Fall “FLAVORIZERS” for Good Health

in Nutrition Recipes

Welcome Fall!  A perfect time to enter the season armed with healthy “flavorizers” (AKA: Dressings & Spreads) that tingle the tastebuds AND keep you healthy.  If you missed my last blog on the benefits  of fat…check it out.  I challenge you to shake things up when planning your meals this season.  Aim for a variety of different types of fat! Avoid eating the same type over and over (ie. olive oil and almonds)…which don’t provide all essential nutrients or the benefit of “balance”.  Go crazy and try a new oil  (walnut or avocado – my 2 favorites) or nut (pistachio or Brazil).  Enjoy these recipes (or create your own) to include fat, flavor, variety, and benefit for good health!

5 “Flavorizers” to Flavor your Fall!

I would love to hear your thought and feedback.  Give them a try then drop me a line!

Get inspired this Fall… 🙂 Julie


Spiced Coconut Spread

  • 1 cup solidified unrefined coconut oil (be sure it is not soft or liquid!)
  • 1/2 cup 100% maple syrup OR local raw honey, to taste
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon pumpkin pie spice
  • 1/4 teaspoon cardamom
  • 1/2 teaspoon unrefined sea salt

*Note: Switch out spices you most enjoy –  can sub cloves or allspice for others

Makes 1-3/4 cups to 1 pint.

Place all ingredients in your food processor. Process on high for about 1 minute. Don’t over blend, or the coconut oil will liquefy and separate from the honey or syrup. Once your spread looks thick and creamy, transfer to a pint-size jar for storage.  Keep in refrigerator and soften as needed.

Use as you would butter!  Delicious on toast, breads, sweet potatoes, and off the spoon!


Olive Cashew Spread

  • 1 cup cashews, soaked
  • 1/4 pitted kalamata olives
  • 2 garlic cloves, crushed and minced
  • 2 tablespoons olive oil
  • 2 to 3 sprigs parsley
  • 3 to 5 sprigs basil, or to taste

Makes ~1 cup.

Place nuts, olives, garlic in a food processor and combine until mixture appears crumbly. Add in olive oil and process until smooth or texture you prefer. You can add a mixture of water and olive oil if preferred.  Add in herbs and whirl until combined.  Taste and adjust seasonings as needed.  Enjoy as an appetizer on crackers, veggies, or in wraps. 


 Cranberry Vinaigrette Dressing

  • 1 shallot, peeled, cored and quartered
  • ½ cup fresh cranberries
  • ÂĽ cup extra-virgin olive oil
  • ÂĽ cup walnut oil
  • 2 teaspoons red wine vinegar
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon honey
  • ½ teaspoon salt
  • ÂĽ teaspoon freshly ground pepper

Makes: 3/4-1 cup.

Puree shallot, cranberries, olive oil, vinegar, walnut oil, thyme, honey, salt and pepper in a food processor or blender until as smooth as possible. Store in a jar in the refrigerator for up to 1 week.  Enjoy on salads, sandwiches, meats, and grains!


 Basil Pistachio Nut Dressing

(From Rebecca Katz Longevity Kitchen) 

  • 1 cup fresh basil leaves
  • 1/2  cup shelled pistachio (unsalted)
  • 1/3 cup olive oil
  • 1 tablespoon fresh squeezed lemon juice
  • 1/4  teaspoon each salt & ground black pepper
  • 1 tablespoon (or more) water
    • Extra squeeze lemon juice as needed

Makes ~ 1 cup

Place all in a blender and puree until smooth.   Store in a jar in the refrigerator up to 1 week. Enjoy on salads, sandwiches, meats, and grains!


Basic Vinaigrette

  • 3 parts oil,one part vinegar
  • 1 crushed small clove garlic
  • 1 tsp mustard
  • 1 tablespoon fresh chopped herbs (tarragon, thyme, parsley, oregano, basil etc)
  • Pinch salt & pepper.
  • Tiny pinch of sugar or maple syrup

Combine in a bowl or jar. Mix, taste, and thin with water to desired consistency. Enjoy on your favorite salad or wrap.

 

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