So this week we thought that we’d help you plan a healthy fall meal – dessert and all! You ready?

We are going to start with:

Black Bean Crock Pot Chili


  • 1 lb. ground turkey or hamburger, slightly cooked
  • 2 cans of black beans, rinsed and drainedblack bean chili
  • 2 can fire roasted tomatoes
  • 1 can tomato paste
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 2-4 tbsp. chili powder
  • 1-2 hot peppers (optional)
  • 2 tbsp. cilantro, minced (optional)
  • Salt and pepper to taste


  1. Lightly sauté burger in a pan with 1 tsp. of olive or coconut oil. Add to crock pot.
  2. Add all other items to crock pot. Cook for 4-6 hours, depending on your crock.


If you tolerate dairy, you can add a dollop of sour cream. You can also add grated cheese, guacamole, and olives.

From the kitchen of Angie J

And you can’t have chili without:

Corn Bread (Gluten-Free Dairy-Free)

Mix together dry ingredients:

  • 1 cup yellow cornmeal (best if you can find non-GMO)corn bread
  • ½  cup gluten-free flour blend (Trader Joe’s has a  blend of brown rice, potato starch, rice flour, and tapioca flour.)
  • 2 tbsp. sugar
  • 1 tsp. salt
  • 1 tbsp.  aluminum-free baking powder
  • ½  tsp. baking soda

When ready to bake, you need to essentially make a dairy-free buttermilk. The buttermilk will substitute for egg as a leavening ingredient in your cornmeal. To make this buttermilk, mix together:

  • slightly less than 1 cup unsweetened coconut milk
  • 1 tbsp. distilled white vinegar

Let it sit for five minutes.

Then, add:

  • ¼ cup palm shortening (I believe coconut oil would also suffice, though I have never tried it.)
  • Additional ¼ cup of coconut milk


  1. Pour the buttermilk and shortening into the dry ingredients and mix just until blended. Do not over mix.
  2. Pour into greased muffin tins, or a greased 9 x 9 glass baking dish. For muffins, bake at 375 degrees for 22 minutes. For the 9 x 9 pan, bake at the same temperature, testing at 20 minutes for done-ness.


Lastly, what better way to top off this meal than with:

Apple Upside Down Cake (and of course it is GF and DF!)


  • 1 cup brown or coconut palm sugar
  • 1/4 cup coconut oil
  • 1/2 cup apple butter
  • 3 eggsapple upside down cake
  • 1 tsp. pure vanilla extract
  • 2 cups gluten free all purpose flour
  • 1 tsp. baking soda
  • 2 cups grated carrots
  • 1 cup grated zucchini squash
  • 1/2 cup chopped pecans
  • 1/2 cup chopped cranberries
  • 1/2 cup finely chopped, peeled apple


  • 8 thinly sliced apple rings
  • 1/4 cup whole cranberries
  • 1/2 cup gluten free all purpose flour
  • 1/2 cup chopped pecans
  • 1/4 cup brown or coconut palm sugar
  • 3 Tbs. melted butter or non-dairy alternative


  1. Preheat oven to 350° F.
  2. Whip together sugar, oil and apple butter. Add eggs and vanilla, beating until fully integrated. Stir in flour and baking soda.
  3. Grate carrots and zucchini using a fine shredding disc in a food processor. Chop pecans and cranberries, then peel and dice the apple. Stir those ingredients into the batter until evenly distributed.
  4. Oil 8 four-inch