Cozy Fall Quinoa Bowl

 

🌾 Cozy Fall Quinoa Bowl with Chickpeas, Brussels Sprouts & a Hint of Cayenne

Warm up with this Cozy Fall Quinoa Bowl featuring chickpeas, Brussels sprouts, mushrooms, and a touch of cayenne. Packed with plant-based protein, fiber, and flavor — it’s the perfect real food comfort bowl for cooling temperatures.  Fall reminds us that slowing down can be deeply healing.  It’s a dish that satisfies without overwhelming — perfect for anyone walking away from ultra-processed foods and learning to reconnect with real, vibrant flavor again.

(Because real food should comfort and awaken at the same time.)

Why You’ll Love It:

   •   🥣 Deep nourishment: Quinoa and chickpeas provide complete, plant-based protein.

   •   🌶️ A hint of heat: Cayenne adds gentle warmth that boosts circulation and enhances flavor.

   •   🌿 Gut-loving fiber: Brussels sprouts, carrots, and chickpeas support digestion and balance.

   •   🍄 Umami-rich flavor: Mushrooms and coconut aminos make every bite savory and satisfying.

   •   ⏱ Ready in an hour: Wholesome, inviting, and simple enough for any night of the week.

Ingredients

   •   1 cup quinoa

        2 cups chicken broth (or vegetable broth)

   •   1 onion, chopped

   •   2 carrots, chopped

   •   2 cups mushrooms, sliced

   •   2 cloves garlic, minced

   •   ½ pound shaved Brussels sprouts

   •   1 can chickpeas, drained and rinsed

   •   1 cup cherry tomatoes, halved

   •   2 tablespoons coconut aminos

   •   2 tablespoons olive oil

   •   ¼ cup walnuts, roughly chopped

   •   Dash of cayenne pepper (adjust to taste)

   •   Sea salt and black pepper, to taste

Instructions

1. Cook the quinoa: In a medium pot, bring 2 cups of broth to a simmer and add quinoa and part of onion. Add lid and cook until fluffy, about 15 minutes. Set aside.

2. Sauté the veggies: In a large skillet, heat olive oil over medium heat. Add onion, garlic, mushrooms, carrots, and shaved Brussels sprouts. Sauté until golden and fragrant, about 8–10 minutes.

3. Add spice and combine: Sprinkle in a dash of cayenne pepper, then stir in the cooked quinoa, chickpeas, cherry tomatoes, and coconut aminos. Toss until evenly mixed and heated through.

4. Finish and serve: Season with sea salt and black pepper to taste. Top with chopped walnuts just before serving for crunch and depth.

Why You Should Try It:

This isn’t just mouthfuls of nutrition — it’s a reset for your body and your senses. The warmth of the cayenne pepper wakes up your taste buds, helping you rediscover how flavorful real food can be.

The Brussels sprouts and chickpeas bring gut-friendly fiber, while the healthy fats from walnuts and olive oil help you feel grounded and satisfied. It’s a simple way to feel nourished — body, brain, and soul.

Because food shouldn’t just fill you.

It should heal you.

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Nutrition (Per Serving)

(approximate, based on 4 servings)

   •   Calories: 289

   •   Protein: 9.9 g

   •   Carbohydrates: 34 g

   •   Fat: 13.7 g

   •   Fiber: 8.2 g

Oven Roasted “Grilled” Chicken Bites

 

 

Easy Oven “Grilled” Chicken Bites (Juicy + Perfect for Salads)

If you love the flavor of grilled chicken but don’t have a grill (or the time to use one!), this recipe gives you that same smoky, savory flavor right from your oven. These juicy diced chicken bites are seasoned simply with Lawry’s Seasoned Salt and roasted hot for beautiful color and tenderness.  This Real Food Recovery–inspired recipe is perfect for tossing over mixed greens and fruit, adding to a wrap, or strong enough to use as a Main Dish with roasted vegetables on the side — real food made simple.

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Ingredients

   •   1½ to 2 pounds boneless, skinless chicken breasts or thighs

   •   1 tablespoons olive oil or avocado oil

   •   1½ to 2 teaspoons Lawry’s Seasoned Salt (adjust to taste)

   •   Optional: ½ teaspoon smoked paprika or a drop (⅛ teaspoon) liquid smoke for grilled flavor

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Instructions

1. Preheat oven to 425°F. Line a large baking sheet with foil or parchment for easy cleanup.

2. Cut chicken into ¾–1-inch bite-size cubes and pat dry with paper towels to remove excess moisture.

3. Toss the chicken with olive oil, Lawry’s Seasoned Salt, and (if using) smoked paprika or liquid smoke until evenly coated.

4. Spread chicken pieces in a single layer on the baking sheet, leaving space between each piece so they roast instead of steam.

5. Roast for 15–18 minutes, stirring once halfway through.

6. For extra “grilled” flavor, broil for 1–2 minutes at the end until lightly browned and caramelized on the edges.

7. Let cool for a few minutes, then store in an airtight container in the fridge for up to 4 days.

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Serving Ideas

   •   Over mixed greens with grapes, walnuts and balsamic vinegar

   •   With roasted veggies and a drizzle of olive oil

   •   Wrapped in lettuce or tucked into a grain bowl for easy lunches

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Storage Tip

Keep your chicken and salad greens stored separately. Add grapes, dressing, or fruit just before serving to keep your meal fresh and crisp all week long.

Healthy High-Protein Spaghetti with Lupini Pasta

 

If you think spaghetti has to be a guilty pleasure, think again. This recipe transforms your favorite comfort food into a high-protein, gut-friendly meal that fuels your body and satisfies every craving — without the bloat or sugar crash. Using 96% lean ground beef, a homemade roasted tomato sauce, and Lupini bean pasta, this dish delivers rich Italian flavor with none of the heaviness. It’s real food, made simple — and you won’t believe how good it tastes.  (And as a bonus, I turned it into 6 lunches, and freeze a few if you desire...I don't like to share ;)

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🧾 Ingredients

For the Beef Mixture:

   •   1 pound 96% lean ground beef

   •   1 chopped onion

   •   1 tablespoon chopped garlic

   •   Dash of cayenne pepper (optional for heat)

   •   1 cup sliced mushrooms (cooked or add raw to skillet)

For the Sauce:

   •   5–6 ripe tomatoes, diced

   •   1 chopped onion

   •   2 diced carrots

   •   1 diced jalapeño

   •   1 tablespoon garlic

   •   1 tablespoon olive oil

   •   Chicken broth (to thin, as needed)

   •   Fresh basil leaves (optional)

For the Pasta:

   •   1 (8 oz) box Lupini Bean Spaghetti

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🍳 Instructions

1. Cook the Beef Mixture

In a large skillet, add the 96% lean ground beef, chopped onion, garlic, and a dash of cayenne.

Cook over medium heat until the beef is browned and the onions are soft — no draining necessary when using lean beef.

Stir in the mushrooms and cook another 2–3 minutes until tender.

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2. Roast and Blend the Sauce

Preheat your oven to 425°F (220°C).

On a baking sheet, toss together the diced tomatoes, onion, carrots, jalapeño, garlic, and olive oil.

Roast for 1 hour, until vegetables are soft and slightly caramelized.

Transfer everything to a blender and blend until smooth.

Add chicken broth a little at a time until you reach your desired consistency.

Blend in fresh basil leaves for extra flavor if desired.

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3. Cook the Pasta

Prepare the Lupini bean spaghetti according to the package directions. Drain and set aside.

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4. Combine and Serve

Pour the homemade sauce into the skillet with the beef mixture and simmer for a few minutes to marry the flavors.

Toss with the cooked pasta until evenly coated.

Serve hot, garnish with basil, and enjoy your high-protein, blood-sugar-friendly spaghetti that tastes as comforting as the classic — but leaves you feeling amazing.

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🌿 Why You’ll Love This Recipe

   •   High in protein, low in carbs — thanks to lean beef and Lupini bean pasta.

   •   Gut-friendly ingredients — no added sugars or preservatives.

   •   No draining, no guilt — simple cleanup, clean eating.

   •   Packed with real flavor — roasted veggies make the sauce rich and naturally sweet.