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Message cookbookcookbookC R O S S R O A D S 4 H O P E ’ STHANKSGIVING

Sweet Potato SlidersSheet Pan Chicken FajitasOven Roasted Salmon w/ Pomegranate Ginger SauceBean and Pepper Moroccan Stew RecipeTHANKSGIVINGS T A R T E R SM A I N C O U R S EMenuMenuApple Pecan Fall SaladHoney Pumpkin Cornbread MuffinsCreamy Spinach Artichoke Dip (Dairy-Free)S I D E SCrispy Baked Carrot FriesMini Bell Pepper Loaded Turkey NachosVegan Pesto Stuffed Mushrooms Quinoa Fried Rice (Gluten-Free)D E S S E R T SPumpkin Cookie DoughEasy Date CaramelPaleo & Vegan Apple CrispC R O S S R O A D S 4 H O P E ’ S

“Apples provide dietary fiber and polyphenol compounds thatpartner with gut microbes to create an environment that mayhelp to reduce the risk of cancer. Observational populationstudies link apples with a lower risk of the estrogen receptor-negative (ER-) form of breast cancer….Greater consumption ofapples specifically was associated with a lower risk of estrogenreceptor-negative (ER-) breast cancer (but not ER+) in an analysisof many population studies, and with a lower risk of lung cancerin another analysis.” (AICR)APPLES“Growing research supports a role for foods like wintersquash [and pumpkins] that are rich in beta-carotene andother carotenoids as part of eating habits that can reducecancer risk. In population studies, higher blood levels ofcarotenoids are linked with a lower risk of overall cancer.”(AICR)PUMPKINS“Carotenoids like those in spinach curb cancerdevelopment in laboratory studies, but it’s not clearwhether their protection against breast cancer really isunique to ER-negative (ER-) tumors. Hormonal influencesmay simply mask protection against ER+ tumors.” (AICR)SPINACHI N G R E D I E N T H I G H L I G H T S & N U T R I T I O N A L I N F O .S T A R T E R S

A P P L E P E C A N F A L L S A L A DS T A R T E R SD I R E C T I O N SIn a mason jar, combine all the ingredients for the dressing andthen shake to combine.In a large bowl, combine all of the salad ingredients. Toss tocombine. Serve with the dressing on the side.I N G R E D I E N T SFor Salad6 cups mixed greens1 apple: Jonathan, Fuji, or Gala for this salad, diced1 pear diced1/3 cup craisins1/2 cup blue cheese read about substitutions here1/2 cup salted pecansHoney Mustard Dressing1/2 cup olive oil1/4 cup fresh lime juice2 tablespoons honey1 teaspoon dijon mustard1 teaspoon salt1/2 teaspoon pepperR E C I P E I N F O .Prep Time: 10 min.Total Time: 10 min. Servings: 6 peopleCalories: 327kcalCarbohydrates: 26.4gProtein: 4.9gFat: 23.4g

D I R E C T I O N SPreheat oven to 400 degrees F. Grease 12 cup muffin tin withnonstick cooking spray or line with paper liners. I always spray theinside of the liners so that it ensures the muffins do not stick.In a large bowl, stir flour, cornmeal, baking powder, salt, cinnamonand nutmeg together. In a separate large bowl, stir together pumpkin, egg, almond milk,honey and melted butter. Add dry ingredients to wet ingredients and stir until just combined.Divide batter evenly into muffin tins. Bake for 15-18 minutes or until a toothpick comes out clean or withjust a few crumbs attached. Makes 12 muffins.I N G R E D I E N T S1 1/4 cups yellow cornmeal1 cup whole wheat pastry flour2 teaspoons baking powder1 teaspoon cinnamonpinch nutmeg1/2 teaspoon salt3/4 cup canned pumpkin1 egg, slightly beaten1 cup unsweetened almond milk (or milk of choice)1/3 cup honey2 tablespoons melted butter or coconut oilH O N E Y P U M P K I N C O R N B R E A D M U F F I N SS T A R T E R SR E C I P E I N F O .Prep Time: 10 min.Cook Time: 15 min.Total Time: 25 min. Servings: 12 peopleCalories: 141calCarbohydrates: 26.6gProtein: 2.8gFat: 3.2g

D I R E C T I O N SDrain the artichokes and spinach well, then add them to the bowl ofa large food processor fitted with an S-shaped blade. Add in the restof the ingredients, and use the "pulse" button to combine into achunky dip.The texture of this dip is completely up to your personal preference.You can leave it chunky, for a slightly different taste in each bite, orprocess longer for a more uniform-looking dip! I added a bit of honeyto mine, and processed again, for a slightly more balanced flavor andsmoother texture.For best flavor, allow to chill for at least 4 hours before serving, andstore any leftovers in the fridge for up to 3 days.I N G R E D I E N T S10 oz. frozen spinach, thawed and drained14 oz. can artichokes hearts, rinsed and drained1 roasted red bell pepper, peeled and chopped1/2 ripe avocado1 garlic clove, or 1/2 teaspoon garlic powder2 tablespoons fresh chopped basil2 tablespoons fresh lemon juice1/2 teaspoon salt1/2 teaspoon onion powder2 tablespoons nutritional yeast1 teaspoon honey (optional)C R E A M Y S P I N A C H A R T I C H O K ED I P ( D A I R Y - F R E E )S T A R T E R SR E C I P E I N F O .Prep Time: 10 min.Total Time: 10 min. Servings: 2 cupsCalories: 274kcalCarbohydrates: 33gProtein: 11gFat: 9g

“As with sweet potatoes, the deep orange color of pumpkin andwinter squash signals that they are very high in compounds calledcarotenoids. In laboratory studies, carotenoids function asantioxidants and aid in controlling cell growth, which could meanthey help reduce cancer risk. Human studies link higherconsumption of foods containing carotenoids with lower risk ofsome cancers.” (AICR)SWEET POTATOES“Pomegranate's fruits, seeds, and peels illustrate cancerpreventive role due to the antioxidants property andpresence of numerous ingredients. Pomegranate fruit arilscontain huge amounts of organic acids, sugars, minerals,vitamins and polyphenols and that show antioxidant effect.” (PMC)POMEGRANETES“Dietary fiber, resistant starch, and phenolic compounds inpulses all may support the growth of health-promoting gutbacteria (the microbiome). A convincing or probablejudgement is strong enough to justify recommendations.There is probable evidence that foods with dietary fiberDECREASE the risk of: Colorectal cancer.” (AICR)LENTILS/BEANSI N G R E D I E N T H I G H L I G H T S & N U T R I T I O N A L I N F O .M A I N C O U R S E

D I R E C T I O N SPreheat the oven to 400ºF and line 2 large baking sheets with parchment paper.Slice the sweet potatoes into ¼-inch thick rounds, making roughly 24 slices, thenarrange them on the parchment-lined pan. Bake until the slices are easily piercedwith a fork, about 20 to 25 minutes.While the sweet potato slices are cooking, combine the ground beef, lentils, salt,and garlic powder in a large bowl. Stir well to mix, then use a ¼ cup to scoop themixture. Flatten the patty between your hands, making it a ½-inch thick androughly as wide as your sweet potato slices, then transfer to a plate. Repeat withthe remaining meat, forming roughly 12 patties.Heat a large skillet over medium-high heat, then spray with cooking spray to helpprevent sticking. Cook 4 burger patties at a time (or however many will fit in thepan) and flip after roughly 3 to 4 minutes. Cook the other side until the centers arefully cooked through; you can check the temperature with a meat thermometer tomake sure it reaches 160ºF. Repeat with the remaining patties until they are allcooked.When the sweet potatoes are tender, arrange a slice on a plate and top it with oneof the cooked burgers. Add any toppings you love, then place another sweet potatoslice on top. (Let the dry side face the outside of the burger for easily handling, oreat these with a knife and fork.) Serve warm right away.I N G R E D I E N T S2 large sweet potatoes (as wide as possible)1 pound lean ground beef1 cup cooked brown lentils1 teaspoon fine sea salt¼ teaspoon garlic powder1 batch special sauce (optional topping)Romaine lettuce, sliced tomatoes, or red onion (optional topping)S W E E T P O T A T O S L I D E R SM A I N C O U R S ER E C I P E I N F O .Prep Time: 15 min.Cook Time: 25 min.Total Time: 40 min. Servings: 6 peopleCalories: 240kcalCarbohydrates: 30gProtein: 21gFat: 4g

D I R E C T I O N SPreheat the oven to 400ºF. Mix all the spices for the fajita seasoning in asmall bowl. set aside.Cut the onion and bell peppers into 1/4-inch wide strips. Slice the chickenbreast into thin strips. Add the chicken and vegetables to a large bakingsheet or casserole dish.Drizzle the cooking oil over the chicken and vegetables, then sprinkle thefajita seasoning mix over top. Use your hands to toss the ingredients untileverything is well coated in oil and seasoning. Spread the chicken andvegetables out over the baking sheet evenly.Bake the chicken and vegetables in the preheated oven for 35-40 minutes,stirring once halfway through. Squeeze the juice from half of the lime overtop of the meat and vegetables after they come out of the oven.To serve, scoop a small amount of meat and vegetables into the center ofeach tortilla. Top with a few sprigs of cilantro, a dollop of sour cream, and anextra squeeze of lime if desired.S H E E T P A N C H I C K E N F A J I T A SM A I N C O U R S ER E C I P E I N F O .Prep Time: 15 min.Cook Time: 40 min.Total Time: 55 min. Servings: 4 peopleCalories: 483kcalCarbohydrates: 43gProtein: 31gFat: 21gI N G R E D I E N T SFAJITA SEASONING1 tbsp chili powder1/2 tbsp paprika1/2 tsp onion powder1/4 tsp garlic powder1/4 tsp cumin1/8 tsp cayenne pepper1 tsp sugar1/2 tsp salt FAJITAS2 small yellow onions3 bell peppers, any color1 lb. chicken breast2 tbsp cooking oil1 lime8 6-inch tortillas 1/2 cup sour cream (optional) 1/4 bunch cilantro (optional)

D I R E C T I O N SPreheat oven to 400°F. Place salmon on foil-lined baking pan.Brush with oil. Sprinkle evenly with thyme and sea salt.Bake 10 minutes or until fish flakes easily with a fork.Meanwhile, mix pomegranate juice, sugar, vinegar and gingerin medium saucepan. Bring to boil on medium-high heat. Boil 8to 10 minutes or until reduced to about 1/3 cup. Spoon sauceover salmon to serve.O V E N R O A S T E D S A L M O NW / P O M E G R A N E T E G I N G E R S A U C EM A I N C O U R S ER E C I P E I N F O .Prep Time: 5 min.Cook Time: 10 min.Total Time: 15 min. Servings: 4 peopleCalories: 300calCarbohydrates: 16gProtein: 23gFat: 16gI N G R E D I E N T S1 pound center-cut salmon fillet, skin removed1 tablespoon olive oil3/4 teaspoon whole thyme leaves1/2 teaspoon sea salt1 cup pomegranate juice2 tablespoons sugar2 tablespoons cider vinegar1 1/2 teaspoons ground ginger

B E A N A N D P E P P E R M O R R O C A N S T E WM A I N C O U R S ER E C I P E I N F O .Prep Time: 15 min.Cook Time: 30 min.Total Time: 45 min. Servings: 6 peopleCalories: 248calCarbohydrates: 45gProtein: 8gFat: 4gI N G R E D I E N T SMoroccan Bean and Pepper Stew1 tablespoon olive oil2 cups chopped yellow or red bellpeppers2 cups cubed peeled butternut squash1 1/2 cups chopped onions2 teaspoons ground cinnamon1 teaspoon garlic powder1/2 teaspoon ground cumin1/2 teaspoon ground ginger1/4 teaspoon ground cayenne redpepper1/4 teaspoon sea salt1 can (16 oz.) chickpeas drained & rinsed1 can (15 1/2 oz.) red kidney beans,drained and rinsed1 can (14 1/2 oz.) diced tomatoes,undrained1 cup waterCouscous3/4 cup vegetable broth1/4 teaspoon ground cinnamon1/4 teaspoon ground ginger2/3 cup whole wheat couscous1/4 cup golden raisinsI N G R E D I E N T SFor the Stew, heat oil in 3-quart saucepan on medium-high heat. Add bell peppers,squash and onions; cook and stir 5 minutes or until vegetables are softened. Addcinnamon, garlic powder, cumin, ginger, red pepper and sea salt; cook and stir 1minute. Stir in beans, tomatoes and water. Bring to boil. Reduce heat to medium-low; simmer, covered, 20 minutes or until vegetables are tender.For the Couscous, bring broth, cinnamon and ginger to boil in medium saucepan onhigh heat. Remove from heat. Stir in couscous and raisins. Cover. Let stand 5minutes or until the liquid is absorbed. Fluff couscous with fork.Serve stew over couscous in large soup bowls. Sprinkle with chopped fresh mintand toasted sliced almonds, if desired.

“Carrots’ cancer-fighting potential comes from being a non-starchy vegetable as well as a source of carotenoids and otherphytochemicals. Beta-carotene is the carotenoid that has receivedthe most attention, but research into carrot’s other compounds,and carrots as a whole food, is underway.” (AICR)CARROTS“Laboratory research shows that allium compounds in garlicoffer anti-cancer activity, but support for garlic loweringcancer risk is lacking in human studies.” (AICR)GARLIC“There is probable evidence that whole grains DECREASEthe risk of: Colorectal cancer.” (AICR)QUINOAI N G R E D I E N T H I G H L I G H T S & N U T R I T I O N A L I N F O .S I D E S

D I R E C T I O N SPreheat the oven to 425°FCut carrots into thin sticks.In a bowl add oil, cornstarch, salt and garlic powder.On a baking sheet lined with parchment paper, add seasonedcarrots.Bake for 20 minutes, or until slightly charred and crispy.Serve carrot fries with ranch or favorite dipping sauce andenjoy!I N G R E D I E N T S½ lb medium carrots, peeled½ tbsp oil1 tsp cornstarch½ tsp garlic powderParsley (for garnish)C R I S P Y B A K E D C A R R O T F R I E SS I D E SR E C I P E I N F O .Calories: 160calCarbohydrates: 23.3gProtein: 2gFat: 2g

D I R E C T I O N SPreheat oven to 400F and line a large baking try with parchment or aluminum foil.Lightly spray with oil.Spray oil in a medium nonstick skillet over medium heat.Add onion, garlic and cilantro and saute about 2 minutes, add ground turkey, salt,garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completelycooked through. Add 1/4 cup of tomato sauce and chicken broth, mix well andsimmer on medium for about 5 minutes, remove from heat.Meanwhile, arrange mini peppers in a single layer, cut-side up close together.Fill each with cooked ground turkey mixture, then top with shredded cheese andjalapeno slices, if using.Bake 8 to 10 minutes, until cheese is melted.Remove from oven and top with black olives, sour cream and cilantro. Serveimmediately.I N G R E D I E N T SOlive oil spray1 lb 93% lean ground turkey1 clove garlic, minced1/4 onion, minced1 tbsp chopped fresh cilantro or parsley1 tsp garlic powder1 tsp cumin powder1 tsp kosher salt1/4 cup tomato sauce1/4 cup chicken broth21 mini rainbow peppers, halved and seeded (about 13 oz seeded)1 cup sharp shredded cheddar cheese2 tbsp light sour cream, thinned with 1 tbsp water2 tbsp sliced black olives1 jalapeno, sliced thin (optional)Chopped cilantro, for garnishM I N I B E L L P E P P E R L O A D E DT U R K E Y N A C H O SS I D E SR E C I P E I N F O .Prep Time: 15 min.Cook Time: 25 min.Total Time: 40 min. Servings: 6 peopleCalories: 187 kcalCarbohydrates: 6.5 gProtein: 18 gFat: 11 g

D I R E C T I O N SPreheat the oven to 350F and prepare the pesto. In a mini foodprocessor, pulse the pecans into a fine meal. Add in thespinach, fresh basil, garlic, lemon juice, salt, and water andprocess until a uniform texture is achieved. You might have toscrape down the sides and process a couple of times to get it allevenly combined. Set aside.Gently remove the stems from the mushrooms and wipe off anydirt with a damp cloth. Fill the center of each mushroom withabout a teaspoon of the pesto and arrange all of the stuffedmushrooms in a single layer on a baking sheet. Bake them at350F for 20-25 minutes until the mushrooms are tender. Servewarm.I N G R E D I E N T S1/2 cup pecan halves1 cup fresh spinach , tightly packed1 cup fresh basil leaves , tightly packed1 large garlic clove , minced1 teaspoon fresh lemon juice1/2 teaspoon sea salt2 tablespoons water , or as needed to facilitateblending8 ounces whole crimini mushroomsV E G A N P E S T OS T U F F E D M U S H R O O M SS I D E SR E C I P E I N F O .Prep Time: 10 min.Cook Time: 25 min.Total Time: 35 min. Servings: 12 peopleCalories: 34kcalCarbohydrates: 1gProtein: 1gFat: 3g

D I R E C T I O N SAdd the olive oil to a large skillet over medium high heat, and saute the onion andcarrots until they soften, about 10 minutes. If your pan has a lid, you can add asplash of water and cover the pot for 5 of those minutes, to help the carrots softeneven more. (They take a while to become fork tender, but will cook faster thesmaller you chop them.)When the carrots are as tender as you'd like them to be, add in the garlic andginger, and stir for 1 more minute. Then add in the tamari, cooked quinoa, frozenpeas, and salt. Stir for 2 more minutes, until everything is warm.To add eggs to this dish, move the quinoa and veggies to the edges of the pan,creating an empty space in the center of the pan. Crack the eggs into the center(use a little extra oil if you're worried about them sticking) then use a spatula toscramble the eggs in the center. They should be soft scrambled in about 3 to 4minutes.When the eggs are cooked, mix them into the warm quinoa and veggies, so therewill be pieces of egg throughout the dish. Add in the toasted sesame oil for flavor,and stir in the green onions. Adjust any seasoning to taste, and then the dish isready to serve when it's all piping hot. Garnish with sesame seeds, if desired.I N G R E D I E N T S1 tablespoon olive oil1 small yellow onion , chopped3 carrots , peeled and chopped (see notes)2 garlic cloves , minced1 inch fresh ginger , minced2 tablespoons tamari (gluten-free soy sauce)3 cups cooked quinoa (see notes)½ cup frozen peas½ teaspoon fine sea salt2 large eggs (optional)1 teaspoon toasted sesame oil2 green onions , choppedQ U I N O A F R I E D R I C E( G L U T E N - F R E E )S I D E SR E C I P E I N F O .Prep Time: 10 min.Cook Time: 20 min.Total Time: 30 min. Servings: 4 peopleCalories: 296kcalCarbohydrates: 40gProtein: 12gFat: 10g

“News reports today highlight a study that gives one an addedreason to savor the joys of plant-based foods. In this case: maplesyrup, the only commercial product people eat from a plant’s sap.The researchers reportedly found 20 compounds in Canadianmaple syrup that are linked to human health, and 13 of thesecompounds are newly discovered in maple syrup. Thecompounds, part of the phenolics family of phytochemicals, haveantioxidant properties and show anti-cancer benefits in labstudies.” (AICR)MAPLE SYRUP“Among the case–control studies, there were inverseassociations of cancer incidence with total dried fruits,raisins, or dates, with five of seven studies reportingsignificant associations.” (PMC) DATES“Gamma-tocopherol and tocotrienols are other forms ofvitamin E that some cell and animal studies suggest mayprovide even stronger anti-inflammatory protection thanalpha-tocopherol. In both cell and animal studies gamma-tocopherol decreases cancer cell growth. Pecans,pistachios and walnuts are especially rich sources.” (AICR)PECANSI N G R E D I E N T H I G H L I G H T S & N U T R I T I O N A L I N F O .D E S S E R T S

D I R E C T I O N SDrain beans and mix all ingredients in a strong blender or foodprocessor and blend, adding chocolate chips in last.Enjoy! Serve with fruit, chocolate, graham crackers, or as atopping on yogurt, fruit, etc.Add 1-2 Tbsp of almond milk if the batter is dry upon mixing.*To freeze, store in a supperware or freezer safe container, andthaw upon enjoying.I N G R E D I E N T S½ cup pumpkin puree1 can garbanzo beans3-4 tbsp peanut butter¼ cup maple syrup2 tbsp oats2 tsp vanilla extract¼ tsp cinnamon½ tsp salt¾ tsp pumpkin pie spice1/8 tsp baking soda1-2 tbsp almond milk (optional, if dry)¾ cup chocolate chipsP U M P K I N C O O K I E D O U G HD E S S E R T SR E C I P E I N F O .Prep Time: 5 min.Cook Time: 5 min.Total Time: 10 min. Servings: 6 peopleCalories: 296kcalCarbohydrates: 40gProtein: 12gFat: 10g

D I R E C T I O N SRemove the pits from the dates, then place them in a heat-safebowl. Cover them with boiling water and let them soak for 10minutes. This will help them soften for blending. (Even if you'reusing a powerful blender; it helps!)Drain away the soaking water, then add the dates to a high-speed blender along with the milk, vanilla, and salt. Secure thelid and blend until the dates are totally broken down, about 1minute. Stop and scrape down the sides of the machine, asneeded.Taste the date caramel and adjust any flavoring, as needed. Fora sweeter caramel, add a tablespoon of maple syrup, and for aricher flavor (that hides the date flavor) add a tablespoon ofpeanut butter and blend again. Taste and adjust as you go.I N G R E D I E N T S1 cup Medjool dates (approx. 10 to 12 dates)¾ cup milk of choice½ teaspoon vanilla extract¼ teaspoon fine sea saltE A S Y D A T E C A R A M E LD E S S E R T SR E C I P E I N F O .Prep Time: 10 min.Total Time: 10 min. Servings: 6 peopleCalories: 73kcalCarbohydrates: 19gProtein: 1gFat: 0.4g

D I R E C T I O N SPreheat the oven to 350F. Slice the apples into thin slices (about 1/8-inch thick) and placethem in a 3 1/2-quart dutch oven. Add in the orange juice, maple syrup, cinnamon, ginger, andsalt and stir to coat the apples well. Place the pot on the stove over medium-high heat tobring the liquid to a boil. (You'll need to listen for the boiling, as the liquid won't cover theapples.) Once the liquid is bubbling, cover the pot and lower the heat so the apples cansimmer for about 8-10 minutes, until they are fork-tender.While the apples are cooking, prepare the topping. To prepare the almond flour topping,combine all of the ingredients in a large mixing bowl and use a whisk to combine themevenly into a crumbly texture. When the apples are tender, sprinkle the topping over the topand place the pot in the oven to bake for 20 minutes at 350F. The topping won't completelybrown, but it should feel dry to the touch.To prepare the Buttery Pecan Topping, place the pecans and coconut in a small foodprocessor and process until crumbly. Add in the coconut oil, maple syrup, salt and almondextract and process again to combine. Sprinkle the topping over the apples and bake asdirected above, or try the alternate baking method in the notes below.After removing the crisp from the oven, allow it to cool for 10 minutes then serve warm with ascoop of ice cream or coconut whipped cream on top.P A L E O & V E G A N A P P L E C R I S PD E S S E R T SR E C I P E I N F O .Prep Time: 20 min.Cook Time: 20 min.Total Time: 40 min. Servings: 6 peopleCalories: 326kcalCarbohydrates: 39gProtein: 6gFat: 19g I N G R E D I E N T SFilling:2 pounds apples , cored and sliced2 tablespoons fresh orange juice1/4 cup pure maple syrup2 teaspoons ground cinnamon1/2 teaspoon ground ginger1/4 teaspoon sea saltAlmond Flour Topping:1 1/2 cups blanched almond flour2 tablespoons melted coconut oil1 tablespoon pure maple syrup1/4 teaspoon almond extract1/8 teaspoon sea saltButtery Pecan Topping:1 1/2 cups pecan pieces1/2 cup shredded unsweetened coconut2 tablespoons pure maple syrup1 tablespoon melted coconut oil1/4 teaspoon salt1/4 teaspoon almond extract

W I S H I N G Y O UA H A P P Y &H E A L T H YT H A N K S G I V I N G