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How fancy does that title sound? This dish is so sophisticated in taste and appearance but SO SO easy to put together. Perfect for a cozy winter night in by the fire and delicious with a glass of wine. Save this one for your next date night dinner, I promise it will impress! These buttery scallops take just 3 minutes to make, 3 minutes! Serve them over this creamy pumpkin risotto for a forkful that will melt in your mouth. To make things easy we provided 2 ways to make the risotto- the instant pot and stove top version. I prefer the instant pot because it is faster and requires minimal babysitting but if you don't have an instant pot we take you step by step how to make the perfect stove top risotto! The trick to perfectly seared scallops is to start with dry scallops. Then prior to seasoning and searing you fully dry the scallops again with a paper towel. The dryer the scallop the better sear you are going to get. The risotto starts with a leek and onion base. Leeks cook down like an onion and provide so much lovely flavor. Leeks can trap dirt in them similar to lettuce. For easy cleaning, simply dice the leeks and add them to a bowl filled with water. Use your hands to shake out any dirt, then strain the water and loose dirt. The creamy risotto comes together with the final mix ins of pumpkin, parmesan and a splash of half and half. Seared Scallops with Pumpkin and Leek Risotto 4 servings | Cook time: 15 minutes (Instant Pot) 25 minutes (Stove Top) Notes: Looks Michelin star but it’s so easy and ready quick! Ingredients: Risotto: 1 tsp oil 1 leek, diced 1 large shallot, roughly minced 1 cup dry arborio rice 4 cups low sodium chicken broth 1/4 cup parmesan cheese 1 cup pureed pumpkin 1/2 tbsp butter Optional: 1/4 cup half and half (extra creamy) Scallops: 1.5-2 lb dry scallops 1 tbsp high smoke point oil 1/2 tbsp butter Salt and pepper Directions: Instant Pot risotto: Turn instant pot onto sauté. Add oil, leek and shallot and sauté until soft (2-3 minutes). Add butter and rice and toast another 2-3 minutes. Stir in 3 cups of chicken broth. Close lid and cook at high pressure for 5 minutes. Allow to release for 5 minutes, open pot and turn pot onto sauté. Add remaining broth stirring until liquid reduces by half. While stirring, add in parmesan, pumpkin, season with salt and pepper and optional half and half. Continue stirring until it is thick and creamy. Stove Top risotto: Bring chicken broth to a simmer in a medium pot. In a separate large pot, heat oil over medium heat. Add leek and shallot and sauté until soft (2-3 minutes). Add in butter and rice and toast for 2-3 minutes. Ladle about 1/2 cup of warm broth into the rice and stir and allow the broth to be absorbed (when you form a channel with the spoon the rice will slowly refill it). Continue ladling, stirring and absorbing broth until only about 1/2-1 cup broth remains (15-20 minutes). Turn off heat. Season with salt and pepper, stir in remaining broth, pumpkin, parmesan cheese and optional half and half. Scallops: Remove scallops from fridge pat dry with a paper towel until very dry. Season liberally with salt and pepper. Heat oil in a cast iron on medium-high/high until hot. Sear scallops-untouched- for 2 minutes. After 1 minute, add 1/2 tbsp butter to the pan. After 2 minutes, use tongs to slip scallops. Sear an additional minute and remove from pan. Serve with a large base of risotto topped with seared scallops. Garnish with additional parmesan and fresh parsley. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for seared scallops and pumpkin risotto separately for convenience!

I know what you're thinking, Healthy Bagels? An oxymoron! Well not these protein packed, low carb, no rise HEALTHY bagels! These 5 ingredient bagels are crazy easy and perfect for a Sunday morning at home or packed up for a healthy breakfast on the go! They are also the inspiration behind my pizza, calzone's, chicken pot pie and any other dough I make really. Cream Cheese or Egg Sammie? The hardest choice honestly. My personal favorite will always be a bacon, egg and cheese with a little avocado on an everything bagel but every once in a while that craving hits for a classic cream cheese bagel. Just a few simple ingredients you probably already have on hand and no excessive kneading required in this recipe! The greek yogurt packs in protein while the baking powder makes them light and fluffy! Top with an egg white wash for that perfectly brown and crispy outside. Even the pups love this recipe! These bagels are a go to for me because they are so easy to make and no rising or waiting required. I've had on my queue to make classic bagels from scratch forever but I always revert back to these ones because they are just that easy. My favorite topping is probably the Everything But the Sesame Bagel Seasoning from #TraderJoes but I've created a whole list of different bagels, toppings and mix ins for you to try! My most recent creative endeavor was recreating #Panera's Cinnamon Crunch Bagel for my fiancé. Another sweet favorite of mine is the French toast bagel, sweetened with a touch of maple syrup and cinnamon. Keep scrolling for thirteen fun bagel varieties to make from this basic recipe! Healthy {No Yeast} Bagels Makes 4 Bagels | Cook time: 25 minutes | Rest time: 10 minutes Notes: Healthy protein packed bagels! No rising. No overnight prep. Only 5 basic ingredients! Ingredients: 1 cup (120g) unbleached all purpose flour 3/4 tsp salt 2 tsp baking powder 1 cup plain greek yogurt (225g) 1 egg white, whisked until frothy Optional toppings: see below. Directions: Preheat oven to 375F. Line a baking sheet with tin foil and spray with nonstick spray. In a large bowl combine flour, baking powder and salt. Add plain greek yogurt and use a fork to mix the yogurt into the dry ingredients until combined and a dough forms. Add in mix ins, if making a mix in bagel, see below. Lightly flour a surface and knead the dough until just combined, about 5-10 times. Cut the ball into 4 even quarters. Roll each quarter into a ball (tip: for easy handling, place dough balls on a plate and place in the fridge for about 10 minutes, then remove from fridge). Lightly flour the surface again and use your hands to roll the bagel into a log and attach the two ends together to form a circle. If making a bagel with toppings, sprinkle the seasoning into 4 spots on the baking sheet. Place a bagel on each spot. Brush the top of each bagel with the whisked egg white and sprinkle the top with seasoning/topping of choice. Bake the bagel for 25 minutes. Remove from oven and allow to cool for 10 minutes. I prefer to slice and toast them slightly but they are nice and doughy if you prefer them fresh out of the oven! Air Fryer Alternative: to make in the air fryer instead, spray the bottom of the air fryer with nonstick spray or use an air fryer liner. Bake the bagels at 260F for about 15 minutes or until they are nice and brown on top. Remove and allow to cool fully. Bagel Varieties to Try! Plain Bagel Toppings: none just brush with egg white Everything Bagel Toppings: Everything but the bagel sesame seasoning (found at most grocery stores with the spices, I enjoy the #TraderJoes version or make your own!) Sesame Bagel Toppings: Sesame Seeds Salt Bagel Toppings: flaky sea salt Poppy Seed Bagel Toppings: Poppy Seeds French Toast Bagel Mix ins: 1 tsp maple syrup, 1/2 tsp cinnamon, 1/2 tsp vanilla Toppings: Cinnamon and sugar mixture Asiago Bagel Mix ins: 1/2 oz grated asiago cheese Toppings: Additional shredded Asiago cheese Cheddar Bacon Bagel Mix ins: 1/2oz grated cheddar cheese, 1 tbsp bacon bits Toppings: Additional shredded cheddar cheese Chocolate Chip Bagel Mix ins: 2 tbsp- 1/4 cup mini chocolate chips Cinnamon Raisin Bagel Mix ins: 1/2 tsp cinnamon, 2 tbsp-1/4 cup raisins Blueberry Bagel Mix ins: 1/4 cup blueberries Toppings: Turbinado sugar Cinnamon Crunch Bagel Mix ins: 1 tsp honey, 1/2 tsp cinnamon Toppings: cinnamon and sugar mix, spoon little clumps of brown sugar on top Honey Whole Wheat Oat Bagel Mix ins: sub all purpose flour for wheat flour, 1 tsp honey (note these may be slightly denser than the original- recommend allowing them to sit for 30 minutes prior to cooking) Toppings: 1 tbsp minute oats Screenshot/Printer Friendly Version: Healthy Bagel Recipe: Bagel Varieties to Try Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts will vary slightly with the different bagel variations.

Italian Wedding Soup is awesome because it is so different compared to other soups- I mean mini meatballs in a spoonful of soup? Yes please! I love this one especially because I keep the meatballs super small so there's lots in every bowl of soup. I also include beans for extra protein and a filling addition! I made the meatballs using a combination of lean ground turkey and ground Italian chicken sausage. This combination is delicious in meatballs and drastically cuts down on fats without sacrificing flavor. Plus how cute are the little bite sized meatballs? The pasta in this recipe is acini di Pepe pasta. You could sub this for any pasta you prefer but this is the classic Italian Wedding Soup noodle of choice for a reason. I love how in a spoonful you can get meatball, beans, pasta and plenty of greens and veggies. As for greens and veggies... I left it open to your preference to add spinach or escarole as I know not everyone likes both! I also incorporated fresh leeks and fennel. Keep in mind that leeks can get very dirty between the layers so I soak them in a bowl of water for a few minutes and use my hands to shake any dirt loose before draining it. Italian Wedding Soup 8 Servings | Cook time: 20 minutes Notes: I love these turkey and chicken sausage meatballs. They’re so cute and little and would be perfect on their own but even better in this soup! I put spinach or escarole for the greens, whichever you prefer would be delicious! Ingredients: Meatballs: 1 egg 3 cloves garlic, minced 50 g onion, diced 1 tbsp fresh parsley, chopped 1/2 cup panko breadcrumbs 1/2 tsp oregano 1/4 tsp salt 1/4 tsp pepper 1/4 cup parmesan 1/2 lb ground turkey 1/2 lb chicken sausage Soup: 3 cloves garlic, minced 50 g onion, diced 1/2 tsp salt 1/4 tsp pepper 1 tbsp fresh parsley 1 tsp olive oil 1/8 tsp red pepper flakes 4 cups chicken broth 2-4 cups water 1 large leek, diced, soaked/drained 1 head fennel, diced 1 15oz can low sodium cannellini beans, rinsed and drained 4 cups spinach or escarole, chopped 1 cup dry acini di Pepe pasta Directions: Preheat oven to 400F. In a bowl combine all of the meatball ingredients. If chicken sausage is in casings, either remove from casing or use a food processor to make ground sausage. Use your hands or a tablespoon to form 40 mini meatballs and arrange on a large nonstick pan sprayed with nonstick spray. Bake the meatballs for 10 minutes, remove and set aside. In the instant pot, heat olive oil. Add onions, leeks and fennel and sauté until soft, 3-5 minutes. Add garlic, salt, pepper and red pepper flakes and sauté until fragrant, another minute or so. Stir in chicken broth and water and bring to a boil. Stir in acini di Pepe pasta. Cover and set to cook for 2 minutes. Quick release and open the soup. Turn it on to sauté and stir in beans, spinach or escarole and meatballs and cook until heated through fully and greens have wilted. Turn instant pot off and stir in remaining fresh parsley. Season with additional salt and pepper as needed. Serve hot topped with more fresh parsley and parmesan. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

This is without a doubt, the best salmon you will ever make. It is so so easy and the secret is absolutely in the sauce(s). The key ingredient here is mayo. The fat from the mayo keeps the salmon super moist and it makes the spicy sauce creamy and delicious. While the mayo may be key, I think my favorite part of this recipe is the super underrated sesame pickled veggies. We pickle them the traditional style but add a punch of sesame and citrus for a blast of flavor. Slice them thinly to make sure they soak up ALL those delicious flavors. For this recipe I chose sockeye salmon but if you prefer farmed that works too. I prefer sockeye because I enjoy the flavor and it also has that deep rich red color due to it's lower fat content compared to farmed salmon. If you're wondering how I drizzled on the spicy mayo I simply scooped it into a plastic bag, sliced off one corned with scissors, gathered the mayo to that one corner and drizzled it as a squeezed the mayo. For serving the salmon, you can get as creative or simple as you would like. I prefer my fish with fluffy jasmine rice but quinoa, cauliflower rice, pasta or a bed of greens would be delicious too! Avocado is perfect with the flavors in the marinade but if it's not your thing there's plenty of flavor in the pickled veggies to flavor the whole dish! Sockeye Salmon Bowls with Spicy Mayo and Sesame Pickled Veggies 4 servings | Cook time Notes: Without a doubt the most flavorful salmon I have ever made. Serve in a bowl with rice and all the fixing or swap for salad. You could even thin out the spicy mayo with extra lime juice to use as a dressing. Ingredients: Salmon: 1-1.5 lb sockeye salmon, no skin 1 tbsp mayo 1 tbsp garlic chili oil 2 tbsp low sodium soy sauce 1 tbsp honey 4 cloves garlic, minced 1 lime, juiced Spicy Mayo: 2 tbsp lite mayo 1 oz plain greek yogurt 1/4 lime juice 1/2 tsp sesame oil 1/2 tbsp siracha Pickled Veggies: 1/2 cup water 1/4 cup natural rice vinegar 1/4 cup apple cider vinegar 1/2 tbsp sugar 1 tsp salt 1/2 tsp sesame oil 100g cucumbers, thinly sliced 100g red onion, thinly sliced For Serving: 2-4 cups spinach, thinly chopped into ribbons 80g carrots, sliced thinly 1 cup jasmine rice, dry 1/2 avocado, sliced Sesame seeds, lime juice and cilantro for topping Directions: 30 minutes prior to cooking, whisk together mayo, soy sauce, honey, garlic and lime juice in a bowl. Toss salmon filets in sauce and set aside until ready to cook. Whisk together rice vinegar, apple cider vinegar, sugar, salt and water in a microwave safe dish. Microwave for about 1 minute until the salt and sugar are dissolved. Stir in cucumber, red onion and sesame oil. Set aside. Prep the rice according to directions. I bring 2 cups water to a boil, salt water and stir in rinsed rice. Return to a boil and turn to low for 15 minutes. Remove from heat, fluff with a fork, cover and set aside for 5 minutes prior to serving. While the rice is cooking, preheat oven to 400F. Arrange salmon filets on a baking sheet and bake for about 12 minutes, or until flaky. While the salmon and rice cook, prep the sauce and bowls. Mix together lite mayo, plain greek yogurt, lime juice, siracha and sesame oil together in a bowl until well combined. Place in fridge until ready to eat. Assemble the bowls: Place the spinach ribbons and rice as the base of the bowl. Top with carrots, pickled cucumbers and red onion and salmon. Finish the bowl with sliced avocado, a drizzle of spicy mayo and sesame seeds. Serve with extra lime and fresh cilantro for garnish. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for marinated salmon, spicy mayo and pickled veggies separately as well as for the entire bowl.

These turkey burritos were everything I needed and everything I didn't know I needed. Full of SO many delicious things like ground turkey, corn, beans, salsa and of course cheese. I also included a few different options here to satisfy any situation and diet. There's a low carb option and a classic more filling option. There's also a work from home and a make ahead option for lunch tomorrow or the freezer for later! I love this recipe because it is so so quick. For the rice I chose microwavable options. The cauliflower rice I found in the freezer isle at my local grocery store and the brown rice I got from #TraderJoes but there's plenty of other kinds at the local grocery store as well! I don't typically sub cauliflower rice for normal rice because regular is just too good but I promise it is worth it here if you're looking for a low carb option. Between the taco seasoning, turkey, other ingredients and toppings, the rice is simply there as a filler and bulk so the cauliflower is a perfect sub! Plus if you're like me, a full burrito may but you right to sleep for the afternoon so if you're looking to lighten up your lunch I recommend the low carb option. On the other hand, if you're looking for a bigger meal- I recommend the classic version! In our house we split, half classic and half low carb. My fiancé enjoyed the extra rice and fuller tortilla to hold him over until dinner while I preferred extra snacks and a salad with my low carb version. I used the salad as a catch all my burrito filling! No matter which version, diet or method you choose, they are all DELICIOUS! Turkey Burritos (2 ways- Low Carb or Classic) 8 servings | Cook time: 15 minutes Notes: this recipe includes a few alternatives. It has a low carb option or a more filling option. It also includes direction for eating immediately or for saving and reheating later. Ingredients: 2 tbsp taco seasoning 20 oz 93% ground turkey 1 cup frozen corn 1 cup low sodium black beans (drained and rinsed) 8 oz plain greek yogurt or low fat sour cream 1 cup salsa 4 oz Mexican shredded cheese Low Carb: 4 cups (or 2 bags) frozen cauliflower rice 8 low carb tortillas (I used tumaros tortillas) Classic: 4 cups microwavable rice (or 1 cup dry) (I used 2 bags of #traderjoes frozen brown rice) 8 regular tortillas Optional (for serving): 2 cups grape tomatoes 4 cups chopped romaine Directions: Spray a large sauté or sauce pan with nonstick olive oil spray. Add ground turkey, breaking up into small chunks with a wooden spoon, until 3/4 cooked, ~4-5 minutes. While the turkey is cooking, microwave the rice of choice until just about fully cooked. Stir in taco seasoning to the ground turkey. Add frozen corn, black beans and cooked rice to the pan and heat until everything is warmed through. Remove pan from heat and fold in shredded cheese. If preparing to be heated at a later date, lay foil down beneath the tortilla. If eating immediately, foil is not needed. Divide the meat mixture between the 8 tortillas and top with yogurt/sour cream and salsa. Wrap the tortilla tightly around the meat mixture and it is entirely sealed. For reheating later, wrap the foil around the tortilla and set aside. For eating now: heat the skillet and spray with nonstick spray. Place the wrap, seam side down, in the skillet and cook until brown. Flip and brown the second side. Serve alongside romaine and tomatoes if preferred. I had them as a salad with some of the burrito filling. For reheating in foil: place burrito in toaster oven or normal oven at about 325 until warmed through (about 5-7 minutes). Once warm, peel back the foil and enjoy. For freezing: Place foil wrapped burrito in freezer bag and store in freezer. To reheat, remove from freezer and transfer to oven for about 40 minutes or until warmed through. Screenshot/Printer Friendly Recipe: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition provided for both low carb and classic burrito. You can modify by using a low carb tortilla in the classic or only using 2-3 cups of the rice in the classic versus all 4 as it does make a lot of filling.

This sweet and smokey chicken just took barbecue to a new level. It cooks in 15 minutes and is made all in the instant pot! I love to make a big batch of it and use it creatively throughout the week. Some of my favorites are on a classic barbecue chicken sandwich, in a quesadilla or piled on top of creamy cheesy Mac and Cheese... the options are endless! What makes this recipe so good and different is a few secret ingredients to get that sweet and smokey balance. I start with my favorite classic #Stubbs barbecue sauce but dress it up a little with some spices and flavors. Worsesteshire sauce adds a little unexpected twist that I think really elevates this recipe. I really grind the smokey flavor in in 3 ways! The smoke flavor is thanks to liquid smoke, smoked pepper and smoked paprika. The liquid smoke is my favorite secret ingredient to add to any barbecue dish because it's like throwing it on the grill without the actually "throwing it on the grill". And in the dead of winter I'd much rather get that flavor from this little bottle than stand out in the snow for it. While liquid smoke, smoked pepper and smoked paprika might not be characters you typically have on hand I promise once you do, you'll find yourself using them constantly. I add these to my chilis, pulled pork, short ribs, beans, soups, stews and especially paella! I'm sharing some of my favorite secret ingredients with you guys in this recipe! The first time I made this I included the honey but sometimes I'll leave it out and it's still so so yummy! But if you like the blend of sweet and smokey, I highly recommend it. The sweetness of the honey really balances that smokeless from the other ingredients. You can't get much easier than this recipe. With zero prep and one dish dirtied, you'll have dinner on the table in minutes without even breaking a sweat. This is a great recipe for any level of cook because you really can't go wrong. You just dump everything in and close the lid and wait for the magic to happen. I especially love it because after it's done cooking I'll just let it release naturally anywhere from 10 to 30 minutes while I get the rest of the meal together. The meat stays hot and just as tender as ever! No chance of overcooking it! Instant Pot Smoked Honey BBQ Chicken 4 servings | Cook time: 25 minutes Notes: this can be made as shredded chicken or left as whole breasts. For serving in sandwiches, quesadillas or on a pizza follow the shredded chicken method. For serving alongside something like Mac and cheese or potatoes, leave as whole breasts. Ingredients: 3/4-1lb chicken breast 1/2 an onion (~100g), finely diced 2 tsp Worcestershire sauce 1/2 cup BBQ sauce (I used @stubbsbbqsauce) 1 tsp liquid smoke (find it in the BBQ sauce aisle) 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp smoked paprika 1/2 tsp salt 1/2 tsp pepper (I used @mccormickspice’s new oak wood smoked pepper) 1/4 cup water Optional: 1 tsp raw honey Directions: About 20 minutes or as long as 12 hours before combine all ingredients in a plastic bag. When ready to cook, spray the bottom of the instant pot with nonstick spray. Pour the contents of the bag into the pot. Close the lid and seal the instant pot. Set it to cook for 15 minutes. After 15 minutes, allow it to release naturally, for about 10 minutes. To check if it's done releasing pressure lightly tap the release plug and it water vapor is still rushing out then let it sit a few more minutes. Remove the chicken from the pot and place it in a separate dish. If making shredded chicken, use two forks or a hand mixer to shred the chicken and return it to the instant pot. Mix the chicken, sauces and spices all together. Turn on the sauté feature for a minute of two until the sauce thickens. If leaving the chicken breasts whole, plate the chicken and set aside. Turn on the sauté feature of the pot and allow the excess liquid to boil off for a minute or two until the sauce thickens. Pour the thickened sauce a top the chicken breasts. Serve warm alongside a big serving of Mac and Cheese, in your favorite quesadilla or a top a slice of pizza. Some of my favorite ideas for shredded barbecue chicken: Quesadilla: take a #tumaros wrap or other wrap and layer your favorite cheeses on the bottom half of the wrap. Monterey Jack, cheddar and mozzarella are my top three. Top with shredded chicken and extra veggies if you'd like- here I added sautéed spinach. Top the mixture with more cheese and fold the top half of the wrap over to seal. Spray a pan with nonstick spray and brown both sides until cheese is nice and melted. Chicken Sandwich: Stuff chicken and your favorite Cole slaw between a nice fluffy bun or thinly sliced toasted sour dough! Mac and Cheese: Nothing improves Mac and Cheese like a scoop of barbecue chicken. Check out two of my favorite Mac and cheese recipes: like our Pumpkin Mac and Cheese, Butternut Squash Mac and Cheese and Skillet Mac and Cheese or for my favorite boxed variety, check out #eatbanza's Mac and cheese! Those are just three of MANY... try it on pizza, grilled cheese, a salad or really anything! Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

Combine two classic thanksgiving side dishes into one this year in our Butternut Squash Mac and Cheese. In this dish we bring together creamy cheeses like cheddar and whole milk ricotta with fresh roasted butternut squash puree and create this fall inspired Mac and cheese which surely trumps the original. In the recipe we included optional cauliflower florets to add some bulk to the recipe. Feel free to include, increase or decrease depending on preference. Cauliflower allows you to increase serving size and decrease some of the elbow macaroni used without sacrificing any of the flavor. We chop the florets up small in fold it into that creamy cheesy sauce to create velvety perfection. If cauliflower isn't your thing- simply omit and increase the macaroni amount to 1 lb for 8 servings! I love roasting the squash myself but if you don't want the hassle you can buy frozen pureed squash and let it defrost prior to blending with the milk. If you're least favorite step of fresh squash is the cutting- buy the pre cubed squash! Especially since this recipe only requires 20oz of squash. We finish the Mac and cheese with a crispy breadcrumb mixture and bake it. This leaves you with crispy buttery crust just barely covering that creamy cheesy goodness right underneath. If baked Mac and cheese isn't your thing- I know for some it isn't, skip the breadcrumbs and baking and enjoy once it's all folded together! It's your dinner, so make it your own. This Mac and Cheese is amazing on it's own and would be a delicious Thanksgiving side! For the other 364 days we recommend pairing with our Instant Pot BBQ Chicken. Butternut Squash Mac & Cheese 8 servings | Cook time: 50 minutes Notes: Cauliflower florets are an optional low carb option. Add more or less depending on preference. If you increase, decrease macaroni and if you remove entirely, increase macaroni to 1 lb/16oz. As written, this makes a large serving and can be stretched to feed 10. Ingredients: 20 oz butternut squash, cubed (~1 1/2 cups) 1/2 tsp pumpkin pie spice Salt and pepper, to taste 2 tsp olive oil, divided 14oz elbow macaroni (1lb if not including cauliflower) 8 cups frozen cauliflower florets (optional) 2 oz Monterey jack cheese 4 oz cheddar cheese 1/2 cup whole milk ricotta cheese 2 cups skim milk 1/8 tsp cayenne pepper 1 tsp dry mustard 1/2 tsp salt 2 tbsp breadcrumbs 2 tbsp grated parmesan cheese Nonstick olive oil spray 8 soup ramekins or 1 9x11 casserole dish Directions: Preheat the oven to 375F. Toss the butternut squash cubes with 1 tsp olive oil, pumpkin pie spice, salt and pepper. Arrange in a single layer on a baking sheet and bake for 25 minutes, tossing halfway, until fork tender. When there’s about 5 minutes left in the cook time for the squash. Heat medium pot of water over high. Add a steamer basket over the water with the cauliflower or microwave the cauliflower until very tender. When the cauliflower is tender, remove and chop into small bite sized pieces, similar in size to the macaroni. Remove the squash from the oven and set aside. Once the water comes to a boil, season it with salt and stir in the pasta. Cook until it’s about 3/4 cooked through (I take it off about 2 minutes early. Strain and set aside. In a blender or food processor, combine squash, 1 cup milk, cayenne, mustard and salt. Add squash mixture to a large sauce pan. Use the remaining 1 cup milk to get any remaining squash out of the blender/food processor and add to the sauce pan. Whisk the squash and extra milk together over medium heat until it just begins to simmer. Remove from heat and fold in Monterey, cheddar and ricotta cheese. Fold the macaroni and chopped cauliflower into the squash sauce. Spray the ramekins or casserole dish with nonstick spray and add the Mac and cheese mixture to dish or bowls. In a small bowl, mix together remaining 1 tsp olive oil, parmesan cheese and breadcrumbs. Sprinkle the mix evenly over the Mac and cheese mixture. Bake the Mac and cheese at 375F for about 25 minutes or until the breadcrumbs start to brown and the cheese sauce is bubbling. Remove and let set a few minutes before serving. Pair with our favorite Instant Pot BBQ Chicken. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

The flavors in this sandwich are SO FALL and SO GOOD. It can be made entirely from leftovers and served however you prefer. If you're not a sweet potato person, or don't have them on hand, substitute for pumpkin! The combination of chicken, pureed pumpkin or sweet potatoes pair expertly with our balsamic caramelized onions. Everything melts together with shredded cheese and creamy ricotta. This is one of those recipes that I created to clean out some ingredients in the fridge. I always recommend you double my balsamic caramelized onion recipe to have extra on hand for meals or sandwiches like this. Sweet potatoes and chicken are two ingredients I'm almost always cooking so plan ahead and toss on an extra potato and chicken to make this later this week. By having the ingredients prepped, assembling and cook time for the panini is only 10 minutes! This sandwich can be made as a panini on sourdough or a quesadilla on tortillas. For sourdough I prefer the San Franciscan Sourdough loaf at Whole Foods or the #TraderJoes sourdough. For tortillas I prefer the #Tumaros wraps or #SieteFoods tortillas. Again you can make this entirely your own! I served one of these with creamy broccoli cheddar soup and the other with a garden salad and creamy dressing. Tomato soup, fresh veggies, rice or quinoa salad are all sides that would all work perfectly with the quesadilla or the panini! Chicken, Sweet Potato and Caramelized Onion Panini 4 servings | Cook time: 1 hour (cooking potatoes) or 30 minutes (leftover potatoes/ pumpkin) Notes: an easy leftover recipe, use leftover potatoes and chicken to save time and revamp leftovers! Ingredients: 1 cup sweet potato (~133g/1 small potato) or 1 cup pureed pumpkin (~244g) 14 oz chicken breast 4 servings balsamic caramelized onions (see below for recipe) 4 cups sautéed spinach, fresh & chopped or frozen, defrosted and excess water squeezed out 1/4 cup ricotta cheese 4 oz melting cheese (fontina, mozzarella, havarti, etc.), thinly sliced or shredded 8 slices sour dough bread (for quesadilla variation use 8 medium tortillas or 4 large) Optional: 1 tbsp butter Directions: If using sweet potatoes (skip if using pumpkin): the quickest option is to make this panini when you have leftover sweet potatoes from the night before. If making fresh, recommend poking a few holes in the sweet potato with a fork and baking at 400F for 45-50 minutes, rotating every 20 minutes or so. Remove from oven, carefully peel off skin (it will be hot), and mash the skinless sweet potatoes. Prepare the chicken: Prepare the chicken according to preference. Sear in a sauté pan or cast iron, bake for 20-25 minutes, or cook on poultry setting for 15 minutes in the instant pot. For all methods, season with salt and pepper. For caramelized onions recipe check out our Turkey Fig Jam and Brie Sandwich at www.brainsandbalancerecipes.com or scroll below. For fresh spinach, sauté in a pan sprayed with nonstick spray. Salt and cook until wilted. Assemble: Spread potatoes or pumpkin on bottom slice of bread or tortilla. Top with caramelized onions and sautéed spinach. Arrange 1/2 of the melting cheese over onions. Shred or slice chicken thinly and cover cheese. Add remaining cheese over chicken. Spread ricotta on second slice of bread/tortilla and close the sandwich. Repeat for all sandwiches. If using butter, smear half butter on 4 top slices of bread. Spray skillet with nonstick spray and heat over medium. Add the sandwich and cook 3-4 minutes or until brown and crispy. Spray top bread with nonstick spray or remaining butter, flip and repeat on second side until the cheese is melted. Remove and slice in half. Screenshot/Printer Friendly Version: Chicken, Sweet Potato and Caramelized Onion Panini Balsamic Caramelized Onions Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts are shown for both varieties (sweet potato and pumpkin) on sourdough bread. Tortilla nutrition facts can greatly vary on brand and size so additional nutrition facts shown for filling (sweet potato and pumpkin version) with no bread/tortilla for easy customization. If using optional butter add 3g fat and 25 calories/serving.

Have you ever wanted to just eat buffalo chicken dip for dinner? Well now you can... and on a vegetable! All the deliciousness of classic buffalo chicken dip served in a butternut squash bowl. The squash is scooped out, mashed and returned to the boat to ensure the meal can easily be enjoyed on a tortilla chip, cucumber slice or, simply, a fork. I took the spices and yogurt base from my classic ranch dressing, added a few key players like hot sauce, cheese and cream cheese and this creamy healthier buffalo chicken dip was born. We served this up like a charcuterie board with the centerpiece being the squash boats. We enjoyed this with a side salad for dinner last night but this could also be a fall inspired appetizer! A delicious way to sneak in veggies beneath everyone's favorite dip! Buffalo Chicken Dip Stuffed Butternut Squash 4 Servings | Cook time: 1 hour 20 minutes Notes: Have you ever wanted to just eat buffalo chicken dip for dinner? Well now you can… and on a vegetable! Ingredients: 1 large butternut squash (2-3 lbs) 3/4lb or 12 oz chicken breast 1/2 cup hot sauce 1 tsp garlic powder 1/2 tsp dried dill 1/4 tsp onion powder 1/4 cup or 2 oz 1/3 less fat cream cheese 4 oz plain greek yogurt Optional (nice to have spices but not necessary): 1/2 tsp franks buffalo seasoning, 1/2 tsp Buzzfeed’s Tasty by McCormick “Tangy” seasoning) For serving: chips, sliced cucumbers, carrots and/or celery Directions: Line a baking sheet with tin foil and arrange the 4 pieces face up. Spray each piece with nonstick spray and season it with salt and pepper. Place squash in the oven for 60 minutes or until fork tender. Cook chicken according to preference. I seasoned mine with salt and pepper and cooked it for 15 minutes in the instant pot with some salt, pepper and 1/4 cup chicken broth. Other options are to bake for 20-25 minutes in the oven or grill it in a sauté pan until cooked. Once chicken is cooked, place in a a bowl and use two forks to shred chicken. Add dill, garlic powder, onion powder, hot sauce, cream cheese, yogurt, 3/4 shredded cheese and any optional spices to the bowl. Mix until everything is well combined Once the squash is cooked, remove it from the oven. Use a spoon to scoop out the seeds and throw away. Then scoop out the flesh from it’s shell. Use a potato masher, immersion blender or food processor to mash the squash until creamy. If needed, add some chicken broth or milk for desired consistency. Divide the mashed squash between the four squash shells. Divide the chicken mixture on top of the mashed squash. Sprinkle each shell with chicken with the remaining cheese. Return the shells to the oven and bake another 15 minutes. Until the cheese is melted and chicken mixture is hot. Screenshot/Printer Friendly Version: Nutrition facts shown for both buffalo chicken dip filling and filling plus the estimated squash bowl. Nutrition facts may vary depending on size of squash. Nutrition facts do not include optional veggies and chips for serving.

If you’re like me and are typically cooking for a party of 1 or 2 you’re probably not breaking out the lasagna pan and making a full blown 8 layer lasagna on the reg-or maybe you are and for that I applaud you... but for the rest of us, that lasagna craving still hits every now and then. I have the perfect recipe that’ll satisfy that craving in an easy, inexpensive and creative way and in 30 minutes or less! This cozy one pot marvel is the best of both worlds. With all the filling delicious aspects of a homemade lasagna and the ease and simplicity of a soup, it’s sure to make its way into your dinner rotation soon. I love lasagna but just thinking about the prep, layering and cook time of a typical lasagna exhausts me. This soup has an actual cook time of 2 minutes and will be on the table in a half hour flat! The first time I made this recipe I used ground Italian sausage and full sized lasagna noodles that I broke in half before adding. I found that the big noodles were a hit with some but others found it annoying to break them up while eating. So I changed it up slightly after a recommendation from my boyfriend's mom to use Mafalda noodles (the image on the right shows what these noodles look like). You can see that these guys are basically bite size lasagna noodles, perfect! I found that these noodles cook a bit faster then their big brother so I’d only let it release naturally for 5 minutes with the little guys. While I preferred the bite size Mafalda noodles, my boyfriend preferred the thicker lasagna noodles. Try it both ways and see which you prefer. You can’t go wrong! I also opted for Italian turkey sausage links instead of regular ground sausage. This added an extra step in order to remove the casings on the sausages but it resulted in a much leaner soup as turkey sausage has less fat than regular sausage. The images above demonstrate how I sliced open the turkey sausages, removed the casings and broke up the sausage into bite sized pieces in the #instantpot. Lean Lasagna Soup 6-8 servings | 30 minutes Notes: see above for removing casings on sausages or additional information on lasagna noodles vs Mafalda noodles. Ingredients: 4 oz lasagna noodles broken in half or 4 oz mafalda noodles 1/2 tbsp italian seasoning 1/2 tsp pepper 1 bay leaf 15 oz no salt tomato sauce 15 oz diced tomatoes with basil, oregano and garlic 1 onion, chopped (~200g) 1 green bell pepper, chopped (~200g) 1 large carrot, chopped (~100g) 1 lg zucchini, quartered and chopped (~200g) 1 lb ground Italian turkey or chicken sausage (if in casings remove casing or pulse in a food processor) 4 cups low sodium chicken broth 1 cup water 4 cloves garlic, minced 2 tbsp freshly chopped basil For topping: 2 tbsp fresh basil, chopped 1/2 cup ricotta 1/4 cup grated parmesan 1/2 cup mozzarella Directions: Chop all of your vegetables and set aside. If sausage is in a casing, use a knife to slice open the casings of the sausages. Then use your hands to carefully remove the casings so you're just left with the ground sausage inside. Throw away the leftover casings. If it is already ground then add as is. If sausage in links where casing can’t be removed easily, roughly pulse the sausages in a food processor until roughly chopped. Heat your instant pot on brown/sauté feature. Add the sausage and use a wooden spoon to break up the meat into bite size pieces. Once the meat is browned and cooked through, about 3-5 minutes, add all of the spices and veggies except the garlic and bay leaf. Cook for another 2-3 minutes. Stir the garlic in and cook until fragrant, about a minute. Pour in tomato sauce, diced tomatoes, chicken broth and water. Lastly, stir in your noodles of choice and the bay leaf. Close the lid of the instant pot and set to cook for 2 minutes. I have the Crockpot express cook and the lowest it can go on soup is 15 minutes so I simply set it for 0:15, let it get up to pressure and press off after 2 minutes at pressure (it will say 0:13 on the screen before I turn it off). While the instant pot comes to pressure, combine ricotta, grated parmesan and fresh basil in a bowl. Allow the instant pot to release naturally for 5-10 minutes depending on how soft you want the noodles. After 5-10 minutes, carefully release the pressure on the instant pot. Note: If using Mafalda noodles, open after 5 minutes. Open the lid, remove the bay leaf and stir the soup. Stir freshly chopped basil in. Serve this #lasagnasoup hot and topped with ricotta basil mixture and/or fresh shredded mozzarella and extra fresh basil. Screenshot/Printer Friendly Version: Nutrition facts are based on this recipe making 8 servings. They are also based on the use of mafalda noodles and turkey sausage. Nutrition facts will vary slightly if regular sausage is used in place of turkey sausage. Nutrition facts on the left include the cheese toppings and nutrition facts on the right are dairy free (do not include cheese topping).

This is a low carb take on typical lasagna with a sweet twist. Like most squashes, delicata squash has an almost sweet flavor which adds a delicious variation to a classic lasagna. There's so many things to love about this lasagna. Of course it's DELICIOUS. But you are also replacing the pasta with a fibrous hearty vegetable and serving it between layers of your favorite marina sauce, creamy ricotta cheese and topped with perfectly melted mozzarella cheese. This modified lasagna reminded me of a pizza place back at home who's specialty is a sweet pizza sauce. I think my next delicata squash recipe may just have to include pizza! Squash + pizza sounds good to me! Sweet soft delicata squash layered between homemade marinara sauce and creamy cheesy ricotta and mozzarella is the comfort food we all love plus the vegetables we all need! For this recipe I kept the ingredients BASIC BASIC BASIC! Cheese. Sauce. Squash. DONE! I used a blend of whole milk and low fat ricotta #Galbani cheese because I had a partial container of each left but both work! I used a block of whole milk #Galbani mozzarella and shredded it using a cheese grater. I like using a mozzarella block because it makes for easy shredding and since it's freshly grated you can be sure it will be creamy and melt perfectly! I also used marinara sauce I had made previously and frozen. For my homemade marinara sauce recipe click here. Keep things vegetarian and add the marinara as is. I opted for a bolognese sauce by browning some 90% grass fed beef and mixing it into the sauce. Assemble the lasagna like you would any other lasagna but replace the noodles with the squash. Obviously the squash "half moons" are much smaller than typical lasagna noodles so I just lined the moons up in a row until I reached the other side of the dish, then started a new row next to that and repeated until the squash covered the entire surface. Delicata Squash Lasagna 6 servings | Cook time: 1 hour 10 minutes Notes: A veggie packed twist on classic lasagna. Ingredients: 2-3 large delicata squashes (1200-1500g) 1 15 oz container #Galbani ricotta cheese (part skim) 1/2 cup fresh basil, chopped 3 cups marinara sauce 6 oz #Galbani whole milk mozzarella cheese block Salt and pepper Grated parmesan cheese, for topping 1 lb 90% ground beef (omit for vegetarian version) Directions: Preheat the oven to 300F. Using a sharp knife slice the delicata squash in half longways. Use a spoon to scoop out the seeds and throw away. Place the squash flesh side down and slice the squash into 1/4” thick half moons. Discard the first and last half moon. Spray 2 large baking sheets with nonstick spray. Arrange the squash in a single layer on the baking sheets. Spray them again with nonstick spray and season with salt and pepper. Bake in the oven for 25 minutes, shuffling around once, until the squash is soft or starting to brown. While the squash is cooking, combine ricotta, salt and pepper and fresh basil together in a bowl, set aside. Use a cheese grater to shred the mozzarella. If using beef, brown the beef in a pan, breaking up with a wooden spoon. Once cooked, add sauce and heat to a boil, lower to a simmer, stir occasionally. Spray a 9x13” casserole dish with nonstick spray. Remove the squash from the oven and turn the oven up to 325F. Spoon a small amount of sauce onto the bottom of the casserole dish and spread into a thin layer across the bottom. Arrange delicate squash in rows over the sauce. Spoon ricotta mixture over and use a spoon to spread into a layer. Top with another layer of sauce. Repeat layering squash, ricotta and sauce until all of the ingredients are used, ending with sauce. Top the last layer of sauce with shredded mozzarella. Cover the casserole dish with tin foil and place in the oven for 30 minutes. After 30 minutes, remove the foil, turn the temperature up to 350F and bake for another 15 minutes. After 15 minutes, remove from the oven (you will see the sauce bubbling inside the dish). Cover with foil and let set for 5 minutes. Serve warm, garnished with fresh basil and parmesan. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for both the vegetarian version and the beef version. You could also substitute ground turkey or chicken instead of beef.

Delicious, cheese crusty French bread a top perfectly brown caramelized onions cooked all in one 1 pot, with only simple ingredients and packed with TONS of flavor. French onion soup always seemed a bit intimidating to me until I realized the instant pot is perfect for caramelizing onions without the babysitting! Instant Pot French Onion Soup 6 servings | Cook time: 30 minutes Ingredients 900 grams onions (~3 onions) 3 tbsp butter 1 tbsp Worcestershire sauce 1/2 tsp baking soda 1/2 tsp thyme 1/4 tsp garlic powder 1 tsp salt (more if needed) 1/2 tsp black pepper 1/2 tsp hot sauce (just a dash) 4 cups low sodium beef broth 1 bay leaf 3 oz swiss cheese 3 oz gruyere (I used the #traderjoes cheddar and gruyere blend) 6 1" thick French baguette slices Directions: Preheat the oven to 350. Slice onions into thinly sliced strips (I did this by hand but a mandolin would make this step even easier!) If using block cheese shred both Swiss and gruyere. Turn instant pot on sauté and butter the butter. Once melted, add in the onions to sauté. Sauté the onions for ~5 minutes until they start to sweat and cook down, stirring occasionally. Sprinkle in baking soda and toss to combine. Add 1/4 cup beef broth, stir, and close lid. Set instant pot to cook for 18 minutes. Arrange baguette slices on a baking sheet and bake for 5-10 minutes, turning once, until they start to brown. Remove from oven. After 18 minutes, open it with the quick release. Turn instant pot to sauté (low setting) and cook the onions on for 3-5 more minutes allowing them to get nice and brown. Stir in remaining broth, spices and bay leaf and simmer soup for 5-10 minutes. Ladle soup into 6 oven-safe soup bowls arranged on a sheet pan. Top each bowl with toasted French bread, 1/2 oz of Swiss and 1/2 oz of gruyere. Broil the soup in the oven for 5-10 minutes or until the cheese browns and bubbles. I would pair this with a simple salad and lean protein. Chicken Caesar salad is a go to for me! I got creative this week and paired it with a #traderjoes peppercorn garlic boneless pork tenderloin and an arugula salad, so fresh so YUM!