You are on page 1of 24

Sustainable Baby Steps, LLC

! www.sustainablebabysteps.com

!
!
!
!
!
!
!
!
!
Warm & Earthy
Grain-free, dairy-free, and seasonal...this meal plan is designed for fall inspiration...

!
!
!
Note: Save ink and paper by printing pages 4-7 for quick reference when you need it and to take along your grocery list.
!

Sustainable Baby Steps, LLC www.sustainablebabysteps.com

"1
Autumn Meal Plan - Warm and Earthy

The Benefits of Seasonal Foods 2

The Meal Plan 5

The List 6
What's for Dinner? 7

Sage Chicken Bowl 8


Roasted Cauliflower Chicken Soup 9
Easy Autumn Soup 10
Crockpot Jambalaya 11
Spanish Roast and Cauliflower "Rice" 12
Butternut Squash Soup with Biscuits 13
Almond Flour Biscuits 14
Spaghetti (Squash) and Meatballs 15
What's for Brunch? 16

Carrot Breakfast Bars 17


Country Cups 18
"Fried" Apple Pancakes 19
Avocado Tuna Salad 20
Sweet Egg Hash 20
Simple Banana Muns 21
Sunday Morning Cinnamon Rolls 22
Bonus: Our Favorite Snacks and Bonus Meals 23

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "1
Autumn Meal Plan - Warm and Earthy

The Benefits of Seasonal Foods


Each of our meal plans attempts to follow a seasonal theory to eating -
heartier, grounding foods in the colder months, lighter, fresher foods in the
warmer months, a mix of the two in between.
There are several benefits to seasonal eating:
!
Foods that are in-season generally have more nutrients. This is because foods that are out of season
usually come from around the world; they have to be picked green, before they are at their peak, in order to be
shipped to you without rotting. Seasonal foods, however, are picked at their peak and in your hands quicker,
meaning healthier food for you.
Seasonal foods are better for the environment. It's more likely that your food is grown locally or at least
regionally when it's in-season, meaning less emissions in sending it your way. It also takes less energy and input
to grow foods in their ideal climate and growing conditions, meaning a smaller ecological footprint to your diet.
Seasonal eating can actually mean MORE variety. Think about it: We tend to get stuck in our food ruts,
eating the same foods year-round. When you're eating from a seasonal fruit list or seasonal lists of vegetables,
you'll be eating new things every season. This also makes things like strawberries really enjoyable when you know
you'll only find sun-ripened strawberries in the early summer months - you'll be sure to enjoy them to their fullest
potential!
!
A great way to remember lists like these is to think about traditional foods,
such as cranberry at Thanksgiving or citrus fruits in the winter, when we need
the extra vitamin C.
!
Keep in mind that seasonal foods vary depending on region, meaning local foods take priority! If you live in Southern
California, Florida, South America or Australia, your options are far different than someone living in Michigan, Ontario or
Finland. So use these fruits and veggies lists as a guideline, but explore your local farmer's market and ask the farmer's
what you can expect year-round. Use the following charts to modify your meal plan (or other favorite recipes) to your
region year-round.
!
!
!
!

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "2
Autumn Meal Plan - Warm and Earthy

Spring Fruits Summer Fruits Fall Fruits Winter Fruits


Apricots Apricots Black Crowberries Cactus Pear
Cherimoya Asian Pear Cactus Pear Cardoon
Cherries (Barbados) Barbados Cherries Cherries, Barbados Cherimoya
Honeydew Black Crowberries Apples Clementines
Jackfruit Black Currants Cranberries Dates
Limes Blackberries Feijoa Grapefruit
Lychee Blueberries Gooseberries, Cape Kiwifruit
Mango Boysenberries Grapes Mandarins
Melon (Bitter) Breadfruit Grapes, Muscadine Oranges
Oranges Cantaloupe Guava Passion Fruit
Pineapple Casaba Melon Huckleberries Pear
Strawberries Champagne Grapes Jujube Persimmons
Cherries Key Limes Pummelo
Cherries, Sour Kumquats Red Banana
Crenshaw Melon Passion Fruit Red Currants
Durian Pear, All Sharon Fruit
Elderberries Persimmons Tangerines
Figs Pineapple
Grapefruit Pomegranate
Grapes Quince
Honeydew Melons Sapote
Jackfruit Sharon Fruit
Key Limes Sugar Apple
Limes
Loganberries
Longan
Loquat
Lychee
Mulberries
Nectarines
Olallieberries
Passion Fruit
Peaches
Persian Melon
Plums
Raspberries
Sapodillas
Sapote
Strawberries
Sugar Apple
Tomatoes
Watermelon

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "3
Autumn Meal Plan - Warm and Earthy

Spring Veggies Summer Veggies Fall Veggies Winter Veggies


Artichokes Beans, Chinese Long Beans, Chinese Long Brussels Sprouts
Asparagus Beans, Green Black Salsify Chestnuts
Asparagus, Purple Beans, Lima Broccoli Greens, Collard
Asparagus, White Beans, Winged Brussels Sprouts Endive, Belgian
Beans, Fava Beets Cardoon Kale
Beans, Green Corn Cauliflower Leeks
Broccoli Cucumbers Diakon Radish Squash, Buttercup
Cactus Edamame Endive Squash, Delicata
Chives Eggplant Endive, Belgian Squash, Sweet Dumpling
Corn Endive Garlic Sweet Potatoes
Endive, Belgian Garlic Ginger Turnips
Fennel Lettuce, Butter Jerusalem Artichoke
Fiddlehead Ferns Lettuce, Manoa Kohlrabi
Greens, Collard Lettuce, Romaine Lettuce, Butter
Greens, Mustard Okra Lettuce, Romaine
Greens, Spinach Peas Mushrooms
Greens, Swiss Cha. Peas, Sugar Snap Peppers, Jalapeno
Lettuce, Butter Peppers, Bell Pumpkin
Lettuce, Manoa Peppers, Jalapeno Radicchio
Lettuce, Red Leaf Potatoes, Yukon Gld Squash, Acorn
Lettuce, Romaine Radishes Squash, Buttercup
Lettuce, Spring Baby Shallots Squash, Butternut
Mushrooms, Morel Squash, Chayote Squash, Chayote
Onions, Vidalia Squash, Crooknose Squash, Delicata
Pea Pods Squash, Summer Squash, Sweet Dumpling
Peas Squash, Zucchini Sweet Potatoes
Peas, Snow Tomatillo Swiss Chard
Radicchio Turnips
Ramps
Rhubarb
Sorrel
Squash, Chayote
Watercress

A Note on Ingredients: In order of priority, find your ingredients in your own backyard garden, a local farmer or farmer's
market, your local natural foods store, organic options from your traditional neighborhood grocery store, then non-
organic options.
!
Obviously, budget is a consideration for most of us. Again, keep in mind that healthy foods provide more nutritional value
and are therefore more fulfilling. Likewise, you are also providing preventative healthcare with healthier foods. So what
you invest does save you money over time. However, just do the best you can and look at how you might make
improvements for the future. If you're interested in learning how we make eating natural, organic foods more
aordable, check out our ebook: Making Organic Food Aordable.

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "4
Autumn Meal Plan - Warm and Earthy

The Meal Plan


A note on this meal plan: As already described before you bought this meal plan, this includes two meals (one lighter,
one heartier) and plenty of snacks for 7 days. We've found that by having two meals and lots of snacks we get more
variety into our bodies and have much more energy, without investing as much time cooking. But just because it works
for us doesn't mean it will work for you. Experiment and find what works for you - maybe the biggest meal at lunch, or
eating earlier or later in the day. And try one of our other meal plans for more ideas.

Brunch Dinner
Monday Carrot Breakfast Bars Sage Chicken Bowl
Tuesday Country Cups Roasted Cauliflower and Chicken Soup
Wednesday "Fried" Apple Pancakes Easy Autumn Soup
Thursday Avocado Tuna Salad Crockpot "Jambalaya"
Friday Sweet Egg Hash Spanish Roast and Cauliflower "Rice"
Saturday Simple Banana Muffins Butternut Squash Soup with Almond Biscuits
Sunday Sunday Morning Cinnamon Rolls "Spaghetti" and Meatballs

Some Things To Plan For


There are a few ingredients in this meal plan that can either be store-bought or homemade. There are a few more that
you may want to or find you need to order if you can't find it in your area (and never hesitate to ask your grocer to order it
for you; they almost always will, but ask them the price first - it may end up cheaper to order it yourself online). These
include:

Almond milk: It's fairly simple to make although it requires some planning (to soak the almonds overnight). If you
have a good blender, it will handle it easily. (We HIGHLY recommend a Blendtec. We use ours at least once a day
and have found it to be the best blender out there - yes, even better than Vitamix.) You can also purchase this
from the dairy section if you choose.
Coconut oil and flour, almond flour: We have an article on SBS talking about the benefits and sustainability of
coconut oil if you're interested in why we use it. We recommend buying all of your coconut products from Tropical
Traditions*, an affiliate we love and wholeheartedly promote. If you purchase from our affiliate link here you'll also
receive a free book from them chocked full of recipes. Otherwise check a local health food store or order online.
Almond flour can usually be found for the best price online, through Honeyville or similar. I recommend blanched.
Clean meat and fish: It's becoming easier to find. I see at least the nitrate-free bacon in almost all grocery stores
as we travel the country. If you can't find pastured meat at the local farmer's market, try www.LocalHarvest.org or
consider ordering it online (we get ours through Tropical Traditions*). If you have no other choice, choose a leaner,
uncured meat from the grocery store.
!
Everything else should be easy to get your hands on locally and in-season. Remember to choose organic when possible,
do the best you can, and take baby steps toward the best option available.

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "5
Autumn Meal Plan - Warm and Earthy

!
The List Down the Aisles
Coconut Milk, 2 cans
fire roasted diced tomatoes - 28 oz
Be sure to cross check the recipes and modify for
servings, modifications, or extras! organic tomato sauce, 14 oz
Capers
Refrigerator Section Fave spaghetti sauce - 1 jar
1 whole chicken, large Flaxseed Meal
1 package Andouille Sausage Sunflower seed butter
1lb uncured bacon Shredded coconut, unsweetened
Optional: 1 lb large shrimp Wild-caught tuna - 1 can per person
4-5 lb. chuck roast Mayonnaise
2 Dozen eggs Mustard
3/4 lb. grass-fed ground beef Raisins
Almond milk Optional: 3-4 quarts chicken broth (if not homemade)

Produce and Nearby


!
!
Yellow onion, 11
Pack of mushrooms, chopped or sliced
!
Butternut squash 1/2 From the Pantry:
Cauliflower, 4 heads Coconut oil
Assorted Bell Pepper, 8 Olive oil
Garlic, 1-2 bulbs Salt
Butternut Squash - 2 Pepper
Large carrots, 3-5 lb Coconut flour
Spaghetti Squash - 5-6 lb. Almond flour - 9 cups
Okra (frozen is fine) Coriander
Lemon (or lemon juice) Thyme
Dates - 1/2 cup Nutmeg
Optional: organic tomatoes for brekkie Bay leaves (at least 5)
Apples Paprika
Avocados - 1 per person Garlic Powder
Celery Onion Powder
Sweet potato - 1-2 Oregano
Bananas (at least 3 to get overripe) Cumin
Parsley (dried will work too) Baking soda
Rosemary, fresh Baking Powder (or make your own)
Sage, fresh Maple Syrup or Honey
Optional: pecans, walnuts, etc Vanilla Extract
! Cinnamon
! !
! !
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "6
Autumn Meal Plan - Warm and Earthy

! !
! !
!
! !
!
!
!
!
!
!
!
!
What's for Dinner?
All these recipes are made for the equivalent of four healthy appetites, about 4-8 servings each. Use this space and the
space on each page for notes, your favorite modifications, or extra ingredients! And be sure to modify your grocery
list for each servings.

!
!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "7
Autumn Meal Plan - Warm and Earthy

!
Sage Chicken Bowl
Important: You'll be saving the chicken carcass to make lots of bone broth this week!

Also Important: This is partially a crockpot meal, so be sure to plan ahead!

Ingredients
1 whole chicken, extra-large (some of the meat is for other meals, so you may need two if yours are small)
1 yellow onion, diced
half pack of mushrooms, chopped or sliced
1/2 medium butternut squash, diced (the other half will be saved for later in the week)
Olive oil
Fresh sage, chopped (3-4 leaves)
Fresh rosemary, chopped (203 sprigs)
salt and pepper to taste
!
Start by tossing your chicken in the crockpot and cooking until done. You'll want to set aside about half of the meat for
later meals, de-bone the carcass, and place it back in the crockpot with salt and pepper, covered in water, to cook on
low overnight.
!
Preheat the oven to 400F while you chop your onion, mushrooms, and butternut squash. Drizzle a glass pan in olive oil,
add your butternut squash and herbs with a little salt and pepper, and bake until soft (about 20 min). While it's baking,
saut your onions and mushrooms, adding your cooked chicken near the end to keep it warm.
!
When it's all cooked to your liking, toss the pan ingredients in the baking dish ingredients, mixing them then dishing them
into bowls. Easy peasy. (If you find you need a little more for big appetites, make some of the almond flour biscuits from
later in the week!)
!
!
!
!
!
!
!
IMPORTANT: Don't forget about that chicken broth you're stewing in the crockpot! It should make several quarts from
your first batch, and you'll want to strain it after 12 hours of cooking, replace the bones, fill with water again, and cook for
another 24 hours to ensure you have enough healthy bone broth for the week. Place the cooled broth in the fridge or
freezer.
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "8
Autumn Meal Plan - Warm and Earthy

!
Roasted Cauliflower Chicken Soup
This is the bomb. Even my "specific eater" gobbles this one up.

2 heads cauliflower, chopped


3/4-1 lb. of chicken (about half of what was left from last night's whole chicken)
1-2 cups of chicken broth (from this morning's broth)
2 cans coconut milk
1 yellow onion, diced
1/2 green bell pepper, diced
3-4 garlic cloves, minced
1-2 tsp coriander
salt, pepper to taste
coconut oil
!
Preheat the oven to 400F. Place your chopped cauliflower on an oiled baking sheet, sprinkle with salt and pepper, and
roast until tender and starting to brown to your liking (about 15-20 min).
!
Saut the onion in coconut oil until translucent, adding the garlic near the end. Shred or chop the leftover chicken from
last night (not all of it! You'll want some for Jambalaya!) and add this to the pan to warm. By this time your cauliflower
should be ready. Add it to a blender with just enough chicken broth to cover it about 3/4 of the way (more if needed) and
blend until you get your preferred consistency (we like ours a little chunky). Mix this and the coconut milk to your onion
and chicken pan, and allow it to simmer for 5-10 minutes.
!
Enjoy!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "9
Autumn Meal Plan - Warm and Earthy

Easy Autumn Soup


Ingredients
4 large sweet yellow onions, sliced
4-5 medium sweet potatoes, peeled and cubed
2 quarts of chicken broth
1/2 teaspoon thyme
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 teaspoon pepper
coconut oil
optional: sometimes we throw in other "sweet" spices, like cinnamon, clove, etc. Play around and see what you like!
!
In a large pot, add the coconut oil and onions and cook on medium-high until they start to brown and caramelize. Add
the sweet potatoes, spices, and broth, and bring to a boil. Turn the heat to low and let it chill out there for 15-20 minutes
or until the sweet potatoes are soft.

Optional: You can run these ingredients through a blender (or use an immersion blender) if you'd like something
creamier, but we've found the smoother it is, the less filling it is.

!
!
!
!
!
!
!
!
!
!
!
!

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "10
Autumn Meal Plan - Warm and Earthy

Crockpot Jambalaya
This is soooooo good and makes the most epic leftovers (you know, if it lasts that long). We make ours without shrimp
(not my thing), but if you'd like to include it, be sure to add it to the grocery list.

Important: This is a crockpot meal. Make it up early to be ready by dinner time!

Ingredients
5 cups of chicken broth (maybe more)
3-4 bell peppers, various colors, chopped
1 large yellow onion, chopped
1 large can organic fire-roasted diced tomatoes, undrained
2 garlic cloves
2 bay leaves
4 oz (or whatever is leftover) cooked chicken, diced or shredded
1 package of Andouille sausage (this can be hard to find; Emeril has a killer recipe if you don't have any luck)
1 head cauliflower
2 cups okra
1-2 tsp paprika
1-2 tsp salt
1-2 tsp garlic powder
1/4 tsp black pepper
1/4 tsp onion powder
1/4 tsp cayenne pepper
1/4 tsp oregano
1/4 tsp thyme
Optional: 1 lb large shrimp, your favorite hot sauce for those who want more heat, diced green onions
!
This is so easy. Add everything but your meats to a crockpot and cook on low for 4-6 hours or more. About 30-45
minutes before it's finished, add your cooked chicken and sausage (and optional shrimp). Voila!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "11
Autumn Meal Plan - Warm and Earthy

Spanish Roast and Cauliflower "Rice"


Important: This is a crockpot meal. Make it up in the morning to be ready by dinner time!

Roast Ingredients
2 yellow onion, sliced thin
2-3 bell peppers, any color, diced
3-5 lb chuck roast
3/4 cup organic tomato sauce
2 can (14 oz) organic diced, fire roasted tomatoes
4 garlic cloves, minced
5 tbsp capers
1-2 tbsp cumin
1-2 tbsp thyme
1-2 tbsp oregano
2 bay leaves
salt and pepper, to taste
!
"Rice" Ingredients
1 head cauliflower, finely chopped
1/4-1/2 cup organic tomato sauce
2 tsp cumin
1 tsp garlic powder
1 tsp onion powder
salt and pepper, to taste
!
!
Add your roast ingredients to your crockpot in the order listed and cook on low for 6-8 hours. (After about 4 hours you
can get in there with a fork and start shredding the roast up.) When your roast is almost complete, add your finely
chopped cauliflower to a saucepan with the other "rice" ingredients and cook about 10-15 minutes or until it's done to
your liking.
!
Serve the roast over your "rice" and try not to fight over it.
!
!
!
!
!
!

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "12
Autumn Meal Plan - Warm and Earthy

Butternut Squash Soup with Biscuits


A serious favorite in our house! But you know, anything with bacon tends to go over well.

Ingredients
3-4 strips bacon
1.5 large butternut squash (be sure to use the half from earlier in the week)
2-3 large, peeled carrots
olive oil
1 yellow onion, diced
About 1/8 tsp thyme, more to taste
1/4 sea salt
2-3 cups of chicken broth
black pepper to taste
optional: red or yellow curry powder
!
Preheat your oven to 350F. While it's heating up, cook your bacon in a soup pan and set it aside to drain. Slice your
butternut squash in half, remove the seeds, brush with olive oil, and place open-side down on a baking sheet with your
carrots and some water in the pan to keep it all from drying out. Depending on the size of your squash this can take up
to 45 minutes.
!
While the squash is cooking, add your onion to a pan (you can either use your bacon grease or olive oil) and cook to your
liking - we like them pretty well-done but not burnt. Add your seasonings in toward the end.
!
When your squash is soft and your carrots roasted, scoop the flesh out of the squash and add it and your carrots to your
blender. (Depending on the size or power of your blender you may need to divide this up.) Add just enough chicken broth
to blend. Pour the puree back into the soup pan with your onions, and simmer on low for a few minutes while you dice
up your bacon.
!
Fill up your bowls, sprinkle with bacon, and try some yellow or red curry over the top for some added spice!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "13
Autumn Meal Plan - Warm and Earthy

!
Almond Flour Biscuits
After going grain-free, we found we really love these biscuits to add to any soups or favorite meals. (They arent identical
to Bisquick biscuits or anything, but they arent hockey pucks either. If youre newly grain-free, you may disagree.)

Ingredients
2.5 cups blanched almond flour
1/2 tsp baking soda
1/4 tsp sea salt
1/8 tsp baking powder (try homemade!)
3 tbsp melted coconut oil
1 tbsp honey or maple syrup
3 tbsp almond milk
2 large room temperature eggs
!
Preheat the oven to 350F, and line a baking sheet with parchment paper (these are sticky!). Combine your dry ingredients
in a medium bowl. In a small bowl, whisk together your wet ingredients (if your eggs are cold, place them in warm water
for a bit so they don't solidify your coconut oil). Mix your wet and dry ingredients thoroughly.
!
Divide these up into golf-ball size biscuits, placing them on your parchment paper and pressing down slightly to give
them a flat, round shape. Bake for 15-20 minutes (depending on size) until the middle is cooked. Serve them warm with
honey!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "14
Autumn Meal Plan - Warm and Earthy

Spaghetti (Squash) and Meatballs


Ingredients
spaghetti squash, 5-6 lb.
1 large jar of your favorite spaghetti sauce
olive oil
3/4 lb. grass-fed ground beef
3 tbsp parsley, minced (fresh is best)
1 large egg
2 cloves garlic, minced
1/2 tsp salt
1/2 tsp black pepper
1/4 teaspoon ground oregano
2 teaspoons lemon juice
!
Preheat oven to 375F. Cut your spaghetti squash in half, brush with olive oil, and place fleshy-side down on a cooking
sheet(s). Bake for 30-40 minutes until soft.

To make your meatballs, mix all remaining ingredients well and shape into balls, about half the size of a golf ball. Brown
these in a pan with olive oil before baking them, or if you're short on time, skip the browning and just pop them in the
oven with the spaghetti squash. Depending on the size of your meatballs they could take anywhere from 15-25 minutes
to cook through. Also, depending on how lean your meat is, you might find you need to drain some of the fat as they
cook. We never remember this part though, so we just scrape the fat off the bottoms and get on with our night. ;)

When the spaghetti squash is tender, scoop out the flesh and "shred" it apart into spaghetti. Immediately mix with your
favorite sauce (no need to preheat this unless you're cooking it from scratch), and toss with the cooked meatballs.

!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "15
Autumn Meal Plan - Warm and Earthy

!
!
!
!
!
!
!
!
What's for Brunch?
As already mentioned, we tend to do two meals a day with snacks throughout. In this meal plan, we're offering heartier
brunches that are more filling but still mostly simple. They are quick and yummy, and full of variety.

For lighter brunches, check out our other meal plans.

!
!
!
!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "16
Autumn Meal Plan - Warm and Earthy

Carrot Breakfast Bars


You're going to want a food processor or a high-powered blender for this one.

Ingredients
1/2 c almond flour
1 cup flaxseed meal
1 tsp baking soda
1/4 tsp sea salt
1/2 cup sunflower seed butter
1/4 cup honey or maple syrup
1 tbsp homemade vanilla extract
1/2 cup almond milk, unsweetened
1 cup shredded coconut, unsweetened
1 cup shredded carrots
1/2 cup dates or raisins, chopped or minced
coconut oil for the pan
!
Preheat your oven to 350F and grease a small baking dish. In your food processor, first mix together your almond flour,
flaxseed, baking soda, and sea salt, making sure there are no clumps in your flour. Add in your sunflower seed butter,
honey, vanilla, and almond milk and mix well. Last mix in your shredded coconut, carrots, and dates.
!
Spread this over your baking pan evenly and cook for 20-25 minutes (or until your fork comes out clean). After it cools
completely, cut into squares, and serve plain, covered in sunflower seed butter, or slathered with honey.
!
!
!
!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "17
Autumn Meal Plan - Warm and Earthy

Country Cups
This is a basic meal you can customize for each person and still eat all at the same time. If you're doubling this, you'll
want a 12 cup muffin pan to cook them at the same time.

Ingredients
4 eggs
6 strips of bacon (be sure to save 3 strips for your butternut squash soup later this week)
splash of almond milk
salt and pepper to taste
coconut oil
Optional seasonings: chili powder, paprika, cumin, curry, whatever you love, etc
Optional ingredients: mushrooms, diced onions, diced tomatoes, cheese for the dairy eaters in the house, etc
Optional after-oven toppings: avocado, salsa, fresh cilantro, etc.
!
Preheat your oven to 350F. Grease your muffin pan well. Place one strip of bacon in each cup, lining it around the edge,
like a cup. (Some people like to partial cook their bacon first. We never do.) Depending on the size of your bacon, you
may only need a half strip per cup.
!
In a small mixing bowl, mix your eggs with a splash of almond milk and salt and pepper and whisk well. Pour the
scrambled eggs into the bacon-lined muffin cups, filling about halfway. Let each person add their own seasoning and
ingredients, and bake for about 15-20 minutes or more (depending on whether you cooked your bacon first). Garnish
with your favorite toppings and serve with fresh fruit or more of those yummy almond flour biscuits and honey.
!
!
!
!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "18
Autumn Meal Plan - Warm and Earthy

!
"Fried" Apple Pancakes
A simple twist on pancakes for a little variety!

Ingredients
2 medium peeled apples, cored and sliced thin across
3 eggs, room temperature
3 tbsp coconut oil, melted
3 tbsp almond milk
1 tsp honey or maple syrup
1/2 tsp sea salt
1 tsp cinnamon
1-2 tsp homemade vanilla extract
2 tbsp coconut flour
!
Whisk together the eggs, coconut oil, milk, sweetener of choice, cinnamon, salt, and vanilla. Add the coconut flour and
mix well, making sure there are no clumps. Set this aside while you peel, core, and slice your apples. If your batter ends
up too thick, add a splash more almond milk to thin it out.
!
Heat a skillet over medium heat, and melt a bit of coconut oil in the pan for cooking. Dunk each apple slice in your batter,
then place it in your pan. Cook your apples on each side until they're golden brown. Serve with a bit of maple syrup and
enjoy!
!
!
!
!
!
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "19
Autumn Meal Plan - Warm and Earthy

Avocado Tuna Salad


Ingredients (per person)
1 avocado, halved
1 canned wild tuna
1/2 stalk celery, finely chopped
1-2 tsp chopped red or yellow onion
1-3 tbsp mayo, to taste
mustard, to taste
Salt and pepper, to taste
fresh squeezed lemon
!
Slice each avocado in half. Mix your tuna and other ingredients in a bowl and spoon over each half of your avocado.
Done. Congratulate yourself on a healthy alternative to the everyday sandwich.
!
!
Sweet Egg Hash
Ingredients
1 large sweet potato
1-2 eggs (per person)
1/2 bell pepper, diced
1/2 onion, diced
salt and pepper, to taste
garlic and onion powder, to taste (try the homemade stuff!)
olive oil for cooking
!
Add some olive oil to a skillet over medium heat, and saut your onion and bell pepper. While these are cooking, grate
your sweet potato with a cheese grater or food processor attachment, if youre shmancy. Toss it in your skillet with salt,
pepper, garlic powder, and onion powder, and cook for 8-10 minutes or until it's to your liking. Dish the hash out on your
plates and use the same pan to cook your eggs. I highly recommend over-easy eggs for this recipe, but you can also do
scrambled or anything you prefer. Once cooked, place them over the hash on each plate and serve with fresh fruit or
carrot slices.

!
!
!

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "20
Autumn Meal Plan - Warm and Earthy

Simple Banana Muffins


Ingredients
2 cups almond flour
1 tsp baking soda
1 tsp salt
2 tsp cinnamon
1/2 tsp nutmeg
3 VERY overripe bananas
1 tbsp homemade vanilla extract
3 rooms temperature eggs
2 tbsp maple syrup
3 tbsp coconut oil, melted
2-3 tbsp sunflower seed butter
optional: walnuts, pecans, raisins, chocolate chips, etc
!
!
Preheat oven to 350F and either line or grease your muffin pan. Mix all your wet ingredients, breaking up the almond flour
clumps really well. Combine all your wet ingredients (from the bananas down) in a small bowl then stir into your dry
ingredients until well mixed. Spoon the batter into your muffin pan, filling them about 3/4 of the way full. Bake until a knife
comes out clean (about 18-20 minutes).
!
Makes about 1 dozen and they are sooooooooo yummy.
!
!
!
!
!
!
!
!
!
!
!
!

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "21
Autumn Meal Plan - Warm and Earthy

Sunday Morning Cinnamon Rolls


Dough Ingredients
3 1/4 cup almond flour
1/2 tsp sea salt
1/4 tsp baking soda
1/4 cup coconut oil, melted
2 large room-temperature eggs (add these to warm water if needed so they don't solidify your coconut oil)
2 tbsp maple syrup (can substitute with honey)
!
Filling Ingredients
1/3 cup maple syrup
1/2 cup raisins (more or less to taste)
1.5 tbsp ground cinnamon
optional: 1/2 cup pecans or walnuts
!
Preheat oven to 350F and line your cooking sheet or glass pan with parchment paper.
!
In a large bowl, mix the almond flour, sea salt, and baking soda together. In a separate smaller bowl, mix the coconut oil
and maple syrup. Fold this wet mixture into your flour mixture and mix very, very well. It's going to be sticky, so put it in
the fridge for 15-20 minutes.
!
After it's done chilling, roll the dough out between two pieces of parchment, about 1/4 to a 1/2 inch thickness. Try to get
this as square as possible without caring too much. Gently spread your filing mixture over the dough. Be aware, this is
messy. You can generally avoid the last couple inches on every edge, as the filling will spread as you roll it up. Feel free to
use less than you think you need and save the rest for a topping (or you know, to just eat from the bowl). Choose one
end and begin to GENTLY roll the dough into a log. Slice this log into rolls, about the thickness of two fingers. Place on
your parchment paper, slather with extra topping if you'd like, and bake for 12-15 minutes or until they are golden brown
on top and cooked throughout.
!
!
!
!
!
!
!
!
Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "22
Autumn Meal Plan - Warm and Earthy

Bonus: Our Favorite Snacks


and Bonus Meals
As described on our website, we only tend to do two meals a day since we started eating this way. But we do like to
supplement with small snacks throughout the day, especially our teen son, who has the equivalent of two appetites.
(When do they stop eating?!) Check out these yummy, grain-free alternatives:

Dark chocolate and dried cranberries (of course this one is first on the list)
Frozen pineapple or grapes
Apple slices with nut butter
Celery with nut butter and raisins
Coconut yogurt (So Delicious makes a yummy one - request it from your grocer)
More smoothies - can we really have enough?
Carrot sticks dipped in guacamole
Raw veggies: green beans, sugar snap peas, etc.
Tuna fish
Egg salad
Homemade trail mix
Leftovers
A handful of nuts and dates
Bananas with nut or seed butter
Sweet potato chips (we like Terra Sweets)
Hard boiled eggs or a quick scrambled egg
Homemade applesauce
Jerky
Olives or pickles
Tomato and avocado slices with sea salt and a sprinkle of homemade garlic powder
Pumpkin or sunflower seeds
Watermelon or cantaloupe (we like to cut it at the beginning of the week and keep it chilled for snacking)
!
!
More for you to do:

Click here for more Seasonal Meal Plans

Wanna learn more about Making Organic Food Affordable?

Or grab the free 7 Day Treehugger Kickstart right here.

Sustainable Baby Steps, LLC www.sustainablebabysteps.com * Denotes an affiliate we love and recommend. page "23

You might also like