Lainie's 3-2-1s: Apple Pie Baked Oats, 4-Ingredient Pumpkin Mac & Cheese, Spicy Honey Roasted Chicken & Sweet Potatoes Week of September 22nd-29th
Fully embracing the start of fall for this weeks prep! Plus this week we've got an easy mac and cheese recipe that packs in veg and fall flavors...What could be better than that!?
THIS WEEK’S 3-2-1s
Preview the recipes below:
3 Meal-Prep Friendly Recipes
* Apple Pie Baked Oats
* 4-Ingredient Pumpkin Mac & Cheese
* Spicy Honey Roasted Chicken & Sweet Potatoes
2 Tips
* Seasonal Foods and Immunity
* Practice Mindful Stress Management
1 Drink or Dessert
* Brownie Cookie Dough
Three Meal-Prep Friendly Recipes
Apple Pie Baked Oats
Another baked oatmeal meal prep recipe that makes for a lovely breakfast! This one is cozy, warming and I love the addition of nuts and warm spices to really give apple pie flavors!
Prep time: 10 minutes
Cooking time: 40 minutes
Total time: 50 minutes
Servings: 4-6
Notes: freezer-friendly, pairs nicely with greek yogurt and cinnamon.
Ingredients
2 cups of old fashion rolled oats
1 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp salt
1 + 3/4 cups oat milk (or almond milk)
3 eggs
1/3 cup maple syrup
2 tsps vanilla extract
2 medium apples (diced)
3/4 cup chopped pecans (+ more for toppings)
Instructions
Preheat the oven to 375 degrees Fahrenheit.
In a 9x9-inch baking dish, crack the eggs and add the dairy-free milk, maple syrup, and vanilla extract. Whisk until well combined.
Stir in the rolled oats, baking powder, cinnamon, nutmeg, and salt. Mix until the dry ingredients is fully incorporated.
Fold in the diced apples and chopped pecans, ensuring they’re evenly distributed. Sprinkle additional pecans on top if desired.
Bake in the oven for 40-45 minutes, or until the top is lightly golden and the center is set.
Let the baked oats cool for a few minutes before serving. Enjoy warm with a dollop of Greek yogurt and a sprinkle of cinnamon.
4-Ingredient Pumpkin Mac & Cheese
This is my second year in a row making this, but my first time posting about it! Only takes 4 ingredients, and we use a WHOLE can of pumpkin for less waste! This mac is so creamy and delicious.
Prep time: 0 minutes
Cooking time: 15 minutes
Total time: 15 minutes
Servings: 5-8
Notes: Reheat in microwave, feel free to add in more spices like nutmeg, cinnamon, sage, thyme etc if you’d like
Ingredients
1 box of macaroni pasta of choice
1 Boursin cheese (I use Shallot & Chive)
1 can pumpkin purée
2 cups extra sharp cheddar cheese (shredded)
1/2 tsp garlic powder (optional but it adds a nice depth of flavor)
salt & pepper to taste
sage leaves or dried sage for garnish
Instructions
Start cooking macaroni in a large pot according to the package. Save 1/2 cup of pasta water for later.
In another large pan over medium heat, melt a tbsp of butter or oil. Add the Boursin Cheese and pumpkin purée and mix together until combined. Season sauce mixture with garlic powder, salt, and pepper to taste.
Add cooked macaroni pasta to the pan, along with reserved pasta water. Stir well to coat the pasta in the sauce.
Turn off the heat and add the shredded cheese, stirring until it’s fully melted and the sauce is smooth.
Adjust seasoning if needed, and serve.
Spicy Honey Roasted Chicken & Sweet Potatoes
A simple sheet pan meal that’s packed with flavor and and a great spicy, creamy sauce!
Prep time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 6
Notes: store in the fridge up to 4 days
Ingredients
2 + 1/2 lbs boneless chicken thighs
1 + 1/2 lbs sweet potatoes (peeled and slice into 1-inch wedges)
3 tbsp honey (warmed)
1/4 cup olive oil
1/4 tsp cayenne pepper
2 tsps chili powder
1 tbsp kosher salt
1/2 tsp black pepper
1/2 ground ginger
1/2 tsp garlic powder
4 green onions (chopped)
dressing
1/4 cup fresh cilantro
1 tsp lime juice
1/2 tsp garlic powder
1/2 teaspoon sea salt
1 jalapeño (remove seeds)
1/2 chili powder
2 green onions
1 cup Greek yogurt
Instructions
Preheat your oven to 375 degrees Fahrenheit.
In a small bowl, whisk together the warmed honey, olive oil, cayenne pepper, chili powder, salt, pepper, ginger powder, and garlic powder until well combined.
On a prepared baking sheet, place the chicken thighs and sweet potatoes wedges. Pour the spice mixture over everything and toss to coat evenly.
Bake for 15 minutes. Then switch the oven to broil and cook for an additional 10 minutes, or until the chicken and sweet potatoes are browned and crispy.
While the chicken and potatoes are cooking, prepare the cilantro dressing. In a food processor, blend 1/2 cup of Greek yogurt, cilantro, lime juice, garlic powder, salt, jalapeño, chili powder, and green onions. Transfer to a small bowl and stir in the remaining 1/2 cup of Greek yogurt until fully combined.
Once the chicken and sweet potatoes are done, drizzle them with the cilantro dressing. Garnish with chopped green onions and extra cilantro.
Two Tips
Seasonal Foods and Immunity
Incorporating warming, nutrient-dense foods like soups, stews, root vegetables (e.g., sweet potatoes, pumpkin, carrots, and beets), and seasonal fruits like apples and pears. These foods are rich in vitamins A, C, and antioxidants, which help support the immune system. Adding immune-boosting herbs like garlic, ginger, and turmeric can also enhance your body’s ability to fight off infections.
Practice Mindful Stress Management
Fall can be a busy season for most of us, and chronic stress weakens the immune system. Incorporate daily mindfulness practices like meditation, deep breathing, or yoga to reduce stress. Also, make time for restorative sleep (7-8 hours) to allow your body to recover and strengthen its defenses against seasonal sicknesses.
One Drink/Dessert
Brownie Cookie Dough
In case you missed it this week, I posted a delicious dessert/snack that has a secret ingredient (BEANS!) Promise you can’t taste them. My toddler especially loves this recipe!
Prep time: 5 minutes
Servings: 5-7
Notes: Store in the fridge for up to two weeks.
Ingredients
1 can cannellini beans (rinsed and drained)
1/2 cup nut butter (I use cashew or almond)
1 tsp vanilla extract
1/4 cup maple syrup
1/4 cup cacao powder
3-4 tbsps almond milk
2/3 cup chocolate chips
pinch of salt
Instructions
In a high-powered blender or food processor, combine the cannellini beans, nut butter, vanilla extract, maple syrup, cacao powder, almond milk, and a pinch of salt.
Blend for a few minutes or until the mixture is smooth and creamy.
Transfer the mixture to a bowl and fold in the chocolate chips.
Store the brownie cookie dough in the fridge for up to two weeks.
See you next week!
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