the pieces we keep

UNSWEETENED APPLESAUCE WITH VEGGIES

This simple unsweetened applesauce is packed with veggies and gets its vibrant color from beets and carrots! It’s a tasty and healthy treat for babies, toddlers, and adults, with no added sugar. How “sweet” is that?

EQUIPMENT

  • Cutting board and knife
  • Soup pot or slow cooker
  • Immersion or regular blender

INGREDIENTS

  • 6 to 8 apples (Pink Lady or Honeycrisp work well)
  • 2 large carrots, peeled and chopped
  • 2 medium beets, peeled and chopped
  • 1 teaspoon cinnamon
  • 1 cup water

INSTRUCTIONS

  • Core and roughly chop the apples into quarters. Keep the skin on for added fiber, or peel them if preferred. Wash, peel, and slice the carrots into 2- to 3-inch pieces. Wash, peel, and chop the beets into rough quarters. For a sweeter taste, use 8 apples and 1 fewer beet.
  • In a large pot, combine the apples, carrots, beets, cinnamon, and water. Bring to a boil over high heat, then reduce the heat and simmer, covered, for 30 to 35 minutes, or until the fruit and vegetables are tender when pierced with a fork.
  • Remove from heat and blend using an immersion blender until smooth. Alternatively, transfer the mixture in batches to a regular blender and blend each batch for about 1 minute.
  • Enjoy your applesauce warm or cold, adding more cinnamon if desired!

NOTES

  • For a sweeter applesauce, try Fuji, Gala, or Honeycrisp apples.
  • Slow Cooker Option: Combine all ingredients and cook on high for 3-4 hours or on low for 6-8 hours. Blend as directed to finish.
  • Blending Tip: When using a regular blender, blend hot applesauce carefully. Fill the blender halfway, and cover with a dish towel to allow steam to escape, preventing splattering.

Storage

  • Store in an airtight container in the fridge for 5-7 days, or freeze for 2-3 months.

Nutrition (per 1 cup serving)

  • Calories: 116 kcal
  • Carbohydrates: 30g
  • Protein: 1g
  • Fat: 1g
  • Saturated Fat: 1g
  • Sodium: 39mg
  • Potassium: 349mg
  • Fiber: 6g
  • Sugar: 22g
  • Vitamin A: 3504 IU
  • Vitamin C: 11mg
  • Calcium: 25mg
  • Iron: 1mg

GRILLED SURF AND TURF SKEWERS

These Grilled Surf and Turf Skewers are a simple yet impressive way to enjoy a surf and turf meal. With healthy ingredients and a flavorful marinade, these steak and shrimp kabobs are perfect for the grill.

INGREDIENTS

For the Steak:

  • 1 lb sirloin steak
  • 1/4 cup avocado oil
  • 1/4 cup coconut aminos
  • 2 cloves garlic, minced
  • Salt and pepper, to taste

For the Shrimp:

  • 24 medium-large raw shrimp, peeled with tails on
  • 1/4 cup avocado oil
  • 1/4 cup lemon juice
  • 2 cloves garlic, minced
  • Salt and pepper, to taste

INSTRUCTIONS

  • Prepare Skewers: If using wooden skewers, soak them in water for at least 1 hour to prevent burning. Alternatively, reusable metal skewers are a great option.
  • Prep Ingredients: Defrost shrimp if frozen and mince garlic. Cube the sirloin steak into bite-sized pieces.
  • Marinate Shrimp and Steak:
    • In one bowl, toss shrimp with avocado oil, lemon juice, and minced garlic.
    • In another bowl, toss steak cubes with avocado oil, coconut aminos, and minced garlic.
    • Cover both bowls and let them marinate in the fridge for about 1 hour.
  • Skewer Ingredients: Thread shrimp onto one set of skewers and steak onto another to ensure even cooking.
  • Preheat the Grill: Heat the grill to medium-high.
  • Grill Shrimp: Cook shrimp skewers for 3 minutes per side, then remove from the grill.
  • Grill Steak: Cook steak skewers for about 12 minutes total, rotating every 3 minutes. Keep the grill closed between rotations for even cooking.
  • Rest and Serve: Allow the steak to rest for 10 minutes before serving.

NUTRITION INFORMATION (PER SERVING)

  • Calories: 459 kcal (23%)
  • Carbohydrates: 6 g (2%)
  • Protein: 33 g (66%)
  • Fat: 33 g (51%)
    • Saturated Fat: 5 g (31%)
    • Polyunsaturated Fat: 4 g
    • Monounsaturated Fat: 21 g
    • Trans Fat: 0.01 g
  • Cholesterol: 145 mg (48%)
  • Sodium: 1325 mg (58%)
  • Potassium: 483 mg (14%)
  • Fiber: 0.1 g
  • Sugar: 0.4 g
  • Vitamin A: 109 IU (2%)
  • Vitamin C: 7 mg (8%)
  • Calcium: 71 mg (7%)
  • Iron: 2 mg (11%)