Pumpkin, Sweet Potatoes, & More


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Eggs Benedict with Sweet Potato Biscuit

Sweet Potato Biscuits

  • 3¾ cups whole wheat flour
  • 2 T baking powder
  • 1 cup buttermilk
  • 1 tsp sea salt
  • ¼ cup coconut sugar
  • 1½ cups mashed sweet potatoes
  • ¼ cup melted coconut oil

Hollandaise Sauce

  • 1 ½ T coconut oil, heated to about 95 degrees F
  • 1 egg yolk
  • ½ T lemon juice
  • ¼ tsp salt
  • Pinch of paprika

Eggs Benedict

  • 2 eggs
  • 1 sweet potato biscuit
  • 2 slices bacon, cooked
  1. Preheat oven to 400 degrees and grease two baking sheets.
  2. To make biscuits, mix all dry ingredients together in a large bowl.
  3. Melt coconut oil and immediately mix with sweet potatoes. Stir in buttermilk.
  4. Make a well in the dry ingredients and pour in wet mixture. Stir until combined – don’t overmix or you’ll have flat biscuits!
  5. Use an ice cream scoop to portion batter onto greased baking sheets. Bake for 12-15 minutes.
  6. To make hollandaise sauce, fill a blender/food processor with boiling water and cover with the lid. Let it sit for 10 minutes.
  7. Thoroughly dry the blender, then blend the egg yolks and lemon juice. Slowly pour in the hot coconut oil, season with salt and paprika, then pulse a few times to combine.
  8. To poach eggs, fill a skillet with about ¼ cup water and bring to a simmer. Slowly pour eggs into a ramekin, then into the water. Allow to cook about 2-3 minutes, flipping over if desired.
  9. To assemble, slice a biscuit in half. Place bacon and eggs on each half. Drizzle with hollandaise sauce and you’re all set!


Apple Pumpkin Ginger Muffins

  • ¼ cup butter, softened
  • ¾ cup coconut sugar
  • ¼ light brown sugar
  • 2 eggs
  • 1 tsp vanilla
  • 1 cup pumpkin puree
  • 1/3 cup Greek yogurt
  • 2 T molasses
  • 1 tsp baking soda
  • ½ tsp baking powder
  • 1 tsp cinnamon
  • ½ tsp allspice
  • ½ tsp nutmeg
  • ¼ tsp ginger
  • ¼ tsp cloves
  • 2 cups whole wheat flour
  • 2 small apples, peeled and diced
  1. Preheat over to 350 degrees. Grease two muffin pans and set aside.
  2. In a large bowl, cream together sugars and butter. Add in all wet ingredients, blending slightly after each addition.
  3. Add in spices, baking powder, and baking soda. Slowly add in flour and mix until just combined.
  4. Fold in apples.
  5. Portion batter out into muffin tins and back for 20-25 minutes.
  6. Cool in the pan for 1 minute before transferring to wire racks to cool completely.


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Yogurt Acorn Squash Fruit Bowls

  • 1 acorn squash, split in half and seeds removed
  • Olive oil
  • 1 cup Greek yogurt
  • ½ cup dried cherries
  • ½ cup dried cranberries
  1. Preheat over to 400 degrees. Grease a baking sheet.
  2. Pour oil over cut sides of squash and place onto baking sheet, cut sides down. Cook for 45 minutes.
  3. Remove from oven and allow to cool about 5 minutes. Divide yogurt and dried fruit between the two bowls and serve!




Flatout® Pizza

  • 1 Flatout® wrap
  • ¼ cup marinara or tomato sauce
  • 3 oz. spinach
  • ¼ cup shredded cheese of choice
  • ¼ cup meat of choice
  • Vegetables
  1. Preheat toaster oven to 400 degrees. Grease baking sheet.
  2. Lay wrap on baking sheet and cover with marinara or tomato sauce.
  3. Place your meat and vegetables down first, spreading evenly across the wrap.
  4. Top with cheese and place in the toaster over.
  5. Cook for 10-12 minutes or until cheese is melted.




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Vegan Pumpkin Shells by My Darling Vegan

  • 24 large pasta shells


  • 1 batch Cashew Ricotta (see below)
  • 15 oz. pumpkin puree (15 oz)
  • ½ cup vegan mozzarella cheese
  • 2-3 garlic cloves, minced
  • 1 tsp dried thyme
  • ½ tsp dried sage
  • salt and pepper (to taste)


  • 2 cups raw cashews, soaked 4-6 hours
  • ½ cup water
  • 2 T nutritional yeast
  • 2-3 garlic cloves, crushed
  • 2 tsp lemon juice
  • salt to taste


  • ¾ cup raw cashews (soaked 4-6 hours)
  • 1 ½ cups almond or soy milk
  • 2-3 garlic cloves, minced
  • 2 T fresh sage, chopped
  • 2 T nutritional yeast
  • salt and pepper (to taste)
  1. Preheat the oven to 350 degrees.
  2. Prepare the jumbo shells according to package directions. Allow shells to cool while preparing the filling.
  3. In a food processor blend together the ingredients for the Cashew Ricotta until it begin to resemble ricotta cheese. Transfer to a bowl. Add pumpkin puree, vegan cheese, garlic, dried herbs, salt and pepper and mix to combine. Set aside.
  4. To make Sage Cream Sauce, blend cashews with 1 cup of soymilk in a high-powered blender until completely smooth. Transfer to a bowl and whisk in remaining ingredients.
  5. Pour half of the Sage Cream Sauce into a 9×13 baking pan. Stuff shells with 2-3 tablespoons of pumpkin filling and place in the pan. Top with remaining cream sauce.
  6. Cover with tin foil and bake for 30 minutes. Remove foil and bake an additional 10 minutes until sauce is hot and bubbly. Remove from oven and allow shells to cool slightly before serving.
  7. Pour batter into a greased, heated griddle or skillet. Cook on each side for 2 to 3 minutes, then flip and cook another 2 to 3 minutes until golden brown.


Spicy Shrimp & Sweet Potato Hash

  • 2 T extra-virgin olive oil
  • ½ cup onion, diced
  • Red pepper flakes, to taste
  • 2 garlic cloves, minced
  • 2 sweet potatoes, peeled and diced
  • 16 oz. shrimp
  • 3 cups trimmed and coarsely chopped kale leaves
  • ½ tsp ground black pepper
  • ¼ tsp salt
  1. In skillet over medium heat, heat olive oil over medium heat. Add onions and red pepper flakes, stirring and cooking until onions are golden brown.
  2. Add garlic and cook for another 30 seconds.
  3. Add sweet potatoes and cook until soft, about 12-15 minutes.
  4. Next, add shrimp and cook for 2-3 minutes.
  5. Finally, turn heat to low and add kale. Cook and stir until wilted, seasoning with salt and pepper.


21 Day Fix Approved Eggplant Parmesan

  • 1 large eggplant
  • 2 eggs
  • ½ cup whole wheat breadcrumbs
  • 1 cup of tomato sauce
  • ¼ cup shredded mozzarella cheese
  • Italian seasoning
  • Salt & pepper
  1. Pre-heat the oven to 350 degrees and grease a baking sheet.
  2. Slice up eggplant.
  3. In a small bowl, whisk together eggs. In another bowl, pour the breadcrumbs.
  4. Dip each eggplant slice in the egg wash, then in breadcrumbs, and lay on the baking sheet.
  5. Place in the oven and bake 15-20 minutes.
  6. Remove from oven and top each eggplant slice with tomato sauce and cheese.
  7. Bake another 15-20 minutes, or until cheese is bubbling. Serve immediately as the main course or as a side dish.


Coconut Thai Mahi-Mahi

  • 5 oz. can unsweetened coconut milk
  • 1 T fresh lime juice
  • 1 T Thai red curry paste
  • 1 tsp sugar
  • 1 tsp ginger
  • 2 garlic cloves, minced
  • Salt & pepper
  • 1 tsp cilantro
  • 4 mahi-mahi fillets (or other firm white fish such as grouper)
  1. Preheat oven to 400 degrees and grease a baking sheet.
  2. In a saucepan, combine coconut milk, lime juice, curry paste, sugar, ginger, and garlic. Bring to a boil, then lower to a simmer and cook until slightly thickened. Season with a little salt and pepper.
  3. Season the fish with salt and pepper, then baste the fish with some of the sauce. Cook in pre-heated over for 15-20 minutes, or until opaque in the center.
  4. Serve mahi-mahi with remaining sauce over rice and vegetables.



Week 11 Meal Plan