Category: Vegetarian

Birthday Cake Energy Bites

Birthday Cake Energy Bites

Posted on by Amy MS, RD, LDN

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Birthday Cake Energy Bites

Birthday Cake Energy Bites V2
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Birthday Cake Energy Bites V2

Birthday Cake Energy Bites

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

These Birthday Cake Energy Bites are a no-bake, high-protein snack made with dates, oats, nut butter, vanilla, and sprinkles for a healthy, funfetti-inspired treat. Perfect for meal prep, these gluten-free bites are quick, easy, and naturally sweetened!

Ingredients

Units Scale
  • 1 cup Pitted Dates
  • 1/2 cup Cashew Butter
  • 1/4 cup Oat Flour
  • 1/4 cup Vanilla Protein Powder
  • 2 tsp Vanilla Extract
  • 1/4 cup Sprinkles

Instructions

  1. Add the dates to the bowl of a food processor. Process for 1-2 minutes until the dates are broken down into small pieces or form a ball.
  2. Add the remaining ingredients (except for sprinkles) to the food processor. Blend until fully combined.
  3. 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.
  4. Then roll each ball in sprinkles. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Snack
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 106
  • Sugar: 8g
  • Sodium: 28mg
  • Fat: 5g
  • Carbohydrates: 15g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 0mg

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Buffalo White Bean Dip

Buffalo White Bean Dip

Posted on by Amy MS, RD, LDN

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Buffalo White Bean Buffalo Dip – High Protein

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Buffalo White Bean Buffalo Dip – High Protein

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

This Buffalo White Bean Dip is a creamy, spicy, and high-protein twist on your classic buffalo dip. Packed with nutritious white beans, it’s the perfect snack for anyone looking for a protein boost without sacrificing flavor. Great for game day or a healthy appetizer option!

Ingredients

Units Scale
  • 2 Cans (15 oz each) Cannellini Beans, drained and rinsed
  • 1 Garlic Clove
  • 1/2 cup Greek Yogurt
  • 1 cup Cottage Cheese
  • 1/4 cup Cream Cheese
  • 1/3 cup Hot Buffalo Sauce
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Smoked Paprika
  • 1/4 cup Cheddar Cheese, Shredded

Instructions

  1. Preheat oven to 375° F. Spray an oven-safe dish with nonstick spray, set aside.
  2. To a blender or food processor, add 1 can of beans (save the 2nd can!), garlic clove, Greek Yogurt, cottage cheese, cream cheese, buffalo sauce, cayenne pepper and smoked paprika. Blend until smooth.
  3. Pour the mixture into your dish. Then, add the 2nd can of whole beans, stirring gently with a spatula to incorporate them into your dip mixture. Use your spatula to even the top of the dip.
  4. Top dip with shredded cheddar cheese.
  5. Pop into the oven and bake for 25-30 minutes until bubbly.
  6. Serve with sliced veggies and tortilla chips or pita chips. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Appetizer
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 155
  • Sugar: 2g
  • Sodium: 534mg
  • Fat: 4g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 14g
  • Cholesterol: 12mg

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Meal Prep Frozen Smoothie Packs

Meal Prep Frozen Smoothie Packs

Posted on by Amy MS, RD, LDN

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Meal Prep Frozen Smoothie Packs

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Meal Prep Frozen Smoothie Packs

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

Streamline your mornings with these easy Meal Prep Frozen Smoothie Packs! Perfect for busy schedules, these packs combine fresh fruits, veggies, and other nutritious ingredients to create delicious smoothies in minutes—just blend and go. Ideal for a quick, healthy breakfast or snack!

Ingredients

Units Scale
  • 1 cup Greens (Spinach, Kale, Romaine etc)
  • 1 1/2 cups Fruit (Fresh or Frozen- whatever you like! (Mango, Pineapple, Berries etc)
  • Optional Dry Add-ins: Flaxseed, Chia Seeds, Protein Powder

To Mix Up Smoothies:

  • 1 1/2 – 2 cups Milk of Choice

Instructions

  1. To a large freezer bag or freezer safe container, add the greens, fruit and add-ins of your choice.
  2. Seal and store in the freezer until you are ready for a smoothie!
  3. To make the smoothie, add 1 1/2-2 cups of milk and the contents of your prepped smoothie bag.
  4. Blend until smooth. Enjoy!

Equipment

  • Prep Time: 5 Minutes
  • Category: Breakfast, Smoothie
  • Method: Blend
  • Cuisine: American

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Almond Coconut Granola

Almond Coconut Granola

Posted on by Amy MS, RD, LDN

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Almond Coconut Granola

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Almond Coconut Granola

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Servings 1x
  • Diet: Vegan
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Description

Crunchy and flavorful, Almond Coconut Granola is a wholesome blend of nuts, coconut, and lightly sweetened oats. Perfect for breakfast, meal prep or snacking!

Ingredients

Units Scale
  • 4 cups Old Fashioned Oats
  • 1 cup Unsweetened Shredded Coconut
  • 1 1/2 cups Sliced Almonds
  • 1/2 cup Ground Flaxseed
  • 1 1/2 tsp Cinnamon
  • 1 tsp Cardamom
  • Pinch Salt
  • 1/2 cup Maple Syrup
  • 1/2 cup Coconut Oil
  • 2 tsp Vanilla Extract
  • 1/4 tsp Almond Extract

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a large mixing bowl add the oats, coconut, almonds, flaxseed, cinnamon, cardamom, and salt. Stir together with a spatula and set aside.
  3. In a microwave safe bowl, melt the coconut oil. Then add the maple syrup, vanilla extract and almond extract. Stir to combine.
  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 halfway through at around 12 minutes.
  6. After 25 minutes remove the granola from the oven and using the back of a sturdy spatula, press the mixture down to help it clump together and create clusters. Allow to cool completely.
  7. Mix together and then allow the granola to cool before serving.
  8. Store the granola in an airtight container.
  9. Serve over Greek Yogurt or enjoy plain as a snack!

Equipment

  • Prep Time: 10 Minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/12
  • Calories: 348
  • Sugar: 10g
  • Sodium: 75mg
  • Fat: 26g
  • Carbohydrates: 26g
  • Fiber: 7g
  • Protein: 7g
  • Cholesterol: 0mg

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

Posted on by Amy MS, RD, LDN

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Egg Bites 1x
  • Diet: Gluten Free
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Description

Start your day with Cheesy Veggie Egg Bites, a protein-packed breakfast loaded with fresh veggies and savory cheese. Perfect for meal prep or busy mornings!

Ingredients

Units Scale
  • 1 cup Cottage Cheese
  • 8 Eggs
  • 1 cup Veggies (suggestions: Diced Bell Pepper, Green Onion, Mushrooms, Spinach)
  • 1/2 cup Grated Cheddar Cheese
  • 1/2 tsp Kosher Salt
  • 1/4 tps Ground Black Pepper

Instructions

  1. Preheat oven to 350° F. Spray a muffin tin with nonstick spray and set on top of a large sheet tray, then set aside.
  2. To a blender, add the cottage cheese, eggs, salt and pepper.
  3. Blend on high until fairly smooth about 1-2 minutes.
  4. Then, pour the mixtures straight from your blender, evenly into your prepared muffin tin.
  5. To each muffin cup, add about 1 tablespoon of each veggie you have prepared.
  6. Then, add 1 tablespoon of cheddar cheese on top.
  7. Place the muffin tin into the oven and bake for 20-25 minutes until the eggs are fully set.
  8. Remove from the oven and allow muffin tin to cool on a wire rack for 5 minutes.
  9. After 5 minutes, remove the egg bites from the muffin tin and allow to cool fully on the wire rack.

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Egg Bite
  • Calories: 72
  • Sugar: 2g
  • Sodium: 210mg
  • Fat: 4g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 7g
  • Cholesterol: 141mg

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Pumpkin Roll Out Cookies

Pumpkin Roll Out Cookies

Posted on by Amy MS, RD, LDN

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Pumpkin Roll Out Cookies

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Pumpkin Roll Out Cookies

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  • Author: Amy MS, RD, LDN
  • Total Time: 42 minutes
  • Yield: 24 Cookies 1x
  • Diet: Vegetarian
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Description

Soft, spiced, and perfectly festive, these pumpkin roll-out cookies are a family favorite! Easy to cut into fun shapes and topped with a sprinkles for even more fun, they’re perfect for holiday baking or a cozy weekend treat.

Ingredients

Units Scale
  • 1/2 cup Unsalted Butter, softened
  • 1/2 cup Maple Syrup
  • 1/4 cup Brown Sugar
  • 1/2 cup Pumpkin Puree
  • 1 tsp Vanilla Extract
  • 1 cup White Whole Wheat Flour
  • 1 1/4 cup All Purpose Flour
  • 3/4 tsp Baking Powder
  • 2 1/2 tsp Pumpkin Pie Spice
  • 1/4 tsp Kosher Salt

Instructions

  1. In a medium sized mixing bowl, add the flours, baking powder, pumpkin pie spice and salt. Whisk together and set aside.
  2. In the bowl of a stand mixer, add the wet ingredients: butter, maple syrup, brown sugar, pumpkin puree and vanilla extract. Mix on low, then increase the speed to medium and cream together the ingredients until light and fluffy.
  3. Next, turn the mixer to low and slowly add the dry ingredients. Mix until the dough comes together.
  4. Cover the dough with plastic wrap and refrigerate for at least 30 minutes.
  5. Preheat your oven to 350 F.
  6. Roll the dough out to about 1/4 inch thick. Using your cookie cutters, cut the cookies into your favorite shapes. (Top with sprinkles to jazz them up if you’d like!)
  7. Place the cookies onto a silpat lined sheet tray.
  8. Bake for 12-15 minutes until the cookies are set.
  9. Remove from the oven and allow to cool on a wire rack. Enjoy!

Equipment

  • Prep Time: 30 minutes
  • Cook Time: 12
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Cookie
  • Calories: 104
  • Sugar: 6g
  • Sodium: 48mg
  • Fat: 4g
  • Carbohydrates: 16g
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 10mg

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Festive Chocolate Bark

Festive Chocolate Bark

Posted on by Amy MS, RD, LDN

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Festive Chocolate Bark

Festive Chocolate Bark
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Festive Chocolate Bark

Festive Chocolate Bark

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 25 pieces 1x
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Description

This chocolate bark is loaded with crunchy nuts and sweet dried fruit, it’s the perfect mix of sweet, salty, and satisfying. Easy to make, totally customizable, and a hit at any holiday gathering—or just for you with a cozy cup of cocoa.

Ingredients

Units Scale
  • 12 oz Chocolate Chips (choose your favorite, dark, semi-sweet or milk chocolate)
  • 3/4 cup Nuts and/or Seeds (I like cashews, pistachios, slivered almonds, pepitas)
  • 1/4 cup Dried Cranberries or Cherries
  • 1/4 cup Unsweetened Shredded Coconut
  • Pinch Flaky Sea Salt

Instructions

  1. Cover a large sheet tray with a silpat or parchment paper, set aside.
  2. Melt the chocolate in a microwave safe bowl, on 30-second intervals, stirring in between each one. (You can also melt the chocolate in a heat-proof bowl over a saucepan of simmering water.)
  3. Using a rubber spatula, pour the chocolate onto the center of the tray and spread it out evenly until it is about 1/4″ thick. It will likely not reach the edges of your sheet tray.
  4. Sprinkle your toppings over top, the nuts/seeds, dried fruit, coconut and finally sea salt. Give the toppings a little press into the chocolate with the palms of your hands or back of a spatula.
  5. Place the sheet tray into the fridge so that the chocolate can set for 15 minutes.
  6. Once the chocolate has hardened, use your hands to break it into pieces. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Dessert, Holiday
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 piece
  • Calories: 104
  • Sugar: 9g
  • Sodium: 11mg
  • Fat: 7g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 2g
  • Cholesterol: 5mg

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Easy Maple Glazed Carrots

Easy Maple Glazed Carrots

Posted on by Amy MS, RD, LDN

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Easy Maple Glazed Carrots

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Easy Maple Glazed Carrots

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
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Ingredients

Units Scale
  • 1 lb Carrots, peeled and ends trimmed
  • 1/2 tbsp unsalted Butter
  • 1/2 tbsp Olive Oil
  • 1 tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • Ground Black Pepper
  • Parsley, minced for Garnish (Optional)

Instructions

  1. Prep your carrots by slicing them into sticks
  2. Heat a large cast iron pan or sautee pan over medium high heat.
  3. When you pan is warm, add the butter and olive oil.
  4. Next add the carrots, salt and pepper and cook, for 4-5 minutes, stirring occasionally or tossing carrots in the pan so that they brown evenly.
  5. Then add the maple syrup to the pan and cook for an additional minute.
  6. Serve hot or warm. Top with parsley if desired. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 5
  • Category: Sides, Holiday
  • Method: Sautee
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 160
  • Sugar: 9g
  • Sodium: 150mg
  • Fat: 5g
  • Carbohydrates: 40g
  • Fiber: 10g
  • Protein: 3g
  • Cholesterol: 4mg

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Air Fryer Chickpea Chocolate Chip Cookie Bites

Air Fryer Chickpea Chocolate Chip Cookie Bites

Posted on by Amy MS, RD, LDN

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Air Fryer Chickpea Chocolate Chip Cookie Bites

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Air Fryer Chickpea Chocolate Chip Cookie Bites

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 25 Cookie Bites 1x
  • Diet: Gluten Free
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Description

Air Fryer Cookie Dough Chickpea Bites are a healthier, delicious twist on traditional cookie dough treats. Made with chickpeas for added protein and fiber, they’re crispy on the outside and soft on the inside, making them a great snack, or fiber-filled dessert treat!

Ingredients

Units Scale
  • 1 can, 15 oz Chickpeas, drained and rinsed
  • 1/2 cup Peanut Butter
  • 1/3 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1 Egg
  • 1 tsp Ground Flaxseed
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Cinnamon
  • 1/2 cup Oat Flour
  • 1/3 cup Mini Chocolate Chips

Instructions

  1. To a food processor or high-powered blender, add all the ingredients except the chocolate chips.
  2. Process the dough until smooth, about 1-2 minutes.
  3. Take the blade out of the food processor, or alternatively pour the dough into a bowl, then add the chocolate chips and stir into the batter with a spatula.
  4. Preheat your air fryer to 350° F.
  5. Spray the inside of your air fryer basket with nonstick spray.
  6. Scoop 1 tablespoon size portions and place into the air fryer, spacing each cookie bite 2 inches apart.
  7. Air fry on 350° F for 7-10 minutes, depending on your air fryer.
  8. Allow to cool for 10 minutes before digging in, enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Dessert, Snack
  • Method: Air Fry
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 86
  • Sugar: 3g
  • Sodium: 159mg
  • Fat: 4g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 40mg

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Taco Salads in a Jar

Taco Salads in a Jar

Posted on by Amy MS, RD, LDN

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Taco Salads in a Jar

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Taco Salads in a Jar

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
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Description

Taco Salads in a Jar are an easy and delicious meal prep! With layers of beans, veggies and the simplest dressing these salads will elevate your lunch game!

Ingredients

Units Scale
  • 4 tbsp Salsa
  • 4 tbsp Greek Yogurt
  • 1 Can, 15oz Black Beans, drained and rinsed
  • 1 cup Frozen Corn
  • 1 Orange Bell Pepper, diced
  • 1 pint Cherry Tomatoes, sliced in half lengthwise
  • 1–2 tbsp Jarred Jalapenos
  • 1 cup Romaine Lettuce
  • Optional: 1/2 cup Crushed Taco Shell, 1/4 cup Shredded Cheddar Cheese

Instructions

  1. Set out two large mason jars.
  2. Pour 2 tbsp salsa into the bottom of each jar. Top with 2 tbsp Greek Yogurt.
  3. Add 1/2 of the rinsed black beans to each jar.
  4. Next add 1/2 cup frozen corn to each jar.
  5. Top the corn with half of the cherry tomatoes and 1-2 tbsp jalapenos.
  6. Finally, top each jar with 1/2 cup Romaine lettuce.
  7. Seal your jars with lids and pop them into the refrigerator until you are ready to enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Lunch, Salad
  • Method: No-Cook
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1 Salad
  • Calories: 317
  • Sugar: 11g
  • Sodium: 664mg
  • Fat: 2.5g
  • Carbohydrates: 60g
  • Fiber: 17g
  • Protein: 19g
  • Cholesterol: 4.4mg

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Nutrient-Packed Berry Parfait

Nutrient-Packed Berry Parfait

Posted on by Amy MS, RD, LDN

Nutrient-Packed Berry Parfait

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Nutrient-Packed Berry Parfait

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

Berry Parfait is nutrient-packed breakfast, dessert or snack! This anti-inflammatory recipe is easy-to-make with layers of fresh berries, Greek yogurt, and crunchy granola.

Ingredients

Units Scale
  • 3/4 cup Greek Yogurt
  • 1/3 cup Granola
  • 1/2 cup Mixed Berries (Strawberries, Blueberries, Blackberries, Raspberries- choose your favorites!)

Instructions

  1. To a tall glass or mason jar, add 3 spoonfuls of yogurt.
  2. Top with 3 spoonfuls of granola.
  3. Top with a mixture of your favorite berries, creating an even layer on top of the granola.
  4. Repeat with remaining ingredients, finishing with berries on top. Enjoy!
  • Prep Time: 5 minutes
  • Category: Breakfast, Snack, Dessert
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 297
  • Sugar: 20g
  • Sodium: 125mg
  • Fat: 6g
  • Carbohydrates: 40g
  • Fiber: 4g
  • Protein: 23g
  • Cholesterol: 9mg

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Easy Cashew Curry (An Anti-Inflammatory Dish!)

Easy Cashew Curry (An Anti-Inflammatory Dish!)

Posted on by Amy MS, RD, LDN

Easy Cashew Curry (An Anti-Inflammatory Dish!)

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Easy Cashew Curry (An Anti-Inflammatory Dish!)

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  • Author: Amy MS, RD, LDN
  • Total Time: 25 minutes
  • Yield: 6 Servings 1x
  • Diet: Vegan
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Description

Easy Cashew Curry is a creamy, anti-inflammatory dish brimming with cashews and vibrant vegetables, simmered in a blend of soothing spices. This comforting meal is not only delicious but also quick, making it a perfect weeknight meal.

Ingredients

Units Scale
  • 1 tbsp Olive Oil
  • 1/2 Large White Onion, diced
  • 4 Cloves Garlic, Minced
  • 1 tbsp Fresh Ginger, Minced
  • 2 tsp Turmeric
  • 2 tsp Ground Coriander
  • 1 tsp Smoked Paprika
  • 1 tsp Curry Powder
  • 2 tbsp Tomato Paste
  • 2 cups Vegetable Stock
  • 2 cups Coconut Milk
  • 2 cups Raw Cashews

Instructions

  1. Heat a large sautee pan to medium heat. Add the olive oil, then the diced onion. Cook for 7-8 minutes until the onion is translucent and begins to brown slightly.
  2. Turn the heat down to low and add the garlic and ginger to the pan. Cook for 1-2 minutes.
  3. Next, add the spices, turmeric, coriander, smoked paprika and curry powder. Stir into the onion mixture. Then add the tomato paste and stir again.
  4. Next add the vegetable stock, stirring up any browned bits on the bottom of the pan (this is flavor!)
  5. Then add the coconut milk and cashews, stir again to combine.
  6. Bring the mixture to a simmer, cover and cook for 10 minutes.
  7. After 10 minutes check the curry, stir again and crack the lid to allow some steam to escape.
  8. Cook for another 10 minutes.
  9. Then, turn off the heat and add a pinch of salt if desired.
  10. Serve with brown rice, flatbread and sauteed greens for an anti-inflammatory packed meal.

Notes

  1. If you like more heat, top the curry with crushed red pepper flakes, sriracha or your favorite hot sauce.
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Sri Lankan

Nutrition

  • Serving Size: 1 Serving
  • Calories: 414
  • Sugar: 5g
  • Sodium: 27mg
  • Fat: 35g
  • Carbohydrates: 19g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 0mg

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Rainbow Crunch Salad with Miso Dressing

Rainbow Crunch Salad with Miso Dressing

Posted on by Amy MS, RD, LDN

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

Rainbow Crunch Salad with Miso Dressing

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Rainbow Crunch Salad with Miso Dressing

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

Rainbow Crunch Salad, features a vibrant mix of crisp cabbage and crunchy textures tossed in a tangy and savory miso dressing.

Ingredients

Units Scale

Salad:

  • 1 cup Shredded Green Cabbage
  • 1 cup Shredded Purple Cabbage
  • 1 cup Grated Carrots
  • 4 Scallions, sliced
  • 1 Bell Pepper, juilened
  • 1 cup Shelled Edamame (if frozen, be sure to thaw before adding to salad)

Miso Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup PB Fit
  • 1/4 cup Soy Sauce
  • 2 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Chili Paste

Instructions

  1. Add all the salad ingredients to a large mixing bowl. Using two spoons, toss the vegetables together. Set aside.
  2. In a medium-sized mixing bowl, add all the ingredients for the miso dressing. Whisk together until no lumps remain.
  3. Pour the dressing over top of the vegetables. Use the spoons to toss the vegetables and dressing together.
  4. Top with sliced almonds, roasted cashews or pepitas if you’d like extra crunch!

Equipment

  • Prep Time: 10 minutes
  • Category: Salad
  • Method: No Cook

Nutrition

  • Serving Size: 1 Serving
  • Calories: 154
  • Sugar: 27g
  • Sodium: 1145mg
  • Fat: 20g
  • Carbohydrates: 26g
  • Fiber: 20g
  • Protein: 7g
  • Cholesterol: 0mg

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Yellow Plum Sorbet

Yellow Plum Sorbet

Posted on by Amy MS, RD, LDN

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

Yellow Plum Sorbet

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Yellow Plum Sorbet

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  • Author: Amy MS, RD, LDN
  • Total Time: 0 hours
  • Yield: 6 Servings 1x
  • Diet: Vegetarian
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Description

Bright and refreshing, this plum sorbet combines ripe sorriso plums with a touch of lemon juice and a hint of honey for a delicious, summer treat. This recipe was developed for the Black Forest Farmer’s Market.

Ingredients

Units Scale
  • 1 1/2– 2 lbs Ripe Sorriso Plums
  • 2 tsp Lemon Juice
  • 1/2 cup Maple Syrup
  • 1/2 cup Water

Instructions

  1. Halve, pit and cut plums into 1 1/2-inch dice. Place diced plums into a large sauce pan.
  2. To the sauce pan add maple syrup and lemon juice.
  3. Cover and bring to a simmer. Then, simmer uncovered for 8 minutes. Remove from heat and allow mixture to cool to room temperature.
  4. In a food processor or blender, blend the mixture until smooth. Then place the mixture into a container and chill for at least 2 hours.
  5. When the sorbet mixture is completely chilled, freeze the mixture using an ice cream maker, according to your machine’s directions.
  6. Once frozen, scoop into bowls and enjoy! Or place the frozen sorbet into a freezer-safe container and keep in the freezer until ready to enjoy.

Equipment

  • Prep Time: 15 minutes
  • Cook Time: 10 minutes + 3 Hour Freeze Time
  • Category: Dessert
  • Method: Ice Cream Machine
  • Cuisine: Italian

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Sweet Corn & Stone Fruit Summer Salad

Sweet Corn & Stone Fruit Summer Salad

Posted on by Amy MS, RD, LDN

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Sweet Corn & Stone Fruit Summer Salad

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Sweet Corn & Stone Fruit Summer Salad

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

This vibrant summer salad combines juicy peaches and ripe tomatoes with crisp, fresh sweet corn, all tossed in a zesty lime vinaigrette. This recipe was developed for the Black Forest Farmer’s Market.

Ingredients

Units Scale

Salad:

  • 4 Ears Corn, shucked
  • 2 Ripe Peaches
  • 3 Tomatoes
  • 3 Spring Onions

Lime-Honey VInaigrette:

  • 1/4 cup Olive Oil
  • 2 tsp Lime Zest
  • 2 tsp Lime Juice
  • 1 tbsp Maple Syrup or Honey
  • 2 tsp Dijon Mustard
  • 1/8 tsp Kosher Salt
  • 1/8 tsp Ground Black Pepper

Instructions

  1. To make the dressing, whisk all ingredients together, then set aside.
  2. Cut the corn kernels off the cob and place into a large mixing bowl.
  3. Slice the peaches and place into the bowl with the corn.
  4. Dice the tomatoes into 1/2 inch dice and add to the bowl.
  5. Next, chop the spring onions and add to the bowl.
  6. Drizzle half the vinaigrette over top the salad and stir together with a spoon, taking care to not bruise the peaches!
  7. Taste the salad and add more dressing to your taste preferences. Enjoy!

Equipment

  • Prep Time: 15 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: American

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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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Blackberry Tart

Blackberry Tart

Posted on by Amy MS, RD, LDN

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Blackberry Tart

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