A HEALTHIER

holidaycookbookHealthy hol iday recipes, discounts, tips & more!

INSIDE: Healthy Recipes from food bloggers and nutrition experts - Corinne Dobbas, MS, RD, Tara Milhem, HHC, and Ann Fulton.

VOL. 02 DEC 2014 ISSUE

So, what’s on the

menu?At Chosen Foods, we believe that food has the power to heal. By eliminating certain ingredients, like unhealthy fats, gluten, GMO’s, refined sugar and artificial ingredients, you can continue to heal

your body – even through the holiday season.

All of our delicious recipes are health forward. They are based on your traditional holiday fare, and we think you’ll be pleasantly surprised at how

easy, delicious and nutrient dense they are.

This holiday season, be thankful for your healthy body, treat it right and…

eat well!

menu

appetizers :Pumkin Spice Roasted Nuts.................................................. 08

Breakfast :Egg-Free Chia Gingerbread Muffins w/ Maple Almond Glaze {with VIDEO!} ....................................... 06

Sauces / Spreads :

Cranberry Orange Jam with Chia......................................... 10

Chia Gravy.............................................................................. 12

Main Course :

Rosemary Roasted Turkey........................................................ 22

{ vegetarian option }

Quinoa Vegetable Chicken Sauté..............................................24

Desserts :

Choco Chia Pudding................................................................... 26

Chocolate Peanut Butter Skillet Cookie.................................... 28

Sides :

Mashed Cauliflower................................................................. 14

Roasted Pumpkin Ginger Soup............................................... 16

Garlic Roasted Asparagus with Prosciutto............................. 18

Gluten-Free Stuffing................................................................ 20

menu

Chia Gingerbread Muffins{egg-free}

Watch the HOW-TO video

Chia Gingerbread MuffinsYIELDS 12 MUFFINS // EGG-FREE // OMEGA-3

Ingredients :FOR THE MUFFINS2 T. chia seeds6 T. warm water1 c. coconut milk (or other milk of choice)1 lemon, juiced¼ c. blackstrap molasses½ c. maple syrup¼ c. avocado oil, plus more for greasing2 t. vanilla extract1 ½ c. blanched almond flour1/3 c. coconut flour1 t. ground cinnamon1 t. ground ginger¼ t. ground cloves¼ t. freshly ground nutmeg1 ½ t. baking powder½ t. baking soda½ t. sea salt1/3 c. dried cranberries, chopped

FOR THE GLAZE:1 T. butter or coconut oil, softened2 T. maple syrup2 T. creamy almond butter, warmed1 t. vanilla extract2-3 t. hot water

Directions :CLICK TO WATCH THE HOW-TO VIDEO >

Preheat oven to 375˚F. Line a 12-muffin pan with muffin cups.Grind chia seeds with a spice grinder or high-powered blender. Add the ground chia to the water and mix well to form a paste.

In a large bowl, combine chia mixture, coconut milk, lemon juice, molasses, maple syrup, avocado oil, and vanilla ex-tract. Stir vigorously until chia is dispersed evenly. Add al-mond flour, coconut flour, cinnamon, ginger, cloves, nutmeg, baking powder, baking soda, salt, and cranberries to the wet mixture and mix well. Batter should be slightly thick.

Divide batter between the 12 muffin cups and bake for 30-35 minutes or until golden brown on top. Allow muffins to cool in the pan for 10-15 minutes, or until cool enough to handle. Move to a cooling rack and cool completely before glazing.

While the muffins are baking, prepare the glaze by combining butter, maple syrup, almond butter, and vanilla extract in a small bowl. Whisk well until glaze is smooth.

Spread over cooled muffins and enjoy!

THIS RECIPE USES:

- 100% Pure Avocado Oil - Chia Seeds

SHOP NOW >

06

Pumpkin Spiced Roasted Nuts{ healthy }

Pumpkin Spiced Roasted NutsYIELDS 2 CUPS

Ingredients :2 T. 100% pure avocado oil2 T. grade B maple syrup1 t. vanilla extract1 t. sea salt2 t. pumpkin pie spicePinch cayenne pepper (optional)2 c. nuts of your choice (almonds/pe-cans are pictured here)

These nuts serve double duty as a delicious treat and a home air freshener, as well. The high smoke point of the avocado oil helps to safely roast these nuts without fear of degrading nutrients, creating toxins, and trans fats. Enjoy as a simple snack, in a salad, or over top of ice cream!

Directions :Preheat oven to 325˚F.

Line a half sheet pan with a silpat baking mat or parchment paper. In a medium bowl, whisk together avocado oil, maple syrup, vanilla, salt, pumpkin pie spice, and cayenne pepper.

Add nuts and stir well. Pour onto silpat-lined sheet pan and spread out evenly with a spatula.

Cook 20-25 minutes, stirring occasionally throughout the cook time. Remove, stir again (it will seem sticky), and let cool to room temperature in the pan.

Break apart and store in a zip-top bag.

THIS RECIPE USES:

- 100% Pure Avocado Oil SHOP NOW >

08

Cranberry Sauce with Chia!{ healthy }

Cranberry-Orange Jam with Chia10 MIN PREP TIME // OMEGA-3

Ingredients :1 tbsp chia seeds

As many softened cranberries as you’d like… we used about half a 12 ounce bag

zest and juice of 1 orange (you won’t use all the juice, just add a little at a time and test according to your taste)

Stevia/ honey/ sweetener (Since cran-berries are so tart, you’ll need about 3 or 4 stevia packets if that’s what you’re using) Just sweeten until your desired sweetness

Recipe by: Healthy Living Revelations

Directions :Start by mashing your cranberries.And then stir in all of your other ingredients.

Put into a jar, and set in the fridge to cool. Taste when cooled, and add more sweetener depending on how it tastes (it tastes different when cooled than warm)

And enjoy!

THIS RECIPE USES:

- Chia Seeds SHOP NOW >

10

Chia Gravy{ healthy }

Chia GravyPREP TIME: 5 min // COOK TIME: 15 min // TOTAL TIME: 20 min

Ingredients :2 teaspoons avocado oil½ medium onion, chopped1 clove garlic, minced1 teaspoon chopped fresh herbs½ teaspoon sea salt¼ teaspoon ground pepper2 cup stock or broth of choice (including dripping from meat, where applicable)4 teaspoon chia, ground (can adjust to desired consistency)

Directions :1. Heat a wide, deep sauté pan over medium heat.2. Add the avocado oil and medium onion.3. Cook until translucent, about 3-5 minutes.4. Add the minced garlic and chopped herbs.5. Stir for 60 seconds or until the garlic is fragrant.6. Add the wine, salt, and pepper, scraping the brown bits from the bottom.7. Stir in the stock and move the heat to medium high.8. Bring the mixture to a simmer and simmer for 3-5 to meld all the flavors.9. Remove the pan from the heat and allow to cool 5-10 minutes.

THIS RECIPE USES:

- 100% Pure Avocado Oil - Chia Seeds

SHOP NOW >

Lighten up your holiday spread this season by cutting the flours and starches from your gravy. Onion, garlic, and fresh winter herbs make for a flavorful base in this recipe. And rather than cornstarch or flour thickening it up, ground chia blended into the broth creates a smooth and naturally creamy sauce. Great for topping mashed potatoes, vegetables, and roasted meat.

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Mashed Cauliflower{ Mashed Potato - Healthy Alternative }

Mashed CauliflowerPREP TIME: 10 min // COOK TIME: 20-30 min // TOTAL TIME: 40 min

Ingredients :1 medium head of fresh cauliflower, broken into 1-inch florets (about 2 pounds)1 cup chicken broth or stock2 ounces brick style cream cheese (1/4 of an 8-oz brick)3 to 4 tablespoons cream3 to 4 tablespoons grated Parmesan cheeseSea salt, to tasteFreshly ground black pepper, to tasteButter, to taste

Recipe by: Gourmet Girl Cooks

Directions :In a medium saucepan, place cauliflower and chicken broth; bring to a boil and cover. Reduce heat to low-medium and simmer until cauliflower is very soft and tender and chicken broth has completely cooked into the cauliflower (about 20-30 minutes).

Make sure there is no liquid left at all in the bottom of the pan (remove the cover, if necessary and cook until any remaining liquid is gone and the cauliflower is no longer wet looking). Remove pan from heat; add cream cheese and heavy cream.

Using an immersion blender stick, blend or puree the cauliflower until the cheese and cream are fully incorporated and the mixture is smooth. Add grated Parmesan cheese and salt and pepper, to taste. Blend another minute; add optional butter, if desired. Adjust seasoning.

Add additional cream to thin or additional cream cheese and/or Parmesan to thicken as necessary. The cauliflower mash should be thick and not runny.

*Note - If you don’t have an immersion blender stick, this can be mashed and blended by hand with a potato masher or hand mixer (it just won’t be quite as smooth).

THIS RECIPE IS GREAT BECAUSE:

- it is a healthy + delicious carb-light substitute for mashed potatoes!

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Roasted Pumpkin Ginger Soup{ Healthy + Delicious }

Roasted Pumpkin Ginger SoupYIELDS 4-6 SERVINGS // COOK TIME: 20-30 min

Those sweet baby pumpkins are good for more than just pies! Roasted pumpkin adds a depth of flavor to soups and stews and is paired well with rich herbs and spices. Ginger, carrot, and sage enhance the sweet pumpkin flavor in this creamy soup and make for a comforting evening meal.

Ingredients :1 small to medium pie pumpkin2-4 teaspoons 100% pure avocado oil1 medium sweet onion, diced4 carrots, diced2 cloves garlic, minced¼ c. dry white wine1 c. filtered water2 springs fresh thyme, leaves removed3 fresh sage leaves, chopped2” knob fresh ginger, gratedsalt & pepper, to taste

OPTIONAL: toasted pepitas, for garnish

Directions :Preheat the oven to 375˚F. Line a baking sheet with foil or parch-ment. Cut the pumpkin in half and scoop out the seeds. Coat the inside flesh generously with avocado oil, salt, and pepper. Cook the pumpkin cut sides down for 60-75 minutes (depending on the size of your pumpkin), or until fork tender. Set aside until cool enough to handle, about 15 minutes. Scoop the flesh out and reserve for the soup.

Heat a large soup pot or dutch oven over medium high heat. Add 2 T. avocado oil, onion, carrot, and garlic. Sautee until softened, about 10 minutes. Add the white wine, stock, and water. Add the reserved pumpkin, thyme, sage, and ginger. Stir well. Cover and cook 20-30 minutes.

Remove from heat and puree with either an immersion blender or by small batches in a high-powered blender (take care with this method: blending hot mixtures can cause pressure build up in blenders, which can equal eruptions and burns). This step is optional, as the soup can also be enjoyed chunky! Season with salt and pepper and garnish with toasted pepitas, as desired.

THIS RECIPE USES:

- 100% Pure Avocado Oil SHOP NOW >

16

Garlic Roasted Asparagus with Prosciutto

{ Healthy }

Garlic Roasted Asparagus with ProsciuttoYIELDS 2 SERVINGS // COOK TIME 15-20 min

Ingredients :1 lb fresh asparagus2-3 T. garlic lemon infused avocado oilsalt & pepper, to taste1 oz prosciutto, thinly sliced4 eggs, cooked as desired

FOR GARNISH: chopped parsley, chives, or other fresh herbs

Directions :Preheat the oven to 400˚F. Line a half-sheet pan with parchment or silpat.

Wash and trim the asparagus. Coat evenly with Garlic Lemon Infused Avocado Oil. Season with salt and pepper (go easy on the salt as prosciutto is salty). Divide the asparagus into 4 bunches and wrap each bunch loosely with prosciutto.

Lay the bunches out on the lined sheet pan with room in between each bunch for air circulation. Bake 15-20 minutes, or until the asparagus begins to brown and the prosciutto is crispy (cook time will depend on the thickness of your asparagus).

Garnish with chopped herbs, as desired. Top with eggs and serve.

THIS RECIPE USES:

- 100% Pure Avocado Oil SHOP NOW >

Garlic Lemon Infused Avocado Oil adds tremendous flavor to roasted asparagus in one simple step. Crisp, salty prosciutto forms a snug wrap around the veggies and poached eggs create a natural yolky sauce to drizzle over. Best enjoyed any time of day!

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Stuffing{ Gluten-Free }

Gluten Free StuffingRECIPE FROM Tone It Up

Ingredients :12 cups crustless gluten-free bread, cut into 1/4 inch cubes1/3 cup avocado oil1/3 cup organic applesauce3 cups Diced Vidalia Onion3 cups Diced celery3/4 cups Diced chives4 mixed egg whites1 1/2 teaspoon sea salt3/4 teaspoon pepper1 cup gluten-free chicken broth3 Granny Smith Apples (can also use Honey Crisp)1/2 Cup Dried Cranberries4 Tsp Cinnamon (if using a Cinnamon Raisin Bread)

Directions :1. Lay out cubed bread into 2 large baking sheets.

Bake for 10 minutes ~ until cubes are dry (not browned)2. While the bread is cooling, Sauté onions and celery in oil

for 10 minutes, do not brown onions3. Add herbs to vegetables and sauté an additional 2 min-

utes. Place bread into a mixing bowl, and add vegetables, herbs & applesauce to bread cubes and stir to mix.

4. Pour egg-whites into mixture and stir to blend.5. Add salt and pepper and stir to mix.6. Add gluten free chicken broth and stir to thoroughly com-

bine all ingredients. If the stuffing is too dry, add more broth, 1 tablespoon at a time, do not overdo the broth or stuffing will become soggy & mushy

7. Transfer stuffing to a non-stick sprayed 13×9 inch baking dish and bake for approximately 45 minutes or until the tops are golden brown.

OPTIONAL ~Top with thinly sliced Granny Smith Apples & Dried Cranberries, sprinkle with Cinnamon

THIS RECIPE USES:

- 100% Pure Avocado Oil SHOP NOW >

20

Turkey{ Avocado Oil }

Rosemary Roasted TurkeyPREP: 25min // COOK: 4 hrs // READY IN: 4 hrs 45 min

Ingredients :3/4 cup avocado oil3 tablespoons minced garlic2 tablespoons chopped fresh rosemary1 tablespoons chopped fresh basil1 tablespoon Italian seasoning1 teaspoon ground black peppersalt to taste1 (12 pound) whole turkey

Recipe from: All Recipes

Directions :Preheat oven to 325˚F (165 degrees C).In a small bowl, mix the olive oil, garlic, rosemary, basil, Ital-ian seasoning, black pepper and salt. Set aside.Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin from the breast. This is done by slowly working your fingers between the breast and the skin. Work it loose to the end of the drumstick, being careful not to tear the skin.

Using your hand, spread a generous amount of the rosemary mixture under the breast skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the outside of the breast. Use toothpicks to seal skin over any exposed breast meat.

Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan. Roast in the preheat-ed oven 3 to 4 hours, or until the internal temperature of the bird reaches 180˚F (80 degrees C).

THIS RECIPE USES:

- 100% Pure Avocado Oil SHOP NOW >

22

Quinoa Vegetable Chickpea Sauté{ Vegetarian main course }

Recipe by Corinne Dobbas, MS, RD,

“Eating real whole foods, as close to how nature made them, allows us to feel vibrant, healthy, and generally, all around well. It nourishes our mind and body in so many incredible ways. And I can’t argue with that! Chosen Foods supports these values. They also support my love for the environment and people through their sustainable practices, and core value of always being transparent to the consumer.”

Connect: website // facebook // twitter // instagram

Quinoa Vegetable Chickpea SautéBROUGHT TO YOU BY CORINNE DOBAS, MS, RD

Ingredients :YIELDS: 6

QUINOA2 cups reduced sodium vegetable broth1 cup organic royal white quinoa

VEGETABLE CHICKPEA SAUTÉ1 tablespoon 100% pure avocado oil2 garlic cloves, minced1 cup reduced sodium vegetable broth, divided2 cups chopped crimini mushrooms1 ½ cups grape tomatoes2 cups diced zucchini 1 ½ cups drained cooked chickpeas, or one 15-ounce can of chickpeas, drained and rinsed

PREP TIME: 5 min / COOK TIME: 25 min

Bio - Corinne Dobbas, MS, RD :Corinne Dobbas, MS, RD is a Registered Dietitian and Wellness Coach with a Masters in Nutrition. Specializing in coaching, weight loss, and behavior change, Corinne has helped hundreds of women develop a healthy positive relationship with food, their body, and themselves. She believes all women deserve to feel confident, beautiful, and inspired. She helps women do this by showing them how to create a healthy lifestyle (they love) using a holistic approach. She believes lasting change starts from the inside out.

Directions :For the quinoa, heat vegetable broth on high in a medium sized pot. Once the broth begins to boil, add the quinoa, cover with a lid, and let simmer on low for 20 minutes or until liquid is absorbed.

For the vegetable chickpea sauté, add 1 tablespoon of avocado oil to a large hot skillet. Add garlic and let cook on high for 1-2 minutes (the garlic should sizzle).

Once sizzling, add ½ cup vegetable broth, mushrooms, and tomatoes. Cook on medium-high for 5 minutes, stirring occasionally.

Add zucchini and another ½ cup vegetable broth. Cook 5 minutes on medium-high, stirring occasionally.

Add chickpeas. Remove from heat and salt and pepper to taste.

Once the quinoa is cooked, turn off heat, and let sit for 5 minutes. Once the quinoa is rested, in a large serving bowl, combine the vegetable chickpea sauté and quinoa. Mix, serve and enjoy!

Recipe will keep for 3-4 days refrigerated.

THIS RECIPE USES:

- 100% Pure Avocado Oil - 100% Organic Quinoa

SHOP NOW >

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Choco Chia Pudding{ Healthy }

Recipe by Tara Milhem, HCC, from TheWholeTara“Healthy eating is important to me because we’re only given one body to live in so we might as well treat it right! Feeding ourselves whole, real food from nature supports longevity, glowing skin, and overall health. With Chosen Foods I don’t have to worry about where the food is coming from and if it’s safe to put into my body since I’m sure about its origin and that it supports my healthy living ideals!”

Connect: website // twitter // facebook // instagram

Choco Chia PuddingYIELDS 1 // BROUGHT TO YOU BY Tara Milhem from @TheWholeTara

Ingredients :1/2 cup almond milk3 tbsp. chia seeds1 1/2 tbsp cacao powder1 tbsp maple syrup1 tsp vanilla extract

Directions :1. Mix all of the ingredients in a cup or mason jar.

2. Place the jar in the fridge overnight. Mix again and enjoy!

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Bio - Tara Milhem, HCC :Tara Milhem, HCC, originally known as SkinnybyTara, is a board certified holistic health coach, registered yoga instructor, published author, and founder of TheWholeTara.com. Tara is currently pursuing her passion to become a Registered Dietitian, while spreading the message of balance and acceptance to women around the world.

THIS RECIPE USES:

- Chia Seeds SHOP NOW >

Chocolate Peanut Butter Skillet Cookie

Recipe by Ann Fulton, from Fountain Avenue Kitchen

“‘Everything in moderation’ was the mantra my mom always preached. I have a whopper of a sweet tooth and have found that a planned dessert after dinner helps keep me on track throughout the day by giving me something to look forward to.”

Connect: website // email // facebook

{ Healthy }

Chocolate Peanut Butter Skillet CookieBROUGHT TO YOU BY FOOD BLOGGER Ann Fulton, from Fountain Avenue Kitchen

Ingredients :1 16-ounce container natural peanut butter (about 1 2/3 cups; see notes) 1 cup pumpkin puree (not pumpkin pie filling) 1 large egg2 tablespoons chia seeds 1 teaspoon baking soda 1/2 teaspoon cinnamon 1/2 teaspoon kosher salt 1/2 cup honey 1 cup dark or semi-sweet chocolate chunks OPTIONAL: vanilla ice cream for serving

NOTES: I have used regular peanut butter and natural (the kind you have to stir first to incorporate the oil) for this recipe and do prefer the texture of the natural option. Either may be used, however. This recipe may be prepared entirely gluten free and/or dairy free by purchasing gluten free and/or dairy free chocolate chips.

Directions :Preheat the oven to 350˚F. In a large mixing bowl, combine the peanut butter, pumpkin and egg until creamy. Add the chia seeds, baking soda, cinnamon, and salt. Stir until all of the ingredients are thoroughly combined. Add the honey and mix until fully incorporated, and then stir in the chocolate chunks. Allow the mixture to sit for 10-15 minutes. This will allow the chia seeds time to absorb some of the moisture. Spread the batter into a lightly greased, 10-inch cast iron skillet. (If you don’t have a cast iron skillet, a 9-inch square baking dish is a good substitute.) Bake for 35 minutes or until the center is just firm. (All ovens vary, so check a few minutes early. If the top is sufficiently brown but the center is still not set, lightly drape with a piece of foil for the last 5-10 minutes.) Remove from the oven and allow to cool for about 5-10 minutes. Serve warm or at room temperature, as is or with a scoop of vanilla ice cream. This dessert may sit, covered, at room temperature for several days, although I like to store it in the refrigerator. (It tastes great cold, too.) When stored in the fridge, the cookie will keep for at least one week…not that it’s likely to last that long!

THIS RECIPE USES:

- Chia Seeds SHOP NOW >

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Bio - Ann Fulton :Ann Fulton is a food columnist, recipe developer, and author of The Fountain Avenue Kitchen blog. Her popular blog covers breakfast through dessert with recipes that can easily be pulled off amidst today’s hectic lifestyles. This mom of two boys also shows that healthy and delicious really can go hand in hand.

Here’s Your Coupon!As a special Happy Holidays from our Chosen Foods family, here’s one

more incentive to support the health of you and your family this Thanksgiving!

All we ask in return is that you enjoy each scrumptious bite with those you love!

10% Off Any ChosenFoods.com Purchase*!

USE CODE AT CHECKOUT: CLEAN10

*CODE IS APPLICABLE TO ENTIRE ONLINE PURCHASE FOR ORDERS COMPLETED THROUGH WWW.CHOSENFOODS.COM.

EXPIRES 12/30/2014

And stay connected with Chosen Foods!

or visit us for more information about our products at: www.ChosenFoods.com

SHOP ONLINE NOW >

So, what’s Chosen Foods’

mission?Chosen Foods is committed to bringing you superfoods, from all across the world, using sustainable farming practices. We oversee and guide each step of our products, from

field to table.

We are committed to transparency- from our farming, to our processing, to the nutrient claims on every label. We conduct extensive quality testing and show these tests to you.

Tried. Tested. True Nutrition.™

Click to learn more at www.ChosenFoods.com

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Tried. Tested. True Nutrition.™