Category: Snack

Cherry Oatmeal Bars

Cherry Oatmeal Bars

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.)

Cherry Oatmeal Bars

Cherry Oatmeal Bars
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Cherry Oatmeal Bars

Cherry Oatmeal Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 32 1x
  • Diet: Vegan
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Description

Fresh cherry and oatmeal bars. The perfect dessert or grab & go snack that is packed full of antioxidants and fiber! This recipe was developed for the Park Union Farmer’s Market.

Ingredients

Units Scale

Oatmeal Crumb:

  • 1 3/4 cup Oat Flour
  • 1 1/4 cup Old Fashioned Oats
  • 1 1/2 tsp Cinnamon
  • 1/4 tsp Salt
  • 1/4 tsp Baking Powder
  • 1/2 cup Coconut Oil
  • 1/2 cup Applesauce
  • 1/3 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 tsp Lemon Zest

Cherry Filling:

  • 3 cups Pitted Cherries
  • 2 tbsp Maple Syrup
  • 1 tbsp Lemon Juice
  • 2 tsp Cornstarch

Instructions

  1. Preheat oven to 350° F. Grease a 9×13 dark pan with nonstick spray. Set aside.
  2. In a small sauce pan, add the cherry filling ingredients, pitted cherries, maple syrup, lemon juice and cornstarch. Turn the heat to medium and bring the mixture to a low boil.
  3. In a large mixing bowl, add the oat flour, oats, cinnamon, baking powder and salt. Whisk together to combine.
  4. Next add the liquid ingredients, coconut oil, applesauce, maple syrup, vanilla extract and lemon zest.
  5. Using a spatula, stir the crumb mixture together.
  6. Set 3/4 cup of the mixture aside for the topping.
  7. Pour the remaining mixture into your prepared pan and spread evenly, pressing down with a spatula to ensure crumb crust cooks evenly.
  8. Par bake the crumb crust! Pop into the oven and bake for 10 minutes. This helps to get a slightly crispy bottom to your bars.
  9. After 10 minutes, remove the pan from the oven and spread the cherry filling evenly over top of the crumb crust. Top with the remaining filling by dropping small teaspoon size bits over top the cherry filling.
  10. Place the pan back into the oven and bake for an additional 20-25 minutes.
  11. Remove from the oven and allow to cool fully before slicing. Enjoy!

Equipment

  • Prep Time: 15
  • Cook Time: 20
  • Category: Dessert, Snack
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bar

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Zucchini & Yellow Squash Rosettes

Zucchini & Yellow Squash Rosettes

Posted on by Amy MS, RD, LDN

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Zucchini & Yellow Squash Rosettes

Zucchini Rosette
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Zucchini Rosette

Zucchini & Yellow Squash Rosettes

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  • Total Time: 15 minutes
  • Yield: 40–50 Rosettes 1x
  • Diet: Vegetarian
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Description

Zucchini and Yellow Squash Rosettes are a recipe that’s as beautiful as they are delicious. Packed with tangy goat cheese, sweet cranberries and crunchy pine nuts. This appetizer is perfect for impressing guests or adding elegance to any meal. This recipe was created for the Park Union Farmer’s Market.

Ingredients

Units Scale
  • 1 Medium Zucchini
  • 1 Medium Yellow Squash
  • 2 oz Goat Cheese
  • 1/2 tsp Lemon Zest
  • 1/2 tbsp Lemon Juice
  • 1/4 cup Dried Cranberries
  • 1/4 cup Pine Nuts

Instructions

  1. Trim the ends of the zucchini and squash. Then, using a vegetable peeler, peel long ribbons of both the zucchini and squash.
  2. Mix the goal cheese filling. Using a microplane zester, zest and juice the lemon. In a small mixing bowl combine the goat cheese, lemon zest and lemon juice, Mix together with a fork to fully incorporate.
  3. Toast the pine nuts. Place the pine nuts into a dry skillet, in a single layer. Turn the heat to medium-low and toast for 2-3 minutes, continually stirring or tossing the skillet to
  4. Place the zucchini and squash ribbons onto a cutting board or work surface. Using a butter knife or small spatula, spread 1/2 to 1 tsp of goat cheese mixture onto each ribbon. Top the goat cheese with a few cranberries and pine nuts. Roll up. Continue until all the ribbons have been filled. Enjoy!

Equipment

  • Prep Time: 15 minutes
  • Category: Appetizer
  • Method: No Cook
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 3
  • Calories: 32
  • Sugar: 2g
  • Sodium: 12mg
  • Fat: 2g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 2g
  • Cholesterol: 2mg

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Dark Chocolate Cherry Cashew Bars

Dark Chocolate Cherry Cashew Bars

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.)

Dark Chocolate Cherry Cashew Bars

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Dark Chocolate Cherry Cashew Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 20 minutes
  • Yield: 16 Bars 1x
  • Diet: Vegetarian
Print Recipe

Ingredients

Units Scale
  • 1 cup Raw Cashews
  • 1/2 cup Raw Almonds
  • 1/2 cup Unsalted Peanuts
  • 1/2 cup Dried Cherries
  • 2 tbsp Ground Flaxseed
  • 1/8 tsp Sea Salt
  • 3 tbsp Honey
  • 2 tbsp Maple Syrup
  • 1/2 cup Semi Sweet or Dark Chocolate Chips
  • 1 tsp Coconut Oil

Instructions

  1. Preheat oven to 325° F. Line an 8×8 inch baking pan with parchment paper and set aside.
  2. In a large mixing bowl, add the nuts, cherries and flaxseed and stir together with a spatula.
  3. Set a small sauce pan over medium-low heat and add the honey and maple syrup. Cook until the liquid just starts to simmer. Remove from heat.
  4. Pour the liquid mixture over the nuts and stir with a spatula to combine. Then pour the mixture into your prepared pan. Working quickly, press the mixture evenly into the pan. (It helps to place another piece of parchment paper over top to press evenly and avoid getting your hands sticky!)
  5. Place into the oven and bake for 15 minutes.
  6. Remove from the oven and allow to cool for 15 minutes on a wire rack. Then place into the refridgerator to fully cool for 15 minutes.
  7. Just before the 15 minutes are up, make the chocolate for the bottom and deocrative topping.
  8. In a medium sized microwave safe bowl, add the dark chocolate chips and coconut oil. Microwave on 25 second intervals, stirring in between each, until the chocolate is just melted.
  9. Remove the bars from the refrigerator and place parchment onto a cutting board. Using a sharp knife, slice the bars into 16 equal portions.
  10. Set a silpat out on a large sheet tray.
  11. Using an spatula or spoon, spread a thin layer of chocolate onto the bottom of each bar. Place onto the silpat. Continue with remaining bars.
  12. Using the remaining chocolate, drizzle chocolate over top of the bars for a decorative finish.
  13. Place the bars back into the refrigerator for the chocolate to fully harden. Bars will keep in an airtight container for 5-7 days. Enjoy!

Equipment

  • Prep Time: 5
  • Cook Time: 15
  • Category: Snack
  • Method: Bake

Nutrition

  • Serving Size: 1 Bar
  • Calories: 143
  • Sugar: 11g
  • Sodium: 22mg
  • Fat: 8g
  • Saturated Fat: 2g
  • Unsaturated Fat: 6g
  • Carbohydrates: 15g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 0mg

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Homemade Chocolate Chip Clif Bars

Homemade Chocolate Chip Clif Bars

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 Chocolate Chip Clif Bars

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Homemade Chocolate Chip Clif Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 12 Bars 1x
  • Diet: Vegetarian
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Description

Make your own homemade, no-bake Chocolate Chip Clif Bars!

Ingredients

Units Scale
  • 1 cup Pitted Dates
  • 1 cup Old Fashioned Oats
  • 1 cup Crisp Rice Cereal
  • 2 Scoops Vanilla Protein Powder
  • 2 tbsp Ground Flaxseed
  • 1/2 tsp Ground Cinnamon
  • 1/8 tsp Salt
  • 1/2 cup Cashew Butter
  • 1/4 cup Honey
  • 1 tsp Vanilla Extract
  • 1/4 cup Mini Chocolate Chips

Instructions

  1. Set out an 8×8 baking pan and line with parchment paper, set aside.
  2. In the bowl of a food processor, add the dates and process until they are broken down into very small pieces.
  3. Next, add the remaining ingredients (except chocolate chips) the oats, rice cereal, protein powder, flaxseed, cinnamon, salt, cashew butter, honey, vanilla. Process again for 20 seconds.
  4. Remove the blade from the food processor. Add in the mini chocolate chips and stir with a spatula.
  5. Pour the mixture into your prepared pan and press evenly with your hands or the back of a measuring cup.
  6. Place the pan into the refrigerator to set for at least 30 minutes.
  7. After 30 minutes, remove the pan from the refrigerator. Lift out the parchment paper and place onto a cutting board.
  8. Cut the bars into 12 equal sections. Store in an airtight container in the refrigerator. Enjoy!

Equipment

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

Nutrition

  • Serving Size: 1 bar
  • Calories: 198
  • Sugar: 15g
  • Sodium: 84mg
  • Fat: 9g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 8mg

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Crunchy Oats and Honey Granola Bars

Crunchy Oats and Honey Granola Bars

Posted on by Amy MS, RD, LDN

Crunchy Oats & Honey Granola Bars

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Crunchy Oats & Honey Granola Bars

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5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 23 minutes
  • Yield: 8 Bars 1x
  • Diet: Vegetarian
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Description

These bars are a homemade version of Nature Valley Oats ‘n Honey Bars made with wholesome oats, honey and simple pantry ingredients.

Ingredients

Units Scale
  • 1 1/2 cups Old Fashioned Oats
  • 1/3 cup Oat Flour
  • 1/2 tsp Ground Cinnamon
  • 1/4 tsp Baking Soda
  • 1/8 tsp Salt
  • 3 tbsp Coconut Oil
  • 3 tbsp Honey
  • 2 tbsp Brown Sugar
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat oven to 350 F. Line an 8×8 inch baking dish with parchment paper. Set aside
  2. In a small sauce pan, add the coconut oil, honey and brown sugar. Heat on medium low until the coconut oil has melted and the brown sugar dissolves into the mixture. Remove from heat.
  3. In a large mixing bowl, add the oats, oat flour, cinnamon, baking soda and salt.
  4. Next, pour the liquid ingredients into the bowl with the oats and stir with a spatula to combine.
  5. Pour the mixture into your prepared pan and spread evenly with a spatula.
  6. Bake for 15-18 minutes until the bars are slightly browned.
  7. Remove from the oven and cool on a wire rack.
  • Prep Time: 8
  • Cook Time: 15
  • Category: Snack, Bar
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bar
  • Calories: 155
  • Sugar: 7g
  • Sodium: 76mg
  • Fat: 6g
  • Carbohydrates: 23g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

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Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

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 Turnips & Garlic Scape Chimichurri on Baked Potato Chips

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Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

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  • Author: Amy MS, RD, LDN
  • Total Time: 1 hour 30 minutes
  • Diet: Vegetarian
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Description

Market fresh produce turn these simple ingredients into a show-stopper appetizer, Roasted Turnips with Kale & Garlic Scape Chimichuri on top oven Baked Potato Chips! This recipe was created for the Black Forest Farmer’s Market.

Ingredients

Units Scale

Roasted Turnips

  • 1 lb Turnips (4 cups) Trimmed, scrubbed and diced into 1/2-inch pieces
  • 2 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Ground Black Pepper

Kale & Garlic Scape Chimichuri

  • 1 cup Baby Kale
  • 5 Garlic Scapes
  • 1/2 cup Olive Oil
  • 1 tbsp Red Wine Vinegar
  • 1 tbsp Lime Juice
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 1/4 tsp Red Pepper Flakes (Optional)

Oven Baked Potato Chips

  • 1 lb Russet Potatoes (2-3 potatoes), Scrubbed
  • 3 tbsp Olive Oil
  • 1 tsp Kosher Salt

Instructions

Roasted Turnips:

  1. Preheat oven to 400° F. Get out a sheet tray. Set aside.
  2. In a large bowl, toss together the turnips, olive oil, spices, salt and pepper.
  3. Spread the mixture out onto your sheet tray in an even layer.
  4. Roast for 25-30 minutes, stirring halfway through roasting until the turnips are nicely golden brown and slightly crispy.

Kale and Garlic Scape Chimichuri:

  1. Into the bowl of a food processor, add all the ingredients, kale, garlic scapes, olive oil, red wine vinegar, lime juice, salt, pepper and red pepper flakes.
  2. Process on 15 second intervals until the chimichuri reaches your desired consistency. (Traditionally chimichuri is not blended until smooth but left slightly chunky.)
  3. Taste and adjust seasonings as needed.

Oven Baked Potato Chips:

  1. Preheat oven to 375°F Convect or 400°F regular. Get out a large sheet tray and set aside.
  2. Using a mandoline or a sharp knife, slice the potatoes into 1/8″ slices. Place the slices into a large bowl of warm water. This helps to remove some of the starch from the potatoes.
  3. Drain the potato slices and pat them dry with a clean dish towel or paper towel.
  4. In a large bowl toss the potato slices with the olive oil and salt.
  5. Place the potato slices onto your sheet tray in one single layer. This make take a few rounds, do not overlap or the chips will not cook evenly.
  6. Bake for 10 minutes, then using a spatula, flip the chips over and bake for another 10 minutes on the other side. Take care in the last few minutes to watch so that the chips do not burn!
  7. Remove from the oven and allow to cool on a wire rack.

Assembly:

  1. Place one chip onto a plate, top with a tablespoon of roasted turnips, then top with a drizzle of chimichuri. Continue with remaining ingredients. Enjoy!

Equipment

  • Prep Time: 30
  • Cook Time: 60
  • Category: Appetizer
  • Method: Roast
  • Cuisine: Mediterranean

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

Posted on by Amy MS, RD, LDN

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Apple Pie Overnight Oats

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

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  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Diet: Vegetarian
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Description

Apple Pie Overnight Oats have all the warm and comforting flavors of apple pie in wholesome overnight oats. The best meal prep breakfast!

Ingredients

Units Scale
  • 1/2 cup Soy Milk (Unsweetened)
  • 1/4 cup Greek Yogurt
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Maple Syrup
  • 1/2 tsp Cinnamon
  • 1/2 cup Diced Apple

Topping:

  • 1 tsp Almond or Oat Flour
  • 1 tsp Maple Syrup
  • 1 tbsp Pecans, chopped

Instructions

  1. Add all the ingredients (except the toppings) to a mason jar or container with a lid. Stir together to fully mix.
  2. Pop a lid on the mason jar or container and place into the refrigerator overnight.
  3. The next morning, mix up the topping and add to the top of your oats. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 401
  • Sugar: 31g
  • Sodium: 84mg
  • Fat: 10g
  • Carbohydrates: 65g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 3mg

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Almond Lemon Cookies

Almond Lemon Cookies

Posted on by Amy MS, RD, LDN

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Almond Lemon Cookies

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Almond Lemon Cookies Gluten Free

Almond Lemon Cookies

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  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 11–12 cookies 1x
  • Diet: Gluten Free
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Description

Lemon almond cookies are moist, light and gluten-free goodness!

Ingredients

Units Scale
  • 1 1/2 cups Almond Flour
  • 1/3 cup Honey
  • 1/8 tsp Baking Soda
  • 1 Medium Sized Lemon, Zested and Juiced
  • 1 Large Egg White
  • 2 tbsp Powdered Sugar
  • 2 tbsp Slivered Almonds (optional)

Instructions

  1. Preheat oven to 350° F. Get out a baking sheet and set aside.
  2. Place the egg white into a small bowl and beat with a fork until slightly frothy. Set aside.
  3. In a medium-sized mixing bowl add the almond flour, lemon zest, lemon juice, honey, baking soda, and egg white. Stir together with a spatula. The mixture should resemble wet sand.
  4. Using a 1 1/2 inch scoop, scoop the dough and place onto the baking sheet. Continue until all dough has been used.
  5. Sprinkle each raw cookie with a few slivered almonds and gently press the cookies with your hands to flatten them every so slightly.
  6. Place the tray into the oven and bake the cookies for 12 minutes until just golden on the edges. You do not want to over cook!
  7. After 12 minutes, allow the cookies to cool on a wire rack for at least 10 minutes.
  8. Sprinkle with powdered sugar and enjoy!

Equipment

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

Nutrition

  • Serving Size: 1
  • Calories: 124
  • Sugar: 10g
  • Sodium: 20mg
  • Fat: 8g
  • Carbohydrates: 13g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 0mg

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Nut-Free Protein Granola Bars

Nut-Free Protein Granola Bars

Posted on by Amy MS, RD, LDN

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Nut-Free Protein Granola Bars

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Nut-Free Protein Granola Bars

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

Description

These protein granola bars are a great snack or pre-workout boost. Plus they are nut-free!

Ingredients

Units Scale
  • 1 1/2 cups Old Fashioned Oats
  • 1/4 cup Oat Flour
  • 1/3 cup Protein Powder
  • 2 tbsp Flaxseed + 2 tbsp water
  • 1/4 tsp Salt
  • 1/2 tsp Ground Cinnamon
  • 3 tbsp Mini Chocolate Chips
  • 1/4 cup Coconut Oil
  • 1/4 cup Honey
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat oven to 350 F. Line a 10×4″ pan (bread/loaf pan) with parchment paper and set aside.
  2. In a small bowl, mix together the flaxseed and water. Allow the flaxseed to soak up the water while you mix the remaining ingredients.
  3. To a large mixing bowl add the oats, oat flour, protein powder, and salt. Mix together with a wooden spoon or spatula.
  4. To a microwave safe bowl, add the coconut oil and heat on 20 second internals until melted. Then add the honey and vanilla extract and stir to mix. Then add the flaxseed water mixture and stir together.
  5. Next, pour the coconut oil mixture into the oat mixture and stir together. Add the mini chocolate chips and stir again. The mixture should resemble wet sand.
  6. Using a spatula, scoop the mixture into your prepared pan, spreading it evenly throughout the pan. Then, using your hands, the spatula or the bottom of a measuring cup press the dough firmly and evenly into the pan.
  7. Place into the oven and bake for 10-12 minutes until slightly browned on top.
  8. Allow the pan to cool on a wire rack for at least 10 minutes. Remove the parchment paper from the pan and allow the granola bars to cool on the wire rack for another 15 minutes until fully cooled.
  9. Using a knife, cut the bars into 8 servings. Enjoy!
  10. Optional Topping:
    1. In a microwave safe bowl add 1 tbsp chocolate chips and 1/2 tsp coconut oil. Microwave on 20 second intervals until melted.
    2. Using a spoon, drizzle the melted chocolate across the tops of the bars. Allow to cool for the chocolate to set.

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Snack, Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bar
  • Calories: 207
  • Sugar: 13g
  • Sodium: 83mg
  • Fat: 10g
  • Saturated Fat: 7g
  • Unsaturated Fat: 2g
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 3mg

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

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

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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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  • 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

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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

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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

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Mocha Date Truffles

Mocha Date Truffles

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.)

Mocha Date Truffles

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Mocha Date Truffles

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  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 20 Truffles 1x
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Description

Decadent truffles made with dates

Ingredients

Units Scale

Truffle Filling:

  • 1 1/2 cups Pitted Dates
  • 2 tbsp Brewed Coffee
  • 2 tsp Coconut Oil
  • 1/4 cup Cocoa Powder

Chocolate Coating & Toppings:

  • 1/2 cup Semi-Sweet Chocolate Chips
  • 1 tbsp Coconut Oil
  • Optional Toppings: Sea Salt, Chopped Pecans, Unsweetened Shredded Coconut

Instructions

  1. In a heat-proof bowl, add the dates and cover with hot water. Let the dates soak for 5 minutes to help them soften.
  2. Drain the dates then add them to the bowl of your food processor, along with the 2 tbsp brewed coffee.
  3. Process until the dates are broken down into small pieces.
  4. Next, add the coconut oil and vanilla extract. Process again until the date mixture becomes slightly smooth.
  5. Now, add the cocoa powder and process again! Stop and scrape down your bowl and then process again. This make take 2-4 minutes depending on your food processor. You are looking for a fairly smooth mixture.
  6. Now it’s time to roll our truffles! Prep a sheet tray with parchment paper and set out on your work surface. Also, grab a bowl and fill it with water to help keep the filling from sticking to your hands.
  7. Scoop out 1/2 tbsp of filling, wet your hands with the water and roll into ball shape, then place onto your parchment paper tray. Continue until all the truffle filling has been rolled.
  8. Next, pop the tray of truffle balls into the freezer to firm up for 15 minutes.
  9. Before you get the truffles out of the freezer, make the chocolate coating
  10. In a microwave safe bowl, add the chocolate chips and coconut oil. Microwave for 25 second intervals, stirring in between each interval, until the chocolate is melted.
  11. Get your toppings ready and set out next to the melted chocolate
  12. Pull the tray of truffle balls out of the freezer.
  13. Dip each truffle ball into the melted chocolate and using a fork, roll the chocolate around and then let some of the chocolate drip off before popping back onto the parchment paper. While the chocolate is still melty, add a sprinkle of your topping of choice.
  14. Continue with the remaining truffles until they are all coated and topped!
  15. Pop the truffles into the fridge to let the chocolate set up and harden for at least 10 minutes.
  16. Enjoy these little bites of chocolate goodness!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 15
  • Category: Dessert
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Truffle
  • Calories: 57
  • Sugar: 7g
  • Sodium: 0mg
  • Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 0g
  • Cholesterol: 0mg

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Black Bean Brownies with Peanut Butter Swirl

Black Bean Brownies with Peanut Butter Swirl

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 Brownies with Peanut Butter Swirl

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Black Bean Brownies with Peanut Butter Swirl

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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 16 Brownies 1x
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Description

Black Bean Brownies are fudgy and rich with a hint of peanut butter, a delicious dessert!

Ingredients

Units Scale

Brownie Batter:

  • 1 Can, 15 oz Black Beans, Drained and Rinsed (no, or low-sodium if you can find it)
  • 1/2 cup Maple Syrup
  • 2 Eggs
  • 2 Tbsp Olive Oil
  • 1/4 tsp Espresso Powder
  • 1/4 tsp Kosher Salt
  • 1 tsp Baking Powder
  • 1/4 cup Cocoa Powder
  • 1/4 cup Oat Flour
  • 1/2 cup Chocolate Chips

Peanut Butter Swirl:

  • 1/2 cup PBFit Peanut Butter Powder
  • 4–5 tbsp Soy Milk (or milk of your preference)

Instructions

  1. Preheat your oven to 350° F and spray an 8×8 inch pan with nonstick spray, then set aside.
  2. To the bowl of a food processor, add the black beans and maple syrup. Process until smooth.
  3. Next, add the two eggs and process again.
  4. Then, add the olive oil, espresso powder, salt, baking powder, cocoa powder and oat flour and process again to combine all ingredients.
  5. Next, remove the blade from the food processor, scrape down the batter and add the chocolate chips, stirring with a spatula.
  6. Then, pour the batter into your prepared pan and set aside while you make the peanut butter swirl.
  7. To a medium size bowl, add the PBFit and 5 tablespoons of milk. Whisk together. The consistency should be a little thinner than regular peanut butter. If it is too thick, add another tablespoon of milk.
  8. To make the swirl, drop dollops of the PBFit mixture onto the brownie batter, spreading them evenly over top of the batter. Then, using a butter knife, start from one corner and drag the knife through the batter and PB from one end of the pan to the other. Continue going back and forth until you reach the other side of the pan. Then, rotate the pan 90 degrees to create swirls in the other direction. Again, start from one corner and go up and back, snaking your way across the batter. Continue until you get the look that you like.
  9. Place the brownies into the oven and bake for 20 minutes until they are set.
  10. Allow brownies to cool for 15 minutes before digging in. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Brownie
  • Calories: 132
  • Sugar: 11g
  • Sodium: 146g
  • Fat: 5g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 26mg

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Greek Yogurt Ranch Dip

Greek Yogurt Ranch Dip

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.)

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
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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!

Equipment

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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Mini Rosemary & Parmesan Foccacia Bites

Mini Rosemary & Parmesan Foccacia Bites

Posted on by Amy MS, RD, LDN

Mini Rosemary Foccacia Bites

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Mini Rosemary & Parmesan Foccacia Bites

Mini Rosemary & Parmesan Foccacia Bites

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

Mini Rosemary & Parmesan Foccacia Bites make the perfect pair with a cozy soup or a flavorful appetizer for your next dinner.

Ingredients

Units Scale
  • 1 cup Greek Yogurt
  • 1/2 cup All Purpose Flour
  • 1/2 cup Whole Wheat Flour
  • 1 1/2 tsp Baking Powder
  • 1/8 tsp Kosher Salt
  • 1 tbsp Rosemary, Minced
  • 1/4 cup + 1 tbsp Parmesan Cheese, Grated
  • 6 tsp Olive Oil
  • Flaked Sea Salt for topping, Optional

Instructions

  1. Preheat oven to 400°F.
  2. Get a muffin tin out and prep for the foccacia bites by pouring 1/2 tsp olive oil into each muffin tin section.
  3. Then, make the dough. To the bowl of a stand mixer, add the Greek Yogurt, flours, baking powder, 1/4 cup Parmesan and salt. Mix on low until all ingredients are incorporated. (Alternatively you can add to a large bowl and mix by hand with a spatula.)
  4. Remove the bowl from the mixer and divide the dough into 12 equal portions.
  5. Then, take each dough portion and flatten slightly with your hands and place into the prepared muffin tin sections.
  6. Top each dough section with the minced rosemary and 1 tbsp grated Parmesan. Then top with a pinch of sea salt on each.
  7. Bake for 12-15 minutes until slightly golden.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Appetizer
  • Method: Bake
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 84
  • Sugar: 1g
  • Sodium: 114mg
  • Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 4mg

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Crispy Roasted Chickpeas

Crispy Roasted Chickpeas

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.)

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Crispy Roasted Chickpeas

Crispy Roasted Chickpeas

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 27 minutes
  • Diet: Gluten Free
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Description

Crispy Roasted Chickpeas are an easy and addictive healthy snack!

Ingredients

Scale
  • 1 can, 15 oz, Chickpeas
  • 1 tbsp Olive Oil
  • 3/4 tsp Kosher Salt

Instructions

  1. Preheat your oven to 400° F. Get a large sheet tray out and set aside.
  2. Drain and rinse your chickpeas. Then place them onto a clean kitchen towel or paper towels and pat them dry.
  3. Transfer the chickpeas to your baking sheet tray. Drizzle the olive oil over top and sprinkle with salt.
  4. Using your hands, or a spatula, mix the chickpeas, olive oil and salt so they chickpeas are nicely coated.
  5. Pop the sheet tray into the oven and roast for 25 minutes until crispy, stirring halfway.

Equipment

Notes

  1. This snack is infinitely adaptable! Add your favorite spices and seasonings to jazz them up.
  • Prep Time: 2 minutes
  • Cook Time: 25 minutes
  • Category: Snack
  • Method: Roast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 127
  • Sugar: 0g
  • Sodium: 615mg
  • Fat: 3g
  • Carbohydrates: 19g
  • Fiber: 6g
  • Protein: 7g
  • Cholesterol: 0mg

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Gingerbread Biscotti

Gingerbread Biscotti

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.)

Gingerbread Biscotti

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Gingerbread Biscotti

Gingerbread Biscotti

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  • Author: Amy RD, LDN
  • Total Time: 46 minutes
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Ingredients

Units Scale
  • 1 cup Oat Flour
  • 1 cup Whole Wheat Flour
  • 2 tbsp Ground Flaxseed
  • 1/2 tsp Baking Soda
  • 1/4 tsp Kosher Salt
  • 1 1/2 tsp Ground Ginger
  • 1 1/2 tsp Ground Cinnamon
  • 1/2 tsp Cardamom
  • 1/4 tsp Ground Cloves
  • 1/3 cup Brown Sugar
  • 2 Eggs
  • 2 tbsp Molasses
  • 1 tsp Vanilla Extract

Instructions

  1. Start by preheating your oven to 350 F. Line a sheet tray with a silpat or parchment paper, set aside.
  2. In a large mixing bowl, add the eggs, vanilla extract, brown sugar and molasses. Whisk together until all ingredients are fully incorporated.
  3. Next, add the oat flour, wheat flour, flaxseed, baking soda, spices and salt. Using a rubber spatula, stir the dry ingredients into the wet ingredients.
  4. Let the dough sit for at least 5 minutes. The oats will soak up some of the moisture and the batter will get slightly thicker.
  5. After the dough as rested, get your sheet tray and form the dough into logs. Wet your hands slightly and divide the dough in half, placing half on one side of the pan and the other on the other side.
  6. Using your hands or a bench scraper, form the dough into two logs that are about 7-inches long and 3-inches wide. Use your hands shape the dough so it is an even thickness.
  7. Place the sheet tray into the oven and bake for 18-20 minutes until the logs are firm to the touch.
  8. Move the biscotti logs onto a wire rack to cool for 15 minutes.
  9. After 15 minutes, slice the logs into biscotti! Take a sharp knife and slice the biscotti logs width-wise into 3/4-inch slices.
  10. Reduce the oven temperature to 300 F and bake for 6 minutes. Then, remove the tray from the oven and use a spatula to turn each biscotti over to cook on the other side. Place back into the oven and bake for another 6 minutes.
  11. Remove the biscotti to a wire rack and allow to cool fully. The biscotti will continue to harden as they cool.
  12. Dip into hot cocoa, coffee or tea and enjoy!

Equipment

  • Prep Time: 10
  • Cook Time: 36
  • Category: Dessert, Snack
  • Method: Bake

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Gingerbread Granola

Gingerbread Granola

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.)

Gingerbread Granola

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Gingerbread Granola

Gingerbread Granola

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

Gingerbread Granola is a festive and easy breakfast to start your day with fiber and nutrients!

Ingredients

Units Scale
  • 3 3/4 cups Old Fashioned Oats
  • 1 tbsp Ground Flaxseed
  • 1 tsp Cinnamon
  • 1/2 tsp Ground Ginger
  • 1/4 tsp Allspice
  • 1 Pinch Ground Cloves
  • 1/4 tsp Salt
  • 1 cup Pecans
  • 1/2 cup Sliced Almonds
  • 1/4 cup Coconut Oil, Melted
  • 1/2 cup Maple Syrup
  • 2 Tbsp Molasses
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat your oven to 325° F. Line a large sheet tray with a silapt or parchment paper and set aside.
  2. To a large bowl, add the oats, flaxseed, spices, salt and nuts. Mix together with a spatula.
  3. In a medium size bowl, add the coconut oil, maple syrup, molasses and vanilla extract. Whisk together to combine.
  4. Pour the liquid ingredients into the bowl of the oats and use your spatula to combine all the ingredients.
  5. Pour the granola onto your lined sheet tray and then spread it out evenly with your spatula.
  6. Bake for 25 minutes total, stirring every 10 minutes. Bake 10 minutes, remove from the oven and stir. Then bake for another 10 minutes, stir again and then bake for a final 5 minutes.
  7. After it is done baking, use the back of a spatula to press the granola down to create granola clusters.
  8. Allow to cool for at least 15 minutes.
  9. Serve over Greek Yogurt and berries, or as a snack, enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 326
  • Sugar: 13g
  • Sodium: 60mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 11g
  • Carbohydrates: 37g
  • Fiber: 5g
  • Protein: 6g
  • 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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No reviews

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

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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Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-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.)

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
Print Recipe

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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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
Print Recipe

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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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

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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 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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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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No reviews

  • 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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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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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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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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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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  • 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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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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  • 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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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
Print Recipe

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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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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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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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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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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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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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
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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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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
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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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Maple & Olive Oil Granola

Maple & Olive Oil Granola

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.)

Maple & Olive Oil Granola

Maple Olive Oil Granola
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Maple Olive Oil Granola

Maple & Olive Oil Granola

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  • Author: Amy RD, LDN
  • Yield: 10 Servings 1x
  • Diet: Gluten Free
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Description

Maple & Olive Oil Granola is an antioxidant fueled breakfast that goes great over Greek Yogurt or eaten plain as a snack.

Ingredients

Scale
  • 1/2 cup Olive Oil
  • 1/2 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 3 3/4 cups Old Fashioned Oats (Use 3 3/4 cups for more granola clusters, use 4 cups for “crumbly” granola)
  • 1/4 cup Flaxseed
  • 1 tsp Ground Cinnamon
  • 1/8 tsp Cardamom (Optional)
  • 1 1/2 cups Raw Nuts (I used Pecans and Sliced Almonds)
  • 1/4 tsp Kosher Salt
  • 1/4 cup Dried Cranberries (Or your favorite dried fruit)

Instructions

  1. Preheat oven to 325° F.
  2. To a large mixing bowl add the oats, nuts, cinnamon, cardamom (if using), and salt. Stir together with a spatula and set aside.
  3. In a liquid measuring cup add the olive oil and maple syrup. Mix together and then add the vanilla extract.
  4. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  5. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring every 10 minutes.
  6. After 25 minutes remove the granola from the oven and add the dried cranberries. Mix together and then allow the granola to cool before serving.
  7. Tip: If you want your granola to have large clusters (which I do!) after you add the dried cranberries, press the granola down with the back of a spatula, then allow to cool fully.
  8. Serve over Greek Yogurt or enjoy plain as a snack!
 

Equipment

  • Category: Breakfast, Snack, Gluten-Free, Vegetarian
  • Method: Bake

Nutrition

  • Serving Size: 1/10
  • Calories: 353
  • Sugar: 9g
  • Sodium: 61mg
  • Fat: 23g
  • Saturated Fat: 2g
  • Carbohydrates: 33g
  • Fiber: 5g
  • Protein: 7g
  • Cholesterol: 0mg

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Fall Apple & Pear Compote

Fall Apple & Pear Compote

Posted on by Amy MS, RD, LDN

Fall Apple & Pear Compote

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Apple and Pear Compote

Fall Apple & Pear Compote

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  • Author: Amy RD, LDN
  • Total Time: 30
  • Diet: Vegetarian
Print Recipe

Description

This fall compote is an easy appetizer, snack or even breakfast! Mix it up with your favorite apples or pears and serve on crostini or whole wheat waffles for a fall twist to your morning meal.

Ingredients

Scale
  • 3 Honey Crisp Apples
  • 2 Bartlett Pears
  • 2 tbsp Butter
  • 1 tbsp Honey
  • 1/2 tsp Cinnamon
  • 1/2 tsp Lemon juice
  • Pinch of Salt

Instructions

  1. Peel and core the Apples and Pears.
  2. Cut fruit into 1/2-inch pieces. Set aside.
  3. Heat a small saucepan over medium heat. Add butter and melt.
  4. To the saucepan add apples, pears, cinnamon, honey, lemon juice and a pinch of salt.
  5. Bring the mixture to a boil. Once the mixture has been brought to boil, reduce heat to low and simmer for 20 minutes, stirring occasionally, until the apples and pears are soft and tender.
  6. Serve over pancakes, a toasted baguette with goat cheese, or ice cream.
 
  • Prep Time: 10
  • Cook Time: 20
  • Category: Appetizer, Snack, Black Forest Farmer’s Market, Breakfast, Dessert

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 94
  • Sugar: 13g
  • Sodium: 19mg
  • Fat: 3g
  • Saturated Fat: 2g
  • Carbohydrates: 18g
  • Fiber: 3g
  • Protein: 1g
  • Cholesterol: 8mg

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