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I’m back with one of my top-requested training styles – barre sculpt, a la Betty! If you joined me for the last sculpt in this series, your feedback and requests really inspired me to make a follow up for you. So thanks so much for reading my blog, doing my workouts, trying my recipes, and being awesome!

I love barre workouts (here’s a link to ALL the barre workouts on the blog) and always incorporate my own spin on things to help align our bodies straight and strong, improve posture, and increase strength.

My background in kinesiology and body alignment therapy (structural integration) informs all of the workouts I create, and I hear from readers constantly about the improvement in their posture from doing my workouts, which makes my day!

In case you want to learn more about posture and alignment, here are just a few of resources I recommend you check out:

Just like the first barre workout in this series, today’s workout is low-impact and high strength and sculpt. You’ll get a lot of focused work for your legs, calves, glutes and core today, so get ready!

Grab your water bottle, find a chair to use for balance, take a nice, deep breath, and let’s get to it!!

Great job, Rockstar – way to bring your whole self to this challenging workout!

You’re an inspiration not only to everyone in your life, but also to ME! Thanks again for all your great comments, feedback and check ins – I read EVERY ONE!

The mission of the Betty Rocker brand is to empower you with tools to rock your life as the best version of you, so you can be a role model to the people around you. The choices you make daily – about what to eat, whether or not to do your workout, and even the way you think – are all a part of what makes you so POWERFUL!


So keep showing up and being awesome, and here is your INVITATION to ROCK YOUR BODY and YOUR LIFE with me inside of my fabulous online gym – the one you don’t even have to leave your house for to reap the benefits from!

If you’re ready for your next Challenge to rock your body….

If you’d like support for your healthy eating so you can sculpt lean muscle…

If you’d like someone to answer your important questions about fitness, nutrition and motivation when you have them so you can stay on track…

….You can have it all inside Rock Your Life, my online home workout studio where you can…

✅ Start a new 30-Day Home Workout Challenge anytime or choose any workout to do based on how much time you have and how you want to train….

✅ Choose from over 300 of my best, easy, healthy recipes to support your body from the inside out, plus get my bonus 7-day jumpstart meal plan to show you how to put it all together…

✅ Enjoy access to my exclusive private support group, with myself and the Team Betty Rocker coaches available to answer your questions, cheer you on and support you on your journey!

Join us today, and let’s rock your life together!
Betty Barre Sculpt II

Warm Up Sequence

  • Sun Salutations
  • Down Dog
  • Push Ups
  • Down Dog

First Sequence

  • Squat to Lunge Combo
  • Standing Calf Raises
  • Second Position Squat with Alternating Calf Raise
  • Plie Pulses

Second Sequence – Right Leg

  • Plie Pulses
  • Leg Lifts
  • Leg Pulses
  • Lean on to the chair, leg lift, back to stand
  • Chair Forward Fold Leg Lift
  • Chair Forward Fold Pulses
  • Chair Forward Fold Fire Hydrants
  • Chair Forward Fold Fire Hydrants Pulse

Third Sequence – Left Leg

  • Plie Pulses
  • Leg Lifts
  • Leg Pulses
  • Lean on to the chair, leg lift, back to stand
  • Chair Forward Fold Leg Lift
  • Chair Forward Fold Pulses
  • Chair Forward Fold Fire Hydrants
  • Chair Forward Fold Fire Hydrants Pulse

Fourth Sequence

  • Sun Salutations
  • Down Dog
  • Push Ups
  • Down Dog

Fifth Sequence

  • Squat to Kick Combo
  • Shallow Curtsy Lunge (Right)
  • Shallow Curtsy Lunge to Toe Lift (Right)
  • Chair Forward Fold with Leg Sweep (Right)
  • Shallow Curtsy Lunge (Left)
  • Shallow Curtsy Lunge to Toe Lift (Left)
  • Chair Forward Fold with Leg Sweep (Left)

Sixth Sequence

  • Sun Salutations
  • Down Dog
  • Push Ups
  • Down Dog

Seventh Sequence

  • Superwoman’s
  • Glute Bridge
  • Glute Bridge with Overhead Reach
  • Glute Bridge Pulses
  • Single Leg Glute Bridge (Right)
  • Single Leg Glute Bridge (Left)
  • Full Body Roll-Ups
  • Flutter Kicks
  • Side Plank Toe Taps (Right)
  • Side Plank Toe to Knee (Right)
  • Side Plank Toe Taps (Left)
  • Side Plank Toe to Knee (Left)

Stretch Sequence

  • Forward Fold
  • Chaturanga
  • Down Dog

Check in below and let me know how you did with this workout!

The post Betty Barre Sculpt II appeared first on The Betty Rocker.

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Great for any occasion, these gluten and dairy free Cinnamon Buns are sure to warm your heart and permeate your kitchen with the warm smells of the season. They’re a great recipe to make with friends, kids, family members, as the rolling out and decorating process lend themselves to being creative.

With all the stress in day to day life, I find cooking and baking to be such a wonderful way to tune into the present and focus on a process that engages me on multiple levels. You’ll have to let me know if you experience that with baking too?

These would make a very healthy No-Strings-Attached treat being made from all whole food ingredients. The sweetness comes from a little honey and dates in moderate amounts.

While sugar is always important to be mindful of in your overall daily intake, it’s definitely preferable to have it from sources like honey, dates and foods in their natural, wholesome form so you can absorb the minerals and immune boosting properties the honey contains, and the fiber in the dates as well.

You’ll get the delicious taste and nutritional benefits of cinnamon, walnuts, and honey all rolled up into this tasty whole food baked treat, topped off with an optional coconut glaze.

Cinnamon helps lower blood cholesterol, helps regulate blood sugar (which helps with cravings), can alleviate headache and migraine symptoms, and boosts both cognitive function and memory.

Walnuts are excellent sources of multiple nutrients – like healthy fats and protein – and phytochemicals, vitamins, and antioxidants that promote health benefits like cardiovascular health, weight maintenance, and stress reduction.

Raw honey is a rich source of antioxidants, enzymes and minerals. It even contains several amino acids, including tryptophan which can help promote rest and relaxation.

So treat yourself, Rockstar! And make these for your family and friends and treat them too!

Cinnamon Buns

Yield: 9-10 servings

You will need: measuring spoons, measuring cups, baking sheet, mixing bowl, rolling pin, wax or parchment paper

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

Dough

Filling

  • 2 tsp cinnamon
  • 2 tsp honey
  • 1/4 cup pitted dates, finely chopped
  • 1/4 cup walnuts, finely chopped

Glaze

Instructions:

  1. Mix together the coconut oil, egg, honey, and vanilla in a medium sized bowl. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  2. Transfer the dough onto a sheet of wax or parchment paper. Cover with another sheet of wax paper and roll out into a long rectangle.
  3. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  4. Roll the dough into a log using the wax paper to keep it from sticking to your hands.
  5. Place the covered log in the freezer to harden for 15 minutes.
  6. While cooling the dough, preheat the oven to 325 degrees F.
  7. After 15 minutes, remove the log from the freezer and slice it into individual pieces, about 9 or 10 rolls.
  8. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  9. While the rolls are baking, make the glaze by stirring together the honey, coconut cream, and cinnamon.
  10. Once the rolls are golden, remove from the oven and drizzle with glaze.
  11. Serve warm and enjoy!

*I have not yet tested this recipe with a flax egg, however I suspect it will work just fine. To replace an egg, use 1 tsp flaxseed meal and 3 T of water.

**Almond meal flour can often be swapped for flaxseed meal.

***It’s not recommended swapping coconut flour for other flours, as it’s a highly absorbent flour that works in a specific way in this recipe.

I can’t wait to hear how yours turn out – let me know! And please feel free to ask any questions as well!

Get Stronger Every Day with Betty Rocker Meal Plans and Workout Programs!

References:

The post Cinnamon Buns (gluten free, dairy free) appeared first on The Betty Rocker.

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Join me for today’s effective, time-saving 12-minute Sweaty Betty HIIT circuit designed to get you in, get you worked, and get you on with the rest of your busy day.

If you’ve been training with me for a while, you know that HIIT stands for High-Intensity Interval Training, and it’s a highly effective way to maximize your fat burn. The way I write our HIIT workouts also helps you sculpt more muscle with resistance training moves in the mix.

Remember, there are no secret formulas or magic pills to getting – and staying – in the best shape of your life, nor does it require hours in the gym, day after day. Your most important asset on this health journey is an #allorsomething mentality – not all or nothing.

Today we’ll work our bodies head to toe, and as always, I will talk you through modifications and form cues as we go. There is zero equipment needed for this one, so all you need to grab is your water bottle to stay nice and hydrated, and let’s #stopdropandbettyrock! 

12-minute Sweaty Betty HIIT

Format: Perform 3 rounds for the prescribed amount of time. Rest as needed.

Move 1: Sumo Squat Knee and Kick (0:30)

  • Step out into a wide sumo stance, toes turned out slightly, shoulders back, core engaged.
  • Drop your hips back, coming into a sumo squat - as you come up, drive your right knee up, repeat alternating sides.
  • Once you get comfortable with the knee drive add in a kick alternating sides.

Move 2: Tabletop Combo (0:30)   

  • Come down to your mat in a kneeling plank, hands stacked just below your shoulders.
  • Come down into a push-up and as you come up kick your left leg up, repeat the push-up and kick your right leg up making sure to squeeze your glute at the top of the leg extension.

Move 3: Super Marios (0:45)

  • Begin standing, and step your left leg behind you coming into a reverse lunge. The knees are aligned with the toes.
  • As you come forward with the right leg, drive it up toward your chest, propelling yourself off the ground. Your left arm drives up into the air, reaching for Mario's gold coins.
  • Land softly on the left foot. Repeat on opposite side.
  • Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing.

Move 4: In and Out Pop-Ups (0:30)

  • Come to a seated position on your tailbone with your hands behind you.
  • Engage your abdominals as you lean back slightly and lift your knees to chest level.
  • Extend your legs out straight, then draw the knees back into your chest.
  • After your 3 reps of the ab move, plant your feet flat on the mat and extend your hips upward into a reverse tabletop position, squeezing your glutes at the top.
  • Perform 3 reps of the pop-ups and move back to the in and outs. Repeat the same cycle for the prescribed amount of time.

Move 5: Squat Thrust Twist Punch (0:30)

  • Start with your feet hip-width apart, engage your core then bend your knees to plant your hands below your shoulders.
  • Jump or step your feet back to tall plank, feet out wide. Maintain a strong plank, no arched back, belly button in and up.
  • Jump or step your feet back in. When you come up punch with one arm moving across your body.
  • Repeat the Squat Thrust and do a cross body punch using the other arm.

Great work, Rockstar!

Want more?

Browse Betty Rocker Meal Plans and Workout Programs to find YOUR perfect fit! 

The post 12-minute Sweaty Betty HIIT appeared first on Betty Rocker.

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Ready to rock your body in 15 minutes? I’ve got some new moves for you to try out in this triple threat tabata smash that will work your body from head to toe!

When I say “triple threat” I’m not just talking about how fabulous, beautiful and amazing you are (that’s a given) – I’m talking about THREE 4-minute tabatas, stacked together to give you an amazing workout in less time.

Tabatas are a special 4-minute workout format (a type of HIIT – high intensity interval training) where we pair 0:20 of maximum effort with 0:10 rest periods. The trick to getting the most out of this is to really give it your all in that 0:20.

I love cardio workouts in general, but I’m really more a fan of HIIT than anything else when time is of the essence. I write these workouts to incorporate resistance training (using gravity and creative sequencing) to simultaneously build strength and increase muscle and bone density while we’re burning it up!

Yes, I am an efficiency queen – I feel like I have to be if I want to stay healthy, run a business, have a life and meet all of my responsibilities. Can you relate?

When I have more time I really enjoy going for a run, doing a spin class (got a Peloton bike last year that I love), a dance class, kickboxing or pretty much anything that sounds fun and invigorating. I’d love to hear what activities you enjoy for cardio – let me know in comments below when you check in after your workout, and let me know where you worked out from today!

Betty Rockin Tabatas
Tabata One

Move 1: Froggers

  • Come down to your mat into a tall plank position.
  • Jump your knees to the side outside of your hands alternating right to left.
  • Mod: Come up to an elevated surface such as your couch, chair, etc.

Move 2: Squat to Front Kick

  • Stand in front of your box, ottoman, chair, etc. as if you were going to sit down. Feet are hip-width distance apart, chest up and open, core engaged.
  • Sit your booty back to meet your box, weight in your heels. Engage your core as you come back to standing and drive forward with alternating kicks.
Tabata Two

Move 1: Walking Plank to Pike Jump In

  • Come to tall plank on your forearms. Engage your core and keep your shoulders aligned with your elbows.
  • Bring yourself up to your hands, keeping the wrists in the same good alignment with your shoulders as your elbows were, and maintaining the engaged core and jump your feet towards your center to pike position.
  • Walk back down to your elbows. Repeat.

Move 2: Jump Squat to High Pull Row

  • Grab a weighted object (optional) and come into a sumo stance. Engage your core and shoot your booty back behind you as though you were going to sit on a chair - keeping the weight in your heels and chest up.
  • Drive your heels down to power up to jump, as you jump up drive your elbows up to the sky holding your weighted object.
  • Mod: Take the jump out to lessen the impact, instead perform a body squat with good form. Only squat as deeply as you can comfortably go without bending forward at the waist.
Tabata Three

Move 1: Push Up Clap

  • Position yourself against an inclined surface like a couch or chair, with your hands stacked below your wrists and core engaged.
  • Lower your chest down, and press up explosively, clapping your hands at the top. Maintain your core alignment and repeat.
  • Mod: Kneel in front of the couch or elevated surface with the same good form and work on the push up claps from a kneeling position. You can also stand and lean into a wall for less pressure on your wrists to build up your strength.

Move 2: Froggy Split Squats

  • Start in lunge position with your left foot forward. Jump and switch your feet, bringing the right foot forward.
  • Jump your feet out wider than hips-width apart into a sumo squat, plant your hands on the floor and do a froggy lift. Repeat
  • Mod: Take the jump out and just do reverse lunges. 

Thanks so much for doing that workout with me today! I’m wishing you a happy holiday season, and I hope you’re having an amazing day wherever this finds you!

I always LOVE hearing from you, and learning where you did your workout, who was there, and how you’re taking care of yourself with your nutrition, stress management and sleep – the other 3 of the 4 pillars!

Check in below.

PS – Looking for a 30-day Challenge? How about a new one every month of the year?!

That’s what’s waiting for you in Rock Your Life, along with fresh new live weekly home workouts with me, our exclusive member’s community where you can get support, get your questions answered and connect with other women who are making their health a priority and fitness a lifestyle!

Join us today, and let’s rock your next challenge together!

The post Betty Rockin’ Tabatas appeared first on Betty Rocker.

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Tis the Season of Giving Thanks!

In this season of gratitude, it’s easy to catch yourself doing a lot of nice things for other people (you go-giver, you!).

Running around getting everything done, often putting others before yourself. I see you, I applaud you and I feel your kind heart.

While you’re taking care of others this holiday season, I want to also remind you to take care of yourself.

Speak kindly to yourself. Have patience with yourself. Be generous with yourself.

You know, all those things you do for everyone else without even thinking about it. You’re pretty awesome, and you deserve the same generosity of spirit that you so freely extend to those around you.

When it comes to staying healthy through the holidays, you might feel like it’s impossible to eat holiday meals that are both nourishing and delicious, but I’ve pulled together some of my healthy holiday favorites to inspire you.

With a focus on whole foods and delicious nutrient combinations, you won’t be able to tell the difference between the classics and these variations – without having to sacrifice the hard work you’ve put in this year. And hey, if things get crazy, just remember my NSA (no strings attached) Jedi mind tricks and all will be well.

Whether you need to bring one dish to a big gathering, or you’re making the whole meal for your family, I’ve got you covered from the sides to dessert with recipes that are all:

  • gluten-free (GF)
  • dairy-free – milk/lactose (DF)
  • sugar free (SF)
  • made with whole-foods (WF)
  • vegetarian (V)

Sweet Potato Casserole
(GF, DF, WF, V)  

Yield: 8-9 servings

You will need: large pot, measuring spoons, measuring cups, small mixing bowl, 8×8 baking dish or 2 quart dish

KEY: T=Tablespoon; tsp=teaspoon

Sweet Potato Mash

  • 2 lb sweet potatoes (about 3 medium potatoes), peeled and diced
  • ⅓ cup unsweetened almond milk
  • 3 T coconut oil, melted
  • ¼ cup pure maple syrup
  • 1 tsp sea salt
  • 1 tsp vanilla extract
  • 2 eggs (1 T flax seeds + 3 T water will make 1 flax egg if you want to make this egg free)

Pecan Topping

  • 1 1/2 cups pecans, roughly chopped
  • 2 T butter, or coconut oil, melted
  • 3 T maple syrup
  • 1/2 tsp cinnamon
  • pinch salt

Instructions: 

  1. Place sweet potatoes in a large pot and cover with at least 2 inches of water.
  2. Bring to a boil over medium-high heat. Boil until completely tender (potatoes can be easily pierced with a fork).
  3. Drain and transfer to a large mixing bowl.
  4. Add almond milk, coconut oil, syrup, salt, vanilla, and egg.
  5. Mash until no lumps remain. Add 2-3 T additional milk if it seems a little too thick.
  6. Pour mixture into an 8×8″ or 2-quart baking dish and smooth the surface.

Topping:

  1. Preheat the oven to 375 degrees.
  2. Combine pecans, coconut oil, syrup, cinnamon, and salt in a small bowl.
  3. Sprinkle over the sweet potato mash.
  4. Cover the dish with foil and bake 20 minutes.
  5. Remove foil and bake another 20-25 minutes

Green Bean Casserole 
(GF, DF, WF, SF, V)  

Yield: 8 servings

You will need: large pot, skillet or saute pan,  measuring spoons, measuring cups, mixing bowl, baking sheet, parchment paper, serving dish

KEY: T=Tablespoon; tsp=teaspoon

Green Beans and Sauce

  • 1 lb fresh green beans, trimmed
  • 2 T olive oil
  • 12 oz mushrooms, cleaned and sliced
  • 2 cloves garlic, minced
  • 2 T arrowroot flour, or non-GMO cornstarch)
  • 1 cup chicken broth
  • 1 cup unsweetened plain almond milk
  • ¼ tsp ground nutmeg
  • salt, black pepper to taste

Topping

  • 2 medium onions, thinly sliced
  • ¼ cup almond flour
  • ¼ tsp salt

Instructions: 

  1. Preheat oven to 400ºF.
  2. In a large bowl place the onions, almond flour and salt and toss to coat.
  3. Line a baking sheet with parchment paper.
  4. Evenly spread the onions on the baking sheet and bake until golden brown (approximately 10 min) – stir them a couple times during cooking, and then remove from the oven and set aside.
  5. Bring a pot of water to boil and add salt. Once boiling, add green beans and cook for 5 minutes.
  6. Drain and immediately transfer the beans to a large bowl of ice water.
  7. Heat the olive oil in a skillet set over medium heat, add mushrooms and cook, stirring occasionally, for 4 to 5 minutes.
  8. Stir in garlic and nutmeg,  and sprinkle the arrowroot flour over the mixture and stir until golden.
  9. Mix in the broth and almond milk and cook over medium-low heat until the mixture thickens, stirring occasionally, for about 6 to 8 minutes.
  10. Remove from the heat and stir in the green beans and 1/4 of the onions.
  11. Season with salt and black pepper to taste.
  12. Top with the remaining onions and bake in preheated oven for 15 minutes.
  13. Remove and serve.

Orange Cranberry Sauce 
(GF, DF, WF, V)

Yield: 8-10 servings

You will need: saucepan, measuring spoons, measuring cups, mixing bowl, 8x8 baking dish

KEY: T=Tablespoon; tsp=teaspoon

  • 2 lb fresh cranberries
  • 2 cups freshly squeezed orange juice
  • 1 cup pure maple syrup
  • 1 tsp vanilla extract
  • 1 T whiskey, bourbon or brandy
  • Zest of 1 orange

Instructions: 

  1. Combine cranberries, orange juice, maple syrup, vanilla extract and bourbon in a small saucepan over high heat.
  2. Bring to a  boil, then reduce to medium low, cover and cook for an additional 10-15 minutes or until the sauce becomes thick.
  3. Remove from heat and set aside to cool. Sometimes the cranberries burst open, which is normal - don't worry if you hear popping.
  4. Refrigerate until ready to serve, then garnish with orange zest.

Quinoa Sage Stuffing 
(GF, DF, SF, WF, V) 

Yield: 8 servings

You will need: skillet or saute pan, measuring spoons, measuring cups, baking dish

KEY: T=Tablespoon; tsp=teaspoon

  • 1 ½ cups (ideally sprouted) quinoa, rinsed well
  • 2 ½ cups organic vegetable broth
  • 2 bay leaves
  • 1 heaping cup of celery, diced
  • 1 medium white onion, diced
  • Small handful of fresh sage, chopped (about 2 T)
  • ½ tsp garlic powder
  • 2 T virgin olive oil
  • sea salt to taste
  • fresh ground coarse pepper to taste

Instructions: 

  1. Preheat oven to 375 degrees.
  2. In a medium sized pot bring 1 cup of vegetable broth to a boil. Add in the quinoa and bay leaf, salt, pepper and stir.
  3. Set to low heat and simmer with a lid on for 10 minutes. Turn off the heat (do not lift lid) and allow the quinoa to steam for another 10 minutes.
  4. Heat the olive oil in a skillet over low heat and add in the chopped celery and onion. Cook for 5-10 minutes, stirring regularly, until they begin to become translucent.
  5. Increase heat to medium and add in the vegetable broth, sage, garlic powder and simmer for a few minutes.
  6. Combine the quinoa with the veggie mixture and add in the last 1/2 cup of vegetable broth. Taste - add any additional salt and pepper if desired.
  7. Place the stuffing mix into a greased oven safe dish and bake at 375 for 10 minutes.
  8. Transfer the dish to the broiler and broil under low flame until the top becomes golden brown.

Gravy 
(GF, DF, SF, WF, V)  

Yield: 8 servings

You will need: pan, measuring spoons, measuring cups, fork, small mixing bowl

KEY: T=Tablespoon; tsp=teaspoon

  • 2 cups chicken broth or vegetable broth
  • 3 T tapioca flour
  • 3 T drippings or turkey drippings (if you have them from your turkey, or you can leave these out)
  • 1/4 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and pepper to taste

Instructions: 

  1. Place the chicken broth and drippings (if using) in a pan and bring to a boil.
  2. Place the tapioca starch in a small mixing bowl and add 1/4 cup of the hot broth. Whisk well with a fork.
  3. Add the starch and broth mixture to the pan.
  4. Add the garlic powder, onion powder, and salt and pepper.
  5. Cook over medium heat while whisking to remove any lumps. The gravy should thicken pretty quickly. If it is too thick, add some more broth.
  6. Season with more salt and pepper if desired before serving.

Red Curry Pumpkin Tempeh 
(GF, DF, SF, WF, V) 

Yield: 8 servings

You will need:skillet or saute pan,  measuring cups, spatula, serving dish

Ingredients:

  • 4 (8oz) packages of tempeh
  • 2 cup Pumpkin Puree
  • 2 cups Coconut Milk 
  • 1 cup vegetable broth
  • 1/4-1/2 cup Red Curry Paste
  • 4 cups snap peas, chopped
  • 1 cup onion, diced

Optional topping: diced green onion 

Instructions:

  1. Add tempeh and salt to a pan with a little olive oil and brown over medium heat.
  2. Remove tempeh from heat and set aside. Add diced onion to the same pan and saute until translucent. Add a little salt if desired.
  3. Add in coconut milk, broth, pumpkin and curry paste (add a small amount and taste to add more if you're new to curry) and stir to combine with the onions.
  4. Cook until the mixture thickens up a bit and liquid is nearly gone.
  5. Dice cooked tempeh, and add back to pan with the chopped snap peas and mix it all together.
  6. Cook for 1-2 minutes, or until warm.
  7. Top with green onions to serve.

Herb Roasted Turkey
(GF, DF, SF, WF) 

Yield: 8-10 servings

You will need: roasting pan, blender or food processor, measuring spoons, baking sheet, kitchen twine, meat thermometer, serving platter

KEY: T=Tablespoon; tsp=teaspoon

  • 1 10-12 lb turkey, thawed if frozen
  • 8 T unsalted butter (you can also use coconut oil which tastes awesome)
  • Grated zest of 1 lemon
  • 2 handfuls of fresh flat-leaf parsley
  • 2 handfuls of fresh thyme leaves
  • 2 handfuls of fresh sage leaves
  • 3 tsp coarse salt, plus more for seasoning
  • 2 tsp freshly ground pepper, plus more for seasoning
  • 2 lemons, cut into halves

Instructions: 

  1. If you are using a frozen turkey, remove the turkey from the freezer a few days before your holiday meal and let it thaw out in the refrigerator.
  2. When you're ready to roast the bird, remove the turkey from the refrigerator, remove the giblets from inside, rinse turkey with cool water, and pat dry with paper towels. Let it rest on a baking sheet for 2 hours until it comes to room temperature.
  3. Preheat oven to 450 F, with rack on lowest level.
  4. In a food processor, combine the butter, lemon zest, 1 handful of parsley, 1 handful of thyme and 1 handful of sage leaves and pulse for 1-2 minutes until everything is evenly incorporated.
  5. Add 1 tsp of salt and 1/2 tsp of pepper and pulse for a few seconds more.
  6. Remove the mixture from the food processor and set aside.
  7. Once the turkey is at room temp, place it in a large roasting pan, breast side up on a metal rack.
  8. Using your hands, smear the seasoned butter mixture all over the turkey. Season with salt and pepper and use your hands to pat everything down onto the skin.
  9. Fill the inside of the bird with the remaining handfuls of herbs and the halved lemons.
  10. Tie the legs together with a bit of kitchen twine and place the bird into the oven
  11. Roast for 30 minutes at 450F.
  12. After 30 minutes, reduce the oven temperature to 350, and continue to cook for about 2 more hours, basting turkey with drippings from the bottom and rotating the pan every 30-45 minutes.
  13. After 2.5 hours of cooking time, use a meat thermometer and check the thickest part of the turkey so make sure the internal temperature is 175 F. The turkey should be golden brown at this point.
  14. If the turkey is not done, continue to cook it until the thermometer registers at 175 F.
  15. If the turkey is done but isn't quite golden brown yet, turn the heat up to 450 for 15 minutes to crisp up the skin.

Pumpkin Pie Tartlets 
(GF, DF, WF, V) 

Yield: 12 mini pies/servings

You will need: food processor, measuring cups and spoons, muffin tin, food processor, can opener, mixing bowl, whisk

Note: the cashews for the filling should be soaked for 3 hours, so pre-plan for that before making this recipe.

KEY: T=Tablespoon; tsp=teaspoon

Nut Crust

  • 1 cup pecans
  • 1 cup walnuts
  • 1 tsp baking soda
  • 1/4 tsp sea salt
  • 1-2 T maple syrup

Pie Filling

Coconut Whipped..

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