this week's healthy food prep: 10/5

a love letter to fall (and how i used one can of pumpkin in three recipes)

i recently discovered that subscribers to my newsletter can leave me a note explaining why they chose to support my work. the responses left me in a puddle of tears.

we are all so busy— to think that even one person took the time out of their busy day to leave a kind word was enough to bring on the waterworks. but the notes themselves? look at these:

i share these not to brag but because this feedback captures everything i hoped this healthy food prep series would be. a tangible source value. a space where recipe inspiration is heavily influenced by a balanced relationship with food.

i curate this series the way i do because i feel the healthy food space is missing a loving, passionate approach to nourishment. to hear that each week i am helping so many of you gives me chills!!!! i’m so grateful to have the opportunity ❤️

this week is my first healthy food prep of fall, and i have to admit i leaned HEAVILY into hearty flavors. below, you’re getting THREE recipes out of ONE can of pumpkin puree. talk about efficient.

this prep really exemplifies my love for rich, decadent meals, but shows you that these dishes don’t have to be heavy or weigh you down. when made with the right ingredients, you’ll walk away feeling satisfied but never sick (though admittedly i did wipe out three slices of the chocolate chunk pumpkin bread in one sitting and gave myself a stomachache, so maybe don’t do that).

we’re showing a little extra love to high protein meals too, with a double bean pumpkin chili, tuscan kale mini meatballs (so fun to eat), and pumpkin fudge protein brownie bites.

not sure about you, but that’s enough to have me drooling! let’s get into it.

on the menu:

• chocolate chunk pumpkin bread

• lemon parm warm grain bowls

• double bean pumpkin chili

• tuscan kale mini meatballs

• pumpkin fudge protein brownie bites

the grocery list:

note that a handful of these items are pantry staples, so you may already have them on hand and won’t need to purchase :) or if you do need to buy them, i have plenty of other recipes that call for these ingredients, so you’ll have plenty of use for your purchase!

produce:

• 1 bag or bunch of tuscan kale (can use any kale variety here)

• 1 head of cauliflower

• 1 bag of brussel sprouts

• 1 medium butternut squash (i buy mine pre-peeled and cubed)

• 1 large apple of choice

• 1 large lemon

• 1 large red onion

• 1 small bag of large carrots

• 1 bunch of celery

• 1 handful of fresh parsley

meat:

• 1 pound of ground beef (i used 93/7)

• 1 pound of ground turkey

eggs/dairy:

• .1/2 dozen eggs

• 1 block of parm

• 1 block of grass-fed cheddar

misc:

• 1 15oz can pumpkin puree (not pumpkin pie filling)

• coconut oil

• light brown sugar (can sub coconut sugar)

• vanilla extract

• oat flour

• almond flour

• baking powder

• pumpkin pie spice (or sub cinnamon + groung nutmeg)

• chocolate (bars, chips, chunks— personal preference here)

• olive oil

• sea salt

• raw pumpkin seeds

• 1 microwavable quinoa pack

• dijon mustard

• smoked paprika

• cumin

• ground thyme

• garlic powder

• black pepper

• 1 15oz can of cooked black beans

• 1 15oz can of cooked dark red kidney beans

• 1 28oz can fire roasted crushed tomatoes

• gluten-free breadcrumb

• creamy salted almond butter (can sub peanut butter)

• chocolate protein powder of choice

• cacao powder

and now for the fun part— recipes below :)