Simplifying Meal Prep

Do you cringe when you hear the words “meal prep”? For the longest time I HATED meal prepping. Bottom line, I don’t enjoy spending hours in the kitchen on Sundays prepping food. I would rather be out doing something with the family, especially now that it is getting nicer outside. Does anybody else feel the same way?

Even though I don’t enjoying spending hours meal prepping, meal planning is a very necessary thing for me. When I plan and prep my meals ahead of time it sets me up for successful, healthy eating all week long. So how do I prep my meals without spending a ton of time in the kitchen? I prep two days during the week and I utilize a secret weapon… my CROCK- POT! I LOVE this thing. It has saved me so much time preparing dinners.

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This is what my typical week of meal planning looks like:

Monday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot bbq pulled pork and sweet potato

Tuesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftovers Crock-Pot bbq pulled pork and sweet potato

*Prep Crock-Pot recipe for tomorrow

Wednesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot beef, potatoes and veggies

Thursday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftover Crock-Pot beef, potatoes and veggies

Friday: Breakfast- Smoothie

Lunch: Tuna fish, crackers and veggies

Dinner: Fish and broccoli

*Fridays in Lent we cannot eat meat

Weekends I leave open. We typically will just eat leftovers.

We do our grocery shopping on Sundays. Sunday night I prep the Crock-Pot meal for Monday and Tuesday, cut veggies for snacks during the week and cook chicken for lunches during the week. I keep my recipes very simple. I love to cook but I don’t like spending hours doing it. As I said earlier, I want to spend the free time that I do have with my family, not in the kitchen for hours. Once my son gets a little older, I look forward to teaching him how to cook so that we can spend time together in the kitchen but right now isn’t that time.

I hope that this gives you some inspiration. You don’t have to spend hours planning and prepping your meals. Keep it simple.


Lisa Kenny


Lisa Catherine Coaching

www.LisaCatherineCoaching.com

LisaCatherineCoaching@gmail.com



Are Smoothies Good For You?

Yes, smoothies can be very good for you if f you make it yourself or go to a smoothie bar where you know exactly what is in it. Many stores will add ingredients with a ton of sugar, such as ice cream or syrups. If made correctly, smoothies can be a fantastic meal replacement or snack. I try to have a smoothie once a day and, typically, for breakfast. Why? Well here are a few reasons why smoothies are so good for you:

1. Fruits and Veggies

Its amazing how many people do not get the recommended fruits and vegetables in. Smoothies are a great way to get some healthy fruits and vegetables in your diet. I always add one serving of fruit and at least one serving of vegetables in my smoothie. Make sure not to overdue it on the fruit since fruit does contain sugar, natural but still sugar. 

2. Healthy Fat

People seem to be afraid of the word "fat" nowadays but the truth is that your body needs healthy fat to function. Incorporating healthy fats into your smoothie is a great way to start off your morning. Your body will love you for it. I add 1/4 of an avocado to my daily smoothies and sometimes a scoop of almond butter (no added sugar).

3. Simple & Quick

For those that are constantly on the run and don't ever have time for breakfast, smoothies are an easy and quick meal to make for on the go. You can prep the night before and than throw it on the blender in the morning. I can't tell you how many people I talk to that just don't eat breakfast in the morning. Breakfast is the most important meal of the day. Your body has been resting all night without food so it would only make sense that it needs food in the morning in order to function at it's highest capability. Make sure to eat breakfast. Smoothies are fantastic, on the go, healthy meals.

4. Digestion

Adding ingredients into your smoothie that can aid in digestion are fantastic. Some examples of this are kefir, apple cider vinegar, avocados, cucumbers, peppermint, ginger, lemon, and fennel.

5. Energy

By fueling your body with healthy food and nutrients, you will have a ton of energy to go about your busy day.

 

Here are a couple of my smoothie recipes that I use quite often.

 

Blueberry Bliss Smoothie

1 Cup Almond Milk (unsweetened), Coconut Milk (unsweetened) or Water

1 Cup Blueberries (frozen or fresh)

1/4 -1/2 Avocado 

Spinach

1-2 Tbsp Almond Butter

Optional: Protein, flax, chia 

If you didn't use frozen blueberries, add a few ice cubes and than blend until smooth

 

The Green Monster Smoothie

1 Cup Almond Milk (unsweetened), Coconut Milk (unsweetened) or Water

1 Banana (frozen or fresh)

1 - 2 Tbsp Almond Butter (or any nut butter)

Spinach

Optional: Protein, flax, chia 

If you didn't use a frozen banana, add a few ice cubes and than blend until smooth

 

 

Have a great weekend! Stay healthy:)

 

XOXO 

Lisa Catherine

Lisa@LisaCatherineCoaching.com

www.LisaCatherineCoaching.com

America in Crisis!

For American's, dieting is just another hobby. How many people do you know that go on a different diet every month? I hear at least five people every day tell me that they are on some sort of diet or cleanse. It amazes me how diets have become such a fad!! What happened to just living a healthy lifestyle?? Society has engraved it in our heads that it is okay to eat crap food because we can just diet for a month, lose weight and do it all over again. It is an endless cycle.

The Boston Medical Center indicates that an estimated 45 million Americans diet each year and spend $33 billion annually on weight loss products. Yet, nearly two-thirds of Americans are overweight or obese. What is wrong here?? Does anyone else see the problem?

You may be sitting there thinking, "But, Lisa, how am I supposed to lost weight if I don't diet?" First of all, I HATE the word diet. It seriously sends chills up my spine. If you want to lose weight, be healthy and KEEP THE WEIGHT OFF, you need to live a healthy lifestyle. I am not going to lie, this may be a little harder than dieting for a couple months, but you will truly be happier and healthier if you do. Living a healthy lifestyle does not mean depriving yourself for a few months and than binging after your diet is over. Living a healthy lifestyle will take time. It will mean learning what healthy foods you enjoy, how to cut out the crap food slowly so that you don't go crazy, what type of exercise you ENJOY so that you actually want to exercise and so much more! So say no to dieting and say yes to a healthy lifestyle change. It is worth it, trust me:)

 

XOXO 

Lisa Catherine

Lisa@LisaCatherineCoaching.com

www.LisaCatherineCoaching.com

Send me an email if you are interested in my health coaching services and ready to begin living a healthy life!

Guilt- Free Healthy Holiday Desserts

Cookies, candy canes, ginger bread, peppermint lattes, hot chocolate! We are surrounded by sugar during the holidays! Don't give up on your healthy eating though. Here are some AMAZINGLY delicious guilt-free desserts to make that everyone is sure to love!

The Healthiest Cookies EVER (Paleo, Vegan)
Makes 12 cookies

Ingredients:

1 1/2 cups raw walnut halves
1 cup medjool dates, pitted (about 12)
1/4 teaspoon salt
1/2 teaspoon baking soda
1 teaspoon vanilla extract
1 flax egg (1 tablespoon ground flax or chia seeds + 3 tablespoons water)
1/2 cup dark chocolate chips (optional– see sugar-free options in the notes below)

Directions:

Preheat the oven to 350F and line a baking sheet with parchment paper or a silpat. In the bowl of a food processor fitted with an “S” blade, process the dates and walnuts together until a crumbly texture is formed. Add in the salt, baking soda, vanilla, and flax egg (see how to make a flax egg here) and process again until the batter is relatively smooth, a little stickier than traditional cookie dough.

Add in the chocolate chips and briefly pulse, just to combine.

Spoon the batter onto a lined baking sheet, and use your hands to gently flatten the cookie dough. (Tip: Wet your hands with water to prevent sticking!) Bake at 350F for 12 minutes, or until the edges are slightly golden. Allow to cool on the pan for 10 minutes, then transfer the cookies to a wire rack to cool completely.

Serve immediately, and store the leftovers in a sealed container in the fridge or freezer for best shelf life. These cookies should last a week in the fridge, and a month or more in the freezer.

source: www.dexinista.com

 

Sugar Free White Christmas

Ingredients

2 1/2 cups coconut butter.

1 1/4 cup coconut milk.

1 vanilla bean, seeds scraped.

1 tablespoon of rice malt syrup.

1/2 cup desiccated coconut.

1 cup macadamia nuts, roughly chopped.

1 cup pistachios.

1 cup frozen raspberries (keep in freezer until ready to use).

Directions

1. Line a 20cm square slice tin with baking paper. Melt the coconut butter in a bowl over hot water until it has completely turned to liquid.
2. Place the coconut butter in a food processor. Add the coconut milk, vanilla, syrup, and coconut until well combined. It is important to work quickly here, because you do not want the coconut butter to start solidifying. It is easier to stir through the dry ingredients when it is still runny. Stir in the macadamia nuts and pistachios. Gently fold in the frozen raspberries. 
3. Pour mixture into prepared tin. Place the tray in the freezer for 3-4 hours.
4. Use the baking paper to lift the White Christmas out of the tin and slice into squares (about 20). These are best stored in the freezer.
Note: You can eat them directly from the freezer or you can place them in the fridge for 30 minutes before serving to allow the raspberries to soften a little.

Source: www.iquitsugar.com

 

Shakeology Nutty No-Bake Cookies

Serves: 24 servings, 1 cookie

Ingredients

1 cup all-natural almond butter

1 tsp. pure almond extract

1 cup quick-cooking rolled oats

½ cup raw honey

1 cup Chocolate Shakeology

Instructions

Combine almond butter, extract, oats, honey, and Shakeology in a medium bowl; mix well with a spatula or clean hands.

Roll mixture into twenty four balls, each about 1-inch in size.

Flatten each slightly so that it is shaped like a traditional cookie.

Refrigerate for at least one hour before serving

source: BeachBody

 


Cranberry Crumble Bars

Serves: 12 servings, 1 bar each
Ingredients

Parchment paper
Nonstick cooking spray

Crust

1 cup dry old fashioned oats, gluten-free
1 cup whole raw almonds
¼ tsp. sea salt (or Himalayan salt)
3 Tbsp. coconut sugar
¼ cup + 1 Tbsp. extra-virgin organic coconut oil, melted
 

Filling

3 cups coarsely chopped cranberries
¼ cup 100% orange juice
1 Tbsp. finely grated orange peel (orange zest)
2 Tbsp. coconut sugar
1 Tbsp. cornstarch, preferably GMO-free
 

Topping

3 Tbsp. coconut sugar
2 Tbsp. gluten-free all-purpose flour
¼ cup dry old fashioned oats, gluten-free
1 Tbsp. + 1½ tsp. extra-virgin organic coconut oil

Instructions

  • Preheat oven to 350° F.
  • Line an 8 x 8-inch pan with parchment paper. Lightly coat with spray. Set aside.
  • To make crust, place oats, almonds, salt, and sugar in food processor (or blender); pulse into a fine meal. Make sure no large pieces remain.
  • Add oil; pulse to mix. It should form a loose dough that sticks together when squeezed between two fingers. Add more oil if too dry.
  • Spread oat mixture into prepared pan. Press into an even layer with your fingers or a flat object (like a drinking glass).
  • Bake for 15 minutes. Increase heat to 375º F. Bake an additional 5 minutes, or until crust is fragrant and edges are slightly golden brown. Set aside.
  • Reduce oven temperature to 350º F.
  • To make filling, heat cranberries, orange juice, orange peel, sugar, and cornstarch in medium saucepan over medium heat, stirring frequently, for 5 to 7 minutes, or until bubbly. Set aside.
  • To make topping, combine sugar, flour, oats and oil in a small mixing bowl; mix with fork until mixture resembles coarse meal. Set aside.
  • Add cranberry mixture to crust; cover evenly.
  • Top with crumble topping; cover cranberries evenly.
  • Bake for 15 to 20 minutes, or until cranberry filling is warm and bubbly and topping is golden brown.
  • Cool completely for 1 to 2 hours. Lift parchment paper from pan; cut into 12 bars.

source: BeachBody

 


QUINOA BRITTLE


Serves: 10
Ingredients

1/2 cup (92 g) uncooked white quinoa
3/4 cup (75 g) pecans, chopped
1/4 cup (22.5 g) rolled oats
2 Tbsp (24 g) chia seeds
2 Tbsp (24 g) coconut sugar
optional: pinch sea salt
2 Tbsp (30 ml) coconut oil
1/2 cup (120 ml) maple syrup

Instructions

  • Preheat oven to 325 degrees F and line a baking sheet with parchment paper, ensuring it covers the entire surface and all the edges (to prevent spill over).
  • Add quinoa, pecans, oats, chia seeds, coconut sugar, and salt (optional) to a mixing bowl - stir to combine.
  • To a small saucepan, add coconut oil and maple syrup. Warm over medium-low heat for 2-3 minutes, stirring occasionally until the two are totally combined and there is no visible separation.
  • Pour over the dry ingredients and stir to thoroughly combine and coat. Arrange on parchment-lined baking sheet and spread into an even layer with a metal spoon. Try to get it as even as possible, or the edges will burn and the center won’t crisp up (see photo).
  • Bake for 15 minutes, then turn the pan around to ensure even browning. Bake 5-10 minutes more and watch carefully as to not burn. You'll know it's done when uniformly deep golden brown in color and very fragrant. The edges may appear to be getting too brown, but they’re just getting crisp and caramelized, so don’t be afraid of that!
  • Let cool completely before breaking into bite-size pieces with a sharp knife or your fingers.
  • Once completely cooled, store leftovers in a sealed bag or container at room temperature for 1 week, or in the freezer for up to 1 month. This makes an excellent holiday dessert or gift!

source: The Minimalist Baker

 

HAPPY HOLIDAYS!!

XOXO

LISA CATHERINE

5 Delicious Thanksgiving Plant Based Meals

Just because it is the holiday season does not automatically mean that you have to eat unhealthy and gain 10lbs. Here are some of my favorite tasty and nutritious plant based recipes to help you stay on track during the holidays.

Garlic Green Beans and Mushrooms

Preparation time: 20 minutes | Cooking time: 15–20 minutes | Makes 4 servings

Ingredients

1 pound green beans
1 pound mushrooms
2 tablespoons vegetable broth
1 teaspoon sesame seeds
6 cloves garlic, minced
2 tablespoons tamari
Salt, to taste

Steps

  1. Rinse the beans, trim the ends, and break into 1-inch pieces. Steam over boiling water until tender, 7–10 minutes.
  2. Rinse and slice the mushrooms.
  3. Heat vegetable broth in a skillet over medium heat. Add sesame seeds and garlic, and sauté for 2 minutes.
  4. Stir in the tamari. Add the mushrooms and cooked beans. Season with salt.
  5. Cook 3–5 minutes, then transfer to a serving dish.

Tips:

  • The papery skins on garlic can be easily removed using a chef’s knife. Lay the flat edge of the blade on top of the garlic clove and press down firmly with the palm of your hand. You should hear a slight cracking sound as the skin breaks. Then it can be easily peeled from the clove.
  • My mother likes green beans with tarragon. When adding tarragon to this recipe, do not add tamari or sesame seeds.

Source: The China Study Cookbook

Holiday White Bean, Potato, and Stuffing Casserole

Serves 6

Potato/Bean Layer

3 cups peeled and chopped white potatoes
1½ cups cooked white beans (drained and rinsed if canned)
¼ teaspoon garlic powder
¼ teaspoon sea salt
1 teaspoon dried marjoram leaves

Stuffing

4 cups whole-grain bread cubes, from 7 to 9 slices fresh wholegrain bread (see note)
3 teaspoons Italian seasoning (see note)
½ teaspoon sea salt
2 cups diced onion
2¼ cups vegetable broth
1 teaspoon dried basil
1 cup diced celery
4 cups diced mushrooms
⅔ cup chopped pecans

Garnish

½ teaspoon paprika, plus more as needed

Steps

Preheat the oven to 400 degrees F. Oil an 11 x 7 inch baking pan or casserole dish.

To make the potato/bean layer, fit a large sauce pan with a steamer insert. Add 2 inches of cold water, and then add the potatoes. Cover and bring to a boil. Steam for 15 to 20 minutes, until they are soft, but not mushy. Put the potatoes, beans, garlic powder, and salt in a highperformance blending appliance and process until smooth. Transfer to a medium-size bowl and stir in the marjoram.

While the potatoes are steaming, cut the wholegrain bread into 1/2-inch cubes. Put the bread cubes, Italian seasoning, and salt in a large bowl and toss to combine. Transfer to a large, rimmed baking sheet and bake for 10 to 15 minutes or until the bread is slightly crisp. Put the pan on a wire rack and let cool.

While the bread cubes are cooling, prepare the stuffing by combining the onion, ¼ cup vegetable broth, and the basil in a large skillet. Cook over medium-low heat, stirring occasionally, for 7 minutes. Add the celery and ¼ cup broth, cover, and cook, stirring occasionally, for 5 minutes. Add the diced mushrooms and another ¼ cup broth, cover, and cook, stirring occasionally, for 5 minutes, or until most of the liquid has cooked down, leaving the mushroom mixture very moist but not soupy. Stir in the pecans and remove the skillet from the heat.

Put the remaining 1½ cups vegetable broth into a small sauce pan. Bring to a simmer over medium heat. Put 4 cups of the toasted bread cubes in a large bowl. Add the mushroom-pecan mixture and stir gently to combine. Pour in ½ cup of the hot vegetable broth and stir to combine. Add as much of the remaining broth as needed so the mixture is moist but not soupy. (If the mixture still seems dry after adding all of the broth, add a small amount of water.)

Spread the stuffing in an even layer in the bottom of the prepared baking pan or casserole dish. Spread the potato mixture over the stuffing in an even layer. Sprinkle with the paprika. Cover loosely and bake for 40 to 45 minutes. Uncover and bake for 5 to 7 minutes, until slightly golden on top. Cool for 15 minutes. Serve warm.

Chef’s Notes:

  • For a gluten-free option, make gluten-free stuffing using 7 to 9 slices of gluten-free bread in place of the whole-grain variety.
  • If you prefer a sage-flavored stuffing, replace the 3 teaspoons Italian seasoning with 1 teaspoon crumbled dried sage leaves, 1 teaspoon dried thyme leaves, and 1 teaspoon dried marjoram leaves.

Source: Jazzy Vegetarian Classics

Vegan Zucchini Gratin

Ingredients

  • For the Gratin:
  • 2 medium zucchini squash, sliced in thin rounds (I used 1 zucchini, 1 yellow)
  • 1 small bundle asparagus
  • 1/2 yellow or white onion, cut into thin rings
  • Sea salt and black pepper
  • 3/4-1 cup vegan Parmesan cheese
  • 2.5 Tbsp olive oil
  • 1/4 tsp garlic powder
  • For the Vegan Parmesan Cheese:
  • 3/4 cup raw cashews
  • 3 Tbsp nutritional yeast
  • 3/4 tsp salt
  • 1/4 tsp garlic powder

Instructions

  1. Prepare vegan parmesan cheese by whirling all ingredients together in a food processor or blender until a fine meal or powder is formed. Don’t over-process or it will begin to get clumpy. Set aside. Will keep covered in the fridge for about a month.
  2. In a 10-inch cast iron or oven safe skillet, sauté onion in .5 Tbsp olive oil over medium-low heat until soft – about 10 minutes – seasoning with a pinch of sea salt and black pepper. Set aside.
  3. Preheat oven to 400 degrees F.
  4. Slice squash into very thin slices, about 1/8th-inch thick (see photo). Use mandolin if you have one, or just a sharp knife.
  5. Cup off the top 2-3 inches of the asparagus. That’s the only part you’ll be using. Save the rest for another dish. Carefully split the top portion in half so it nestles into the gratin better (optional).
  6. Add asparagus and squash to a mixing bowl and top with remaining 2 Tbsp olive oil, 3/4 tsp salt, pinch of black pepper, 1/4 tsp garlic powder (optional), and 2 Tbsp of the vegan parmesan cheese. Toss to coat.
  7. Spread the slightly cooled onions around in the bottom of the skillet to create an even base. Top with squash, layering green and yellow as you go (if you did two colors). It doesn’t have to be perfect. Just start on the outside and work your way in, keeping them in line as much as possible. Once the squash is arranged, tuck pieces of the asparagus into the layers in a circular motion (see photo).
  8. Top with an even layer of the vegan parmesan cheese (~3/4 cup) and bake at 400 degrees F for 30 minutes. Then broil on high for the last 1-2 minutes to toast up the top (optional, but recommended). Watch closely as it can burn quickly. Let rest for a few minutes before serving.
  9. This makes an excellent side dish, brunch item, or light lunch or dinner when accompanied with a protein, such as hummus or chickpea salad, or scrambled or fried eggs if not vegan. Reheats well in the microwave or oven.

Source: Minimilist Baker

Lentil Mushroom Walnut Balls with Cranberry Pear Sauce

These lentil mushroom balls are festive, filling, and a great vegan protein option for your holiday feast! You can most likely prepare the lentil balls in advance. Just shape the balls and cover with plastic wrap. Chill in the fridge for no longer than 12-24 hours, bring to room temperature, and then bake as usual (of course, remove plastic wrap first). The cranberry sauce can be made a couple days in advance as well. I don't suggest skipping the sherry vinegar; it really makes this lentil mixture come to life and it pairs so well with the mushrooms. Lastly, it's important to (very) finely chop all the vegetables and walnuts so everything sticks together.

Yield
13-14 balls

Prep Time
35 Minutes

Cook time
45 Minutes

Ingredients:

for the lentil balls:

  • 1/2 cup uncooked green lentils
  • 1 cup walnuts halves, finely chopped
  • 2 teaspoons extra virgin olive oil
  • 2 heaping cups finely chopped cremini mushrooms (one 8-oz package)
  • 3 large garlic cloves, minced
  • 1 cup finely chopped destemmed kale leaves
  • 1/3 cup dried cranberries, finely chopped
  • 1/2 teaspoon finely chopped fresh rosemary (or 1/4 tsp dried)
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1 tablespoon sherry vinegar
  • 2 tablespoons ground flax + 3 tablespoons water
  • 1/2 cup gluten-free rolled oats, ground into a coarse flour
  • 1/2-3/4 teaspoon fine grain sea salt, to taste
  • Freshly ground black pepper, to taste

for the cranberry sauce:

  • 2 cups frozen or fresh cranberries
  • 1 ripe pear, peeled and finely chopped
  • 1/2 cup pure maple syrup
  • small pinch fine grain sea salt

Directions:

  1. Add lentils into a medium pot along with 2 and 1/4 cups water. Bring to a boil and then reduce heat to medium. Simmer for about 20 minutes, uncovered, adding more water if the lentils dry out. Once the lentils are fork tender, remove from heat and mash with a potato masher until it's a coarse paste with some lentil pieces still intact. Set aside.
  2. Meanwhile, preheat the oven to 325F. Toast the chopped walnuts for 9-12 minutes, until lightly golden and fragrant. After toasting, increase oven temp to 350F.
  3. In a very large skillet or wok, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium-high heat for about 7-9 minutes, until most of the water cooks off. Now add the kale, toasted walnuts, cranberries, herbs, and sherry vinegar. Stir until combined and continue cooking for another few minutes until the kale is wilted. Remove from heat and stir in the mashed lentils when ready.
  4. In a small bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Now stir in the 1/2 cup oat flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it's way too sticky, add a bit more oat flour. If it's dry, add another tbsp of water.
  5. Line a baking sheet with parchment paper. Shape lentil mixture into balls and pack tightly with your hands so they hold together. Place on baking sheet an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed.
  6. Bake the lentil balls at 350F for 15 minutes. Remove from oven, gently flip over, and bake for another 11-13 minutes, until golden and firm on the exterior.
  7. For the sauce: Add the cranberries, pear, and maple syrup into a medium pot. Bring to a low boil over high heat and then reduce heat to medium. Simmer, uncovered, for 10-20 minutes until thickened. Use a potato masher to mash up the pear.

Tips:

1) If your mixture seems dry (and this could be the case if the lentils are cooked too long), feel free to add a touch of water to moisten the mixture enough so it adheres. 2) To make oat flour, add the rolled oats into a blender and blend on high until a flour forms. Alternatively, you can use 1/2 cup oat flour if you already have some on hand.

Source: Oh She Glows

No Bake Cranberry Pear Tart

Instructions:

For the Crust:

Combine the walnuts, dates, cinnamon and salt in the bowl of a food processor and process until the mixture is well combined but not completely smooth. Press it into the bottom and up the sides of a nine-inch non-stick tart pan and refrigerate while you make the filling.

For the Filling:

Place the pears, cinnamon, nutmeg, maple syrup, apple cider, and dried cranberries in a saucepan and cook over medium heat until the pears are tender, about 10 minutes. Remove the pears and cranberries with a slotted spoon to a bowl and set aside. Return the pan to the heat and cook the remaining liquid in the pan until it is reduced by half.

Spread the fruit over the tart crust and pour the reduced liquid over it.

Refrigerate until ready to serve.

Source: Forks Over Knives

 

 

Have a healthy and happy Thanksgiving!

 

xoxo

Lisa Catherine