Month: November 2023

Homemade Pizza

Homemade Pizza

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Homemade Pizza

Homemade Pizza
Homemade Pizza
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Homemade Pizza

Homemade Pizza

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  • Author: Amy RD, LDN
  • Total Time: 4 hours 12 minutes
  • Yield: 8 Slices 1x
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Description

Better than takeout, homemade pizza!

Ingredients

Units Scale

Instructions

  1. Preheat oven to 450° F.
  2. Top your par-baked pizza crust with a thin layer of sauce.
  3. Add 1/4 cup of mozzarella cheese, then add your toppings then top with remaining mozzarella cheese
  4. Bake for 10-12 minutes until the cheese is bubbly and just starts to turn golden.
  5. Slice into 8 slices for a round pizza, enjoy!

Equipment

Notes

Nutrition information is for 1 slice of pizza with turkey pepperoni topping.

  • Prep Time: 4 Hours
  • Cook Time: 12 minutes
  • Category: Pizza, Dinner
  • Method: Bake

Nutrition

  • Serving Size: 1 Slice
  • Calories: 259
  • Sodium: 442mg
  • Fat: 5g
  • Carbohydrates: 40g
  • Fiber: 4g
  • Protein: 4g
  • Cholesterol: 8mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Classic Chocolate Chip Cookies

Classic Chocolate Chip Cookies

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Classic Chocolate Chip Cookies

Classic Chocolate Chip Cookies
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Classic Chocolate Chip Cookies

Classic Chocolate Chip Cookies

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  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 30 Cookies 1x
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Description

Classic Chocolate Chip Cookies, crisp on the outside, soft in the center, perfect!

Ingredients

Scale
  • 1 cup Granulated Sugar
  • 1 cup Brown Sugar
  • 1 cup Unsalted Butter (2 sticks, at room temperature)
  • 2 Eggs
  • 1 1/2 tsp Vanilla Extract
  • 1 tsp Baking Soda
  • 2 tbsp Flaxseed (Ground)
  • 1 tsp Kosher Salt
  • 3 cups All Purpose Flour
  • 12 oz Chocolate Chips

Instructions

  1. In the bowl of a stand mixer add the butter and sugars. Mix on medium to medium high until light and creamy.
  2. Next, turn the mixer to low and add the eggs, one at a time until mixed in. Then, add the flaxseed and vanilla extract, mix until just combined.
  3. In a separate bowl whisk together the flour, baking soda and salt.
  4. With the mixer on low, slowly add the flour mixture to the wet ingredients. If necessary scrape down the bowl to make sure all ingredients are fully mixed.
  5. Add the chocolate chips to the dough mixture, mix on low just until the chips are incorporated into the dough.
  6. Cover your bowl or place dough into a container with a lid and refrigerate at least 4 hours or, preferably, over night.
  7. When ready to bake, preheat your oven to 375° F.
  8. Place a silpat mat or parchment paper onto a baking sheet tray. Using an ice cream scoop or large spoon, drop rounded scoops of dough onto your baking trays.
  9. Place sheet tray into the oven and bake at 375 F for 10-11 minutes
  10. Using a spatula remove cookies from hot sheet tray to a cooling rack. Let cool (if you can!) and enjoy!
 

Equipment

  • Prep Time: 15
  • Cook Time: 10
  • Category: Dessert, Cookie
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 207
  • Sugar: 19g
  • Sodium: 74mg
  • Fat: 10g
  • Saturated Fat: 6g
  • Carbohydrates: 30g
  • Fiber: 1g
  • Protein: 2g
  • Cholesterol: 28mg

Did you make this recipe?

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Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-Free)

Posted on by Amy MS, RD, LDN

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Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-Free)
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Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-Free)

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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 10 Servings 1x
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Description

This granola is nut-free making it a great choice for nut-allergies.

Ingredients

Scale
  • 3 cups Old Fashioned Oats
  • 1/2 cup Flaxseed
  • 1 tsp Cinnamon
  • 1/2 tsp Kosher Salt
  • 1/2 cup Unsweetened Shredded Coconut
  • 1/2 cup Honey
  • 1/2 cup Coconut Oil
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat your oven to 325° F
  2. In a large mixing bowl, add all the dry ingredients (oats, flaxseed, cinnamon, salt, shredded coconut). Mix together with a spatula.
  3. In a microwave safe bowl or measuring cup, add the coconut oil. Place in the microwave and cook on 20 second intervals until melted. Add the honey and vanilla to the coconut oil, whisk together.
  4. Pour the wet ingredients into the bowl of the dry ingredients. Stir together with a spatula until thoroughly mixed.
  5. Place parchment paper or a silpat onto a large sheet tray. Spread granola mixture evenly onto the sheet tray.
  6. Place sheet tray into the oven and bake for 25 minutes, stirring every 10 minutes.
  7. Remove from the oven and allow to cool at least 10 minutes.
  8. Now is the time to add in dried cranberries or any dried fruit. Mix into the granola and allow to cool.
  9. Serve over Greek yogurt and enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 25
  • Category: Breakfast, Snack
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 282
  • Sugar: 14g
  • Sodium: 58mg
  • Fat: 17g
  • Saturated Fat: 11g
  • Unsaturated Fat: 2g
  • Carbohydrates: 33g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 0mg

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Chickpea Blondies

Chickpea Blondies

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Chickpea Blondies (Gluten Free)

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Chickpea Blondies

Chickpea Blondies (Gluten Free)

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  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 16 Servings 1x
  • Diet: Gluten Free
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Description

Flourless and gluten-free and naturally sweetened, chickpea blondies will become a family favorite dessert!

Ingredients

Scale
  • 1 can, 15 oz Chickpeas, drained and rinsed
  • 1/2 cup Peanut Butter
  • 1/3 cup Maple Syrup or Honey (or a combination)
  • 1 tsp Vanilla Extract
  • 1/4 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Cinnamon, ground
  • 1 Egg
  • 1/3 cup Chocolate Chips +2 tablespoons for top
  • Cooking Spray

Instructions

  1. Preaheat oven to 350° F. Spray an 8×8 inch pan with nonstick cooking spray and set aside.
  2. In a food processor, add all of the ingredients except chocolate chips and process until batter is smooth. This will take a few minutes to get the batter to a smooth consistency.
  3. Using a spatula, fold in the 1/3 cup of chocolate chips.
  4. Spread the batter evenly into the prepared pan. Tap the bottom of the pan onto the counter a few times to get the batter level. Sprinkle 2 tablespoons of chocolate chips on top of the batter.
  5. Bake for 20-22 minutes or until a toothpick comes out clean and the edges are slightly browned. Take care to not over cook! The blondies may look slightly underdone and that is okay.
  6. Allow blondies to cool for at least 10 minutes. Cut into squares and enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 20
  • Category: Dessert, Gluten-Free
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 127
  • Sugar: 9g
  • Sodium: 203mg
  • Fat: 7g
  • Saturated Fat: 2g
  • Carbohydrates: 14g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 13mg

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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion
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Delicata Squash & Apple Fritters with Caramelized Onion

Delicata Squash & Apple Fritters with Caramelized Onion

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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 40 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Delicata Squash and Apple Fritters are a fun and delicious appetizer, created for the Black Forest Farmer’s Market.

Ingredients

Scale
Fritters
  • 1 Delicata Squash, Peeled, Seeded and Shredded
  • 2 Apples (Gala, Honeycrisp), Cored and Shredded
  • 8 oz Cheddar Cheese
  • 1 Egg
  • 1/2 cup Feta
  • 1/2 cup All Purpose Flour (or Gluten-Free Flour)
  • 2 tbsp Pear & Beet Shrub or Apple Cider Vinegar
Caramelized Onion & Apple Topping
  • 2 Onions
  • 2 tsp Canola Oil
  • 1 tsp Kosher Salt
  • 1 Apple, Julienned
  • 1 tbsp Pear & Beet Shrub or Apple Cider Vinegar
Cheddar Crisps
  • 1 cup White Cheddar Cheese, Shredded

Instructions

Make the onions
  1. Heat a large cast iron pan to medium-high heat, add the oil, then the onions and salt. Cook on medium-high for about 2 minutes then lower the heat to low and cook for 30-45 minutes until the onions have cooked down and caramelized.
Make the fritters
  1. In a large bowl combine all the ingredients for the fritters, squash, apples, cheddar cheese, eggs, feta, salt, pepper and vinegar.
  2. Heat a large skillet over medium heat. Using a tablespoon, scoop your fritter mixture and then place into the hot skillet. With a spatula press the fritter batter to flatten slightly so it cooks evenly. Cook for 3 minutes on one side and then flip and cook for an additional two minutes. Continue this with the remaining batter.
  3. In a small bowl combine the caramelized onions, julienned apples and vinegar.
Make the cheddar crisps
  1. Preheat your oven to 400° F. To make the cheddar crisps, line a baking sheet tray with parchment paper or a baking silpat. Place teaspoon size portions of shredded cheddar onto the tray, spacing one inch in between each pile of cheese. Bake for 7 minutes, remove from the oven and allow to cool for 5 minutes to set.

To Serve

  1. Top each fritter with 1 tablespoon of the onion and apple mixture. Enjoy hot!

Equipment

  • Prep Time: 15
  • Cook Time: 40
  • Category: Appetizer
  • Method: Stovetop

Nutrition

  • Serving Size: 1 Fritter
  • Calories: 65
  • Sugar: 2g
  • Sodium: 137mg
  • Fat: 4g
  • Saturated Fat: 2g
  • Unsaturated Fat: 1g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 15mg

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Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels Sprouts with Balsamic Glaze

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels Sprouts with Balsamic Glaze
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Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels Sprouts with Balsamic Glaze

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  • Author: Amy RD, LDN
  • Total Time: 35 minutes
  • Yield: 6 Servings 1x
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Description

Roasted Brussels Sprouts become crispy and delicious, topped with a sweet balsamic glaze. This is a great holiday side dish!

Ingredients

Scale
Roasted Brussels
  • 1 1/2 lbs Brussels Sprouts
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
Balsamic Glaze
  • 1/2 cup Balsamic Vinegar
  • 1 tbsp Sugar

Instructions

For the Brussels Sprouts
  1. Preheat your oven to 400° F. Set a large sheet tray out for roasting the Brussels sprouts.
  2. Rinse the Brussels sprouts. Trim the root end off and discard. Slice each sprout in half and place on the sheet tray. Some leaves will fall off, this okay simply add them to the sheet tray too. Discard any outer leaves that are yellow and not green.
  3. Pour one tablespoon of olive oil, 1 tsp kosher salt and 1/2 tsp ground black pepper over the Brussels. Using your hands mix it all together to coat the Brussels. Place the tray into the oven and roast for 25-30 minutes, stirring halfway. Watch them carefully for the last few minutes as the leaves can burn easily.
For the Balsamic Glaze
  1. While the Brussels sprouts roast, make the balsamic glaze. Heat a sauce pan over medium heat.
  2. Add the balsamic vinegar and sugar. Turn the heat up to medium high and bring the mixture to a low boil.
  3. Once it has reached boil, turn it down and simmer on low for 15-20 minutes. The mixture will cook down and get slightly thicker. You will know its done when the liquid will coat the back of a spoon.
  4. After the 20 minutes turn the heat off and allow the glaze to cool slightly. It will thicken and become glaze like as it cools.
To Serve
  1. Using a spoon drizzle the balsamic glaze lightly over the roasted Brussels sprouts. Enjoy hot!
 

Equipment

  • Prep Time: 5
  • Cook Time: 30
  • Category: Dinner, Sides, Holiday Sides
  • Method: Roast

Nutrition

  • Serving Size: 1/6
  • Calories: 96
  • Sugar: 9g
  • Sodium: 352mg
  • Fat: 3g
  • Carbohydrates: 16g
  • Fiber: 5g
  • Protein: 3g
  • Cholesterol: 0mg

Did you make this recipe?

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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes

Posted on by Amy MS, RD, LDN

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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes
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Lightened Up Garlic Mashed Potatoes

Lightened Up Garlic Mashed Potatoes

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  • Author: Amy RD, LDN
  • Total Time: 40 minutes
  • Yield: 8 Servings 1x
  • Diet: Gluten Free
Print Recipe

Ingredients

Scale
  • 1 Head Cauliflower
  • 5 Garlic Gloves
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 2 lbs Russet Potatoes
  • 1/2 cup Unsweetened Almond Milk
  • 4 tbsp Unsalted Butter

Instructions

Roasted Cauliflower and Garlic
  1. Preheat oven to 400° F. Set a large sheet tray out for roasting.
  2. Rinse the cauliflower. Using a sharp knife cut around the root of the cauliflower to remove the florets. Continue working your way around the cauliflower until all florets are removed. Place cauliflower florets onto the sheet tray. Add the whole garlic cloves to the tray. Sprinkle kosher salt and drizzle 1 tbsp olive oil over top. Using clean hands mix together. Place into the oven and roast for 20-25 minutes until the cauliflower is soft tender.
  3. Allow the cauliflower and garlic to cool slightly. Place cauliflower and garlic into the bowl of a food processor. Add 1/4 cup of milk. Process until smooth. Set aside.
 
Mashed Potatoes
  1. Scrub the potatoes, peel and cut them into large dice.
  2. Fill a large pot with water and heat to boiling. Add the diced potatoes. Cook the potatoes until they are fork tender, about 12-15 minutes.
     
  3. Drain the potatoes and return to same pot you boiled them in.
  4. Using a potato masher, hand held mixer or potato ricer, mash the potatoes until your desired consistency.
  5. Add the cauliflower puree, additional 1/4 cup of milk, 1/2 tsp kosher salt and butter to the potatoes and mix to combine.
  6. Check the seasonings and adjust the salt and pepper as needed. Serve hot and enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 30
  • Category: Dinner, Sides, Holiday

Nutrition

  • Serving Size: 1
  • Calories: 172
  • Sugar: 2g
  • Sodium: 289mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 4g
  • Cholesterol: 15mg

Did you make this recipe?

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Protein Pancake Mix

Protein Pancake Mix

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Protein Pancake Mix

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Protein Pancake Mix

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5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
Print Recipe

Description

Make your own homemade Kodiak Pancake mix. A few simple ingredients and your pantry will be stocked and ready for your next pancake craving. Homemade protein pancake mix is easy to mix up and perfect for—fluffy, flavorful and filling pancakes!

Ingredients

Units Scale
To Make the Mix
  • 1 cup Oat Flour
  • 1 1/2 cups Whole Wheat Flour
  • 1 cup Vanilla Protein Powder
  • 1 tbsp Brown Sugar
  • 1 tbsp Baking Powder
  • 1 tsp Ground Cinnamon
  • 1/2 tsp Salt
Ready to cook up some Protein Pancakes? Click here for the recipe!

Instructions

To Make the Protein Pancake Mix
  1. In the bowl of a food processor, process the oats until they are finely ground.
  2. In a large bowl add the oat flour, wheat flour, protein powder, baking powder, cinnamon and salt. Whisk together. Place mixture into a container and seal tightly until you are ready to make pancakes.

Equipment

Notes

Head over to the Protein Pancake Recipe to whip up a batch of yummy pancakes!

  • Prep Time: 5
  • Cook Time: 10
  • Category: Breakfast
  • Cuisine: American

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Quinoa Greek Salad

Quinoa Greek Salad

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Quinoa Greek Salad

Quinoa Greek Salad
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Quinoa Greek Salad

Quinoa Greek Salad

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  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 8 Servings 1x
  • Diet: Gluten Free
Print Recipe

Description

One of my most popular recipes! Quinoa Greek Salad is a great side dish, lunch and excellent to bring to potlucks!

Ingredients

Scale
Salad Ingredients
  • 1 1/2 cups Quinoa
  • 3 cups Water
  • 1 pt Cherry Tomatoes
  • 1 Cucumber
  • 1/2 cup Kalamata Olives
  • 1/2 cup Feta Cheese
Balsamic Dressing Ingredients
  • 1/2 cup Olive Oil
  • 2 tsp Dijon Mustard
  • 1/4 cup Balsamic Vinegar
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

For the quinoa and veggies
  1. Rinse the 1 1/2 cups quinoa in a fine mesh strainer. In a medium saucepan, heat 3 cups of water over high heat. Add the rinsed quinoa. Bring quinoa and water to a boil then reduce heat to low and simmer for 15 minutes. The quinoa is done cooking when all the water is absorbed and it is light and fluffy.
  2. Prep and slice veggies.
  3. Peel cucumber and slice off the ends. Cut the cucumber in half lengthwise. Using a small spoon scoop out the seeds. Next, slice each half lengthwise into 1/2 inch long sections. Then stack your long sections together to dice into 1/2 inch dice. Place diced cucumber into a large bowl.
  4. Rinse your cherry tomatoes. Slice each tomato lengthwise (its prettier!). Place into bowl with cucumber.
  5. Slice kalamata olives in half. Place into bowl with cucumber and tomato.
 
For the balsamic dressing
  1. Into a small mixing bowl or mason jar add all dressing ingredients. Whisk until the dressing is fully emulsified. Taste the dressing and adjust seasonings per your preference
Putting the salad together
  1. Once the quinoa has finished cooking add 3/4 of the dressing to the hot quinoa and stir to mix well. This will allow the quinoa to really absorb the dressing.
    Place the quinoa into the refrigerator for at least 1 hour.
  2. Once the quinoa has cooled, place it into a large bowl. Add the cucumber, cherry tomatoes and kalamata olives. Next add the feta and mix together, taking care not to smash your tomatoes. Add the remaining 1/4 of the dressing and mix together. Place the salad back into the refrigerator for 1 more hour. Serve chilled, enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 15
  • Category: Salad, Mediterranean, Lunch, Sides
  • Cuisine: Greek

Nutrition

  • Serving Size: 1
  • Calories: 173
  • Sugar: 3g
  • Sodium: 392mg
  • Fat: 11g
  • Carbohydrates: 14g
  • Fiber: 1g
  • Protein: 4g

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Devin’s Breakfast Waffles

Devin’s Breakfast Waffles

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Devin’s Breakfast Waffles

Devin's Waffles
Devin’s Waffles
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Devin's Waffles

Devin’s Breakfast Waffles

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5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 14 1x
Print Recipe

Description

Every Sunday my husband Devin makes a batch of these waffles for our family’s breakfasts. It started when my twins were little and the tradition continues, 7 years later! These waffles are delicious and filing, I know you will enjoy!

Ingredients

Units Scale
Dry Ingredients
 
  • 2 cups All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 cup Oat Flour
  • 4 tsp Baking Powder
  • 1 1/2 tsp Salt
  • 1/2 cup Vanilla Protein Powder
Wet Ingredients
 
  • 8 Eggs (Separated)
  • 1/4 cup Sugar
  • 1/2 tsp Vanilla Extract
  • 8 tbsp Unsalted Butter
  • 4 cups Buttermilk

Instructions

  1. In a large mixing bowl combine all dry ingredients.
  2. Melt butter. Either in the microwave or in small saucepan on the stove top. Set aside.
  3. Separate your eggs. Place the yolks in a medium size mixing bowl and the egg whites into the bowl of a stand or hand mixer.
  4. Add 1/4 cup sugar to egg yolks. Whisk vigorously until yolks turn a pale yellow color.
  5. Whisk the vanilla extract into the egg yolks and sugar. Next slowly stream in the melted butter, whisking as you add. Whisk in the buttermilk and then set bowl aside.
  6. Using your mixer with the whisk attachment, whisk the egg whites until stiff peaks are formed.
  7. Add the wet ingredients to the dry ingredients and whisk until smooth. Do not over mix.
  8. Gently fold the egg whites into the batter.
  9. Preheat your waffle iron.
  10. Once the waffle iron is ready, spray with nonstick spray and scoop 1/2 cup of batter into waffle iron and cook according to your waffle maker instructions.
  11. Serve hot with flaxseed, maple syrup and fruit, enjoy!

Equipment

  • Prep Time: 15
  • Cook Time: 15
  • Category: Breakfast
  • Method: Waffle Iron
  • Cuisine: American

Nutrition

  • Serving Size: 1 Waffle
  • Calories: 284
  • Sugar: 6g
  • Sodium: 518mg
  • Fat: 10g
  • Saturated Fat: 5g
  • Unsaturated Fat: 4g
  • Carbohydrates: 33g
  • Fiber: 2g
  • Protein: 14g
  • Cholesterol: 131mg

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Peanut Buttercup Energy Bites

Peanut Buttercup Energy Bites

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Peanut Buttercup Energy Bites

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Peanut Buttercup Energy Bites

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 15 1x
  • Diet: Vegetarian
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Description

Naturally sweetened energy bites packed with the perfect combination of peanut butter and chocolate.

Ingredients

Scale
  • 1 cup Pitted Dates
  • 1/4 cup Peanut Butter or Almond Butter
  • 1/4 cup Dark Chocolate Chips
  • 1 tbsp Flaxseeds
  • 2/3 cup Oats
  • 2 tbsp Chocolate Protein Powder

Instructions

  1. Place the dates into a food processor or blender. Blend until they are broken down into very small pieces or they form a ball.
  2. Add the remaining ingredients to the food processor or blender. Blend until the ingredients are combined, about 30 seconds. (You may need to stop and scrape down your bowl if the peanut butter sticks to the side!)
  3. Using a 1-inch scoop or tablespoon, scoop the mixture and then roll gently in your hands to form them into ball shape. The recipe should yield about 15 balls.
  4. Place the bites into a container and then pop them in the fridge. Let them set for 15 minutes (if you can wait that long!), enjoy!
 

Equipment

  • Prep Time: 10
  • Category: Snack, Dessert
  • Method: No Cook

Nutrition

  • Serving Size: 1
  • Calories: 92
  • Sugar: 8.8g
  • Sodium: 20mg
  • Fat: 4g
  • Saturated Fat: 1g
  • Carbohydrates: 14g
  • Fiber: 1.7
  • Protein: 2.4g

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Simple Balsamic Vinaigrette

Simple Balsamic Vinaigrette

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Simple Balsamic Vinaigrette

Simple Balsamic Vinaigrette
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Simple Balsamic Vinaigrette

Simple Balsamic Vinaigrette

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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 10 Servings 1x
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Description

This vinaigrette is a back-pocket recipe, a quick and easy dressing that’s way better than store bought.

Ingredients

Scale
  • 1/4 cup Balsamic Vinegar
  • 1 tsp Dijon Mustard
  • 1/2 cup Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper
  • 1 Garlic Clove, minced
  • 1 tsp Honey (optional)

Instructions

  1. Place all ingredients into a small bowl. Whisk together until smooth.
  2. Alternatively, place all ingredients into a mason jar. Place the lid on the jar and seal tightly. Shake the vinaigrette until thoroughly mixed.
  3. Use on salads, as a marinade for proteins, or to dip veggies!
 

Equipment

  • Prep Time: 5
  • Category: Dressing, Sauce, Salad, Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 102
  • Sugar: 1g
  • Sodium: 110mg
  • Fat: 11g
  • Saturated Fat: 1g
  • Unsaturated Fat: 8g
  • Carbohydrates: 1g
  • Fiber: 0g
  • Protein: 0g
  • Cholesterol: 0mg

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Apple Cinnamon Dutch Baby (Gluten Free)

Apple Cinnamon Dutch Baby (Gluten Free)

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Apple Cinnamon Dutch Baby (Gluten Free)

Apple Cinnamon Dutch Baby (Gluten-Free)
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Apple Cinnamon Dutch Baby (Gluten-Free)

Apple Cinnamon Dutch Baby (Gluten-Free)

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  • Author: Amy RD, LDN
  • Total Time: 26 minutes
  • Yield: 6 Servings 1x
  • Diet: Gluten Free
Print Recipe

Description

This gluten-free dutch baby will fill your kitchen with the warming smell of apple and cinnamon.

Ingredients

Units Scale
  • 3 tbsp Butter, unsalted
  • 3 Eggs
  • 1/2 tsp Ground Cinnamon
  • 2 Apples, thinly sliced
  • 1/4 cup Sugar
  • 1 pinch Salt
  • 2/3 cup Almond Milk (or milk of your preference)
  • 2/3 cup Gluten-Free Flour
  • 1/4 tsp Xantham Gum

Instructions

  1. Preheat your oven to 425° F.
  2. Heat a cast iron pan or large saute pan to medium heat. Add the butter and melt.
  3. Add the sliced apples and 1/2 tsp cinnamon to the pan. Cook for 3-5 minutes until the apples are softened, stirring occasionally.
  4. While the apples are cooking make your batter.
  5. In a large bowl add 3 eggs and whisk vigorously. (This incorporates air into the eggs and helps your dutch baby rise!)
  6. Next, add the sugar, milk, salt, flour and Xantham gum. Whisk until all ingredients are incorporated.
  7. Pour the batter over top of the apples in the pan, spreading it evenly in the pan.
  8. Place the pan into the oven and bake for 18-22 minutes until golden brown.
  9. Remove from the oven and bask in the glory of your puffed dutch baby! (It will deflate quickly after you remove it from the oven.
  10. Sprinkle with powdered sugar if desired, slice and enjoy!

Equipment

  • Prep Time: 8
  • Cook Time: 18
  • Category: Breakfast, Dessert, Gluten-Free
  • Method: Bake

Nutrition

  • Serving Size: 1/6
  • Calories: 204
  • Sugar: 14g
  • Sodium: 101mg
  • Fat: 8g
  • Saturated Fat: 4g
  • Carbohydrates: 27g
  • Fiber: 2g
  • Protein: 5g
  • Cholesterol: 108mg

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Simple Greek Salad

Simple Greek Salad

Posted on by Amy MS, RD, LDN

Simple Greek Salad

Simple Greek Salad
Simple Greek Salad
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Simple Greek Salad

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  • Author: Amy RD, LDN
  • Total Time: 7 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Simple Greek Salad is a great dinner side dish or lunch, its quick to prepare and full of flavor.

Ingredients

Scale
  • 5 oz Fresh Spinach
  • 1 Cucumber, peeled, seeds removed and sliced
  • 8 oz Cherry Tomatoes, halved lengthwise
  • 1/4 cup Kalamata Olives
  • 3 oz Feta Cheese
  • 1/4 cup Balsamic Vinaigrette

Instructions

  1. Prepare your veggies by slicing the cherry tomatoes and peeling, removing seeds and slicing the cucumber
  2. Place the spinach into a large bowl. Add the cucumber, tomatoes, kalamata olives and feta cheese.
  3. Drizzle the balsamic dressing over top. Using two large spoons mix the salad together. Enjoy!
 
  • Prep Time: 7
  • Category: Salad, Mediterranean, Sides, Lunch
  • Cuisine: Greek

Nutrition

  • Serving Size: 1/4
  • Calories: 173
  • Sugar: 5g
  • Sodium: 596mg
  • Fat: 8g
  • Carbohydrates: 19g
  • Fiber: 8g
  • Protein: 12g
  • Cholesterol: 13mg

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Easy Whole Wheat Pizza Dough

Easy Whole Wheat Pizza Dough

Posted on by Amy MS, RD, LDN

Easy Whole Wheat Pizza Dough

Easy Whole Wheat Pizza Dough
Easy Whole Wheat Pizza Dough
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Easy Whole Wheat Pizza Dough

Easy Whole Wheat Pizza Dough

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  • Author: Amy RD, LDN
  • Total Time: 14 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Simple and delicious whole wheat pizza dough. Perfect for your next homemade pizza night.

Ingredients

Units Scale
  • 2 cups All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1/2 tsp Dry Active Yeast
  • 1 1/2 tsp Kosher Salt
  • 1 1/4 cups Water (plus a tablespoon or two if needed)

Instructions

  1. In a large mixing bowl combine the flours, yeast and salt. Mix together with a wooden spoon or spatula.
  2. Pour the water into the bowl and mix the dough together. It should be a shaggy dough. Remember it will rise while it sits!
  3. Cover the bowl with plastic wrap or dish towel. Place the bowl in a draft free area and allow to sit for at least 4 hours, up to 8 hours.
  4. After dough has risen for at least 4 hours it is ready to roll out.
  5. Preheat the oven to 450º. Sprinkle a sheet pan with cornmeal.
  6. Flour your countertop to prevent the dough from sticking. Roll out dough into desired shape and size. If rolling into a rectangle, it will yield one 9×13 crust. Transfer crust to sheet pan sprinkled with cornmeal.
  7. Place the crust into the preheated oven and par-bake for 8 minutes. After this it is ready to be topped and made into pizza!
 

Notes

Pizza Assembly – After Crust has Par-Baked
  1. Spoon out pizza sauce and spread evenly.
  2. Top with veggies, cheese, and other desired toppings.
  3. Bake for 10-12 minutes until cheese is melted and just starting to turn brown.
  • Prep Time: 4
  • Cook Time: 10
  • Category: Dinner, Lunch, Vegetarian
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 170
  • Sugar: 1g
  • Sodium: 212mg
  • Fat: 1g
  • Carbohydrates: 35g
  • Fiber: 3g
  • Protein: 5g
  • Cholesterol: 0mg

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Berries & Greens Smoothie

Berries & Greens Smoothie

Posted on by Amy MS, RD, LDN

Berries & Greens Smoothie

Berries & Greens Smoothie
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Berries & Greens Smoothie

Berries & Greens Smoothie

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Berries & Greens smoothie is a quick & filling, antioxidant-packed breakfast or snack.

Ingredients

Scale
  • 2 cups Frozen Mixed Berries (Choose your favorite!)
  • 2 cups Unsweetened Almond Milk (or the milk you prefer)
  • 1 cup Fresh Baby Spinach
  • 1 Scoop Chocolate Protein Powder (about 1/4 cup)

Instructions

  1. Add all ingredients into a blender. Blend for 1-2 minutes.
  2. Stop and scrape your blender with a spatula to move all the ingredients down into the smoothie mixture.
  3. Blend again until smooth. Enjoy!
 
  • Prep Time: 10
  • Category: Breakfast, Snack, Dessert
  • Method: Blender

Nutrition

  • Serving Size: 1/4
  • Calories: 95
  • Sugar: 8g
  • Sodium: 151mg
  • Fat: 2g
  • Carbohydrates: 13g
  • Fiber: 4g
  • Protein: 8g
  • Cholesterol: 2mg

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Raspberry Mango Sorbet

Raspberry Mango Sorbet

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Raspberry Mango Sorbet

Raspberry Mango Sorbet
Raspberry Mango Sorbet
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Raspberry Mango Sorbet

Raspberry Mango SorbetRasp

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 8 Servings 1x
  • Diet: Gluten Free
Print Recipe

Description

Refreshing, delicious and naturally sweet. Raspberry Mango Sorbet is the perfect summer treat!

Ingredients

Scale
  • 16 oz Frozen Mango
  • 16 oz Frozen Raspberries
  • 2 tbsp Fresh Lime Juice (Juice from 1 whole lime)
  • 3 tbsp Honey
  • 5 tbsp Warm Water

Instructions

  1. In the bowl of a food processor add the frozen fruit, lime juice, honey and 2 tablespoons warm water.
  2. Process for 1-2 minutes then stop and scrape down the bowl. At this point you will likely need to add a few more tablespoons of warm water to help break up the frozen fruit.
  3. Process again for another 1-2 minutes until the fruit mixture becomes smooth.
    Tip: A little patience is key with this recipe! Sometimes it is helpful to let the mixture thaw for a minute or two and then process again to get the smooth consistency of a sorbet.
  4. After the mixture becomes smooth and cohesive, put the sorbet into a freezer container and place into the freezer for at least 30 minutes (if you can wait that long!)
 

Equipment

  • Prep Time: 10
  • Category: Dessert, Snack, Mediterranean, Gluten-Free

Nutrition

  • Serving Size: 1/8
  • Calories: 64
  • Sugar: 13g
  • Sodium: 1g
  • Fat: 0g
  • Carbohydrates: 16g
  • Fiber: 5g
  • Protein: 0.7g
  • Cholesterol: 0mg

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Buffalo Salmon Quinoa & Chickpea Salad

Buffalo Salmon Quinoa & Chickpea Salad

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Buffalo Salmon Quinoa & Chickpea Salad

Buffalo Salmon Quinoa & Chickpea Salad
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Buffalo Salmon Quinoa & Chickpea Salad

Buffalo Salmon Quinoa & Chickpea Salad

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 6 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Buffalo Salmon Quinoa & Chickpea salad takes just a few pantry staples to bring this high protein, healthy and spicy grain salad together!

Ingredients

Scale
Salad
  • 1 cup Quinoa
  • 1 Can Salmon, drained
  • 1 Can Chickpeas, drained and rinsed
  • 2 Celery Stalks
  • 1 Orange Bell Pepper
Dressing
  • 1/4 cup Greek Yogurt
  • 3 tbsp Hot Sauce
  • 1 tbsp Water
  • 1 tsp Onion Powder
  • 3/4 tsp Garlic Powder
  • 1 tsp Smoked Paprika

Instructions

  1. Cook the quinoa according to the package directions.
  2. While the quinoa cooks, combine the dressing ingredients and whisk together. Set aside.
  3. Dice the celery and bell pepper and place into a large mixing bowl. Add the chickpeas, salmon and cooked quinoa. Pour the dressing over top and mix together.
  4. Refrigerate the salad for at least 30 minutes before serving. Serve with extra hot sauce, depending on how spicy you like your food!
 

Equipment

Notes

Tip: If you want to amp up the “buffalo” flavor, add 1/4 cup of feta or blue cheese.

  • Prep Time: 5
  • Cook Time: 15
  • Category: Salad, Sides, Lunch, Dinner, Mediterranean
  • Method: Stovetop

Nutrition

  • Serving Size: 1/6
  • Calories: 212
  • Sugar: 1g
  • Sodium: 582mg
  • Fat: 4g
  • Saturated Fat: 1g
  • Carbohydrates: 31g
  • Fiber: 6g
  • Protein: 13g
  • Cholesterol: 12mg

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Decadent Chocolate Lava Cakes for Two

Decadent Chocolate Lava Cakes for Two

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Decadent Chocolate Lava Cakes for Two

Decadent Chocolate Lava Cakes for Two
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Decadent Chocolate Lava Cakes for Two

Decadent Chocolate Lava Cakes for Two

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  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 2 Servings 1x
Print Recipe

Description

These chocolate lava cakes are a decadent treat, perfect for special occasions.

Ingredients

Scale
  • 1/4 cup Unsalted Butter
  • 2 oz Semi Sweet Chocolate Chips
  • 1/2 cup Powdered Sugar
  • 1 Egg
  • 1 Egg Yolk
  • 1/2 tsp Vanilla Extract
  • 1/4 cup All Purpose Flour
  • 1/2 tsp Instant Espresso Powder (Optional)

Instructions

  1. Preheat your oven to 425° F.
  2. Spray two small ramekins (6 or 8 oz) liberally with nonstick cooking spray and place onto a sheet tray. Set aside.
    Tip: Be sure to coat your ramekins well otherwise your lava cakes will get stuck.
  3. To a large microwavable bowl, add the butter and chocolate chips. Microwave in 25 second intervals, stirring in between each set, until the chocolate and butter are melted. Tip: Chocolate burns easily! Be sure to only microwave on 25 second intervals and stir thoroughly in between to avoid burning your chocolate.
  4. Whisk the powdered sugar into the chocolate mixture. Next add the whole egg, egg yolk, vanilla extract and espresso powder if using. Whisk together until fully combined.
  5. Add the flour into the mixture and whisk until just combined.
  6. Divide the batter evenly into you two prepared ramekins. Tip: If using a kitchen scale to divide the batter, each ramekin should have about 116-118g or 4 1/8 oz.
  7. Bake the lava cakes at 425° F for 12-14 minutes until the edges are firm and the center is still soft. Remove from the oven and allow to stand for 1 minute.
  8. Run a knife around the edges of the ramekin to fully release the cakes. Then, invert the ramekins onto a plate.
  9. Top with a sprinkling of powdered sugar, berries or peanut butter drizzle if desired.
  10. Serve hot and enjoy!
 

Equipment

Notes

The lava cake batter can be prepared ahead and kept in the refrigerator until ready to bake. When baking after being refrigerated, add 1-2 minutes to your cook time.

  • Prep Time: 10
  • Cook Time: 12
  • Category: Dessert
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 538
  • Sugar: 41g
  • Sodium: 52mg
  • Fat: 33g
  • Carbohydrates: 56g
  • Fiber: 2g
  • Protein: 7g
  • Cholesterol: 201mg

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Homemade Magic Shell (Just 2 Ingredients!)

Homemade Magic Shell (Just 2 Ingredients!)

Posted on by Amy MS, RD, LDN

Homemade Magic Shell (Just 2 Ingredients!)

Homemade Magic Shell (Just 2 Ingredients!)
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Homemade Magic Shell (Just 2 Ingredients!)

Homemade Magic Shell (Just 2 Ingredients!)

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 20 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

This homemade Magic Shell recipe has just 2 ingredients and comes together in less than 5 minutes.

Ingredients

Scale
  • 1 cup Chocolate Chips
  • 3 tbsp Coconut Oil

Instructions

  1. To a microwave safe bowl, add the chocolate chips and coconut oil.
  2. Microwave for 20-30 second intervals, stirring in between each interval, until the chocolate has just melted.
  3. Give the magic shell another thorough stir to ensure the coconut oil has fully incorporated with the melted chocolate.
  4. Allow to cool for 5 minutes. Then serve over ice cream or frozen yogurt. Enjoy the magic!
 
  • Prep Time: 5
  • Cook Time: 5
  • Category: Dessert
  • Method: Microwave
  • Cuisine: American

Nutrition

  • Serving Size: 1/20
  • Calories: 73
  • Sugar: 6g
  • Sodium: 4mg
  • Fat: 5g
  • Saturated Fat: 4g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 4mg

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Cookie Dough Energy Balls

Cookie Dough Energy Balls

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Cookie Dough Energy Balls

Cookie Dough Energy Balls
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Cookie Dough Energy Balls

Cookie Dough Energy Balls

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 18 1x
  • Diet: Vegetarian
Print Recipe

Description

Cookie dough energy balls are naturally sweet and a great snack for adults and kids!

Ingredients

Scale
  • 1 cup Pitted Dates
  • 1/2 cup Almond Flour
  • 1/4 cup Vanilla Protein Powder
  • 2 tbsp Oat Flour
  • 1/4 cup Almond Butter
  • 1/2 tsp Vanilla Extract
  • 1/4 cup Mini Chocolate Chips

Instructions

  1. In the bowl of a food processor add the pitted dates and pulse until thoroughly broken down into small pieces or the dates form into a ball.
    Alternatively you can use a high powered blender.
  2. Next, add the almond flour, almond butter, oat flour, protein powder and vanilla extract. Pulse again until the mixture begins to come together. To test this, pinch together some of the dough, it should hold its shape
  3. Depending on the wetness of your almond butter, you may need to add a teaspoon or two of water to get the mixture to come together.
  4. Add the mini chocolate chips and pulse for 3-5 times quickly to mix in the chips.
  5. Finally, scoop tablespoon size portions and roll into balls. Continue with the remaining mixture. You should have 16-18 cookie dough balls. Store in the refrigerator and enjoy!
 

Equipment

  • Prep Time: 10
  • Category: Snack, Dessert, Breakfast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 79
  • Sugar: 7g
  • Sodium: 15mg
  • Fat: 4g
  • Carbohydrates: 10g
  • Fiber: 1.7g
  • Protein: 2g
  • Cholesterol: 0mg

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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers

Posted on by Amy MS, RD, LDN

Spinach & Cheddar Popovers

Spinach & Cheddar Popovers
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Spinach & Cheddar Popovers

Spinach & Cheddar Popovers

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  • Author: Amy RD, LDN
  • Total Time: 35 minutes
  • Yield: 16 Popovers 1x
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Description

Spinach & Cheddar Popovers are a fun appetizer or side dish to any dinner!

Ingredients

Scale
  • 4 Eggs
  • 1 1/2 cups Almond Milk (or milk or your preference)
  • 1/2 cup Whole Wheat Flour
  • 1 cup All Purpose Flour
  • 1/2 tsp Kosher Salt
  • 3 tbsp Unsalted Butter, melted
  • 1 cup Spinach, raw
  • 1/2 cup Cheddar Cheese, grated

Instructions

  1. Heat oven to 400° F. Grease a muffin tin with butter and place into oven to preheat.
  2. In a blender, combine all ingredients EXCEPT, cheddar cheese. Blend until smooth.
  3. Using a spatula, stir the grated cheese into the batter in the blender.
  4. Remove the muffin pan from the oven (careful, it’s hot!). Pour the batter into each muffin tin, filling 3/4 of the way full.
  5. Place muffin pan into the oven and bake for 30-35 minutes until popovers are puffed and slightly golden. Serve hot and enjoy!
  • Prep Time: 5
  • Cook Time: 30
  • Category: Appetizers, Sides, Snack
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 99
  • Sugar: 0g
  • Sodium: 123mg
  • Fat: 5g
  • Saturated Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 56mg

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Sunrise Tropical Smoothie

Sunrise Tropical Smoothie

Posted on by Amy MS, RD, LDN

Sunrise Tropical Smoothie

Sunrise Tropical Smoothie
Sunrise Tropical Smoothie
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Sunrise Tropical Smoothie

Sunrise Tropical Smoothie

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

A smoothie to brighten your morning with tropical fruit, spinach and protein powder.

Ingredients

Scale
  • 2 cups Frozen Tropical Fruit (Such as Pineapple, Mango, Strawberry, Peach)
  • 2 cups Almond Milk (or your preferred milk)
  • 1 cup Raw Baby Spinach
  • 1/4 cup Vanilla Protein Powder

Instructions

  1. Add all ingredients to blender. Blend until smooth. Enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 5
  • Category: Breakfast, Smoothie, Sides, Snack
  • Method: Blender

Nutrition

  • Serving Size: 1/4
  • Calories: 208
  • Sugar: 7g
  • Sodium: 106mg
  • Fat: 4g
  • Saturated Fat: 2.5g
  • Carbohydrates: 34g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 1mg

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Crispy Roasted Potatoes

Crispy Roasted Potatoes

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Crispy Roasted Potatoes

Crispy Roasted Potatoes
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Crispy Roasted Potatoes

Crispy Roasted Potatoes

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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 6 Servings 1x
Print Recipe

Description

Crispy Roasted Potatoes are crunchy on the outside, creamy on the inside, irresistible side dish.

Ingredients

Scale
  • 2 lbs Potatoes (Russets are great here or Red Skin or Yukon Golds)
  • 3 tbsp Olive Oil
  • 1 tsp Kosher Salt

Instructions

  1. Preheat oven to 400° F. Set out a large sheet tray for roasting then move to the potatoes!
  2. Scrub potatoes and rinse with water to clean off any dirt residue.
  3. Dice potatoes into 1 inch chunks and place onto sheet tray. Add 3 tbsp olive oil and 1 tsp kosher salt. Mix together with clean hands and spread out the diced potatoes evenly.
  4. Place sheet tray into the oven and roast for 45-60 minutes (depending on your oven), stirring every 15-20 minutes to ensure even cooking and browning. *Keep an eye on them for the last 5 minutes to make sure they do not burn!
  5. Remove from the oven, serve hot, enjoy!
 

Equipment

Notes

These crispy potatoes are excellent plain or great with fresh herbs, garlic or Parmesan. Spice to your preference!

  • Prep Time: 10
  • Cook Time: 45
  • Category: Dinner, Sides
  • Method: Roast

Nutrition

  • Serving Size: 1/6
  • Calories: 170
  • Sugar: g
  • Sodium: 320mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

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Easy Homemade Salsa

Easy Homemade Salsa

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Easy Homemade Salsa

Easy Homemade Salsa
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Easy Homemade Salsa

Easy Homemade Salsa

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 6 Servings 1x
Print Recipe

Description

This homemade salsa comes together in no time and has a fresh flavor, better than jarred salsa!

Ingredients

Scale
  • 28 oz Canned Whole Tomatoes (no salt added)
  • 2 Cloves Garlic
  • 1/2 Red Onion
  • 1 Jalapeno (seeded)
  • 1 Lime, Juiced
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Cumin, ground
  • 1/4 tsp Black Pepper, ground
  • 1/4 cup Fresh Parsley

Instructions

  1. In the bowl of a food processor or blender, add the canned tomatoes and pulse 5-7 times to break up the tomatoes.
  2. Next, add the remaining ingredients and pulse/blend until the salsa reaches your desired consistency.
  3. For chunkier salsa, blend just a few seconds. For smoother salsa pulse 10-12 times.
  4. Serve with your favorite whole grain tortilla chips, sliced avocado and enjoy!
 

Equipment

Notes

*The salsa is excellent right away or you can pop it into the fridge for at least and hour to allow the flavors to blend.
*For a spicier version, add 2 jalapenos.
*Salsa will last in the refrigerator for 5-7 days in a sealed container.

  • Prep Time: 5
  • Cook Time: 5
  • Category: Appetizers, Lunch, Sides, Snack

Nutrition

  • Serving Size: 1/6
  • Calories: 38
  • Sugar: 4g
  • Sodium: 315mg
  • Fat: 0g
  • Carbohydrates: 10g
  • Fiber: 4g
  • Protein: 2g
  • Cholesterol: 0mg

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4-Ingredient Healthy Samoa Cookies

4-Ingredient Healthy Samoa Cookies

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

4-Ingredient Healthy Samoa Cookies

4-Ingredient Healthy Samoa Cookies
4-Ingredient Healthy Samoa Cookies
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4-Ingredient Healthy Samoa Cookies

4-Ingredient Healthy Samoa Cookies

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy Lawson RD, LDN
  • Total Time: 20 minutes
  • Yield: 24 1x
  • Diet: Gluten Free
Print Recipe

Description

Better than Girl Scout Samoa cookies with just 4-ingredients! Plus, no added preservatives or artificial nonsense here!

Ingredients

Scale
  • 2 cups Unsweetened, Shredded Coconut
  • 2 cups Pitted Dates
  • 1/2 cup Semi-Sweet Chocolate Chips
  • 1 tsp Coconut Oil

Instructions

  1. Preheat oven to 400° F for toasting the coconut.
  2. In the bowl of a food processor add the dates and pulse for 10-20 seconds to break down the dates.
  3. Pour coconut onto a sheet tray with a silpat or parchment paper and place in the oven to toast for 3-5 minutes. (Take care to watch it as it will burn easily!) Remove from oven and allow to cook for 2 minutes.
  4. Add the toasted coconut to the dates in the food processor and pulse for 10-15 seconds. You will know the mixture is ready when it can be pinched together and stays together.
  5. Scoop out tablespoon size portions of the mixture and form into a round cookie shape, pressing it into shape with your fingers. Place onto your sheet tray with the silpat or parchment from toasting the coconut. Continue to form cookies with the remaining mixture.*To make authentic Girl Scout Samosas, take a toothpick or small spatula handle and make a hole in the center of each cookie. You may need to press and shape the cookies to retain their shape.
  6. Place the sheet tray into the freezer and freeze for 5 minutes to set the cookies shape.
  7. Meanwhile, place the chocolate chips and coconut oil into a microwave safe bowl. Microwave on 25 second intervals until the chocolate is fully melted, stirring in between each interval.
  8. Next, remove the cookies from the freezer. Dip the bottom of each cookie into the melted chocolate to coat the bottom and return to your silpat or parchment covered sheet tray. Repeat for all cookies. Then, using a spoon, drizzle the remaining chocolate over the cookies in a stripe pattern for the full Samoa look.
  9. Place the cookies back into the freezer for at least 10 minutes so that the chocolate will set. Remove from the freezer and carefully peel the cookies off your silpat or parchment. Enjoy!

Equipment

Notes

Keep the Samoas in an air tight container in the refrigerator.

  • Prep Time: 5
  • Cook Time: 15
  • Category: Dessert
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 85
  • Sugar: 10
  • Sodium: 236
  • Fat: 4.48
  • Saturated Fat: 3.64
  • Trans Fat: 0
  • Carbohydrates: 13
  • Fiber: 1.84
  • Protein: 0.71
  • Cholesterol: 0

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Easy Trail Mix

Easy Trail Mix

Posted on by Amy MS, RD, LDN

Easy Trail Mix

Easy Trail Mix
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Easy Trail Mix

Easy Trail Mix

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 8 Servings 1x
Print Recipe

Description

This easy trail mix takes just a few minutes to mix together and is a great snack!

Ingredients

Scale
  • 1 cup Pecans, Raw
  • 1/2 cup Sliced Almonds
  • 1/2 cup Dried cranberries
  • 1/2 cup Chocolate Chips
  • 1/4 cup Shredded Coconut

Instructions

  1. Add all the ingredients into a bowl. Mix together and enjoy!

Notes

Tip: Portion out the trail mix into small containers or bags so that you have a quick, on-the-go snack!

  • Prep Time: 5
  • Category: Snack, Dessert, Appetizer
  • Method: No Cook

Nutrition

  • Serving Size: 1/8
  • Calories: 185
  • Sugar: 10g
  • Sodium: 1.5mg
  • Fat: 15g
  • Saturated Fat: 2.9g
  • Carbohydrates: 14g
  • Fiber: 3g
  • Protein: 3g
  • Cholesterol: 0mg

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Mango Popsicles

Mango Popsicles

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Mango Popsicles

Mango Popsicles
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Mango Popsicles

Mango Popsicles

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 6 Popsicles 1x
  • Diet: Gluten Free
Print Recipe

Description

Mango Popsicles are made with real, whole fruit with a touch of honey and lime, the perfect summer treat!

Ingredients

Scale
  • 3 cups Frozen Mango
  • 1 tbsp Lime Juice
  • 1/8 tsp Lime Zest
  • 1/4 cup Honey
  • 1/3 cup Water

Instructions

  1. Place all the ingredients into the bowl of a food processor. Process for 15 seconds, then stop and scrape down the bowl with a spatula. Process again for another 15-20 seconds until the mixture is smooth.
  2. Spoon the mixture into your popsicle molds. Once full, tap the mold onto the counter a few time to release any air bubbles and level out the mango mixture and place popsicle stick and cover on top. Continue to fill all popsicle molds, then place into the freezer for at least 2 hours to fully harden.

Equipment

Notes

*If you do not have a popsicle mold, enjoy this as mango sorbet! Simply put the mixture into a freezer safe container. Allow to freeze for 2 hours and then scoop out and enjoy!

  • Prep Time: 10
  • Cook Time: 10
  • Category: Dessert, Gluten-Free, Snack
  • Method: Freezer

Nutrition

  • Serving Size: 1 Popsicle
  • Calories: 88
  • Sugar: 21g
  • Sodium: 1.6g
  • Fat: 0g
  • Carbohydrates: 23g
  • Fiber: 1.5g
  • Protein: 1g
  • Cholesterol: 0mg

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Chocolate Dipped Fruit

Chocolate Dipped Fruit

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Chocolate Dipped Fruit

Chocolate Dipped Fruit
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Chocolate Dipped Fruit

Chocolate Dipped Fruit

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Chocolate dipped fruit is a simple dessert with the wow factor! Pick your favorite fruit and dip away!

Ingredients

Scale
  • 1/2 cup Semi-Sweet Chocolate Chips
  • 1 tbsp Coconut Oil
  • 1 lb Fresh Fruit (Strawberries, Kiwi, Blueberries, Whatever you like!)

Instructions

Prep your Tray
  1. Cover a sheet tray or plate with a silpat or parchment paper and set aside.
Melt Your Chocolate
  1. In a medium sized microwave safe bowl, add the chocolate chips and coconut oil. Microwave for 25-second intervals, stirring after each interval until the chocolate and coconut oil are melted.
Rinse, Dry and Peel Your Fruit
  1. Rinse the strawberries and pat them dry with a clean cloth or paper towel. Peel and slice the kiwis into 1/4 inch slices.
Dip Your Fruit
  1. Holding the stem of the strawberry, dip half of the fruit into the chocolate and then set onto parchment paper. For the kiwis, dip half of each slice into the chocolate and then place onto parchment paper.
  2. For blueberries or other small berries, use a spoon or fork to help cover the fruit in chocolate and then place onto parchment paper.
Set the Chocolate
  1. Once all the fruit has been dipped, place the fruit into the fridge to chill and allow the chocolate to set and harden for 15 minutes.
  2. Dig in and enjoy a sweet and delicious treat!

Equipment

  • Prep Time: 5
  • Cook Time: 5
  • Category: Dessert, Snack, Mediterranean
  • Cuisine: American

Nutrition

  • Serving Size: 1/8
  • Calories: 83
  • Sugar: 8g
  • Sodium: 2g
  • Fat: 5g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 1g
  • Cholesterol: 0mg

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Pomegranate Lime Sparkling Refresher

Pomegranate Lime Sparkling Refresher

Posted on by Amy MS, RD, LDN

Pomegranate Lime Sparkling Refresher

Pomegranate Lime Sparkling Refresher
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Pomegranate Lime Sparkling Refresher

Pomegranate Lime Sparkling Refresher

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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 Drink 1x
Print Recipe

Description

Pomegranate Lime Sparkling Refresher is bubbly, with a balance of sweet and tart, it is a great summertime drink!

Ingredients

Scale
  • 5 oz Sparkling Water
  • 3 oz Pomegranate Juice
  • 1 tbsp Lime Juice

Instructions

  1. In a large glass, add the sparkling water, pomegranate juice and lime juice. Stir with a spoon. Add a lime slice on the side of your glass to fancy it up (or if you want an extra squeeze of lime)!
  • Prep Time: 5
  • Category: Drink, Non-Alcoholic Drink

Nutrition

  • Serving Size: 1
  • Calories: 54
  • Sugar: 12g
  • Sodium: 11mg
  • Fat: 0g
  • Carbohydrates: 13g
  • Fiber: .15g
  • Protein: .18g
  • Cholesterol: 0mg

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Roasted Cherry & Goat Cheese Crostini

Roasted Cherry & Goat Cheese Crostini

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Roasted Cherry & Goat Cheese Crostini

Roasted Cherry & Goat Cheese Crostini
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Roasted Cherry & Goat Cheese Crostini

Roasted Cherry & Goat Cheese Crostini

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 20 1x
Print Recipe

Description

Roasted Cherries topped onto a goat cheese crostini is a lovely sweet and savory appetizer. This appetizer was created for the Black Forest Farmer’s Market

Ingredients

Scale
  • 1 lb Cherries, Pitted and Halved
  • 2 tsp Olive Oil
  • 2 tsp Maple Syrup
  • 1/2 tsp Lemon Zest
  • 3 oz Goat Cheese
  • 2 tbsp Basil, Julienned
  • 1 Baguette

Instructions

  1. Preheat your oven to 400° F.
  2. On a large sheet tray, place a piece of parchment paper. Next add the cherries, olive oil and maple syrup and stir together gently.
  3. Roast for 7 minutes until the cherries are tender and slightly bubbling.
  4. Slice the baguette into 1/2 inch slices. Place slices onto a sheet tray and drizzle with 1 tablespoon olive oil. Roast for 5 minutes then flip the slices over and roast for another 3 minutes until fully crisp.
  5. To serve, spread 1/2 tablespoon goat cheese onto a crostini and top with 1 tablespoon roasted cherries then sprinkle with basil.

Equipment

  • Prep Time: 10
  • Cook Time: 10
  • Category: Appetizer, Sides, Snack, Black Forest Farmer’s Market
  • Method: Roast

Nutrition

  • Serving Size: 1 Crostini
  • Calories: 73
  • Sugar: 4g
  • Sodium: 120mg
  • Fat: 1g
  • Saturated Fat: 1g
  • Carbohydrates: 13g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 4mg

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Beet Pizzette with Broccoli Pesto, Sugar Snap Peas & Turmeric Pickled Onion

Beet Pizzette with Broccoli Pesto, Sugar Snap Peas & Turmeric Pickled Onion

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Beet Pizzette with Broccoli Pesto, Sugar Snap Peas & Turmeric Pickled Onion

Beet Pizzette
Beet Pizzette
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Beet Pizzette

Beet Pizzette with Broccoli Pesto, Sugar Snap Peas & Turmeric Pickled Onion

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  • Author: Amy RD, LDN
  • Total Time: 2 hours 10 minutes
  • Yield: 35 Servings 1x
Print Recipe

Description

A fun and flavorful appetizer, this recipe was developed for the Black Forest Farmer’s Market.

Ingredients

Units Scale
Turmeric Pickled Onion
  • 1 Large Sweet Onion
  • 1 cup Distilled White Vinegar
  • 1/2 cup Water
  • 1 tbsp Kosher Salt
  • 1/4 cup Sugar
  • 1/2 tsp Turmeric
Roasted Beets
  • 3 Beets
  • 3 tsp Olive Oil
  • 2 pinches Kosher Salt
Broccoli Pesto
  • 1/2 lb Broccoli Florets, Steamed
  • 2 Garlic Scapes
  • 1/2 cup Basil, Parsley or Spinach
  • 1/2 cup Olive OIl
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Kosher Salt
  • 1/4 cup Parmesan Cheese, Shredded
  • 1 tbsp Balsamic Vinegar
Beet Pizza Crust
  • 1 cup Warm Water
  • 1 tsp Sugar
  • 2 1/4 tsp Dry Active Yeast
  • 1 1/2 tsp Kosher Salt
  • 3 3/4 cups All Purpose Flour
  • 3/4 cup Beet Puree

Sugar Snap Peas

  • 1/2 lb Sugar Snap Peas

Instructions

Make the Turmeric Pickled Onions
  1. Combine all the ingredients into a mason jar or a glass container with a lid. Allow to marinate for at least 12 hours, ideally 24 hours.
Roasted Beet Puree
  1. Preheat your oven to 400 F.
  2. Scrub the beets to remove any dirt then cut off the tops and bottom and peel the beets. Place each beet into a square of aluminum foil, top with olive oil, salt and pepper. Pinch and seal the foil then place each parcel onto a large sheet tray. Place the sheet tray with beets into the oven and roast for 40-50 minutes until the beets are very tender.
  3. Place the roasted beets into the bowl of a food processor with 1/2 cup water. Puree until mixture is smooth.
Beet Pizza Dough
  1. In the bowl of a stand mixer add 1 cup of warm water, sugar and yeast. Allow the yeast to bloom for 5 minutes.
  2. Next, add the salt, flour and beet puree. Mix on low to incorporate all the ingredients, then increase the speed to medium. Add additional flour as needed to form a soft and spongy dough. Cover the bowl and allow dough to rise for 1 hour.
  3. Get ready to roll and cook the dough! Preheat your oven to 475 F.
  4. Flour a countertop or large board to roll out the dough. Using a rolling pin, roll to 1/4 inch thick. Then, using a small 2 inch cutter, cut out the dough and place onto a large sheet tray. Continue to cut out the rest of the dough, place on the tray and then bake at 475 F for 5 minutes. Allow to cool on a wire rack.
Broccoli Pesto
  1. Combine the broccoli and garlic scapes into the bowl of a food processor and process for 1 minute.
  2. Add the salt, pepper and balsamic vinegar and pulse again to mix. Next, with the processor on, drizzle the olive oil in through the feed tube. Then add the Parmesan cheese and process once more to fully incorporate all ingredients. Taste the pesto and adjust seasonings to your preference.
Assembling the Pizzettes
  1. Heat a large skillet over medium heat. Add 1 tsp olive oil. Crisp a pizzette in the oil, turning over after 1 minute and then cooking the other size for 1 more minute.
  2. To the pizzette, add 1 tsp broccoli pesto, top with 1 tsp julienne sugar snap peas and two small, pickled onions. Finally top with a sprinkle of sea salt. Serve immediately, enjoy!
 

Equipment

  • Prep Time: 2 Hours
  • Cook Time: 10 Minutes
  • Category: Appetizers, Black Forest Farmer’s Market, Dinner

Nutrition

  • Serving Size: 1 Pizzette
  • Calories: 91
  • Sugar: 3g
  • Sodium: 281mg
  • Fat: 4g
  • Carbohydrates: 12g
  • Fiber: 1g
  • Protein: 2g
  • Cholesterol: 1mg

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Creamy Zucchini Pasta

Creamy Zucchini Pasta

Posted on by Amy MS, RD, LDN

Creamy Zucchini Pasta

Zucchini Pasta
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Creamy Zucchini Pasta

Creamy Zucchini Pasta

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 7 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Simple, fast and delicious! Creamy melted zucchini pasta cooks up in no time and delivers a meal that the entire family will enjoy.

Ingredients

Scale
  • 3 Medium Zucchini
  • 1 lb Spaghetti Pasta (Look for Bronze, Die-Cut Pasta)
  • 1/2 cup Olive Oil
  • 3 Garlic Cloves, Whole
  • 1 cup Parmesan Cheese, Grated
  • 1/2 tsp Lemon Zest
  • 1/4 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper

Instructions

  1. Cook the pasta according to the package directions. Take care to not over cook, we want al dente pasta here! But, DO NOT DRAIN THE PASTA WATER! We will use some of the pasta water for our sauce.
  2. While the pasta cooks, work on the sauce and zucchini.
  3. Heat a large skillet over medium heat. Add the olive oil and allow to heat up for 1 minute, then add the whole garlic cloves and cook for 4-5 minutes to infuse the oil with the garlic.
  4. While the garlic cooks, grate the zucchini. Set a clean dish towel out on a counter or cutting board. Over top the towel, grate the zucchini using a box grater. Gather the towel by the ends and then, over the sink or a bowl, squeeze the liquid out of the shredded zucchini.
  5. Slowly, in batches, add the shredded zucchini to the olive oil skillet. (Take care and go slow because the oil is hot!) Cook the zucchini in the oil for 10-12 minutes, stirring occasionally with a wooden spoon or spatula. The zucchini will start to break down and “melt” into the oil, this is when it is done. Remove the garlic cloves from the zucchini, discard.
  6. Using tongs, remove the pasta from the pot directly into the skillet with the zucchini. Add the Parmesan cheese and lemon zest, and using the tongs, stir together the pasta, cheese, zest and zucchini. The cheese will melt into the mixture, creating the sauce for this dish. If the pasta seems dry, add a few tablespoons of pasta water to loosen up the pasta and create more of a sauce.
  7. Add salt and pepper and adjust seasonings based on your preference. Serve hot and enjoy!
 
  • Prep Time: 5
  • Cook Time: 15
  • Category: Dinner, Lunch, Mediterranean, Sides, Vegetarian
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/7
  • Calories: 442
  • Sugar: 4g
  • Sodium: 326mg
  • Fat: 21g
  • Saturated Fat: 4g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 52g
  • Fiber: 3g
  • Protein: 13g
  • Cholesterol: 12mg

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Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing
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Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

Black Bean, Corn & Tomato Salad with Spicy Avocado Lime Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegan
Print Recipe

Description

Black Bean, Corn & Tomato Salad is a simple summer salad with fresh flavors and a spicy avocado lime dressing.

Ingredients

Scale
Black Bean, Corn & Tomato Salad
  • 2 Ears Fresh Corn
  • 1 pt Cherry Tomatoes
  • 1 Cucumber
  • 1/4 cup Scallions
  • 1 Can Low-Sodium Black Beans (15oz), drained and rinsed
Spicy Avocado Lime Dressing
  • 1 Avocado
  • 1 Garlic Clove
  • 1/4 cup Basil
  • 1/4 tsp Kosher salt
  • 1/4 tsp Ground Black Pepper
  • 1/4 cup Greek Yogurt
  • 1 1/3 cups Water
  • 2 tbsp Olive Oil
  • 2 tbsp Jarred Jalapeño (add up to 1/4 cup for extra spice!)

Instructions

Make the Dressing:
  1. Place all ingredients into a food processor (or blender). Blend until smooth. You may need to add additional water to get the dressing to the consistency you like. Taste the dressing and add additional jalapenos if you like some heat! Using a spatula, scoop the dressing into a mason jar or a container with a lid. Set aside.
Make the Salad:
  1. Prep your veggies. Start with the corn, shuck and rinse each corn cob. Stand the corn cob up on a cutting board and using a knife slice down against the cob, cutting the kernels off. Rotate the cob to cut off the next section of kernels, repeat for both ears of corn then place the corn into a large bowl.
  2. Slice the cherry tomatoes in half and place into the mixing bowl with the corn. Peel the cucumber, slice in half lengthwise and using a spoon, remove the seeds. Then half lengthwise into thirds, line up your thirds and cut horizontally making 1/2 inch cuts. Place cucumber into bowl with corn and tomato. Trim the ends off the scallions and then mince and add to your other veggies.
  3. Add the black beans to the corn, tomatoes and cucumber. Mix together with a large spoon. Add 1/4 of the dressing to the salad and mix together. Taste and add additional dressing to your preference. Enjoy!
 

Equipment

  • Prep Time: 15
  • Category: Salad, Appetizer, Lunch, Mediterranean, Sides, Snack
  • Method: No Cook

Nutrition

  • Serving Size: 1/8 Serving
  • Calories: 172
  • Sugar: 3g
  • Sodium: 230mg
  • Fat: 9g
  • Carbohydrates: 19g
  • Fiber: 6.5g
  • Protein: 6g
  • Cholesterol: 0mg

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Brain-Boosting Blueberry Cookies

Brain-Boosting Blueberry Cookies

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Brain-Boosting Blueberry Cookies

Blueberry Cookies
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Blueberry Cookies

Brain-Boosting Blueberry Cookies

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 20 Cookies 1x
Print Recipe

Description

Naturally blue from blueberries and made with oat flour and olive oil, these are a healthy, tasty treat!

Ingredients

Scale
  • 1/2 cup Blueberries
  • 1/3 cup Sugar
  • 1/2 tsp Lemon Zest
  • 1/3 cup Olive Oil
  • 1 Egg
  • 3/4 cup All Purpose Flour
  • 1/4 cup Whole Wheat Flour
  • 1/2 cup Oat Flour
  • 1/4 tsp Salt
  • 1 tsp Baking Powder
  • 1/3 cup White Chocolate Chips

Instructions

  1. Preheat your oven to 350° F. Prep a baking sheet with a silpat or parchment paper and set aside.
  2. Place the blueberries into a microwave safe bowl and microwave on high for 30 seconds. Stir and microwave again for 15 seconds. Remove from the microwave and stir again, mashing the blueberries with a fork. Set the blueberries aside to cool slightly while you work on the the rest of the batter.
  3. In the bowl of a stand mixer add the sugar, lemon zest, olive oil and egg. Cream together for 1 minute until fully mixed.
  4. Next, add the oat flour, all purpose flour, whole wheat flour, salt and baking powder. Mix on low for 30 seconds or until the batter is just mixed together. Finally, add the blueberries and any juice into the batter and mix on low for 20-30 seconds. Watch as your batter turns blue/purple!
  5. Remove the mixing bowl from your mixer. Add the 1/3 cup white chocolate chips to the batter and mix in with a rubber spatula.
  6. Using a 1 1/2″ scoop, spoon batter onto sheet tray, leaving about 1″ between each cookie. Continue until all the batter as been scooped onto your baking trays. You should have 18-20 cookies.
  7. Bake at 350° F for 9-10 minutes.
  8. Move the cookies to a wire rack to cool slightly. Enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 10
  • Category: Dessert, Snack, Mediterranean
  • Method: Bake

Nutrition

  • Serving Size: 1 Cookie
  • Calories: 102
  • Sugar: 6g
  • Sodium: 60mg
  • Fat: 5g
  • Carbohydrates: 13g
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 9mg

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Watermelon Granita (Just 3 Ingredients!)

Watermelon Granita (Just 3 Ingredients!)

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Watermelon Granita (Just 3 Ingredients!)

Watermelon Granita
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Watermelon Granita

Watermelon Granita (Just 3 Ingredients!)

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  • Author: Amy RD, LDN
  • Total Time: 0 hours
  • Yield: 6 Servings 1x
  • Diet: Gluten Free
Print Recipe

Description

Watermelon Granita, a simple and refreshing dessert with just 3 ingredients!

Ingredients

Scale
  • 5 cups Watermelon, Seedless, cubed
  • 1 Lime
  • 1/4 cup Sugar

Instructions

  1. In the bowl of a food processor or blender, add the 5 cups of watermelon and blend on high until smooth.
  2. Zest the lime and add 1/2 tsp lime zest to the watermelon. Then, juice the entire lime (you should have about 2-3 tbsp) and add all the juice to the food processor.
  3. Add the sugar and blend the mixture again on high until smooth.
  4. Pour the mixture into a 9 x 13 pan and carefully place into the freezer. (Make sure you have a flat space in your freezer for the pan to sit on, otherwise you will have granita stuck to your freezer!)
  5. Freeze for 2 hours and then remove from freezer. Using a fork, scrape the mixture, creating little crystals. Pop your pan back into the freezer for another hour.
  6. Remove from the freezer and give the granita another rake with a fork to break up the entire mixture. Serve in a pretty glass or bowls, enjoy the slushy, refreshing crunch of watermelon granita!
 

Equipment

  • Prep Time: 10
  • Cook Time: Freeze 2 Hours
  • Category: Dessert, Gluten-Free, Mediterranean, Snack
  • Method: No Cook

Nutrition

  • Serving Size: 1/6
  • Calories: 74
  • Sugar: 16g
  • Sodium: 1.5mg
  • Fat: 0g
  • Carbohydrates: 19g
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 0mg

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Healthy Banana Nut Muffins

Healthy Banana Nut Muffins

Posted on by Amy MS, RD, LDN

Healthy Banana Nut Muffins

Healthy Banana Nut Muffins
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Healthy Banana Nut Muffins

Healthy Banana Nut Muffins

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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 12 Muffins 1x
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Description

Healthy Banana Nut Muffins are one of my most popular recipes! They are filled with flavor and potassium to keep you full and satisfy your sweet tooth.

Ingredients

Scale
  • 1/2 cup Oat flour
  • 1/2 cup Wheat flour
  • 1/2 cup All-purpose flour
  • 1/4 cup Flaxseed
  • 1 tsp Cinnamon
  • 1 tsp Baking soda
  • 1/2 tsp Kosher Salt
  • 2 Over Ripe Bananas
  • 1/2 cup Honey
  • 1 Egg
  • 1/4 cup Olive Oil
  • 1/4 cup Almond milk
  • 1/2 tbsp Vanilla Extract
  • 1/2 cup Pecans (chopped)

Instructions

  1. Set out all in Ingredients and equipment for healthy baking!
  2. Preheat your oven to 350° F. Line a muffin tray with paper liners or spray with nonstick spray.
  3. In a large bowl add the flours, flaxseed, baking soda, cinnamon and salt and whisk together. Set aside.
  4. In a medium bowl whisk together the mashed bananas, olive oil, honey, egg, milk, and vanilla.
  5. Slowly add the dry ingredients to the wet ingredients.
  6. Set 2 tbsp of pecans aside. Add the remaining pecans to the batter, mixing with a spatula, Be sure not to over mix! (This produces tough muffins.)
  7. Spoon the batter evenly into 12 muffin cups.
  8. Sprinkle remaining 2 tbsp chopped pecans over top of each muffin batter.
  9. Place muffin tray into the oven and bake for 20-25 minutes until the tops are golden brown and a toothpick inserted in the center of a muffin comes out clean.
  10. Allow muffins to cool on a wire rack for 10 minutes.
 

Notes

*Muffins will last up to 5 days in the refrigerator and up to 3 months in the freezer.

  • Prep Time: 10
  • Cook Time: 20
  • Category: Breakfast, Snack, Dessert
  • Method: Bake

Nutrition

  • Serving Size: 1 Muffin
  • Calories: 205
  • Sugar: 15g
  • Sodium: 235mg
  • Fat: 8g
  • Saturated Fat: 1g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 29g
  • Fiber: 2g
  • Protein: 5g
  • Cholesterol: 76mg

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Mediterranean White Bean, Tuna & Sundried Tomato Salad

Mediterranean White Bean, Tuna & Sundried Tomato Salad

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Mediterranean White Bean, Tuna & Sundried Tomato Salad

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Mediterranean White Bean, Tuna & Sundried Tomato Salad

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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 2 Serving 1x
  • Diet: Vegetarian
Print Recipe

Description

A simple Mediterranean salad in just 5 minutes. No copping required! This Mediterranean Tuna, White Bean & Sundried Tomato Salad is loaded with protein and fiber, a filling lunch for your workday!

Ingredients

Scale
  • 15 oz Cannellini Beans
  • 2 tbsp Sundried Tomatos (julienned)
  • 6 oz Tuna (packed in water)
  • 1 cup Raw Baby Spinach
  • 1/4 cup Crumbled Feta
  • 1 tbsp Olive Oli
  • 1 tbsp Red Wine Vinegar
  • 1 Pinch Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Drain and rinse the Cannelilini beans and then place into a medium size bowl.
  2. Next, add the spinach. Using your hands gather about 1 cup of spinach and tear it into smaller pieces before adding to the bowl.
  3. Add the remaining ingredients and mix together with a spoon.
  4. Taste the salad and adjust seasonings to your preference. Enjoy!

Equipment

  • Prep Time: 5
  • Category: Salad, Lunch, Mediterranean, Sides, Appetizers
  • Method: No Cook

Nutrition

  • Serving Size: 1/2
  • Calories: 312
  • Sugar: 3g
  • Sodium: 580mg
  • Fat: 12g
  • Saturated Fat: 4g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 9g
  • Protein: 29g
  • Cholesterol: 54mg

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Carrot Sorbet with Blackberry Drizzle

Carrot Sorbet with Blackberry Drizzle

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Carrot Sorbet with Blackberry Drizzle

Carrot Sorbet Image
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Carrot Sorbet Image

Carrot Sorbet with Blackberry Drizzle

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  • Author: Amy RD, LDN
  • Total Time: 40 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegan
Print Recipe

Description

A sweet and refreshing twist on classic sorbet, this Carrot Sorbet recipe was created for the Black Forest Farmer’s Market.

Ingredients

Scale
Carrot Sorbet
  • 2 cups Carrots
  • 2 cups Water
  • 1 cup Sugar
  • 2 tbsp Fresh Mint Leaves
  • 1/3 cup Lemon Juice
  • 1/3 cup Lime Juice
Blackberry Syrup Drizzle
  • 1 pt Blackberries
  • 1 tbsp Maple Syrup
  • 1 tbsp Water
  • 1 tbsp Lemon Juice

Instructions

Blackberry Syrup Drizzle
  1. In a small sauce pan, add the blackberries, maple syrup, lemon juice and water. Bring to a boil and then turn down to simmer. Simmer for 10 minutes.
  2. Allow syrup to cool at least 10 minutes. Using a fine mesh strainer, strain the seeds from the liquid. Place the liquid into container with a lid. Set aside.
  3. *Don’t throw away the pulp! Spread it onto a parchment or silpat lined sheet tray and bake at 400 F for 25-35 minutes to make fruit leather.
Carrot Sorbet
  1. Scrub and peal and trim the ends off carrots.
  2. Place 2 cups of water in a large pot. Add the carrots and bring to a boil. Turn down to a simmer and cook carrots until tender, 7-8 minutes. Once tender, drain and allow to cool slightly.
  3. While the carrots cook, make the simple syrup. In a small sauce pan add 2 cups of water and 1 cup of sugar. Bring to a boil and then turn down to a simmer. Add the mint leaves and simmer for 10 minutes to infuse the mint into the simple syrup. After 10 minutes remove the mint leaves from the mixture and allow to cool slightly.
  4. In the bowl of a food processor at the drained carrots, simple syrup, lemon juice and lime juice.
    *Optional: add in 1 tbsp of corn syrup to make the sorbet extra smooth.
  5. Puree the mixture for 4-5 minutes until completely smooth.
  6. Now it’s time to freeze the sorbet. Add the carrot mixture to the frozen bowl of an ice cream maker. Turn ice cream maker on and allow to freeze for 15-20 minutes depending on your ice cream maker.
  7. Pour the frozen mixture into a freezer save container and place in the freezer until ready to serve.
  8. To serve, scoop the carrot sorbet into a bowl and top with a small drizzle of blackberry syrup. Enjoy!

Equipment

  • Prep Time: 10
  • Cook Time: 30
  • Category: Dessert, Black Forest Farmer’s Market, Snack

Nutrition

  • Serving Size: 1/8
  • Calories: 137
  • Sugar: 30g
  • Sodium: 26mg
  • Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 3g
  • Protein: 1g
  • Cholesterol: 0mg

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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

Posted on by Amy MS, RD, LDN

Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels
Whole Wheat Air Fryer Bagels
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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

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  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 8 1x
  • Diet: Vegetarian
Print Recipe

Description

Homemade bagels, simple Ingredients. Your kitchen will smell like a bagel shop in no time!

Ingredients

Scale
  • 2 cups Greek Yogurt
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 Egg

Instructions

  1. Preheat air fryer to 325° F.
  2. Add the Greek Yogurt, flours, baking powder, and salt to a stand mixer bowl or a large bowl.
  3. With the paddle attachment, mix the ingredients together on low until the dough comes together in a ball. (Alternatively, you can mix this by hand with a wooden spoon or spatula.)
  4. Remove the dough from the bowl to countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  5. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  6. Place the egg into a bowl and add 1 tbsp of water. Whisk to break up the egg and combine. Next, brush each bagel with the egg wash. Sprinkle on toppings to your preference. (I love everything bagel seasoning here!)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels.

Notes

Slice in half and top with avocado for some healthy fat, if you so desire!

  • Prep Time: 10
  • Cook Time: 12
  • Category: Breakfast, Lunch, Sides, Snack
  • Method: Air Fry
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 143
  • Sugar: 1.94g
  • Sodium: 168mg
  • Fat: 0.76g
  • Saturated Fat: 0
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 9.6g
  • Cholesterol: 2.5mg

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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

Posted on by Amy MS, RD, LDN

Mediterranean Panzanella Salad

Mediterranean Panzanella Salad
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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Fresh veggies, sourdough croutons, feta and vinaigrette, savory, sweet, and crunchy Mediterranean Panzanella Salad.

Ingredients

Units Scale

Salad

  • 1 pinch Pint Cherry Tomatoes, sliced in half lengthwise
  • 1 Large Cucumber, peeled, seeded & diced into 1– inch pieces
  • 1 Yellow Bell Pepper, seeded and diced into 1-inch pieces
  • 1 Orange Bell Pepper, seeded and diced into 1-inch pieces
  • 1/4 cup Kalamata Olives, sliced in half lengthwise
  • 1/4 cup Basil, juilenned
  • 1/4 cup Feta Cheese
  • 4 Slices Sourdough Bread, diced into 1-inch pieces
  • 1/2 cup Olive Oil

Vinaigrette

  • 1/2 tsp Dijon Mustard
  • 1 tsp Minced Garlic
  • 1 tsp Honey
  • 3 tbsp Red Wine Vinegar
  • 4 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

Make the Vinaigrette
  1. Combine all ingredients into a mason jar or small bowl. With the lid on, shake the mason jar to mix together, or whisk together in the bowl. Set aside.
Make the Salad
  1. Heat a large saute pan over medium heat. Add 4 tablespoons olive oil to pan. Add the bread cubes to the pan and cook until golden brown, tossing occasionally. Remove from heat and all to cool.
  2. In a large bowl, add the tomatoes, bell peppers, basil, feta, cucumber and olives. Next add the bread cubes to the veggies.
  3. Mix the vinaigrette one more time then pour half of the dressing over the salad. Stir the salad together with a large spoon.
  4. Taste the salad and add more of the vinaigrette if needed. Enjoy!

Notes

*Make this salad your own, add your favorite veggies, cheese and enjoy!

  • Prep Time: 15
  • Category: Salad, Sides, Lunch, Dinner, Mediterranean
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 302
  • Sugar: 2g
  • Sodium: 436mg
  • Fat: 25g
  • Carbohydrates: 17g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 4mg

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Pumpkin Chipotle Chili

Pumpkin Chipotle Chili

Posted on by Amy MS, RD, LDN

Pumpkin Chipotle Chili

Pumpkin Chipotle Chili
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Pumpkin Chipotle Chili

Pumpkin Chipotle Chili

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  • Author: Amy RD, LDN
  • Total Time: 6 hours 10 minutes
  • Yield: 8 servings 1x
  • Diet: Vegetarian
Print Recipe

Description

The perfect fall dinner! You won’t even miss the meat with this triple bean, pumpkin, chipotle chili. Pumpkin adds fiber, vitamin A and a delicious creaminess to this fall meal.

Ingredients

Units Scale
  • 1 Onion, diced
  • 1 tbsp Olive Oil
  • 1 Orange Bell Pepper, diced
  • 3 Garlic Cloves, minced
  • 2 cups Chicken Stock or Vegetable Stock
  • 1/4 cup Water
  • 15 oz Pinto Beans, Canned
  • 15 oz Kidney Beans, Canned
  • 15 oz Black Beans, Canned
  • 15 oz Canned Pumpkin Puree
  • 1 Chipotle in Adobo + 1 Tbsp Chipotle Sauce
  • 30 oz Petite Diced Tomatoes
  • 1 tbsp Chili powder
  • 1 tsp Smoked Paprika
  • 1 tsp Kosher Salt
  • 1/2 tsp Black Pepper
  • 2 tsp Cumin
  • 1 pinch Cinnamon

Instructions

  1. Heat a large skillet over medium high heat. Add 1 tbsp olive oil and the minced onions. Sautee onions for 8 minutes until soft. Then, add the diced bell pepper and sautee for another 3-4 minutes.
  2. Next, add the minced garlic and cook for 30 seconds until fragrant. Turn off the pan and remove from heat.
  3. In a large slow cooker, add the sauteed onion, bell pepper and garlic mixture.
  4. Next, add the remaining ingredients. Stir together with a wooden spoon or spatula.
  5. Cover and cook on low for 6-8 hours.
 
 

Notes

  1. If you like extra spice, add more chipotle peppers or adobo sauce!
  2. When it is time to serve, top with your favorite chili toppings! We like a dollop of Greek Yogurt, scallions, thinly sliced jalapenos or shredded cheddar cheese.
  • Prep Time: 10
  • Cook Time: 6 Hours
  • Category: Chili, Slow Cooker
  • Method: Slow Cooker
  • Cuisine: Slow Cooker

Nutrition

  • Serving Size: 1
  • Calories: 220
  • Sugar: 7
  • Sodium: 1175
  • Fat: 1
  • Saturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 41
  • Fiber: 14
  • Protein: 12
  • Cholesterol: 0

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Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

Pumpkin Scones
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Pumpkin Scones

Whole Grain Pumpkin Scones – One Bowl! With Optional Easy Icing

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  • Author: Amy MS, RD, LDN
  • Total Time: 25 minutes
  • Yield: 10 Scones 1x
  • Diet: Vegetarian
Print Recipe

Description

Better than bakery scones, these homemade pumpkin scones save on fat and calories but not on flavor.

Ingredients

Scale
For the Scones
  • 2 cups Whole Wheat Flour
  • 3/4 cup Oat Flour
  • 1 tbsp Baking Powder
  • 3/4 tsp Kosher Salt
  • 2 1/2 tsp Pumpkin Pie Spice
  • 5 tbsp Unsalted Butter
  • 2/3 cup Pumpkin Puree
  • 1/3 cup Maple Syrup
  • 1 Egg
  • 2 tsp Vanilla Extract
Simple Vanilla Icing
  • 1/2 cup Powdered Sugar
  • 1 tbsp Almond Milk (or soy for nut free)
  • 1/4 tsp Vanilla Extract

Instructions

  1. Preheat oven to 425°F and line sheet tray with Silpat or parchment paper. Set aside.
  2. In a large bowl, add the whole wheat flour, oat flour, baking powder, salt and pumpkin pie spice. Whisk together to combine.
  3. Next, cut the 5 tbsp of unsalted butter into small pieces. Then, add to the dry ingredients. Using a pastry cutter or a fork, blend the butter into the dry ingredients until the butter is incorporated and the size of peas.
  4. Add the wet ingredients to the bowl: canned pumpkin, maple syrup, egg, and vanilla extract. Stir into dry ingredients with a spatula until the dough just comes together.
  5. Place dough onto prepared sheet tray. Form into 9 inch round circle. Using a bench scraper or butter knife, score the dough in half then each half into 5 slices.
  6. Bake for 12-15 minutes until firm to the touch. While scones are baking, mix up the icing.
  7. In a small bowl, whisk icing ingredients together until smooth. Allow scones to cool for at least 5 minutes before topping with icing. Using a spoon, drizzle icing over the scones. Enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 15
  • Category: Breakfast, Snack, Dessert, Vegetarian
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 244
  • Sugar: 14g
  • Sodium: 301mg
  • Fat: 7g
  • Saturated Fat: 4g
  • Carbohydrates: 39g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 34mg

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Edamame with Everything Bagel Seasoning

Edamame with Everything Bagel Seasoning

Posted on by Amy MS, RD, LDN

Edamame with Everything Bagel Seasoning

Everything Bagel Edamame
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Everything Bagel Edamame

Edamame with Everything Bagel Seasoning

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  • Author: Amy RD, LDN
  • Total Time: 4 minutes
  • Yield: 1 Serving 1x
  • Diet: Vegan
Print Recipe

Description

Everything bagel edamame is a quick and protein packed savory snack.

Ingredients

Scale
  • 1/2 cup Frozen Edamame (in the pod)
  • 1 tbsp Water
  • 1 tsp Everything Bagel Seasoning

Instructions

  1. In a microwave safe bowl, add 1/2 cup frozen edamame and 1 tablespoon water. Microwave for 3 minutes to steam the edamame and it has cooked through.
  2. Using pot holders, carefully remove from the microwave and drain off any extra water. Sprinkle 1 teaspoon everything bagel seasoning over top and stir together with a spoon so that the seasoning gets onto all the edamame.
  3. Serve hot and enjoy!
 
  • Prep Time: 1
  • Cook Time: 3
  • Category: Appetizers, Gluten-Free, Lunch, Mediterranean, Sides, Snack, Vegan, Vegetarian
  • Method: Microwave

Nutrition

  • Serving Size: 1
  • Calories: 120
  • Sugar: 1g
  • Sodium: 350mg
  • Fat: 3g
  • Saturated Fat: 1g
  • Carbohydrates: 9g
  • Fiber: 4g
  • Protein: 8g
  • Cholesterol: 0mg

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Fingerling Potato Nachos with Tomatillo Salsa

Fingerling Potato Nachos with Tomatillo Salsa

Posted on by Amy MS, RD, LDN

Fingerling Potato Nachos with Tomatillo Salsa

Nachos Tomatillo Salsa
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Nachos Tomatillo Salsa

Fingerling Potato Nachos with Tomatillo Salsa

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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

Packed with flavor and nutrients, this spin on nachos uses rainbow fingerling potatoes as the base and then is topped with cheddar cheese and fresh and zesty tomatillo salsa.

Ingredients

Units Scale

Tomatillo Salsa

  • 2 Garlic Cloves
  • 1/2 Yellow onion
  • 1 Jalapeno, seeds removed
  • 7 Tomatillos, husks removed
  • 1 tbsp Fresh Lime Juice
  • 1/4 tsp Ground Black Pepper
  • 1/4 tsp Ground Cumin
  • 1/4 tsp Kosher Salt

Fingerling Potato Nachos

  • 3 lbs Fingerling Potatoes
  • 1 tbsp Olive Oil
  • 1 tsp Kosher Salt
  • 1 tsp Ground Cumin
  • 1/2 tsp Chili Powder
  • 1/2 cup Cheddar Cheese, Shredded

Instructions

Tomatillo Salsa

  1. In the bowl of a food processor add the garlic, onion and Jalapeno. Process for 15-20 seconds until the vegetables are broken into fine pieces.
  2. Next, dice the tomatillos, removing the small core, and add to food processor.
  3. Then add the remaining ingredients to food processor. Pulse until salsa is mixed together but not pureed.
  4. Taste and adjust seasonings to your liking!
 
Fingerling Potato Nachos
  1. Preheat oven to 400° F. Get out a large sheet tray and set aside.
  2. Using a mandoline, slice the potatoes into 1/4 inch fry shape. Alternatively, you can slice with a knife by hand.
  3. Place slice potatoes into a large bowl filled with warm water. Stir the potatoes around to help release their starch then drain into a colander. This step helps to create the crispiest potatoes!
  4. Pour the drained potatoes onto your sheet tray. Top with olive oil, salt, cumin and chili powder and mix together with clean hands. Place into the oven and roast for 30 minutes, stirring halfway.
  5. Once the potatoes have fully cooked and crisped, top with 1/4 cup of cheddar cheese. Place back into the oven for 3-4 minutes to melt the cheese.
  6. Top the nachos with tomatillo salsa, enjoy!
 
  • Prep Time: 10
  • Cook Time: 45
  • Category: Appetizer, Black Forest Farmer’s Market, Gluten-Free, Sides, Snack, Vegetarian
  • Method: Roast
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 183
  • Sugar: 2g
  • Sodium: 325mg
  • Fat: 3g
  • Saturated Fat: 1g
  • Unsaturated Fat: 2g
  • Carbohydrates: 33g
  • Fiber: 3g
  • Protein: 5g
  • Cholesterol: 3mg

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Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip Muffins

Posted on by Amy MS, RD, LDN
Pumpkin chocolate chip muffins
Pumpkin chocolate chip muffins
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Pumpkin chocolate chip muffins

Pumpkin Chocolate Chip Muffins

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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 12 Muffins 1x
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Description

These muffins are full of fall flavors, packed with fiber and made extra special with chocolate chips

Ingredients

Units Scale
  • 1/2 cup Oat Flour
  • 1/2 cup Wheat Flour
  • 1/2 cup All Purpose Flour
  • 1/4 cup Ground Flaxseed
  • 2 tsp Pumpkin Pie Spice
  • 1 tsp Baking Soda
  • 1/2 tsp Kosher Salt
  • 3/4 cup Pumpkin Puree
  • 1/2 cup Honey
  • 1/4 cup Olive Oil
  • 1/4 cup Almond Milk
  • 1 Egg
  • 1/2 tbsp Vanilla Extract
  • 1/2 cup Chocolate Chips

Instructions

  1. Preheat oven to 350° F. Line a muffin tray with paper liners or spray with nonstick spray.
  2. In a large bowl add the flours, flaxseed, baking soda, pumpkin pie spice and salt and whisk together. Set aside.
  3. In a medium bowl whisk together the pumpkin puree, olive oil, honey, egg, milk, and vanilla.
  4. Slowly add the dry ingredients to the wet ingredients.
  5. Set 2 tbsp of chocolate chips aside. Add the rest of the chocolate chips to the batter, mixing with a spatula, Be sure not to over mix! (This produces tough muffins.)
  6. Spoon the batter evenly into 12 muffin cups then sprinkle the remaining 2 tbsp chocolate chips over top of each muffin batter.
  7. Place muffin tray into the oven and bake for 20-25 minutes until the tops are golden brown and a toothpick inserted in the center of a muffin comes out clean.
  8. Allow muffins to cool on a wire rack for 10 minutes.

 

  • Prep Time: 10
  • Cook Time: 20
  • Category: Snack, Breakfast, Dessert
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 211
  • Sugar: 18g
  • Sodium: 196mg
  • Fat: 9g
  • Saturated Fat: 3g
  • Carbohydrates: 31g
  • Fiber: 3g
  • Protein: 3g
  • Cholesterol: 16mg

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Homemade Pumpkin Pie Spice

Homemade Pumpkin Pie Spice

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Homemade Pumpkin Pie Spice

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Homemade Pumpkin Pie Spice

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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
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Description

Homemade pumpkin pie spice mix, perfect for fall baking!

Ingredients

Scale
  • 3 tbsp Ground Cinnamon
  • 2 tsp Ground Ginger
  • 2 tsp Ground Nutmeg
  • 1 1/2 tsp Ground Cloves
  • 1 1/2 tsp Ground Allspice
  • 1/2 tsp Ground Cardamom

Instructions

  1. Add all spices to a bowl and mix together with a whisk or fork.
  2. Store in an airtight container until ready to use!
 

Equipment

  • Prep Time: 5
  • Category: Spice
  • Method: No Cook

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Fall Flavors Farro Grain Salad

Fall Flavors Farro Grain Salad

Posted on by Amy MS, RD, LDN
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Fall Farro Grain Salad

Fall Flavors Farro Grain Salad

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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Diet: Vegetarian
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Description

This hearty grain salad is full of fall flavors and packed with nutrients.

Ingredients

Units Scale

Salad:

  • 1 cup Farro
  • 1/4 cup Dried Cranberries
  • 1/4 cup Raw Pecans, chopped
  • 1/2 Granny Smith Apple, diced
  • 1/2 cup Raw Baby Spinach
  • 1/4 cup Goat Cheese or Feta (Optional)

Vinaigrette:

  • 1/4 cup Olive Oil
  • 1 tsp Lemon Zest
  • 2 Tbsp Lemon Juice
  • 1 Tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • 1/8 tsp Ground Black Pepper

Instructions

  1. Cook the farro according to the package directions.
  2. While the farro cooks, prep the rest of the salad
  3. In a small bowl, whisk together the vinaigrette ingredients, set aside.
  4. Once the farro is finished cooking, drain off any excess liquid and place farro into a large bowl.
  5. Pour the vinaigrette over top the farro and stir with a wooden spoon or spatula.
  6. Add the dice apple, dried cranberries, pecans, spinach and cheese (if using) to the farro. Stir with spatula to combine.
  7. Cover the salad and refrigerate for at least 1 hour before serving.
  • Prep Time: 5
  • Cook Time: 25
  • Category: Lunch, Salad

Nutrition

  • Calories: 209
  • Sugar: 6
  • Sodium: 10
  • Fat: 4
  • Saturated Fat: 0
  • Carbohydrates: 32
  • Fiber: 5
  • Protein: 5
  • Cholesterol: 0

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Pumpkin Pie Energy Bites

Pumpkin Pie Energy Bites

Posted on by Amy MS, RD, LDN
Pumpkin Energy Bites
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Pumpkin Energy Bites

Pumpkin Pie Energy Bites

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 18 1x
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Description

Energy bites perfect for fall! These bite size treats are a great pre or post workout snack, or anytime treat!

Ingredients

Units Scale
  • 1 cup Oats
  • 1/2 cup Oat Flour
  • 1/4 cup Ground Flaxseed
  • 1 Scoop Vanilla Protein Powder
  • 2 tsp Pumpkin Pie Spice
  • 1/4 cup Almond Butter
  • 1/4 cup Pumpkin Puree
  • 1/3 cup Maple Syrup
  • 1/4 cup Mini Chocolate Chips

Instructions

  1. Add the oats, oat flour, flaxseed, protein powder and pumpkin pie spice to a bowl and mix together with a spatula.
  2. Next, add the almond butter, pumpkin, maple syrup. Using your spatula, mix together until all ingredients are incorporated.
  3. Add the mini chocolate chips and mix thoroughly.
  4. Using a 1 1/2 inch scoop, scoop the mixture into balls and gently roll in your hands to form their shape.
  5. The recipe will yield 16-18 bites.

Notes

Store in a sealed container in the refrigerator!

  • Prep Time: 10
  • Category: Snack
  • Method: No Cook

Nutrition

  • Serving Size: 1
  • Calories: 94
  • Sugar: 6
  • Sodium: 14
  • Fat: 4
  • Saturated Fat: 1
  • Carbohydrates: 13
  • Fiber: 2
  • Protein: 3
  • Cholesterol: 2

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Savory Pumpkin & Lentil Quesadillas

Savory Pumpkin & Lentil Quesadillas

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Savory Pumpkin & Lentil Quesadillas

Lentil Pumpkin Quesadillas
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Lentil Pumpkin Quesadillas

Savory Pumpkin & Lentil Quesadillas

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  • Author: Sam PharmD
  • Total Time: 15 minutes
  • Yield: 1 1x
  • Diet: Vegetarian
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Description

Flavorful, filling & fast! These savory pumpkin and lentil quesadillas are the perfect lunch, dinner or appetizer. Plus they are great for using up that little bit of leftover pumpkin!

Ingredients

Scale
  • 1/2 cup Canned Lentils (drained and rinsed)
  • 1/4 cup Pumpkin Puree
  • 1/4 cup Baby Spinach
  • 1/4 cup Bell Pepper, Diced
  • 1/4 cup Reduced Fat Mexican Shredded Cheese
  • 1/8 tsp Ground Cumin
  • 1/8 tsp Onion Powder
  • 1/8 tsp Garlic Powder
  • 1/8 tsp Paprika
  • Chili Powder
  • 2 Whole Wheat Tortillas
  • 1 tsp Olive Oil

Instructions

  1. Heat a skillet or cast iron pan to medium heat. Add 1 tsp olive oil, then add bell pepper and cook until tender.
  2. Next to the skillet add the lentils, pumpkin, spinach and spices. Cook until spinach slightly wilts.
  3. Heat a separate pan to medium heat. Place one tortilla down into skillet, add half the cheese, top with the lentil pumpkin filling then add remaining cheese to top of filling. Place second tortilla over top to make your quesadilla. Cook for 2-3 minutes then flip and cook another 2-3 minutes until the cheese has melted.
  4. Serve with Greek yogurt, salsa and hot sauce (if you like spicy!)
 

Equipment

  • Prep Time: 10
  • Cook Time: 5
  • Category: Appetizers, Lunch, Dinner, Vegetarian
  • Method: Skillet
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 376
  • Sugar: 7g
  • Sodium: 456mg
  • Fat: 12g
  • Saturated Fat: 3g
  • Carbohydrates: 50g
  • Fiber: 12g
  • Protein: 19g
  • Cholesterol: 17mg

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Triple Berry Dutch Baby

Triple Berry Dutch Baby

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Triple Berry Dutch Baby

Triple Berry Dutch Baby
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Triple Berry Dutch Baby

Triple Berry Dutch Baby

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  • Author: Amy RD, LDN
  • Total Time: 23 minutes
  • Yield: 6 1x
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Description

This Triple Berry Dutch Baby is packed with antioxidants and is a show-stopper breakfast, perfect for weekend mornings.

Ingredients

Units Scale
  • 3 Eggs
  • 1/3 cup Sugar
  • 1/2 tsp Lemon Zest
  • Pinch Salt
  • 2/3 cup Unsweetened Almond Milk
  • 1/3 cup All Purpose Flour
  • 1/3 cup Whole Wheat Flour
  • 3 tbsp Unsalted Butter
  • 1 1/2 cups Mix Berries (Blueberries, Blackberries, Raspberries)

Instructions

  1. Preheat your oven to 425° F
  2. Heat a 9-inch cast iron pan over medium low heat. Add the butter and cook until melted. Then turn off heat to pan.
  3. In a medium sized bowl, add the eggs and whisk so the eggs are fully broken down. The sugar, lemon zest and salt. Whisk vigorously until mixture becomes slightly foamy on top.
  4. Next, add the almond milk to the bowl and whisk.
  5. Add the flours and whisk again to combine batter.
  6. Pour the mixture into your pan with melted butter. Top with mixed berries, spread them out so that each bite will get berries!
  7. Place into the oven and bake for 18-22 minutes until nicely golden brown.
  8. Sprinkle powdered sugar over top, slice and enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 18
  • Category: Breakfast
  • Method: Bake
  • Cuisine: German

Nutrition

  • Serving Size: 1/6
  • Calories: 197
  • Sugar: 13
  • Sodium: 80
  • Fat: 9
  • Saturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 25
  • Fiber: 3
  • Protein: 5
  • Cholesterol: 108

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Sunrise Banana Pancakes

Sunrise Banana Pancakes

Posted on by Amy MS, RD, LDN

Sunrise Banana Pancakes

Sunrise Banana Pancakes
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Sunrise Banana Pancakes

Sunrise Banana Pancakes

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 12 Servings 1x
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Description

Sunrise Banana Pancakes are the perfect healthy weekend breakfast! Filled with fiber and potassium, plus the anti-inflammatory benefits of turmeric, top with a little maple syrup and enjoy!

Ingredients

Scale
  • 2 Ripe Bananas
  • 2 Eggs
  • 1 cup Almond Milk
  • 2 cups Oat Flour
  • 3 tsp Baking Powder
  • 1 tsp Ground Cinnamon
  • 1/2 tsp Ground Turmeric
  • 1/4 tsp Salt
  • 1 tsp Vanilla Extract
  • 1 tbsp Maple Syrup

Instructions

  1. Add all ingredients into a blender and blend until smooth.
  2. Allow the batter to sit for 5 minutes while you heat up your pan or griddle. (Oats absorb moisture!)
  3. Preheat a griddle to 325° F or a skillet to medium heat. Spray your pan with nonstick spray, or alternatively add 1 tbsp butter or oil to pan.
  4. Pour 1/4 cup of batter onto griddle or pan, then, leaving about 1-inch between, make additional pancakes to fit within your pan.
  5. Allow pancakes to cook 1-2 minutes until the bubbles that have formed on top begin to burst. Then flip and allow to cook an additional 1 to 2 minutes.
  6. Remove pancakes from pan and serve immediately. Or, place on a sheet tray and keep warm in a 180° F oven until you are ready to serve. Enjoy!
 
  • Prep Time: 5
  • Cook Time: 15
  • Category: Breakfast, Snack, Anti-Inflammatory
  • Method: Griddle
  • Cuisine: American, Mediterranean

Nutrition

  • Serving Size: 2
  • Calories: 220
  • Sugar: 8g
  • Sodium: 6mg
  • Fat: 6g
  • Saturated Fat: 2g
  • Carbohydrates: 36g
  • Fiber: 4g
  • Protein: 8g
  • Cholesterol: 62mg

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Simple Sauteed Bok Choy

Simple Sauteed Bok Choy

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Simple Sauteed Bok Choy

Sauteed Bok Choy
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Sauteed Bok Choy

Simple Sauteed Bok Choy

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Simple sauteed Bok Choy is a fast and flavorful side dish for any dinner!

Ingredients

Scale
  • 2 lbs Bok Choy (One Large Bunch or Two Medium Bunches)
  • 1 tsp Sesame Oil
  • 1 Garlic Clove, minced
  • 2 tbsp Soy Sauce

Instructions

  1. Trim the root end off of your bok choy and discard. Then fan the leaves open, rinse off any dirt and shake off excess water.
  2. Place the rinsed bok choy onto a cutting board. Line the bok choy up horizontally and with a sharp knife, starting with the white part and moving to the leafy green, chop into roughly 1-inch pieces.
  3. Heat a medium sized skillet, wok or cast iron pan over medium-high heat. Add the sesame oil and allow to heat up for 30 seconds.
  4. When the oil is heated, add the white parts of the bok choy only! (This is key so that the greens do not wilt while the white part cooks!) Allow to cook for 1 minute.
  5. Next, add the rest of the boy choy, (the greens!) and cook for another 2 minutes. Then turn the heat down to medium low and add the garlic and soy sauce. Cook for an additional minute until the garlic just softens. Serve immediately.

Equipment

  • Prep Time: 5
  • Cook Time: 5
  • Category: Sides
  • Method: Sautee
  • Cuisine: Asian

Nutrition

  • Serving Size: 1
  • Calories: 41
  • Sugar: 3g
  • Sodium: 175mg
  • Fat: 2g
  • Saturated Fat: 0g
  • Carbohydrates: 5g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0g

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Parmesan Crisps

Parmesan Crisps

Posted on by Amy MS, RD, LDN
Parmesan Crisps
Parmesan Crisps
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Parmesan Crisps

Parmesan Crisps

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  • Author: Amy RD, LDN
  • Total Time: 12 minutes
  • Yield: 6 1x
  • Diet: Gluten Free
Print Recipe

Description

Parmesan Crisps are an easy, gluten-free and low carb snack!

Ingredients

Scale
  • 3/4 cup Parmesan, Grated on Large Box Grater

Instructions

  1. Preheat oven to 400°F.
  2. Line a sheet tray with parchment paper or a silapt.
  3. Bake for 5-7 minutes until the cheese is bubbly and just starts to brown.
  4. Allow to cool on the tray for 5 minutes. Then remove using a thin spatula and place on a paper towel lined plate to absorb any excess moisture or grease.Enjoy!

 

  • Prep Time: 5
  • Cook Time: 7
  • Category: Snack, Side, Gluten-Free
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 53
  • Sugar: 0
  • Sodium: 219
  • Fat: 4
  • Saturated Fat: 2
  • Carbohydrates: 2
  • Fiber: 0
  • Protein: 4
  • Cholesterol: 11

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Fall Flavors Salad with Spinach, Sweet Potato & Pomegranate

Fall Flavors Salad with Spinach, Sweet Potato & Pomegranate

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Fall Flavors Salad with Spinach, Sweet Potato & Pomegranate

Spinach Sweet Potato Pomegranate Salad
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Spinach Sweet Potato Pomegranate Salad

Fall Flavors Salad with Spinach, Sweet Potato & Pomegranate

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  • Author: Amy RD, LDN
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Diet: Vegetarian
Print Recipe

Description

This salad hits all the notes, sweet and savory, tart and crunchy and is the perfect fall side dish!

Ingredients

Units Scale

Salad:

  • 1 Sweet Potato
  • 4 cups Baby Spinach
  • 1/4 cup Pecans, Chopped
  • 1/4 cup Pomegranate Arils
  • 1/8 cup Parmesan Shavings
  • 1 tbsp Olive Oil
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper
Dressing:
 
  • 1/4 cup Balsamic Vinegar
  • 1/4 cup Olive Oil
  • 1/2 tsp Dijon Mustard
  • 1 tbsp Honey
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Start by roasting your sweet potato. Preheat oven to 400° F, get a large sheet tray out and set aside. Peel and dice the sweet potato into 1-inch dice.
  2. Place the diced sweet potato onto your sheet tray and top with 1 tbsp olive oil, kosher salt and pepper. Place into the oven and roast for 25-30 minutes until just starting to brown and crisp, stirring halfway. Allow the sweet potato to cool for at least 10 minutes before adding to the salad. (If it is hot it will wilt the spinach!)
  3. While the sweet potato roasts, prepare the rest of the salad. Place the baby spinach into a large bowl. Add the pomegranate arils and pecans and using two spoons, toss together.
  4. Next, mix up the dressing. Add all the ingredients into a mason jar, pop a lid on and give it a shake. Or, add the ingredients to a small bowl and whisk together. Set aside.
  5. After the sweet potato has cooled, add to the salad mixture.
  6. Next, pour over 3/4 of the dressing and toss the salad together. Taste for seasoning and add more dressing if you’d like.
  7. Lastly, using a peeler, shave thin pieces of Parmesan cheese to top the salad. Enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 30
  • Category: Dinner, Salad, Gluten-Free, Holiday, Mediterranean, Sides, Vegetarian
  • Method: Roast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 170
  • Sugar: 7
  • Sodium: 304
  • Fat: 14
  • Saturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 11
  • Fiber: 2
  • Protein: 1
  • Cholesterol: 1

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Spinach Pesto

Spinach Pesto

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Spinach Pesto

Spinach Pesto
Spinach Pesto
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Spinach Pesto

Spinach Pesto

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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 8 Servings 1x
Print Recipe

Description

Spinach pesto is the ultimate condiment, use it to top pasta, sandwiches, chicken, fish and grain salads.

Ingredients

Scale
  • 6 cups Spinach
  • 2 Garlic Cloves
  • 2/3 cup Almonds or Walnuts (or pine nuts if you’re feelin’ fancy!)
  • 1/4 cup Grated Parmesan Cheese
  • 3/4 tsp Salt
  • 1/4 tsp pepper
  • 2 tbsp Balsamic Vinegar
  • 1/2 cup Olive Oil

Instructions

  1. In the bowl of a food processor, add the spinach and garlic cloves. Process until the spinach and garlic are broken down into small pieces.
  2. Add the Parmesan cheese, nuts, salt and pepper. Pulse again until combined but not totally smooth.
  3. Add the balsamic vinegar and pulse again.
  4. Next turn on the food processor and slowly pour in the olive oil through the feed tube.
  5. Taste your pesto and adjust any seasonings as needed.
  6. Serve over roasted vegetables, fish, chicken, on sandwiches or salads its delicious!
 

Equipment

Notes

For nut allergies, you can omit the nuts completely or substitute sunflower seeds for the almonds.

  • Prep Time: 5
  • Category: Sauces, Condiment
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/8
  • Calories: 167
  • Sugar: 1g
  • Sodium: 234mg
  • Fat: 16g
  • Saturated Fat: 2g
  • Unsaturated Fat: 13g
  • Carbohydrates: 4g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 2mg

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Butternut Squash Mac and Cheese

Butternut Squash Mac and Cheese

Posted on by Amy MS, RD, LDN

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Butternut Squash Mac and Cheese

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Butternut Squash Mac and Cheese

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  • Author: Amy RD, LDN
  • Total Time: 50 minutes
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Description

Creamy, cheesy, and absolutely delicious! Butternut Squash Mac and Cheese is packed with flavor, fiber and nutrients. It is the perfect dish for your holiday meals.

Ingredients

Units Scale
  • 1 Butternut Squash
  • 3 Garlic Cloves
  • 2 tsp Kosher Salt
  • 1 1/2 tsp Ground Black Pepper
  • 1 tbsp Olive Oil
  • 1 cup Vegetable Stock
  • 4 oz Gruyere Cheese, Shredded
  • 8 oz Sharp Cheddar Cheese, Shredded
  • 16 oz Cavatappi Pasta

Breadcrumb Topping:

  • 1/2 cup Whole Wheat Panko Breadcrumbs
  • 1 tbsp Chopped Herbs (Such as Thyme, Sage)
  • 1 tbsp Olive Oil

Instructions

  1. Preheat oven to 400° F. Line a large sheet tray with foil, set aside.
  2. Using a sharp knife, slice the butternut squash in half lengthwise. Be careful as the squash’s skin is quite tough! Using a spoon, scoop out the seeds and bit of flesh from the squash.
  3. Spread 1 tablespoon olive oil over the squash halves. Place garlic cloves into each squash half. Add 1 tsp kosher salt and 1/2 tsp ground black pepper. Place sheet tray into the preheated oven and roast for 40-60 minutes, depending on the size of your butternut squash. You will know the squash is done when you can press it with a fork and it is soft.
  4. While the squash is roasting, cook your pasta. Fill a large pot with water and bring to a boil. Add 2 tsp salt to your water. Add your pasta and cook 1 minute under the recommended time. You want your pasta to be “al dente” and have a little bite to it. Drain the pasta and set the pot aside to use again.
  5. Let the squash cool for at least 10 minutes. After 10 minutes scoop the flesh of the butternut squash out and place into the bowl of a food processor. Be sure to scoop all the flesh and the garlic!
  6. Add 1 cup of stock to the food processor. Process the mixture until it is smooth and creamy.
  7. Place the pot you used for the pasta onto the stove and heat to low. Using a spatula spoon the butternut squash mixture into the pot. Add both the shredded gruyere and cheddar cheeses. Stir the cheeses into the butternut squash mixture until they are melted. At this point check your mixture for seasoning. Add additional salt and pepper to taste.
  8. Add the cooked pasta to your squash and cheese mixture. Mix thoroughly.
  9. Place pasta mixture into a 9×13 dish that has been coated with cooking spray.
  10. Sprinkle 1/2 cup panko breadcrumbs over top of mac and cheese. Then top with herbs and drizzle 1 tbsp olive oil over top.
  11. Bake for 25-30 minutes or until bubbly and golden brown on top. Allow to cool for 5 minutes, enjoy!
 

Equipment

  • Prep Time: 20
  • Cook Time: 30
  • Category: Comfort Food
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/8
  • Calories: 395
  • Sugar: 3
  • Sodium: 851
  • Fat: 15
  • Saturated Fat: 8
  • Unsaturated Fat: 7
  • Trans Fat: 0
  • Carbohydrates: 48
  • Fiber: 3
  • Protein: 19
  • Cholesterol: 46

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Roasted Tomato and Red Pepper Soup

Roasted Tomato and Red Pepper Soup

Posted on by Amy MS, RD, LDN

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Roasted Tomato and Red Pepper Soup

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Roasted Tomato and Red Pepper Soup

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  • Author: Amy RD, LDN
  • Total Time: 1 hour 20 minutes
  • Yield: 6 Servings 1x
  • Diet: Vegetarian
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Description

Healthy, flavorful and comforting, this is the BEST tomato soup recipe out there!

Ingredients

Scale
  • 10 Roma Tomatoes, halved and seeded
  • 2 Red Bell Peppers, quartered and seeded
  • 1 Onion
  • 8 Cloves Garlic
  • 2 Carrots, peeled and sliced into 2 inch pieces
  • 4 tbsp Olive Oil, divided
  • 2 tbsp Balsamic Vinegar
  • 6 oz Tomato Paste
  • 1/4 cup Basil Leaves, julienned
  • 6 cups Vegetable Stock
  • 2 tsp Kosher Salt
  • 1 tsp Black Pepper

Instructions

  1. Preheat oven to 400° F degrees. Prep vegetables as listed above.
  2. On a sheet tray toss together tomatoes, red pepper, onion, garlic, 2 tablespoons olive oil, balsamic and salt and pepper. Arrange tomatoes and peppers skin side up. Roast for 45-50 minutes until lightly charred.
  3. In a large pot, warm the remaining 2 tablespoons olive oil, stir in the tomato paste and mix well. Add the roasted vegetables including juices and stir to combine with tomato paste. Stir in the stock, cover and bring to a boil. Reduce heat to low and simmer for 20 minutes.
  4. Transfer soup to a blender in batches so that soup fills blender only halfway. Place kitchen towel over blender lid and puree soup to desired consistency. Blend remaining soup and return to soup pot.
  5. Heat the pureed soup to warm through. Ladle soup into bowls, top with basil and enjoy.
 

Equipment

  • Prep Time: 20
  • Cook Time: 60
  • Category: Dinner, Soup, Mediterranean
  • Method: Roast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 143
  • Sugar: 17g
  • Sodium: 718mg
  • Fat: 3g
  • Carbohydrates: 28g
  • Fiber: 8g
  • Protein: 5g
  • Cholesterol: 0mg

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Cozy Fall Harvest Soup

Cozy Fall Harvest Soup

Posted on by Amy MS, RD, LDN

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Cozy Fall Harvest Soup with Roast Squash, Apples & Jalapeño

Cozy Fall Harvest Soup
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Cozy Fall Harvest Soup

Cozy Fall Harvest Soup with Roast Squash, Apples & Jalapeño

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  • Author: Amy RD, LDN
  • Total Time: 1 hour 20 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

Sweet and savory fall flavors with a kick of heat. Cozy up this fall with a soothing bowl of Harvest Soup. Roasted squash and apples along with a jalapeno for surprising heat make this the perfect fall soup!

Ingredients

Scale
  • 2 Large Apples
  • 2 Yellow Onions
  • 6 Cloves of Garlic
  • 3 lbs Squash (Buttercup, Carnival, whatever you like!)
  • 2 tbsp Olive Oil
  • 2 tsp Kosher Salt
  • 1 tsp Ground Black Pepper
  • 4 cups Vegetable Stock
  • 1 Jalapeno
  • 1 tsp Apple Cider Vinegar

Instructions

  1. Preheat oven to 400°F. Get out two sheet trays and set aside.
  2. Prep the veggies. Peel and chop onion, garlic cloves, apple and squash into large chunks
  3. Place vegetables evenly on both sheets and drizzle each with 1 tbsp olive oil.
  4. Season with salt and pepper and toss gently with your hands. Add the whole jalapeno to one of the sheets. Roast for 50 minutes to 1 hour until the squash is fork tender. Remove from the oven and allow to cool.
  5. Once the vegetables are cool enough to handle, remove the skins from the apples, jalapenos, and squash and de-seed the jalapenos.
  6. In a large soup pot, add roasted vegetables and vegetable stock. Let simmer for 20 minutes.
  7. Turn off the heat, and puree the soup a blender in batches until smooth – be sure not to overfill your blender!
  8. Place pureed soup back into pot over stove, stir in the apple cider vinegar and warm through. Serve with toasted sourdough bread, croutons or gluten-free bread.
 

Equipment

  • Prep Time: 10
  • Cook Time: 70
  • Category: Black Forest Farmer’s Market, Dinner, Gluten-Free, Mediterranean, Vegan, Vegetarian
  • Method: Roast
  • Cuisine: Soup

Nutrition

  • Serving Size: 1
  • Calories: 153
  • Sugar: 14g
  • Sodium: 498mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Carbohydrates: 28g
  • Fiber: 7g
  • Protein: 2g
  • Cholesterol: 0mg

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Sauteed Green Beans with Dried Cranberries and Almonds

Sauteed Green Beans with Dried Cranberries and Almonds

Posted on by Amy MS, RD, LDN

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Sauteed Green Beans with Dried Cranberries and Almonds

Green Beans with Cranberries and Almonds
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Green Beans with Cranberries and Almonds

Sauteed Green Beans with Dried Cranberries and Almonds

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Diet: Vegan
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Description

This simple and delicious veggie side dish will make a great addition to any family feast.

Ingredients

Units Scale
  • 12 oz Fresh Green Beans
  • 1 tbsp Olive Oil
  • 1/4 cup Dried Cranberries
  • 2 tbsp Slivered Almonds
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Rinse and trim your green beans. Line up several green beans and trim off about 1/4 inch on each end.
  2. Heat a saute pan or cast iron pan over medium heat. Add olive oil to pan.
  3. Add the green beans to your warmed pan. Season with salt and pepper. Cook stirring occasionally, for 7-10 minutes, depending on how soft you like your green beans. (Tip: Put a lid over your pan to cook the beans quicker!)
  4. In the last 2 minutes of cooking, add the dried cranberries and almonds. Continue to stir to warm the cranberries and almonds. Taste your green beans and adjust seasoning as needed.
  5. Serve hot or warm, enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 10
  • Category: Gluten-Free, Sides, Holiday, Vegan, Vegetarian
  • Method: Sautee
  • Cuisine: French

Nutrition

  • Serving Size: 1
  • Calories: 82
  • Sugar: 10
  • Sodium: 249
  • Fat: 2
  • Saturated Fat: 0
  • Carbohydrates: 15
  • Fiber: 3
  • Protein: 2
  • Cholesterol: 0

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Anti-Inflammatory Foods to Fight Chronic Diseases

Posted on by Amy MS, RD, LDN

References:

Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: Anti-inflammatory Effects in Humans. Journal of Agricultural and Food Chemistry, 62(18), 3886–3903. https://doi.org/10.1021/jf4044056

Juárez-Chairez, M. F., Meza-Márquez, O. G., Márquez-Flores, Y. K., & Jiménez-Martínez, C. (2022). Potential anti-inflammatory effects of legumes: A review. British Journal of Nutrition, 128(11), 2158–2169. https://doi.org/10.1017/S0007114522000137

Land Lail, H., Feresin, R. G., Hicks, D., Stone, B., Price, E., & Wanders, D. (2021). Berries as a Treatment for Obesity-Induced Inflammation: Evidence from Preclinical Models. Nutrients, 13(2), 334. https://doi.org/10.3390/nu13020334

Parkinson, L., & Keast, R. (2014). Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease. International Journal of Molecular Sciences, 15(7), 12323–12334. https://doi.org/10.3390/ijms150712323

Peng, Y., Ao, M., Dong, B., Jiang, Y., Yu, L., Chen, Z., Hu, C., & Xu, R. (2021). Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Design, Development and Therapy, Volume 15, 4503–4525. https://doi.org/10.2147/DDDT.S327378

Rajaram, S., Damasceno, N. R. T., Braga, R. A. M., Martinez, R., Kris-Etherton, P., & Sala-Vila, A. (2023). Effect of Nuts on Markers of Inflammation and Oxidative Stress: A Narrative Review. Nutrients, 15(5), 1099. https://doi.org/10.3390/nu15051099

Schultz, H., Ying, G.-S., Dunaief, J. L., & Dunaief, D. M. (2021). Rising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable–Rich, Low Inflammatory Foods Everyday (LIFE) Diet. American Journal of Lifestyle Medicine, 15(6), 634–643. https://doi.org/10.1177/1559827619894954

Shin, J.-H., Ryu, J. H., Kang, M. J., Hwang, C. R., Han, J., & Kang, D. (2013). Short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts on the LPS-induced production of NO and pro-inflammatory cytokines by downregulating allicin activity in RAW 264.7 macrophages. Food and Chemical Toxicology, 58, 545–551. https://doi.org/10.1016/j.fct.2013.04.002

Simopoulos, A. P. (2002). Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248

Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922

Yu, Z., Malik, V. S., Keum, N., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., Fuchs, C. S., & Bao, Y. (2016). Associations between nut consumption and inflammatory biomarkers,. The American Journal of Clinical Nutrition, 104(3), 722–728. https://doi.org/10.3945/ajcn.116.134205