Tzatziki Sauce

Tzatziki Sauce

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Tzatziki Sauce


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  • Author: Amy MS, RD, LDN
  • Total Time: 8 minutes
  • Yield: 16 Servings 1x

Description

Creamy homemade Tzatziki sauce is filled with cucumber, dill, lemon and garlic. The perfect accompaniment to your next Mediterranean meal.


Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1 Cucumber, grated
  • 2 tbsp Lemon Juice
  • 2 Gloves Garlic, minced
  • 1 1/2 tbsp Dill, minced
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper

Instructions

  1. Set out a medium sized mixing bowl and place a clean dish towel over top.
  2. With a box grater, grate the entire cucumber right over the towel and bowl. Then, wring out the moisture from the cucumber using the towel. Discard the liquid and place the grated cucumber into the empty bowl.
  3. Add the remaining ingredients to the bowl and give it a thorough stir with a spoon or whisk.
  4. Cover and place into the refrigerator until ready to serve. The flavors will enhance with a little time in the fridge!
  • Prep Time: 8 minutes
  • Category: Sauce
  • Cuisine: Greek

Nutrition

  • Serving Size: 1/16
  • Calories: 22
  • Sugar: 1g
  • Sodium: 92mg
  • Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 3g
  • Cholesterol: 2mg
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Turmeric Pickled Onions

Turmeric Pickled Onions

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Turmeric Pickled Onions


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  • Author: Amy MS, RD, LDN

Description

Packed with anti-inflammatory benefits and delicious flavor, Turmeric Pickled Onions are a great topping for any meal!


Ingredients

Units Scale
  • 1 Large Sweet Onion
  • 1 cup Distilled White Vinegar
  • 1/2 cups Water
  • 1 tbsp Kosher Salt
  • 1/4 cup Sugar
  • 1/2 tsp Turmeric

Instructions

  1. Combine all the ingredients into a mason jar or a glass container with a lid.
  2. Allow to marinate for at least 12 hours, ideally 24 hours.
  3. Serve on top of fajitas, tacos, sandwiches, salads, so many ways!

 

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Greek Yogurt Ranch Dip

Greek Yogurt Ranch Dip

Greek Yogurt Ranch Dip
Greek Yogurt Ranch Dip
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Greek Yogurt Ranch Dip

Greek Yogurt Ranch Dip


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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 2 Servings 1x

Description

This protein-packed take on classic ranch dip is the perfect appetizer or snack.


Ingredients

Units Scale
  • 1/2 cup Greek Yogurt
  • 1 tsp Nutritional Yeast
  • 1 tsp Dried Parsley
  • 1/4 tsp Dried Chives
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/8 tsp Dried Dill
  • 1/8 tsp Salt
  • 1 1/2 tsp Apple Cider Vinegar

Instructions

  1. Add all ingredients to a bowl or mason jar.
  2. Whisk together until all spices are incorporated into the yogurt.
  3. Enjoy as a dip for veggies, a spread on wraps and sandwiches, whatever combination you like!

Notes

  1. To make this into a salad dressing, thin it out with 2-3 tablespoons of water and whisk together.
  • Prep Time: 5 minutes
  • Category: Dips
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 45
  • Sugar: 2g
  • Sodium: 171mg
  • Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 0g
  • Protein: 7g
  • Cholesterol: 3mg
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Blackberry Compote

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Blackberry Compote

Blackberry Compote


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  • Author: Amy RD, LDN
  • Total Time: 12 minutes

Description

This Blackberry Compote is an antioxidant packed topping for waffles, yogurt, pancakes or any dessert.


Ingredients

Units Scale
  • 1 pint Fresh Blackberries or 2 Cups Frozen Blackberries
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Water
  • 1 Tbsp Lemon Juice

Instructions

  1. Combine all ingredients into a small sauce pan.
  2. Bring the mixture to a boil, then turn down to simmer.
  3. Simmer for 10 minutes until the compote has thickened and the blackberries are slightly broken down.
  4. Allow to cool slightly before digging in, enjoy!

Notes

  1. If you’re using frozen blackberries, pop a lid on to your sauce pan to bring the mixture up to a boil faster.
  2. For smaller bits of blackberries, use the back of a fork to break the fruit up a bit during the simmer process.
  3. Store the compote in a mason jar with a lid. It will keep in the refrigerator for about 2 weeks.
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Category: Sauces
  • Method: Stovetop
  • Cuisine: American
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Simple Balsamic Vinaigrette

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

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!
 
  • 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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Easy Homemade Salsa

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

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!
 

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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Homemade Magic Shell (Just 2 Ingredients!)

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

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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Mediterranean Panzanella Salad

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

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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Homemade Pumpkin Pie Spice

Homemade Pumpkin Pie Spice

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Homemade Pumpkin Pie Spice


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

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!
 
  • Prep Time: 5
  • Category: Spice
  • Method: No Cook
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Spinach Pesto

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

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!
 

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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No-Cook Pizza Sauce

No-Cook Pizza Sauce

No-Cook Pizza Sauce
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No-Cook Pizza Sauce

No-Cook Pizza Sauce


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

Description

Quick and easy, this no-cook pizza sauce is an easy addition to at-home pizza night!


Ingredients

Scale
  • 28 oz Whole Canned Tomatoes (no salt added)
  • 1 Garlic Clove
  • 1 tbsp Balsamic Vinegar (1-2 tablespoons)
  • 1 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Instructions

  1. Using a can opener, open the canned tomatoes and drain off the liquid. Pour the tomatoes into a food processor or blender.
  2. To the food processor add the garlic clove, olive oil, balsamic vinegar, kosher salt and pepper and puree until smooth.
  3. Taste your sauce and adjust seasonings to your preference.
 
  • Prep Time: 5
  • Category: Dinner, Sauce, Lunch
  • Method: Food Processor
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 43
  • Sugar: 3g
  • Sodium: 169mg
  • Fat: 1.6g
  • Carbohydrates: 6g
  • Fiber: 1.8g
  • Protein: 1g
  • Cholesterol: 0mg
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