Here is a list of healthy snacks that are just perfect for Fall.

Maple

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harePhoto: Kelli Dunn / The Corner Kitchen

Maple Pecan Oatmeal arm, gooey, and comforting, this tasty oatmeal is a great way to start the day. Vanilla, cinnamon, maple syrup, and a bit of brown sugar give it plenty of warm autumn flavor.

Pumpkin

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SharePhoto: Christal / Nutritionist in the Kitch

Vegan Pumpkin Pie Energy Bars

These healthy, fall-flavored bars just require four simple steps—chuck the ingredients in a food processor, blend, press into a pan, and freeze. They’re a perfect grab-and-go solution for the afternoon munchies.

Pear

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SharePhoto: Aylin Erman / Glow Kitchen

Pear-Carrot Sweet Morning Juice

Fall comfort food doesn’t have to be heavy! Start the day on a healthy note with this healthy, refreshing juice made from pears, carrots, lemon, and a hint of cayenne pepper.

Cranberry

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SharePhoto: Kelli Dunn

Spiced Cranberry Sauce  This real-deal cranberry sauce is far from the jellied version that comes in a can. Simmer cranberries, agave, and plenty of spices until they break down into a sweet, flavorful sauce that’s perfect on toast, yogurt, oatmeal, or meat.

Winter Vegetables

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SharePhoto by Kate Morin

Butternut Squash and Feta Muffins

Savory muffins sounded weird to us at first, too. And then we tasted these bad boys. The squash is just sweet enough and the feta compliments it perfectly, adding nice pockets of cheesy goodness through the dough. Bonus: These don’t even require a pat of butter!

Apple

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SharePhoto by Jordan Shakeshaft

Apple Chips

We promise: with this one, patience will pay off. After slicing apples as thin as you can get ‘em, sprinkle with cinnamon and bake at a low temp (200 degrees) for a few hours until the slices have slightly curled and they’re perfectly crunchy.

Right now stone fruits are everywhere! As much as I try to eat them all up before they turn, I don’t always get a chance to. Here’s a great way to use up your plums.

Ingredients:

Pate Sucree Dough:

1.5 cups of All Purpose Flour

2 tablespoons granulated sugar

1 stick (1/2 cup) cold butter

1 egg yolk

1-2 tablespoons very cold milk

Filling:

4-5 plums, mixed varieties

2 tablespoons almond meal

2 tablespoons powdered sugar

1 egg white

2 tablespoons granulated sugar

2 tablespoons cream

Directions: 

For the Dough:

In a chilled medium mixing bowl (I like to stick mine in the refrigerator or freezer for a few minutes) mix together the flour and sugar. Once combined cut in your chilled butter. You can do this process with a food processor to ensure the butter doesn’t get warm too quickly. If the butter starts getting warm, place it in the freezer or refrigerator for a few minutes to firm back up. Whisk together the egg yolk and milk in a separate bowl. Slowly add the egg yolk mixture until the dough comes together. Wrap the dough and chill it in the refrigerator for at least 20 minutes.

Roll out the dough thinly and evenly, but wide enough to cover a shallow pie pan with a couple inches of overlap.

Preheat the oven to 375 degrees.

In a small mixing bowl combine the almond meal, powdered sugar, and egg white. the consistency should be that of a loose paste. Spread the paste evenly over the bottom of the tart (make sure not to spread it over the overhanging dough)

Chill the dough for another 10- 15 minutes with the almond spread.

Thinly slice the plums evenly, then arrange them in bottom of the tart. Make sure to cover the surface completely. I found it easier to make a spiral starting from the center and working my way out. Then filling in the empty spaces.

Sprinkle the plums with about 1 tablespoon of sugar, then fold over the over hanging dough onto the plums. Brush the top of the dough with the cream and sprinkle remaining sugar onto the dough.

Chill for another 10-15 minutes in the refrigerator.

Place chilled prepared tart into the oven for about 45 minutes or until the crust is golden brown. Let the tart cool completely and serve.

Kids can be picky. I know… I’m a mother of a two year old, was a nanny while in college, and I probably grew up with the pickiest brother of all time (If a food he didn’t like touched a food he did like, it was over– really over).

Now, I can’t guarantee you are going to breed a foodie, but these simple changes can really make meal time less of a struggle!

Sidney “painting” eggplant for Eggplant Parmesan Casserole

1. Give them the Food Fun Facts!

Kids love learning. Their brains are little sponges. Next time you’re making a snack (start small) tell them all you know about it. Not just how to make it, but where the ingredients come from, why it’s called an eggplant yet their are no eggs, etc. Why do you think your kid knows so much about dinosaurs, trains, and kittens?— Fun Facts!

2. Get them involved

This is something that’s said over and over again when people talk about getting children to eat better, BECA– USE IT WORKS! It doesn’t have to mean that you need to get them in cooking classes. I’m fond as the try as you go. Take onions for example. Try them raw, try them soft, then try them browned.

3. Be a Good Example

When you eat do you constantly make substitutions to your food? Well– STOP! Now, unless you have some allergy or dietary restriction you aren’t setting a good example for your kids. If they look at dad and see that he is picking off all of the radishes on his plate then what makes you think the kids won’t be? Picky parents produce picky kids.

4. Really Enjoy food

So often we are caught up in everything that is going on around us that we don’t get a chance to sit and eat with our family. When we are in a rush we make poor food decisions. Slowing down to enjoy your food, and the company around you sets a good, safe environment for you and your kids. When kids feel happy and secure they are more likely to try new things.

5. Eat “Gross” things

Kids dare other kids to eat and do the grossest things. I remember someone daring a kid to eat a worm once– or maybe that was an adult, and that worm was at the bottom of a tequila bottle. Either way, be brave and try things with them. I know so many kids who love calamari just because they like telling people that they are eating squid.

6. Know That Their Thoughts About Food Change Constantly

I remember very vividly coming home from school one day absolutely CRAVING cottage cheese. Previous to this day I may have tried it a couple of times, but the thought of curdled milk really threw me. From that day on I loved it. Kids change their ideas, and thoughts of lots of things. Just because they didn’t like something last month doesn’t mean they won’t like it this month.

7. Teach Them (And Ourselves) To Stop Saying “I Don’t Like…”

So many times I hear all about how someone doesn’t like something. The way you need to start phrasing this is “I haven’t had… prepared in a way I have liked yet”. You may not like the way that someone has prepared a dish, but maybe if it was prepared differently you may love it. You never know.

8. Take Them Grocery Shopping With You

EEEK! This one is probably the hardest one for parents to do. While younger kids can benefit from learning and saying what everything is, older kids can actually pick out their meals. Give them a task, let them pick the ingredients and come up with a meal! Make it quick, stay away from the middle aisles, and don’t expect to do this during a big shopping trip.

9. Let Them Cook With You

I know the thought of a HUGE mess in your kitchen can really deter this from happening, but it’s great! My son is two, he’s not really “cooking” but he gets really involved. He pulls up a chair to my work area and loves getting his hands dirty. Whether you are playing in dough with younger kids, or julienning vegetables with your teenager, you are doing something as a family. Your kids will remember the moment, you will remember the moment, and chances are they want to taste their creation.

It’s that time again. Time for HEAT, and in Texas it’s no joke. Lucky for us Texans there are so many places to take a dip in the water. Unfortunately, most of us can’t do that everyday in the summer. Eating a frozen treat, whether it be a popsicle, some ice cream, or frozen fruit, is a nice way to relax and stay cool in the heat.

Although I do enjoy dairy on occasion, I wanted to try out a couple of dairy free options made right here in the great state of Texas!

To even the playing ground, I went with the chocolate varieties of Savoy Sorbet and NadaMoo.

FIRST UP: NadaMoo

NadaMoo is made right here in Austin, Texas. Nada Moo was created with people with certain dietary needs in mind (The creator’s sister in particular!- So you know it’s made with love)

No one should have to give up ice cream, and NadaMoo does not disappoint in giving you something that tastes just like old fashioned ice cream. It’s light, airy, and super smooth. There is no way you could tell that it was dairy free. Also, Did I mention it was DELICIOUS?!

And the added bonus? It’s Certified Organic and made with Fair Trade ingredients!

NEXT UP: Savoy Sorbet

Savoy Sorbet is made in Irving, Texas, and premiered at the Dallas Farmer’s Market.

I’m not going to lie, it was extremely hard not buying all of the amazing flavors she makes. With flavors like Rosemary Rosé Wine, Blueberry Sage, and Clove, it’s not hard to want to try them all!

Savoy Sorbet was delicious! It was so flavorful, and the texture was on point! With only 7 ingredients it amazed me how flavorful a chocolate sorbet could be! Plus with simple, dairy free ingredients you can’t be upset when you “accidentally” over indulge 😉

If you want to find out more information on these AMAZING frozen desserts check out their websites:

NadaMoo http://www.nadamoo.com

Savoy Sorbet http://www.savoysorbet.com

Check out our sister companies new June Post.

It’s  about the beautiful produce that’s popping up this summer!

http://elitechefsofaustin.com/2014/06/tastes-of-summer/

Whether you spend your day driving your kids around town, or you spend it hopping from meeting to meeting we all need extra fuel to get around! We are constantly being swayed by blogs, television shows, lifestyle magazines, and even our friends are weighing in on our dietary decisions. Could it be that we are in a fog of wanting the newest, trendiest things? Don’t get me wrong, I like seaweed “chips”, chia seeds, and kale, but maybe while we are shopping for the latest spirulina infused coconut water we can pick up a few oldie but goodies!

1.  Cashews

While almonds have been the front runner for the past few years in the nut world, cashew lovers have enjoyed their lower price. Not to talk bad about his nut brother, but cashews are softer and an easy sell to the kids than almonds. If you take a walk down the bulk aisle at any health food store you will see in the midst of the almonds and peanuts the delicious cashew. Cashews are a great source of antioxidants, and can help with those mid afternoon potato chip cravings!

2. Carrots

Who needs dental and vision insurance when you have carrots?! While we were all told as kids to eat these hard orange root vegetables, they have become so common that they are “forgettable”. There are so many ways you can buy these at your grocery store- sliced, julienned, and cute little baby carrots. You can eat them raw, cooked, plain, or dip them in your favorite dip (maybe even that hummus we mentioned earlier!) While a beta-carotine diet has been shown that it may play a role in protecting against certain cancers, carrots also contain potassium, manganese, magnesium, folate ,vitamin K, vitamin E, fiber, phosphorous, and zinc.

3. Hummus

While an avid vegetarian may have this as a staple, hummus still isn’t a typical household snack, but why? Not only is this amazing dip part of the Mediterranean Diet, but it may reduce your cholesterol, your risk of cancer, and your waist line! Not only can you buy hummus in individual packs now, but it’s great on a pita, a piece of toast, or on a slice of red pepper. It’s incredibly easy to make (if you don’t want the grocery store variety), comes in many different flavors, and once you tell your kids it’s “bean dip” they will be sure to love it too!

4. Apples

Yes, Apples. When you go to a health food store the more exotic fruits and vegetables stay at the forefront of the produce section. The apples are usually in dark back corner. Sure, the bakers make their way through, but why don’t we think about it as a snack anymore? Apples are pretty much one of the easiest things you can take with you ANYWHERE. They don’t need to be refrigerated, they don’t take up too much space, they can fit in your car’s cup holder, and they are amazingly inexpensive! Apples may help reduce the risk of some cancers and also have an amazing amount of fiber!

5. Raisins

We probably all got these in our lunch box at some point growing up, and we also probably tried to trade them for some sort of pudding at some point as well. Well, if the last time you had raisins you were carrying around a lunch box it may be time to try them again. Raisins are packed with antioxidants, may help reduce your risk of chronic disease, and are a great source of fiber! Since they are dried, you don’t need to eat as much, and they have a sweet taste to them which may help with a mid-day sweet attack.

6. Cherry Tomatoes

Low in calories, easily packable, and no refrigeration needed! Have you ever started eating a bag of chips to look down and find you’ve eaten the whole bag? Sometimes, we just seriously want to snack. With tomatoes you can totally do that. With about 100 calories in 3.5 cups you’re looking at some major snacking time with little regret! They are a good source of lycopene, dietary fiber, and may help promote good heart health.

***Austin Veggie Chef does not intend for these claims to be used in any other purpose then to get you thinking and excited about food. We are not dietitians, doctors, or researchers. We are chefs, foodies, and health conscious people who are seriously passionate about food. The information here is for entertainment purposes only. If you decide to change your diet, or need medical advice we suggest you to speak with your doctor.***

We all know breakfast’s renown as the most important meal of the day, but as of late it’s come to light that loading up on pancakes, fruit, breakfast cereal, toast and granola may not be such a smart idea.   Every whole food philosophy, from Macrobiotics to Paleo, recommends we replace sugar and refined carbohydrates in our diet with more nutritious dishes rich in protein, vegetables, good quality fats, and whole grains.  It’s a sacrifice made worth it for better health and well-being, but it also challenges our perception of what a meal consists of, especially breakfast.  With that in mind, here’s a breakfast idea that is quick and satisfying- Veggie Hash.  This dish can be made ahead in bulk, and then re-warmed each morning in a skillet.

Veggie Breakfast Hash
1 onion
2 carrots
2 celery stalks
1 turnip or rutabaga
or a combo of vegetables of your choice, ex- sunchoke, beets, winter squash, parsnip
your favorite high heat cooking oil (I like bacon grease or ghee, but sunflower or coconut oil is great too)
salt & pepper

Start by preheating your oven to 400 and pulling out a large cutting board, a sharp chopping knife, a large bowl, two baking sheets or pyrexes, and a vegetable peeler.

Wash all your veggies and peel the ones you desire to be peeled.  In some cases I’ll wash and scrub certain veggies really well rather than peel them, for that extra fiber, but go with whatever you prefer!

Settle in to your cutting board and begin dicing all your vegetables.  Try to chop them to more or less uniform sized pieces so that they will cook at the same rate.  Remember that the smaller the pieces the faster they will cook.  Throw your chopped veggies in the large bowl.

Toss the chopped veggies with the oil, salt and pepper, and spread evenly on the baking pans, not too deep.  Bake for 30-40 minutes, or until fork tender and slightly browned.

These are especially good reheated in a skillet in the morning and topped with a fried egg and some saurkraut, or mixed with sausage, ground turkey, or bacon, yum!

Gluten-Free, Dairy-Free Lasagna with Marinara, Italian Sausage & Basil Pesto
AKA Pesto Lasagna

Lasagna of all kinds are great for potlucks or to feed a crowd.  You don’t have to tell your friends and family that this one is gluten-free and dairy-free, and because this lasagna has so much flavor, odds are they won’t notice anything is missing.  Since lasagna is a pretty forgiving medium, please feel free to experiment with adding cheese and/or substituting mushrooms for Italian sausage, or adding extra vegetables like eggplant & zucchini.  There’s so many possibilities!
Directions are for a 13x9x2 inch baking dish.

1. Noodles!
1 box of GF lasagna noodles
Big pot of water
sea salt
extra virgin olive oil, (spray kind is super handy but not necessary)

First, bring a big stockpot of water to a boil, then add salt, and follow the directions for cooking your lasagna noodles.  I recommend Tinkyada Brown Rice Lasagna Noodles, which I like to cook for 11 minutes instead of the listed 13 minutes so that they are less likely to break apart.  If you’re trying to guess how many to cook, try laying them out dry in the baking pan so you can visualize how many noodles it will take to make 3 layers, then cook 1 or 2 extra just in case.

Once they’re done cooking, drain and rinse them with cold water until they’re cooled, then spread them on a piece of wax paper until you’re ready to build your lasagna.  If you need to stack the noodles, dab or spray them with oil to keep them from sticking to each other.

2. Meat Sauce!
1/4c extra virgin olive oil, (first cold-pressed is ideal)
2 cans Organic Crushed Tomatoes with Basil
4-5 garlic cloves, pressed or minced
6 fresh basil leaves
1 lb mild Italian sausage (bulk as opposed to link)
1T fish sauce
1-2T red pepper flakes, or to taste (optional)
black pepper, to taste
sea salt, to taste
brown sugar or agave nectar, to taste (start small)
a splash of red wine or balsamic vinegar (optional)

Begin with a large pot.   Try to avoid non-stick, stainless steel or enamel coated cast iron is ideal.  Warm pot over medium heat, then add the olive oil.  Toss in the garlic and 3 of your basil leaves and pause for a moment until the garlic is fragrant, then add the sausage with the fish sauce, stirring occasionally so that it’s thoroughly browned and crumbled
.

Pour in the wine and your chili flakes, if you’re using them. Allow the wine to de-glaze the pan for a minute while stirring, then pour in the crushed tomatoes.   Bring to a simmer and allow to bubble gently for 15-20 minutes, then add sugar, salt, balsamic vinegar & pepper to taste.  Simmer for at least 5 more minutes while you assemble the rest of the ingredients.

3. Pesto!
2c basil leaves
1/4-1/3c pine nuts or pecans (or a mix)
1/4c extra virgin olive oil
3-4 cloves of garlic
juice of 1 small lemon or 1/2 a large lemon (or less, I like it more lemony than some)
sea salt to taste

Toss everything in a food processor and blend, adding a drizzle more of olive oil if need be.  Taste and add salt, more oil or nuts or lemon as you desire.

4. Build!
2 1/2c chopped fresh spinach
basil pesto
meat sauce
lasagna noodles
aluminum foil
preheat oven to 350

Grab your 13x9x2 inch baking dish and huddle the sauce, noodles, spinach, and pesto within reach.  Start by ladling about a 1/3 of the sauce into the pan, then create a layer of noodles (you’ll probably need to trim them or cut them in half with a knife so that they fit).  Now spread 1/3 the pesto onto the noodles, then 1/3 sauce, then cover with half the spinach, then another layer of noodles.  Then, 1/3 pesto & and rest of the spinach, and another layer of noodles.  Top it off with the remaining pesto and sauce and you’re ready to bake!

Cover lasagna with foil and bake for 30 minutes.  Uncover and bake an additional 15 minutes.  Once you pull it out of the oven, let sit about 15 before serving.  Enjoy!

Maybe you’ve heard of it, maybe your grandparent did it, maybe your friends are doing it.  Cooking with cast iron is easier than you think, and is a great alternative to using stainless steel or non-stick pans.  Because cast iron absorbs and distributes heat more evenly, it is a joy to work with and yields better results once you get used to it.  To succeed with cast iron is a four-fold process, then before you know it you’ll be talking shop about cast iron with all your peers and elders.

One:  Selecting your cast iron.
If you’re buying new, pick out a pan that suits your needs size wise, or consider buying a large skillet and a small skillet.  New pans often come pre-seasoned.  It should say on the label.  Lodge is a very good brand, be it expensive.  Follow your gut and pick a pan that appeals to you.

If you’re buying used, from a thrift store or garage sale, make sure there are no cracks or deep pockmarks.  Most likely you will be removing the seasoning from this pan and re-seasoning it.  Directions for that will follow.  A little rust is acceptable as it will be dealt with in the seasoning stage.

If you’re getting your pan from a friend or relative, ask them about how the pan was used.  If for instance they cooked bacon every day and you are a vegetarian, you will probably want to strip the existing seasoning and re-season it.

Two: Seasoning your skillet (if needed, or go to three…)
If you’re pan is used begin by washing it thoroughly with hot water and soap, scrubbing it with steel wool inside and outside to remove any gunk or rust.  With a really tricky number, you may need to combine soaking and scrubbing at intervals until all gunk in gone.  The pan will appear greyish and porous, but it’s ok if it’s surface is not completely even in color and texture.  As you scrub the old seasoning will be flaking off in pieces.  Get it all out of your system now because this is the last time you will ever use soap on your skillet.

Meanwhile, preheat your oven to 400.  Rinse your skillet well and allow it to dry completely in the hot oven.

Once the pan is dry it’s time to smear it all over with oil.  It’s easier to handle a cool pan, but you can smear it while it’s hot if you like.  Here are your oil options:
bacon fat
lard
a non-hydrogenated vegetable shortening (Spectrum has a good one)
a high heat oil such as a non-gmo corn oil or a refined coconut oil.
The safe heat-range of any good quality oil should be displayed on the label.  Look for one that is safe in a 400-500 degree range.

Smear inside and out, including the handle.  Place the pan or pans upside down in the hot oven.  Put a piece of foil or a baking sheet on the rack beneath to catch any oil that drips off.  Bake your pan for at least an hour, then turn off the oven and leave the pan inside to cool gradually.

For best results, repeat the seasoning process, sans the washing part, at least once.

Three:  Using your skillet.

Remember to do things in this order, and you will do just fine.
1. Heat your skillet.  This opens the pores in the iron to receive the cooking oil or fat.
2. Add your preferred cooking oil or fat to your skillet once it is hot. This ensures that the oil will soak into and coat the pan instead of swimming around in your food.  Animal fats like bacon drippings, butter or ghee are your pans best friend, but it’s understandable if you are vegan and prefer to use vegetable oils.  Please always choose good quality oils and use them within their safe temperature zones.
3.  Cook away.  Look at you go!  If you find your pan is too hot at some point, remove from heat, then reduce the heat and bring the pan back to the burner.
4. Clean your skillet!

Four:  Clean your skillet!
While your pan is still hot, use a hot pad to bring it to the sink.  Rinse the pan with warm water and scrub off any food that remains.  Use a sponge or scrubby that is designated for this and never touches soap, or you will be back to square one!  Don’t try to scrub off the oil, only the food bits.

If the food is really on there, fill your hot pan with water and simmer on the stove, using a spatula to scrape off bits, until the food is loosened and can be scrubbed off.  No. Soap.

Once your pan is food bit free, it’s back to the stove to be dried.  Turn on the burner as if you were beginning to cook again and heat your skillet until it is completely dry.

Once dry, remove from heat and coat the inside, and occasionally the outside, with oil using a folded up paper towel.  Oil is the bread and butter of iron pans.  It gradually creates the seasoning of the pan that keeps food from sticking to it and protects it from rust.  Do not fear the oil.  If you’re worried about germs, recall that you are making your pan piping hot on the regular.

There will probably be an adjustment period with your pan mostly related to figuring out how hot to get it and how much oil to use to prevent sticking.  Don’t worry, you’ll figure it out.

There you have it!  Commiserate with your friends and grandparent.  Enjoy your new found freedom from non-stick by throwing all of that poisonous trash away and baking a cornbread in your oven, in your new cast iron skillet (you can do that!)