around crowd pleaser!

You heard that right, Slow-cooker Pumpkin Chili

Note this recipe has been updated to include Instant Pot directions. 

There are about as many opinions about how chili is supposed to be made as there are hairs on your head. Some like it hot, some not. Some like beans, some prefer to leave them out. I, personally, like my chili really thick and meaty. I like the flavors to be complex with a little heat but not so much that I can’t feel my tongue. I also like it to be convenient and I love having leftovers for the next day – which if there is anything we can all agree upon when it comes to chili it’s probably those last two things – convenience and leftovers.

This Slow-cooker Pumpkin Chili is all that and more. What makes it particularly amazing is that you get to hide extra vegetables in it. In addition to the usual tomatoes, onions, peppers, and garlic there’s pumpkin – a great source of vitamin A, fiber and some healthy carbohydrates. Anytime I can hide extra vegetables in a dish I’m #winning at this mom thing. 

My kids beg for this stuff because it’s only slightly spicy and the pumpkin makes it naturally sweet. It also packs well in a preheated thermos to send in their lunch boxes.

A white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions.A white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions.

A Whole30 lifesaver

In the past, whenever I did a Whole30 I would make a double batch of this chili because I tended to get really hungry (like man-sized appetite hungry) in the first week or two and I found that nothing beats that hunger like a big bowl of meaty chili made with grass-fed ground beef and topped with creamy avocado. And it freezes beautifully so I would portion it out into pint-sized mason jars and freeze for future meals when I needed something Whole30-friendly and everyone else wanted homemade pizza.

A white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions and a spoon in the bowl ready to eat.A white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions and a spoon in the bowl ready to eat.

Weekday, gameday, whatever day

Three nearly indisputable things about slow-cookers and chili:

  1. Slow-cooker meals are perfect for weekdays because there are few things better than walking in the door after a long day at work to a hot meal waiting. Just add a salad and you’re set!
  2. Weekends are great for slow-cooking when you want to get out and play and have a meal to come home to. I’m famous for getting up super early on powder days to get something in the slow-cooker so we can ski all day without having to worry about making dinner. I’ll do whatever it takes to get in one more run.
  3. Chili and football are pretty much synonymous from what I hear (I am not a football fan whatsoever. Not even a little.) But I love a good tailgating party and chilly fall days and holding a bowl of warm and spicy chili up to my half-frozen face and taking a deep breath – inhaling the sweet smell of cinnamon, the spicy chili powder and the fresh lime and cilantro this Slow-cooker Pumpkin Chili has to offer.

Slow-cooker Pumpkin Chili is one of those foods that makes you want to just crawl into the bowl. Make you all warm and cozy on a blustery day!

Close up/side angle view of a white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions. There is a spoon in the bowl so it's obviously time to eat!Close up/side angle view of a white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions. There is a spoon in the bowl so it's obviously time to eat!

Bonus: It’s Paleo, Dairy-free, Gluten-free, Whole30-friendly and even better as leftovers so consider making a double batch and freezing some for a later meal.

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Let’s Get Cookin’

Slow-Cooker Pumpkin Chili

This hearty beanless chili is a crowd-pleaser and it just happens to also be Whole30-friendly! The pumpkin adds a touch of sweetness, fiber, and vitamin A and it’s a great way to sneak more veggies into your diet.

  • Author: The Real Food Dietitians
  • Prep Time: 15 mins
  • Cook Time: 6 hours
  • Total Time: 6 hours 15 mins
  • Yield: 6 1x
  • Cuisine: Whole30, Paleo, Dairy-Free

Ingredients

  • 1 Tbsp cooking fat of choice (avocado oil, olive oil or ghee)
  • 2 cups chopped yellow onion (about 1 large onion)
  • 1 medium green bell pepper, diced
  • 6 cloves garlic, minced
  • 1 ½ pounds grass-fed ground beef or bison
  • 1 28-oz can diced tomatoes
  • ½ 6-oz. can tomato paste
  • 1 14-oz. can pumpkin puree
  • ½1 cup chicken broth or water* (homemade or store-bought) 
  • 2 ½ tsp. dried oregano
  • 2 Tbsp. chili powder (plus more to taste)
  • ¾ tsp. ground cinnamon
  • 2 tsp. ground cumin
  • 1 tsp. sea salt
  • ½ tsp black pepper
  • Optional: ¼ ½ tsp of cayenne (for heat)

Suggested Toppings: Diced avocado, fresh cilantro, sliced green onions, lime wedges, hot sauce, sour cream and/or shredded cheese (omit dairy for Whole30)

Instructions

Slow Cooker Directions:

  1. Heat a large pot or Dutch oven over medium-high heat. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
  2. Add the garlic and cook an additional 30 seconds or until fragrant.
  3. Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
  4. Transfer meat mixture to the slow cooker.
  5. Add remaining ingredients (diced tomatoes through black pepper) and stir. See note below about using more broth with this option. 
  6. Set heat to LOW and cook for 6-7 hours or on HIGH for 3-4 hours. Serve with desired toppings.

Instant Pot Directions: 

  1. Select ‘Saute’ on the Instant Pot. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
  2. Add the garlic and cook an additional 30 seconds or until fragrant.
  3. Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
  4. Add remaining ingredients (diced tomatoes through black pepper) and stir.
  5. Stir, lock lid into place and set vent valve to ‘Sealing’ position.
  6. Select ‘Manual’ or ‘High Pressure’ setting and cook for 12 minutes. Allow for 10-15 minutes of natural pressure release before flipping the steam release valve to release the remaining steam.
  7. Taste and season with salt and pepper, to taste.
  8. Serve with additional toppings, as desired.

Notes

*Increase broth to 1 – 1½ cups if using the Instant Pot. If you like your chili thick, we suggest starting with 1 cup and adding more if you get an ‘overheat’ or ‘burn’ error on your Instant Pot during cooking. 

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 328
  • Sugar: 10g
  • Sodium: 511mg
  • Fat: 14g
  • Carbohydrates: 23g
  • Fiber: 6g
  • Protein: 26g

How do you like your chili? Spicy? With beans? From a can? (Kidding!) Tell us about in the comments below and get the conversation started

Pin now and make it later!


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.


Credit: Source link

19 Dec

Need a last-minute appetizer that’s more than just cheese and crackers? Try these easy one-skillet Sweet and Sour Meatballs!

‘Tis the season for parties, parties, and more parties.

But it’s also the season for easy meals, so these Sweet and Sour Meatballs do double-duty as both a weeknight dinner or a hearty party appetizer. They can easily be made up to three days in advance and reheated prior to serving. Try popping them into a slow cooker set on low to reheat before switching them to the ‘keep warm’ setting if you’re serving them at a party, or reheat them in a covered skillet on the stovetop for dinner.

 

Overhead view of ingredients for the sauce to make Sweet and Sour Meatballs. Overhead view of ingredients for the sauce to make Sweet and Sour Meatballs.

Disclaimer: This post may contain affiliate links that will not change your price but will share some commission.

Just 10 simple ingredients

Using pre-made ketchup keeps the ingredient list short and makes making the sauce super simple. If you want to keep these Whole30-friendly, be sure to use unsweetened ketchup (such as Primal Kitchen or Tessemae’s).

A word about substitutions

Though these Sweet and Sour Meatballs are incredibly easy, I know there are times when you need a substitution – whether that’s for an allergy or you can’t source an ingredient – so here’s my short-list of substitutions that I’ve successfully used when making these:

  •  Oat flour or finely ground oats can be substituted for the almond flour. Both are great binders and keep the meatballs tender in the absence of an egg or breadcrumbs.
  • If you can’t find crushed pineapple, you can substitute canned pineapple chunks or rings that have been pulsed in a blender or food processor until they’re the consistency of crushed pineapple. If taking this route, you’ll need to blend enough pineapple to equal 2/3 cup when crushed (with its juices).
  • Apple cider vinegar can be used in place of the rice vinegar in the sauce if you don’t have, or can’t source rice vinegar.
  • Corn starch may be used in place of the arrowroot starch if desired (if keeping them Whole30-friendly isn’t a concern).

These easy one-skillet Sweet and Sour Meatballs are great for weeknight dinners, but they’re also the perfect party appetizer. #Whole30 #realfood Click To Tweet

A pile of Sweet and Sour Meatballs on a long white tray with steamed rice and green beans.A pile of Sweet and Sour Meatballs on a long white tray with steamed rice and green beans.

Serving Suggestions

If you’re making these Sweet and Sour Meatballs for a quick weeknight dinner (or weekend meal prep) here are some suggestions for serving:

  • Steamed rice
  • Cauliflower rice (make your own from scratch or grab a bag from the produce section or freezer aisle)
  • Rice noodles
  • Shirataki noodles – also called ‘wonder’ or ‘miracle’ noodles (these are a great low-carb option, but note they are a Whole30 ‘grey area’ food)
  • Sautéed shredded cabbage or coleslaw mix
  • Mashed cauliflower or sweet potato (sounds weird, I know, but it’s actually delicious!)
  • Steamed, roasted or stir-fried veggies of choice – green beans, bok choy, broccoli, carrots, bell peppers, and sugar snap or snow peas are all great, but so is a bag of frozen stir-fry veggies when you need a serious shortcut!

If serving these Sweet and Sour Meatballs as a party appetizer, I recommend you double the batch, sprinkle them with toasted sesame seeds (I like a mixture of black and white sesame seeds) and thinly sliced green onions just before serving – and be prepared to be asked for the recipe. 😉

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Let’s Get Cookin’

Sweet and Sour Meatballs

  • Author: Jessica Beacom
  • Prep Time: 15 mins.
  • Cook Time: 20 mins.
  • Total Time: 35 mins.
  • Yield: Serves 4 1x
  • Cuisine: Whole30, Egg-Free
A pile of Sweet and Sour Meatballs on a long white tray with steamed rice and green beans.A pile of Sweet and Sour Meatballs on a long white tray with steamed rice and green beans.

Ingredients

For the Meatballs:

  • lb. ground pork (may substitute ground turkey or chicken)
  • ¼ cup almond flour (may sub oat flour or bread crumbs if not Whole30)
  • 1¼ tsp. garlic powder
  • 1¼ tsp. onion powder
  • ¼ tsp. black pepper
  • ¾ tsp. salt
  • ¼ cup thinly sliced green onions, plus more for garnish

For the Sauce:

  • ⅓ cup ketchup*
  • 8 oz. crushed pineapple, in juice
  • 2 Tbsp. water
  • 3 Tbsp. rice vinegar (may substitute apple cider vinegar)
  • ½ tsp. garlic powder
  • ½ tsp. dried ginger
  • 1 Tbsp. arrowroot starch**

Instructions

To make the meatballs:

  1. Combine ground pork, almond flour, garlic and onion powders, salt, pepper, and sliced green onions in a bowl. Mix to combine and divide meat mixture into 18-20 meatballs (about 1 Tbsp. each). 
  2. Place a large skillet over medium-high heat (medium if using cast-iron). When the pan is hot, add meatballs in a single layer. Cook for 3-4 minutes on each side or until lightly browned all over. 
  3. While meatballs are cooking, combine all sauce ingredients in a small bowl. Stir well to dissolve starch. 
  4. When meatballs are browned on all sides, add sauce and stir to coat each meatball. Bring sauce to a simmer and cook for 7-8 minutes or until sauce is thickened and meatballs are cooked through. Sprinkle with additional green onions and serve. 

Nutrition

  • Serving Size: 5 oz (Meatballs + Sauce)
  • Calories: 395
  • Sugar: 16g
  • Sodium: 362mg
  • Fat: 25g
  • Carbohydrates: 23g
  • Fiber: 1g
  • Protein: 21g

What’s your favorite ‘hearty’ party appetizer? Share in the comments below.

Pin it now & make it later!

 


All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.


Credit: Source link

12 Dec

Breakfast, lunch, or dinner… Now you can have waffles whenever you’d like with these freezer-friendly, Crispy Grain-Free Waffles.

This post was created in partnership with our friends at King Arthur Flour. 

Leggo that Eggo and make yourself these Crispy Grain-Free Waffles instead.

It’s true that frozen toaster waffles are convenient and they get the job done when you want a quick breakfast or snack, but let’s be honest, they’re not the BEST waffles. Their texture, especially the gluten-free ones, can range from gummy to cardboard-like. And their flavor, well, let’s just say they’re convenient and leave it at that, shall we?

It’s also true that I’m a waffle snob. Growing up, my dad refused to buy frozen waffles, citing their lackluster taste and texture and the high price tag for what you get. Wait, what? I guess the apple didn’t fall too far from the tree. 

In all seriousness though, he’s to blame for my waffle snobbery. While all of my friends enjoyed frozen toaster waffles in front of the television on Saturday mornings, my dad had me in the kitchen making sourdough waffles and overnight yeasted waffles with him. As steam billowed from the sides of the waffle iron, he’d lean over it and say “Free facials!” while inhaling deeply and wrinkling his nose in a way that always made me laugh. He loved making waffles and I loved our time in the kitchen, so it’s no surprise that I have a very special connection to waffles – specifically these Crispy Grain-Free Waffles. 

Why these waffles? Because even though they’re free of gluten, grains, dairy, and eggs, they’re every bit as good as the ones I grew up with. After years of ‘healthy waffle fails,’ I finally perfected the recipe and now I’m in the kitchen with my own kids on the weekend offering up free facials. 


These waffles are a grain-free game-changer. 

Seriously, you just have to make these waffles. And once you do, I guarantee you’ll never buy another waffle-d cardboard disk in a cardboard box again. Because these are what waffles are supposed to taste like.

Crispy on the outside, light and fluffy on the inside. The smell of vanilla and almond, while they’re baking, is utterly intoxicating. A smell that’s un-mistakenly ‘waffle’.

Crispy on the outside, light and fluffy on the inside, these vegan Crispy Grain-Free Waffles are everything (and more!) #sponsored @kingarthurflour Click To Tweet

Thanks to the super-fine texture of King Arthur Grain-Free Almond FlourKing Arthur Grain-Free Almond Flour, these are the grain-free waffles you’ve been looking for. No more sad, soggy coconut flour concoctions trying to pass as a real waffle. 

Their fine-textured, certified gluten-free ground almond flour seamlessly blends into sweet and savory baked goods. It’s full of protein, fiber, and healthy fats from blanched almonds and has a pleasant almond flavor that makes these Crispy Grain-Free Waffles absolutely irresistible. 

Cook once, eat (at least) twice!

While this recipe already makes a pretty big batch of waffles (about eight) don’t be afraid to double the recipe to make extras. Having a stash on hand in the freezer means you can say goodbye to those waffles in a box and hello to homemade waffles whenever the mood hits – breakfast, lunch, or dinner.

Once completely cooled, they can be frozen in a single layer on a baking sheet before being transferred to a freezer-safe bag or container for storage. 

To reheat them, simply pop them back into the preheated waffle iron, toaster, or toaster oven. You can use a microwave but you won’t get that nice crispy exterior that makes these Crispy Grain-Free Waffles so amazing. 

 

Ready, Set, Serve

Here’s the best part. The part where you get to choose your own topping adventure. Pure maple syrup is always a winner, but might I also suggest:

  • Fresh berries or peaches in the summer
  • Thinly sliced pears or sautéed apples in the fall and winter
  • Apple or pumpkin butter and toasted pecans
  • Sliced bananas, toasted walnuts, and chocolate chips any time of year
  • Peanut butter and jelly (maybe go all out and make it a waffle PB&J)
  • Whipped cream and sprinkles for a special birthday treat
  • Pure maple syrup when you just want to keep it simple

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Let’s Get Cookin’

Crispy Grain-Free Waffles

These are the grain-free waffles you’ve been waiting for. Light, crispy and perfectly golden brown. Top with pure maple syrup and fresh fruit for the most heavenly breakfast you can imagine.

  • Author: The Real Food Dietitians
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 8 servings 1x
  • Cuisine: Paleo, Vegan, Grain-Free

Ingredients

  • 2 cups King Arthur Flour Almond FlourKing Arthur Flour Almond Flour (172 grams)
  • 1 cup tapioca starch (113 grams)
  • 1 Tbsp. + 1 tsp. baking powder
  • 2 Tbsp. flax meal* + 6 Tbsp. water
  • 1 cup almond milk (or other non-dairy milk of choice)
  • 2 tsp. apple cider vinegar
  • ¼ cup maple syrup
  • 1 tsp. pure vanilla extract
  • ½ cup coconut oil, melted

Instructions

  1. In a small bowl, whisk together flax meal and water to make the ‘flax eggs’. Set aside for 5 minutes while the mixture thickens. Skip this step if you’re using regular eggs. 
  2. In a measuring cup, combine the almond milk and apple cider vinegar and allow this rest until thickened and gelled (about 15 minutes).
  3. Preheat waffle iron according to manufacturer’s directions.
  4. In a large bowl, combine almond flour, tapioca starch, and baking powder. Whisk or stir to combine well.
  5. To the dry ingredients, add the almond milk and apple cider vinegar mixture, flax eggs (or eggs, if using), maple syrup, vanilla, and melted coconut oil. Whisk just until batter is smooth. 
  6. Using a ¼ cup scoop (or size recommended by waffle iron manufacturer), pour batter into the preheated waffle iron and cook until golden brown.
  7. Serve with pure maple syrup, if desired.

Notes

*May also be labeled tapioca flour

**May substitute 2 large eggs for the flax meal + water, for a non-vegan version if desired

Stored cooled waffles in a covered container or in a sealed zip-top bag on the counter for up to 2 days. May also be frozen for longer storage. Reheat frozen waffles in a waffle iron set to low heat.

Nutrition

  • Serving Size: 1 large waffle
  • Calories: 269
  • Sugar: 6g
  • Sodium: 404mg
  • Fat: 22g
  • Carbohydrates: 21g
  • Fiber: 3g
  • Protein: 5g

What’s your favorite waffle toppings? Let it all hang out and share your most loved toppings in the comments below.

Pin it now & make ’em later!


This post was made possible by our friends at King Arthur FlourKing Arthur Flour. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.


Credit: Source link

10 Dec

More than just a snack, these Loaded Sweet Potato Nachos make the best of what you have on hand and are great for sharing.

This post was created in partnership with our friends at Kalona SuperNatural™.

Alt title: What many batches of Loaded Sweet Potato Nachos taught me about life

Just kidding, we’re not going there today. I’m not going to get all vulnerable here or wax poetic about nachos and the meaning of life or tell you that making these with only an air-fryer and toaster oven standing in for my broken wall oven was nothing short of a kitchen circus (because it was) but I will say that these Loaded Sweet Potato Nachos are pretty life-changing if you’ve never had them before.

The best part is that you can make them amazing with just about any topping or bits of leftovers you have on hand and a super simple Southwest Ranch Dressing. If you’re in a DIY mood you can make your own sweet potato chips in the oven or an air fryer or you can grab a bag of two of your favorite sweet potato chips (these are my all-time favorite) and take the fast track to nachos that are meant to be shared with friends – or in the case of batch #3 show here, devoured right from the table where the photos were going down with my husband who basically stalked me and the casserole dish the entire time I was making them. Not kidding, I didn’t dare turn my back on them for fear he would eat them before I could take the photos. 

Overhead view of a white casserole dish filled with sweet potato chips, black beans, shredded chicken, and cheese ready to become Loaded Sweet Potato Nachos.Overhead view of a white casserole dish filled with sweet potato chips, black beans, shredded chicken, and cheese ready to become Loaded Sweet Potato Nachos.

Use what you’ve got.

Leftover cooked chicken or taco meat? Fantastic, toss them in the pan. Random cheeses in the fridge? Great, shred them up. A couple of less-than-perfect avocados on the counter? Sweet, cut out the bad spots and mash them with some garlic, lime juice, and salt. You get the idea. Use what you’ve got on hand and don’t worry about following a recipe. This is what cooking is all about – experimenting with tastes and textures and learning to improvise.

White casserole dish filled with sweet potato chips, black beans, chicken, and shredded cheese hot from the oven and ready to be topped with more goodness to make Loaded Sweet Potato Nachos.White casserole dish filled with sweet potato chips, black beans, chicken, and shredded cheese hot from the oven and ready to be topped with more goodness to make Loaded Sweet Potato Nachos.

Loaded Sweet Potato Nachos make the best of what you have on hand and are great for sharing. @kalonasupernatural #realfood Click To Tweet

Dress it up.

The toppings really do make the nachos which is why, when contemplating what to put on top of these Loaded Sweet Potato Nachos, I knew it needed to be something creamy/spicy/tangy to add more depth of flavor (and, let’s be honest, because my husband won’t eat anything Mexican-ish without sour cream). Ultimately, I settled on the idea of a Southwestern Ranch Dressing made with Kalona SuperNatural™ Kefir mixed with a little sour cream to get the perfect consistency for drizzling.

White baking dish filled with Loaded Sweet Potato Nachos with a bottle of Kalona Supernatural Plain Whole Milk Kefir in the background. White baking dish filled with Loaded Sweet Potato Nachos with a bottle of Kalona Supernatural Plain Whole Milk Kefir in the background.

Kalona SuperNatural kefir is a fermented dairy beverage made from milk from pasture-grazed cows. It contains a more diverse array of bacteria than yogurt (15-30 strains, on average) making a great choice for adding to smoothies, dressings, overnight oats, oatmeal, and more.

Kalona works with small family farms to bring you delicious, certified organic cream-topped kefir from pasture-grazed cows. They deliver their dairy products in the most natural state possible. All Kalona SuperNatural™ Kefir meets these standards:

  • Non-homogenized
  • Grass-fed
  • Batch-pasteurized
  • Grade A
  • USDA Certified Organic
  • Kosher Certified

Bottle of Kalona SuperNatural Organic 100% Grass-Feed Cultured Whole Milk Plain Kefir used to create the Southwest Ranch Dressing for Loaded Sweet Potato Nachos. Bottle of Kalona SuperNatural Organic 100% Grass-Feed Cultured Whole Milk Plain Kefir used to create the Southwest Ranch Dressing for Loaded Sweet Potato Nachos.

You find out if  Kalona SuperNatural™ Kefir is available in a store near you by using their store locator.

 

Go all out with what you’ve got.

When it comes to toppings, the sky is the limit. Here are a few of my favorites when making these Loaded Sweet Potato Nachos:

The hand of a caucasian person removing a chip from a white ceramic baking dish filled with Loaded Sweet Potato Nachos. The hand of a caucasian person removing a chip from a white ceramic baking dish filled with Loaded Sweet Potato Nachos.

What are you waiting for?

The answer should be, “nothing” but I get it if you need to run to the store to pick up a few items. Just do it quickly because you really need to make these Loaded Sweet Potato Nachos. And then invite some friends over to enjoy them. Don’t worry if your house is messy, theirs probably is too. The point is that you don’t worry about making them perfect, you just make them. Then you enjoy them. It’s really that simple and that’s exactly what several failed batches of these loaded sweet potato nachos taught me about life this week… it doesn’t have to be perfect, it just has to be shared.

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Let’s Get Cookin’

Loaded Sweet Potato Nachos

  • Author: Jessica Beacom
  • Prep Time: 10 min.
  • Cook Time: 10 min (using premade chips)
  • Total Time: 20 min
  • Yield: Serves 4 1x
  • Cuisine: Grain-Free, Egg-Free
White ceramic casserole dish filled with sweet potato chips topped with melted cheese, shredded chicken, black beans, salsa, diced tomatoes, and a Southwest Ranch Dressing to create the ultimate Loaded Sweet Potato Nachos.White ceramic casserole dish filled with sweet potato chips topped with melted cheese, shredded chicken, black beans, salsa, diced tomatoes, and a Southwest Ranch Dressing to create the ultimate Loaded Sweet Potato Nachos.

Ingredients

For the Sweet Potato Chips*:

  • 3 large sweet potatoes, very thinly sliced (a mandoline works best for this)
  • 1 Tbsp. avocado oil (or other cooking fat of choice)
  • Salt

For the Toppings (use as few or as many as you like):

  • 6 ounces shredded, cooked chicken or taco meat
  • 1 ½ cups shredded cheese (such as cheddar, Monterey jack, pepper jack, a Mexican blend or mozzarella)
  • ½ cup black or pinto beans, drained and rinsed
  • ½ cup corn (fresh or frozen; thawed and well-drained)
  • ½ cup diced tomato
  • ½ cup salsa of choice
  • Fresh cilantro, sliced green onions, diced red onion or bell pepper, black olives, diced avocado or guacamole, etc.

For the Southwest Ranch Dressing:

Instructions

To Make the Sweet Potato Chips:

  1. Preheat the oven to 325℉. 
  2. Line 2 large rimmed baking sheets with parchment paper. Toss the sweet potato slices with oil. Place slices in a single layer on the baking sheet taking care not to crowd them then sprinkle with salt.
  3. Place baking sheets in the oven and bake for 10-12 minutes, rotating the sheets halfway through cooking time, or until slices are lightly browned and crisp on the edges.
  4. Remove chips to a wire cooling rack to rest while you repeat with the remaining sweet potato slices.

To Make the Nachos:

  1. Layer ½ of the sweet potato chips (homemade or store-bought) onto a baking sheet or in a glass baking dish. 
  2. Top with ½ of the chicken or taco meat, beans or corn if using, and cheese. 
  3. Repeat with this layer, ending with cheese on top. Place baking sheet or dish into the oven and bake 5-10 minutes or until cheese is melted.
  4. While the nachos are baking, combine all of the dressing ingredients in a small bowl and whisk to combine.
  5. Remove pan from oven, add salsa, diced tomatoes, sliced or diced onions, chopped cilantro, avocado or guacamole, etc.
  6. Drizzle Southwest Ranch Dressing over nachos and serve with lime wedges, if desired.

Notes

*You can also substitute 8 ounces of pre-made sweet potato chips. 

Note: The nutrition information for this recipe will depend on whether or not you use premade, bagged sweet potato chips or homemade chips and the amount and/or types of toppings you use. We recommend using the free recipe analysis feature of MyFitnessPal to calculate this information for yourself based on the ingredients used.

Tell us, what’s your favorite ‘throw together’ meal? Share in the comments below.

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Pin image for Loaded Sweet Potato NachosPin image for Loaded Sweet Potato Nachos


This post was made possible by our friends at Kalona Supernatural. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

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All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

 

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.


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05 Dec

Impress your guests with this Warm Tuscan White Bean Dip with sun-dried tomatoes, savory garlic, and fresh rosemary.

Whether it’s a holiday gathering, a party at your place or a work potluck, this dip is sure to please.

We love the combination of savory garlic and sun-dried tomatoes, the distinctive fresh rosemary, the creamy white bean puree and the silky drizzle of olive oil on top. Though we’ve never been to Tuscany, this is what we imagine we’d be noshing on along with good wine and local vegetables or homemade crusty bread. We can guarantee that this Warm Tuscan White Bean Dip will be a hit at your next special gathering!

Disclaimer: This post may contain affiliate links that will not change your price but will share some commission.

Another spectacular thing about this recipe is that it comes together quickly and can be prepared up to 3 days in advance. We love easy, prep-ahead recipes!

A food processor is what we suggest for making this recipe. However, a high-powered blender could do the trick, too. You may just need to scrap the sides of the blender a few extra times.

If prepared in advance, it will just need a quick reheating before serving to bring the flavors back to life. While not as “pretty” to serve it this way, a small slow cooker works great if you plan to keep this dip out for a longer period of time. Simply set it on low (or warm), get it nice and warm and let the snacking begin!

That being said, this dip is also tasty when served cold as it has a similar texture to hummus. Try it in place of mayo or mustard or as a tasty addition to your next turkey sandwich. Or just stand in front of the fridge and scoop it up with whatever veggies you have kickin’ around. No judging here.

Tuscan White Bean DipTuscan White Bean Dip

Serve it up with a large platter of fresh vegetables and your favorite crackers for nibbling.

We love our vegetables! Not only do they add to the aesthetics of this appetizer, but what better way to get this dip into your mouth than on a carrot stick, radish slice, bell pepper strip, etc.? We know it can be hard to sneak veggies into your diet every day, especially during the holiday season when everything is so hectic and you’re surrounded by cookies, cakes, and other less virtuous snack options. So serving an assortment of veggies with this Warm Tuscan White Bean Dip is a great way to add some color to your plate and nutrients in your body. Sure, you can absolutely go ahead and add your favorite crackers, too. We love Simple Mills and Mary’s Gone Crackers (pictured).

Tuscan White Bean DipTuscan White Bean Dip

Flavorful, fiber-rich, gluten-free and vegan-friendly!

Thanks to the beans, this dip is high in fiber and protein. Both the fiber and protein increase feelings of satiety meaning you’ll be less likely to go face down in the dessert tray at the end of the night! We call that a win. In addition, this recipe is also gluten-free, dairy-free, egg-free, and nut-free making for a tasty option for your guests who are in need of something allergy-friendly or following a vegan lifestyle.

Tuscan White Bean DipTuscan White Bean Dip

Impress your guests with this Warm Tuscan White Bean Dip with sun-dried tomatoes, savory garlic, and fresh rosemary. Click To Tweet

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Let’s Get Cookin’

Warm Tuscan White Bean Dip

Whether it’s a potluck with friends or a party at your place, this dip is sure to please. We love the savory flavors of rosemary, garlic and tomatoes, the creamy white beans and the silky drizzle of olive oil on top.

  • Author: The Real Food Dietitians
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: Serves 10 1x
  • Category: Appetizer
Tuscan White Bean DipTuscan White Bean Dip

Ingredients

  • 2 (15 oz.) cans white cannellini or white kidney beans, drained and rinsed
  • 4 green onions – white & green parts, finely minced
  • 4 garlic cloves, minced
  • ½ cup sun-dried tomatoes, chopped
  • Juice of ½ lemon
  • 2 tsp. fresh rosemary, minced (or ½ tsp. dried rosemary)
  • 1/4 tsp. crushed red pepper flakes (optional)
  • 2 Tbsp. olive or avocado oil + extra for drizzling
  • Sea salt & pepper to taste

Instructions

  1. In a medium skillet, heat 1 Tbsp. of olive oil over medium heat.
  2. Sauté onions until they begin to soften for about 3-4 minutes.
  3. Add minced garlic and sauté for another 30-60 seconds.
  4. Stir in sun-dried tomatoes, lemon juice, white beans, 2 Tbsp. water and rosemary. Cover skillet and heat for 1-2 minutes
  5. Transfer to a food processor, add the remaining 1 Tbsp. of oil and blend just until smooth. Add hot water if needed to reach desired consistency (smooth and creamy) – about 1/4-1/2 cup.
  6. Once smooth, transfer to a serving dish and sprinkle with minced green onions and a drizzle of olive oil.
  7. Serve warm with fresh vegetables, crackers or tortilla chips for dipping.

Nutrition

  • Serving Size: 1/10 recipe (~1/4 cup)
  • Calories: 105
  • Sugar: 2g
  • Sodium: 240 mg
  • Fat: 3g
  • Carbohydrates: 16 g
  • Fiber: 5 g
  • Protein: 5 g

What’s your favorite party appetizer? Tell us about it — the good, the bad, the not so healthy — we just want to hear what you love in the comments.

Pin now to make later!

Warm Tuscan White Bean DipWarm Tuscan White Bean Dip

 


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter. 

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians.

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.


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26 Nov

Got leftover turkey? Turn it into the comfort food meal of your dreams with this Paleo Turkey Pot Pie.

Disclaimer: This post may contain affiliate links that will not change your price but will share some commission.

Flaky crust + Hearty filling = Paleo turkey pot pie bliss

I don’t think I really need to say much more than that. I mean, the photos pretty much speak for themselves. A cozy plate of turkey and vegetables in a light thyme-sage gravy topped with a ridiculously buttery/flaky/melt-in-your-mouth grain-free pastry crust. End of story?

Almost. We should probably talk about that flaky, buttery pastry crust a little more since it’s pretty much the crown jewel of this Paleo Turkey Pot Pie. And the filling? It’s not too shabby either (okay, actually, it’s really good) and it’s the perfect way to use up all of that leftover turkey after the holidays. Or a rotisserie chicken. Or really, any protein for that matter. I’ve made it with ham, swapping out vegetable broth for the chicken broth and I’ve made it with bits of leftover roast beef and beef broth and plates were licked clean every time. But that crust, let’s talk about that grain-free pastry crust. It’s really easy, I promise. Even if you’ve never made a pie, you can make this pastry crust. And feel free to forget about making it perfect, leaving it a little rough around the edges adds to its rustic charm and doesn’t change the flavor one bit!

 

The bowl of a food processor contains the dough for the pastry crust used to top a Paleo Turkey Pot Pie. The bowl of a food processor contains the dough for the pastry crust used to top a Paleo Turkey Pot Pie.

This crust IS the real deal.

We often talk about paleo-ized versions of food being ‘just like the real deal”, meaning they’re so close in taste and texture you’d hardly know that they weren’t filled with gluten. But dare I say, the grain-free pastry crust of this paleo turkey pot pie really IS the real deal.

Here’s why:

  • Buttery
  • Flaky
  • Crispy yet tender to the bite
  • Never soggy

The secret? Finely ground almond flour, cold fat, using the food processor to cut the fat into the flour then form the dough. Using a ‘light hand’ and working quickly when making the dough and crust are also important. Just like when you make a ‘real’ pie crust with wheat flour.

Do you have to use a food processor? No, you can cut the fat in by hand with a pastry blender or a fork but it sure speeds things up and helps ensure the cold fat is evenly distributed throughout the dough so that when it hits the hot oven, you get that flaky/crispy texture you’re looking for. I mean, the crust is, after all, the best part!

A black cast iron skillet is filled with the turkey and vegetable filling that will become a Paleo Turkey Pot Pie. A black cast iron skillet is filled with the turkey and vegetable filling that will become a Paleo Turkey Pot Pie.

A filling that stands on its own.

While the crust may be the best part of any pot pie, that doesn’t mean you can slack on the filling. After all, you can’t have a great Paleo Turkey Pot Pie without a great filling.

I do want to point out that this filling errs on the side of more veggies and less gravy to keep the crust from getting soggy (especially if you plan to make it for a weekend meal prep or have leftovers). But honestly, even without all the gravy, it’s so good that I sometimes find myself enjoying a few spoonfuls before I get the crust rolled out and have even considering making just the filling to serve as a stew with a side of roasted green beans.

A comfort food classic gets a grain-free makeover in this Paleo Turkey Pot Pie. #realfood #grainfree Click To Tweet

An overhead view of a cast iron skillet filled with Paleo Turkey Pot Pie. An overhead view of a cast iron skillet filled with Paleo Turkey Pot Pie.

From stovetop to oven.

Aside from having to dirty the food processor or a bowl for the pastry crust, this Paleo Turkey Pot Pie is pretty much stovetop-to-oven since you only need one skillet.

My skillet of choice for dishes like this (or our Skillet Sweet and Sour Chicken, or One-Skillet Chicken Parmesan, or Shepherds Pie with Sweet Potato Topping) is an inexpensive 10-inch cast-iron skillet like this one.

Why cast iron?

I could write an entire blog post about why I love cast-iron cookware and how I’ve tried everything from non-stick to stainless steel to copper to hard-anodized steel but have always come back to cast-iron and enameled cast iron cookware…but that’s a project for another day. So for now, I’ll just say this about a good cast iron skillet:

  • Inexpensive
  • Superior heat retention for even cooking
  • Perfect for high heat searing and frying
  • Naturally smooth surface that improves with use and care
  • Easy to care for: Wash with hot water, dry, and rub with a thin layer of oil

Want to know more about cast iron, how to clean it and how to keep it well-seasoned? Check out this post for more information.

A spoon rests in a cast iron skillet where a servings of Paleo Turkey Pot Pie has been dished out. A spoon rests in a cast iron skillet where a servings of Paleo Turkey Pot Pie has been dished out.

Tips for Prepping Ahead

I’ll be the first to admit that a meal that takes an hour from start to finish isn’t very weeknight-friendly so I’m going to share a few of my best tips for making this Paleo Turkey Pot Pie a reality even when time is a little tight. I’ve given you some options so you can use all of the tips or just the ones you need to make it work for your schedule.

  • Wash and chop all of the vegetables and store them in separate containers in the fridge for up to 3 days.
  • Prepare the pastry crust through Step 6 of the pastry crust instructions in the recipe below. Wrap tightly in foil, parchment, a waxed cloth wrap, or plastic wrap and store in the fridge until ready to use. Allow crust to rest at room temperature for 30 minutes before rolling out the crust when it’s time to cook.
  • Prepare the filling through Step 5 of the filling instructions in the recipe below. Cool slightly before refrigerating in a covered container for up to 3 days.
  • Prepare the dough and filling as directed. Place filling in a 9-inch deep-dish pie plate or 9×9-inch glass baking dish. Top filling with the pastry crust. Wrap tightly with foil and refrigerate until ready to bake. When it’s time to bake, allow pot pie to rest at room temperature for 30 minutes while the oven preheats then bake, covered, for 20 minutes. Remove foil and continue baking another 10-15 minutes or until the crust is lightly browned and crisp and the filling is hot and bubbling.

A overhead view of a plate of turkey and vegetables in a thyme-sage gravy is topped with a flaky grain-free pastry crust in this Paleo Turkey Pot Pie. A overhead view of a plate of turkey and vegetables in a thyme-sage gravy is topped with a flaky grain-free pastry crust in this Paleo Turkey Pot Pie.

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Let’s Get Cookin’

Paleo Turkey Pot Pie

A tender, flaky grain-free crust tops chunks of turkey and vegetables smothered in rich thyme and sage gravy. A little more time-intensive but definitely worth it!

  • Author: Jessica Beacom
  • Prep Time: 20 mins.
  • Cook Time: 40 mins.
  • Total Time: 1 hour
  • Yield: Serves 6 1x
  • Cuisine: Paleo, Grain-Free, Egg-Free
A plate of turkey and vegetables in a thyme-sage gravy is topped with a flaky grain-free pastry crust in this Paleo Turkey Pot Pie.A plate of turkey and vegetables in a thyme-sage gravy is topped with a flaky grain-free pastry crust in this Paleo Turkey Pot Pie.

Ingredients

Pastry Crust

Filling

  • 12 oz. cooked turkey, cubed (may substitute cooked chicken)
  • 1 Tbsp. ghee or olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 8 oz. cremini or button mushrooms, sliced
  • 2 small red potatoes, cubed small (about 1 cup)
  • 2 ½ cups chicken broth (store-bought or homemade)
  • 1 cup frozen peas & carrots
  • 2 Tbsp. tapioca flour
  • ¾ tsp. dried thyme
  • ½ tsp. dried sage
  • ½ tsp. salt
  • ¼ tsp. black pepper

Instructions

For the Crust

  1. In a small bowl, whisk together flax meal and warm water then set aside to thicken.
  2. To the bowl of a food processor, add almond flour, tapioca flour, salt, and garlic powder. Pulse a few times to combine.
  3. Add ghee or butter and flax/water mixture to the dry ingredients. Pulse until resembles coarse sand.
  4. Add a few drops of water and pulse again. Repeat until dough comes together in a ball. This may or may not take the entire 1 Tbsp. water.
  5. Turn dough out onto a piece of plastic wrap or parchment paper. Dust with tapioca flour then form dough into a ball with your hands.
  6. Place another piece of wrap or parchment paper over the ball and flatten into a disk about 6 inches in diameter. Chill 20 minutes.

For the Filling (make while crust chills)

  1. Preheat oven to 375.
  2. Place a 10-inch cast-iron skillet (or other oven-proof skillet) over medium heat. Add ghee (or olive oil) and saute onions 4-5 minutes or until they start to soften. Add garlic and cook an additional 1 minute.
  3. Add mushrooms and continue to cook until they’ve lost most of their water. Add potatoes, broth, thyme, and sage. Bring just to a boil then reduce heat, cover and simmer 15 minutes or until potatoes are almost tender. Add frozen peas and carrots, increase the heat and return mixture to a boil
  4. Mix tapioca flour in a small bowl with a bit of the hot broth to create a slurry. Slowly add to bubbling filling mixture and stir gently until thickened.
  5. Remove from heat and stir in the cooked turkey. Taste and season with salt and pepper to taste.
  6. Remove crust from the fridge and roll out into a 10-inch circle on the parchment or wrap. Carefully slide one hand under the crust and use the other to stabilize the crust as you flip it over onto the filling. Gently crimp crust edges if they hang over the edge. If not, that’s fine, the crust doesn’t have to cover every bit of the filling. Cut 4 slits in the center of the crust to allow steam to escape.
  7. Place skillet on a baking sheet and bake for 20-25 minutes or until the crust is lightly browned and crisp.

Nutrition

  • Serving Size: 1/6 recipe
  • Calories: 477
  • Sugar: 5g
  • Sodium: 485mg
  • Fat: 27g
  • Carbohydrates: 37g
  • Fiber: 6g
  • Protein: 26g

Pin it now & Make it later!

What’s your favorite way to use up leftover turkey after the holidays? Share in the comments below!


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.


Credit: Source link