Recipes from our Open House

Healthy Sweet Potato Brownies

At Princeton Integrative Health, we believe that nourishing your body should never mean giving up joy—especially when it comes to dessert. These Healthy Sweet Potato Brownies are one of our favorite examples of how functional ingredients can come together to create something truly satisfying.

They’re moist, fudgy, and naturally sweetened, made without flour, dairy, or refined sugar. Thanks to fiber-rich sweet potatoes, healthy fats, and antioxidant-packed cocoa, this is a treat you can feel good about enjoying—and sharing.

Why We Love This Recipe

• Supports balanced blood sugar

• Rich in antioxidants and fiber

• Naturally gluten-free and dairy-free

• A perfect “treat with benefits” option for the whole family

Prep & Cook Time

• Prep: 20 minutes

• Cook: 22–28 minutes

• Total: ~42 minutes

• Servings: 12

Equipment

• 9-inch square baking pan

• Digital thermometer (optional, but recommended for best texture)

Ingredients

• 1 cup mashed sweet potato

• ½ cup unsweetened almond butter

• ½ cup Nutzo butter

• 2 large eggs

• ⅔ cup pure maple syrup

• 2 tsp pure vanilla extract

• ⅔ cup cocoa powder

• ½ tsp baking soda

• ½ tsp ground cinnamon (optional)

• 1 tsp sea salt

• 1 cup chocolate chips

Instructions

1. Prepare the Sweet Potato
   Cook the sweet potato using your preferred method. We recommend chopping it into large chunks and boiling for 15–20 minutes, or until very tender. Allow it to cool completely, then remove and discard the peel.
   Pro tip from PIH: This step can be done up to 5 days in advance and stored in the refrigerator.

2. Preheat & Prep
   Preheat your oven to 350°F and line a 9-inch square baking pan with parchment paper.

3. Mix the Wet Ingredients
   Measure out 1 cup of mashed sweet potato and add it to a large mixing bowl. Stir in the almond butter, eggs, maple syrup, and vanilla extract until smooth and well combined.

4. Add the Dry Ingredients
   Stir in the cocoa powder, baking soda, sea salt, and cinnamon until a thick, creamy batter forms. No separate bowl needed.

5. Fold in Chocolate Chips
   Gently stir in the chocolate chips until evenly distributed.

6. Bake
   Pour the batter into the prepared pan and spread into an even layer. Sprinkle extra chocolate chips on top if desired.
   Bake on the center rack for 23–28 minutes, depending on your preferred texture.

   • For fudgy brownies, aim for ~23 minutes.

   • For best results, brownies are perfectly done at an internal temperature of 180°F.

7. Cool Before Serving
   Allow brownies to cool for at least 1 hour before slicing. This helps them set and hold together beautifully.

Serving Suggestion

Enjoy on their own, or serve with a scoop of your favorite dairy-free ice cream for a more indulgent, yet still nourishing dessert.

Storage

Store leftovers in an airtight container in the refrigerator for up to 5 days.

💡 PIH Wellness Tip:
This recipe is a great example of how swapping refined ingredients for whole-food alternatives can support energy, digestion, and overall metabolic health—without sacrificing flavor.

If you’d like more nutrient-dense recipes and functional nutrition guidance, follow along with us at Princeton Integrative Health or ask our team how food can become a powerful part of your personalized care plan. 💚

Zesty Protein Frost Bites

We’re big believers in snacks that actually support your energy—especially during the colder months when cravings tend to shift toward comfort foods. These Zesty Protein Frost Bites are a bright, lemony, winter-inspired option that delivers protein, healthy fats, and fiber in a refreshing, satisfying bite.

Rolled in a lightly salted pistachio crumble, they strike the perfect balance between sweet, citrusy, and savory, making them an ideal grab-and-go snack, afternoon pick-me-up, or post-workout treat.

Why We Love This Recipe

• Supports steady energy and satiety

• Provides plant-based fiber and healthy fats

• Naturally gluten-free when using GF oat flour

• A refreshing alternative to heavier winter snacks

Ingredients

Base

• 1 cup oat flour

• 2 Tbsp coconut flour

• 3 Tbsp honey

• ¼ cup coconut oil, melted

• 2 Tbsp chia seeds

• 1 scoop vanilla protein powder

• 2 tsp lemon juice

• 1 Tbsp lemon zest

Topping

• ¼ cup unsalted pistachios

• ½ tsp coarse sea salt

Instructions

1. Prepare the Oat Flour (If Needed)
   If using whole oats, blend them in a food processor or blender until a fine flour forms. You may also use pre-made gluten-free oat flour.

2. Combine the Dry Ingredients
   In a medium mixing bowl, stir together the oat flour, coconut flour, chia seeds, protein powder, and lemon zest until evenly combined.

3. Add the Wet Ingredients
   Add the melted coconut oil, honey, and lemon juice. Mix thoroughly until a soft, uniform dough forms.
   PIH Tip: If the mixture feels too dry, add 1–2 teaspoons of additional honey or coconut oil until the dough is easy to roll.

4. Prepare the Pistachio Coating
   Pulse the pistachios in a food processor until finely chopped. Transfer to a shallow dish and mix with the coarse sea salt.

5. Form the Bites
   Using clean, slightly damp hands, roll 1–2 tablespoons of dough into balls. Immediately roll each bite in the pistachio–sea salt mixture until coated.

6. Chill to Set
   Arrange the bites on a parchment-lined plate or tray and refrigerate for at least 30 minutes to firm.

Storage

• Store in an airtight container in the refrigerator for up to 7 days

• Freeze for up to 3 months for a make-ahead option

Nutrition Snapshot (per bite, ~12 servings)

Values may vary depending on protein powder used.

• Calories: ~135

• Protein: ~4–5 g

• Carbohydrates: ~11–13 g

• Sugar: ~5–7 g

• Fiber: ~2 g

• Fat: ~9–10 g

• Saturated Fat: ~5 g

• Sodium: ~45 mg

💡 PIH Wellness Tip:
Protein-rich snacks paired with fiber and healthy fats can help reduce energy crashes, curb sugar cravings, and support metabolic balance—especially during busy or stressful seasons.

Spiced Elderberry Immune Tea

We often remind our community that immune support isn’t just about what you take when you’re sick—it’s about the daily rituals that nourish resilience. This Spiced Elderberry Immune Tea is one of our favorite seasonal staples: warming, gently sweet, and packed with botanicals traditionally used to support immune health.

Made in the Instant Pot for ease and efficiency, this tea brings together elderberry, ginger, cinnamon, cloves, and citrus to create a comforting blend you can sip throughout the week.

Why We Love This Recipe

• Supports immune resilience during colder months

• Rich in antioxidants and anti-inflammatory compounds

• Naturally caffeine-free and family-friendly

• Easy to batch prep and store

Ingredients

Full Instant Pot Batch

• 4 cups water (to start)

• ¼ cup dried organic elderberries

• 1 tsp organic cloves (about 6–8 whole)

• 2 Tbsp organic ginger, sliced or grated (fresh or dried)

• 2 whole organic cinnamon sticks

• 1 large organic orange, sliced

• Additional water to reach the Instant Pot MAX fill line

• ½ cup local honey (optional, added once cooled)

• Fresh orange juice (from ½–1 orange), to finish

Equipment

• Large tea sachet or muslin bag

• Instant Pot (6-quart or larger)

Instructions

1. Prepare the Sachet
   Add the elderberries, cloves, ginger, and cinnamon sticks to a large tea sachet or muslin bag. Tie securely.

2. Load the Instant Pot
   Add 4 cups of water to the Instant Pot. Place the sachet inside and layer the orange slices on top.

3. Fill to Max Line
   Add additional water until just below the MAX fill line.

4. Pressure Cook
   Seal the lid and cook on High Pressure for 5 minutes.

5. Natural Release
   Allow the pressure to release naturally for 10 minutes, then carefully release any remaining pressure.

6. Finish the Tea
   Remove the sachet and orange slices. Allow the tea to cool slightly, then stir in local honey if using. Finish with a squeeze of fresh orange juice to brighten the flavor.

Serve & Store

Enjoy warm as a daily immune-support ritual. Store leftovers in the refrigerator for up to 4–5 days.

Botanical Support Highlights

• 🌿 Elderberry — traditionally used to support immune health

• 🌿 Cloves & Cinnamon — warming spices rich in antioxidants

• 🌿 Ginger — supports digestion and inflammatory balance

• 🍊 Orange — natural vitamin C and bright citrus notes

Small-Batch Option (4–6 Cups)

• 3 cups water

• 1 Tbsp dried elderberries

• ½ tsp cloves (3–4 whole)

• 1 Tbsp ginger

• 1 cinnamon stick

• ½ orange, sliced + fresh juice

• Optional: 2–3 Tbsp local honey (added once cooled)

Simmer gently on the stovetop or cook in the Instant Pot using the same method:
5 minutes High Pressure + 10 minutes Natural Release.

💡 PIH Wellness Tip:
Consistent, gentle immune support—through nutrition, hydration, sleep, and stress management—can be more impactful than reactive approaches alone. Herbal teas like this one are a simple way to support your body’s natural defenses while creating a moment of calm.

Chocolate Chia Pudding

At Princeton Integrative Health, we love meals that work double duty—nourishing your body while still feeling indulgent. This Chocolate Chia Pudding is a simple, make-ahead option that works beautifully as a protein-boosting breakfast, an afternoon snack, or a better-for-you dessert.

Rich in fiber, healthy fats, and plant-based protein, this pudding supports steady energy, digestion, and blood sugar balance—all with a decadent chocolate flavor.

Why We Love This Recipe

• Supports gut health and satiety

• Naturally gluten-free and easily dairy-free

• Simple, no-cook preparation

• Perfect for busy mornings or sweet cravings

Ingredients

Serves 2

• 1 cup milk (almond, oat, coconut, or dairy)

• 2 tsp cocoa powder

• 2 tsp maple syrup

• ¼ cup chia seeds

• Optional: 1 Tbsp peanut butter

Optional Toppings

• Melted dark chocolate

• Dried or frozen raspberries

Instructions

1. Blend the Base
   In a blender, combine the milk, cocoa powder, and maple syrup. Blend until smooth and fully incorporated.

2. Add the Chia Seeds
   Stir in the chia seeds until evenly distributed throughout the mixture.

3. Chill to Thicken
   Pour the mixture into a jar or bowl and refrigerate for at least 4 hours, or overnight, until thickened.

4. Portion & Serve
   Divide the pudding evenly into two small bowls.

5. Add Peanut Butter (Optional)
   If using, gently warm the peanut butter until runny and drizzle over each serving.

6. Create the Chocolate Shell (Optional)
   Drizzle melted dark chocolate over the pudding and place in the freezer for 5 minutes to allow a light chocolate shell to form.

7. Finish with Raspberries
   Top with dried or frozen raspberries for a rich chocolate-raspberry finish.

Serving & Storage

Enjoy immediately or store covered in the refrigerator for up to 3 days. This recipe is ideal for meal prep and grab-and-go mornings.

💡 PIH Wellness Tip:
Chia seeds are rich in soluble fiber and omega-3 fatty acids, which help support digestion, fullness, and metabolic balance. Pairing them with healthy fats and natural sweetness helps prevent blood sugar spikes while still satisfying chocolate cravings.