Month: March 2024

Black Bean & Sweet Potato Enchiladas

Black Bean & Sweet Potato Enchiladas

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 & Sweet Potato Enchiladas

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Black Bean & Sweet Potato Enchiladas

Black Bean & Sweet Potato Enchiladas

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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 12 Enchiladas 1x
  • Diet: Vegetarian
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Description

These enchiladas are sure to be your next weeknight favorite dinner! Black Bean & Roasted Sweet Potato Enchiladas are packed with flavor and fiber in each bite.

Ingredients

Units Scale

Roasted Sweet Potatoes:

  • 1 Large Sweet Potato, peeled and small diced to 1/2″ inch
  • 2 tsp Olive Oil
  • 1/4 tsp Ground Cumin
  • 1/4 tsp Chili Powder
  • 1/4 tsp Smoked Paprika

Enchiladas:

  • 2 cans, 15 oz Black Beans, drained and rinsed
  • 1 Red Bell Pepper, diced
  • 2 Scallions, diced
  • 1 cup Cheddar Cheese, Grated
  • 1 tsp Chili Powder
  • 1/2 tsp Ground Cumin
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Kosher Salt
  • 10–12 Flour Tortillas, about 8-inches in diameter

Instructions

Roasted Sweet Potatoes:

  1. Preheat your oven to 400° F. Get out a large sheet tray and set aside.
  2. Place your diced sweet potato on the sheet tray, then add spices and mix together with clean hands or a spatula.
  3. Pop the sweet potato sheet tray into the oven and roast for 20-25 minutes until nicely browned, stirring halfway.

Enchiladas:

  1. Prepare a 9×13 baking dish by coating it in nonstick spray. Set aside.
  2. While the sweet potato roasts, mix up the enchilada filling. Into a large bowl add all the filling ingredients, black beans, bell pepper, scallions, grated cheese, chili powder, cumin, paprika, onion powder, garlic powder and salt. Give the mixture a stir with a spoon or spatula.
  3. After the sweet potato has roasted and cooled slightly, add to the black bean mixture and give the filling mixture one more mix with your spoon.
  4. Next roll up the enchiladas. Place one tortilla on your work surface, add 1/2 cup of enchilada filling to one end of the tortilla, then carefully, lift up the end of the tortilla to fold it over the filling and then roll it up and place into your baking dish. Continue with the remaining filling and tortillas.
  5. Turn your oven down to 350 F and bake the enchiladas for 25-30 minutes until they just start to brown and crisp at the edges.
  6. Top with your favorite toppings such as a dollop of Greek Yogurt, salsa, guacamole and a dash of hot sauce. Enjoy!

Equipment

Notes

  1. Nutrition facts are for 2 enchiladas, without toppings.
  • Prep Time: 25 min
  • Cook Time: 30 min
  • Category: Dinner
  • Method: Bake
  • Cuisine: Mexican

Nutrition

  • Serving Size: 2 Enchiladas
  • Calories: 160
  • Sugar: 8g
  • Sodium: 485mg
  • Fat: 11g
  • Carbohydrates: 21g
  • Fiber: 12g
  • Protein: 7g
  • Cholesterol: 9mg

Did you make this recipe?

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

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Carrot Cake Quick Bread

Carrot Cake Quick Bread

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 Cake Quick Bread

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Carrot Cake Quick Bread

Carrot Cake Quick Bread

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 1 hour
  • Diet: Vegetarian
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Description

Carrot Cake Quick Bread is the perfect spring dessert!

Ingredients

Units Scale

Carrot Cake Bread:

  • 3/4 cup All Purpose Flour
  • 1/2 cup Oat Flour
  • 1/2 cup Whole Wheat Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 1/2 tsp Ground Cinnamon
  • 1/2 tsp Nutmeg
  • 1/2 tsp Cardamom (Optional)
  • 2 Tbsp Ground Flaxseed
  • 1/2 cup Olive Oil
  • 1/2 cup Honey
  • 1/2 cup Unsweetened Applesauce
  • 1 cup Grated Carrot
  • 2 Eggs
  • 1 tsp Vanilla Extract
  • 1/3 cup Walnuts, chopped

Icing Glaze:

  • 1/4 cup Powdered Sugar
  • 2 tsp Milk

Instructions

  1. Set out all ingredients and equipment needed for happy baking!
  2. Preheat oven to 325° F. Spray a bread pan with nonstick cooking spray and set aside.
  3. In a large mixing bowl, add all the dry ingredients and whisk together (Oat Flour, AP Flour, Wheat Flour, Baking Powder, Baking Soda, Salt, Cinnamon, Nutmeg, Cardamom, Flaxseed).
  4. In a medium mixing bowl add the wet ingredients and whisk to combine (Olive Oil, Honey, Applesauce, Carrot, Eggs, Vanilla Extract).
  5. Next, pour the wet ingredients into the dry ingredients and mix together with a spatula. Take care to not over mix!
  6. Add in the chopped walnuts to the batter.
  7. Pour the batter into prepared bread pan and bake for 40-50 minutes, until just browned around the edges and a toothpick comes out clean from the center. *Note! Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.*
  8. Remove from the oven and allow to cool on a wire rack for 5 minutes. Then, run a butter knife along the edges of the pan and carefully remove the bread from the pan.
  9. While the bread cools, prepare the glaze icing
  10. In a small bowl whisk together the powdered sugar and 2 tsp milk.
  11. Using a spoon, drizzle the icing over top of the bread.
  12. Slice into 1 inch sections and enjoy!

Equipment

Notes

  1. Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.
  • Prep Time: 10 min
  • Cook Time: 50 min
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Slice
  • Calories: 233
  • Sugar: 13g
  • Sodium: 180mg
  • Fat: 11g
  • Carbohydrates: 29g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 27mg

Did you make this recipe?

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

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Breakfast Granola Cups

Breakfast Granola Cups

Posted on by Amy MS, RD, LDN

Breakfast Granola Cups

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Granola Cups

Breakfast Granola Cups

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 8 cups 1x
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Description

Homemade granola cups are a wholesome and nutritious breakfast or snack. Fill them with Greek Yogurt and berries for more protein, antioxidants and flavor.

Ingredients

Units Scale
  • 2 cups Old Fashioned Oats
  • 1/4 cup Ground Flaxseed
  • 3/4 tsp Ground Cinnamon
  • 1/4 cup Maple Syrup
  • 1/4 cup + 1 tbsp Peanut Butter
  • 1 Egg White

Instructions

  1. Preheat oven to 350° F. Grease a muffin tin with nonstick spray or coconut oil, set aside.
  2. In a large bowl, combine the oats, flaxseed and cinnamon and stir together with a spatula.
  3. To a small microwave safe bowl, add the maple syrup and peanut butter. Microwave for 20-25 seconds just to soften the peanut butter so it is easy to stir.
  4. Next, pour the peanut butter mixture into the oat mixture. Stir together with a spatula, making sure that all dry ingredients are coated in the wet ingredients.
  5. Whisk the egg white with a fork until slightly frothy then pour into the oat mixture and stir together.
  6. Divide the oat mixture into 8 muffin cups. Using your fingers, press the the mixture into the muffin tin to form cup shapes. Continue with the remaining granola cups.
  7. Place muffin tin into the oven and bake for 15-18 minutes until the granola cups just start to turn golden brown.
  8. Allow the cups to cool in the muffin tin for at least 15 minutes. This is KEY, otherwise they will fall apart! Then, run a spatula or butter knife around the edge of each cup to gently release from the muffin tin.
  9. To serve, fill each cup with a spoonful of Greek Yogurt and top with fresh berries. Enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup
  • Calories: 194
  • Sugar: 8g
  • Sodium: 53mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 0mg

Did you make this recipe?

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

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Key Lime Energy Bites

Key Lime 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.)

Key Lime Energy Bites

Key Lime Energy Bites
Key Lime Energy Bites
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Key Lime Energy Bites

Key Lime Energy Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 14 1x
  • Diet: Gluten Free
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Description

Zesty Key Lime Energy Bites: Tangy citrus bliss meets wholesome energy in these no-bake bites! Perfect for a refreshing snack boost anytime.

Ingredients

Scale
  • 1 cup Pitted Dates
  • 1/2 cup Raw Cashews
  • 1 Scoop Vanilla Protein Powder
  • 1/2 cup Unsweetened Shredded Coconut (Plus 1/4 cup for optional topping)
  • Zest from 1 Lime
  • 2 tsp Lime Juice
  • 1/2 tsp Vanilla Extract
  • 1–3 tsp Water (if needed)

Instructions

  1. Add the dates and cashews to the bowl of a food processor. Process for 1-2 minutes until the dates and nuts are broken down into small pieces.
  2. Add remaining ingredients (except for water). Blend until fully combined and the mixture forms into a ball.
  3. Add 1-3 tsp of water to the mixture if needed to bring together.
  4. Using a 1-inch scoop or tablespoon, scoop out the mixture and then roll gently in your hands to form them into ball shape. This should yield about 14-16 energy bites.
  5. To make them extra pretty, roll them in the extra 1/4 cup unsweetened shredded coconut.

Equipment

Notes

  1. Tip! To get the coconut to stick to the bites the best, roll them in a shallow bowl with 1 tbsp of water, then roll in the coconut.
  • Prep Time: 10 minutes
  • Category: Snack
  • Method: Food Processor
  • Cuisine: American

Nutrition

  • Serving Size: 1 Energy Bite
  • Calories: 68
  • Sugar: 4g
  • Sodium: 10mg
  • Fat: 4g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 3mg

Did you make this recipe?

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

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