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Sausage Kabobs

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These sausage kabobs with colorful veggies make the perfect better-for-you option to serve at tailgating or cookouts. Ready to go in 20 minutes with no marinating required!

Colorful sausage kabobs

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What are kabobs?

Kabobs are made up of cut meat and/or vegetables which are threaded onto a skewers and grilled. They are especially popular around summertime and for tailgating season. For this recipe, we are using a mixture of sausage and vegetables.

What sausage should I use?

You can use any flavor of sausage, just make sure it's already fully cooked. I like to use Teton Waters Ranch sausages because they contain just a few ingredients you can actually pronounce and they're grass-fed, which allows them to have higher amounts of omega 3s compared to conventional beef.

Omega 3 fats are a type of unsaturated fat that are very beneficial for us in a number of ways. It's best know for it's heart health benefits but it's also great for our brain health, protecting against stroke, and fighting off inflammation.

You can also use this sausage for sheet pan jambalaya or tuscan soups.

Colorful sausage kabobs

What vegetables should I use?

In the recipe card, I've written the specific vegetables I like to use, but feel free to mix it up with any veggies you like best. Just be sure to use quick cooking vegetables and avoid tougher vegetables like potatoes, beets, and squash. Before you thread your veggies onto the skewer, cut them into chunks.

Here are some vegetables you might try:

  • Different colored bell peppers
  • Zucchini
  • Yellow Squash
  • Broccoli
  • Mushrooms
  • Onions
  • Cherry Tomatoes
  • Corn on the cob
  • Carrots
Colorful sausage kabobs on the grill

As seen on FOX 31 Denver!

See these kabobs in action being demoed on live news for FOX31 Denver. You can watch the full segment here.

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

IMG 6382 scaled
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5 from 2 votes

Sausage Kabobs

Colorful sausage and vegetable kabobs are the perfect better-for-you option to serve at tailgating or cookouts. Ready to go in 20 minutes with no marinating required!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Dish Choices
Cuisine: American
Keyword: grilling, kabobs, sausage, veggies
Servings: 4 servings
Calories: 310kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 8-10 wooden skewers , soaked in water at least 30 minutes before cooking
  • 1 medium orange bell pepper, cut into chunks
  • 1 medium zucchini, cut into 1 inch slices
  • 1 small red onion, cut into chunks
  • 8 ounces white whole mushrooms
  • 1 - 10 ounce package fully cooked sausage of your choice, cut into 1 inch pieces (I like to use any flavor of Teton Waters Ranch sausages)
  • 3 tablespoons olive oil
  • 1 tablespoon Italian seasoning
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste

Instructions

  • Preheat grill to medium high heat (350 to 375ºF).
  • Alternate threading various vegetables and sausage between 4 skewers.
  • Combine olive oil, Italian seasoning, garlic powder, and salt and pepper in a small bowl. Generously brush olive oil mixture onto kabobs.
  • Add kabob skewers to grill and cook, turning occasionally until the vegetables and sausage start to brown, about 8-10 minutes.

Notes

Feel free to mix it up and use any other vegetables you like. Here are some ones to try:
  • Different colored bell peppers
  • Zucchini
  • Yellow squash
  • Broccoli
  • Mushrooms
  • Any colored onions
  • Cherry tomatoes
  • Corn on the cob
  • Carrots

Nutrition

Serving: 2kabobs | Calories: 310kcal | Carbohydrates: 9g | Protein: 12g | Fat: 26g | Saturated Fat: 7g | Sodium: 490mg | Fiber: 2g

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Pinterest Kabobs

Oat Flour Pancakes

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Try this spin on a classic comfort food with Oat Flour Pancakes! These golden brown cakes include mashed bananas, oat flour, and almond milk for a higher-fiber, gluten-free friendly breakfast. Perfect to serve at everything from elegant brunches to cozy mornings at home.

Pouring maple syrup over stack of pancakes

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What are oat flour pancakes?

These gluten free oat pancakes are simply pancakes that have substituted the traditional all purpose flour for oat flour.

Oat flour vs all purpose flour

Oat flour is oats that have been blended down into a ultra fine texture resembling flour. When compared to all purpose flour, oat flour has a bit more protein and 3 times more fiber. Oats are naturally gluten-free but they may be processed in a facility that works with gluten. That's why if you have a gluten allergy, be sure to look out for gluten-free labeled oat flour.

Oat flour doesn't rise the same way regular flour does, that's why we're using baking powder as the leavening agent. These pancakes will still be slightly thinner than your classic stack. They are just as delish though! 

We've also tested this swapping the oat flour for 1 cup all purpose flour and it works well!

Can you make your own oat flour? 

To save time, you can buy oat flour in the baking or flours section of the store.

You can also make your own at home by pulsing rolled oats in a food processor until broken down into a super fine consistency. A heaping cup of rolled oats will yield the 1 cup of oat flour needed for this recipe.

Gray bowl of oat flouw

Use up those ripe bananas

This recipe also calls for ripe bananas. These browned bananas are perfect to use for baked goods like banana bread or these easy pancakes. In fact, the riper the better because brown bananas have a higher sugar content than yellow bananas. This high sugar content naturally lends a sweeter taste for these pancakes. Ripe bananas are also softer, making them easier to mash up.

If you end up having extra brown bananas, freeze them and use them in peanut butter smoothie bowls or make your own strawberry cheesecake "nice" cream.

Tips for cooking the perfect oat flour pancakes

For the most part, oat flour pancakes are very similar to regular pancakes.

  • The pancake batter should be somewhat thin but not overly runny. If the batter is too thin, add a small amount of oat flour to thicken it. If the batter is too thick, add a splash of almond milk to thin out the batter.
  • I recommend using a pancake griddle if you have one because it will make it easier to control the exact temperature.
  • Make sure your griddle or pan is preheated before you start adding the batter over. To see if the pan is hot, you can add a drop of water over the pan. It should ball up and sizzle around the pan.
  • Once the batter has been cooking for a couple of minutes, you should see small bubbles start to form on the top of the batter. This means it's cooked through to golden brown perfection on that side and is ready to flip. Cook for about 3 minutes per side.
  • This recipe makes 8 small pancakes or about 4 servings. If you are wanting to make more, simply double the recipe to create more batter.
Golden brown pancakes topped with chocolate chips

Customize it with any toppings of choice

Although these pancakes are delicious on their own, I love to spruce them up with delicious toppings. You can mix in toppings as well but they may be harder to flip since these pancakes tend to yield a thinner batter. Here are some toppings to try:

  • Maple syrup
  • Dark chocolate chips
  • Greek yogurt
  • Toasted shredded coconut
  • Sliced bananas
  • Fresh berries
  • Whipped cream
  • A sprinkle of cinnamon
  • Creamy nut butter
  • Chopped nuts
  • Homemade granola
Pancakes with blueberries

Can you make this recipe vegan? 

This recipe uses eggs as the ingredient that helps bind everything together. If you are following a vegan diet, you could try substituting the egg for a flax egg. To do this, combine a tablespoon of flaxseed meal with three tablespoons of water and let it sit for 15 minutes to thicken. Keep in mind, this variation may create less overall browning and a thicker batter. Add a splash of extra almond milk to the batter as needed.

Can you keep leftover pancakes?

I recommend making these pancakes right before serving so they are hot and fresh. However, you can always save leftovers for another breakfast or a snack. Store leftover pancakes in a zip top bag or container for up to 3 days in the fridge or up to 3 months in the freezer. To reheat, simply pop in the microwave for 20-30 seconds or until warm.

If you have extras, these pancakes are also perfect to add over a weekend breakfast charcuterie board.

Layers of pancakes

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

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5 from 2 votes

Oat Flour Pancakes

A spin on the classic stack! These golden brown pancakes use mashed bananas, oat flour, and almond milk for a gluten-free, dairy-free friendly breakfast.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Breakfast Choices
Cuisine: American
Keyword: breakfast, gluten free, oat flour, pancakes
Servings: 8 small pancakes
Calories: 190kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 1 extra ripe medium banana, 6 to 7 inches long
  • ¾ cup unsweetened vanilla almond milk
  • 1 large egg*, see note for vegan option
  • 1 tablespoon vegetable oil
  • 1 cup oat flour, spooned into cup** (about 120 grams)
  • 1 tablespoon white sugar
  • 2 teaspoons baking powder
  • Cooking spray
  • Toppings of your choice (maple syrup, chocolate chips, yogurt, shredded coconut, sliced bananas, berries, whipped cream, cinnamon, nut butter, chopped nuts, or granola)

Instructions

  • Preheat pancake griddle to 350ºF (recommended) or a large pan over medium heat. 
  • In a large bowl, add banana and use a fork to mash into a puree. Then, whisk in almond milk, egg, and oil until combined.
  • Gently whisk in oat flour, sugar, and baking powder until it's all incorporated.
  • Spray griddle or pan with cooking spray, then use just slightly under a ¼ cup to measure out the batter and pour pancakes over the hot griddle or pan. If pancakes don't fit on one pan or griddle, work in batches.
  • When cooking, wait until the batter begins to form small bubbles on top before flipping (about 3 minutes per side). 
  • Top pancakes with any desired toppings and enjoy warm.

Video

Notes

*To make this recipe vegan, swap a regular egg for flax egg. Combine 1 tablespoon of flax seeds + 3 tablespoon of water and let it thicken for 15 minutes before using. Note: this variation may lend less browning and a thicker batter. Add a splash of extra almond milk as needed.
**If you don’t have oat flour, make your own by pulsing rolled oats in a food processor until broken down into a super fine consistency. A heaping cup of rolled oats will yield 1 cup of oat flour.

Nutrition

Serving: 2pancakes | Calories: 190kcal | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Sodium: 290mg | Fiber: 3g | Sugar: 7g

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Oat flour pancakes

Pesto Pasta with Vegetables

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This Pesto Pasta with Vegetables, also known as pesto primavera, is the perfect light dish to enjoy for lunch or dinner. Plus, you get to choose any vegetables of your choice to throw in the mix! Try pairing this pasta with a protein like chicken, shrimp, or chickpeas to round out the meal.

Penne pasta and vegetables in a large pan

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

How do you make pesto pasta with vegetables?

I've got good news for you. This recipe is as easy as it sounds! Simply combine pasta with fresh veg and pesto. Here's how: 

  1. Cook your pasta. Cook according to the packager depending on what type of pasta you use. 
  2. Quickly sauté your veggies. You can add raw veggies but I like to soften them with a quick sauté for 3-4 minutes. 
  3. Combine with pesto. Then, add everything into one pot and add over the delicious pesto. Bonus points for making your own pesto sauce.
Ingredients scattered on a white backdrop

Is this dish healthy?

Absolutely! This penne pesto is filled with a variety of colorful vegetables. And as a dietitian, I'm always telling people to "eat the rainbow" because all these different colors represent all kinds of nutrients that keep us healthy.

While pasta can definitely be part of a balanced diet, I often like to swap regular pasta for chickpea pasta. Chickpea pasta cooks and tastes just like regular pasta, but is loaded with extra protein and fiber. In fact, when comparing 2 ounce servings, chickpea pasta has double the amount of protein or regular pasta. This protein promotes muscle recovery and allows us to feel fuller longer. 

Close up of pasta dish

Customize with any vegetables and pasta of your choice

Like all of my other recipes, this pesto pasta is completely customizable. You get to choose what veggies you want to use.

Just be sure to stick with quick-cooking vegetables and avoid tougher vegetables like potatoes, beets, and squash. Before you throw veggies into the pan, cut them into bite-sized pieces. Mix and match any of the following to fill your 5 cups of veggies:

  • Corn
  • Bell peppers - any color
  • Zucchini
  • Cherry tomatoes
  • Yellow squash
  • Broccoli
  • Carrots
  • Peas
  • Asparagus

You also get to choose any pasta of your choice. You can use regular pasta or other types like chickpea pasta, cauliflower pasta, brown rice pasta, or lentil pasta. I tend to like using chickpea pasta because it packs in more protein and fiber.

When it comes to the actual shape of the pasta, try using penne, spirals, or bowties or any other shape you'd like! 

Colorful vegetables in a white bowl

What should I serve this pesto primavera with?

Try pairing this pasta with a protein like chicken, shrimp, or chickpeas to round out the meal. If you're using chickpea pasta, it already has a lot of protein so you probably don't need to add anything extra on top.

Need more hands-on help with recipes?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen. Click here to learn more about this virtual program with a dietitian. 

Pesto Primavera Square
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4.15 from 7 votes

Pesto Pasta with Vegetables

This Pesto Pasta with Vegetables, also known as pesto primavera, is the perfect light dish to enjoy for lunch or dinner. Plus, you get to choose any vegetables of your choice to throw in the mix!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Main Dish Choices
Cuisine: American
Keyword: easy dinner, healthy, one pot, pasta, pesto pasta, primavera, vegetables
Servings: 4 servings
Calories: 390kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 8 ounces pasta of your choice** (I prefer using chickpea pasta for extra protein but you can also use regular pasta, cauliflower pasta, brown rice pasta, or lentil pasta)
  • 1 tablespoon olive oil
  • 5 cups quick cooking vegetables of your choice, chopped into small pieces (I recommend using a mixture of various vegetables to fill the 5 cups total such as corn, bell peppers, zucchini, cherry tomatoes, yellow squash, broccoli, carrots, peas, and asparagus)
  • 3 cloves garlic, minced (about 1 tablespoon)
  • 1 tablespoon Italian seasoning
  • ½ cup pesto
  • ¼ cup fresh grated parmesan, plus more for serving
  • 1 small lemon, juiced (about 1 tablespoon)

Instructions

  • In a large pot, bring water to a boil. Cook your pasta according to the package directions. Once cooked, reserve ¼ cup of pasta water, then drain pasta and place it back into the pot.
  • While pasta is cooking, heat oil in a large pan over medium heat. Add vegetables and saute for 3-4 minutes until slightly softened. Turn heat to low and stir in garlic and Italian seasoning.
  • Add cooked pasta over vegetables. Toss everything with pesto, parmesan cheese, and lemon juice. If you prefer a thinner sauce, add the reserved pasta water and toss once again.
  • Serve pasta with more parmesan cheese on top, if desired.

Video

Notes

**You can use any shape of pasta you like but I typically like to use penne, spirals, or bowties for this dish.

Nutrition

Serving: 1serving | Calories: 390kcal | Carbohydrates: 45g | Protein: 21g | Fat: 19g | Saturated Fat: 4g | Sodium: 500mg | Fiber: 12g | Sugar: 7g

If you're craving more veggie-packed pasta recipes, try these:

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Pesto Pasta with Vegetables from Cheerful Choices

Healthy Grocery Haul + 20 Recipes to Try

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Not sure what to grab for groceries this week? I've made it easy for you and broken it down into the top items to buy for your grocery haul. Plus, 20 easy recipes to try!

Grocery haul items

What does a healthy grocery haul look like?

When it comes to planning out groceries to buy, you want to be sure to include a variety of ingredients. A healthy grocery haul includes fruits and vegetables, lean protein, whole grains, healthy fats, snacks, and sweets.

Having this balance is beneficial for our health in a number of different ways. It allows us to feel satisfied after a meal which can help prevent overeating. This variety also ensures we are getting all the nutrients we need to stay healthy.

My favorite way to create a healthy grocery haul is to order online with Hungryroot!

Hungryroot box on front porch

What is Hungryroot?

Hungryroot is an online grocery delivery service delivered right to your front door. It provides you with all the options you could ever want for a healthy haul! Fresh produce, plant based meats, ready to go salads-you name it.⁣ They're ingredients are perfect to add to home cooked meals too.

Click here to check out their website and get $50 off your first delivery!

Here's what types of ingredients I like to include on my Hungryroot order and grocery list.

Healthy groceries to buy:

1. Fruit and Vegetables

You don't hear much hate on fruits and vegetables for a reason. That's because they're low in calories, packed with filling fiber, and rich in important vitamins and minerals. The goal is to eat the rainbow because all those different colors represent different phytonutrients that help keep us healthy. Here are just a few examples. 

  • Red - Red fruits and vegetables like tomatoes and red peppers have a nutrient called lycopene, which is a type of antioxidant responsible for protecting the cells in our body from damage.
  • Orange - Orange fruits and vegetables like carrots and sweet potatoes are packed with a type of pigment called Beta-carotene which is converted to Vitamin A in the body. Vitamin A is important for vision as well as keeping our immune system strong.
  • Blue and Purple - Blue and purple fruits and vegetables like blueberries and eggplant are rich in a type of plant pigment called anthocyanin which helps reduce inflammation in the body.
Fruits and vegetables

Recipes to try: 

2. Proteins

Protein is an essential part of our diet. It allows us to feel fuller longer and promotes muscle recovery. Focus on getting a mixture of both lean animal protein and plant proteins. If you follow a vegetarian or vegan diet, you can omit any meat or animal products. 

  • Examples of lean animal protein include chicken, shrimp, salmon, trout, steak, turkey, yogurt, cheese, and eggs.
  • Examples of plant protein include beans, nuts, nut butters, seeds, nutritional yeast, seitan, tofu, tempeh, and edamame.
Animal and plant proteins

Recipes to try:

3. Whole grains

Carbs get a bad rap but they're super important for us. It's just all about choosing the right kind of carbohydrates and creating a balance. Choose mostly whole grain products as they pack in more fiber and B vitamins. 

Examples of whole grains include brown rice, quinoa, granola, corn tortillas, whole wheat breads, whole wheat pasta, and oat crackers.

Whole grain products

Recipes to try:

4. Sauces, dips, and dressings

Sauces, dips, and dressings are ingredients that add a lot of great flavor to our meals. Aim to choose ones that contain healthy fats. Examples include thai peanut butter sauce, guacamole, pesto, olive oil salad dressings, chickpea blended hummus, or tahini sauce.

Sauces, dips, and dressings

Recipes to try:

5. Snacks and sweets

It's all about balance so it's important to honor your sweet tooth. Feel free to indulge every once in a while, but try to also set yourself up for success by purchasing better-for-you options. Some examples include low sugar peanut butter bites, frozen yogurt popsicles, sweet potato cups, and chickpea cookie dough.

Snacks are a great way to honor your hunger between meals and prevent overeating at larger meal times. Pair protein and fiber together for a satiating combo. I love to snack on parmesan crisps + sliced zucchini, corn chips + hummus, or dried mango + mixed nuts. 

You can also make your own snacks and sweets at home-give these recipes a try

Snacks and sweets

Recipes to try:

Want to try Hungryroot for yourself?

Head over to Hungryroot.com to check out all the healthy grocery options they have!

Ingredients stacked in Hungryroot box

And if you want more hands-on help creating recipes with your Hungryroot groceries, I've got you covered.

If you're feeling overwhelmed when it comes to nutrition with your busy schedule, my value-packed "Coaching + Cooking" program is for you.

First, you'll meet with myself, a registered dietitian, to discuss your nutrition goals. Then, we'll make it actionable by connecting across kitchens and you'll learn how to cook delicious recipes with your healthy groceries. This is a great way to build up your kitchen confidence!

Click here to learn more about my program and book a FREE discovery call with me!

Dragon Fruit Smoothie Bowl

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Who says you have to be on the beach to enjoy a Dragon Fruit Smoothie Bowl? Make this vibrant bowl at home by blending together frozen dragon fruit, strawberries, and bananas covered with crunchy toppings of your choice. Trust me, this bright pink bowl tastes just as good as it looks!

Close up of bright pink smoothie bowl

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What is a smoothie bowl?

Smoothie bowl breakfasts have been on repeat for me this summer. They're easy, nutritious, and so satisfying.

A smoothie bowl is simply a thicker version of a smoothie. This allows you to spoon them into a bowl and add over delicious toppings of your choice. I personally prefer smoothie bowls over smoothies because I enjoy the satisfying crunch of granola or chopped fruit on top. Plus, the act of eating, as opposed to drinking, allows me to slow down and become more mindful of each bite.

Is this dragon fruit smoothie bowl healthy?

Dragon fruit (also known as pitaya) is extremely healthy for us. Much like blueberries or carrots, dragon fruit gets its bright pink color from plant pigments called carotenoids. These carotenoids act as a type of antioxidant which helps protect the cells in our body from damage. 

Dragon fruit is also loaded with fiber-about 7 grams per cup! Adding it to your morning smoothie bowl is a great way to work towards the recommended fiber intake of at least 25 grams per day. You can find dragon fruit fresh in the produce section or I like to buy it pre-cut in the frozen aisle.

As a dietitian, I always recommend pairing carbohydrates with protein. So to round out this smoothie bowl, I've added a touch of yogurt for protein. I like to use plain Greek yogurt but you can use any yogurt you prefer, including plant-based ones.

Ingredients laid out on white marble background

Best blender for smoothie bowls

You can definitely use a regular food processor or blender to break down your ingredients for this smoothie bowl. However, you may find that you'll need to use more than 3 tablespoons of milk to achieve a smooth consistency. If you're blenders giving you trouble, add 1-2 more tablespoons of milk to help everything combine together. However, I understand it can be annoying to have to re-blend multiple times.

If you're looking for a hassle-free solution, my new favorite blender to create extra thick smoothie bowls is the Ninja Foodi Smoothie Bowl Maker. From peanut butter to matcha I've made countless smoothie bowls with this bad boy.

This tool is unique because it includes both a sharp blade on the bottom along with a paddle on the top that rotates while blending. This ensures everything gets nice and smooth without having to add more liquid or stop to mix with a spoon. 

Ingredients blended together in small Ninja kitchen tool

Smoothie bowl toppings

Like all of my other recipes, this dragon fruit smoothie bowl is completely customizable. You get to choose what toppings you want to use. Feel free to choose any ingredients you have on hand or like best. Some of my favorite smoothie bowl toppings include:

  • Store-bought or homemade granola
  • Fresh chopped fruit like berries, kiwi, or bananas
  • Coconut flakes
  • Seeds like hemp seeds, chia seeds, or ground flaxseed
  • Chopped nuts like almonds, walnuts, or peanuts
  • Honey or agave syrup
  • Nut butter
  • Chia seed jam
  • Cacao nibs
  • Dark chocolate
  • Energy bites
  • Edible flowers, if you fancy 😉

Need more hands-on help with recipes?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen. Click here to learn more about this virtual program with a dietitian.

Dragon Fruit Smoothie Bowl 7
Dragon Fruit Smoothie Bowl 5 e1627532474471
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4.80 from 5 votes

Dragon Fruit Smoothie Bowl

Make this vibrant bowl by blending together frozen dragon fruit, strawberries, and bananas covered with crunchy toppings of your choice. Trust me, this bright pink bowl tastes just as good as it looks!
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast Choices
Keyword: dragonfruit, healthy breakfast, smoothie bowl
Servings: 1 smoothie bowl
Calories: 260kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Smoothie:

  • ½ cup frozen dragon fruit, cubed
  • ½ cup strawberries, sliced and frozen
  • ½ banana, sliced and frozen
  • ¼ cup plain yogurt of choice (Greek yogurt, regular yogurt, or coconut yogurt)
  • 1 tablespoon peanut butter or 2 tablespoons peanut powder
  • 3 tablespoons almond milk*

Toppings of Your Choice:

  • More dragon fruit
  • Fresh berries
  • Hemp seeds
  • Chopped nuts
  • Granola
  • Coconut flakes

Instructions

  • Add all smoothie ingredients to your blender or food processor and secure the lid on.
  • Blend on high speed until ingredients are completely broken down and smooth. If you are using a Ninja Foodi Smoothie Maker, use the preset "bowl" option.
  • Use a spatula to spoon mixture into a bowl, then add over toppings of your choice.

Video

Notes

*If you aren't using a Ninja Foodi Smoothie Bowl Maker, you may need to add 1-2 tablespoons more milk to help everything break down.

Nutrition

Serving: 1bowl | Calories: 260kcal | Carbohydrates: 34g | Protein: 12g | Fat: 10g | Saturated Fat: 2g | Fiber: 6g | Sugar: 21g

Looking for more smoothie bowl inspo?

Check out this smoothie bowl round-up including 20 of my favorites. These recipes are all plant-based too, making it easy to work into your dietary needs.

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Pinterest image displaying text overlay reading dragon fruit bowl

Energy Bites Recipe Template

by 9 Comments

These energy bites are the perfect snack to grab and go! Completely customizable and take just minutes to make!

Close up of rolled oats energy bites

Please note this page contains affiliate links. I only link to products I love and recommend!

These energy bites are perfect for a busy schedule.

These rolled oats energy bites are perfect to make ahead and have prepped for your busy schedule. I like to make a bunch of these quick bites, put them in the freezer, and then take them out one-by-one. I'll always pack these as a healthy snack to avoid getting overly hungry between meals. Plus, these perfect little morsels are filled with protein and fiber to keep you fuller longer.

Looking for more healthy meal prep friendly snacks? Try cereal bars, veggie bites, or roasted chickpeas.

How do I make energy bites?

First, mix everything together

Start with a base of rolled oats. Then, add in all other ingredients of your choice. Customize this recipe template with your favorite nut butter, add-ins, liquid, and sweetener.

Instead of running to the store, head over to your pantry and see what ingredients you have on hand to throw in for the "add-ins of your choice" portion. Everything from cereal to nuts to a broken chocolate bar is welcome in these guys. Feel free to use just one add-in ingredient or a mixture of several.

Then, stick the mixture in the freezer

Chilling for 20-30 minutes makes the mixture easier to roll. If you're short on time you can skip this step and go right into rolling the bites-but expect sticky hands!

Finally, roll the mixture into bites

Use your hands to roll into balls. This recipe will make for 12 large bites or 24 smaller bites.

10 energy bites placed on a circular white plate

Are these energy bites gluten-free?

The ingredients used in these energy bites do not contain gluten! Now, the only caveat here is the oats. While oats themselves are a gluten-free grain, they are often processed in facilities that work with wheat products containing gluten. For this reason, if you are dealing with a gluten intolerance or allergy-be sure to buy oats labeled as "gluten-free".

Customize for the holidays

It's easy to create create festive, colored bites for different holidays. Simply add ¼ cup of coconut flour or oat flour into a bowl with 15-30 drops of food coloring and give it a stir. Try red and green food coloring for Christmas or red and blue for the Fourth of July. Then, simply roll your finished balls in the food-colored flour.

IMG 8154

What should I add into my energy bites?

This recipe serves as a template for you to get creative customize to your liking. You get to choose up to ½ cup of "add-ins of your choice". If you are doing a mixture of ingredients, you want to measure out ½ cup total, not a ½ cup of each item. So I recommend grabbing a ½ cup measuring cup and add over ingredients until the ½ cup is full.

Here's a few favorite "add-in" ideas you might try:

If you come up with a cool flavor combo for this recipe, I would love to see!

These energy bites are the perfect snack to grab and go! Use this template to customizable with ingredients of your choice.

Don't know where to even begin when it comes to healthy cooking?

My Coaching + Cooking Program was made specifically with you in mind. Virtually connect with myself, a culinary dietitian, and learn how to create healthy recipes in the comfort of your own kitchen! Click here to learn more.

Energy Bites Recipe Square
Print Recipe
4.60 from 25 votes

Energy Bites Recipe Template

These energy bites are the perfect snack to grab and go! Completely customizable and take 5 minutes or less to make!
Prep Time10 minutes
Inactive Time30 minutes
Total Time40 minutes
Course: Snack Choices
Keyword: energy bites, healthy, snack, whole grain
Servings: 10 large bites or 20 smaller bites
Calories: 145kcal
Author: Mackenzie Burgess, RDN

Ingredients

Instructions

  • Add oats, add-ins, nut or seed butter, and liquid to a large bowl.
  • Add in honey or maple syrup, 1 tablespoon at a time, to reach desired sweetness. Stir everything together until mixture starts to come together in a sticky ball. If mixture is still too dry, add in 1-2 more tablespoons of liquid.
  • Place bowl in the freezer for at least 20 minutes to chill. Then, remove and use your hands to roll mixture into evenly-sized bites.
  • Store in the fridge until ready to eat. Store any leftovers in fridge for up to 1 week or the freezer for up to 3 months.

Video

Notes

**This recipe serves as a template for you to get creative customize to your liking. You get to choose up to ½ cup of "add-ins of your choice". If you are doing a mixture of ingredients, you want to measure out ½ cup total, not a ½ cup of each item. So I recommend grabbing a ½ cup measuring cup and add over ingredients until the ½ cup is full.
See full blog post above with more ideas for "add-ins" to mix into these energy bites.

Nutrition

Serving: 1large energy bite | Calories: 145kcal | Carbohydrates: 13g | Protein: 5g | Fat: 9g | Saturated Fat: 1g | Fiber: 3g | Sugar: 4g

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These energy bites are the perfect snack to grab and go! Completely customizable and take 5 minutes or less! #CheerfulChoices

Air Fryer Chicken Fajita Pitas

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Try making these air fryer fajitas with fresh bell peppers, yogurt marinated chicken, tahini sauce, and pita bread! A flavorful spin on classic fajitas. Air fryer and oven instructions included.

Close up of pita pockets filled with cooked chicken

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

How do you make chicken fajita pitas?

With the summer heat, I try to avoid using the oven as much as possible. That's why I love making these fajita inspired chicken pitas in the air fryer. It seems like a lot of steps but it's actually quite simple. Let's break it down: 

  1. First, cook the peppers and onion mixture. Cook for about 10 minutes or until peppers are softened and slightly browned.
  2. Then, cook the marinated chicken. I like to cook the chicken after the peppers since it is slightly messier with the marinade. 
  3. While everything is cooking, mix together tahini sauce. Tahini is not typically served with fajitas but trust me, it makes such a flavorful, creamy addition. If you end up with leftover tahini sauce, drizzle it over hummus or on top of power bowls. 
  4. Finally, assemble pitas. Cut pita bread in half and stuff with cooked peppers, chicken, lettuce, and tahini sauce.

If you don't have an air fryer, don't worry. I've included instructions for the oven as well.

  • Chicken Pitas
  • Chicken Pitas 1
  • Chicken Pitas 7
  • Chicken Pitas 2

Are these chicken pitas healthy?

These fajita pitas are definitely a healthy choice to enjoy throughout the week. The Greek yogurt marinade and chicken provides a substantial amount of protein-about 38 grams per serving! This protein helps us feel fuller longer and promotes muscle recovery. 

These pitas are also filled with colorful bell peppers. Whether you choose red, yellow, orange, or a mixture of peppers-you'll get a healthy dose of important nutrients like vitamin C, potassium, and fiber.

Pita breads and tahini sauce on white marble

Customize it your way

Like all of my other recipes, these fajita pitas are completely customizable. You get to choose what spices you want to use to marinade the chicken.

I typically like to use a mixture of curry powder, ginger, and black pepper but you can use anything you like best. Single spices and spice blends are all welcome in this recipe. Spices are a great way to add major flavor without added calories. 

Whatever spices you choose, you'll add 2 tablespoons of spices in total to your yogurt marinade. Here are some ideas to try:

  • Fajita seasoning
  • Garlic powder
  • Oregano
  • Paprika
  • Cumin
  • Black pepper
  • Or a mixture of spices!

Looking for more customizable recipes made for you and your health goals? Click here to learn more about my Coaching + Cooking program.

Two pita pockets stacked on white marble background

Can you make this recipe ahead of time? 

If you are looking for a satisfying meal prep recipe, these pitas are a great option. Simply prep your peppers and marinade your chicken the day before. Then, once it comes time to cook, everything is ready to go. 

You can also cook everything ahead of time so all you have to do is add it to pita bread. Store any leftover cooked peppers and chicken for up to 4 days in the fridge. 

Need more hands-on help with cooking?

If you need more help when it comes to chopping veggies and planning out meals, my virtual cooking program is the perfect option for you-click here to learn more about the "Coaching + Cooking" program.

Chicken Pitas 4 scaled
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5 from 1 vote

Chicken Fajita Pitas with Tahini Sauce

These protein-packed pitas are filled with roasted bell peppers, yogurt marinated chicken, and tahini sauce! A flavorful spin on classic fajitas.
Prep Time10 minutes
Cook Time20 minutes
Additional Time6 hours
Total Time6 hours 30 minutes
Course: Main Dish Choices
Cuisine: Mediterranean
Keyword: air fryer, fajitas, healthy, meal prep, pitas
Servings: 4 pitas
Calories: 410kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Chicken Ingredients:

  • 1 cup plain Greek yogurt
  • 2 tablespoons spices of your choice (I like to use curry powder but you can use any spices you like. Try fajita seasoning, garlic powder, oregano, paprika, cumin, black pepper, or a mixture of spices!)
  • ½ teaspoon salt
  • 1 pound raw chicken breast tenders

Pepper Ingredients:

  • 2 bell peppers of your choice, sliced (red, yellow, or orange)
  • 1 red onion sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Tahini Sauce Ingredients:

  • ¼ cup raw tahini
  • 3 tablespoons water
  • 3 tablespoons fresh lemon juice, about 1 lemon
  • Salt and black pepper, to taste

For Serving:

  • 4 whole grain pita breads, halved
  • 2 cups chopped lettuce

Instructions

  • In a large bowl combine Greek yogurt, spices, and salt. Add over chicken tenders and toss until coated. Marinade for 6 hours or overnight in the fridge.
  • In another large bowl, combine peppers, red onion, oil, and salt and pepper. 
  • Oven instructions: Preheat oven to 425°F and spray a large baking sheet with cooking spray. Using tongs, remove chicken from marinade and shake off any excess yogurt; discard leftover yogurt mixture. Arrange chicken on one side of baking sheet. On the other side, add peppers and onions. Bake for 20 minutes until chicken is cooked through and peppers have softened. For more char, broil for an additional 1-2 minutes at the end. 
  • Air fryer instructions: Preheat air fryer to 400°F. Cook pepper and onions for 10 minutes, then remove from air fryer. Using tongs, remove chicken from marinade and shake off any excess yogurt; discard leftover yogurt mixture. Add chicken to same air fryer basket and cook for 10 minutes, flipping tenders halfway through. Chop chicken into smaller pieces when finished cooking, if desired.
  • While everything is cooking, combine all tahini sauce ingredients in a bowl.
  • Serve cooked chicken and vegetables in pita bread pockets with lettuce and a drizzle of tahini sauce.

Notes

Store any leftovers for up to 4 days in the fridge.

Nutrition

Serving: 1pita | Calories: 410kcal | Carbohydrates: 36g | Protein: 35g | Fat: 16g | Saturated Fat: 2g | Sodium: 600mg | Fiber: 7g | Sugar: 6g

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These protein-packed pitas are filled with with roasted bell peppers, yogurt marinated chicken, and tahini sauce! A flavorful spin on classic fajitas.

5 Tips to Improve Your Kitchen Confidence

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So you want to improve your confidence in the kitchen? Big kudos to you-it's such an important skill! Becoming more comfortable in the kitchen makes cooking more enjoyable and may help improve your overall health with more homemade meals. In this post, you'll learn 5 simple cooking tips to build up your kitchen confidence. 

This post was first published on June 2, 2021. It was updated on July 12, 2023.

What is kitchen confidence?

Kitchen confidence is all about feeling comfortable and well-equipped in the act of cooking and preparing recipes. It allows you to go from thinking, "I have no idea what I'm doing or making..." to "Time for dinner? I got this!"

Why is it important?

Feeling this type of confidence in the kitchen is important for a number of reasons. 

  • Of course, it makes cooking more enjoyable
  • Makes for faster and easier meal prep amidst your busy schedule
  • Allows you to be more present and at ease with your loved ones around mealtime
  • Can improve your health with the ability to create nutritious, homemade meals
Gain confidence by planning and prepping ingredients

Top tips for gaining kitchen confidence

Trust me, this is a skill that takes time and practice to develop. But no matter where you are in your journey-it's never too late to build this cooking confidence. Let's talk through 5 actionable tips to try.

1. Start with easy recipes

If you're new to cooking or categorize yourself as a "terrible cook", then trying to tackle a complicated dish like beef wellington or ratatouille probably isn't the best option. Instead, start with easy recipes using simple ingredients you're familiar with.

Look for recipes that contain 10 ingredients or less, require little to no prep work, and have easy to understand instructions. This might be sheet pan dinners, one pot pasta, or a fool-proof jam.

Lucky for you, I am the queen of simple meals and snacks. Here's some recipes to try out:

Sheet Pan Jambalaya–an easy meal to start out with

2. Learn kitchen hacks 

Kitchen hacks are fun tricks that save you time and energy. They range from cutting tips-to ways to make foods last longer-to easier ways to handle vegetables. You can pick some of these hacks up from TikTok, YouTube, or Instagram (I post weekly kitchen hacks on my account!)

Here are some of my top tricks to try:

  • Storing Avocados - Once you cut open an avocado, it starts to brown. You can slow down the browning by storing in water, squeezing over lemon juice, or brushing with a bit of oil.
  • Peeling Ginger - You can actually peel ginger with a spoon. This helps reduce waste and it's much easier.
  • Making Herbs Last Longer - Rather than keeping herbs in a plastic bag, store them upright in water to allow them to last longer and reduce waste.
Close up of half peeled ginger and a gold spoon

3. Practice knife skills

When I work with clients in the kitchen, the #1 thing people are most intimidated by is knife skills. The worry of ruining a dish; the confusion on how to chop different types of vegetables; or the fear of cutting yourself. Can you relate?

Knives are the main tool allowing us to break down fruits, vegetables, and proteins for tasty recipes. Yet at the same time, if we are not confident in our knife skills-there is a greater risk for mistakes. 

Knife skills are best when learned hands-on with someone who has been trained. For example, I am a dietitian certified in culinary nutrition education. In my Coaching + Cooking program, knife skills are a foundational topic I teach right away. (No more scrambling through random YouTube videos!)

Here are some brief tips to get you started:

  • Be sure your knife is sharp-this allows it to cut right through the ingredient and not slip
  • Hold the knife with a firm grip at the base 
  • When cutting an ingredient, form your guiding hand into a "bear claw" to avoid your fingers being exposed to the blade (like pictured below)
Cutting avocado halves

4. Prep ingredients ahead of time

There's a term in the culinary world called, "mise en place" meaning "everything in its place". This is the idea that before you start a recipe, all ingredients are prepped, measured out, and ready to be used in the recipe. 

This is extremely helpful to do for a number of reasons:

  • It allows you to focus solely on the recipe instructions and feel more confident when cooking the recipe
  • It's less likely the recipe will "flop" because you aren't scrambling to measure out ingredients while something else is cooking
  • It allows mealtime to feel less overwhelming and go by quicker at the end of your busy day
Colorful ingredients measured out in small white bowls

5. Take my virtual Coaching + Cooking program

As much as it's helpful to read articles and watch videos, the best way to gain kitchen confidence is through hands-on practice. That's why I created my "Coaching + Cooking" program-made for busy professionals and beginner cooks just like yourself.

In this program, we meet through virtual nutrition coaching sessions followed by one-on-one virtual cooking classes. This approach allows me to learn more about your health goals, budget, and dietary preferences so I can create recipes personalized specifically for you.

Book a FREE discovery call to see how this program can help skyrocket your kitchen confidence in just 3 months.

Click here to learn more and book a free discovery call!
Rainbow salad prepped

Seriously, if you're even the slightest bit interested (which you must be if you've found this post 😉) then sign up for a free call. There's absolutely no pressure to buy. I'd just love to connect and learn more about you and your goals. 

save this guide to building kitchen confidence on pinterest: 

Collage of tips for kitchen confidence

Healthy Vegetable Frittata

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If you have a bunch of veggies and eggs lying around, you're in luck! This Healthy Vegetable Frittata highlights the perfect pairing between fresh eggs and colorful, seasonal vegetables. Try making this for a filling breakfast, a star dish of a brunch get-together or for meal prepping.

Close up of frittata with sliced green onions on top

Is this frittata healthy?

This frittata is packed with colorful vegetables and protein-packed eggs, making it a healthy choice for any time of day. Each slice packs in 10 grams of protein too! If you're looking for a frittata to use up your egg whites, check out this egg white frittata recipe.

How do you make a vegetable frittata?

This frittata requires just one pan and a few minutes of your time. Here's how to make this easy recipe.

  1. Sauté your vegetables. This helps prevent watery eggs by allowing most of the water to evaporate out before adding them. It also allows for the vegetables to caramelize a bit.
  2. Add over your eggs. You'll scramble up your eggs then pour them over the same pan of cooked vegetables.
  3. Bake until eggs are set. Add the same pan to the oven to cook the eggs through. You can give the pan a slight shake to check and see if the eggs are cooked through all the way. If it's still really jiggly, cook for a few more minutes and check again.
  4. Garnish with herbs. You can never go wrong with fresh herbs. They add major flavor without adding extra calories or fat. You can choose any herbs you like such as green onions, chives, basil, thyme, cilantro, or parsley.
  • Egg White Frittata 3
  • If you have a bunch of veggies lying around, you're in luck! This Vegged-Out Egg Frittata highlights the perfect pairing between fresh eggs and colorful vegetables. Try making this for a filling breakfast, a star dish of a brunch get-together or for meal prepping.
  • If you have a bunch of veggies lying around, you're in luck! This Vegged-Out Egg Frittata highlights the perfect pairing between fresh eggs and colorful vegetables. Try making this for a filling breakfast, a star dish of a brunch get-together or for meal prepping.

This is the perfect recipe to use up leftover veggies.

I'm all about the flexible recipes and utilizing any leftover food you have in your fridge to avoid any food waste. That's why this recipe simply calls for 3 cups of diced vegetables of your choice. That wrinkly pepper, misshapen squash, and tiny broccoli bits are all welcome in this recipe.

This is also an awesome recipe for utilizing seasonal produce at your local farmers' market. When dicing the vegetables, you want to keep the pieces pretty small so that they get consistently distributed throughout the whisked eggs.

What vegetables should you use?

Play around with any vegetables you have on hand. Just be sure to stick with quick cooking vegetables and avoid tougher vegetables like potatoes, beets, and squash. Here are some of my favorites to use:

  • Sweet bell peppers
  • Tomatoes
  • Spinach, kale, or other dark leafy greens
  • Broccoli
  • White onions
  • Yellow squash
  • Zucchini
  • Mushrooms

You can also try adding in different spices or aromatics such as minced garlic or seasoned salts to pump up the flavor. If you find a favorite frittata flavor combo, I would love to hear about it!

Pan with frittata laid onto white towel

Is this recipe good for meal prep?

You can keep this frittata for up to four days in the fridge to eat on repeat throughout the week. If you have extras, you can freeze it too.

Despite the hate on reheating eggs, this recipe is surprisingly just as good when frozen and reheated later-making your meal prep life easier. Just be sure to tightly wrap in plastic wrap and then store in a freezer bag. You can store these slices for up to 3 months in the freezer. I love to pop out these protein and vegetable-packed slices from the freezer throughout the week.

Try out these other meal prep friendly breakfast recipes too:

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Looking down on a slice of colorful egg frittata
Vegged Out Egg Frittata
Print Recipe
4.50 from 8 votes

Healthy Vegetable Frittata

Try making this for a filling breakfast, a star dish of a brunch get-together or for meal prepping. The perfect recipe to use up any leftover veggies on hand!
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Breakfast Choices
Cuisine: Italian
Keyword: eggs, flexible, frittata, meal prep, vegetables, vegetarian
Servings: 8 slices
Calories: 130kcal
Author: Mackenzie Burgess, RDN

Ingredients

  • 1 tablespoon olive oil
  • 3 cups vegetables of your choice diced into ¼" pieces (zucchini, yellow squash, peppers, broccoli, corn, tomatoes, onions, mushrooms, or a mixture)
  • ½ teaspoon salt
  • 10 large eggs
  • ½ cup shredded cheddar cheese
  • ¼ cup fresh herbs of your choice, for topping (green onions, chives, basil, thyme, cilantro, parsley)

Instructions

  • Preheat oven to 350 degrees Fahrenheit.
  • Heat oil in large, 9-inch cast-iron or oven-safe pan over medium heat. Add vegetables of your choice and salt. Sauté vegetables until most of the moisture is evaporated. Remove pan from heat.
  • Whisk eggs in a large bowl and pour over pan with vegetables. Ensure vegetables are evenly incorporated throughout the eggs.
  • Put pan directly in oven and bake for 15-20 minutes, or until eggs are set. Add cheese on top and cook for an additional 2 minutes, until cheese is melted.
  • Remove pan from the oven, add any salt and pepper to taste. Garnish with fresh herbs, slice into 8 pieces, and serve warm.
  • Store leftovers in the fridge for up to 4 days or freezer for up to three months.

Nutrition

Serving: 1slice | Calories: 130kcal | Carbohydrates: 4g | Protein: 10g | Fat: 9g | Saturated Fat: 3g | Sodium: 280mg | Fiber: 1g | Sugar: 2g

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Pinterest Vegetable Frittata

Matcha Smoothie Bowl

by Leave a Comment

Fuel your morning with this vegan matcha smoothie bowl. Packed with energizing ingredients like matcha powder, dates, and spinach. Top with coconut, nut butter, and other satisfying toppings of your choice!

Overhead shot of bright green matcha smoothie bowl

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What is matcha powder?

Matcha is a powder made from finely ground green tea leaves. It's the only tea where the leaves are consumed as part of the drink rather than being infused. It's also extremely high in beneficial antioxidants.

Antioxidants help protect and counteract damage in our bodies. In turn, they may help lower the risk of heart disease, cancer, and other diseases. You'll find antioxidants in other plant foods like berries, nuts, broccoli, carrots, and chocolate.

Try to make it a goal to add at least one antioxidant-rich food to your day. Need more help setting realistic nutrition goals? Check out my virtual nutrition coaching + cooking program. 

What are smoothie bowls?

Smoothie bowls are pretty much just what they sound like. It's a smoothie transferred to a bowl and topped with ingredients like sliced fruit, coconut, and other delicious toppings. The key here is smoothie bowls tend to be much thicker than regular drinkable smoothies.

Ninja Smoothie Bowl Maker

How to make thick smoothie bowls

To make a thick smoothie bowl, you need a very small amount of liquid and a powerful blender to cut through the frozen ingredients. This could be a high speed blender or food processor with sharp blades.

Best blender for smoothie bowls

My new favorite blender to do the job is the Ninja Foodi Smoothie Bowl Maker. I was first hooked on this kitchen tool with my delicious Peanut Butter Smoothie Bowl. If you're more into fruity smoothies, try this Dragon Fruit Smoothie bowl, too!

This tool is unique because it includes both a sharp blade on the bottom along with a paddle on the top that rotates while blending. This ensures everything gets nice and smooth without having to add more liquid or stop to mix with a spoon. 

Whatever blender you choose to use, blend on high until everything is broken down and smooth.

Matcha Energy Bites

Customize it your way

A smoothie bowl is only as good as it's toppings! For this matcha smoothie bowl, I love adding over matcha coconut energy bites. These vegan bites are packed with plant based protein and fiber to fuel your day.

You can also add over any other toppings you like. Some of my favorites include granola, coconut flakes, hemp seeds, and berries. 

Craving more matcha? Try these other recipes:

Matcha smoothie bowl
Matcha Smoothie Bowl 1 scaled
Print Recipe
5 from 2 votes

Matcha Smoothie Bowl

Fuel your morning with this vegan matcha smoothie bowl. Packed with energizing ingredients like matcha powder, dates, and spinach. Top with coconut, nut butter, and other satisfying toppings of your choice!
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast Choices
Cuisine: Asian
Keyword: healthy breakfast, matcha, smoothie bowl, vegan
Servings: 1 smoothie bowl
Calories: 230kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Smoothie Bowl:

  • 1 large ripe banana, sliced and frozen (about 1 cup sliced)
  • 1 large handful spinach or kale
  • ¼ cup coconut yogurt or plain Greek yogurt*
  • 1 large medjool date, pitted
  • 1 teaspoon matcha powder
  • 3 tablespoons almond milk

Toppings of your choice:

Instructions

  • Add all smoothie ingredients to your blender or food processor and secure the lid on.
  • Blend on high speed until ingredients are completely broken down and smooth. If you are using a Ninja Foodi Smoothie Bowl Maker, use the preset "bowl" option.
  • Use a spatula to spoon mixture into a bowl, then add over toppings of your choice.

Notes

*If you want a thicker smoothie bowl, freeze the yogurt before blending.

Nutrition

Serving: 1bowl | Calories: 230kcal | Carbohydrates: 50g | Protein: 10g | Fat: 1g | Sodium: 80mg | Fiber: 6g | Sugar: 33g

save this matcha smoothie bowl recipe on pinterest:

Fuel your morning with this vegan matcha smoothie bowl. Top with coconut, nut butter, and other satisfying toppings of your choice! #MatchaRecipes #HealthyBreakfast #SmoothieBowl

Sweet Chili Chicken Stir Fry

by 3 Comments

Mix up your meal prep routine with this make ahead recipe for Sweet Chili Chicken Stir Fry! Customize this stir fry by using any veggies of your choice.

Chicken stir fry in large pan

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

This stir fry is the perfect make ahead meal. 

From 40+ hour work weeks to taking care of kiddos to studying for college exams-we are all busy throughout the week. That's why making meals ahead of time is so ideal. 

Freezing meals helps you have a healthy meal on the table with little to no prep work. You can also freeze leftovers of cooked dishes like curries, soups, and chili.

Need more help with meal prep for a busy schedule? Check out my virtual Coaching + Cooking program and book a FREE discovery call to learn more!

Is this sweet chili chicken stir fry healthy?

This stir fry has a great balance of protein from the chicken and fiber from the vegetables. These two nutrients help us feel fuller longer after a meal. 

We are also using a low-sodium soy sauce and choosing a sweet chili sauce with a lower amount of added sugar as better-for-you options.

Close up of chicken and broccoli stir fry

Is this recipe spicy?

This stir fry has a nice kick but it's not over the top. If you live by the motto "the spicier the better", then feel free to double the amount of sriracha and red pepper flakes to kick up the heat.

If you're not a fan of sweet chili sauce, feel free to mix it up and use teriyaki sauce or sesame ginger sauce instead.

How do you make this sweet chili chicken stir fry?

You can either choose to make this stir fry to enjoy in the future or have later that same day. The chicken will marinade either as it thaws or throughout the day. Once it comes time to cook, here's how to make this stir fry:

  • First, par-cook the chicken. You'll want to cook it for just a couple minutes until it's browned on each side but not fully cooked yet. 
  • Then, add the vegetables. You'll add these over the same pan without removing the chicken to use less dishes and make the cooking process that much easier. To promote a softer texture for the veggies, you can add a lid over top. 
  • Finally, pour over the sauce. Turn the heat down to low to ensure it doesn't burn. At this point, the chicken will be fully cooked through. To double check, cut a piece of chicken down the middle and make sure it has no pink left in the middle.
  • Sweet Chili Chicken Stir Fry
  • Sweet Chili Chicken Stir Fry 1
  • Sweet Chili Chicken Stir Fry 5

What vegetables should you use?

Like all of my other recipes, this stir fry is completely customizable. You get to choose what vegetables you want to use.

Just be sure to use quick cooking vegetables and avoid tougher vegetables like potatoes, beets, and squash. Before you throw veggies into your stir fry, cut them into bite-sized pieces. 

Here are some vegetables you might try:

  • bell peppers
  • snap peas
  • broccoli
  • carrots
  • mushrooms
  • onion
  • bok choy
  • Or a mixture of them!

Need more guided help when it comes to chopping vegetables? Click here to learn more about my virtual cooking program.

Try these other make ahead recipes too:

Sweet Chili Chicken Stir Fry Square e1622566928479
Print Recipe
4.50 from 10 votes

Sweet Chili Chicken Stir Fry

Mix up your meal prep routine with this make ahead stir fry! Customize with any veggies of your choice.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Dish Choices
Cuisine: Asian
Keyword: freezer meal, meal prep, stir fry, sweet chili, vegetables
Servings: 4
Calories: 270kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Sauce & Chicken:

To Cook:

To Serve:

Instructions

  • Start by mixing together water and cornstarch in a small bowl until no clumps are left. 
  • Add this slurry mixture alongside all other sauce ingredients into an 8 ounce mason jar or small freezer bag. Stir to combine.
  • Add chicken to a gallon-sized freezer bag and pour over half the sauce to coat chicken. Press out any air and freeze both chicken and sauce until ready to use.*
  • On cooking day, let chicken and sauce thaw for 8 hours or overnight.
  • Heat oil in a large pan or wok over medium-high heat. Use tongs to add marinated chicken to pan and discard any leftover marinade. Heat chicken on each side until just browned but not cooked all the way through, about 3-4 minutes. 
  • Then, add vegetables to same pan and cook for 1-2 minutes until brightened in color. 
  • Finally, pour over prepared sweet chili sauce. Turn the heat down to low and let simmer for 3 more minutes until slightly thickened.
  • Serve stir fry over rice and sprinkle with red pepper flakes and sesame seeds.

Video

Notes

*You can also skip the freezing and use the chicken later that day. Just allow the chicken to marinade for 6-8 hours.

Nutrition

Serving: 1g | Calories: 270kcal | Carbohydrates: 22g | Protein: 29g | Fat: 7g | Saturated Fat: 1g | Sodium: 740mg | Fiber: 3g | Sugar: 13g

save this sweet chili stir fry recipe on pinterest:

Mix up your meal prep routine with this make ahead recipe for Sweet Chili Chicken Stir Fry! Customize with any veggies of your choice. #StirFry #MealPrep #ChickenRecipes

Peanut Butter Smoothie Bowl

by Leave a Comment

If you are a PB lover, this Peanut Butter Smoothie Bowl is made just for you. Filled with frozen bananas, peanut butter, and lots of crunchy toppings-this bowl makes the perfect filling breakfast. Plus, it's packed with 20 grams of protein!

Peanut butter smoothie bowl on a white backdrop

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What are smoothie bowls?

Smoothie bowls are pretty much just what they sound like. A smoothie that's transferred to a bowl and topped with ingredients like sliced fruit, homemade granola, and other delicious toppings. The key here is smoothie bowls tend to be much thicker than regular drinkable smoothies.

How to make thick smoothie bowls

The key to making thick smoothie bowls is adding a very small amount of liquid and having a powerful blender to cut through the frozen ingredients. This could be a high speed blender or food processor with sharp blades.

Peanut Butter Smoothie Bowl 1
IMG 5804

Best blender for smoothie bowls

My new favorite blender to do the job is the Ninja Foodi Smoothie Bowl Maker. This unique kitchen tool not only has a sharp blade on the bottom but it also has a paddle on the top to rotate while it's blending. This ensures everything gets nice and smooth without having to add more liquid or stop to mix with a spoon. 

Ingredients on a white backdrop

How to make this peanut butter smoothie bowl:

After you've picked out the perfect blender to use, let's get to making this smoothie bowl: 

  1. Add all ingredients to the blender and secure the lid on.
  2. Blend on high speed until ingredients are completely broken down. If you are using a Ninja Foodi Smoothie Bowl Maker, use the preset "bowl" option.
  3. Use a spatula to spoon mixture into a bowl, then add over toppings. 
Drizzling peanut butter over smoothie bowl

Customize with any toppings of your choice

A smoothie bowl is only as good as it's toppings! For this peanut butter smoothie bowl, I love drizzling LOTS of creamy peanut butter on top. You can also add over any other toppings you like. Some of my favorites include granola, coconut flakes, banana slices, and peanuts. 

Can you make it ahead of time?

To save time, you can add all smoothie ingredients (except the milk) to as ziploc bag or container and freeze the night before. Then, when it comes time to making your smoothie bowl, simply add the frozen ingredients to your blender and pour over the milk.

I love pairing this peanut butter smoothie both with a homemade protein coffee.

Try these other healthy smoothie bowls too:

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Peanut Butter Smoothie Bowl 3 scaled
Print Recipe
4.56 from 9 votes

Peanut Butter Smoothie Bowl

This protein-packed smoothie bowl is filled with frozen bananas, peanut butter, and lots of crunchy toppings.
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast Choices
Keyword: breakfast, peanut butter, smoothie bowl
Servings: 1 smoothie bowl
Calories: 310kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Smoothie:

  • 1 large ripe banana, sliced and frozen (about 1 cup sliced)
  • ½ cup plain Greek yogurt
  • 1 tablespoon ground flaxseed
  • 1 tablespoon peanut butter
  • 3 tablespoons almond milk

Toppings of your choice:

  • Peanut butter drizzled on top
  • Granola
  • Unsweetened coconut flakes
  • Banana slices
  • Peanuts

Instructions

  • Add all smoothie ingredients to your blender or food processor and secure the lid on.
  • Blend on high speed until ingredients are completely broken down and smooth. If you are using a Ninja Foodi Smoothie Bowl Maker, use the preset "bowl" option.
  • Use a spatula to spoon mixture into a bowl, then add over toppings of your choice.

Video

Nutrition

Serving: 1smoothie bowl | Calories: 310kcal | Carbohydrates: 38g | Protein: 20g | Fat: 11g | Saturated Fat: 2g | Sodium: 80mg | Fiber: 7g | Sugar: 20g

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This peanut butter smoothie bowl is filled with frozen bananas, peanut butter, and lots of crunchy toppings! Packed with 20 grams of protein. #SmoothieBowl #PBLover #EasyBreakfast

Coconut Yogurt Bowl

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Say hello to your new favorite breakfast! This coconut yogurt bowl calls for just 4 ingredients and only takes minutes to make. Sprinkle over toasted coconut and Munk Pack bars for a protein-packed, flavorful bowl. Gluten-free, plant-based, and no added sugar options provided.

Greek yogurt bowl with toasted coconut

Disclosure: This post has been sponsored by Munk Pack. All opinions are my own; I never feature a brand that I don't love! See my disclosure policy for more details.

What is a yogurt bowl?

A yogurt bowl is essentially just what it sounds like-a bowl filled with yogurt and other toppings of your choice! It's super easy to make yet looks very impressive.

How to make a yogurt bowl step by step

What ingredients do I need?

You'll need just 4 ingredients to make this yogurt bowl-Greek yogurt, coconut flakes, Munk Pack Keto Nut & Seed Bars, and agave.

  • First, add your yogurt to a bowl. One cup of Greek yogurt packs in 17 grams of protein, which aids muscle recovery and helps you feel fuller longer.
  • Then, sprinkle over toasted coconut. Toasting coconut brings out a nuttier, sweeter flavor. To toast coconut, add it to a pan and heat over medium-low heat for 3-5 minutes. Be sure to stir often and immediately remove it from the heat once it's all browned.
  • Top with chopped crunchy bars. I love these Coconut Almond Dark Chocolate Keto Nut & Seed Bars because they are filled with nutritious ingredients and are so delicious. Click here to check out all their tasty bar options. Plus, you can use my code "CHEERFUL" to save 20% off your order!
  • Drizzle over optional agave. If you need a little extra sweetness or want that pretty presentation, finish by drizzling over a touch of agave. 
Close up shot of Greek yogurt bowl with nut and seed bars chopped over top

Yogurt bowls make a delicious breakfast or snack.

This easy bowl is one I have on repeat throughout the week. It's the perfect protein-packed recipe to enjoy for breakfast or for a snack. 

Munk Pack bars elevate this yogurt bowl to another level. They add major flavor and crunch in a matter of seconds! With only 2-3 grams of net carbs, they are keto-friendly and perfect for those watching their sugar intake. These bars are also ideal to enjoy on their own for a grab-and-go snack. 

Are Munk Pack bars healthy?

As a dietitian, I love how well-balanced these bars are. Each Munk Pack Keto Nut & Seed Bar contains 150 calories or less with up to 5 grams of fiber and 6 grams of protein. This protein and fiber helps keep us fuller and more satisfied for longer.

These bars are also low in sugar and contain no grams of added sugars. Instead, they are sweetened from allulose.

Learn all about allulose including the benefits of allulose and how many calories it has

What is allulose?

Allulose, also known as d-psicose, is a type of "rare" sugar found in certain foods like figs, raisins, jackfruit, maple syrup, molasses, wheat, and brown sugar.

Allulose itself is not widely available on grocery store shelves, but you can purchase it online in both granulated and liquid forms. For most recipes and applications, it can serve as a one-to-one replacement for sugar. 

What are the health benefits of allulose?

Allulose has just 0.4 calories per gram, which is about 90% less calories than regular sugar. So while it's not a zero-calorie sweetener, the calories are almost negligible. For this reason, the FDA allows allulose to be excluded from total and added sugars counts on the nutrition facts panel. However, it must still be included in the total grams of carbohydrates. Allulose may be a good option for those trying to decrease their overall calories or added sugars consumed throughout the day. 

Unlike most sugars, allulose has little to no effect on insulin and blood sugar levels. This makes it a good choice for those with diabetes trying to stabilize their blood sugars. In fact, some research has shown allulose may help lower blood sugar levels after eating.

The research on allulose is definitely promising. However, keep in mind most studies are short-term or small scale so more research is needed here.

Are there any concerns with allulose?

The FDA considers allulose as "generally recognized as safe" (GRAS) allowing it to be purchased and used in various products. 

Allulose can be consumed daily without any harmful side effects. However, if you commonly have tummy troubles like gas, bloating, and diarrhea-keep your intake to a smaller amount.

For example, when you're enjoying Munk Pack allulose-sweetened bars, keep the serving to 1-2 bars at a time. A perfect example is crumbling one bar over your yogurt bowl and enjoying one later as a snack.

Variety of Munk Pack Nut and Seed Bars

Customize this yogurt bowl your way

Like all of my other recipes, this delicious yogurt bowl is completely customizable. 

If you're not a fan of coconut or dark chocolate, check out Munk Pack's other delicious bars. They come in all kinds of different flavors like Macadamia White Chocolate and Pecan Almond. Click here to try Munk Pack out and save - use the code "CHEERFUL" to get 20% off!

Can't stand plain Greek yogurt? Feel free to swap with vanilla Greek yogurt or any other favorite yogurt of yours. To make it vegan, substitute an almond yogurt or coconut yogurt.

Don't want any added sugars on your bowl? Skip the agave and instead drizzle over some creamy peanut butter or other nut butter of choice.

Looking for more customizable recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

Yogurt bowl with toasted coconut and agave
Coconut Yogurt Bowl 11 scaled
Print Recipe
5 from 2 votes

Coconut Yogurt Bowl

Say hello to your new favorite easy breakfast! This coconut yogurt bowl calls for just 4 ingredients and only takes minutes to make.
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast Choices
Keyword: breakfast bowl, coconut, healthy, yogurt
Servings: 1 yogurt bowl
Calories: 350kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Instructions

  • Add yogurt to a bowl. Toast coconut if needed: add coconut flakes to a pan and heat over medium-low heat for 3-5 minutes. Be sure to stir often and immediately remove it from the heat once it's all browned.
  • Top yogurt with coconut flakes and chopped Munk Pack bar.
  • Drizzle over agave for a touch of extra sweetness, if desired.

Video

Notes

You can shop for Munk Pack Bars at munkpack.com - use my code "CHEERFUL" to get 20% off your order! These low sugar bars only contain 2-3 grams of net carbs, making them keto-friendly.

Nutrition

Calories: 350kcal | Carbohydrates: 33g | Protein: 29g | Fat: 17g | Saturated Fat: 10g | Sodium: 150mg | Fiber: 7g | Sugar: 14g

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This coconut yogurt bowl calls for just 4 ingredients and only takes minutes to make. Gluten-free, plant-based, and no added sugar options. #YogurtBowl #MunkPack #Allulose #CheerfulChoices

Give these other healthy breakfast recipes a try too...

Chickpea Edamame Salad

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This Chickpea Edamame Salad is the perfect light side dish or lunch to enjoy during the warmer months! The colorful ingredients in this rainbow quinoa salad pack in tons of health benefits. This recipe is vegan and gluten-free as well.

Close up of rainbow quinoa salad

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What is edamame?

Edamame is simply an immature soybean. It's a great source of plant based protein and dietary fiber. One cup of shelled edamame provides about 20 grams of protein.

You can typically find edamame in the frozen section of the store. You can find it in the pod or shelled. To save time and prep work, I recommend buying it pre-shelled. This is often labeled as "mukimame" or "shelled edamame". 

How to cook edamame in microwave

For this recipe, you'll need 1 cup of shelled edamame. I like to buy steamable bags you can simply microwave in the bag to cook. However, since these bags contain more than 1 cup of edamame, you may want to take out just 1 cup and throw the remaining frozen edamame back in the freezer. Extra edamame is perfect to add to power bowls or leafy green salads later on.

For this recipe, my favorite way to quickly cook shelled edamame is to add it to a microwave-safe bowl and completely cover the edamame with water. Then microwave for 3-5 minutes until the water starts to simmer. From there, use a colander to strain out the cooked edamame.

If you don't want to microwave it, you can also place shelled edamame in a steamer or pan with some water to simmer for 5-10 minutes.

What ingredients do you need for this rainbow salad? Is it healthy?

As a dietitian, I'm always telling people to "eat the rainbow". That's because all the different colors in plant foods represent different nutrients that help keep us healthy. This salad is especially great because it includes the whole color spectrum. 

Here are the colorful ingredients you'll need + various health benefits of each:

Colorful ingredients on top of white marble background
  • Bell peppers - Peppers come in all different colors and contain a nutrient called lycopene, which can help protect our cells from damage. 
  • Carrots - Carrots contain Beta-carotene which is converted to Vitamin A in the body. Vitamin A is important for vision and keeping our immune system strong
  • Edamame - Edamame actually contains more folate and vitamin K than mature soybeans.
  • Blueberries - Blueberries are rich in anthocyanin which provide anti-inflammatory effects.
  • Quinoa - Quinoa is high in a phytonutrient called quercetin, which studies have shown to help improve blood pressure and blood sugar.
  • Chickpeas - Chickpeas are high in plant-based protein and fiber, allowing us to feel satisfied for longer.

How do you make chickpea edamame salad?

This recipe is as simple as prepping your ingredients and combining them all together in a bowl. 

  • First, prepare your quinoa and edamame. If you don't have any cooked quinoa already prepared, you'll need to either cook or buy some. I often like to cheat and buy pre-cooked quinoa at the store or thaw out some I previously batch cooked and froze. For the edamame, I like to buy steamable bags you can simply microwave to cook.
  • Chop up your vegetables. Everything will be diced into similar bite-sized pieces.
  • Then, mix it all together. Add your chopped vegetables, edamame, blueberries, quinoa, and chickpeas in a large bowl. Use a spoon or tongs to combine everything.
  • Next, pour over the dressing. The dressing is a basic vinaigrette that adds some light creaminess to this salad. Shake it up in a mason jar before tossing with the other ingredients.
  • Finally, garnish with fresh herbs. Once everything is mixed, I like to sprinkle over fresh herbs for an extra pop of flavor. 
  • Edamame Salad 5309
  • Edamame Salad
  • Edamame Salad 2

Customize it your way

Like all of my other recipes, this chickpea edamame salad is completely customizable. For the vinegar, feel free to use whichever one you like best or have in your pantry. I typically use balsamic vinegar but you can also use everything from champagne vinegar to rosé vinegar.

Berries are perfect to enjoy in the warmer months when they are in season. If you don't have any blueberries lying around, you could use another berry like blackberries or raspberries.

For the fresh herbs on top, customize with any you have on hand or are growing in your garden, I love to sprinkle on everything from fresh mint to basil.

Looking for more customizable recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

Can I make chickpea edamame salad ahead of time?

You can definitely make this salad recipe ahead of time and store it in the fridge until you are ready to serve. It's also the perfect option to meal prep and eat throughout the week. This chickpea edamame salad will last for up to 5 days in an airtight container in the fridge.

Edamame Salad 5338 scaled
Print Recipe
4.36 from 28 votes

Chickpea Edamame Salad

The perfect light side dish or lunch to enjoy during the warmer months. The colorful ingredients in this rainbow salad pack in tons of health benefits too!
Prep Time10 minutes
Additional Time10 minutes
Total Time20 minutes
Course: Appetizer & Side Dish Choices
Cuisine: Asian
Keyword: chickpeas, edamame, quinoa, rainbow, salad, side dish, summer
Servings: 6 servings
Calories: 260kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Edamame Salad:

  • ½ cup red pepper, diced
  • ½ cup shredded carrots
  • ½ cup yellow pepper, diced
  • 1 cup shelled edamame, cooked
  • ½ cup blueberries
  • 1 cup quinoa, cooked
  • 1 - 15 ounce can chickpeas, drained and rinsed

Dressing:

  • ¼ cup olive oil
  • 2 tablespoons vinegar of your choice (balsamic vinegar, red wine vinegar, champagne vinegar, rosé vinegar, honey apple vinegar, or apple cider vinegar)
  • 1 tablespoon maple syrup
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • ¼ teaspoon fresh ground black pepper

Garnish:

  • Chopped fresh herbs of your choice (mint, basil, thyme, or cilantro)

Instructions

  • In a large bowl, mix all edamame salad ingredients together until combined.
  • In a small bowl or mason jar, whisk or shake all dressing ingredients until smooth. 
  • Pour dressing over edamame salad and mix until everything is lightly coated.
  • Garnish with fresh herbs, if desired. Let chill in the fridge for 10 minutes and serve cold. 
  • Store any leftovers in an airtight container in the fridge for up to 5 days.

Video

Nutrition

Serving: 1serving | Calories: 260kcal | Carbohydrates: 28g | Protein: 11g | Fat: 12g | Saturated Fat: 2g | Sodium: 320mg | Fiber: 8g | Sugar: 8g

You might like these other salad recipes too:

save this edamame salad recipe on pinterest:

This Chickpea Edamame Salad is the perfect light side dish or lunch. The colorful ingredients in this rainbow salad pack in tons of health benefits. Vegan and gluten free too! #SummerSalad #Edamame #PlantBased #CheerfulChoices

How to Reuse Leftover Food

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Reusing leftover food saves you money, time in the kitchen, and helps reduce food waste. Read for tips on how to reuse leftover food and use them in healthy recipes. From jams to soups to smoothies-all you need is a little creativity and an open mind to transform ingredients you already have into simple yet flavorful dishes. 

(This post is written by Cheerful Choices contributor, Audrey Fischer.)

Learn how to reuse leftover food and use them in healthy recipes. How to use up leftover vegetables, fruit, rice, pasta, sauces, and more!

Ways to use up leftover...

How to use leftover cooked vegetables 

Leftover cooked vegetables are an excellent way to boost the nutrition and color of meals. Try throwing your wilted, sauteed, steamed, baked, or broiled leftover vegetables into your dishes to provide beautiful pops of color, texture, and important nutrients. 

Recipes to try:

  • Let your leftover veggies shine in this protein-packed Egg White Frittata. You can use everything from sauteed onions, caramelized mushrooms, or roasted broccoli stems. Just skip the step to saute the vegetables since they are already cooked-throw them straight into the egg whites in a large pan.
  • Sauteed bell peppers and onions make the perfect addition to cheesy quesadillas on whole grain tortillas or gluten-free chickpea tortillas. 
  • Steamed vegetables like broccoli, cauliflower, and carrots pair perfectly with rice or noodles stir fries.
Egg White Frittata 11

How to use leftover fresh vegetables

Buying too many fresh vegetables at the grocery store is a common mistake. Fear not! Veggies on their last leg can easily be thrown into pastas, salads, soups, or even smoothies to reduce waste and transform them into something delicious. If you can't use them up right away, cut into even pieces then blanch and freeze them for later use.

Recipes to try: 

  • Leftover salad greens like spinach, kale, and Swiss chard wilt perfectly into this cozy, One Pot Tuscan Soup. As a bonus, it packs a variety of immune-supporting ingredients like garlic and colorful vegetables to help keep you from getting sick during the winter months.
  • Fresh vegetables of all kinds work in this customizable, hearty one pot chili. The more, the better! You can even freeze this chili in a large ziploc bag to use later on.
  • Overripe avocados are great for making classic guacamole to serve alongside crispy tortilla chips. If you are in need of a heart-healthy treat, try making avocado truffles by combining mashed avocados and melted chocolate.
Chili Template 1

How to use leftover fresh fruits 

Leftover fresh fruits are one of my favorite foods to transform. Freeze fresh berries like raspberries, blackberries, and blueberries or whole fruits such as bananas, pineapple, and peaches cut into small chunks. These are perfect to eat as a cool, refreshing snack or blend into creamy smoothies. Try these other unique ways to use up your fresh fruits.

Recipes to try:

  • Toss mixed fruit with Greek yogurt, honey, and chopped nuts for a quick and healthy fruit salad.
  • Berries that have been bruised or damaged are perfect for making 2-Ingredient Chia Seed Jam. Plus, there's no pectin needed-it's naturally thickened with chia seeds.
  • Never throw away your brown bananas! Instead, mash them up into protein mug cakes, oat flour pancakes, or make High Protein Banana Bread. Brown bananas are ideal for sweet treats like banana bread because they are much softer and have a higher sugar content than yellow bananas. 
Chia Seed Jam

How to use leftover sauces & dips

Don't waste those nearly-empty sauces or dips! Scrape out any last bits to add a flavorful punch to sandwiches and wraps. You can also combine with spices and herbs to make delicious marinades and dressings. Rinse and clean empty pasta sauce jars, mason jars, and dip containers to reuse for holding leftovers, ingredients like nuts and seeds, or storing herbs.

Recipes to try:

  • Try adding leftover tzatziki, pesto, or tomato sauce to this trendy TikTok wrap for a quick and easy lunch that's packed with color and flavor. 
  • Stir leftover hummus (any flavor!) into warm, cooked pasta for extra creaminess and extra plant-based protein and fiber. For a thinner sauce, add a drizzle of olive oil or milk.
  • Didn't use up the whole jar of pasta sauce? Combine broth and pasta sauce when cooking rice to create Spanish rice. Perfect to serve with seared chicken.
How to make tiktok wraps

How to use leftover rice and pasta 

Grains and pasta are a great source of fiber and B vitamins. Aim to choose whole grain options when possible to maximize the nutrient benefits. Cooked rice, pastas, and other grains make a great base for bowls topped with other leftovers like cooked vegetables, proteins, and sauces.

Recipes to try:

  • This aromatic Mixed Vegetable Curry is the perfect compliment to plain, leftover rice, couscous, quinoa, or other grains. 
  • For a delicious Mediterranean twist, try these Roasted Chickpea Bowls. You can also swap the couscous with other leftover grains like farro, orzo, or rice.
  • For a simple side dish, mix leftover plain rice or pasta with your favorite herbs or spices and a drizzle of olive oil to serve with your entree. 
Vegetable Curry

How to use leftover bread and tortillas

Don't throw out that stale loaf of bread! Stale bread is the ideal texture for making crunchy croutons, crispy breadcrumbs, and even fluffy french toast. Of course, if there are any signs of mold on your bread, then it should be tossed.

Tortillas are another item that often lends leftovers. If you aren't going to use up the tortillas anytime soon, freeze them to use at a later time. To do this, simply place small sheets of parchment paper between individual tortillas, remove all air from a large ziploc bag, and place them in the freezer. The parchment paper makes for easy removal of one tortilla at a time.

Recipes to try:

  • Blend leftover bread into a crumb-like texture to use as bread crumbs to top creamy mac and cheese or coat crusted chicken tenders.
  • A breakfast classic, french toast is the perfect recipe for leftover bread that is slightly stale. In fact, the stable bread tends to absorb more of the egg mixture than fresh bread!
  • Use leftover tortillas to make quick and easy tortilla pizzas. Simply top a tortilla with pizza sauce, mozzarella cheese, and your favorite pizza toppings, and crisp on the stovetop on medium-high heat for 3-5 minutes.
  • Make homemade tortilla chips by cutting tortillas into wedges, tossing with oil, and bake for 10-15 minutes at 350ºF.
Sharp cheddar, muenster, and asiago makes for an indulgent, three cheese Homemade Breadcrumb Baked Mac and Cheese. Some simple healthy recipe swaps help reduce the fat, maintain the protein and increase the fiber content of this classic recipe.

How to use leftover protein 

Protein is important to have at every meal as it provides fullness and satiety. Leftover protein can be easily combined with other leftover ingredients like grains and vegetables to make it a meal. Both animal sources of protein like chicken, turkey, beef, and fish or plant sources of protein like tofu, chickpeas, and legumes are great options. Add these leftover proteins to salads, sandwiches, soups, stir frys and more. 

Recipes to try:

  • Use up any leftover protein you have on hand in these customizable Power Bowls. Perfect for meal prep!
  • Top leafy greens with leftover grilled chicken, steak, or salmon for a savory, protein-packed salad. 
  • Didn't use the whole can of chickpeas? Transform them into a crunchy snack by roasting them in the air fryer or oven.
Air Fried Chickpeas 5 e1612475728746

Want this guide in PDF form?

Click HERE to purchase the guide to transforming leftovers with recipe ideas!

Audrey edited

About the Guest Contributor: Audrey Fischer is a passionate foodie and Registered-Dietitian-to-be from St. Louis, Missouri. She received her Bachelor of Science degree in Dietetics and Nutrition from the University of Mississippi and is currently in the Coordinated Program in Dietetics (CP) getting her Master of Science degree in Food and Nutrition Services. In her free time, Audrey loves inspiring and helping others live healthier lives through simple, tasty, and beautiful food stories and posts on her Instagram page. You can find her on Instagram here: @barbs_botanical_bakes

Lemon Orzo with Asparagus

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Lemon Orzo with Asparagus is the perfect healthy side dish to add to your Easter menu or weeknight dinner plan! This one pan recipe calls for simple ingredients and comes together in just 30 minutes. Serve alongside fish, chicken, or chickpeas for extra protein.

Cooked orzo pasta in a large circular pan

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What is orzo pasta?

Orzo is a small, rice shaped pasta made from durum wheat. It originated from Italy. Fun fact: orzo actually means "barley" in Italian due to its resemblance to the grain. 

Is orzo healthy?

Orzo can definitely be a healthy part of a balanced diet! It's perfect to add to everything from grain bowls to salads to soups. Since orzo tends to be a bit higher in carbohydrates and calories, keep portion size in mind when enjoying orzo. Generally speaking, a serving size for orzo is about 2 ounces dry (or about ¼ cup dry).

Whenever possible, look for whole wheat orzo to maximize the nutrient and fiber content. Enriched products are also a good option as they have important nutrients (such as B vitamins) added back in. Overall, orzo is high in protein, iron, potassium, and B vitamins.

How do you make lemon orzo with asparagus?

  • First, prep your ingredients. This recipe cooks up pretty quickly so it's important to have everything ready to go. The main bulk of prep work is cutting the asparagus. See an easy, time-saving asparagus cutting trick below.
  • Next, saute your asparagus. You want to have some parts that get golden brown to provide major flavor.
  • Then, you'll cook the orzo pasta. I'm all about using less dishes so we're going to use the same pan to cook the orzo. Depending on what brand you use, the orzo should cook to al dente in about 10 minutes.
  • Finally, add everything back into the pan. Stirring in the cooked asparagus and spinach gives this dish a lovely pop of green and boosts the health benefits.  
Close up of cooked asparagus and spinach over orzo

Is there an easier way to cut asparagus?

Asparagus is in season from the months of February to June, making it perfect to enjoy in stir fries, grilled for salads, or thrown in pasta dishes. Unfortunately, it can be a bit of a hassle to trim.  

I'm going to let you in on an easy asparagus trick for removing those tough ends:

  1. Start by bending a single asparagus spear until the woody end snaps off.
  2. Then, take that piece and line it up next to your large bundle of asparagus. Keep the rubber band wrapped around the bundle.
  3. Using the snapped spear as a guide, use a large knife to trim all of your asparagus spears on the same spot where the first piece broke off! 
Cutting asparagus ends

Customize this recipe your way

Like most of my other recipes, you can customize this lemon orzo dish and make it your own. 

  • Don't like asparagus? Try broccoli or peas instead.
  • Following a dairy-free or vegan diet? Swap the parmesan cheese for a dairy-free alternative.
  • Want this recipe to be gluten-free? Use a gluten-free orzo variety.

Looking for more personalized recipes made for your health goals? Click here to learn more about my coaching + cooking program.

What should I serve with this dish?

This lemon orzo is the perfect side dish to add to your Easter menu or weeknight dinner plan. It would be ideal to serve alongside lemon chicken, nut crusted salmon, or grilled shrimp skewers.

You can also make it into a main course by adding over extra protein like shrimp, chicken or chickpeas. 

Silver spoon in one pan orzo dish

Check out these other healthy vegetable side dishes:

Lemon Orzo 4 scaled
Print Recipe
4.37 from 11 votes

Lemon Orzo with Asparagus

Lemon Orzo with Asparagus is the perfect healthy side dish to add to your Easter menu or weeknight dinner plan!
Keyword: asparagus, one pan, orzo, pasta, spring
Servings: 4 servings
Calories: 310kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 2 tablespoons oil, divided
  • 1 bunch asparagus, ends trimmed and chopped into 2 inch pieces (about 2 cups)
  • Salt and pepper, to taste
  • 2 large cloves garlic, minced (about 1 tablespoon)
  • ¼ teaspoon red pepper flakes
  • 1 cup orzo pasta, uncooked
  • 2 cups vegetable broth
  • 2 cups baby spinach, chopped
  • 1 tablespoon fresh thyme leaves
  • Juice and zest of 1 small lemon, about 2 tablespoon lemon juice
  • ¼ cup parmesan cheese, plus more for topping

Instructions

  • Heat 1 tablespoon oil in a large skillet over medium high heat. Add asparagus and salt and pepper, to taste. Cook asparagus until slightly charred, about 5 minutes. Set aside.
  • In the same pan, heat 1 tablespoon oil over medium heat. Add garlic and red pepper flakes and cook until aromatic, about 30 seconds. Add orzo and toast until golden, about 1 minute. Pour over vegetable broth and simmer for about 10 minutes until al dente, stirring occasionally. (If the pan becomes dry with no liquid left towards the end of cooking, add a small amount of water or broth as needed.) 
  • Once cooked, add asparagus back over the orzo along with spinach and thyme. Mix together and cook for another 2 minutes, until spinach is wilted.
  • Stir in lemon juice, lemon zest, and parmesan cheese. Enjoy warm with more Parmesan cheese over top.
  • Store any leftovers in an airtight container for up to 4 days.

Nutrition

Serving: 1g | Calories: 310kcal | Carbohydrates: 48g | Protein: 11g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Cholesterol: 5mg | Sodium: 450mg | Fiber: 4g | Sugar: 4g

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Lemon Orzo with Asparagus is the perfect healthy side dish to add to your Easter menu or weeknight dinner plan! This one pan recipe calls for simple ingredients and comes together in just 30 minutes. Serve alongside fish, chicken, or chickpeas for extra protein. #OrzoRecipes #Asparagus #SpringPasta

Air Fryer Roasted Chickpeas

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Looking for the easiest air fried chickpeas? You've come to right place. Whip up these easy roasted chickpeas in just 12 minutes. Plus, you get to customize and choose what spices or seasonings you like best. Add Air Fryer Roasted Chickpeas to soups, salads, or enjoy as a healthy snack.

Crispy chickpeas in a gold air fryer basket

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

First off, is this just another roasted chickpeas recipe?

There are tons of roasted chickpeas recipes out there-it's hard to know which one to pick. Instead, use this customizable recipe template to make your own roasted chickpeas with your favorite seasoning and spices. This recipe is also unique because it's done in just 12 minutes by using the air fryer!

How do you make roast chickpeas in the air fryer?

When I first experimented with roasted chickpeas in the air fryer, I was SO stoked. It gives such a satisfying crunch and it's way faster to make in the air fryer rather than in the oven. 

Air Fried Chickpeas
Air Fried Chickpeas 1
Air Fried Chickpeas 4
  1. First, drain, rinse, and dry your chickpeas. Make sure to let your chickpeas air dry or pack dry with a towel. This is an important step because excess water will make the chickpeas less crunchy. 
  2. Then, mix your chickpeas, oil, and spices together. You get to choose any spices of your choice.
  3. Finally, throw them in your 390ºF pre-heated air fryer and cook for 12 minutes or until they reach the level of crunch you like.

As a note, you can definitely roast these chickpeas in the oven too. It'll just take a lot longer. If you are roasting chickpeas in the oven, follow the same steps but bake at 400ºF for 30-40 minutes.

Bagel seasoning

Customize this recipe template your way

Like most of my other recipes, these roasted chickpeas are completely customizable. You get to choose 1 tablespoon of spices or seasonings of your choice. Experiment with different types of spices and see which one is your favorite. Here are some ideas to get your started:

  • Italian Seasoning
  • Smoked Paprika
  • Yellow Curry Powder
  • Everything Bagel Seasoning - as pictured here
  • Nutritional Yeast
  • Za'atar Seasoning
  • Taco Seasoning
  • You could even go sweet and use Cinnamon, Nutmeg, or Pumpkin Pie Spice

Looking for more customizable recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

Roasted air fried chickpeas added over homemade hummus

What are some different ways to use air fried chickpeas?

I love to add roasting chickpeas to lots of different dishes. Try adding them over...

Looking for other healthy chickpea recipes? Check out these 10 plant-based meals featuring chickpeas as the star.

Close up of roasted chickpeas in a white bowl
Air Fried Chickpeas Square 1
Print Recipe
4.67 from 3 votes

Air Fryer Roasted Chickpeas

Whip up air fried chickpeas (also known as garbanzo beans) in just a few minutes. Plus, you get to customize and choose what spices or seasonings you like best. Add these Air Fryer Roasted Chickpeas to soups, salads, or enjoy as a healthy snack!
Prep Time3 minutes
Cook Time12 minutes
Total Time15 minutes
Course: Snack Choices
Cuisine: Mediterranean
Keyword: air fried chickpeas, chickpeas, easy snack, roasted chickpeas
Servings: 6 servings
Calories: 90kcal
Author: Mackenzie Burgess, RDN

Ingredients

  • 1 - 15 ounce can chickpeas (also known as garbanzo beans)
  • 1 tablespoon oil of your choice (olive oil, avocado oil, grapeseed oil, or canola oil)
  • 1 tablespoon spices of your choice (Italian seasoning, smoked paprika, curry powder, everything bagel, nutritional yeast, za'atar seasoning, taco seasoning, etc.)
  • Salt, to taste

Instructions

  • Preheat air fryer to 400º Fahrenheit/200º Celsius.
  • In a bowl, stir together chickpeas, oil, spices, and salt until completely coated. 
  • Add seasoned chickpeas to air fryer and cook for 12 minutes or until they reach desired crispiness. Shake the basket halfway through to ensure even cooking.
  • Store chickpeas in a loosely covered container for up to 1 week. If you notice leftover chickpeas losing their crunch, simply reheat in the airfryer for 1-2 minutes.

Notes

Don't have an air fryer? Instead, roast in the oven at 400 degrees for 30-40 minutes until golden and crispy. 

Nutrition

Serving: 1/4 cup | Calories: 90kcal | Carbohydrates: 11g | Protein: 4g | Fat: 4g | Sodium: 30mg | Fiber: 3g | Sugar: 2g

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Close up of air fried chickpeas in an air fryer basket from cheerfulchoices.com

Customizable TikTok Wraps

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Want to try making your own TikTok wraps? Take a look at this guide for creating a completely customizable tortilla wrap! Featuring a delicious and balanced combination of lean protein, vegetables, sauce, and cheese. Learn how to make this tortilla hack in a matter of minutes.

Want to try making your own TikTok wraps? Take a look at this guide to creating a completely customizable wrap! Healthy and easy.

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

What is a "TikTok Wrap" or "Tortilla Hack"?

The beloved #WrapHack videos have been trending across TikTok recently. And I am all for it! On social media, these wraps are referred to as TikTok Wraps, Wrap Hack, or Tortilla Hack. This easy wrap combines a delicious combination of ingredients like lean protein, vegetables, sauce, and cheese. These different ingredients are placed into four different corners of the tortilla which is then folded together, grilled, and enjoyed warm. It's like an elegant and easy quesadilla.

How do I make these trending tortilla wraps?

This wrap hack is so easy to make and come out tasty every time. Follow this step-by-step guide for making your own healthy TikTok wrap.

  1. First, prepare your tortilla. Using a knife, cut a slit from the center point of the tortilla down to the bottom edge of your tortilla
  2. Then, add your ingredients into each corner. Don't over stuff your tortilla or this will make folding more difficult and the ingredients will spill out the sides.
  3. Fold the tortilla one corner at a time. Watch the video below to see how this is done.
  4. Grill to golden brown perfection. You can use a panini maker, waffle press, air fryer, or just a pan and spatula. If using an air fryer, spray each side of the wrap with cooking spray and air fry at 350 for about 4-6 minutes.

What ingredients should I use to fill my Tiktok wraps?

I love these tortilla wraps because they are completely customizable. Like my other recipes, you can fill them with ingredients of your choice.

  • For the sauce or spread try: pesto, salsa, guacamole, hummus, mayonnaise, tomato sauce, lite salad dressing, or your favorite.
  • For the vegetables try: sliced peppers, spinach, romaine lettuce, mushrooms, roasted red peppers, or your favorite.
  • For the cooked protein try: chicken, bacon, lunch meat, pepperoni, prosciutto, eggs, beans, tofu, tempeh, or your favorite.
  • For the cheese try: cheddar, provolone, mozzarella, parmesan, cream cheese, vegan cheese, or your favorite.

This is the perfect recipe to use up any bits of ingredients lying around your fridge. Put them all together and you have wrap perfection! 

Looking for more personalized recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

Wrap Hack 7
Holding crispy tortilla wraps

What are some good flavor combos?

You can get as creative as possible with these TikTok wraps. Take your favorite dishes like egg scrambles or cheese pizza and transform them wrap-style.

Still not sure what to choose? Here are some flavor combination ideas to get you started:

  • Pesto Chicken Wrap (as pictured)-pesto, roasted red peppers and spinach, chicken, and mozzarella cheese
  • Plant-Based BLT-vegan mayo, tomato and lettuce, tofu bacon, vegan smoke provolone
  • Beef Taco Wrap-guacamole, romaine lettuce, ground beef, cheddar cheese
  • Lunch Sandwich Wrap-mayonnaise, lunch meat, tomato and lettuce, sliced cheese
  • Pizza Wrap-tomato sauce, sliced peppers, pepperoni, mozzarella cheese
  • Breakfast Wrap-avocado spread, sliced peppers, scrambled eggs, cheddar cheese
Grabbing a grilled wrap

Is this recipe good for meal prep?

You can make these wraps ahead of time and have them for a ready-to-go meal. As they sit they won't be quite as crunchy, but you can always reheat it in a toaster oven. Looking for other meal prep recipes? Check out these other favorites.

Wrap Hack 4 scaled
Print Recipe
5 from 8 votes

TikTok Wraps

Create your own completely customizable Tiktok wrap hack! Featuring a delicious and healthy combination of lean protein, vegetables, sauce, and cheese.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Main Dish Choices
Cuisine: American
Keyword: meal prep, tiktok, tortilla, wrap hack
Servings: 1 wrap
Calories: 380kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 1 large 10-inch flour tortilla or whole wheat flour tortilla
  • 1-2 tablespoons sauce or spread of your choice (pesto, salsa, guacamole, hummus, mayonnaise, tomato sauce, lite salad dressing, etc.)
  • ½ cup vegetables of your choice (sliced peppers, spinach, romaine lettuce, mushrooms, roasted red peppers, etc.)
  • ½ cup cooked protein of your choice (chicken, bacon, lunch meat, pepperoni, prosciutto, eggs, beans, tofu, tempeh, etc.)
  • ¼ cup cheese of your choice (cheddar, provolone, mozzarella, parmesan, cream cheese, vegan cheese, etc.)

Instructions

  • Start by cutting a slit from the center point of the tortilla down to the bottom edge of your tortilla.
  • First, evenly spoon sauce or spread on the lower left corner of the tortilla.
  • Next, add vegetables to the top left corner of the tortilla.
  • Then, add protein to the top right corner of the tortilla.
  • Finally, add cheese lower right corner of the tortilla.
  • Fold your tortilla: Start with the bottom left corner and fold it up over the top left, then fold it over the top right, and finally, fold it down over the bottom right.
  • Using a lightly greased panini press or pan, cook each side of the wrap for 2-3 minutes until golden brown and cheese is melted. (If using an airfryer, spray each side of the wrap with cooking spray and air fry at 350 for about 4-6 minutes until golden brown.)

Video

Notes

Need flavor combination ideas for your wrap?
  • Pesto Chicken Wrap (as pictured)-pesto, roasted red peppers and spinach, chicken, and mozzarella cheese
  • Plant-Based BLT-Vegan mayo, tomato and lettuce, tofu bacon, vegan smoke provolone
  • Beef Taco Wrap-guacamole, romaine lettuce, ground beef or black beans, cheddar cheese
  • Lunch Sandwich Wrap-mayonnaise, lunch meat, tomato and lettuce, sliced cheese
  • Pizza Wrap-tomato sauce, sliced peppers, pepperoni, mozzarella cheese
  • Breakfast Wrap-avocado spread, sliced peppers, scrambled eggs, cheddar cheese

Nutrition

Serving: 1wrap | Calories: 380kcal | Carbohydrates: 33g | Protein: 24g | Fat: 17g | Saturated Fat: 4g | Sodium: 700mg | Fiber: 1g | Sugar: 1g

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Pinterest TikTok Wrap

Your Guide To Collagen Peptides

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Collagen peptides have become increasingly popular. Take a science-based look at what they are, their potential benefits, and how to use collagen in recipes.

Collagen is a super important protein

Collagen is the most abundant protein in the body. It's found in the bones, muscles, skin, and tendons. It makes up 25% to 35% of the body's protein content. It gives support and strength to everything from our bones to our fingernails.

IMG 2581

There are 5 types of collagen

  • Type I makes up the majority of our body's collagen. It's mainly found in the skin, bones, and  tendons.
  • Type II collagen is found in cartilage. This would be in movable joints like the knee, elbow, and shoulder.
  • Type III provides strength for the muscles and artery walls.
  • Type IV collagen is a part of building blocks in the different layers of the skin.
  • Type V is found in cell surfaces, hair follicles, and the placenta.

Where do I find collagen in the diet?

You can find dietary collagen in meat, egg whites, bone broth, collagen supplement pills, or collagen peptides. Collagen peptides are connective tissues of meat that have been broken down into a powder form. One scoop contains only 30 calories and around 7 grams of protein. There is one caveat with the protein in collagen peptides though. It's not a complete protein, containing all essential amino acids. It's missing the amino acid tryptophan.

You shouldn't rely solely on collagen to meet your protein needs, but rather, it's a nice way to fill in the gaps. Protein in the diet helps keep us fuller longer. Other great sources of protein include lean meats, fish, eggs, nuts, seeds, and low-fat dairy.

Customizable Power Bowl 6

When were collagen peptides invented?

Collagen peptides were first manufactured in 1947. They are derived from connective tissues of meat. Then, it goes through a purification process and is broken down into a powder form. In the late 1970s, the demand for collagen products grew tremendously. Thus, in 1985 the first scientific study was conducted to test out if the hype was real.

In 2020, the market value for collagen products was over 8 billion dollars and continues to increase each year.

Let's talk about the potential benefits

I've spent a lot of time researching the health effects of collagen. Unfortunately since it's so new, there's not a ton of reliable research yet. Most of the research is small-scale and short-term. Here are the potential positives I've found so far. 

Collagen Presentation scaled

Joint Health

This is one of the most promising areas of research, especially for osteoarthritis. It is not quite understood how collagen peptides functions in the body, but they may help improve joint pain and reduce inflammation, and help with cartilage regeneration.

Skin, Hair, and Nails

Everyone wants healthy hair, glowing skin, and strong nails. Collagen may help, but the jury's still out. Some research demonstrates improved skin elasticity, reduced skin aging, and improved nail and hair strength.

Muscle Mass

Collagen peptides likely won't be a quick fix for getting gains, but there is some evidence for preserved lean body mass and increased muscle strength.

Other Potential Health Benefits

There are a handful of other proposed health benefits such as bone health, heart disease, Alzheimer's protection, and weight loss. It may help with weight loss since protein can keep us fuller longer and thus result in lower calorie intake. However, there is limited research so these claims are less supported at this time.

Are collagen peptides safe?

Right now, there are no known health risks and collagen peptides are generally considered safe. However, some mild side effects like bloating, bad taste, and heartburn have been reported.

Be aware that dietary supplements are not regulated by the FDA. Always try to look for third party certified products.

Keep in mind that collagen peptides are not vegan or vegetarian friendly since they are sourced from animals.

Collagen Banana Bread

How do I use collagen peptides in recipes? 

Collagen peptides easily dissolve into drinks and recipes without changing the taste.

Collagen peptides have become increasingly popular. Take a science-based look at what they are, their potential benefits, and how to use them in recipes. #collagenpeptides #research #recipes #CheerfulChoices

The bottom line

Ultimately, we should aim to get a balanced diet and adequate protein from food sources. However, collagen peptides may be an easy way to add extra protein in the diet to keep us fuller longer.

Since collagen peptides are a relatively new product, more research is still needed to confirm the health benefits, but the potential health benefits are very promising.

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Collagen peptides have become increasingly popular. Take a science-based look at what they are, their potential benefits, and how to use them in recipes. #collagenpeptides #research #recipes #CheerfulChoices

Sheet Pan Jambalaya

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This quick and easy sheet pan jambalaya features a delicious mixture of satisfying protein, colorful vegetables, and healthy whole grains. Have this healthy meal on the table in less than 30 minutes!

This quick and easy sheet pan jambalaya features a delicious mixture of satisfying protein, colorful vegetables, and whole grains. Have this healthy meal on the table in less than 30 minutes! #SheetPanDinner #EasyRecipes #Jambalaya #30MinuteMeal

Disclosure: I received free samples of Teton Waters Ranch mentioned in this post. I was not compensated for my time. All opinions are my own, I never feature a brand that I don't love!

What is jambalaya?

Jambalaya is one my favorite satisfying meals to have. It's traditionally made in one pot with sausage, shrimp, rice, and spices. Here, I've reinvented it sheet pan style.

How do you make sheet pan jambalaya?

This recipe is so easy to make and comes together in less than 30 minutes. It's also a great option to meal prep and eat throughout the week.

  • First, mix together your vegetables and sausage. Bake for a few minutes.
  • Then, add your shrimp and tomatoes. Bake for another few minutes.
  • Finally, add your cooked brown rice and mix together. Enjoy hot!

Is jambalaya healthy?

This healthy jambalaya is packed with protein from the shrimp and sausage. One serving of this dish contains about 20 grams of protein! Protein helps keep our muscles strong and allows us to feel fuller longer. Other great sources of protein include eggs, nuts, seeds, low-fat dairy, edamame, tempeh, and tofu.

The spice blend used packs in major flavor without adding many calories. If you can't find a low sodium Creole seasoning, make your own blend from spices already in your pantry.

Finally, the brown rice used in this recipe is filled with important B vitamins and fiber. I like to use pre-cooked microwavable rice packets to make it even easier when it comes to meal time.

TWR Jambalaya 3

What type of sausage should I use?

My favorite sausage to use for Jambalaya is Spicy Andouille Sausage from Teton Waters Ranch. I like to choose this product because it's 100% grass-fed, allowing it to have 2-4x more omega-3s. Omega-3 fats are important for keeping our heart healthy and protecting against stroke. Research has shown they do this by slowing the buildup of plaque in our arteries.

If you're not a fan of andouille sausage, you can also choose another variety of Teton Waters Ranch sausages or any other sausage of your choice. These sausages are also perfect to add to veggie kabobs.

Want to see this recipe in action? Watch how to make this sheet pan jambalaya on my recent featured news segment for FOX31 Denver!

TWR Jambalaya 2

Looking for more hands-on help with creating healthy recipes?

If you're new to cooking and want more recipes made for you and your health goals, I've got just the solution for you. Click here to learn more about my nutrition coaching + cooking program.

Hands-on healthy cooking with a dietitian
TWR Jambalaya scaled
Print Recipe
4.75 from 4 votes

Sheet Pan Jambalaya

This quick and easy sheet pan jambalaya features a delicious mixture of satisfying protein, colorful vegetables, and healthy whole grains. Have on the table in less than 30 minutes!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Main Dish Choices
Cuisine: American
Keyword: easy dinner, jambalaya, meal prep, sausage, sheet pan
Servings: 4 servings
Calories: 445kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 1 yellow onion, sliced
  • 1 green pepper, sliced
  • 1 red pepper, sliced
  • 1 yellow pepper, sliced
  • 10 ounces cooked sausage of your choice
  • 2 garlic cloves, minced
  • 1 ½ tablespoons reduced-sodium Creole seasoning, divided
  • 2 ½ tablespoons olive oil, divided
  • ½ pound raw shrimp, peeled and deveined
  • 1 cup cherry tomatoes, halved
  • 2 cups cooked brown rice or 1 cooked brown rice packet

Instructions

  • Preheat oven to 425°F and line a large sheet pan with foil. Add the onion, bell peppers, sausage, and garlic to the sheet pan. Season with 1 tablespoon Creole seasoning and 2 tablespoons of olive oil. Mix everything together until coated. Bake for 8 minutes, or until sausage begins to brown.
  • While sausage is cooking, season shrimp and tomatoes with ½ tablespoon Creole seasoning, ½ tablespoon oil, and stir to coat. Add the seasoned shrimp and tomatoes to the same sheet pan. Return everything to the oven for 5-7 minutes, until the shrimp turns pink.
  • Remove from the oven and add the cooked rice over top. Mix everything together and enjoy hot. Store any leftovers in an airtight container in the fridge for up to two days.

Nutrition

Serving: 1g | Calories: 445kcal | Carbohydrates: 32g | Protein: 21g | Fat: 27g | Saturated Fat: 6g | Polyunsaturated Fat: 21g | Cholesterol: 110mg | Sodium: 770mg | Fiber: 4g | Sugar: 6g

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This quick and easy sheet pan jambalaya features a delicious mixture of satisfying protein, colorful vegetables, and whole grains. Have this healthy meal on the table in less than 30 minutes! #SheetPanDinner #EasyRecipes #Jambalaya #30MinuteMeal

Vegan Chocolate Crunch Bark

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This Vegan Chocolate Bark is the perfect recipe for a lightly sweetened, instant treat. No chocolate needed. Just combine cocoa powder, coconut oil, and toppings of your choice.

This vegan chocolate bark is the perfect recipe for a lightly sweetened, instant treat. Just combine cocoa powder, coconut oil, and toppings of your choice. #ChocolateBark #Vegan #CocoaPowder #Healthy #SweetTooth #EasyRecipes #CheerfulChoices

Is cocoa powder healthy?

Cocoa powder is one of my favorite ingredients because it is both delicious and heart healthy. Cocoa naturally contains high levels of flavanols, which have been linked to lower blood pressure, improved cholesterol, and anti-inflammatory effects. However, highly processed chocolates may cause it to lose these beneficial properties. That's why it's ideal to incorporate the raw ingredient into recipes like this one!

Chocolate bark up close

How do you make vegan chocolate bark?

This chocolate bark is so easy to make and calls for simple ingredients.

  • First, toast your quinoa. I always love toasting grains before using them in recipes. This gives them a deeper, nutty flavor.
  • Next, mix together cocoa powder and melted coconut oil. You will also add in a bit of sweetener. These are the ingredients that creates the chocolate flavor.
  • Then, pour everything over parchment paper. It will be quite liquidy and spread out in an even layer. This is what you want!
  • Finally, sprinkle over desired toppings of your choice and freeze the bark. I love using a combination of toppings.
Quinoa Crunch Bark 3

What toppings should I add?

The chocolate bark recipe calls for just a few ingredients, but it's always fun to top it with a variety of toppings. You can choose any toppings you like best. Here are a few of my favorite combinations to give you some inspiration.

Christmas Chocolate Bark

Christmas Cocoa Crunch Bark toppings: dried cranberries, pistachios, candied orange, himalayan salt, white chocolate. Grab the full recipe here!

Halloween Chocolate Bark

Haunting Halloween toppings: dried apricot and dried mango chunks

Fall Chocolate Bark

Festive Fall Bark toppings: sliced almonds, dried cranberries, pumpkin seeds, himalayan salt

Coconut Chocolate Bark

Loco for Coconut Bark toppings: toasted coconut flakes, sliced almonds

Hazelnut Chocolate Bark

Heavenly Hazelnut toppings: toasted hazelnut pieces, pink Himalayan salt

Can I gift this recipe?

If you are planning to gift the bark or want to make a bunch to have on hand, double (or triple!) the recipe. You can even make this recipe ahead of time. When wrapped tightly, the bark will stay good in the freezer for a few months. (If it lasts that long, that is!)

Quinoa Crunch Bark Square
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4.50 from 2 votes

Vegan Chocolate Bark

This raw cocoa crunch bark is the perfect recipe for a lightly sweetened, instant chocolate fix. The quinoa adds protein, whole grains, and a wonderful crunch. Choose toppings of your choice to make it your own!
Prep Time10 minutes
Total Time10 minutes
Keyword: chocolate, dairy free, dessert, flexible, gluten free, lightly sweetened, vegan, whole grain
Servings: 30 pieces
Calories: 213kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • ½ cup 100% cocoa powder, unsweetened
  • ½ cup coconut oil, melted
  • 2 tablespoons sprouted or pre-washed quinoa, uncooked
  • 2 tablespoons maple syrup
  • ¼ teaspoon stevia
  • Toppings of your choice (sliced almonds, coconut flakes, dried fruit, seeds, etc. See ideas above for more inspiration!)

Instructions

  • Toast raw quinoa over medium-high heat until slightly browned and nutty aroma.
  • Meanwhile, mix together cocoa powder and melted coconut oil. Stir in toasted quinoa, maple syrup, and stevia.
  • Pour mixture onto a plate or sheet pan lined with parchment paper or wax paper. Sprinkle desired toppings over.
  • Freeze for 1 hour. Break into pieces and enjoy! Store leftovers in freezer for up to 3 months.

Nutrition

Serving: 5pieces | Calories: 213kcal | Carbohydrates: 10g | Protein: 2g | Fat: 19g | Fiber: 1g | Sugar: 4g

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This vegan chocolate bark is the perfect recipe for a lightly sweetened, instant treat. Just combine cocoa powder, coconut oil, and toppings of your choice. #ChocolateBark #Vegan #CocoaPowder #Healthy #SweetTooth #EasyRecipes #CheerfulChoices

Matcha Brownies

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Matcha Brownies are a fun spin on the classic dessert. This homemade mix in a mason jar makes for a unique holiday gift. Printable gift tag included too!

Matcha Brownies are a fun spin on the classic dessert. This homemade mix in a mason jar makes for a unique holiday gift. Printable gift tag included too!

What is matcha made from?

Matcha is a fine green powder made from green tea leaves. It's the only tea where the leaves are consumed as part of the drink rather than being infused, and therefore has an even higher antioxidant content than most teas. Antioxidants are important for our health as they counteract free radicals in our bodies, protecting cells and tissues from damage. Other antioxidant rich food sources include berries, whole grains, leafy greens, and beans.

Matcha Brownies are a fun spin on the classic dessert. This homemade mix in a mason jar makes for a unique holiday gift. Printable gift tag included too!

How do you make homemade brownie mix in a jar?

This is a delicious, unique recipe to gift to other during the holiday. It's so easy to make too.

  • First, add all your dry ingredients into a pint-sized (16 ounce) mason jar. You can find mason jars at thrift shops or online. Mason jars are a great way to create zero-waste gifts.
  • Then, add a handwritten gift tag or this printable gift tag. I love to add a ribbon around the mason jar too.
  • Finally, gift away! This is perfect for friends, family, or neighbors. If you know someone who is a matcha lover, this is a must-have. All they have to do is add butter, eggs, a splash of vanilla extract, and bake!

Make sure to download this FREE printable gift tag here!

  • Matcha Brownies 13
  • Screen Shot 2020 11 18 at 12.52.41 PM

Are matcha brownies healthy?

These brownies contain matcha powder, which is high in antioxidants. However, since it is a recipe higher in calories, fat, and sugar-it should still be considered an indulgent dessert to have every once in a while. To make this recipe a bit healthier, you can swap the all purpose flour for white whole wheat flour and choose stevia-sweetened chocolate chips.

You might think since I'm a dietitian I would ban any "unhealthy" recipe like brownies, but this is not the case. My philosophy is no food is inherently "bad". I believe there is a place for salads, macaroni and cheese, apples, kale, ice cream, and brownies alike. Like anything in life, too much of it is not going to be a good thing. But there is freedom in balance, satisfaction, and intuitive eating.

If you are looking to balance this sweeter treat with some healthier holiday recipes, check out this post. This also includes lots of other great mason jar gift options.

Matcha Brownies are a fun spin on the classic dessert. This homemade mix in a mason jar makes for a unique holiday gift. Printable gift tag included too!

Check out these other matcha dessert recipes you might like:

Matcha Brownies 5 scaled
Print Recipe
4.60 from 5 votes

Matcha Brownies

Matcha Brownies are a fun spin on the classic dessert. This homemade mix in a mason jar makes for a unique holiday gift. Printable gift tag included too!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Sweet Treat Choices
Keyword: baking, brownies, gift, holiday, mason jar, matcha
Servings: 9 brownies
Calories: 200kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Jar Ingredients:

Baking Ingredients:

Instructions

Jar Instructions:

  • Add all ingredients to the pint-sized (16 ounce) mason jar or canning jar in the following order: brown sugar, flour, baking powder, salt, matcha, and chocolate chips. Press down the brown sugar before adding in all other ingredients to ensure everything fits.
  • Store jar in a cool, dry place until baking or gifting.
  • If you are giving this as a gift, print the FREE recipe card to attach.

Baking Instructions:

  • Preheat oven to 350 degrees and line a 8x8 inch pan with parchment paper or lightly grease.
  • Melt 1 stick of butter and let cool (to ensure it doesn't melt the chocolate).
  • Add all dry ingredients in your jar to a large bowl or mixer. Add 1 stick melted butter, 2 eggs, and 1 teaspoon vanilla extract to the dry ingredients. Stir or mix everything together until just combined. Note: Batter will be slightly thick.
  • Add mixture into prepared pan and bake for 15 minutes, or until edges are golden brown and a toothpick comes out clean. Once cooked, sprinkle with more matcha over top if desired.
  • Enjoy with vanilla ice cream or a matcha latte if desired!

Notes

If you are not giving this as a gift, add all dry jar ingredients straight into a large bowl or mixer before adding the other baking ingredients.

Nutrition

Serving: 1brownie | Calories: 200kcal | Carbohydrates: 37g | Protein: 3g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Sodium: 200mg | Fiber: 1g | Sugar: 25g

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Matcha Brownies are a fun spin on the classic dessert. This homemade mix in a mason jar makes for a unique holiday gift. Printable gift tag included too!

30+ Healthy Edible Gifts for the Holidays

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Looking for ideas for healthy edible gifts to give this holiday season? From dry soup mix to healthier chocolate truffles- I've rounded up 30+ delicious and healthy homemade recipes to give to family, friends, and neighbors.

This post was first published on November 12, 2020. It was updated on August 31, 2023.

How do I stay healthy during the holidays?

During the holidays, try to find a balance between both enjoying your favorite indulgent bites and choosing healthier alternatives. Many classic holiday gifts like cookies and fudge are higher in added sugars, saturated fat, and sodium. These are all ingredients that provide flavor to holiday goodies. However, in excess they can supply unwanted extra calories and leave your stomach feeling unsettled.

It can be helpful to choose a reasonable portion size to start. This might look like a handful of caramel popcorn or one glass of eggnog at a time.

Make sure to have healthier holiday bites ready to go too. Yogurt covered strawberries, spiced nuts, or a festive wreath vegetable platter with hummus are good options to keep in your fridge or pantry.

Check out this post all about strategies for staying healthy during the holidays!

What makes a healthy gift for the holidays?

These healthy edible holiday goodies are ones with healthier swaps or a bit lower in sugar. Some of these healthier ingredients includes swapping white flour for whole wheat flour, using spices for salt-free flavor, adding zero calorie sugar-free substitutes like monk fruit, or using fresh fruit to provide natural sweetness.

These make great homemade gifts for friends and family you know are healthy eaters. It's also perfect for households already brimming with indulgent holiday foods in need of some healthy bites.

How do you package holiday gifts?

I love to gift these recipes in mason jars with a cute bow and a label. This makes it both heartfelt and zero-waste. Reuse mason jars for making your herbs last longer, storing pantry goods, or creating rustic decor. You can find a hefty supply of mason jars at your local thrift shop or online. (affiliate link)

Quinoa Crunch Granola 5

Can I make these healthy gifts in advanced? 

Making christmas gifts ahead of time is ideal so you can spend more time with loved ones rather than worrying about what to make for them. Most of these recipes you make in advance and either store in your pantry or freeze until you are ready to gift. 

Are you ready to dive into these edible gifts?

These 30+ edible gifts are a great way to mix up your typical holiday giveaway. I've included some healthy highlights for each recipe too. Let's dive in!

Lentil Brown Rice Dry Soup Mix
This vegan-friendly dry soup mix makes for a unique, affordable, and thoughtful gift that friends and family will love! It's truly the easiest meal to serve on a chilly night. Plus, it's packed with 15 grams of plant-based protein per serving.
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Dry Soup Mix Mason Jar 2 scaled
Blueberry Lemon Bread
I'm talking juicy blueberries, bright acidity, a tender inside, and a crunchy outside! This blueberry lemon bread is sure to be an instant favorite. Berries are loaded with antioxidants, vitamins, and minerals too.
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Blueberry Lemon Bread 174
Date Snickers
These Date "Snickers" are a fun spin on a classic candy. This recipe calls for just 5 ingredients-Medjool dates, creamy peanut butter, crunchy peanuts, coconut oil, and melted chocolate of your choice.
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Snickers Date Recipe 4
7 Homemade Salt-Free Seasonings
Seasonings can often be loaded with sodium. Too much sodium over a long period of time can lead to high blood pressure. Instead, make your own flavorful, salt-free seasonings. Including fajita, curry, and taco seasoning!
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HomemadeSeasonings2
Dark Chocolate Avocado Truffles
This is my go-to holiday treat! It calls for just 3 ingredients and requires no baking. It includes heart-healthy fats from the avocado, making it a great alternative to traditional truffles. Plus, you get to customize with any toppings you like such as shredded coconut, cocoa powder, or chopped nuts.
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Crispy Roasted Chickpeas Four Ways
Crunchy roasted chickpeas make the perfect plant-based snack! They are filled with protein and fiber, keeping you fuller longer. Gift your favorite flavor combo: Vegan Parmesan & Garlic, Maple Cinnamon, Tandori Lime, or Sweet & Spicy Chili.
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roasted chickpeas 9.jpgfit8282c1242ssl1
3-Ingredient Sesame Seed Crunch Candy
This 3-Ingredient Sesame Seed Crunch Candy is free of the top-8 allergies, making it perfect to gift to those with different dietary preferences. All you need is toasted sesame seeds, honey, erythritol or sugar, and 15 minutes.
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3 Ingredient Sesame Seed Crunch Candy PM1 e1605219991810
Vegan Chocolate Chip Cookies
These 15 minute chocolate chip cookies with oats are downright addictive, and they couldn't be easier to make! As a bonus, they are gluten-free and have no added sugars.
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Vegan CC Cookie
Quinoa Crunch Granola
This homemade granola is perfect to throw over yogurt parfaits, top over a baked apple, or simply eat on its own for a snack. Go over to the recipe post for this printable holiday label for gifting!
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Quinoa Crunch Granola Square
Beef Jerky
Homemade beef jerky is better than store bought and less expensive. This savory recipe is packed with protein too. Choose between Beer BBQ or Teriyaki.
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How to Make Beef Jerky 7aFEAT
Persimmon Butter
Did you know Persimmons are in season from October through January? Put this seasonal fruit to good use in this easy Fuyu Persimmon Butter recipe - made with just four ingredients and ready in 25 minutes!
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Holiday Cocoa Crunch Bark
This easy Holiday Cocoa Bark is gluten free, vegan, and lower in sugar. A perfect way to satisfy chocolate cravings during the holidays. Plus, there's no actual chocolate needed-just cocoa powder, coconut oil, and a bit of sweetener.
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christmas cocoa crunch bark 3 scaled
Coffee Hazelnut Shortbread Cookies
These cookies are not too sweet, and have a wonderful mix of festive flavors from the coconut sugar, hazelnuts, coffee, and vanilla. Hazelnuts are high in important nutrients like folate, vitamin E, manganese, and copper.
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coffee hazelnut shortbread cookies featured 1
Soy Glazed Walnuts
These crunchy soy glazed walnuts are a delicious savory snack. They are so easy to make and call for just a few simple pantry ingredients and spices! Walnuts are rich in heart healthy omega-3 fats.
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Soy Glazed Walnuts 7
Whole Wheat Butter Cookies
Whole wheat flour is used as a healthier swap in these classic cookies. Whole wheat flour has triple the fiber of white flour! These soft cookies are perfect to have along with tea or as an edible gift for your loved ones.
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Take all dry ingredients in a bowl 68 1
Homemade Pizza Seasoning Recipe
This homemade pizza seasoning fits perfectly into a cute little spice jar to gift. Spices are a great way to major flavor without extra sodium or calories!
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Pumpkin Pie Truffles
Looking for a delicious bite to give to friends or coworkers? Delight them with pumpkin pie truffles! Plus, this recipe includes options for vegan and AIP diets.
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IMG 2933 web 1 scaled 1
Honey Roasted Almonds
Honey roasted almonds are perfect for gifting! They are super simple to make and always a crowd pleaser. One handful of almonds provides 6 grams of protein, 3.5 grams of fiber, and 13 grams of healthy unsaturated fats.
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Honey Roasted Almonds
Sweet and Spicy Pepper Relish
Make this Pepper Relish ahead of time and freeze until you are ready to gift. It's sure to be a uniquely memorable and appreciated homemade gift! Add it onto scrambled eggs, sandwiches, or a charcuterie platter.
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Sweet and Spicy Pepper Relish Recipe
Homemade Vanilla Extract
This Homemade Vanilla Extract recipe is incredibly easy to make and it costs just $1.05 per fluid ounce to make. It's perfect for gifting!
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How to Make Homemade Vanilla Extract
Cranberry Chutney
Cranberries are rich in health-promoting phytochemicals. Add this spiced cranberry chutney to a jar and gift away. Its freezer friendly too! Serve on a charcuterie snack board or with turkey.
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Cranberry chutney 4
Matcha Sugar Cookies
Matcha, finely ground green tea leaves, is rich in antioxidants. Add matcha into sugar cookies to create a beautiful marbled design, so there's no icing or sprinkles necessary.
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Matcha Swirl Cookies 40.jpgfit9802c653ssl1
Customizable Chia Seed Jam
Make jam without pectin by using chia seeds! This Customizable Jam is a great way to use up any fresh or frozen fruit on hand. This recipe calls for just 2 ingredients and takes only a few minutes to make!
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Customizable Chia Jam 2 scaled
Cranberry-Oatmeal Cookies in a Jar
If you need a last-minute gift, cookies in a jar is made for you! The oats also add in a boost of nutrition. Oats are high in soluble fiber, which has been associated with reducing our LDL ("bad") cholesterol and risk of heart disease.
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vegan cookies in a jar 22
Sugar-free Candied Pecans
I love using monk fruit to sweeten recipes without any added calories or sugar. Learn how to make these sugar-free monk fruit candied pecans in a slow cooker. You need just 5 ingredients and a few minutes of prep time.
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wholesomeyum how to make sugar free candied pecans low carb gluten free
Peppermint Bark
Make classic peppermint bark with less sugar. It's also vegan-friendly but if you are not vegan you can use non-vegan chocolate chips. The olive oil added in with the chocolate is a great way to add some heart-healthy fat into your day.
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Peppermint Bark 9.jpgfit6002c400ssl1
Date-Sweetened Chocolate Pistachio Bites
Wow your friends with these naturally sweetened bites. With just a couple of minutes and a handful of ingredients, you'll have these melt in your mouth bites. They are as easy to share as they are to make!
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Raw Cacao Pistachio Walnut Bites 03 web landscape
Homemade Apple Cider Vinegar
Looking for a way to use up all those fresh apples? Homemade apple cider vinegar in a zero-waste bottle or jar makes a great gift for the foodie or cook in your life. Add to everything from salad dressings to pickled vegetables.
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Homemade apple cider vinegar. A healthy and unique gift idea for the foodie in your life SustainMyCraftHabit 6610 3 scaled
Peppermint Cocoa Mini Gift Jars
Homemade Cocoa has never been so easy! Add cocoa powder and other simple ingredients into jars and gift away. Cocoa powder naturally contains high levels of flavanols (a type of antioxidant), which have been linked to lower blood pressure, improved cholesterol, and anti-inflammatory effects.
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peppermint cocoa gift jar
Pumpkin Biscotti with Goji Berries
This whole wheat biscotti is delicious, festive, and easy to gift! Plus, it's filled with crave-worthy fall flavors like pumpkin and cinnamon.
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Air Fryer Chex Mix
Chef Mix is one of my favorite savory holiday snacks! This air fryer version is ready in just 15 minutes. As a bonus, Wheat Chex is made from 100% whole-grain wheat.
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Air Fryer Snack Mix Set Two 10 scaled
Salted Caramel Protein Energy Bites
During the holiday busyness, these protein-packed energy balls are the perfect energizing bite. They are naturally gluten-free, vegan, and have no added sugars! Store in your freezer until you are ready to gift or snack on.
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Salted Caramel Protein Energy Bites 9 scaled

What healthy holiday treats are you planning on gifting?

save these healthy edible holiday gift recipes on pinterest:

Looking for ideas for healthy homemade edible gifts to give this holiday? From dry soup mix to healthier chocolate truffles- I've rounded up 30+ delicious and healthy homemade, edible recipes to give to family, friends, and neighbors. #HealthyHolidays #EasyRecipes #RoundUp #HealthyFoodBlogger #Desserts #EdibleGifts #GiftIdeas #MasonJar

Need some accountability?

If you need more help with setting goals and cooking healthy recipes for the holidays, check out my virtual nutrition coaching program!

Coaching Cooking 1

Roasted Fall Vegetables with Smoked Paprika Aioli

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 Looking for an easy side dish recipe using up all those delicious winter squash and Brussels sprouts? Try making Roasted Fall Vegetables served with a Smoked Paprika Aioli sauce. Perfect to add to your holiday table.

Looking for an easy side dish recipe using up all those delicious winter squash and Brussels sprouts? Try making Roasted Fall Vegetables served with Smoked Paprika Aioli sauce. It goes great alongside quinoa cakes, burgers, and salmon! #HolidaySide #Vegetarian #FallVegetables #Brussels #Squash #EasyRecipes

How do you roast fall vegetables?

Something about fall produce is so wholesome and comforting. During the colder months, I love making warm sheet pan recipes like seasonal roasted vegetables.

Fall vegetables like winter squash and Brussels sprouts are a bit more tough and need more time in the oven. In general, you want to cook these tougher vegetables for 25-30 minutes at a high temperature like 425 degrees.

Spread out your sheet pan vegetables

When you lay your vegetables on a baking sheet, make sure to spread them out so they have some space in between. Overcrowding them will give you steamed vegetables rather than roasted vegetables with the beautiful browned bits. 

Close up of dish

Use any vegetables you have on hand 

You can customize this recipe to use any fall vegetables "of your choice". You can use 4 cups of the same vegetable, but I usually prefer using a mixture. Make sure to cut the vegetables into similar size pieces so they cook evenly. If you are serving a larger group, double the amount of vegetables. 

Looking for an easy side dish recipe using up all those delicious winter squash and Brussels sprouts? Try making Roasted Fall Vegetables served with Smoked Paprika Aioli sauce. It goes great alongside quinoa cakes, burgers, and salmon! #HolidaySide #Vegetarian #FallVegetables #Brussels #Squash #EasyRecipes

Serve your roasted vegetables with smoked paprika aioli

Aioli is essentially a mayonnaise mixed with garlic and other additional flavorings.  

In this recipe, I'm adding a touch of smoked paprika and pure maple syrup. This smoked paprika aioli is lightened up by using a mixture of light mayonnaise and plain Greek yogurt. Light mayonnaise has 60% fewer calories and plain Greek yogurt packs in lean protein. I like to use Greek yogurt in everything from sauces to parfaits to frozen yogurt bark.

Smoked Paprika Maple Aioli

The maple flavors and seasonal produce featured in this dish makes it perfect to add to your holiday table. This easy side dish also pairs well with quinoa cakes, grilled meats or tofu, burgers, and salmon.

You might also like these roasted fall vegetable side dishes:

Roasted Fall Vegetables 6 scaled
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5 from 3 votes

Roasted Fall Vegetables with Smoked Paprika Aioli

This Roasted Fall Vegetables served with Smoked Paprika Aioli sauce is an easy side dish. It's perfect to add to your holiday table or weeknight meals.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Appetizer & Side Dish Choices
Keyword: aioli, greek yogurt, holidays, vegetables, vegetarian
Servings: 4
Calories: 212kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Roasted Vegetables:

  • 4 cups fall vegetables of your choice, cut into ½ inch cubes (I use a mixture of halved Brussels sprouts, cubed sweet potato, and cubed butternut squash. You could also use other varieties of winter squash.)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Smoked Paprika Maple Aioli:

  • ¼ cup plain Greek yogurt
  • ¼ cup light mayonnaise
  • 2 tablespoons lemon juice
  • 1 tablespoon pure maple syrup
  • 1 tablespoon garlic, minced (about 3 cloves)
  • 1 teaspoon smoked paprika
  • Salt and pepper, to taste

Instructions

  • Preheat oven to 425 degrees. Spread vegetables in a single layer on a large baking sheet lined with parchment paper or foil. Drizzle over oil, salt and pepper to taste, and toss to combine.
  • Roast vegetables for 25-30 minutes, tossing halfway through. 
  • While vegetables are cooking, make maple aioli by combining all ingredients together in a medium sized bowl.
  • Serve roasted vegetables with maple aioli on the side. Store any leftovers in an airtight container in the fridge for up to 3 days.

Notes

If you are using Brussels sprouts, you may have some single leaves that fall off while cutting. Add these single leaves in the last 10 minutes of cooking so they don't burn.

Nutrition

Serving: 1g | Calories: 212kcal | Carbohydrates: 31g | Protein: 7g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Cholesterol: 3mg | Sodium: 344mg | Fiber: 8g | Sugar: 10g

save this easy vegetable side dish recipe on pinterest:

Looking for an easy side dish recipe using up all those delicious winter squash and Brussels sprouts? Try making Roasted Fall Vegetables served with Smoked Paprika Aioli sauce. It goes great alongside quinoa cakes, burgers, and salmon! #HolidaySide #Vegetarian #FallVegetables #Brussels #Squash #EasyRecipes

Mixed Vegetable Curry With Coconut Milk

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This easy mixed vegetable curry takes less than 20 minutes to make. It's cooked in just one pan, making for super easy clean up too! This recipe is naturally gluten-free, dairy-free, and vegan options included.

This easy mixed vegetable curry takes less than 20 minutes to make. It’s cooked in just one pan, making for super easy clean up too! Gluten-free, dairy-free, and vegan options included. #VegetableCurry #HealthyRecipes #OnePan #Vegan #GlutenFree #DairyFree #CheerfulChoices

What is curry? How do you make curry?

Curry can mean different things to different cultures. In general, it's a dish with a savory spice-filled sauce made with vegetables and meat and often served over rice. This vegetable curry recipe takes less than 20 minutes to make and makes a lot for the whole family! 

You only need one pan and simple ingredients

Start with one large pan. I recommend using a 3-quart saute pan because it has edges to help hold everything in. 

  1. Start by heating your onion and aromatics. Heating the spices is what's called "blooming". This helps to release some of the spices natural fats and flavor. For this recipe, we are using yellow curry powder for the spices. You could also swap this for the same amount of red or green curry paste.
  2. Then, simmer the liquid ingredients. Simmering the diced tomatoes, coconut milk, and lime juice helps to slightly thicken the curry.
  3. Finally, add the vegetables and protein. Simmer these to make them super tender and juicy. This is where they soak up all that delicious flavor from the curry sauce.
This easy mixed vegetable curry takes less than 20 minutes to make. It’s cooked in just one pan, making for super easy clean up too! Gluten-free, dairy-free, and vegan options included. #VegetableCurry #HealthyRecipes #OnePan #Vegan #GlutenFree #DairyFree #CheerfulChoices

Is vegetable curry healthy? 

Curry is a great dish to have as part of a balanced diet. By making it homemade, you can control the ingredients going into the dish and create a healthier spin on it.

Curry made with coconut milk tends to be higher in calories and saturated fat-but this is also what helps pack in flavor! For a thicker, creamier curry-use full-fat coconut milk. If you are wanting a bit healthier, thinner curry-use lite coconut milk. Lite coconut milk has 60% less calories and fat than regular coconut milk.

I like to make my own curry at home so I can control what ingredients go into it. Most curries contain ingredients like ginger, garlic, and spices which are rich in anti-inflammatory compounds. 

This curry is packed with lots of colorful vegetables. It's important to get plenty of vegetables in the diet because they supply us with fiber, vitamins, and minerals to keep us healthy. This dish is a great way to add vegetables into the day without even trying!

Close up of vegetables in the curry including broccoli, cauliflower, peppers, and more.

So...what vegetables go in curry?

I like to make my recipes customizable so this curry calls for "vegetables of your choice". This means you can use any of your favorite vegetables or ones you already have on hand. Feel free to mix and match too. Here are some ideas of vegetables that would work well:

  • Sweet peppers 
  • Broccoli
  • Cauliflower
  • Carrots
  • Zucchini
  • Peas
  • Or skip the prep and add in a bag of frozen mixed vegetables!

You can make this curry completely vegan

You also get to decide the "protein of your choice". For those who prefer meat, add in chicken breast. To make this recipe vegan, use chickpeas as pictured. Both options are packed with lean protein, helping keep us fuller longer.

What do you serve with curry?

Curry is not complete without a delicious base to serve it over. I like to spoon it over brown basmati rice, homemade naan bread, or both! 

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program with a dietitian.

A beautiful bowl of curry alongside rice and naan bread.
Vegetable Curry 4 scaled
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4.52 from 33 votes

Mixed Vegetable Curry With Coconut Milk

This easy vegetable curry takes less than 20 minutes to make. It's cooked in just one pan, making for super easy clean up too!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Dish Choices
Cuisine: Indian
Keyword: coconut, curry, healthy, vegan, vegetables
Servings: 6
Calories: 300kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 1 tablespoon oil
  • 1 small onion, chopped
  • 1 tablespoon garlic, grated or minced (about 3 cloves)
  • 1 tablespoon ginger, grated or minced
  • 2 tablespoons yellow curry powder
  • ½ teaspoon red pepper flakes
  • 1 - 15 oz can diced tomatoes
  • 1 - 14 oz can full fat coconut milk or lite coconut milk*
  • 1 lime, squeezed
  • 3 heaping cups vegetables of your choice, chopped into bite-sized pieces (red pepper, broccoli, cauliflower, carrots, zucchini, peas)
  • Protein of your choice (choose either 1-15 oz can chickpeas, drained and rinsed OR 1 pound chicken breast, cut into 1 inch cubes)
  • Salt, to taste
  • Chopped cilantro, for topping

Instructions

  • In a large pan heat oil over medium heat. (I like to use a 3-quart saute pan.)  
  • Add onion to pan and saute for 2 minutes. Then, add garlic, ginger, yellow curry, and red pepper flakes and stir for 30 seconds until onions are coated. 
  • Add diced tomatoes, coconut milk, lime juice and let simmer for 5 minutes until slightly thickened.
  • Stir in vegetables and protein of your choice and let simmer for 5-7 minutes, until veggies have reached desired tenderness, stirring occasionally. (If using chicken as your protein, ensure it reaches an internal temperature of 165 degrees). 
  • Season with salt to taste. Garnish with cilantro and serve over basmati rice or naan bread. Store any leftovers in an airtight container for up to 4 days.

Video

Notes

*For a thicker, creamier curry, use full-fat coconut milk. For a lighter, thinner curry, use lite coconut milk. Lite coconut milk has 60% less calories and fat than regular coconut milk.

Nutrition

Serving: 1g | Calories: 300kcal | Carbohydrates: 31g | Protein: 9g | Fat: 16g | Saturated Fat: 10g | Sodium: 330mg | Fiber: 10g | Sugar: 9g

Try these other cozy, one pan recipes too:

save this mixed vegetable curry recipe on pinterest:

This easy mixed vegetable curry takes less than 20 minutes to make. It's cooked in just one pan, making for super easy clean up too! Gluten-free, dairy-free, and vegan options included. #VegetableCurry #HealthyRecipes #OnePan #Vegan #GlutenFree #DairyFree #CheerfulChoices

Roasted Chickpea Couscous Bowls

by 6 Comments

Look for a satisfying meatless meal pack with plant based protein? Try these Roasted Chickpea Couscous Bowls! This Mediterranean-inspired, vegetarian meal is made with Israeli couscous, colorful veggies, and crispy chickpeas.

Look for a satisfying meatless meal? Try these Roasted Chickpea Couscous Bowls! This Mediterranean-inspired, vegetarian meal is made with Israeli couscous, colorful veggies, and crispy chickpeas. #IsraeliCouscous #Mediterranean #MeatlessMonday #Vegetarian #HealthyRecipes #RoastedChickpeas

This post was first published on September 18, 2020. It was updated on April 10 2024 to include new photos and helpful tips.

Why you'll love this mediterranean couscous bowl

Deliciously Nutritious: These bowls are not just a feast for the eyes with their vibrant, colorful veggies and golden crispy chickpeas - they're packed with nutrition too.

Perfect for Any Day: Whether it's a busy weeknight or a casual dinner party, these couscous bowls are versatile and easy to prepare, making them fab for any occasion.

Customizable: Adapt the vegetables and toppings according to what's available or to suit your taste preferences. This recipe is ideal for using up leftover veggies, aka - reducing food waste!

Is it healthy?

Absolutely! As a dietitian, I always have this dish in my meal rotation for its health benefits.

  • It's rich in plant-based protein from chickpeas, which are essential for muscle repair and growth.
  • The couscous and vegetables provide plenty of fiber for digestion and sustained energy
  • The colorful tomatoes, zucchini, and bell peppers provide antioxidants to fight off "free radicals" which are unstable molecules that can cause harm to our bodies over time.

How do I cook Israeli couscous? 

I have been craving lots of Mediterranean-inspired dishes lately. Everything from air fried lamb meatballs with tzatziki to couscous salad. For this recipe, I'm using Israeli couscous (also known as pearled couscous) as the star. It cooks up in no time at all, simply boil it in water or broth until it's tender and has absorbed all the liquid, typically about 10 minutes.

I'm going to let you in on a little cooking hack. Before boiling your couscous, toast it raw for an extra nutty, caramelized flavor. You can toast other grains like farro, quinoa, or rice for other recipes, too! In this recipe, I'm toasting couscous with oil, garlic, and green onions before adding the broth.

mediterranean couscous bowl

Where do I find Israeli couscous?

Couscous can be found in the rice and grains aisle. It can sometimes be tricky to find. If you can't find it in stores, you can also order it online. Be sure to look for "Israeli" or "pearled" couscous as opposed to traditional couscous, which is smaller in size.

Is couscous healthy? 

Couscous contains plant based protein, fiber and other important nutrients. Couscous is particularly unique because it is high in selenium, a power antioxidant. However, like pasta or white rice, couscous is higher in simple or refined carbohydrates and calories so be mindful of portions. 

What are green onions? Can I use the whole onion?

Green onions, also known as scallions, are a aromatic vegetable used in a variety of dishes. You can use the whole green onion - just discard the very bottom with the hairy roots. Let's break down how to cook with green onions:

  • White Root: Greens onions have a white root end on the bottom that is milder in flavor. Don't throw them out - they are perfect for sautéing, just like a regular onion.
  • Dark Green Tops: The green onion tops are crisp and slightly sharp, ideal for adding a fresh garnish to dishes.
What are green onions?
What are green onions?

Ingredients you'll need

  • Chickpeas: These are the star of the show for protein. Make sure they are thoroughly rinsed and dried for the best texture.
  • Israeli Couscous: Larger and more satisfying than regular couscous; it provides a perfect base for the bowls.
  • Vegetables: Use a colorful mix like zucchini, cherry tomatoes, and sweet peppers for a variety of nutrients and flavors.
  • Goat Cheese: Adds a creamy texture and rich flavor, but can be substituted with feta or omitted for a vegan option.
  • Fresh Herbs and Spices: Thyme and smoked paprika bring aromatic warmth to the dish, enhancing the overall flavor profile.
Roasted Chickpea Couscous Bowls

How do I make these couscous bowls?

Don't be intimidated by the different steps. This recipe calls for simple ingredients and comes together in 40 minutes or less.

  1. First, roast your chickpeas. Mix all roasted chickpea ingredients together and then bake for 10 minutes.
  2. Next, roast your vegetables. In the same bowl as the chickpeas (less dishes!), mix all roasted vegetable ingredients together and bake with the chickpeas for another 20 minutes. 
  3. Then, make your couscous. Toast the Israeli couscous then pour the vegetable broth over and simmer.
  4. Finally, assemble the bowls. Start with the cooked couscous, then add roasted vegetables and crispy chickpeas. Garnish with goat cheese, green onions, and a squeeze of fresh lemon juice.
Roasted Chickpeas
Roasted Veggies
Toasting couscous

Customize the roasted vegetables your way 

I love the variety of color from using zucchini, tomatoes, and yellow pepper. However, you can customize and use any quick-cooking vegetables you have on hand. Try using different colors of sweet peppers or yellow squash instead of zucchini. Aim for around 4-6 cups of raw chopped vegetables to roast.

What should I serve it with?

These mediterranean couscous bowls are a filling option on their own for a Meatless Monday. Adding more healthy plant-based meals into your week is beneficial for both your health and the environment. Serve these bowls by themselves or alongside a leafy green salad or crusty whole grain bread.

Can you make it ahead of time?

Absolutely! Prep the veggies and chickpeas in advance and store them separately in the fridge. Cook the couscous fresh for the best texture when serving.

Gold fork digging into couscous bowl

How do I store couscous bowl leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave for 1-2 minutes. Just note: the chickpeas will lose most of their crispiness.

Need more hands-on help with recipes?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen. Click here to learn more about this virtual program with a dietitian.

Detailed view of couscous bowl
Roasted Chickpea Couscous Bowls 10 scaled
Print Recipe
4.66 from 41 votes

Roasted Chickpea Couscous Bowls

Look for a satisfying meatless meal? Try these couscous bowls made with Israeli couscous, colorful veggies, and crispy chickpeas.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 4
Calories: 445kcal
Author: Mackenzie Burgess, RDN

Ingredients

Roasted Chickpeas:

  • 1 -15 ounce can chickpeas, drained, rinsed, and patted dry
  • 1 teaspoon oil of your choice (avocado oil, olive oil, etc.)
  • 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried thyme)
  • 2 teaspoons smoked paprika

Roasted Vegetables:

  • 1 large zucchini or yellow squash, cut into ½-inch half moons
  • 1 pint cherry tomatoes, halved
  • 1 large sweet pepper of your choice, cut into large cubes (yellow, red, or orange)
  • 1 tablespoon oil of your choice (avocado oil, olive oil, etc.)
  • 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried thyme)
  • Salt and pepper, to taste

Couscous:

Toppings:

  • Crumbled goat cheese
  • Sliced green onions
  • Lemon wedges

Instructions

  • Preheat oven to 425 degrees.

Roasted Chickpeas:

  • In a large bowl, combine chickpeas, oil, thyme, and smoked paprika. Toss to coat. Add to a lined baking sheet and bake for 10 minutes.

Roasted Vegetables:

  • In the same bowl as the chickpeas, add the zucchini, tomatoes, pepper, oil, thyme, and salt and pepper to taste. Toss to coat.
  • Add to another lined baking sheet. Once chickpeas have baked for 10 minutes, gently shake the pan and return to the oven. Add vegetables into the oven as well.
  • Bake chickpeas and vegetables for another 20 minutes or until chickpeas are crispy and vegetables are slightly browned.

Couscous:

  • While chickpeas and vegetables are roasting, prepare couscous. Add oil to a pot over medium heat. Stir in garlic, green onion whites, and couscous. Toast until lightly browned and fragrant, about 2 minutes. Then, add vegetable broth and simmer covered for 8 minutes.
  • Then, add vegetable broth and simmer covered for 8 minutes (or cook according to package instructions).

Assembly:

  • Build the final bowls by adding cooked couscous, followed by roasted vegetables and chickpeas, then top with goat cheese, green onions, and lemon wedges for squeezing over.

Nutrition

Serving: 1g | Calories: 445kcal | Carbohydrates: 70g | Protein: 16g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 10g | Cholesterol: 7mg | Sodium: 520mg | Fiber: 11g | Sugar: 13g

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Look for a satisfying meatless meal? Try these Roasted Chickpea Couscous Bowls! This Mediterranean-inspired, vegetarian meal is made with Israeli couscous, colorful veggies, and crispy chickpeas. #IsraeliCouscous #Mediterranean #MeatlessMonday #Vegetarian #HealthyRecipes #RoastedChickpeas

Check out these other vegetarian dinners:

Egg White Frittata

by 10 Comments

This healthy egg white frittata is the perfect dish to fuel your day. It's packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan.

This healthy egg white frittata made with @bobevansfarms liquid egg whites is the perfect dish to fuel your day. It’s packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan. #Sponsored #Vegetarian #HealthyRecipes #Frittata #ProteinPacked

Disclosure: This post has been sponsored by Bob Evans Farms ®. All opinions are my own; I never feature a brand that I don't love! 

Are egg whites healthy?

Egg whites are very healthy for us. They are filled with high-quality protein as well as potassium and important B vitamins. For this recipe, I'm using Bob Evans® Egg Whites. I love how these cartons have just one ingredient-100% liquid egg whites-with no fillers or added sodium! I picked this product up at my local Walmart next to the fresh eggs section.

Bob Evans Egg Whites and Walmart shopping app

Egg whites are a convenient way to get protein in your day. Protein is important to keep our muscles strong and it helps keep us fuller longer. Just one serving of Bob Evans Egg Whites packs an impressive 5 grams of protein. As a bonus, since egg whites contain no cholesterol or saturated fat, it's considered a heart-healthy food.

How do I use egg whites?

Egg whites are very versatile. Try adding them to oatmeal, burritos, baked goods, smoothies, toast, or this egg white frittata.  Don't have egg whites? Try this other vegetable frittata recipe using regular eggs.

What is a frittata and how do I make it?

A frittata is essentially a crustless quiche with little to no cream added. This egg white version is so easy to make.

First, sauté your vegetables. This recipe calls for 3 cups of vegetables of your choice. This means you can customize it to fit what you like or already have on hand. That wrinkly pepper, misshapen squash, end of an onion, and tiny broccoli bits are all welcome in this recipe. Plus, using up ingredients already found in your kitchen helps to decrease both food waste and grocery store trips. 

Next, add egg whites and cheese. By using Bob Evans Egg Whites, you can skip the extra dishes and mess of cracking eggs. If you want to make the recipe dairy-free, you can omit the cheese or use a dairy-free alternative. 

Finally, bake it and garnish with herbs. Bake the frittata for 25 to 30 minutes at 350ºF. It's fully cooked when the center is no longer jiggly and the edges are golden brown. After baking, I love to sprinkle on green onions or any fresh herbs to make the flavor pop. You can also season with more salt and pepper to taste.

This healthy egg white frittata made with @bobevansfarms liquid egg whites is the perfect dish to fuel your day. It’s packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan. #Sponsored #Vegetarian #HealthyRecipes #Frittata #ProteinPacked

Busy schedule? Easy oven recipes to the rescue

When it comes to busy schedules, it can be hard to find time to cook up a healthy meal. Luckily this egg white frittata is so easy to make and leaves you with just one pan to wash. If you are low on time or want to skip a trip to the store, try online grocery delivery services.

Looking for more hands-on help creating recipes for your busy schedule? Click here to learn more about my coaching + cooking program.

What should I serve with frittata? 

Serve a frittata slice with a simple side salad or crusty whole grain bread for a balanced meal. You can also turn this dish into breakfast tacos by adding egg frittata slices onto tortillas, and top with black beans, salsa, and avocado. 

This healthy egg white frittata made with @bobevansfarms liquid egg whites is the perfect dish to fuel your day. It’s packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan. #Sponsored #Vegetarian #HealthyRecipes #Frittata #ProteinPacked

How do I store any leftovers?

This recipe yields about 8 slices. If you have leftovers, this frittata is the perfect option for meal prep. It's convenient and protein-packed to provide energy for the day. You can store it in the fridge for up to 5 days and simply reheat in the microwave.

This healthy egg white frittata made with @bobevansfarms liquid egg whites is the perfect dish to fuel your day. It’s packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan. #Sponsored #Vegetarian #HealthyRecipes #Frittata #ProteinPacked
Egg White Frittata 2 scaled
Print Recipe
4.45 from 58 votes

Egg White Frittata

This healthy egg white frittata is the perfect dish to fuel your day. It's packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan.
Prep Time5 minutes
Cook Time30 minutes
Additional Time5 minutes
Total Time40 minutes
Keyword: breakfast, brunch, cast iron, egg whites, frittata, one pan
Servings: 8 slices
Calories: 127kcal
Author: Mackenzie Burgess, RDN

Ingredients

  • 1 tablespoon olive oil
  • 3 heaping cups vegetables of your choice diced into ¼″ pieces (zucchini, yellow squash, peppers, broccoli, corn, tomatoes, spinach, mushrooms, onions, asparagus, etc)
  • ½ teaspoon salt
  • 1 - 32 ounce Bob Evans® Egg Whites Carton
  • ½ cup cheddar cheese or any cheese of your choice, for topping
  • ¼ cup fresh herbs of your choice for topping (green onions, chives basil, thyme, cilantro, parsley)

Instructions

  • Preheat oven to 350ºF.
  • Heat oil in a large, 9-inch cast iron or oven-safe sauté pan over medium heat. Add vegetables of your choice and salt. Sauté until vegetables are slightly softened and most of the moisture is evaporated, about 3 minutes. Remove pan from heat.
  • Pour egg whites over the vegetables and ensure vegetables are evenly distributed throughout. Sprinkle cheese over top.
  • Transfer pan to oven and bake for 30-35 minutes, or until eggs are set and top is slightly browned.
  • Remove from oven and let cool 5 minutes. Garnish with fresh herbs, slice into 8 pieces, and serve warm. Store any leftovers in the fridge for up to 5 days.

Video

Notes

Since 1 egg white equals about 1 ounce, you could also use the whites of about ~32 eggs. You could also measure out ~4 cups of egg whites.

Nutrition

Serving: 1g | Calories: 127kcal | Carbohydrates: 5g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Cholesterol: 8mg | Sodium: 198mg | Fiber: 1g | Sugar: 2g

save this egg white frittata recipe on pinterest:

This healthy egg white frittata made with @bobevansfarms liquid egg whites is the perfect dish to fuel your day. It's packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan. #Sponsored #Vegetarian #HealthyRecipes #Frittata #ProteinPacked

30+ Healthy Avocado Recipes

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Calling all avocado lovers! I've rounded up over 30 healthy avocado recipes to satisfy both sweet and savory cravings. Just in time for National Avocado Day!

What are the health benefits of eating avocado?

Avocados are hands down one of my favorite foods. Along with being delicious, avocados are packed with positive health benefits too. Avocados are a great source of healthy fats, fiber, antioxidants, and other important nutrients. Studies have shown avocados can help support a strong immune system, heart health, and weight management.

Avocado Truffles 2

When is National Avocado Day?

National Avocado Day is July 31st and you know I'm celebrating by eating meals and snacks including avocado all day long. From avocado truffles to mango salsa to colorful salads- I've rounded up some of the best avocado recipes. Read on for over 30 savory and sweet dishes to make today.

Garlic Avocado Toast 4 Ways
This isn't your average avocado toast. It's elevated with a special garlic technique and it's completely customizable. Top your toast with eggs, tomatoes, greens, or goat cheese!
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Garlic Avocado Toast 4 Ways 4 scaled
Asian Salmon Burgers
These burgers are the perfect make-ahead dinner for busy nights. Top flavorful asian inspired patties with mashed avocado for a satisfying bite.
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THK Salmon Burgers10
Chicken Tostadas
Grilled chicken tostadas call for a simple marinade and are so easy to make for a weeknight meal. Top with a little cheese, lettuce, pico de gallo, diced avocados, and a fresh squeeze of lime.
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Grilled Chicken Tostadas Photo.jpgfit6402c427ssl1
Dark Chocolate Avocado Truffles
These dark chocolate avocado truffles are completely customizable and call for just 3 ingredients. Plus, they are ready to go in just under 20 minutes with no baking involved!
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Square Feature 2
Creamy Avocado Zoodles with Chipotle Lime Shrimp
Lighten up your typical pasta meal and try zoodles (spiralized zucchini noodles). Then toss with a healthy cream sauce made from avocados, Greek yogurt, and spices.
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creamy avocado zoodles with chipotle lime shrimp 1
Easy Homemade Guacamole
It's not National Avocado Day without great guacamole. I love this recipe because it calls for simple yet flavorful ingredients. Plus, there are step-by-step pictures to help guide you.
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guacamole 2
Quinoa Stuffed Peppers with Avocado Sauce
Looking to make a recipe with ingredients you probably already have on hand? Serve up these Quinoa Stuffed Peppers filled with salsa, canned beans, and fresh spices.
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Mexican Quinoa Stuffed Peppers with Creamy Yogurt Avocado Sauce 5
Avocado Green Grape Smoothie
Avocados aren't just for savory recipes, try them in a sweet drink like this Green Smoothie. This recipe calls for just 5 simple ingredients and is packed with powerful nutrients like antioxidants and minerals.
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Chocolate Avocado Cookies
Did you know you can add avocado into cookies too? This makes them just as rich and chocolatey as a classic cookie!
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Chocolate Avocado Cookies 8 of 11
Strawberry Avocado Hemp Salad
Avocados are the star of the show in this fresh Strawberry Avocado Hemp Salad. Fresh strawberries are marinated in lemon and tossed with avocado, basil, and hemp hearts in this refreshing vegan salad.
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Strawberry Avocado Salad 12.jpgfit9802c653ssl1
Blackened Tilapia with Avocado Slaw
Fish is a great source of protein and pairs perfectly with diced avocados. This easy Mango Avocado Slaw calls for just 3 ingredients-diced avocados, cucumber, and mango. Spoon over blackened tilapia for a flavorful meal.
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Blackened Tilapia Square
Fudgy Brownies
Swap out butter for avocado in these melt-in-your-mouth fudgy avocado brownies. They are gluten-free and dairy-free as well!
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healthy yummy fudgy brownies
Avocado Hummus
I love a good hummus recipe. Add extra creaminess and flavor into this classic dip by blending in ripe avocados. This is also a great way to use up any avocados going bad.
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Avocado Hummus recipe 2
Customizable Power Bowls
Make your own power bowl filled with a variety of ingredients like grains, veggies, and lean protein to provide long-lasting energy throughout the day. I like to top these bowls with diced avocado for extra creaminess and healthy fats!
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Customizable Power Bowl Featured Image
Fiesta Bean Salad
Ready in 15 minutes, this bean salad is full of flavor and simple to make. It's also completely plant-based and packed with protein and fiber.
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fiesta bean salad 09
Avocado Cilantro Dressing
Avocado is perfect to blend into homemade creamy dressings. The possibilities are endless with this easy Avocado Cilantro Dressing. Drizzle over mixed greens, roasted veggies, pasta salads, or rice bowls.
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Avocado cilantro dressing3
Avocado Chocolate Mousse
Hello healthy mousse! This no bake recipe requires simple ingredients and just 5 minutes of your time. Plus, it's gluten-free and vegan friendly.
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Avocado Chocolate Mousse Feature
Southwest Salad with Jalapeno Ranch Greek Yogurt Dressing
Southwest Salad isn't complete without diced avocado and Jalapeno Ranch Greek Yogurt Dressing. This vegetarian salad recipe is simple to make and so delicious.
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southwest salad topped with jalapeno ranch greek dressing
Caprese Stuffed Avocados
Stuffed avocados are the perfect snack or appetizer. Throw together these flavorful Caprese Stuffed Avocados in just 5 minutes.
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Caprese stuffed avocado 4
Cucumber Avocado Salad
This simple, creamy and crunchy Cucumber Avocado Salad is on the table in 15 minutes or less. You can also customize it to your liking with different spices or toppings.
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Cucumber Avocado Salad A Virtual Vegan 6
Cajun Black Bean Sweet Potato Bowl
Sweet potatoes and avocado are a match made in heaven. Combine the two in this 4-Ingredient Cajun bowl-full of flavor, healthy, and so easy to make!
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sweet potato black bean bowl 2
Chocolate Avocado Smoothie
This decadent yet healthy chocolate treat is naturally sweetened by dates and ripe bananas. It's also loaded with protein and fiber to keep you fuller longer.
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Chocolate Avocado Smoothie 4036
Avocado Pesto Pasta
This vibrant pesto is filled with fresh basil, nutritional yeast, and creamy avocados. Combine with cooked pasta and tomatoes for an easy, satisfying lunch.
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Avocado Pesto Pasta FI
Fudgy Chocolate Avocado Muffins
Using avocado in baking gives you a fudgy, decadent treat. Make these avocado muffins for either breakfast or dessert.
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fudgy chocolate avocado muffins square
Avocado Tomato Salad
This avocado tomato salad recipe is the perfect salad to serve as a side at your next meal. It's tangy, fresh, and goes great with everything.
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Avocado Tomato Salad Recipe 2 of 5
Thai Peanut Tofu Bowl
Try this delicious Thai Peanut Tofu Bowl for your next meal prep, lunch, or dinner. Plus, this easy peanut sauce is a must try! So good!
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Thai Peanut Tofu Buddha Bowl with Seasonal Vegetables 1388 scaled
California Roll Sushi
Don't be intimidated by homemade sushi. This recipe shows you step by step how to roll California Rolls with cucumber, avocado, and surimi.
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California Roll gog 1
Vegan Cauliflower Mexican Bowls
This bowl calls for all the good stuff-brown rice, avocados, salsa, and black beans. It's topped with spicy roasted cauliflower as the star of the dish.
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vegan mexican bowl featured 1
Nourishing Mango Avocado Salsa
Don't limit yourself to just tomatoes-try adding avocado into salsa too. This easy mango avocado salsa is fresh and deliciously creamy. Serve with chips, on tacos, or simply enjoy by the spoonful!
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Mango Avocado Salad
Kale Caesar Salad with Avocados
Did you know kale has 3 grams of protein per cup? This Kale Caesar Salad recipe with avocados is ready in just 10 minutes. Top with homemade or store bought Greek yogurt caesar dressing to pack in even more protein.
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Kale Casaer Salad Recipe Pics 5
Vegetarian Veggie Quesadillas
Quesadillas are a classic quick lunch or dinner. This recipe is filled with colorful veggies, black beans, sweet potatoes, and avocados. Perfect for meal prep too!
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Loaded Veggie Quesadilla 6
Chickpea Salad
This meatless Chickpea "Chicken" Salad with mashed avocados comes together in 10 minutes or less. It's completely customizable too. You get to choose any add-ins of your choice-dried cranberries, grapes, celery, chopped nuts, or any other ingredients you like.
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Chickpea Salad Sandwich Featured Image

What creamy dishes are you planning on making today for National Avocado Day?

save these healthy avocado recipes on pinterest:

Calling all avocado lovers! From creamy salads to chocolate truffles–here is a list of over 30 healthy avocado recipes to satisfy both sweet and savory cravings. #AvocadoLovers #HealthyRecipes #NationalAvocadoDay #Sweet #Savory

Crunchy Granola with Quinoa

by 2 Comments

This recipe for Crunchy Granola with Quinoa is the perfect combination of sweet and crunchy. It's completely customizable with add-ins of your choice like chopped nuts, dried fruit, or chocolate chips. This granola is delicious over morning yogurt parfaits or baked apples!

Crunchy Granola with Quinoa in a mason jar

This post was first published on July 1, 2020. It was updated on December 20, 2022.

Why should I add quinoa to granola?

Quinoa makes for the perfect addition to this simple granola recipe as it provides an awesome crunch and packs in some added protein and nutrients like fiber, folate, and manganese. I recommend buying pre-rinsed quinoa as this can help reduce any bitter flavors.

How do you make this crunchy granola?

This DIY granola is as easy as mixing up, baking, and enjoying. It is one of my favorites to teach clients in my virtual Coaching + Cooking program! If you go through this granola as quickly as I do, simply double the recipe. Watch the video below in the recipe card or keep reading to see how simple it is to make!

1. Gather your ingredients

You'll be using simple pantry ingredients like oats, quinoa, oil, sweetener, and add-ins of your choice.

Ingredients on a grey background

2. Stir everything together

Use a large bowl to stir your dry and wet ingredients together until all the oats are coated in your sweetener and oil.

Mixing granola in a bowl

3. Add to a sheet pan

You'll want to press the mixture down in an even layer over a 9 x 13-inch sheet pan. If you are doubling the recipe, use a larger sheet pan. Be sure to layer a piece of parchment paper or a reusable silicone baking mat over the sheet pan for easy clean up and no issues with sticking. If you don't have parchment paper, try spraying the sheet pan with a generous amount of cooking spray.

Adding granola over sheet pan

4. Bake until golden brown

You'll bake in the oven for about 25-30 minutes. I recommend briefly pulling it out halfway through (at around the 15 minute mark) to rotate the pan and pull any bits around the corners that may be getting more golden brown into the center.

After baking for a few more minutes... voila! Now you have homemade granola and a delicious smelling house in under an hour!

Baking granola until golden brown

Customize it your way

What's even better is all of the ingredients are likely already in your pantry- so you can use up items you already have on hand. The recipe is completely customizable so you can throw in whatever you desire! Here's how I usually make mine:

Here's how I usually make mine:

  • I love to fill my 1 cup of add-ins with chopped nuts like pecans, almonds, and walnuts.
  • Next for the seeds, I throw in a mixture ground flaxseed and chia seeds.
  • For the spices, cinnamon is always my go-to to use.
  • For the oil, I usually love the taste of coconut oil here. You could also opt for a more heart-healthy oil like canola oil or olive oil.
  • Finally, for the sweetener, I use a mixture of honey and maple syrup.
Quinoa Crunch Granola. Perfect to throw over yogurt, top over a baked apple, or simply eat on its own for a snack! Gluten-free, vegan, and whole grain.Quinoa Crunch Granola. Perfect to throw over yogurt, top over a baked apple, or simply eat on its own for a snack! Gluten-free, vegan, and whole grain.
See a side by side comparison of before and after baking the granola

This crunchy granola makes the perfect holiday gift too

I love gifting this granola because it's something unique besides cookies and chocolate. It's perfect to bring over to neighbors or even ship to loved ones. CLICK HERE to print these cute holiday labels to stick onto your mason jars!

Quinoa Crunch Granola 4
Quinoa Crunch Granola 5

What do you eat with granola?

Here's some recipes I loving adding this quinoa granola over:

Yogurt parfait

How long does granola last?

I find this granola stays good in an airtight container or bag at room temperature for up to a month. You can even eat it beyond one month, but you'll notice the flavor tasting a bit stale.

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Picking up granola from sheet pan
Quinoa Crunch Granola Square
Print Recipe
4.93 from 13 votes

Quinoa Crunch Granola

This homemade granola recipe is perfect to throw over yogurt, top over a baked apple, or simply eat on its own for a snack! It's completely customizable too!
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast Choices
Cuisine: American
Keyword: breakfast, granola, nuts, snack, vegan, whole grain
Servings: 16 (¼ cup is one serving)
Calories: 144kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Instructions

  • Preheat oven to 325 degrees Fahrenheit.
  • Combine the oats, quinoa, add-ins, seeds, spices, salt, and vanilla in a large bowl and stir until combined.
  • Using a liquid measuring cup, pour oil and liquid sweetener over top and stir once more until dry mixture is completely coated.
  • Add granola mixture to a 9"x13" baking sheet lined with parchment paper.
  • Bake for 25-30 minutes or until slightly browned. Turn pan halfway through baking to ensure even cooking. If you notice the edges are browning more than the middle, stir them into the center of the granola and push the middle area towards the edges.
  • Once done baking, remove sheet pan from the oven and cool on a wire rack. At this point, if you like your granola less chunky, stir to break up any pieces. If you like your granola more chunky, do not stir the granola and let it completely cool before breaking apart.
  • Store cooled granola in an airtight container or bag and enjoy for up to a month.

Video

Notes

  • Within the 1 cup of add-ins of your choice, you can fill this with just one ingredient but I would recommend filling with a lot of different ingredients you like. For example, I usually fill my 1 cup of add-ins with ¼ cup of coconut flakes, ¼ cup of chopped walnuts, ¼ cup of sliced almonds, and ¼ cup of chopped pecans.
  • If using chopped dates, dried fruit, or chocolate-stir them in after the granola comes out of the oven to avoid the fruit or chocolate being overly hard.

Nutrition

Serving: 1/4 cup | Calories: 144kcal | Carbohydrates: 17g | Protein: 3g | Fat: 8g | Saturated Fat: 4g | Sodium: 34mg | Fiber: 3g | Sugar: 7g

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Crunchy Granola with Quinoa

Strawberry Cheesecake Nice Cream

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Strawberry Cheesecake Nice Cream is the perfect healthier recipe to fix your sweet craving. This dessert is naturally sweetened from fruit and takes just a few minutes to blend up.

Strawberry Cheesecake Nice Cream is the perfect healthier recipe to fix your sweet craving. This dessert is naturally sweetened from fruit and takes just a few minutes to blend up. #NiceCream #StrawberryCheesecake #HealthyDessert

What is nice cream?

Banana ice cream is often coined "nice cream" as it is a healthier alternative to traditional ice cream by using frozen bananas. It is typically also dairy-free and vegan friendly. When frozen bananas are blended it creates a similar texture to ice cream and provides natural sweetness from the fruit itself rather than added sugar.

Brown Bananas 1 scaled

Are bananas healthy?

Bananas often get a bad rap but they are a great source of fiber, potassium, and naturally occurring sugars. One medium banana contains roughly 105 calories, 3 grams of fiber, and 10 percent of daily potassium needs.

For this recipe, you can use any bananas but ripe bananas work best. As bananas sit out, they ripen and start to turn from green to yellow to brown. The riper the banana, the sweeter it will be because the starch in the fruit begins to convert to sugar. 

How to make frozen banana nice cream

Strawberry Cheesecake Nice Cream is the perfect healthier recipe to fix your sweet craving. This dessert is naturally sweetened from fruit and takes just a few minutes to blend up. #NiceCream #StrawberryCheesecake #HealthyDessert

First, freeze your bananas

I'm a big advocate for reducing food waste. So my message today-never throw away brown bananas!

There are so many different ways to use them up. When in doubt, simply freeze bananas in chunks to use for later use.

Nice cream is also a great way to use up those ripe bananas going brown. For this recipe, freeze 3 bananas for at least 2 hours or overnight. You'll want them to be completely solid in order to get the ice cream-like consistency

Then, blend all the ingredients together

After the bananas are frozen, the recipe is very quick to make. Add your bananas, milk, and cream cheese into a food processor or blender and blend until smooth. You can use any milk of your choice. I like to use greek cream cheese for this recipe to double the protein, but you can use any cream cheese you have on hand. You can also use a plant based cream cheese to make this recipe vegan friendly.

Finally, add in your strawberries and pulse a few times. I like to leave strawberry chunks but you could also blend so the strawberries are smooth.

Strawberry Cheesecake Nice Cream is the perfect healthier recipe to fix your sweet craving. This dessert is naturally sweetened from fruit and takes just a few minutes to blend up. #NiceCream #StrawberryCheesecake #HealthyDessert

Customize it your way

The great thing about one-ingredient banana ice cream is it's totally customizable. I love this strawberry cheesecake flavor, but you can always change it up. Start with blending frozen bananas together and then at the very end pulse in your favorite mix-ins. Think about your favorite ice cream flavor and turn it into frozen bananas "nice cream". Here are some ideas:

  • Oreos
  • Chopped nuts
  • Sprinkles
  • Fruits
  • Peanut butter
  • Mini chocolate chips
  • Cocoa powder
  • Toasted coconut flakes

Looking for more hands-on help creating simple, healthy recipes? Click here to learn more about my coaching + cooking program.

Strawberry Cheesecake “Nice” Cream 4

Here are some other healthy recipes to use up ripe bananas

Strawberry Cheesecake
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4.37 from 22 votes

Strawberry Cheesecake Nice Cream

Nice Cream made from frozen bananas is the perfect healthier recipe to fix your sweet craving. Simple ingredients and easy to make!
Prep Time10 minutes
Freezing Time2 hours
Total Time2 hours 10 minutes
Keyword: dessert, frozen bananas, nice cream, strawberry cheesecake
Servings: 4
Calories: 153kcal
Author: Mackenzie Burgess, RDN

Ingredients

  • 3 ripe bananas, sliced and frozen
  • 2 tablespoons milk of your choice (almond milk, soy milk, coconut milk, banana milk, etc.)
  • 2 tablespoons cream cheese of your choice (greek cream cheese, light cream cheese, or vegan cream cheese)
  • 1 cup strawberries, diced into large chunks
  • Crushed graham crackers, for topping

Instructions

  • In a food processor or blender, blend together frozen bananas, milk, and cream cheese until smooth. Scrape down in between blending as needed to ensure all banana chunks are incorporated.
  • Add in strawberries and pulse until just dispersed throughout, with some strawberry chunks still remaining.
  • For soft serve consistency: top with crushed graham crackers and enjoy right away after blending. For a harder ice cream consistency: pour mixture into a large bowl or 9x9 baking pan and freeze for at least 4 hours. Scoop out and top with crushed graham crackers before enjoying.
  • Store leftover ice cream in a tightly covered container for up to 3 months. It will harden over time, so you may need to let it sit out for about 10 minutes before scooping.

Video

Nutrition

Serving: 1g | Calories: 153kcal | Carbohydrates: 30g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Cholesterol: 7mg | Sodium: 62mg | Fiber: 3g | Sugar: 15g

save this strawberry cheesecake nice cream recipe on pinterest:

Strawberry Cheesecake Nice Cream is the perfect healthier recipe to fix your sweet craving. This dessert is naturally sweetened from fruit and takes just a few minutes to blend up. #NiceCream #StrawberryCheesecake #HealthyDessert

6 Tips for Promoting Health and Nutrition on Social Media

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It's important to understand these social media tips for promoting health and nutrition information online. As a registered dietitian to be, this is a topic I am very passionate about.

A picture of dietetic intern, Mackenzie Burgess, at her presentation on Promoting Health Through Social Media

Throughout my dietetic internship, I had the opportunity to research this topic of health promotion in depth. There's some pretty interesting impacts social media may have on our health. My full presentation can be viewed here.

Did you know there are over 3.5 billion people on social media?

And that number is increasing everyday, especially during this health crisis. A recent survey actually revealed 32% of Americans are spending more time on social media during this time.

What are the health effects of social media?

Social media may actually have the ability to improve health outcomes like increasing fruits and vegetables in the diet, improving nutrition knowledge, and getting more people cooking.

However, it's important to keep the potential negatives in mind too. Social media can take a toll on our mental health, provide unrealistic expectations, and false health information. When you are looking for nutrition information online, be sure it is coming from a nutrition professional-ideally a registered dietitian.

Research on social media is pretty new and many health effects are still unknown. But one thing is for sure-social media is here to stay. Therefore, it's important to know some of the best practices for social media.

Learn about 6 social media tips for those in the health and nutrition niche. Including voice, audience, credibility, content, and analytics.

Here are 6 tips for using social media

Although these tips go for everyone, they are directed towards healthy food bloggers, health professionals, and registered dietitians. 

1. Find Your Voice

Voice is how you portray yourself through text, images, and other visuals. Try to pick a few words to get you started. This voice will help guide your content, show your personality, and form your audience. Here are some examples:

  • Direct
  • Approachable
  • Scientific
  • Funny
  • Conversational
  • Warm
  • Inspiring
  • Edgy
  • Upbeat
  • Serious
  • Passionate

2. Audience

When it comes to audience, think about the specific group of people you want to reach. This is your "target audience". If you're not sure who this is, imagine your ideal audience as one person. Then, write down how you picture their age, gender, location, education, and occupation. Even think about their personality, values, attitudes, interests, and lifestyle. Compose your social media posts as if they were being written directly for this person.

Learn about 6 social media tips for those in the health and nutrition niche. Learn how to define your target audience.

Here are a few examples of a target audience:

  • Male athletes between ages 18-30 who want to learn how to fuel their performance
  • Busy single moms looking for easy recipes for weeknight dinners
  • Millennial women looking for virtual nutrition counseling in the Denver area 

3. Credibility

You want to make sure you are putting out credible health information. Speak to the research rather than promoting misleading claims. Of course, break down the research into simple terms so your audience can understand it too. For example, rather than saying "blueberries are rich in anthocyanin, a flavonoid, which helps stop free radicals from taking electrons and causing damage", say something more like "blueberries are high in antioxidants, which can help prevent and slow diseases".

You can also build credibility and rapport with your audience by engaging back with them. If someone messages you or comments on a post, respond back whenever you can.

4. Content

Content can be a number of things-usually text, photos, or videos. You want to make sure you are putting content out consistently. Maybe once a day, once a week, or bi-weekly. Find a schedule that works for you and stick with it. There are also free schedulers apps like Buffer, Hootsuite, or Tailwind that can help. 

Don't feel like you have to go overboard and post multiple times a day. Go for quality over quantity.

Also, don't be afraid to reuse content that performed well. Just when you are sick of a topic, your audience will just be starting to notice it.

And finally, share your content across other social media platforms. This helps get more eyes on your work.

5. Experiment

Social media is always changing. That's why it's important to experiment. 

Experiment with different types of posts and see what works best. Perhaps videos of people's health testimonies get more likes. Or maybe overhead angles on recipes have more saves. You'll never know until you try.

Keeping up to date with the latest trends is always a good idea. Perhaps it's a recipe featuring a trendy ingredient or speaking to the latest fad diet. These kinds of posts are more likely to grab people's attention.

You can also try A/B testing, where you compare two similar posts or pictures and see what performs better. For example, below are two images I posted on Pinterest-one with text overlays and one without. With this test, I actually found out the text overlay image was saved way more.

  • Yogurt Covered Strawberry Hearts 3
  • Pinterest Yogurt Covered Strawberry Hearts Tailwind 2

Experiment with hashtags too. Play around with popular ones as well as more specific ones. For example, #Foodie has a large reach but your post might get lost in the millions. Instead, a niche hashtag like #DietitianApproved or #VeganFoodBlogger may help you reach more people and your target audience better.

6. Learn

Dig into the numbers to see what works and what doesn't work. You can do this by looking in the "Insights" tab on social media platforms if you have a business account. For websites or blogs, use Google Analytics. 

Learn about 6 social media tips for those in the health and nutrition niche. Learn how to dig into analytics data.

Be mindful of metrics like impressions, likes, comments, saves, and followers. I like to keep track of my monthly numbers on a spreadsheet. You can also simply take a mental note of what performed well and let that guide your future posts. 

If you are feeling lost, learn from those who inspire you. Follow and save posts from accounts you love and strive to be like. 

Want more? You can take online social media courses from Skillshare or Bluprint to learn more.

Feel free to follow me on social media for health and nutrition inspiration:

Save these social media tips on pinterest: 

Learn about 6 social media tips for those in the health and nutrition niche. Including voice, audience, credibility, content, and analytics. #SocialMedia #TopTips #Health #Nutrition #FoodBlogger

Strawberry Rosé Mojito

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This light Strawberry Rosé Mojito is an elegant spin on the classic mint mojito. It's a perfect drink to sip in the sunshine or make for your next party. Unlike most sugary cocktails, this drink is only 100 calories and includes both sugar-free and low-sugar options. Plus, it's so simple to make.

This light Strawberry Rosé Mojito is an elegant spin on the classic mint mojito. Unlike most sugary cocktails, this drink is only 100 calories and includes both sugar-free and low-sugar options. #healthydrinks #lowersugar #summercocktail #mojito

How to make a lower sugar drink

Fruit-based drinks are my favorite because you can add natural sweetness from the fresh fruit without having to add lots of added sugar. For this Strawberry Rosé Mojito, muddling the strawberries releases the juices which helps sweeten this drink. I like to add a splash of liquid stevia or agave too.

This light Strawberry Rosé Mojito is an elegant spin on the classic mint mojito. Unlike most sugary cocktails, this drink is only 100 calories and includes both sugar-free and low-sugar options. #healthydrinks #lowersugar #summercocktail #mojito

Here are some other tips for decreasing added sugar in your favorite cocktail:

  • Add extra lemon or lime wedges and squeeze over your drink for an extra boost in flavor and vitamin C. 
  • Opt for soda water and a splash of juice rather than all juice. Soda water adds carbonation and volume to the drink without any calories or sugar. 
  • Don't get soda water confused with tonic water. Tonic water contains 20 grams of added sugar per 8 ounces, comparable to 26 grams of added sugar in most 8 ounce sodas.

Customize this rosé mojito your way

Feel free to use any favorite rosé wine of yours. You could also swap this out for white wine or champagne. Get fancy at the end with garnishings like fresh mint leaves, strawberry slices, and thinly sliced limes. 

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

This light Strawberry Rosé Mojito is an elegant spin on the classic mint mojito. Unlike most sugary cocktails, this drink is only 100 calories and includes both sugar-free and low-sugar options. #healthydrinks #lowersugar #summercocktail #mojito

Save these other lower sugar cocktails for later:

This light Strawberry Rosé Mojito is an elegant spin on the classic mint mojito. Unlike most sugary cocktails, this drink is only 100 calories and includes both sugar-free and low-sugar options. #healthydrinks #lowersugar #summercocktail #mojito
Strawberry Rose Mojito Square
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5 from 2 votes

Strawberry Rosé Mojito

This light Strawberry Rosé Mojito is an elegant spin on the classic mint mojito. Unlike most sugary cocktails, this drink is only 100 calories and includes both sugar-free and low-sugar options.
Course: Drink Choices
Keyword: cocktail, easy, mojito, rose, strawberries, wine
Servings: 1 drink
Calories: 100kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 2 lime wedges
  • 6 fresh mint leaves
  • 2 large strawberries, sliced
  • ⅛ teaspoon liquid stevia or 1 teaspoon agave syrup
  • ½ cup 4 ounces chilled rosé wine
  • ¼ cup chilled club soda
  • ½ cup ice

Instructions

  • Combine the lime, mint, strawberries, and stevia or agave in a wine glass and muddle gently with the back of a spoon or muddler. Add the wine, club soda, and ice and stir.
  • Garnish with more mint sprigs and sliced strawberries over top, if desired.

Nutrition

Serving: 1drink | Calories: 100kcal | Carbohydrates: 8g | Protein: 1g | Fiber: 1g | Sugar: 6g

save this rosé mojito recipe on pinterest:

This light Strawberry Rosé Mojito is an elegant spin on the classic mint mojito. Unlike most sugary cocktails, this drink is only 100 calories and includes both sugar-free and low-sugar options. #healthydrinks #lowersugar #summercocktail #mojito

Mushroom Cauliflower Rice Risotto

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This creamy Mushroom Cauliflower Rice Risotto is a gluten-free alternative to regular risotto. It calls for just a few simple ingredients, and is ready in 20 minutes flat. Watch the video below to see how easy it is to make!

This creamy Mushroom Cauliflower Rice Risotto is a lighter alternative to regular risotto. Plus, it calls for just a few simple ingredients, and cooks up in 20 minutes flat. Naturally gluten-free and vegan option! #healthyrecipes #vegetables #cauliflowerrice #sidedish

This post was first published on March 31, 2020. It was updated on October 28, 2024.

What is risotto?

Risotto is one of my favorite comfort food dishes. It's a creamy Italian dish made from arborio rice. This type of rice can absorb three times its own volume! To make risotto, arborio rice is cooked with small amounts of broth slowly stirred in, allowing the liquid to be absorbed as you go. This labor of love can take upwards of 30 minutes to make. If you order this dish at a restaurant, they likely will inform you that the dish will take this amount of time before it is ready for you to enjoy. 

Regular risotto vs cauliflower risotto

Although cauliflower rice does not soak up liquid in the way arborio rice does, the cooking technique for this recipe is similar to risotto. Plus, the added touch of parmesan cheese at the end makes this dish just as creamy as the real thing. 

This cauliflower rice risotto is so easy to make:

1. First, add your mushrooms, onions, and garlic to a pot

Cook these until caramelized. To get technical, caramelization is a chemical reaction called the Maillard reaction. This reaction helps release hundreds of rich, savory flavor compounds. 

Caramelized mushrooms and onions are also delicious over veggie burgers, egg frittatas, and customizable power bowls.

2. Next, add in your cauliflower rice

You can buy cauliflower rice in the fresh or frozen section. You can also find shelf stable ones online. If you'd rather save money and buy a head of cauliflower, you can make your own and freeze any leftovers. I found that about half of one large cauliflower head makes the 4 cups cauliflower rice needed for this risotto recipe. Swapping arborio rice for cauliflower rice- cuts the calories, ups the fiber, and makes this recipe gluten-free.

3. Finally, stir in the cheese

Risotto typically calls for parmesan cheese, which I'm using here. You can also use a plant-based parmesan cheese to make this recipe dairy-free and vegan.

This creamy Mushroom Cauliflower Rice Risotto is a lighter alternative to regular risotto. Plus, it calls for just a few simple ingredients, and cooks up in 20 minutes flat. Naturally gluten-free and vegan option! #healthyrecipes #vegetables #cauliflowerrice #sidedish

Ways to customize this cauliflower rice risotto

Serve this dish as is or alongside flakey salmon, a colorful salad, or crispy baked tofu. Feel free to swap out the frozen peas for other frozen veggies of your choice like mixed vegetables, broccoli, or asparagus. This dish is wonderful topped off with fresh herbs like chives, basil, or thyme leaves. It can also never hurt to add an extra sprinkle of parmesan cheese over top for extra creaminess!

Is this recipe vegan?

This recipe is vegan-friendly except for the parmesan cheese added at the end. To make this fully plant-based, substitute parmesan cheese for vegan parmesan cheese or nutritional yeast.

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Cauliflower Rice Risotto 2 scaled
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4.50 from 12 votes

Mushroom Cauliflower Rice Risotto

This creamy Mushroom Cauliflower Rice Risotto is a lighter alternative to regular risotto. Plus, it calls for just a few simple ingredients, and cooks up in 20 minutes. Naturally gluten-free and vegan option included!
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Cuisine: Italian
Keyword: cauliflower rice risotto, gluten free, healthy meal, vegan, vegetables
Servings: 4
Calories: 160kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 1 tablespoon olive oil
  • 8 ounces sliced mushrooms
  • ½ white onion, diced
  • 3 cloves garlic, minced (about 1 tablespoon)
  • 1 cup frozen peas or other frozen vegetables of your choice (asparagus cuts, broccoli florets, mixed vegetables)
  • 4 cups cauliflower rice
  • 1 cup vegetable broth
  • ½ cup parmesan cheese or vegan parmesan cheese

Instructions

  • Heat oil in a large pot over medium heat. Add in mushrooms and onion and saute for 10 minutes until caramelized. Add in garlic and sauté for 30 seconds, until golden brown.
  • Add in peas, cauliflower rice, and broth. Simmer for 10 minutes until vegetable broth reduces down slightly.
  • Turn off heat and stir in parmesan cheese.

Video

Nutrition

Serving: 1serving | Calories: 160kcal | Carbohydrates: 25g | Protein: 9g | Fat: 7g | Saturated Fat: 2g | Sodium: 400mg | Fiber: 5g

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Pinterest Risotto

Check out these other healthy weeknight dishes:

Banana Chocolate Chip Flax Mug Muffin

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This Banana Chocolate Chip Flax Mug Muffin is the perfect satisfying breakfast or healthier dessert. All you do is mix 6 ingredients in a mug, microwave for one minute, and enjoy! Serve with sliced bananas and peanut butter on top for extra flavor!

This flax mug muffin is the perfect satisfying breakfast or healthier dessert. Serve with sliced bananas and peanut butter on top for extra flavor! Naturally gluten-free and dairy-free. #6ingredients #mugrecipes #healthybreakfast #mealprep

What is a mug muffin? 

Mug muffins or cakes are typically single serving recipes. Simple ingredients are added to a coffee mug which is then microwaved for a short amount of time to "bake" the recipe.

For this single serve mug muffin, I'm using ground flaxseed as a gluten free alternative to flour typically used.

This flax mug muffin is the perfect satisfying breakfast or healthier dessert. Serve with sliced bananas and peanut butter on top for extra flavor! Naturally gluten-free and dairy-free. #6ingredients #mugrecipes #healthybreakfast #mealprep

Is this recipe healthy? 

Flaxseed is the star of the show here. Ground flaxseed gives this mug recipe it's muffin-like texture while still remaining gluten-free and low in carbohydrates. It's also packed with healthy omega-3 fats and protein. Omega-3s have been shown to be beneficial for heart and brain health. 

Flaxseed is also an incredible source of fiber. We should aim to get about 25-30 grams of fiber per day. Just ¼ cup flaxseed contains 10 grams of fiber, helping you work towards meeting your fiber needs!

This Banana Chocolate Chip Flax Mug Muffin contains minimal added sugar as it's mainly naturally sweetened from the banana. It's also good for portion control as it makes only one serving. 

This flax mug muffin is the perfect satisfying breakfast or healthier dessert. Serve with sliced bananas and peanut butter on top for extra flavor! Naturally gluten-free and dairy-free. #6ingredients #mugrecipes #healthybreakfast #mealprep

Perfect for meal prep too

This recipe takes less than 5 minutes to mix up. You can easily combine everything in a coffee mug the night before and pop it in the microwave for 60 seconds at home or at work to enjoy.

This flax mug muffin is the perfect satisfying breakfast or healthier dessert. Serve with sliced bananas and peanut butter on top for extra flavor! Naturally gluten-free and dairy-free. #6ingredients #mugrecipes #healthybreakfast #mealprep

How can I customize this mug muffin?

My favorite way to customize this recipe is the topping. I personally like to add sliced banana and peanut butter over the top. You could also pile on yogurt, granola, jams, or berries.

If you're not a fan of banana and chocolate, you could also swap these ingredients out for 3 tablespoons of other add-ins like coconut flakes, dried fruit, or chopped nuts.

This flax mug muffin is the perfect satisfying breakfast or healthier dessert. Serve with sliced bananas and peanut butter on top for extra flavor! Naturally gluten-free and dairy-free. #6ingredients #mugrecipes #healthybreakfast #mealprep

Looking for other mug recipes? Try these ones:

Flax Mug Muffin2 scaled
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4.42 from 12 votes

Banana Chocolate Chip Flax Mug Muffin

The perfect satisfying breakfast or healthier dessert. Serve with sliced bananas and peanut butter on top for extra flavor! Naturally gluten-free and dairy-free.
Prep Time2 minutes
Cook Time1 minute
Total Time3 minutes
Keyword: banana, breakfast, healthy dessert, mug muffin
Servings: 1
Calories: 285kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • ¼ cup ground flax seed
  • ½ teaspoon baking powder
  • 1 packet stevia or ¼ teaspoon stevia
  • 1 large egg
  • 1 tablespoon mini dark chocolate chips
  • 2 tablespoons chopped or mashed banana

Instructions

  • Mix all ingredients in a large coffee mug or ramekin until combined.
  • Microwave on high for 1 minute or until firm to the touch.

Nutrition

Serving: 1mug | Calories: 285kcal | Carbohydrates: 23g | Protein: 13g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 13g | Cholesterol: 185mg | Sodium: 325mg | Fiber: 9g | Sugar: 9g

save this mug muffin recipe on pinterest:

This flax mug muffin is the perfect satisfying breakfast or healthier dessert. Serve with sliced bananas and peanut butter on top for extra flavor! Naturally gluten-free and dairy-free. #6ingredients #mugrecipes #healthybreakfast #mealprep

6 Ingredient Sheet Pan Shrimp Dinner

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This easy 6 ingredient sheet pan dinner is on the table in less than 30 minutes. Serve with quick cooking rice, avocado, and lemon wedges for a balanced meal.

This easy 6 ingredient sheet pan dinner is on the table in less than 30 minutes. Serve with brown rice, avocado, and lemon wedges for a balanced meal. #shrimpdinner #sheetpanrecipe #6ingredients

This sheet pan dinner is so easy to make

This dinner is filled with all the good stuff. Fresh vegetables, juicy shrimp, and bright citrus flavor. 

All you do is mix six ingredients together in a bowl, spread it onto a baking sheet, and throw in the oven for 12 minutes. That's it. 

This easy 6 ingredient sheet pan dinner is on the table in less than 30 minutes. Serve with brown rice, avocado, and lemon wedges for a balanced meal. #shrimpdinner #sheetpanrecipe #6ingredients

Customize this sheet pan dinner:

Like my other recipes, this meal is completely customizable. 

Use vegetables of your choice

Use whatever vegetable is your favorite or ones you already have on hand. Vegetables that cook in under 15 minutes work best here, so avoid tougher root vegetables. 

My new favorite vegetable to use (pictured here) is broccolini. You can also use small florets of broccoli, asparagus, zucchini, yellow squash, cherry tomatoes, sweet peppers, or a combination. This recipe calls for 2 cups of vegetables, but the more the better!

What is broccolini?

Broccolini is a mix between regular broccoli and Chinese broccoli. It has a bit of a milder, sweeter taste. You can find this vegetable in the produce section near the broccoli and leafy greens. It is often labeled as "baby broccoli" in the store.

When comparing broccoli with broccolini, the nutrition is almost identical. They are both great sources of vitamin C, protein, and fiber. Their peak season is between October through April.

Use spices of your choice

You can also mix up the seasoning sprinkled on at the end with any spices you like. Spices are a great way to boost flavor without extra calories. I like to use everything bagel seasoning which is a mix of sea salt, garlic, onion, and sesame seeds. This seasoning mix also goes great over avocado toast and soups. 

This easy 6 ingredient sheet pan dinner is on the table in less than 30 minutes. Serve with brown rice, avocado, and lemon wedges for a balanced meal. #shrimpdinner #sheetpanrecipe #6ingredients

Is this sheet pan dinner healthy?

This meal has a great balance of carbohydrates, protein, and healthy fats in just a few ingredients. A four ounce serving of shrimp, which would be about one serving of this recipe, has 120 calories and 23 grams of protein. Use the Monterey Bay Aquarium Seafood Watch program to find sustainable seafood options. Also, look for shrimp that's been eco-certified by the Marine Stewardship Council (MSC), Aquaculture Stewardship Council (ASC), or Best Aquaculture Practices (BAP).

I like to add brown rice, avocado, and lemon wedges at the end to round out the meal. Quick 90-second microwavable brown rice packets are a super convenient way to get your whole grains in. The avocado adds in some creaminess and healthy fats while the lemon wedges over the top give the dish an extra pop of flavor.

6 Ingredient Sheet Pan Shrimp Dinner 3

Check out these other easy sheet pan dinners created by dietitians:

6 Ingredient Sheet Pan Shrimp Dinner 2 scaled
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5 from 2 votes

6 Ingredient Sheet Pan Shrimp Dinner

This easy 6 ingredient sheet pan dinner is on the table in less than 30 minutes. Serve with brown rice, avocado, and lemon wedges for a balanced meal.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Keyword: 6 ingredients, easy, healthy, sheet pan, shrimp
Servings: 4
Calories: 430kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Sheet Pan Ingredients:

  • 1 pound raw jumbo shrimp, peeled and deveined, thawed
  • 2 cups 1-inch chopped vegetables of your choice (Use a vegetable that cooks quickly such as broccolini, small florets of broccoli, asparagus, zucchini, yellow squash, cherry tomatoes, or peppers. You can also use a combination.)
  • 4 large cloves garlic, minced
  • 2 tablespoons olive oil
  • Juice of half small lemon or 1 tablespoon lemon juice
  • Seasonings of your choice, to taste (I really like using bagel seasoning. You can also use other seasonings like salt, black pepper, red pepper flakes, cumin, garlic powder, etc)

Optional but recommended:

  • 2 - 8.8 ounce pouches of pre-cooked rice of your choice (white, brown, basmati, etc.)
  • 1 avocado sliced
  • Lemon wedges

Instructions

  • Preheat oven to 425 degrees. Combine shrimp and vegetables in a large bowl. Pour over garlic, olive oil, and lemon juice and toss until everything is coated.
  • Spread out shrimp and vegetables in a single layer on a large baking sheet lined with foil. Sprinkle over seasonings to taste. Bake for 10-12 minutes, or until shrimp are pink and vegetables are tender-crisp.
  • Optional: Microwave rice for 90 seconds or according to package instructions. Divide cooked rice, shrimp, and vegetables among bowls. Serve with sliced avocado and lemon wedges, if desired. Store any leftovers in an airtight container in the fridge for up to 3 days.

Video

Nutrition

Serving: 1grams | Calories: 430kcal | Carbohydrates: 47g | Protein: 22g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 16g | Cholesterol: 145mg | Sodium: 230mg | Fiber: 7g

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This easy 6 ingredient sheet pan dinner is on the table in less than 30 minutes. Serve with brown rice, avocado, and lemon wedges for a balanced meal. #shrimpdinner #sheetpanrecipe #6ingredients

High Protein Veggie Burgers

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Skip the pre-made patties and make your own High Protein Veggie Burgers. Flavorful veggie burgers are easier than ever in this 20-minute recipe with only 3 main ingredients. Packed with colorful veggies, black beans, and the protein-packed plant based meat.

#AD Flavorful veggie burgers are easier than ever in this 20-minute recipe with only 3 main ingredients. These patties are packed with protein and stick together just like regular meat! #PlantPoweredProtein #vegan #glutenfree #CheerfulChoices

(Disclosure note: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. See my disclosure policy for more details.)

This is the year of #PlantPoweredProtein. So, an easy and flavorful veggie burger recipe is a must. Veggies burgers are a delicious meatless meal option and a great way to sneak extra veggies into your day. However, they can often be time consuming and fall apart easily.

Protein Powered Veggie Burgers scaled

Soy protein to the rescue

These veggie burgers are on the table in less than 30 minutes and stick together just like regular meat. The secret ingredient in these patties is plant-based meat. Here are a few plant-based grounds I recommend:

These all contain over 15 grams of high quality protein and less than 7 grams of saturated fat per serving. Not a fan of plant-based meat? You can use lean ground beef or turkey instead.

How do I cook with plant-based ground?

Plant-based ground products can be prepared the same as ground beef or turkey. Try using it in everything from stuffed peppers, to taco salad, to your favorite chili. This meat substitute cooks exactly like ground meat, so you can swap it into any recipe to make it meatless.

How do I make these veggie burgers? 

Don't fear the veggie burger. Seriously, these patties are so simple to make. 

  1. First, chop up your vegetables so they easily mix into the patties. You can also give the chopped veggies a quick sauté for 5 minutes over medium heat for more depth of flavor or opt out to save time.
  2. Next, combine the veggies with the rest of the ingredients. 
  3. Finally, drizzle olive oil over a large skillet (or grill) and cook patties over medium heat for 6 minutes each side. It's that easy!
#AD Flavorful veggie burgers are easier than ever in this 20-minute recipe with only 3 main ingredients. These patties are packed with protein and stick together just like regular meat! #PlantPoweredProtein #vegan #glutenfree #CheerfulChoices

Is this burger better for you?

With only 1.5 grams of saturated fat per serving, this product has much less fat than most traditional burgers. Plus, many plant-based meats contain soy protein derived from soybeans. 

Other soy foods include edamame, soy milk, tofu, tempeh, and miso. Soy is often popular among vegetarians and vegans since it is the only plant-based protein that is a complete protein, containing all essential amino acids. Along with protein, soy contains phytoestrogens that act as an antioxidant in the body, helping protect us from certain diseases.

Veggies are also the star in this burger. Eating a variety of colorful vegetables every day helps you get all the nutrients you need to stay healthy. Check out these other high protein vegetarian meals!

Customize it your way

For these patties, you get to choose what fills your one cup of vegetables. You can use just one vegetable; I like to use a mixture! Choose your favorites or use up whatever vegetables you have on hand. Try roasted red peppers, corn, portobello mushrooms, broccoli, cauliflower, bell peppers, onion, or zucchini. The only vegetables to avoid in this recipe are ones you can't eat raw, such as sweet potatoes, beets, or winter squash. 

How much protein is in one patty?

Protein is important to keep our muscles strong, and it helps us stay fuller longer. Depending on what meat you choose, these patties packs in 180 calories, 13 grams carbohydrates, and 20 grams of protein!

What do you do with leftover burgers?

If you have cooked patties left, store them in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months. You can also freeze uncooked patties between parchment paper for up to 3 months.

Protein Powered Veggie Burgers 10
Protein Powered Veggie Burgers 10 scaled
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4.50 from 4 votes

High Protein Veggie Burgers

Flavorful veggie burgers are easier than ever in this 20-minute recipe with only 3 main ingredients. Packed with colorful veggies, black beans, and protein packed plant-based ground!
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Vegetarian Choices
Cuisine: American
Keyword: black beans, dinner, plant based, protein, vegan, veggie burger
Servings: 8 ½ inch patties
Calories: 180kcal
Author: Mackenzie Burgess, RDN

Ingredients

Patty Ingredients:

  • 1 - 16 ounce package of plant-based ground You're also welcome to swap for lean ground beef or turkey
  • 1 - 15 ounce can black beans, rinsed and drained (about 1 ½ cups)
  • 1 cup vegetables of your choice (corn, broccoli, cauliflower, portobello mushrooms, bell peppers, roasted red peppers, onion, zucchini, carrots, kale, or a mixture!)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Freshly ground salt and black pepper, to taste

To Serve:

  • 4 whole wheat hamburger buns
  • Toppings of your choice (lettuce, tomatoes, onions, avocado, pickles, mustard, ketchup, cheese)

Instructions

  • Using a food processor or knife, pulse or chop vegetables until you have pea-size pieces. Then, add vegetables and all other ingredients to a large bowl. Using a fork, mash together until beans are slightly mashed and everything is combined.
  • Using your hands, form 8 - ½ inch thick patties. When ready to cook, heat 1 tablespoon of oil in a large skillet over medium heat until shimmering.* Cook patties 6 minutes each side, or until burgers reach an internal temperature of 165°F.
  • Serve in a bun with toppings of your choice, if desired. Store any leftover patties in an airtight container in the fridge for up to 3 days or wrap each patty in foil and store in a freezer-safe bag for up to 3 months.

Notes

*Alternatively, you can cook burgers over a grill following the same cooking instructions.

Nutrition

Serving: 1patty | Calories: 180kcal | Carbohydrates: 13g | Protein: 20g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Sodium: 50mg | Fiber: 5g

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#AD Flavorful veggie burgers are easier than ever in this 20-minute recipe with only 3 main ingredients. These patties are packed with protein and stick together just like regular meat! #PlantPoweredProtein #vegan #glutenfree #CheerfulChoices

5 Heart Healthy Foods + Customizable Recipes

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February is Heart Health Month! Celebrate this month right with these healthy foods and recipes to help keep your heart at its best.

Salmon

Learn about the cardiovascular benefits of salmon, yogurt, and more. Try making these healthy recipes to help keep your heart at its best. #hearthealth #nutrition #wellness #CheerfulChoices

Oily fish like salmon is packed with omega-3 fatty acids, which have been proven to be beneficial for our heart health. The American Heart Association recommends eating 1 to 2 seafood meals per week. Try my Nut-Crusted Salmon recipe topped with heart-healthy walnuts or other nuts of your choice!

Chickpeas

Learn about the cardiovascular benefits of salmon, yogurt, and more. Try making these healthy recipes to help keep your heart at its best. #hearthealth #nutrition #wellness #CheerfulChoices

Chickpeas and other legumes are high in fiber, potassium, and vitamins--supporting heart health and decreasing risk of cardiovascular disease. Did you know you can even grow your own chickpeas? Try blending up my easy hummus recipe featuring fresh chickpeas and peanut butter for a creamy, nutty flavor. No tahini needed!

Oats

Learn about the cardiovascular benefits of salmon, yogurt, and more. Try making these healthy recipes to help keep your heart at its best. #hearthealth #nutrition #wellness #CheerfulChoices

Oats are an ingredient that have been in the heart-health spotlight for a while. Research continues to show cholesterol lowering effects of this fiber-rich food, promoting cardiovascular health. Try my Quinoa Crunch Granola featuring rolled oats, nuts, and add-ins of your choice!

Yogurt

Learn about the cardiovascular benefits of salmon, yogurt, and more. Try making these healthy recipes to help keep your heart at its best. #hearthealth #nutrition #wellness #CheerfulChoices

Metabolic syndrome is a group of conditions such as large waistline, high blood pressure, abnormal cholesterol levels, high triglycerides, and insulin resistance that increase the risk of stroke, diabetes, and heart disease. Recent research has shown a relationship between low-fat yogurt consumption and a reduced risk for metabolic syndrome. Try making my customizable yogurt parfait filled with protein-packed, low-fat greek yogurt! As a bonus, it's topped with my quinoa crunch granola made with rolled oats and customizable add-ins.

Cocoa Powder

Learn about the cardiovascular benefits of salmon, yogurt, and more. Try making these healthy recipes to help keep your heart at its best. #hearthealth #nutrition #wellness #CheerfulChoices

Cocoa naturally contains high levels of flavanols. These compounds have been linked to lower blood pressure, improved cholesterol, and anti-inflammatory effects. However, highly processed chocolates may cause it to lose these beneficial properties. Instead of grabbing for your typical candy bar, combine cocoa powder and coconut oil in my Cocoa Crunch Bark recipe for an instant, healthy chocolate fix! Sprinkle with coconut flakes, dried fruit, or other toppings of your choice!

Make heart-healthy, cheerful food choices this month and everyday! Check out my blog for more healthy recipes.

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Learn about the cardiovascular benefits of salmon, yogurt, and more. Try making these healthy recipes to help keep your heart at its best. #hearthealth #nutrition #wellness #CheerfulChoices

Customizable Yogurt Covered Strawberry Hearts

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Put a spin on your classic chocolate covered strawberries with these healthy, completely Customizable Yogurt Covered Strawberry Hearts. The best part? No baking or melting involved. Just freeze for one hour and they're ready to have as a Valentine's Day treat!

IMG 5379

How do you make yogurt covered strawberry hearts? 

First, wash and cut your berries 

Rinse the container of strawberries and spread out on a kitchen towel. Individually dry each strawberry with another hand towel or paper towel to make sure they are completely dry before dipping. This helps the yogurt sticks. 

Then, create the festive heart shape by cutting a V-shaped notch on top of the strawberry and removing the stem. 

Yogurt Covered Strawberry Hearts scaled
Yogurt Covered Strawberry Hearts 1 scaled

Next, dip into the yogurt

Insert a fork into the top of the strawberry and dip half way into the greek yogurt and spin to fully coat strawberry. 

Finally, add some toppings and freeze 

Gently dip the strawberry into the toppings you choose. Then, place on a plate lined with parchment paper or wax paper and freeze for an hour.

Yogurt Covered Strawberry Hearts 6
Yogurt Covered Strawberry Hearts 2

What is the best yogurt to use?

I highly recommend using Greek yogurt as it is thicker than regular yogurt. Use nonfat Greek yogurt is you're looking to cut calories or choose a whole milk option if you want a creamier, more decadent treat.

You can use any flavor of yogurt you like! I've found that vanilla or even fun flavors like strawberry cheesecake pair well here.

However, if you're really not a fan of Greek yogurt, feel free to swap it for any yogurt you like. Plant-based yogurts would also work.

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B4349524 11E6 4916 B6EA B414D9CF70DD

Customize it your way

These Yogurt Covered Strawberry Hearts are my favorite because you get to choose what toppings you want to dip them in. Try: mini chocolate chips, shredded coconut, crushed oreos, chopped nuts, seeds, or sprinkles!

Get creative and use whatever you have on hand to make a delicious, last minute dessert! 

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Can you make yogurt covered strawberries in advance?

I will say, the texture of the strawberries is best when eaten right away after freezing. However, you can definitely make them ahead of time too. 

Store any pre-made strawberries in the freezer until ready to eat. Once ready to serve, let the strawberries sit at room temperature for 30 minutes or microwave for 20 seconds to soften before eating. 

Sometimes I like to make a big thing of these Yogurt Covered Strawberries, microwave a few, and enjoy as a guilt-free dessert. This microwave method is especially good for any strawberries dipped in mini chocolate chips as the chocolate gets slightly melty. 

IMG 2643

Are they healthy?

These bites have the perfect mix of protein from the yogurt and healthy carbohydrates from the fruit. Depending on what you use, one strawberry contains just 30 calories and 5 grams of carbs.

Strawberry Hearts

Check out these other customizable, no-bake desserts:

Strawberry Hearts
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5 from 1 vote

Customizable Yogurt Covered Strawberry Hearts

These healthy, Yogurt Covered Strawberry Hearts are the perfect treat for Valentine’s Day! Plus, there’s no baking or melting involved.
Prep Time10 minutes
Total Time10 minutes
Keyword: dessert, healthy, snack, strawberries, yogurt
Servings: 15 berries
Calories: 130kcal
Author: Mackenzie Burgess, RDN

Ingredients

  • 1 pound 16 ounces strawberries, washed and thoroughly dried
  • 1 - 5.3 ounce container greek yogurt of your choice (plain, vanilla, or any flavor you like)
  • ¼ cup toppings of your choice (mini chocolate chips, shredded coconut, chopped nuts or seeds, sprinkles, chia seeds, ground flax seed, etc.)

Instructions

  • To create strawberry heart shapes, cut a V-shaped notch on top of the strawberry and remove the stem.
  • Insert a fork into the top of the strawberry and dip half way into greek yogurt of choice and spin to fully coat strawberry. (Make sure strawberries are completely dry before dipping for best results).
  • Roll in toppings of choice by gently dipping strawberries into toppings or sprinkling over top. Place on a plate lined with parchment paper or wax paper.
  • Freeze for 1 hour to let yogurt set and then serve. Store any leftovers in the freezer for up to 1 month and pop them out as desired.*

Notes

*You'll want to let strawberries sit at room temperature for 30 minutes to soften before eating. You could also microwave for 20 seconds.

Nutrition

Calories: 130kcal | Carbohydrates: 18g | Protein: 6g | Fat: 5g | Fiber: 4g | Sugar: 12g

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Yogurt covered strawberry hearts

Goat Cheese Caprese Dip

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This creamy goat cheese caprese dip uses a mix of Greek cream cheese and goat cheese for a unique twist on a classic. Top it off with juicy tomatoes, fresh basil, and balsamic glaze to create a beautiful party-ready appetizer. 

This creamy goat cheese caprese dip is a unique twist on a classic. Top it off with juicy tomatoes, fresh basil, and balsamic glaze to create a beautiful party-ready appetizer. #vegetarian #partyappetizer #healthyholiday #CheerfulChoices

What is caprese?

Caprese is traditionally a salad consisting of fresh mozzarella, tomatoes, and basil. I've decided to mix it up and create a caprese-inspired dip highlighting goat cheese for a unique flavor. I love using goat cheese on everything from avocado toast to bruschetta. 

How do I make this goat cheese caprese dip?

This dip is perfect for the holidays because it's so simple to whip up. Plus, it's red and green from the tomatoes and basil!

First, roast the baguette and tomatoes

Slice the baguette into ½ inch thick slices and place on one baking tray. Then, place sliced tomatoes on another baking tray, cut side up. Bake these for a few minutes, just until the baguette is slightly toasted and the tomatoes have released some of their juices. 

If you can't find a baguette, you could also use sourdough or italian bread slices.

Goat Cheese Caprese Dip 7

Then, mix together the cheeses

Make sure your cream cheese and goat cheese have set out at room temperature for at least 30 minutes to soften. Then, stir the cheese together with a fork, hand mixer, or stand mixer until smooth. The consistency will be slightly thick like icing. 

In this recipe, I chose Greek cream cheese because it has 4x the protein and ½ the fat of regular cream cheese. If you can't find Greek cream cheese, use reduced fat cream cheese for a healthier option.

This creamy goat cheese caprese dip is a unique twist on a classic. Top it off with juicy tomatoes, fresh basil, and balsamic glaze to create a beautiful party-ready appetizer. #vegetarian #partyappetizer #healthyholiday #CheerfulChoices

Finally, put it all together

Top the cheese mixture with the roasted tomatoes and serve with the crostinis (toasted baguette slices). Then, finish off with basil and balsamic glaze. It can be helpful to serve the dip with a spoon or knife for spreading onto the crostinis or other dippers.  

If you don't want to serve as a dip, you could also serve it finger food style by spread the cheese mixture onto the toasted crostinis and top with all other ingredients. 

This creamy goat cheese caprese dip is a unique twist on a classic. Top it off with juicy tomatoes, fresh basil, and balsamic glaze to create a beautiful party-ready appetizer. #vegetarian #partyappetizer #healthyholiday #CheerfulChoices

What else should I serve with this dip?

You can serve the dip with the crostinis alone or add in other dippers like crackers and vegetables. Some of my favorites to serve alongside this dip are pita chips, pretzel chips, carrots, celery, and sweet peppers. 

Add this healthy goat cheese caprese dip to your holiday or New Years' party menu. Looking for other easy appetizers to make? Check out some of my favorites:

This creamy goat cheese caprese dip is a unique twist on a classic. Top it off with juicy tomatoes, fresh basil, and balsamic glaze to create a beautiful party-ready appetizer. #vegetarian #partyappetizer #healthyholiday #CheerfulChoices
Goat Cheese Caprese Dip scaled 3957213081 1576970999462
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5 from 1 vote

Goat Cheese Caprese Dip

This creamy caprese dip uses greek cream cheese and goat cheese for extra protein and less fat. Top it off with juicy tomatoes, fresh basil, and balsamic glaze to create a beautiful party-ready appetizer. Great for the holidays too!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Cuisine: Italian
Keyword: caprese, dip, goat cheese, holiday, tomatoes
Servings: 8 (¼ cup of dip is one serving)
Calories: 232kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 1 - 10 ounce pint cherry tomatoes, about 2 cups, halved
  • 1 baguette, cut into ½ inch thick slices
  • 8 ounces log plain goat cheese, softened
  • 8 ounces Greek cream cheese, softened*
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon balsamic glaze
  • ¼ cup basil leaves, chiffonade or thinly sliced
  • Other dippers of your choice (pita chips, pretzels, celery, carrots, peppers, etc)

Instructions

  • Preheat oven to 375 degrees. Place baguette slices and tomatoes, cut side up, on separate baking sheets. Roast in the oven for 8 minutes, or until baguette slices are slightly toasted. Be careful not to overbake the baguette slices or it will become overly hard.
  • Meanwhile, mix goat cheese and cream cheese together with a fork or mixer until smooth. Top with roasted tomatoes, basil, and a generous drizzle of balsamic glaze.
  • Serve with toasted baguettes brushed with olive oil along with any other crackers or vegetables of choice.
  • Store dip up to 5 days in the fridge.

Notes

*I love using Greek cream cheese because it packs in 4x the protein and ½ the fat of traditional cream cheese. If you can't find Greek cream cheese, substitute light cream cheese.

Nutrition

Serving: 1/4 dip and baguette | Calories: 232kcal | Carbohydrates: 10g | Protein: 9g | Fat: 18g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Cholesterol: 42mg | Sodium: 290mg | Fiber: 1g | Sugar: 4g

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This creamy goat cheese caprese dip is a unique twist on a classic. Top it off with juicy tomatoes, fresh basil, and balsamic glaze to create a beautiful party-ready appetizer. #vegetarian #partyappetizer #healthyholiday #CheerfulChoices

Maple Roasted Squash Wedges

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Create a beautiful side dish with this simple, 5-ingredient recipe for maple roasted squash wedges. Perfect for the holiday table! This recipe is completely customizable so you get to choose your favorite squash pick or use up whatever squash you already have on hand. Butternut, acorn, delicata, pumpkin, or any other winter squash variety are all welcome in this recipe!

Create a beautiful side dish with this 5-ingredient recipe for maple roasted squash wedges. Perfect for Thanksgiving and the holidays! Customize and use any winter squash or pumpkin of your choice. #holidaysidedish #squashwedges #vegan #glutenfree #CheerfulChoices

How do you cut winter squash into wedges?

I love highlighting seasonal produce at meals. Squash is most commonly prepared roasted in cubed form. However, I find it much easier to cut it up into wedges. The wedges are a beautiful shape and you don't have to deal with peeling the squash! Here's how to create wedges.

Butternut and Acorn Squash --Maple Roasted Squash Wedges

First, cut off the ends

This helps create a solid base for the rest of the cutting. 

Then, cut the squash in half 

Set the squash upright and then cut it in half lengthwise.

  • Maple Roasted Squash Wedges 1
  • Maple Roasted Squash Wedges 8

Next, scoop out the seeds

Using a spoon, scoop out the unwanted insides into the trash. 

  • Maple Roasted Squash Wedges 7
  • Maple Roasted Squash Wedges 5

Finally, cut into wedged-shaped slices

Just like you did before, continue to cut from top to bottom around the squash to create wedges. Your wedges should be about 1 inch thick. Each squash may be a little different for creating these wedges depending on the size and shape.

  • Maple Roasted Squash Wedges 10
  • Maple Roasted Squash Wedges 11

For butternut squash, make a horizontal cut between the neck and bulb before cutting into wedges.

For delicata squash, create long wedges by cutting down lengthwise.

For acorn squash, follow along the natural ridges to create the wedges.

For pumpkins, cut along the natural ridges like an acorn squash. Depending on how big it is, you may need to cut these wedges in half.

No bothersome squash peeling needed

The skins on nearly all squash and pumpkins are edible. The baking process allows the skin to become less tough upon serving. I like to keep the squash skins on for added texture and fiber. However, you're welcome to peel the skins off after baking.

Maple Roasted Squash Wedges Vertical

Use any winter squash you like

In these photos, I'm using a mixture of half of an acorn squash and half of a butternut squash. You can use whatever squash is your favorite or any variety you can find at your local store or farmers market.

You can also use pumpkin-just be sure to purchase a small sugar pumpkin rather than the large carving pumpkins. You can typically find these near the squash in a grocery store. 

You can also mix up the garnishing and use any favorite spices or nuts. Chopped pecans and almonds or a sprinkle of rosemary or cinnamon would also work well in this recipe. If you're allergic to nuts, skip them altogether.

These squash wedges are the perfect side dish for the holidays

These make a great side dish for Thanksgiving and the upcoming holidays. It's super seasonal and more importantly, super simple. Plus, it's naturally vegan and gluten-free. 

Create a beautiful side dish with this 5-ingredient recipe for maple roasted squash wedges. Perfect for Thanksgiving and the holidays! Customize and use any winter squash or pumpkin of your choice. #holidaysidedish #squashwedges #vegan #glutenfree #CheerfulChoices

Add this dish to your holiday table this season. What's your favorite way to enjoy winter squash?

Maple Roasted Squash Wedges scaled
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5 from 7 votes

Maple Roasted Squash Wedges

Maple, thyme, and seasonal squash are roasted together to make a beautiful side dish. Perfect for the holiday table! Plus, this recipe is naturally vegan and gluten-free.
Prep Time5 minutes
Cook Time45 minutes
Total Time50 minutes
Keyword: fall, healthy, holiday recipe, side dish, squash, sugar pumpkin
Servings: 6
Calories: 150kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

  • 1 large (about 2-3 pounds) winter squash of your choice (acorn squash, butternut squash, delicata squash*, or sugar pumpkin)
  • 1 tablespoon olive oil
  • 1 tablespoon maple syrup
  • 1 tablespoon thyme or 1 teaspoon dried thyme, plus more for garnish
  • ½ teaspoon salt
  • ½ cup chopped walnuts

Instructions

  • Preheat oven to 400 degrees. Cut squash into wedges (see pictures above for step by step cutting directions). Toss squash wedges with olive oil, maple syrup, thyme, and salt.
  • Place squash wedges on a large baking sheet lined with parchment paper. Place baking sheet in middle rack of oven.
  • Roast for 20 minutes, then flip squash over and roast for another 20 minutes. Then, move baking sheet to top rack and broil squash on high for 1-2 minutes to caramelize the tops.
  • Remove from the oven and sprinkle with chopped walnuts and more thyme as desired.

Notes

Store any leftovers in an airtight container in the fridge for up to 4 days.
*If you are using delicata squash, you will want to use two of these since they are a smaller squash.

Nutrition

Serving: 1g | Calories: 150kcal | Carbohydrates: 20g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 8g | Sodium: 200mg | Fiber: 4g | Sugar: 5g

pin this squash wedges recipe on pinterest:

Create a beautiful side dish with this 5-ingredient recipe for maple roasted squash wedges. Perfect for Thanksgiving and the holidays! Customize and use any winter squash or pumpkin of your choice. #holidaysidedish #squashwedges #vegan #glutenfree #CheerfulChoices

Holiday Quinoa Crunch Granola

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The holidays are right around the corner! In this recipe, I've paired fresh nuts, seasonal pumpkin seeds, and warm spices together in this comforting holiday quinoa crunch granola. This granola takes just 30 minutes to bake it makes your house smell wonderful!

This holiday granola is filled with delicious nuts and warm spices. Perfect for gifting!

Great for gifting

This recipe is perfect to throw over yogurt, top over a baked apple, or simply eat on its own for a snack! This holiday quinoa crunch granola is also a great, unique gift for the holidays rather than your classic cookie giveaway. Simply put your granola in a small bag or mason jar with a tag to gift.

This holiday granola is filled with delicious nuts and warm spices. Perfect for gifting!

Customize it your way

This granola is a spin off my classic, customizable Quinoa Crunch Granola! You can always mix up this recipe with dried fruit, different nuts, shredded coconut, or a dash of pumpkin pie spice-the possibilities are endless! If you come up with a new combo for this Quinoa Crunch Granola recipe, I would love to see!

holiday quinoa crunch granola scaled
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5 from 1 vote

Holiday Quinoa Crunch Granola

My classic Quinoa Crunch Granola with a holiday-spin. Filled with delicious pumpkin seeds, pistachios, and pecans. Gift in a mason jar or enjoy for yourself!
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Keyword: breakfast, gifts, granola, healthy, holiday
Servings: 16 servings (¼ cup is one serving)
Calories: 130kcal
Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Instructions

  • Preheat oven to 325 degrees Fahrenheit.
  • Combine the oats, quinoa, pistachios, pecans, pumpkin seeds, chia seeds, cinnamon, salt, and vanilla in a large bowl and stir until combined.
  • Using a liquid measuring cup, pour oil and sweetener over top and stir once more until dry mixture is completely coated.
  • Add mixture to a baking sheet lined with parchment paper.
  • Bake for 25-30 minutes or until slightly browned. Turn pan halfway through to ensure even cooking. If like your granola more chunky, do not stir the granola and let it completely cool before break apart. For less chunky granola, stir granola throughout the baking process.
  • Store in an airtight container or bag and enjoy for up to a month!

Nutrition

Serving: 1grams | Calories: 130kcal | Carbohydrates: 11g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 8g | Sodium: 50mg | Fiber: 3g | Sugar: 1g

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This holiday granola is filled with delicious nuts and warm spices. Perfect for gifting!

Thai Peanut Umami Bowl

by 2 Comments

Try this delicious Thai Peanut Umami Bowl for your next meal prep, lunch, or dinner. It's protein packed and features an easy Thai Peanut sauce that is seriously mouth watering!

What is umami?

Have you ever heard of the flavor umami before? If you haven't- it is a game changer. Umami is a category of taste-just like sweet, sour, salt and bitter. It is described as the savory taste (aka indescribable yumminess). More technically speaking, umami corresponds to glutamate, a type of amino acid, that is present in many foods such as meat, cheese, and various vegetables.

I was recently inspired by the book Flavor Bombs by Adam Fleischman, the man who founded the restaurant Umami Burger. Since my brother lives in Los Angeles, he was able to get Adam to sign the book, where Adam wrote, "Always stay happy in the kitchen! Friends always can taste it." In this book, he describes foods and recipes that are umami-rich and provide amazing flavor when cooking. Thus after reading this text, I decided it was time for me to pay respect to this mythical fifth taste.

Holding white grain bowl

Bowl recipes are so easy to make

These type of power bowls have been popular for a number of years now. They are beautiful and quite simple. The usually include a mix of various grains, vegetables protein, and toppings.

It's a nutrient dense meal too

These bowls are awesome because they provide whole grains and fiber­-which helps keep you fuller longer and aids with digestion; a mixture of vegetables-which provides great, varied nutrients; and protein-which is involved in nearly every biochemical process in our bodies.

Close up of peanut sauce

You have to try this Thai Peanut Sauce

No grain bowl is complete without a great sauce. For this recipe, I decided to make a sauce with an Asian, umami flare. And lemme tell you, it is SO. GOOD. This Thai Peanut sauce also goes great over roasted vegetables, salads, or mixed into hummus.

Customize this bowl recipe your way

Along with this recipe being delicious, it is also super flexible. Instead of using brown rice, you could use quinoa, barley, or another grain of choice.

If you are sick of your typical chicken, try using beef instead. Or if you are seeking a vegan option, try tofu in place of the chicken for some plant-based protein.

If you don't have the same vegetables on hand, don't fret. You can use whatever veggies you have in your fridge or find at your local farmers' market. Try using kale, cucumbers, mixed greens, snap peas, sweet potatoes or any other favorite combos. As a general rule of thumb, you should have about 6 to 7 cups of vegetables for 4 servings.

In the recipe below, the following ingredients provide umami: garlic, chicken, broccoli, carrots, cabbage, green onions, soy sauce, and ginger. Curious about what other foods are umami? Click here to view a chart of the basic umami foods.

Try this delicious Thai Peanut Umami Buddha Bowl for your next meal prep, lunch, or dinner. The thai peanut sauce is liquid gold!
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5 from 1 vote

Thai Peanut Umami Bowl

Try this delicious Thai Peanut Umami Bowl for your next meal prep, lunch, or dinner. Plus, my easy Thai Peanut Sauce is a must have!
Prep Time30 minutes
Cook Time40 minutes
Total Time1 hour 10 minutes
Cuisine: Thai
Keyword: bowl, buddha bowl, meal prep, peanut sauce, thai
Servings: 4
Calories: 615kcal
Author: Mackenzie Burgess, RDN

Ingredients

Bowl Ingredients:

  • 1 cup uncooked brown rice
  • 2 tablespoons olive oil
  • 1 clove garlic, grated
  • 1 pound chicken breast, sliced into ¼" to ½" strips
  • 3 cups broccoli, cut into florets (about 1 small head)
  • 1 cup carrots, julienned or shredded
  • 1 cup red pepper, thinly sliced (about 1 small pepper)
  • 1 cup cabbage, chopped or shredded
  • 1 avocado, sliced
  • ¼ cup green onions, chopped
  • ¼ cup cilantro, roughly chopped
  • ¼ cup roasted peanuts, roughly chopped

Peanut Sauce: (makes about 1 cup)

Instructions

  • Put brown rice into a pot and cover with 2 cups water. Once water comes to a rolling boil, reduce heat to low, cover, and let simmer for 40 minutes until cooked through.
  • While rice is cooking, add all sauce ingredients to a blender and blend until smooth or whisk with a fork until smooth. Add a couple tablespoons of water, if needed, to achieve desired consistency. Set peanut sauce aside for later.
  • Heat large pan over high heat and then add 1 tablespoon of olive oil and garlic. Add broccoli, carrots and red pepper and cook for 2-3 minutes until slightly tender but still crunchy. Set vegetables aside in a bowl.
  • Using the same pan over high heat, add 1 tablespoon of olive oil. Sprinkle chicken with salt, then add chicken to pan and cook for 2 minutes each side, or until cooked through. Set aside in another bowl and toss with 2 tablespoons of peanut sauce.
  • To assemble bowls, divide rice among four bowls and top with chicken, vegetables, cabbage, and avocado. Sprinkle with cilantro, green onions, peanuts and drizzle sauce on top. Mix and enjoy!

Notes

* If you are nut-free, try using Sunflower Seed Butter instead

Nutrition

Serving: 1bowl | Calories: 615kcal | Carbohydrates: 53g | Protein: 45g | Fat: 26g | Cholesterol: 95mg | Sodium: 150mg | Fiber: 10g | Sugar: 7g

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Umami Bowl