Fall flavors are not only delicious, they are healthy. This recipe packs in a lot of nutrients perfect to boost the immune system, aid in digestion and support your weight loss journey.

This P4 Butternut Squash Fried Rice recipe is great as a side dish for lunch or dinner!

Butternut Squash Fried Rice

1 whole Butternut squash (or purchase precut)
3-4 cups Cauliflower rice, frozen or fresh

1/2 cup onion, chopped
2 garlic cloves, chopped
1 Tbsp Avocado or Extra Virgin Olive Oil
2 Tbsp vegetable broth

Skillet Seasonings: (Use as a guide and adjust +/- to your taste)
3/4 tsp Himalayan Pink salt
1/2 tsp black pepper
1/2 tsp thyme
1/2 tsp rosemary
Pinch of red pepper flakes for a kick (optional)

Toppings:
Cinnamon or DIY Pumpkin Pie Spice
Fresh Parsley, chopped
Fontina or Parmesan cheese, (optional and not pictured)

Peel the butternut squash and slice off the ends. Cut open and remove the seeds. Chop the butternut squash into 1/2-inch cubes. Toss the butternut squash cubes with healthy oil then lightly sprinkle with salt and pepper. Roast at 350 for 25 to 35 minutes.

While squash is roasting, heat oil in skillet at medium heat. Add onion and sauté until translucent. Move onion off to the side of the pan and sauté the garlic for 2-3 minutes, cook until you have a good smell to it but not burn it.

Add the riced cauliflower, vegetable broth and seasonings to the skillet and stir to mix everything together well. Cook until broth has been absorbed, stirring regularly for 1-2 minutes.

When the rice cauliflower mixture is cooked, lightly blend in the roasted butternut squash. Transfer to a plate, and sprinkle with cinnamon, pumpkin spice and fresh parsley.

The post Taste of Fall Butternut Squash Fried Rice appeared first on Little Choices Everyday.

Looking for a way to get in more vegetables? Need a healthy dish for your holiday meal? Here is a super simple recipe that can be adjusted based on your vegetable choices.

Simply cut your veggies of choice into bite sized pieces, season and roast. YUM!

Super Simple Roasted Veggies

Cut veggies of choice into bite sized pieces: Peppers, onion, zuchinni, asparagus, eggplant, etc. Place in a bowl and coat with 3 Tbsp. melted coconut oil (or EVOO, Avocado Oil).

Add in LCM Signature Spice Blend and Ground garlic,  Himalayan Pink Salt  and Pepper, to taste.

Spread in 9 x 13 pan or baking tray. Cook at 450º for 30 minutes, stirring occasionally. Add fresh basil and parsley, if desired.

The post P3 Roasted Veggies – A Great Blend of Yum appeared first on Little Choices Everyday.

Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium. It’s also packed with fiber — making it a great choice for any healthy weight loss plan.

This recipe is so simple and easy.

Super Simple Roasted Butternut Squash

• 1 butternut squash – peeled, seeded, and cut into 1-inch cubes
• 1/2 red onion, cut into bite-size pieces
• 1-2 tablespoons olive oil 
• 1 teaspoon garlic powder
• 1 teaspoon sea salt

Toss butternut squash and onions with olive oil in a bowl. Add seasonings and blend. Arrange coated squash on a baking sheet and bake at 400 degrees until squash is tender and lightly browned, about 30 minutes.

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It’s obvious some of our holiday ‘traditional’ foods may need a little adjusting. This year, when you are making your stuffing/dressing consider using sprouted grain bread in place of the traditional white bread or stuffing mix you find in the holiday aisle at the local market.

Stuffing/Dressing with Sprouted Grain Bread

5 C. cubed Sprouted Grain bread
1 C. chopped onion
2 Tbsp. coconut oil
3/4 C. chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary (optional)
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1/3 C. minced fresh parsley
3/4 C. turkey stock
4 Tbsp. butter or ghee, melted

In a large skillet, cook the onions in coconut oil over medium heat, stirring until lightly browned. Add the celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally.

Next, spread the bread cubes in a single layer on a large baking sheet and sprinkle with Signature Blend. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl. Pour onion/celery/herb mixture over bread in bowl. Mix in chopped parsley. Drizzle with turkey stock and melted butter and mix lightly. Spoon into turkey to loosely fill, or cook “outside the bird” in a casserole dish.

We hope you enjoy making healthier choices with your traditional fare, and that you savor your time with family and friends this holiday season!

The post P3 Healthy Thanksgiving Stuffing/Dressing  appeared first on Little Choices Everyday.

Thanksgiving is just around the corner! All things yummy but eeeeek most of the traditional foods are not on protocol or an unhealthy choice. Although potatoes are not necessarily unhealthy, the protocol notes to stay away from most of the major carbs. Substituting cauliflower in this mash will contain less saturated fat and fewer carbohydrates.

This creamy cauliflower mash is also a great way to incorporate cruciferous vegetables into your diet in a way that is both easy-to-digest and delicious!

P3 Creamy Cauliflower Mash

• 1 head of cauliflower — cut into florets
• 2 garlic cloves, peeled
• 2 tbsp extra virgin olive oil, ghee or butter
• 2 tbsp unsweetened almond milk
• 1 tsp garlic powder
• 1 tsp onion powder
• sea salt and black pepper, to taste
• 3 tbsp chives, chopped (green onion and parsley also works well)

Steam cauliflower pieces and garlic over boiling water (15 to 20 minutes), or until the cauliflower is tender. Drain the cauliflower and transfer the cauliflower and garlic to a food processor or blender.

Add the olive oil/ghee/butter, milk, garlic powder, onion powder, salt, and pepper. Process until smooth and creamy. Taste and adjust seasonings as desired.

Transfer to a serving bowl and top with fresh chives before serving.

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Foods that are low in calories and high in fiber will help you consume lesser amounts of food and stay full for longer. So is the case with cabbage.

There are only 33 calories in a cup of cooked cabbage, and it is low in fat and high in fiber. 

Half a cup of cabbage can provide you with 50% of your body’s daily vitamin C requirement, 100% of vitamin K and few quantities of magnesium, iron, calcium, potassium and vitamin B6.

If these are not enough reasons to add cabbage do your weekly meal plan, maybe trying this recipe will convince you! It’s easy and delicious!

Fried Cabbage

2-3 cups cabbage, chopped
2-3 stalks celery
1/4 cup red onion
1 clove garlic, minced
1 Tablespoon Coconut, Avocado or Extra Virgin Olive Oil
1/2 cup water (increase if needed)
Liquid Aminos
1/2 teaspoon pepper
2 teaspoon of sea salt
pinch of red pepper flakes, optional

In a medium skillet, add oil and cook the celery red onion and garlic over low-medium heat for 2-3 minutes. Add the remaining ingredients and stir while cooking until the cabbage is done. Add more water and seasonings as desired.

The post P3 Fried Cabbage – Easy Weight Loss Recipe! appeared first on Little Choices Everyday.

This is a recipe that is healthy and easy to make! Using brown rice or some type of sprouted rice is the best choice! Consider using bone broth in the place of regular water to cook your rice. It cooks in all the additional benefits of bone broth.

You can also find the rice cooking method that cuts down on the calorie count of rice just by cooking it with this method. Rice Trick: Half the calories as regularly cooked rice!

We used our Golden Spice Seasoning (starting at $3.99!) but you can also make your own. This seasoning is a perfect blend of Garlic, Sea Salt, Onion, Turmeric, Black Pepper, Paprika, Ginger, and a hint of Curry.

Golden Spice Rice

2 C. brown or sprouted rice (Lundberg is a good brand)
3-1/2 C. water or broth

Cook rice according to your brand and cooking method. Fluff with fork, stir in the seasonings.

Add
1/4 cup (+/-) Ghee or melted butter
2-3 tsp. Golden Spice blend

Blend well and enjoy!

The post 3 Ingredient Golden Spice Seasoned Rice appeared first on Little Choices Everyday.

It’s that time of year! Time to buy some Brussels sprouts as late fall is when they are at their best. I recently picked some up at our local farmers market and they were so good roasted! Growing up I hated Brussels sprouts, they were mushy and tasted awful. Then my niece made some roasted ones for dinner a while back and now I love them!

Brussels sprouts are one of the most nutritious foods we can eat and are very high in protein. They belong in the cabbage family and are considered a cruciferous vegetable. They are loaded with Vitamin C and K as well as a host to many other vitamins and minerals including calcium and potassium. If we don’t eat up the whole batch, I’ll toss them in soup as it adds an extra vegetable and flavor.

Roasted Parmesan Brussels Sprouts
1 pound Brussels sprouts, rinsed, ends trimmed
1 tsp. fresh-squeezed lemon juice
2-3 garlic cloves, minced
3 green onions, sliced
2 Tbsp. MCT or coconut oil
1 tsp. Signature Blend Spice (or another spice blend of choice)
Sea salt & pepper to taste
1/8 -1/4 cup freshly grated Parmesan cheese (optional)

Place Brussels sprouts in a roasting pan and toss in melted coconut or MCT oil. Sprinkle with the lemon juice, green onions and garlic. Season with seasonings and toss gently.

Bake at 350° cook for 20 minutes, then stir so that the sprouts get coated with the oil in the pan. Cook for another 10 minutes. Then sprinkle with Parmesan (if desired) and cook for another 5 minutes. The sprouts should be nicely browned, some of the outside leaves crunchy, and the interior should be cooked through.

The post Boost your Immunity with Roasted Brussels Sprouts appeared first on Little Choices Everyday.

This salad is a wonderful dish for detoxing as well as adding numerous nutritional benefits to your diet. Here are just a few reasons to enjoy this delicious side dish.

This salad is known to help:
– Aid in weight loss
– Reduce inflammation
– Improve digestion
– Boost immune system
– Lower blood pressure
– Lower cholesterol
– Cleanse the liver (our main fat-burning organ)
– Draw out pesticides, herbicides, and toxic heavy metals

Make a day ahead if you can—because it gets even more tasty the next day.

Cilantro Lime Cole Slaw

1 head of green cabbage, thinly sliced
2 stalks of celery, sliced
1 onion, chopped 
1/2 cup of cilantro, chopped 

Dressing
1 lime, juiced 
1 clove of garlic, chopped 
1 tablespoon of extra virgin olive oil 
1/4-1/2 tsp red pepper flakes
Pinch of salt and pepper, to taste

Thinly slice up your cabbage, celery and onion. Rough chop the fresh cilantro and add everything to a bowl. Squeeze in the juice of your lime in. Grate in your garlic and pour over your olive oil. Season with salt and pepper and toss everything together. Store in an air tight container and keep in the fridge until ready to use. 

The post P3 Easy No Mayo Cilantro Lime Coleslaw appeared first on Little Choices Everyday.

Spinach is one of the easiest and the healthiest foods you can consume on a regular basis. We’ve said it before, but it may be worth repeating – the more dark green leafy vegetables you consume, the healthier you’ll be and the more weight you will lose.

Spinach is is loaded with nutritious vitamins and minerals, including folate, iron and lutein. Spinach also contains healthy doses of phytonutrients, natural chemicals which have anti-inflammatory properties that help ward off diseases and germs, making it a great choice for your immune system. Raw spinach is also rich in potassium and vitamin C, which again are natural immunity boosters. Add it to your next smoothie!

One serving of spinach contains (30g) roughly about Vitamins A, B, C and K, very few calories, calcium, iron and beta carotenoids.

Sautéed Garlic Spinach

• 3 cloves garlic, minced
• 3 cups fresh baby spinach
• 1 Tbsp coconut or MCT oil
• 1/2 tsp Sea salt
• 1/4 tsp pepper

Directions: Heat oil over med-high heat in a frying pan. Add garlic and cook for 1 min. Add spinach, salt, and pepper. Toss the spinach for 1-2 minutes until mostly wilted. Remove from heat and serve.

The post P2 Immune-Boosting Sautéed Garlic Spinach appeared first on Little Choices Everyday.

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This is a fun little kitchen toy that we found and love. It cooks the food in a fraction of the time, it doesn’t dry it out, and it doesn’t require cooking in fat.

It is called the NuWave Brio Air Fryer.

Here is a simple, yet delicious recipe you can try out in your fryer.
Ten Minute Chicken and Chard Lunch

INGREDIENTS:

100g chicken breast
Three amigos (or your favorite LCE seasoning)
3-4 stalks of chard* (or your favorite dark leafy green)
Garlic
Himalayan Pink Salt
Coconut oil (optional)

INSTRUCTIONS:

Preheat air fryer to 360°F
Season chicken with three amigos or whatever flavor you prefer.
Wash and prep chard* or other leafy green you like. Remove the leaves from the stalk, but DO NOT THROW THE STALK AWAY! Chop up the stalks into bite-sized pieces. Roughly chop leaves to your desired size. Mince garlic. Once the air fryer is done preheating, put the chicken breast in and set the timer for 10min. I flipped mine at the halfway point, but I don’t think it was necessary.
While the chicken is cooking, put your chard stalk pieces in a medium sized skillet, adding a little bit of coconut oil. Let this cook for about 5 minutes, or until the pieces are tender. Add garlic and cook for 30 seconds to a minute or until aromatic. Add chard leaves and season with three amigos and Himalayan Pink Salt. Allow the leaves to wilt as desired.

Once the chicken is done, serve the chicken atop the greens! Delicious!

*Chard is VERY earthy. If you don’t like that earthy (a.k.a. dirty) flavor, try spinach, or our favorite sautéed veggie, celery.

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