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Grilled Tempeh with Summery Peach Relish

June 17, 2025 by Laura Yautz Leave a Comment

Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.

If you love bruschetta, you've got to try this delicious, fresh spin on it! Grilled Tempeh with Summery Peach Relish is smokey, tangy, sweet, and absolutely perfect as an appetizer for guests, or as an entree with a few Summer veggie sides!

This post may contain affiliate links. See our Disclaimer for more information

Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.

Bruschetta is a classic Italian dish, traditionally made with toasty, crusty bread, topped with chopped tomatoes and basil. We take a slightly different approach, and use high protein tempeh instead of bread, and introduce ripe, juicy peaches to the tomato salad topping to create an absolute taste bud explosion!

While this Grilled Tempeh dish is divine as an appetizer, you can also pair it with a few sides for a perfect summer meal. Try roasted green beans or grilled broccoli with it!

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Heart Health Benefits of Grilled Tempeh and Peach Relish

Our grilled tempeh recipe is rich in protein, and heart healthy monounsaturated fats. It's also high in fiber and a whole host of vitamins and minerals to support your heart. While not considered high in sodium, there is a bit more than many of our other recipes. To reduce that, simply leave salt out of the marinade.

Macronutrients

A serving of this tempeh offers about half of your daily protein needs (depending on your calorie needs of course)! Tempeh is a plant based protein - a product made from fermenting soybeans - and while the beneficial microbes are killed in the cooking process, tempeh still retains its high quality protein, and the fiber content is actually made more bioavailable (1). We have overwhelming evidence at this point that replacing red and processed meats with plant-based protein sources can lower your risk cardiovascular disease (2, 3), and tempeh is a great option.

Our recipe is rich in monounsaturated fatty acids (MUFAs). MUFAs are great for your heart, especially when you use them to replace foods high in saturated fat. These fats can increase HDL (so-called "good" cholesterol), lower triglycerides, and lower blood pressure (4, 5). Olive oil is our main source of MUFAs here.

Micronutrients, Phytonutrients, and Antioxidants

This recipe for tempeh with peach relish is high in vitamin C, vitamin K, iron, magnesium, and potassium. It's also a good source of folate, vitamin E, calcium, and zinc. These all work together to keep your blood pressure under control, your heart rhythm regular, and your blood oxygenated and clotting correctly, among their myriad tasks.

Antioxidants and phytonutrients are plentiful in plant foods, and the most abundant in this recipe are:

  • Aglycones - (in tempeh) a more absorbable form of isoflavone glycosides, linked to reductions in LDL ("bad" cholesterol) and total cholesterol (6);
  • Bioactive peptides - (in tempeh) a result of protein fermentation, these compounds have heart health benefits such as antioxidant, anti-inflammatory, and antihypertensive effects (7);
  • Phytosterols - (in tempeh) a class of bioactive compounds known for their cholesterol lowing ability (8);
  • Saponins - (in tempeh) a naturally occurring bioactive plant compound with a diverse résumé of health promoting effects, including antiviral, antitumor, and immune regulation (9);
  • Gamma-aminobutyric acid - (in tempeh) also called GABA, is an amino acid that functions as a neurotransmitter, and has health benefits like lowering blood pressure and promoting relaxation (10);
  • Chlorogenic acid - (in peaches and basil) a type of polyphenol known for its antioxidant and anti-inflammatory effects, as well as its ability to mitigate heart disease (11);
  • Catechins - (in peaches and basil) an antioxidant, which helps prevent free radical damage to cells (12);
  • Lycopene - (in tomatoes) an antioxidant known to reduce blood pressure and LDL cholesterol, and improve endothelial function (13); and
  • Eugenol - (in basil) an essential oil that promotes blood vessel relaxation, thereby lowering blood pressure (14).

Ingredients

For yummy Grilled Tempeh with Summery Peach Relish, here's what you'll need:

Ingredients for grilled tempeh with peach relish
  • Tempeh
  • Red wine vinegar
  • Olive oil
  • Garlic
  • Italian seasoning
  • Salt and pepper
  • Peaches
  • Tomatoes
  • Basil
  • Lemon juice
  • Red onion
  • Balsamic glaze

See recipe card for quantities.

Instructions

Making grilled tempeh is relatively straight forward. Here's how:

Tempeh cut in half.
  1. Step 1: Prepare the tempeh by first cutting each brick in half, into 2 squares each.
Tempeh halved, and sliced into triangles.
  1. Step 2: Now cut each square on the diagonal, into 2 triangles (you will have a total of 4 triangles now).
Tempeh triangles sliced in half.
  1. Step 3: Now slice each triangle in half height-wise, so you now have 8 triangles cut from each brick of tempeh. This last cut is optional, but we like the tempeh thinner.
Marinade for tempeh.
  1. Step 4: Make the marinade by whisking together the oil, vinegar, Italian seasoning, garlic, salt, and pepper.
Sliced tempeh, marinating in a dish.
  1. Step 5: Place the tempeh in a dish and pour the marinade over it. Flip the tempeh slices to coat if needed. Cover and refrigerate at least an hour, or up to 8 hours.
Tempeh being grilled.
  1. Step 6: Preheat the grill, and lay the tempeh on the grates. Cover, and grill for about 5 minutes.
Marinated tempeh on the grill.
  1. Step 7: Flip and grill for another 5 minutes. Remove the slices from the grill, to a plate.
Diced peaches, tomatoes, and red onion in a bowl.
  1. Step 8: Assemble the peach relish: dice the peaches, tomatoes, and onion, and add the lemon juice. Toss to coat.
Chiffonade basil added to the peach relish.
  1. Step 9: Just before serving, chiffonade the basil, and stir it into the relish. Serve the tempeh, either warm or room temperature, topped with the relish, and drizzled with balsamic glaze.

Hint: to chiffonade basil, stack the leaves and roll them up lengthwise. Slice them thinly. That's it!

Substitutions

Try these substitutions if you need:

  • Tempeh - try tofu or seitan to keep it vegetarian, or chicken breast pounded thin if you prefer
  • Peaches - use nectarines, apricots, or mangoes, or simply more tomatoes
  • Tomatoes - use all peaches, or sub chopped bell peppers or cucumbers
Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.

Equipment

This is a low fuss recipe, and there's no special equipment that you'll need besides your grill! A simple cutting board and knife, with some measuring cups and spoons will do!

Affiliate links are in the recipe card if you need some new tools!

Storage

Store the tempeh and relish separately, in airtight containers in the refrigerator, for up to 2 days. The tempeh will last longer, but the relish will start to break down.

This recipe is not freezer friendly.

Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.

Pro tip

Slicing the tempeh thin is key to infusing a lot of flavor into it. But this also makes it easier to break, so be gentle with it while you turn it in the marinade and grill it.

FAQ

What is tempeh made out of?

Tempeh is a high protein meat substitute, made from fermented soybeans, and bound together in a cake that holds together well enough to be sliced, cubed, and cooked in a variety of ways.

It is usually best to steam or marinate the tempeh before cooking to help reduce the bitter taste it is often described as having.

What does tempeh taste like?

In my opinion, tempeh has a slightly nutty, and just a little bit of a cheesy taste. But it's a great blank canvas for flavors, like tofu, and can be marinated before cooking, and/or served with flavorful sauces.

Related

Looking for more appetizers? Try these:

  • Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.
    Grilled Tempeh with Summery Peach Relish
  • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
    Buffalo Tempeh Bites
  • Green tortilla roll up appetizers shaped like a Christmas tree.
    Christmas Pinwheels
  • A winter fruit salad shaped like a wreath, with a bowl of dip in the middle.
    Christmas Fruit Tray with Cinnamon Yogurt Dip

Pairing

These are my favorite dishes to serve with Grilled Tempeh:

  • Serving platter with vegetable skewers piled on.
    Marinated Vegetable Skewers on the Grill
  • Grilled broccoli and onions
    Grilled Broccoli and Onions with Lemony Caper and Thyme Sauce
  • Glasses of agua fresca, with strawberries, watermelon slices, limes and mint scattered around. Carafe of beverage in background.
    Strawberry Watermelon Agua Fresca
  • Two glass dishes of cherry ice cream.
    Cherry Nice Cream with Almonds
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Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.

Grilled Tempeh with Summery Peach Relish

Laura Yautz
If you love bruschetta, you've got to try this delicious, fresh spin on it! Grilled Tempeh with Summery Peach Relish is a fantastic appetizer as is, or delicious on top of a pile of greens or alongside grilled veggies for a complete meal.
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Prep Time 20 minutes mins
Cook Time 10 minutes mins
Marinating time 1 hour hr
Total Time 1 hour hr 30 minutes mins
Course Appetizer, Lunch, Main Course
Cuisine American, Italian
Servings 4
Calories 398 kcal

Equipment

  • Large cutting board
  • Chef knife
  • Measuring Cups and Spoons

Ingredients
  

  • 2 8 oz packages Tempeh plain
  • Balsamic Glaze for drizzling

For the Marinade

  • 5 tablespoon Red Wine Vinegar
  • ¼ cup Olive Oil
  • 1 tablespoon Italian Seasoning
  • 1 clove Garlic grated
  • ½ teaspoon Ground Pepper
  • ½ teaspoon Salt

For the Peach Relish

  • 2 medium Peaches diced (about 1 cup)
  • 1 cup diced Tomatoes
  • 2 tablespoon minced Red Onion
  • ½ tablespoon Lemon Juice
  • ¼ cup chiffonade cut Basil

Instructions
 

Prepare the tempeh

  • Cut each tempeh block in half, into 2 squares each.
  • Now cut each square on the diagonal, into 2 triangles (you will have a total of 4 triangles now from each block of tempeh).
  • Now slice each triangle in half height-wise, so you now have 8 triangles cut from each brick of tempeh. This last cut is optional, but we like the tempeh thinner. See pictures above if needed.
  • Make the marinade by whisking together the oil, vinegar, Italian seasoning, garlic, salt, and pepper.
  • Place the tempeh in a dish and pour the marinade over it. Flip the tempeh slices to coat if needed. Cover and refrigerate at least an hour, or up to 8 hours.
  • Preheat the grill.
  • Remove the tempeh from the marinade, and lay each piece on the grates. Close the lid, and grill for about 5 minutes.
  • Flip and grill for another 5 minutes. Remove the slices from the grill, to a plate.

Make the Peach Relish

  • Dice the peaches, tomatoes, and onion, and add the lemon juice. Toss to coat.
  • Just before serving, chiffonade the basil, and stir it into the relish. Serve the tempeh, either warm or room temperature, topped with the relish, and drizzled with balsamic glaze.

Nutrition

Serving: 4slices tempeh with ¼ cup relishCalories: 398kcal (20%)Carbohydrates: 22g (7%)Protein: 24g (48%)Fat: 26g (40%)Saturated Fat: 4.8g (30%)Polyunsaturated Fat: 6.4gMonounsaturated Fat: 13.6gSodium: 319mg (14%)Potassium: 739mg (21%)Fiber: 6g (25%)Sugar: 15g (17%)Vitamin A: 126IU (3%)Vitamin C: 12mg (15%)Vitamin K: 47µg (45%)Calcium: 142mg (14%)Iron: 3.6mg (20%)Magnesium: 107mg (27%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword peach bruschetta, tempeh bruschetta
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on ready to eat food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always keep your face back from a grill being opened to avoid steam burns and smoke inhalation

See more guidelines at USDA.gov.

Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze. Text overlay: Grilled Tempeh with Summery Peach Relish.

No Bake Chickpea Stuffed Peppers

May 20, 2025 by Laura Yautz Leave a Comment

Casserole dish with stuffed peppers in it.

When it's picnic season, and hotter outside than ever, whip up these no bake Chickpea Stuffed Peppers, and get your meal on the table in record time without even turning on your oven! With a Lebanese-inspired flavor profile practically made for the season, this will be your go-to meal all Summer long!

This post may contain affiliate links. See our Disclaimer for more information

A blue plate with stuffed peppers and cucumber slices

Chickpea Stuffed Peppers are perfect for all your summer picnics because they're no bake, and are ready in under 30 minutes! Plus, you can make them a day ahead if you need to.

This dish was inspired by the flavors of falafel, which is one of my favorite foods! Try my Falafel Hummus Pita Wraps, which use the same delicious tahini sauce! This dish is great all by itself, or served with hummus and veggies, pita bread, or a Lebanese style chopped salad.

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Heart Health Benefits of Chickpea Stuffed Peppers

Our Lebanese stuffed peppers are low in calories, making them a great addition to any meal for anyone, especially those trying to manage their weight. They're high in fiber, folate, vitamin C, and vitamin K, and a good source of protein, vitamins A and E, iron, magnesium, potassium, and zinc!

Macronutrients

Our stuffed peppers are low in total carbohydrates, making them a great choice for people with diabetes or anyone looking to keep their carbohydrate intake lower. The high fiber content also helps keep blood sugar in check while also helping to keep you regular and lower cholesterol (1).

This recipe is a considered a good source of protein, thanks to the chickpeas we use for the filling. The protein here is entirely plant-based protein. Multiple studies show that replacing red and processed meats with plant-based protein sources can lower your risk cardiovascular disease (2, 3)

Thanks to our use of olive oil in the salad, our recipe has a good amount of monounsaturated fats (MUFAs). MUFAs from olive oil specifically have been demonstrated to lower the overall risk of death, including cardiovascular death, as well as cardiovascular events and stroke (4). Tahini also contributes heart healthy fat content, and may help reduce blood pressure and improve endothelial function (5).

Micronutrients, Phytonutrients, and Antioxidants

The ingredients in this recipe are rich in antioxidants and phytonutrients known to protect heart health. Some important vitamins and minerals here are folate, vitamins A, C, E, and K, iron, magnesium, potassium, and zinc. These nutrients all work together to support proper heart rhythm, control blood pressure, reduce excessive clotting and inflammation, help transport oxygen, and support your immune system.

The incredibly high vitamin C content of our stuffed peppers is owed mainly to the peppers themselves, as well as the parsley. Vitamin C can protect against oxidative stress and lower your risk of developing heart disease. It also supports the immune system.

Lycopene is abundant in tomatoes, so we get a good amount in this recipe. We know lycopene for it's prostate protective effects, but it also plays a role in protecting your heart, and helping to reduce the risk for heart disease (6, 7).

Allicin is an antioxidant present in garlic, and can help improve lipid profiles, as well as regulate blood pressure and improve endothelial function (8).

Other important compounds for heart health present in smaller amounts include quercetin (from onions), menthol (from mint), thymol (from cilantro), and tannins (from chickpeas and cucumbers).

Ingredients

Don't feel intimidated by the ingredient list. It goes together easy, but does require some chopping.

Ingredients for chickpea stuffed peppers.
  • Bell peppers
  • Chickpeas
  • Cucumber
  • Tomato
  • Red onion
  • Cilantro
  • Parsley
  • Mint
  • Garlic
  • Cumin
  • Coriander
  • Cinnamon
  • Tahini
  • Lemon juice
  • Not pictured: Olive oil, water, and salt

See recipe card for quantities.

Instructions

Follow these picture directions for easy assembly!

Chickpeas and chopped veggies in a bowl.
  1. Step 1: Dice the veggies and add them to a bowl with the chickpeas.
Chopped herbs added to the salad bowl.
  1. Step 2: Mince the fresh herbs and garlic, and add them to the bowl.
Dried spices added to the salad.
  1. Step 3: Measure in the dried spices, oil and lemon juice.
Chickpea salad filling, mixed, in a bowl.
  1. Step 4: Mix well.
Tahini dressing ingredients in a bowl.
  1. Step 5: Add the ingredients for the tahini sauce to a small bowl.
A bowl of tahini dressing with a spoon in it
  1. Step 6: Mix well until completely smooth.
Bell peppers, halved, with chickpea salad filling each half.
  1. Step 7: Cut the peppers in half and remove the seeds. Generously fill each pepper half with the chickpea salad. Serve cold, drizzled with tahini dressing.

Hint: leave the stems of the peppers intact to keep the salad from falling out.

Substitutions

This recipe is already gluten free, dairy free, vegetarian, and vegan. If you need some substitution ideas, try these:

  • Chickpeas - any bean will do - try black beans or navy beans
  • Tahini - use almond butter for a similar result, or Greek yogurt for something a little different
  • Cilantro - if you hate it, leave it out and double the parsley

Variations

Try one of these delicious variations to Lebanese Stuffed Peppers!

  • Cheese - add some feta cheese crumbles to the chickpea salad
  • Spicy - add a little chopped jalapeno pepper or a dash of cayenne pepper
  • Peppers - for something different, try stuffing poblano, pepperoncini, or Italian sweet peppers

See this Lentil Stuffed Peppers recipe for something a little more traditional.

Equipment

All you'll need to make this recipe is some measuring cups and spoons, a cutting board, and a knife. Awesome, right?!

You might also like a microplane for grating the garlic. Or simply use premade garlic paste!

A casserole dish with six stuffed peppers in it, drizzled with tahini dressing.

Storage

Store covered in the refrigerator for up to 3 days.

This recipe is not freezer friendly.

Pro tip

When you're buying peppers for this, look for large, round peppers, that are free from blemishes and that aren't misshapen. Peppers that are weird shapes don't allow for as much filling, and they are less likely to sit straight on your plate (potentially causing spillage).

FAQ

Can I use dried herbs instead of fresh for this?

No. For this recipe, you need the fresh herbs. Dried won't cut it.

Do I really have to take the seeds out of the tomato?

Removing the seeds reduces the wetness of the chickpea salad. So no, you don't have to remove the seeds, but your salad may end up being too wet as a result.

Related

Looking for more lunch recipes? Try these:

  • Casserole dish with stuffed peppers in it.
    No Bake Chickpea Stuffed Peppers
  • Bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro.
    White Bean Veggie Chili
  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
  • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
    Celery and Leek Soup

Pairing

These are my favorite dishes to serve with chickpea stuffed peppers:

  • Bowl of hummus with in the middle of a vegetable platter
    Pantry Basics Hummus
  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Balls of melon in a watermelon bowl
    Melon Salad with Ginger Lime Dressing
  • Iced tea in Mason jars, with ice, blackberries, and mint.
    Blackberry Iced Tea
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Casserole dish with stuffed peppers in it.

No Bake Chickpea Stuffed Peppers

Laura Yautz
When it's picnic season, and hotter outside than ever, whip up these no bake Chickpea Stuffed Peppers, and get your meal on the table in record time without even turning on your oven! With a Lebanese-inspired flavor profile practically made for the season, this will be your go-to meal all Summer long!
No ratings yet
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 20 minutes mins
Total Time 20 minutes mins
Course Brunch, Lunch, Main Course
Cuisine American, Lebanese-inspired
Servings 6
Calories 190 kcal

Equipment

  • Measuring Cups and Spoons
  • Large cutting board
  • Chef knife
  • Microplane

Ingredients
  

For the Peppers

  • 3 Bell Peppers any color, halved and seeded
  • 1 can No Added Salt Chickpeas drained and rinsed
  • ½ cup diced Seedless Cucumber
  • ½ cup seeded, diced Tomato
  • ½ cup minced Parsley
  • ½ cup minced Cilantro
  • ¼ cup diced Red Onion
  • ¼ cup minced Mint
  • 3 Garlic Cloves minced
  • 2 tablespoon Olive Oil
  • 2 tablespoon Lemon Juice
  • 1 teaspoon Cumin
  • 1 teaspoon Coriander
  • ¼ teaspoon Cinnamon
  • optional ¼ teaspoon Salt

For the Tahini Dressing

  • ¼ cup Tahini
  • 3 tablespoon Water
  • 2 tablespoon Lemon Juice
  • 1 Garlic Clove grated
  • Pinch Salt

Instructions
 

  • Prepare the bell peppers by cutting them in half lengthwise, and removing the seeds. Keep the stem intact to keep the filling inside the peppers.
  • Prepare the salad. In a large bowl, add the chickpeas, cucumbers, tomatoes, and red onion.
  • Then add the parsley, cilantro, mint, and garlic.
  • Finally, add the spices, oil, lemon juice, and salt (if using).
  • Mix well.
  • Make the tahini dressing. Combine all the ingredients for the dressing in a small bowl, and mix well until smooth.
  • Assemble the dish. Fill each pepper half generously with the chickpea filling.
  • Put the filled peppers on a serving platter, or in a casserole dish, and drizzle with the tahini dressing.
  • Serve with additional tahini dressing as desired.

Nutrition

Serving: 1pepper half with filling and 1 tablespoon tahini dressingCalories: 190kcal (10%)Carbohydrates: 22g (7%)Protein: 6g (12%)Fat: 10g (15%)Saturated Fat: 1.4g (9%)Polyunsaturated Fat: 2.8gMonounsaturated Fat: 5gSodium: 128mg (6%)Potassium: 452mg (13%)Fiber: 5.6g (23%)Sugar: 7.8g (9%)Vitamin A: 296IU (6%)Vitamin C: 140mg (170%)Vitamin K: 106µg (101%)Calcium: 55mg (6%)Iron: 2.8mg (16%)Magnesium: 62mg (16%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Lebanese stuffed peppers, raw stuffed peppers
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind for this stuffed pepper recipe.

  • Wash all fresh produce, including fresh herbs, and your hands before beginning
  • Cut around the pepper stem to cut the seeds out carefully - it's easy to cut your hand this way
  • If you have any leftovers, refrigerate them in a covered container within 2 hours

See more guidelines at USDA.gov.

Close up of a stuffed pepper on a blue plate. Text overlay: Chickpea stuffed peppers; no bake!

Eggless Quiche with Spring Veggies

April 10, 2025 by Laura Yautz Leave a Comment

Overhead image of whole eggless quiche in a pie plate.

Hop into Spring with this delicious and light version of quiche! This Eggless Quiche capitalizes on fresh, in-season veggies to get you out of that Winter rut. A quick no-roll crust, and egg free filling make this simple and budget-friendly meal perfect for brunches, holiday get togethers, or cozy nights in.

This post may contain affiliate links. See our Disclaimer for more information

One slice of quiche on a plate, garnished with tomato slices and chives.

This Eggless Quiche is perfect for Easter or any other Spring celebration! We use a combination of tofu, turmeric, kala namak (or black salt), and Dijon mustard to create a delicious egg-like canvas for our quiche. The black salt and Dijon mustard really add something special! Then we sauté up in-season veggies like mushrooms, asparagus, and peas for a perfectly Spring meal everyone will love!

Pair it with a simple side salad, like Arugula Avocado Salad, a fruit salad, or dinner rolls or biscuits, like Whole Wheat Drop Biscuits.

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Heart Health Benefits of Eggless Quiche

We love this recipe for being low in calories, high in protein, fiber, calcium, iron, and vitamin K, as well as being a good source of monounsaturated fats, potassium, and magnesium. The tofu also lends heart healthy soy isoflavones, and the veggie variety adds to the phytonutrient and antioxidant content.

Macronutrients

Our spring veggie quiche is high in protein - offering 15 grams per serving of high quality, plant based protein. Plant protein is particularly heart healthy, since it also comes packaged with fiber (soluble fiber in particular, which can help lower your cholesterol levels), and a variety of micronutrients that animal proteins often lack. More and more studies emerge every year demonstrating the heart health benefits of consuming more plant proteins vs animal proteins (1).

This is also a good source of heart healthy fats, specifically monounsaturated fats, mostly from our use of olive oil in the crust. We know that using poly- or monounsaturated fat sources instead of saturated fat sources (like butter or tallow), can impact heart health positively, by reducing total cholesterol levels, and improving the total to high density lipoprotein cholesterol ratio (2). Including these fats in the diet can also reduce the risk of arterial stiffness, which is a marker of future hypertension development (3).

Veggie Quiche is moderate in carbohydrates, while being high in fiber! While a heart healthy diet is not inherently low carb, people with diabetes are at risk for developing heart disease, so a controlled carbohydrate intake is necessary sometimes. And what's most important here is to make sure our carbohydrate sources are healthy more of the time, rather than refined or simple (like table sugar, white bread, etc.). This recipe contains only 34 grams of carbohydrate, but 7.3 grams of fiber. We achieve this by not only packing the quiche with veggies, but using a combination of whole wheat flour and oats for our crust. This provides more soluble fiber, and in the case of oats, beta glucan, to help lower cholesterol (4) and improve blood sugar control (5). Mushrooms also contain beta glucan!

Micronutrients, Phytonutrients, and Antioxidants

Using lots of veggies means lots of vitamins and minerals! Asparagus, mushrooms, onions, green peas, and garlic all work together to make our recipe high in iron (asparagus and mushrooms), and vitamin K (mainly from asparagus), and a good source of potassium (tofu, onion, asparagus, mushrooms, and peas), and magnesium (peas). Peas and garlic bring a good amount of vitamin C to the dish also.

Onions and asparagus contain a flavanol called quercetin, which has anti inflammatory and cardioprotective effects, among other benefits (6), and we already know that a high vegetable intake is beneficial to heart health for myriad reasons (7).

Tofu is a good source of calcium, and we see that come through in the calcium content of the dish - 20% DV per serving. This is great news, as many of us fall short of our calcium needs, even if we are consuming dairy products!

Ingredients

Don't let the list of ingredients intimidate you. This recipe comes together easily!

Picture of labeled ingredients for eggless quiche.
  • Whole wheat pastry flour
  • Quick oats
  • Olive oil
  • Cold water
  • salt
  • Firm tofu
  • Turmeric
  • Kala namak (black salt)
  • Dijon mustard
  • Asparagus
  • Mushrooms
  • Peas
  • Onion
  • Garlic

See recipe card for quantities.

Instructions

Prep for this recipe takes some time, but isn't hard. Here's how!

Oats and flour in a food processor.
  1. Step 1: Combine the pastry flour, oats, and salt in a food processor.
Flour and processed oats in the food processor.
  1. Step 2: Process on high until the oats have broken down.
Oil added to the flours.
  1. Step 3: Slowly drizzle in the olive oil, with the processor running.
Dough formed in a food processor.
  1. Step 4: Now add the cold water until a loose dough ball forms.
Dough being pressed into the pie plate.
  1. Step 5: Turn the dough out into a pie plate.
Dough pressed into a pie plate to form the crust.
  1. Step 6: Press the form the dough to evenly cover the bottom and sides of the pie plate, to form the crust. Set aside.
Chunks of tofu and spices in food processor.
  1. Step 7: Break the tofu into large chunks and add it, along with the turmeric, kala namak, and Dijon mustard, to the food processor.
Tofu processed until very smooth.
  1. Step 8: Process on high until the mixture is very smooth. Add a tablespoon or two of milk if the machine is having trouble with it. Scoop into a large bowl and set aside.
Chopped veggies for the recipe.
  1. Step 9: Chop all the veggies.
Mushrooms and onions sauteed in a skillet.
  1. Step 10: Sauté the mushrooms and onions until they are soft and starting to brown.
Asparagus and peas added to the skillet.
  1. Step 11: Add the peas and asparagus and continue cooking until they are crisp-tender, and bright green.
Garlic added to the skillet.
  1. Step 12: Add the garlic and sauté for one minute more. Remove from the heat.
Sauteed vegetables and processed tofu in a bowl.
  1. Step 13: Transfer the vegetables to the bowl with the tofu.
Filling mixed together in a bowl.
  1. Step 14: Combine well.
Filling in pie crust, ready to bake.
  1. Step 15: Transfer to the prepared pie dish, and smooth the top with a spatula.
Baked quiche.
  1. Step 16: Bake.

Hint: there's no need to press the tofu for this dish. In this case, a little extra moisture will help in making the filling.

Whole eggless quiche in a pie plate, garnished with chives.

Variations

Try mixing this recipe up for the seasons!

  • Summer - use sundried tomatoes and bell peppers
  • Fall - add cooked root veggies like carrots, potatoes, or even beets
  • Winter - stick with mushrooms, onions, potatoes, or sweet potatoes

Equipment

Besides the basics, you'll need a few special tools to make this eggless quiche. First, a food processor will be needed. A blender could potentially work, but the width that a food processor offers will really be best. I like something like this Hamilton Beach 12 cup Food Processor.

Also, make sure you have either a 9 inch pie plate, or a similarly sized tart pan.

Storage

Cool the quiche completely, and cover with plastic wrap or foil, and refrigerate for up for 4 days.

This eggless quiche can also be frozen. Slice the quiche and wrap each slice in plastic wrap, and store in a freezer bag. Can be frozen for up to 3 months.

Pro tip

While the quiche can technically be made without the kala namak, or black salt, it's really worth the splurge. It adds the hallmark "eggy" flavor that the dish would otherwise be lacking. It can usually be found in Indian grocery stores, or use my affiliate link for kala namak.

One slice of quiche on a plate, garnished with tomato slices and chives. A few bites taken from the front corner, and a fork lying on the dish.

FAQ

Can I make this eggless quiche without crust?

Yes! Simply skip the steps for making the crust. Spray the pie plate with cooking spray before adding the filling. Bake according to the instructions, keeping a close eye on it as the end time approaches, as it may take less time to bake without crust.

What vegetables can I put in quiche?

Other combos you may try include potatoes and leeks, spinach and artichoke, sundried tomatoes and mushrooms, or even broccoli. Quiche is really customizable, so experiment and see what you love!

Related

Looking for more Brunch recipes? Try these:

  • Plate of 3 crepes stuffed with chocolate dip and strawberries.
    Healthy Crepes filled with Brownie Batter and Strawberries (Eggless Crepes)
  • Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.
    Carrot Waffles
  • Single muffin on a dish. A stack of muffins is visible in the background.
    Cinnamon Raisin Muffins
  • Stack of pancakes with strawberries on top, drizzled with strawberry sauce. A slice is removed from the stack to reveal the inside.
    Strawberry Banana Pancakes

Pairing

These are my favorite dishes to serve with Eggless Quiche with Spring Veggies:

  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Whole wheat drop biscuits on a serving tray.
    Whole Wheat Drop Biscuits
  • Glass of iced matcha drink, garnished with a pineapple slice.
    Iced Pineapple Matcha Drink
  • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
    Healthy Thumbprint Cookies
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Overhead image of whole eggless quiche in a pie plate.

Eggless Quiche with Spring Veggies

Laura Yautz
Eggless Quiche capitalizes on fresh, in-season veggies to get you out of that Winter rut. A quick no-roll crust, and egg free filling make this simple and budget-friendly meal perfect for brunches, holiday get togethers, or cozy nights in.
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Prep Time 30 minutes mins
Cook Time 35 minutes mins
Total Time 1 hour hr 5 minutes mins
Course Brunch, Holiday, Lunch, Main Course
Cuisine American, French
Servings 6
Calories 324 kcal

Equipment

  • Food processor
  • Large cutting board
  • Chef knife
  • Large Skillet
  • 9 inch Pie Plate

Ingredients
  

For the pie crust

  • 1 cup Whole Wheat Pastry Flour
  • 1 cup Quick Cooking Oats
  • ½ teaspoon Salt
  • ¼ cup Olive Oil
  • ⅓ cup Cold Water

For the Filling

  • 14 oz block Firm Tofu
  • 1 teaspoon Dijon Mustard
  • ½ teaspoon Turmeric
  • ½ teaspoon Black Salt (kala namak)
  • 1-2 tablespoon Unsweetened Nondairy Milk if needed
  • 1 tablespoon Olive Oil
  • 1 medium Onion any color, chopped
  • 4 oz Button Mushrooms halved and sliced
  • 5 oz Fresh Asparagus tough bottoms removed, sliced into 1 inch pieces
  • 1 cup Fresh Peas or frozen
  • 2 cloves Garlic minced

Instructions
 

  • Preheat oven to 375°F.

Make the pie crust

  • Add the flour and oats to a food processor, and process until the entire mixture resembles flour.
  • With the processor still running, drizzle in the oil, and continue processing until combined.
  • Add the cold water, a little at a time, until the dough comes together in a loose ball.
  • Dump the dough into a 9 inch pie plate or tart pan, and press the dough into the bottom, and up the sides, making it as even as possible.
  • Set aside and make the filling.

Make the filling

  • Wash the food processor if needed, and add the tofu in chunks, along with the turmeric, mustard, and black salt.
  • Process on high until very smooth. You can add the milk a splash at a time, if needed, if the tofu is too thick.
  • Scoop the mixture into a large bowl and set aside.
  • Heat 1 tablespoon olive oil in a large skillet.
  • Sauté the onions and mushrooms for about 5-7 minutes, until they are starting to brown.
  • Add the asparagus and peas, and continue to cook until they are bright green, and crisp-tender, about 5 more minutes.
  • Add the garlic, and sauté one more minute.
  • Remove from the heat, and add the vegetables to the bowl with the tofu.
  • Mix well.
  • Scoop the filling to the pie crust and use a spatula to smooth out the top.
  • Bake for 30-40 minutes, until the top is golden brown.
  • Let rest for 10 minutes before serving.

Nutrition

Serving: 1sixth of a pieCalories: 324kcal (16%)Carbohydrates: 34g (11%)Protein: 15g (30%)Fat: 16g (25%)Saturated Fat: 2.4g (15%)Polyunsaturated Fat: 3gMonounsaturated Fat: 9.5gSodium: 370mg (16%)Potassium: 473mg (14%)Fiber: 7.3g (30%)Sugar: 3.6g (4%)Vitamin A: 61.8IU (1%)Vitamin C: 12.5mg (15%)Vitamin K: 25µg (24%)Calcium: 202mg (20%)Iron: 4.11mg (23%)Magnesium: 65mg (16%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword spring veggie quiche, vegan quiche
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food that should be either hot or cold sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

One slice of quiche on a plate, garnished with tomato slices and chives. Text overlay: Eggless Quiche with Spring Veggies.

Banana Beet Smoothie

March 14, 2025 by Laura Yautz Leave a Comment

Three small jars of smoothie, with straws.

Beets might not be the first thing you think about putting in a smoothie, but maybe it should be! Our Banana Beet Smoothie is lightning fast, a little sweet, a little spicy, and a little earthy all at the same time. It's got more protein than an egg, and is high in potassium and magnesium, too - perfect to kickstart your day the heart healthy way!

This post may contain affiliate links. See our Disclaimer for more information

Three small jars of smoothie, with straws.

My favorite thing about this Banana Beet Smoothie is, of course, how amazing it tastes. The banana flavor shines through as the primary taste, and the beet is more of a muted background taste. Underlying it all is a mildly spicy gingery note, which you can easily play up or down to your taste.

And we use the beet raw, so you don't need to worry about having cooked ones on hand! Just peel and blend! Of course, if you already have your beets cooked, that's fine to use, too. If you're a fan of using veggies in your smoothies, you might also like our Apple Cucumber Smoothie, or Orange Mango Smoothie.

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Heart Health Benefits of Banana Beet Smoothie

Our smoothie isn't just delicious! It's super good for you and your heart, too!

Beets

Beets have been the topic of a lot of research lately for their cardiovascular benefits. Importantly, beets contain one of the highest concentrations of dietary inorganic nitrate among (edible) plants, a substance that seems to play an important role in cardiovascular health. Spinach, radishes, celery, and lettuce are also good sources (1).

It's widely known that a diet rich in fruits and vegetables can be protective against a wide range of lifestyle diseases, including heart disease. It's long been thought this is due to the high calcium, potassium, antioxidant, and fiber content, and low sodium content of these foods. And while these nutrients are cardioprotective, and newer player in the game is nitric oxide.

Studies have demonstrated that dietary nitrate (which converts to nitric oxide) reduces blood pressure in both healthy and hypertensive individuals (2, 3) in a dose dependent way. This means that higher consumption of dietary nitrate reduces blood pressure more. Nitric oxide appears to both open and relax arteries, accounting for at least some of this effect.

Important! It's important to note that dietary nitrates from fruits and vegetables are not the same as consuming nitrites in cured meats, that are used for the purpose of preservation, color, and antimicrobial functions. These nitrites generate reactive nitrogen species, which can cause damage to the lungs, eventually leading to diseases like emphysema and COPD (4, 5). They also have a carcinogenic effect, potentially leading to some cancers (6). By contrast, dietary nitrates from fruits and vegetables generate nitric oxide, and subsequently form molecules called thionitrites (7), which, among other functions, package and store the nitric oxide so it's ready for use when it's needed.

Beets are also an excellent source of folate, and are high in fiber.

Bananas

Bananas are high in antioxidants, and can help with mood and emotional stability, as well as lower cholesterol (8). They also contain carotenoids, which can boost immunity and reduce the risk of a variety of chronic diseases, including cardiovascular disease (9). Bananas are also high in potassium and fiber, aiding in blood pressure management.

Ginger

Ginger is rich in phenolic compounds and boasts myriad anti-inflammatory and antioxidant properties (10), making it a great addition to our banana beet smoothie.

Bottom Line

Overall, our smoothie is full of heart protective benefits, like dietary nitrates, antioxidants, anti-inflammatory compounds and heart healthy plant protein. It's a good source of fiber, vitamins A, D, and K, and high in folate, vitamin C, calcium, magnesium, and potassium! And it's delicious!

Ingredients

Just four little ingredients! So easy!

Ingredients for banana beet smoothie.
  • Unsweetened nondairy milk
  • Bananas
  • Beet
  • Ginger

See recipe card for quantities.

Instructions

Smoothies are so easy to make, which is why they make such convenient on-the-go breakfasts. Here's how to make this beetroot banana smoothie:

Chopped beet, and diced ginger on a cutting board, with a knife and vegetable peeler.
  1. Step 1: Peel and chop the beet, and peel and mince the ginger.
Smoothie ingredients in a blender.
  1. Step 2: Add all the ingredients to the blender.
Blended smoothie in the blender.
  1. Step 3: Blend on high until the beet and ginger are completely blended and smooth.

Hint: the beet will stain most anything it touches. Be careful not to get it on your clothes! I recommend using a dark colored cutting board to avoid stains. You can also try rubbing your cutting board with a little oil before cutting the beet, especially if you have a wood board.

Substitutions

Try these substitutes:

  • Milk - use almond milk, hemp milk, cashew milk, dairy milk, or any other milk sub you like. Be mindful of protein content if that's a concern for you.
  • Ginger - leave it out, or sub cinnamon, clove, cardamom, or even a twist of black pepper
Three small jars of smoothie, with straws.

Equipment

Besides a cutting board, knife, and vegetable peeler, you'll need a blender. High speed works best for this recipe, since both the beets and ginger can be a bit of a challenge.

If you have only a standard blender, you might want to cook the beet first to soften it, and grate the ginger. If you're looking for a high speed blender, I love my Vitamix (affiliate link), and it works great for Banana Beet Smoothies!

Storage

Refrigerate any leftovers and use within 2 days.

Pro tip

Make sure you run your blender at least a minute or two to ensure the raw beet gets well-blended. If you don't have a high speed blender, consider cooking your beet first, so it's soft.

FAQ

Can I eat raw beets?

Yes! That's how we use them for our smoothie! Most people cook them first because they are very hard, but raw beets make a great slaw when shredded.

Can I add ice to the smoothie?

Yes, if you want to make sure your smoothie is quite cold, add some ice, or freeze the banana before blending.

Related

Looking for more smoothies? Try these:

  • Two tall glasses of a smoothie, garnished with a fresh strawberry.
    Pink Smoothie
  • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
    Berry Smoothie with Peanut Butter
  • A green smoothie in a tall Mason jar with a metal straw. Cucumber slices and green apple pieces in the background.
    Apple Cucumber Smoothie
  • High Potassium Chocolate Sweet Potato Smoothie
    High Potassium Smoothie with Sweet Potato (Chocolate!)
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📖 Recipe

Three small jars of smoothie, with straws.

Banana Beet Smoothie

Laura Yautz
Our Banana Beet Smoothie is lightning fast, a little sweet, a little spicy, and a little earthy all at the same time. It's got more protein than an egg, and is high in potassium and magnesium, too - perfect to kickstart your day the heart healthy way!
No ratings yet
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Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 215 kcal

Equipment

  • High speed blender

Ingredients
  

  • 2 Bananas peeled
  • 1 medium Raw Beet peeled and chopped
  • 1-2 inch piece Fresh Ginger peeled and diced
  • 2 cups Unsweetened Soy Milk or nondairy milk of choice
  • (optional) up to 1 tablespoon Sweetener of choice (honey, maple syrup, etc.)

Instructions
 

  • Place all ingredients (except sweetener) in a high speed blender, and blend on high until smooth. It may take a few minutes to completely blend the beet and ginger.
  • Taste and add sweetener if desired.
  • Best consumed immediately, but will keep in the refrigerator for up to 2 days.

Nutrition

Serving: 1.5cupCalories: 215kcal (11%)Carbohydrates: 34g (11%)Protein: 10g (20%)Fat: 5.6g (9%)Saturated Fat: 0.9g (6%)Polyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 115mg (5%)Potassium: 908mg (26%)Fiber: 4.3g (18%)Sugar: 22g (24%)Vitamin A: 477IU (10%)Vitamin C: 17mg (21%)Vitamin K: 9.5µg (9%)Calcium: 259mg (26%)Iron: 1.65mg (9%)Magnesium: 97mg (24%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword beet smoothie
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind for this smoothie recipe.

  • Wash any fresh produce, and your hands before beginning
  • Make sure to secure the lid on the blender before starting
  • Carefully clean around the blades to avoid cuts when cleaning up
  • If you have any leftovers, refrigerate them in an airtight container right away

See more guidelines at USDA.gov.

Three small jars of smoothie, with straws. Text overlay: Banana Beet Smoothie with Ginger.

Instant Pot Irish Stew with Lentils and Mushrooms

February 26, 2025 by Laura Yautz Leave a Comment

Bowl of lentil and mushroom stew, garnished with parsley.

A delicious, thick and hearty vegetarian stew for your St. Patrick's Day celebration! This Instant Pot Irish Stew comes together quickly, and cooks in record time as we put our pressure cooker to work. There's something for everyone in this pot!

This post may contain affiliate links. See our Disclaimer for more information

Bowl of lentil and mushroom stew, garnished with parsley. Another bowl, and a sliced loaf of bread visible in the background.

Instant pot Irish stew is a vegetarian version of the more traditional beef or lamb Irish stew, using lentils and mushrooms for a filling and meaty meal.

You'll want to make some Irish Wheaten Bread to go with this stew. A match made in Irish heaven! Or pile it on top of Irish mashed potatoes (colcannon).

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Heart Health Benefits of Instant Pot Irish Stew

Traditional Irish stew is usually made with either beef or lamb as the protein ingredients, and sometimes includes a bottle of Irish stout (though it seems this tradition is a more American one). Regardless, we swap those ingredients for lentils and mushrooms, a delicious combination that is filling and meaty feeling, without the saturated fat. Lentils and mushrooms also add tons of fiber and antioxidants, in addition to heart healthy plant-based protein.

Mushrooms have an anti-inflammatory effect (1), which makes them an excellent, heart healthy choice. Their fiber content (mostly β-glucan) is helpful in reducing insulin resistance, dyslipidemia, hypertension, and obesity (2, 3), as well as lowering cholesterol (4).

Onions, carrots, and potatoes add to the high fiber content of this stew, as well as the vitamin, mineral, and antioxidant content.

Bottom line: Our stew comes in at just under 300 calories per serving, but it's high in fiber, protein, vitamins B1 through B6, folate, vitamin A, vitamin C, iron, manganese, and potassium! Low fat and low sodium to boot!

Ingredients

Here's what you'll need for this Instant Pot lentil stew.

Ingredients for instant pot Irish stew.
  • Vegetable stock
  • Green lentils
  • All purpose flour
  • Onion
  • Garlic
  • Carrots
  • Potatoes
  • Mushrooms
  • Tomato paste
  • Thyme
  • Worcestershire sauce
  • Olive oil
  • Black pepper

See recipe card for quantities.

Instructions

You'll love how easy this lentil and mushroom stew is! Here's how:

Chopped onions and carrots on a cutting board.
  1. Step 1: Chop the onions and carrots.
Mushrooms, quartered on a cutting board.
  1. Step 2: Clean and quarter the mushrooms.
Chopped potatoes on a cutting board.
  1. Step 3: Chop the potatoes.
Chopped onions and carrots sauteing in the instant pot.
  1. Step 4: In the instant pot, sauté the onions and carrots.
Mushrooms, garlic, and tomato paste added to instant pot.
  1. Step 5: Add the mushrooms, garlic, and tomato paste, and stir.
Flour added to stew.
  1. Step 6: Stir in the flour until everything is evenly coated.
All stew ingredients in the instant pot.
  1. Step 7: Add the rest of the ingredients and stir to combine. Put the lid on the pressure cooker, and set it to cook on high for 10 minutes.
Finished Irish stew in the instant pot.
  1. Step 8: Depressurize naturally for 15 minutes, before depressurizing manually the rest of the way.

Hint: chopping all the vegetables before you start will make this stew practically effortless!

Substitutions

Missing an ingredient? Try a substitution here.

  • Green lentils - try black beluga lentils, or green or yellow split peas
  • Potatoes - use another starchy vegetable, like sweet potatoes, yams, or winter squash (butternut, acorn, etc.)
  • Button mushrooms - any variety of mushrooms can be used, or try an alternative like chopped tofu, zucchini, or extra potatoes
  • Worcestershire sauce - use soy sauce, coconut aminos, or simply omit

Variations

Some variations you might like:

  • Gluten free - use 1 tablespoon cornstarch mixed in 2 tablespoon cold water, and add it with the vegetable stock. Make sure to choose a gluten free Worcestershire sauce.
  • Stove top - use a pot on the stove, and follow the same instructions up to, and including, step 5, then bring the stew to a simmer for 20-30 minutes, until the lentils are tender
  • Irish Guinness stew - if you want to include an Irish stout in this recipe, add a bottle or can of it, and reduce the amount of vegetable stock you use by 1 to 1 ½ cups. Add the stout at the same time you add the stock.

Equipment

You will want to have ready a cutting board and chef knife, measuring cups and spoons, a liquid measuring cup, and, of course, your pressure cooker.

If you're looking for a good pressure cooker, consider this one from Instant Pot (affiliate link).

Bowl of lentil and mushroom stew, garnished with parsley, and slices of bread on the side.

Storage

Cool the stew completely, and store in an airtight container in the refrigerator for up to 5 days.

This dish can be frozen for up to 6 months. Thaw in the refrigerator completely before reheating gently on the stove or in the microwave.

Pro tip

Chop the mushrooms, carrots, and potatoes all to about the same size to make the stew easier to eat and aesthetically pleasing.

FAQ

Should I peel the vegetables before using them?

This is up to you. I don't because I like the texture and added nutrition they provide. If you prefer, peel them before you put them in the recipe.

Related

Looking for other St. Patrick's Day recipes? Try these:

  • Bowl of lentil and mushroom stew, garnished with parsley.
    Instant Pot Irish Stew with Lentils and Mushrooms
  • Whole, unsliced loaf of bread, sprinkled with oats.
    Irish Wheaten Bread
  • Pot of vegetable stew with soda bread dumplings.
    Vegetable Stew with Irish Soda Bread Dumplings
  • Stack of cookies on a plate.
    Cherry Pistachio Cookies

Pairing

These are my favorite dishes to serve with Instant Pot Irish Stew:

  • Whole, unsliced loaf of bread, sprinkled with oats.
    Irish Wheaten Bread
  • Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Healthy Colcannon (Irish Mashed Potatoes)
  • Salad with rainbow colored vegetables, and dressing being poured on.
    Rainbow Salad with Blueberry Vinaigrette
  • Stack of cookies on a plate.
    Cherry Pistachio Cookies
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📖 Recipe

Bowl of lentil and mushroom stew, garnished with parsley.

Instant Pot Irish Stew with Lentils and Mushrooms

Laura Yautz
A delicious and hearty vegetarian stew for your St. Patrick's Day celebration! This Instant Pot Irish Stew comes together quickly, and cooks in record time, thanks to using our pressure cooker. There's something for everyone in this pot!
No ratings yet
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Prep Time 15 minutes mins
Cook Time 10 minutes mins
Pressurizing and Depressurizing 25 minutes mins
Total Time 50 minutes mins
Course Main Course, Soup
Cuisine Irish
Servings 6
Calories 295 kcal

Equipment

  • Pressure Cooker
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Large cutting board
  • Chef knife

Ingredients
  

  • 1 tablespoon Olive Oil
  • 1 medium Onion diced
  • 4 medium Carrots halved and sliced
  • 8 oz Button Mushrooms quartered
  • ¼ cup No Added Salt Tomato Paste
  • 3 cloves Garlic minced
  • ¼ cup All Purpose Flour
  • 5 cups Vegetable Stock
  • 4 cups chopped Gold Potatoes about 4 medium potatoes
  • 1 cup Green/Brown Lentils dry
  • 1 tablespoon Worcestershire Sauce
  • 2 teaspoon Dried Thyme
  • ¼ teaspoon Ground Black Pepper

Instructions
 

  • Pour the olive oil in the pressure cooker pot, and set it to sauté or sear. Add the onions and carrots, and sauté for about 5 minutes, until the onions are soft and translucent.
  • Add the mushrooms, tomato paste, and garlic, and sauté another 3-5 minutes, stirring often to prevent burning on the bottom.
  • Sprinkle in the flour, and stir until everything is evenly coated.
  • Pour in the vegetable stock, and add all the rest of the ingredients, and stir to combine.
  • Put on the lid, lock it, and set the pressure cooker to high for 10 minutes. It will take about 10 minutes for the cooker to pressurize.
  • Allow the pressure to naturally release for 15 minutes, then manually release the remaining pressure.
  • Serve hot with crusty bread and a salad, or as desired.

Nutrition

Serving: 2cupsCalories: 295kcal (15%)Carbohydrates: 56g (19%)Protein: 13g (26%)Fat: 3g (5%)Saturated Fat: 0.4g (3%)Polyunsaturated Fat: 0.6gMonounsaturated Fat: 1.7gSodium: 226mg (10%)Potassium: 1153mg (33%)Fiber: 7.7g (32%)Sugar: 8.9g (10%)Vitamin A: 1163IU (23%)Vitamin C: 26.5mg (32%)Vitamin K: 13µg (12%)Calcium: 59mg (6%)Iron: 4.6mg (26%)Magnesium: 33mg (8%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword vegetable stew, vegetarian irish stew
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean
  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Be sure the pressure cooker has depressurized completely before trying to open the lid
  • Always open the lid of cooking pots away from your face to avoid scalding burns, including pressure cooker lids

See more guidelines at USDA.gov.

Bowl of lentil and mushroom stew, garnished with parsley. Text overlay: Instant Pot Irish Stew with mushrooms and lentils.

Irish Wheaten Bread

February 25, 2025 by Laura Yautz Leave a Comment

Whole, unsliced loaf of bread, sprinkled with oats.

Dark and dense, malty and lightly sweet, this Irish Wheaten Bread was made for all your Irish inspired meals! Our version is soft and chewy on the inside, crunchy on the outside, and has only about half the sugar of traditional versions. Perfect for sopping up sauces, soups, and stews!

This post may contain affiliate links. See our Disclaimer for more information

Slice of bread with butter on it. Other slices, and rest of loaf visible in background.

Uniquely Irish, but easy and delicious enough for everyday! It's a type of Irish soda bread that uses whole wheat flour, oats, molasses, and sometimes an Irish stout, to achieve a dark, dense, filling, and deliciously chewy bread, that stands up to thick stews. Irish wheaten bread is sometimes also called Irish brown bread, brown soda bread, or bran bread, depending on location and individual ingredients.

Pair this easy quick bread with this Instant Pot Irish Stew, Vegetable Stew, or this Rainbow Salad!

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Heart Health Benefits of Irish Wheaten Bread

Irish wheaten bread is traditionally made with whole wheat flour, so it already had that going for it in the first place! I chose to use whole wheat pastry flour because I like how it performs in baked goods better. Either will work. These flours are high in fiber and antioxidants that refined flour lacks.

Oats are superstars, thanks mainly to their beta glucan content. Beta glucan have been shown to be able to both lower cholesterol (1) and improve blood sugar control (2).

Other compounds in oats are associated with a reduced risk of cancer, stroke, and coronary artery disease. One type of phenolic compound, avenanthramides, are found exclusively in oats. These substances have strong antioxidant, anti-inflammatory, antiproliferative, and anti-itch properties (3).

Soy has been extensively studies in humans over the decades, and has found to reduce the risk of coronary heart disease, breast cancer, and prostate cancer, among many other benefits, thanks to its isoflavone content (4).

Molasses is known as a more natural sweetener, as well as being a good source of iron. It may have some applications for iron deficiency treatment in developing countries (5), however molasses is really something to consume with more moderation, as it is classified as an added sugar, just like table sugar, honey, and maple syrup.

Many recipes for Irish wheaten bread not only contain molasses but at least one or two other forms of added sugar. We left the molasses, but omitted the other sugars, so we ended up with a perfectly sweet bread, with that rich, malty flavor, without the sugar coma.

Bottom line: This recipe for wheaten bread has less than half the added sugar of more traditional recipes, plus all the fiber and antioxidants added by the flour, oats, and soy milk!

Ingredients

We use common ingredients you can find almost anywhere for this quick bread recipe.

Overhead image of ingredients for Irish wheaten bread.
  • Whole wheat pastry flour
  • Unsweetened nondairy milk
  • Molasses
  • Old fashioned oats
  • Olive oil
  • Baking soda
  • Salt
  • Lemon juice

See recipe card for quantities.

Instructions

Irish wheaten bread is so easy to make. No yeast required, and only about 10 minutes of prep time! Here's how.

Lemon juice being poured into milk, to make homemade buttermilk.
  1. Step 1: Pour the lemon juice into the soy milk, and stir. Set aside for about 5 minutes.
Dry bread ingredients in a large bowl.
  1. Step 2: Add all the dry ingredients to a large bowl and stir.
Wet ingredients poured into dry ingredients.
  1. Step 3: Pour the milk mixture, molasses, and oil into the bowl with the dry ingredients.
Mixed batter in a bowl.
  1. Step 4: Stir until combined.
Bread batter in a loaf pan.
  1. Step 5: Pour the batter into a loaf pan that has been sprayed with nonstick spray.
Bread batter, in loaf pan, sprinkled with oats.
  1. Step 6: Use a knife to score down the middle of the loaf, and sprinkle with oats.
Baked bread, in a loaf pan.
  1. Step 7: Bake until a toothpick inserted into the center of the loaf comes out clean.

Hint: don't overmix the batter. Your bread can turn out tough with too much mixing.

Substitutions

Try these subs if you need:

  • Flour - you can use whole wheat flour instead of whole wheat pastry flour - you may need more liquid in the batter
  • Molasses - honey or maple syrup can be used, but both will affect the taste of the bread
  • Milk - soy milk works the best of the nondairy milks, but any other should work as well. You can also use dairy milk or buttermilk if you want (leave out the lemon juice if you use buttermilk)
  • Olive oil - use any other oil, but don't leave it out - this is what helps the crust to be crunchy
  • Oats - try chopped nuts like walnuts or pecans instead of oats

Equipment

You need some basic kitchen tools for this recipe, like measuring cups and spoons, a mixing bowl and spoon, and a loaf pan.

If you need a loaf pan, consider this Farberware 9x5 inch loaf pan (affiliate link).

Loaf of bread with oats sprinkled over the top.

Storage

Cool the bread loaf completely, and store in an airtight container or plastic zipper bag for up to 3 days. Store in the refrigerator for up to 5 days.

You can also freeze the bread for up to 6 months. If you intend to freeze, do not slice the bread. Freeze the loaf whole, and wrap well. Thaw completely before slicing.

Pro tip

Don't overbake the bread. That will lead to a dry, crumbly loaf that's really hard to eat!

FAQ

Can you toast wheaten bread?

Yes! In fact, this is a great way to eat it after the few days, because it will start to get stale.

Can you freeze wheaten bread?

Yes, you can freeze wheaten bread. It is best frozen before slicing. Wrap it tightly in plastic wrap, and then aluminum foil, and freeze for up to 6 months. Thaw completely before slicing and enjoying! If you notice it's a little freezer burned, enjoy it toasted with a little jam.

Related

Looking for more bread recipes? Try these:

  • Overhead image of whole eggless quiche in a pie plate.
    Eggless Quiche with Spring Veggies
  • Three small jars of smoothie, with straws.
    Banana Beet Smoothie
  • 5 peanut butter cookies with chocolate kisses in them, on a serving plate.
    Healthier Peanut Butter Blossoms
  • Overhead image of a bowl of cooked red cabbage.
    Slow Cooker Red Cabbage (German Style)

Pairing

These are my favorite dishes to serve with wheaten bread:

  • Bowl of lentil and mushroom stew, garnished with parsley.
    Instant Pot Irish Stew with Lentils and Mushrooms
  • Salad with rainbow colored vegetables, and dressing being poured on.
    Rainbow Salad with Blueberry Vinaigrette
  • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
    Celery and Leek Soup
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner
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Whole, unsliced loaf of bread, sprinkled with oats.

Irish Wheaten Bread

Laura Yautz
Dark and dense, malty and lightly sweet, this Irish Wheaten Bread was made for all your Irish inspired meals!
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Prep Time 10 minutes mins
Cook Time 45 minutes mins
Total Time 55 minutes mins
Course Bread
Cuisine Irish
Servings 16 slices
Calories 108 kcal

Equipment

  • Measuring Cups and Spoons
  • Mixing bowl
  • Loaf pan

Ingredients
  

  • 1 cup Unsweetened Soy Milk
  • 1 tablespoon Lemon Juice
  • 2 ½ cups Whole Wheat Pastry Flour
  • ½ cup + 1 tablespoon Old Fashioned Oats divided
  • 1 teaspoon Baking Soda
  • 1 teaspoon Salt
  • ¼ cup Molasses
  • 2 tablespoon Olive Oil

Instructions
 

  • Preheat oven to 350℉.
  • Stir the lemon juice into the milk, and set aside for 5 minutes.
  • Mix the flour, ½ cup oats, baking soda, and salt together in a bowl.
  • Pour the milk mixture, molasses, and olive oil into the dry ingredients, and mix until combined.
  • Lightly spray a loaf pan with cooking spray, and pour the batter into it.
  • Use a knife to lightly score down the center of the loaf (this will give the bread somewhere to rise into), and sprinkle with remaining 1 tablespoon oats.
  • Bake for 45-55 minutes, until a toothpick inserted into the center of the loaf comes out clean.
  • Allow to cool in the pan for 5-10 minutes, then remove and cool completely on a wire rack.

Nutrition

Serving: 1sliceCalories: 108kcal (5%)Carbohydrates: 20g (7%)Protein: 2.7g (5%)Fat: 2.5g (4%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 1.4gSodium: 233mg (10%)Potassium: 193mg (6%)Fiber: 2.8g (12%)Sugar: 3.1g (3%)Vitamin A: 29.5IU (1%)Vitamin C: 0.4mgVitamin K: 1.7µg (2%)Calcium: 27.7mg (3%)Iron: 1.4mg (8%)Magnesium: 18.7mg (5%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword brown bread, irish bread
Tried this recipe?Let us know how it was!

Food safety

These are important safety tips for Irish wheaten bread:

  • Wash hands before beginning, whenever they are soiled, and after touching face, hair, pets, etc.
  • Cook foods completely through
  • Do not taste the raw batter. Even without raw eggs in it, raw flour is not a ready-to-eat product and can harbor illness-causing bacteria.
  • Never leave cooking food unattended

See more guidelines at USDA.gov.

Slice of bread with butter on it. Other slices, and rest of loaf visible in background. Text overlay: Irish Wheaten Bread; whole grain, vegan.

Pink Smoothie

February 10, 2025 by Laura Yautz Leave a Comment

Two tall glasses of a smoothie, garnished with a fresh strawberry.

Three types of red fruit make the most beautiful Pink Smoothie that's perfect for a delicious, on-the-go breakfast any day. Using frozen fruit makes this an easy option anytime, but fresh fruit is amazing when it's in season and more affordable, too.

This post may contain affiliate links. See our Disclaimer for more information

Two tall glasses of a smoothie, garnished with a fresh strawberry.

Smoothies are a great way to pack a lot of nutrition into a little package and make it portable. This on-the-go breakfast is no different. We love the gorgeous color, and delicious, bright and lightly sweet flavor of this pink smoothie.

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Heart Health Benefits of Pink Smoothie

Berries are some of the healthiest fruits on the planet, so it should come as no surprise that our pink smoothie - with 2 types of berries (and one delicious stone fruit!) - is packed with nutrition!

Berries are an excellent source of a variety of bioactive compounds, like phenolic acid, anthocyanins, flavanols, tannins, and ascorbic acid. These are the compounds that are thought to be responsible for the berries' health benefits, such as lowered inflammation and protection against cardiovascular disease, cognitive decline, and some cancers (1, 2).

Strawberries are rich in fiber and vitamin C, and are low in calories and naturally cholesterol and fat free. Cherries are rich in potassium, fiber, carotenoids (vitamin A constituents), and melatonin (3). And raspberries are among the highest whole food sources of fiber. They also contain vitamin C and magnesium, as well as other trace minerals. Their high antioxidant and anti inflammatory properties are associated with their potential to lower blood pressure, improve cholesterol levels and atherosclerosis, and improve vascular function (4).

Bottom line: Our pink smoothie is low calorie, high in fiber and vitamin C, and a good source of protein, potassium, calcium, iron, and magnesium, as well as being high in antioxidants and a variety of other bioactive compounds that may improve heart health.

Ingredients

Here's what you'll need to make this pink smoothie:

Pink smoothie ingredients.
  • Unsweetened nondairy milk
  • Frozen strawberries
  • Frozen raspberries
  • Frozen cherries
  • Cardamom
  • Sweetener of choice (optional, and not pictured)

See recipe card for quantities.

Instructions

Smoothies are easy, and this strawberry raspberry smoothie is no exception. Dump and blend!

Pink smoothie ingredients in a blender.
  1. Step 1: Add all the ingredients to the blender.
Blended smoothie, in the blender.
  1. Step 2: Cover, and blend on high until the mixture is very smooth.

Hint: you may need to scrape down the sides several times because of the amount of frozen ingredients. You could also let one or two of the fruits thaw in the fridge overnight to make the blending easier in the morning.

Substitutions

Smoothies are endlessly customizable, so pretty much anything goes. But here are some substitutions that keep in the spirit of a pink smoothie:

  • Milk - use any unsweetened nondairy milk you like, or dairy milk, or even yogurt (but you may need to add another liquid too if you use yogurt)
  • Fruit - other fruits that will work are watermelon, pomegranate, guava, pink dragon fruit, blackberries, blueberries, or red currants. If you're adventurous, try a beet in your smoothie!
  • Cardamom - it can be left out, or try cinnamon, ginger, or a pinch of nutmeg

Equipment

You'll just need some measuring cups/spoons, and a blender to make this strawberry cherry smoothie.

If your finances allow, consider a higher end blender, like Ninja or Vitamix (affiliate links), otherwise, a regular blender will do. You may just have to blend it a little longer.

Storage

This smoothie is really best consumed within a few hours of making. It can, however, be stored in the refrigerator for up to 2 days, or frozen for up to 6 months.

Pro tip

To make the blending easier and quicker (especially if you have a regular blender), thaw one or two of the fruit types in the refrigerator overnight, before blending in the morning.

FAQ

Can I use yogurt in this smoothie recipe?

Yes, you can use yogurt instead of the milk, but you will also need a splash of liquid like pomegranate juice, cherry juice, or even apple juice. Otherwise it will end up too thick.

Can I put a banana in this recipe?

Sure. A banana will add sweetness and thickness to the smoothie. Enjoy!

Related

Looking for more smoothies? Try these:

  • A green smoothie in a tall Mason jar with a metal straw. Cucumber slices and green apple pieces in the background.
    Apple Cucumber Smoothie
  • High Potassium Chocolate Sweet Potato Smoothie
    High Potassium Smoothie with Sweet Potato (Chocolate!)
  • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
    Berry Smoothie with Peanut Butter
  • Close up glass of mango orange smoothie.
    Mango Orange Smoothie
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Two tall glasses of a smoothie, garnished with a fresh strawberry.

Pink Smoothie

Laura Yautz
Three kinds of red fruit make the most beautiful smoothie; a perfect, delicious, on-the-go breakfast any day.
No ratings yet
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Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 130 kcal

Equipment

  • Measuring Cups and Spoons
  • High speed blender

Ingredients
  

  • 1 cup Unsweetened Soy Milk or nondairy milk of choice
  • 1 cup Frozen Strawberries unsweetened
  • ½ cup Frozen Raspberries unsweetened
  • ½ cup Frozen Cherries unsweetened
  • 1 teaspoon Cardamom
  • optional up to 1 Tbsp Honey or sweetener of choice

Instructions
 

  • Add all the ingredients (except sweetener if using) to the blender.
  • Blend on high for a few minutes, until all the ingredients are completely smooth.
  • Taste and add sweetener if you think it's needed.

Nutrition

Serving: 1cupCalories: 130kcal (7%)Carbohydrates: 22g (7%)Protein: 6g (12%)Fat: 3g (5%)Saturated Fat: 0.4g (3%)Polyunsaturated Fat: 1.5gMonounsaturated Fat: 0.6gSodium: 45mg (2%)Potassium: 512mg (15%)Fiber: 5.4g (23%)Sugar: 13g (14%)Vitamin A: 252IU (5%)Vitamin C: 56mg (68%)Vitamin K: 10.5µg (10%)Calcium: 157mg (16%)Iron: 2mg (11%)Magnesium: 53mg (13%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword berry smoothie, cherry smoothie, raspberry smoothie, strawberry smoothie
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind for this smoothie recipe.

  • Wash any fresh produce, and your hands before beginning
  • Make sure to secure the lid on the blender before starting
  • Carefully clean around the blades to avoid cuts when cleaning up
  • If you have any leftovers, refrigerate them in an airtight container right away

See more guidelines at USDA.gov.

Two glasses of a smoothie, garnished with a fresh strawberry. Text overlay: Pink Smoothie; healthy, vegan.

Cinnamon Raisin Muffins

January 27, 2025 by Laura Yautz Leave a Comment

Single muffin on a dish. A stack of muffins is visible in the background.

Perfectly fluffy, moist, and lightly sweet! These whole wheat Cinnamon Raisin Muffins are mouthwateringly delicious, and perfect for snacks or hurried morning breakfasts. We sweeten them with dates, so there's no added sugar, plus they're oil and butter free, too. Plump, juicy raisins and warming cinnamon notes in every bite!

This post may contain affiliate links. See our Disclaimer for more information

One muffin on a dish.

Most muffins are nothing more than cupcakes without frosting, nutrition-wise. But not these! These are both healthy and yummy! My family devours these, and yours will, too.

You might also want to try some of our other heart healthy muffins, like Carrot Turmeric Muffins, or Strawberry Cardamom Muffins!

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Heart Health Benefits of Cinnamon Raisin Muffins

I feel disappointment and sometimes a little bit of anger when I see muffins being advertised as healthy when they just aren't. I'm looking at you, bran muffins, with more added sugar than bran! I just think people should be able to make informed decisions about what they eat, and can't do that if they're lied to about the healthfulness of their food.

These muffins are actually healthy. We start with whole wheat pastry flour to add fiber and delicious nutty flavor, without weighing the muffin down. Then we use dates as a sweetener so we're not adding sugar.

That's sometimes confusing, because dates are a high sugar fruit. So, yes, all fruit (and vegetable, grains, dairy products...) contains some amount of naturally occurring sugar. Naturally occurring sugar, though, is not associated with the detrimental health effects of added sugar. That's because it also comes packaged with fiber and nutrients like (in the case of dates specifically) potassium, magnesium, copper, and iron. They also are high in antioxidants, and have anti-inflammatory, anticancer, and immune stimulating properties (1). Raisins and applesauce also add some sweetness to the muffin, without making it cloying.

We added some ground flax for heart healthy omega-3 fats, and even more fiber, and lots of cinnamon for its delicious warming flavors, high antioxidant content, and anti-inflammatory effects (2).

Bottom line: With no added sugar or oils, our cinnamon raisin muffins clock in at just 124 calories a piece, with only 1 gram of total fat, and 3.5 grams of fiber.

Ingredients

Here's what you'll need for these raisin muffins:

Ingredients for cinnamon raisin muffins.
  • Whole wheat pastry flour
  • Ground flax seed
  • Baking powder
  • Baking soda
  • Salt
  • Cinnamon
  • Nondairy milk
  • Unsweetened applesauce
  • Date paste
  • Vanilla extract
  • Raisins

See recipe card for quantities.

Instructions

If you've never made date paste before, we start with that. It's smooth sailing to delicious muffins from there!

Whole, pitted dates in a saucepan of water.
  1. Step 1: Make the date paste by first soaking dates in hot water for about 30 minutes.
Soaked, whole dates and water in a blender.
  1. Step 2: Pour the dates with soaking water into a blender.
Blended date paste.
  1. Step 3: Blend on high until smooth and thick.
Dry muffin ingredients in a bowl.
  1. Step 4: In a larger bowl, mix the dry ingredients.
Wet ingredients for muffins in a bowl.
  1. Step 5: In a separate bowl, mix the wet ingredients.
Wet ingredients poured into dry ingredients.
  1. Step 6: Pour the wet mixture into the dry mixture.
Mixed muffin batter in a bowl.
  1. Step 7: Stir until just combined.
Raisins added to muffin batter.
  1. Step 8: Gently fold in the raisins.
Muffin batter in prepared muffin pan.
  1. Step 9: Scoop the mixture into prepared muffin pan.
Baked muffins, still in the muffin pan.
  1. Step 10: Bake until a toothpick inserted into the center of a muffin comes out clean.

Hint: to fold something into a batter means to gently mix with big sweeping motions - do not beat the batter!

Substitutions

If needed, here are some subs for cinnamon raisin muffins.

  • Flax - instead of ground flax, use ground chia seeds, or simply leave them out
  • Milk - use any milk or nondairy milk you want, but opt for unsweetened and low fat varieties
  • Applesauce - try pumpkin or other squash puree, sweet potato puree, or a mashed banana
  • Date paste - you can use the sweetener of your choice instead of date paste; start with ¼ cup and adjust as needed
Single muffin on a dish. Another dish with a stack of muffins in the background. Cinnamon sticks and raisins are scattered around the table.

Equipment

To make the date paste you'll need a blender, but otherwise, you will just need some basic kitchen tools. I like a Vitamix for this, but I have had success with smaller blenders, like Ninja Personal Blender. (affiliate links)

Make sure you also have kitchen tools like measuring cups and spoons, a liquid measure, mixing bowls, and a muffin pan. Cupcake wrappers are another thing you might want.

Storage

Cool the muffins completely and store in an airtight container at room temperature for 3 days. Up to 7 days in the refrigerator.

These healthy raisin muffins are not freezer friendly.

Pro tip

Two very important tips for this recipe! First, do not overmix the batter. Undermixing is preferable to overmixing, which will create chewy, tough muffins. Secondly, do not overbake! This will make the muffins dry and hard to eat.

FAQ

Should you soak raisins before baking muffins?

Most of the time, this isn't necessary. The only time you may want to is if your raisin are older and starting to dry out too much. Then you can soak them in a little water for 10 minutes or so before using them.

What is the secret to moist muffins?

The big secret is: don't overbake them! Bake them just long enough for a toothpick inserted into the center of a muffin to come out clean, and no longer.

Stack of muffins on a plate.

Related

Looking for other recipes like this? Try these:

  • Close up of a strawberry muffin on a wire rack.
    Strawberry Cardamom Muffins with Yogurt
  • Close up of a mini muffin on a cooling rack with the rest of the muffins in the background.
    Mini Peanut Butter Oatmeal Muffins
  • 5 muffins on a table with fresh carrots.
    Whole Wheat Carrot Turmeric Muffins
  • Overhead shot of a loaf of quick bread studded with candied oranges.
    Pecan Cranberry Bread

Pairing

These are my favorite dishes to serve with cinnamon raisin muffins:

  • A green smoothie in a tall Mason jar with a metal straw. Cucumber slices and green apple pieces in the background.
    Apple Cucumber Smoothie
  • Small crock with prune compote inside it, garnished with small slices of orange and a cinnamon stick.
    Prune Compote with Warm Spices
  • Overhead picture of a bowl of oats, with chopped pecans and papaya.
    Cinnamon Overnight Oats
  • Close up of blueberry chia jam smeared on a toasted crumpet.
    Blueberry Chia Jam with Thyme
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Single muffin on a dish. A stack of muffins is visible in the background.

Cinnamon Raisin Muffins

Laura Yautz
Perfectly fluffy, moist, and lightly sweet! These whole wheat Cinnamon Raisin Muffins are mouthwateringly delicious, and perfect for snacks or hurried morning breakfasts. Plump, juicy raisins and warming cinnamon notes in every bite!
No ratings yet
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Prep Time 35 minutes mins
Cook Time 20 minutes mins
Total Time 55 minutes mins
Course Bread, Breakfast, Brunch, Snack
Cuisine American
Servings 12
Calories 124 kcal

Equipment

  • High speed blender
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Muffin Pan

Ingredients
  

  • 1 ½ cup Whole Wheat Pastry Flour
  • 2 tablespoon Cinnamon
  • 1 tablespoon Ground Flax
  • 1 ½ teaspoon Baking Powder
  • ¾ teaspoon Baking Soda
  • ¼ teaspoon Salt
  • ¾ cup Unsweetened Nondairy Milk
  • ½ cup Unsweetened Applesauce
  • ½ cup Date Paste see notes
  • 1 teaspoon Vanilla
  • 1 cup Raisins

Instructions
 

  • Preheat oven to 350° Fahrenheit.
  • Prepare the muffin tin. Line the cups with cupcake liners, and spray cupcake liners with nonstick cooking spray.
  • In a large bowl, mix the flour, cinnamon, flax, baking powder, baking soda, and salt together.
  • In a separate bowl, mix the milk, applesauce, date paste, and vanilla.
  • Pour the wet ingredients into the dry ingredients, and stir just until the batter comes together.
  • Add the raisins, and fold into the batter, being careful not to overmix the batter.
  • Divide the mixture into the 12 cups in the muffin pan.
  • Bake for 20-25 minutes, until a toothpick inserted into the center of a muffin comes out clean.
  • Cool in the pan for about 5 minutes, and then transfer to a wire rack to cool completely.

Notes

To make date paste, soak 1 cup of dates in 1 cup of hot water for about 30 minutes. Then pour the dates and soaking water into a blender, and blend until completely smooth.

Nutrition

Serving: 1muffinCalories: 124kcal (6%)Carbohydrates: 28g (9%)Protein: 3.3g (7%)Fat: 1g (2%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.4gMonounsaturated Fat: 0.2gSodium: 198mg (9%)Potassium: 218mg (6%)Fiber: 3.5g (15%)Sugar: 12.4g (14%)Vitamin A: 32.8IU (1%)Vitamin C: 0.5mg (1%)Vitamin K: 1.6µg (2%)Calcium: 76.6mg (8%)Iron: 1mg (6%)Magnesium: 11.3mg (3%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword whole wheat muffins
Tried this recipe?Let us know how it was!

Food safety

These are important safety tips for raisin cinnamon muffins:

  • Wash hands before beginning, whenever they are soiled, and after touching face, hair, pets, etc.
  • Cook foods completely through
  • Do not taste the raw batter. Even without raw eggs in it, raw flour is not a ready-to-eat product and can harbor illness-causing bacteria.
  • Never leave cooking food unattended

See more guidelines at USDA.gov.

A single muffin on a small plate. Text overlay: Cinnamon Raisin Muffins; whole wheat, date sweetened.

Healthier Peanut Butter Blossoms

December 20, 2024 by Laura Yautz Leave a Comment

5 peanut butter cookies with chocolate kisses in them, on a serving plate.

Soft and chewy, peanut buttery, with a delightful chocolate kiss in the middle. All the things you love about peanut butter blossoms, done with whole grains, and less sugar! Healthier Peanut Butter Blossoms help you stay on track this season while still treating yourself!

This post may contain affiliate links. See our Disclaimer for more information

Peanut butter blossoms on a table.

Peanut butter blossoms make great Christmas cookies, of course. But they're also a great anytime cookie, since they combine classic flavors of peanut butter and chocolate! Plus, they're easy, so whipping them up at the last minute is no problem.

Make sure to check out some of our other healthier cookie recipes, like Spiced Molasses Cookies, Healthy Thumbprint Cookies, and Cherry Pistachio Cookies!

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Heart Health Benefits of Healthier Peanut Butter Blossoms

Let me start by saying this: even healthier cookies are still cookies, and should be eaten in moderation!

My healthier version of peanut butter blossoms do contain about the same amount of calories per cookie as the regular version. But that's where the comparison ends!

My version has half the fat of regular peanut butter blossoms! That's because we subbed some of the usual butter with applesauce. These cookies also have a healthier fat profile, because we are using grapeseed oil instead of butter. So we decreased the total fat, and make the remaining fat a heart healthy fat!

We also reduced the sugar by almost half, and we're using pure maple syrup instead. While pure maple syrup is a more natural, less processed sweetener option, it is still added sugar, so we keep it to a minimum, while still making sure our cookie is plenty sweet. Yes, pure maple syrup does have some trace minerals that other sweeteners don't, but you shouldn't be eating enough of it to make any difference!

Lastly, we use whole wheat pastry flour instead of white flour. This adds fiber and a delicious toasty undertone to the cookie.

Bottom line: With about the same number of calories as regular peanut butter blossoms, these cookies still need to be eaten in moderation, but you can feel good about their lower but healthier fat profile, lower sugar, and higher fiber content!

Peanut butter blossom on a heart shaped dish, with more cookies and kisses scattered around the table.

Ingredients

Here's what you'll need to make healthier peanut butter blossoms.

Ingredients for healthier peanut butter blossoms.
  • Whole wheat pastry flour
  • Baking soda
  • Salt
  • Maple syrup
  • Peanut butter
  • Grapeseed oil
  • Applesauce
  • Vanilla
  • Granulated sugar (for dusting, if desired)
  • Chocolate kisses

See recipe card for quantities.

Instructions

You make these healthy peanut butter blossoms almost like the regular version!

Wet cookie ingredients, in a bowl.
  1. Step 1: Mix together the peanut butter, maple syrup, grapeseed oil, applesauce, and vanilla.
Dry cookie ingredients, in a bowl.
  1. Step 2: Combine the flour, baking soda, and salt in another bowl.
Wet ingredients poured into the dry ingredients.
  1. Step 3: Add the wet ingredients to the dry ingredients.
Mixed cookie dough.
  1. Step 4: Mix until a dough forms.
Ball of cookie dough, rolled in granulated sugar.
  1. Step 5: Use a small cookie scoop to scoop out about 1 ½ tablespoon dough, and roll into a ball. Coat with granulated sugar, if desired.
Rolled cookie dough, on a baking sheet.
  1. Step 6: Repeat until all the dough is rolled. Place on lined cookie sheet, about 2 inched apart.
Baked cookies, on a tray, before adding chocolate kisses.
  1. Step 7: Bake for about 10 minutes.
Completed cookies, with kisses pushed into the hot cookies.
  1. Step 8: Gently push a chocolate kiss into the center of each cookie immediately after they come out of the oven. Cool completely.

Hint: the cookies will crack a bit, and that's fine. If you find them cracking too much, don't push the kiss in quite as far.

Substitutions

Here are a few substitutions you may wish to make!

  • Peanut butter - use almond butter if you like, or for a nut free version, try sunflower butter or soy butter
  • Oil - you can use any liquid oil you have
  • Maple syrup - try honey or agave nectar. You can use granulated sugar, but you may need to add some additional moisture, like more applesauce, a little milk, or just some water.
  • Chocolate kisses - make these vegan peanut butter blossoms by using a vegan chocolate candy instead of milk chocolate kisses
5 peanut butter cookies with chocolate kisses in them, on a serving plate.

Equipment

The only tool you might not already have for these cookies is a 1.5 tablespoon cookie scoop (affiliate link). If you don't want to purchase one, use a heaping tablespoon of dough for each cookie.

Otherwise, you'll need your more basic measuring cups and spoons, a liquid measuring cup, bowls and mixing spoons, and cookie sheets with either a silicone liner or parchment paper.

Storage

Cool completely and store in an airtight container at room temperature for up to 7 days.

Pro tip

Don't overbake these cookies! If you do, they will crack apart when you try to put the chocolate kiss on top. Bake only for the 10 minutes, and pull them out.

FAQ

Why are my peanut butter blossoms cracking apart?

This is probably happening either because they are overbaked, or because you are pushing the chocolate kiss in too far, or not gently enough. Either way, try pushing the kiss in gentler, and not as far. It also helps to cup your hand around the cookie as you press, to keep it together better.

Can I use gluten free flour for this recipe?

I have not tried this recipe with gluten free flour, but it should work fine. If you try it, let me know in the comments!

What kind of peanut butter should I use for these cookies?

I recommend using a natural peanut butter brand, with as few ingredients as possible. I know these are the ones you have to stir, and that's kind of a pain, but those are your heart healthiest options! Read more about choosing a heart healthy peanut butter here.

5 peanut butter cookies with chocolate kisses in them, on a serving plate.

Related

Looking for additional healthier cookie recipes? Try these:

  • Stack of 5 cookies, tied with a decorative string.
    Spiced Molasses Cookies
  • Small plate of peppermint hot cocoa bites.
    Peppermint Hot Cocoa Cookies (no-bake)
  • Dessert bars stacked on a plate.
    Peanut Butter and Jelly Dessert Bars
  • Homemade cherry truffles covered with shredded coconut, stacked on a small dish. Additional dishes with truffles covered with cocoa powder and ground almonds in the background, as well as 2 cups of coffee.
    Cherry Truffles

Pairing

These are my favorite dishes to serve with these whole wheat peanut butter cookies:

  • Tea in a heart shaped glass teacup.
    Rosemary Mint Tea
  • Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.
    Gingerbread Hot Cocoa
  • Healthy no added sugar Spiced Nuts
    Spiced Nuts Recipe (no sugar)
  • Overhead shot of a loaf of quick bread studded with candied oranges.
    Pecan Cranberry Bread
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5 peanut butter cookies with chocolate kisses in them, on a serving plate.

Healthier Peanut Butter Blossoms

Laura Yautz
Soft and chewy, peanut buttery, with a delightful chocolate kiss in the middle. All the things you love about peanut butter blossoms, done with whole grains, and less sugar!
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Prep Time 15 minutes mins
Cook Time 10 minutes mins
Total Time 25 minutes mins
Course Dessert, Food Gift
Cuisine American
Servings 24 cookies
Calories 125 kcal

Equipment

  • Measuring Cups and Spoons
  • 1.5 tablespoon Cookie Scoop
  • Large baking sheet
  • Parchment Paper

Ingredients
  

  • ½ cup Natural Peanut Butter
  • ⅓ cup 100% Pure Maple Syrup
  • ⅓ cup Unsweetened Applesauce
  • ¼ cup Grapeseed Oil
  • 1 teaspoon Vanilla Extract
  • 2 cups Whole Wheat Pastry Flour
  • ½ teaspoon Baking Soda
  • ¼ teaspoon Salt
  • ¼ cup Granulated Sugar for coating
  • 24 Milk Chocolate Kisses unwrapped

Instructions
 

  • Preheat oven to 350° F.
  • In a small bowl, mix the peanut butter, maple syrup, oil, applesauce, and vanilla until combined.
  • In another large bowl, combine the flour, baking soda, and salt.
  • Pour the wet mixture into the dry ingredients, and mix completely.
  • Scoop and roll the dough into balls, about 1 inch in diameter (1 - 1 ½ tablespoon each).
  • Roll the balls in granulated sugar to coat, if desired, and place on a lined baking sheet about 2 inches apart.
  • Bake for 10 minutes.
  • Gently press a chocolate kiss into the center of each cookie as soon as they come out of the oven.
  • Cool completely before storing in an airtight container.

Nutrition

Serving: 1cookieCalories: 125kcal (6%)Carbohydrates: 15g (5%)Protein: 3g (6%)Fat: 6g (9%)Saturated Fat: 1.5g (9%)Polyunsaturated Fat: 2.2gMonounsaturated Fat: 2gCholesterol: 1mgSodium: 45mg (2%)Potassium: 98.3mg (3%)Fiber: 1.6g (7%)Sugar: 5.6g (6%)Vitamin A: 9IUVitamin C: 0.03mgVitamin K: 0.3µgCalcium: 16.3mg (2%)Iron: 0.53mg (3%)Magnesium: 12.5mg (3%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Christmas cookies, healthy cookies
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean before beginning
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Peanut butter blossom on a heart shaped dish, with more cookies and kisses scattered around the table. Text overlay: Healthier peanut butter blossoms; low sugar, whole grain.

White Bean Veggie Chili

December 13, 2024 by Laura Yautz 2 Comments

Bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro.

White Bean Veggie Chili is a hearty, creamy, and mildly spicy chili, perfect for frigid winter days. We pack in two kinds of beans, along with parsnips, onions, and corn, to make our chili filling and satisfying. We use cashews to create a creamy white chili base without the usual high saturated fat cream and cheese.

This post may contain affiliate links. See our Disclaimer for more information

Bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro.

Can there ever be too many chili versions? I don't think so! This version is a riff on white chicken chili, but we make it a meatless white chili! We thicken it with creamy cashews to make it a cozy, heart healthy white chili to warm you up from the inside out!

White Bean Veggie Chili pairs well with a simple side salad, like this arugula salad, and easy drop biscuits. Also try our other chili recipes, like mushroom chili, or three bean chili.

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Heart Health Benefits of White Bean Veggie Chili

Chili is one of those foods that has a million versions, any of which can easily be incredibly healthy, or off the charts unhealthy. This version falls into the former category (of course!).

If you've been here long, you know I say all the time that beans are one of the heart healthiest foods out there, and very few people eat enough of them. This chili will help you get there. Beans are high in protein, fiber, potassium, magnesium, zinc, and iron, and are rich in antioxidants. Consuming beans may lower LDL cholesterol, and reduce the risk for metabolic syndrome, ischemic heart disease, and diabetes (1). The compounds in beans may also help lower blood pressure, improve immune function, and reduce overall inflammation (2, 3).

We use a homemade vegetable stock as our base, which has no added salt, and we choose no added salt versions of all our canned goods, when there's an option, so our white bean chili ends up being low sodium, too! Learn more about cooking low sodium.

We use onions, parsnips, and corn for our veggies. Parsnips are a good source of potassium and vitamin C, and onions and garlic add more vitamin C and anticancer sulfur compounds (4) - not to mention a ton of flavor! Corn may get a bad rap, but it's a great source of eye protective lutein and zeaxanthin (5).

We opted for a cashew cream instead of heavy cream or cheese to thicken the chili. This allowed us to add even more fiber, and keep the saturated fat to a minimum.

Bottom line: This meatless white bean chili boasts 67% of daily fiber recommendations, 42% of daily protein recommendations, 40% of iron recommendation, 39% daily recommendation of magnesium, and 31% daily recommendation of potassium!

Ingredients

We're using easy-to-find ingredients for our vegetarian white chili! Look for canned products with no added salt, or low sodium.

Ingredients for white bean chili.
  • Olive oil
  • Onion
  • Parsnips
  • Garlic
  • Cumin
  • Oregano
  • Cayenne powder
  • Vegetable stock
  • Great northern beans
  • Chickpeas
  • Mild green chilies
  • Frozen corn
  • Cashews
  • Lime juice (not pictured)

See recipe card for quantities.

Instructions

Follow these easy step by step instructions for delicious white bean veggie chili!

Bowl of cashews soaking in water.
  1. Step 1: Add water to the cashews, and set aside to soak.
Chopped onions and parsnips on a cutting board.
  1. Step 2: Chop the onions and parsnips.
Chopped vegetables sauteing in a pot.
  1. Step 3: Heat oil in a large pot or Dutch oven, and sauté the onions and parsnips for about 5 minutes.
Minced garlic added to the sauteed veggies.
  1. Step 4: Add the minced garlic, and cook another minute, until fragrant.
Spices sprinkled over sauteing veggies.
  1. Step 5: Add the spices, and combine.
Vegetable stock added to the sauteed vegetables.
  1. Step 6: Pour in the vegetable stock.
Beans and corn added to the pot.
  1. Step 7: Add the beans, chilies, and corn, and stir to combine. Bring to a boil, reduce heat to low, cover, and simmer for 20-30 minutes.
Cashews and water blended into a cream in a blender.
  1. Step 8: When chili is almost done, dump the cashews and soaking water into a blender, and blend on high until smooth.
Cashew cream poured into the chili.
  1. Step 9: Pour the cashew cream and lime juice into the chili.
Completed white bean chili recipe.
  1. Step 10: Stir to combine. Serve hot, garnished as desired.

Hint: raw, unsalted cashews are best to make the cashew cream. But if you can only find roasted and/or salted, that will work, too. You may want to soak them a little longer to soften them better.

Substitutions

Chili can be made to suit your tastes and what you have on hand! Here are some options for substitutions.

  • Parsnips - try turnips or potatoes. Non-white veggies work in a pinch too - carrots would be a great option.
  • Beans - truly, any beans you like will work here - navy beans, black eyed peas, black beans, kidney beans, etc.
  • Cashews - try almonds, walnuts, or make it nut free with sunflower seeds. You can also use coconut cream if desired, but this will add more saturated fat.

Equipment

To make this version of white bean chili, you will need some basic kitchen tools, like measuring cups and spoons, a cutting board and knife, and a large pot with a lid.

You will also need a good blender or food processor. A smaller one will work fine, with at least a 2 cup capacity. Something like this Ninja Personal Blender (affiliate link) would work great.

Storage

Leftovers should be cooled, and stored in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stove or in the microwave.

This chili can be frozen for 6-12 months. The liquid may separate some when thawed, but will still be safe to eat.

Pro tip

Chop your onions and parsnips to be no larger than the beans you're using. Having all the ingredients in similar sizes allows for a better distribution on your spoon!

FAQ

Which white beans are best for chili?

In this recipe, we're using great northern beans and chickpeas. You can also use cannellini beans or navy beans for white chili.

How can I make this nut free?

You can use sunflower seeds instead of cashews to make a cream. Alternatively, you can try using 1 cup of extra creamy oat milk or an unsweetened/unflavored soy creamer.

Related

Looking for other recipes like this? Try these:

  • Overhead image of Halloween pasta salad in a dish.
    Halloween Pasta Salad with Spooky Mushroom Skulls
  • Pumpkin steel cut oats risotto in a heart shaped bowl, garnished with fresh sage leaves and chopped parsley.
    Slow Cooker Pumpkin Risotto with Steel Cut Oats
  • Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon.
    Peach Tarragon Sorbet
  • Overhead shot of a whole pie, with fresh peaches beside it.
    Fresh Peach Pie {no added sugar}

Pairing

These are my favorite dishes to serve with white bean veggie chili:

  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Large stone mortar and pestle filled with guacamole.
    Low Sodium Guacamole
  • Whole wheat drop biscuits on a serving tray.
    Whole Wheat Drop Biscuits
  • Glasses of agua fresca, with strawberries, watermelon slices, limes and mint scattered around. Carafe of beverage in background.
    Strawberry Watermelon Agua Fresca
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Overhead image of a bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro.

White Bean Veggie Chili

Laura Yautz
A hearty, creamy, and mildly spicy chili, perfect for frigid winter days. We pack in two kinds of beans, along with parsnips, onions, and corn, to make our chili filling and satisfying.
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Lunch, Main Course, Soup
Cuisine American, Mexican-inspired
Servings 6
Calories 435 kcal

Equipment

  • Large cutting board
  • Chef knife
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • High speed blender
  • Large pot or Dutch Oven

Ingredients
  

  • ¾ cup Raw Cashews
  • ¾ cup Water
  • 1 tablespoon Olive Oil
  • 1 Onion chopped
  • 2 medium Parsnips peeled and chopped
  • 4 cloves Garlic minced
  • 2 teaspoon Cumin
  • 1 teaspoon Oregano
  • ¼ teaspoon Cayenne Powder optional
  • 4 cups Homemade Vegetable Stock or low sodium vegetable broth
  • 2 cans No Added Salt Great Northern Beans or Cannellini Beans rinsed and drained
  • 2 cans No Added Salt Chickpeas drained and rinsed
  • 1 ½ cup Frozen White Corn
  • 7 oz can Mild Green Chilies
  • 1 tablespoon Lime Juice
  • Fresh cilantro, avocado slices, and lime slices for garnish, as desired

Instructions
 

  • Combine the cashews and water, and set aside.
  • Heat oil in a pot over medium heat, and add the chopped onion and parsnips.
  • Saute until the onions are translucent and starting to brown, about 5 minutes.
  • Add the garlic, and saute for a minute, until fragrant.
  • Add the cumin, oregano, and cayenne (if using), stir, and cook for one minute more.
  • Pour in the vegetable stock and stir.
  • Add the beans, corn, and green chilies. Stir.
  • Bring to a boil, reduce heat to low, cover and simmer for 20-30 minutes.
  • Meanwhile, dump the cashews and soaking water into a blender, and blend on high until smooth.
  • After 20-30 minutes, remove the chili from the heat, and stir in the cashew cream and the lime juice.
  • Taste and adjust seasonings if needed.
  • Serve hot, garnished as desired.

Nutrition

Serving: 1.5cupsCalories: 435kcal (22%)Carbohydrates: 68g (23%)Protein: 21g (42%)Fat: 11g (17%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 201mg (9%)Potassium: 1071mg (31%)Fiber: 16g (67%)Sugar: 9g (10%)Vitamin A: 4IUVitamin C: 9.5mg (12%)Vitamin K: 21µg (20%)Calcium: 151mg (15%)Iron: 7.3mg (41%)Magnesium: 155mg (39%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword vegan chili, white chili
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean before beginning
  • Cook to a minimum temperature of 165 °F (74 °C)
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove
  • Always open the lid of cooking pots away from your face to avoid scalding burns

See more guidelines at USDA.gov.

Bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro. Text overlay: Vegetarian White Bean Chili with parsnips.

Slow Cooker Red Cabbage (German Style)

October 15, 2024 by Laura Yautz Leave a Comment

Overhead image of a bowl of cooked red cabbage.

This Slow Cooker Red Cabbage recipe is a hands-off approach to more traditional German red cabbage recipes. A little tangy, and little sweet, with delicious warming spices, it's the perfect side dish to cozy up to your winter pot roast, traditional sauerbraten, or your favorite meatless options, like roasted tempeh!

This post may contain affiliate links. See our Disclaimer for more information

Bowl of cooked red cabbage with wooden spoons in the bowl.

German red cabbage, also known as rotkohl or blaukraut depending on region, is traditionally made by slowly braising or sautéing the cabbage, apples, and onions in butter, sugar, vinegar, and spices for upwards of an hour. The result is a tender, sweet and tangy, gorgeously colored, cozy cabbage dish for fall and winter entrees.

We use a slow cooker to achieve similar results, without the butter, and without spending an hour standing at the stove! We also cut the amount of sugar, and use just a touch of pure maple syrup combined with apple cider to help sweeten the dish.

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Heart Health Benefits of Slow Cooker Red Cabbage

Cabbage is widely known for its anticancer properties. It's a feature of all members of the cruciferous vegetable family, like broccoli, cauliflower, kale, and Brussels sprouts.

And the same phytochemical responsible for that anticancer effect, sulforaphane, is an overall potent antioxidant. That means its effects aren't limited to preventing cancer, and work to decrease the risk for other chronic conditions, too, like heart disease (1)!

Moreover, there is strong evidence sulforaphane may be able to reduce the incidence of cardiomyopathy secondary to type 2 diabetes (2).

Red cabbage contains some additional antioxidants, in the form of anthocyanins - just like blueberries, grapes, and other red to purple fruits and vegetables. A higher anthocyanin intake is associated with a 32% lower risk of myocardial infarction (3), and an 8-10% lower hypertension risk (4, 5).

Cabbage is high in vitamin C, another antioxidant, plus vitamin K, important for blood clotting, rounding out its heart healthy profile.

This German red cabbage recipe is a little healthier than traditional because we cut the butter and reduced the added sugar content. Perfect for long winter nights of heart healthy noshing!

Ingredients

This recipe has some very familiar ingredients, many of which you probably already have. We use a mix of traditional German red cabbage ingredients and slightly untraditional to achieve a healthier version of this yummy dish.

Ingredients for slow cooker red cabbage.
  • Red cabbage
  • Apples
  • Red onion
  • Apple cider
  • Apple cider vinegar
  • 100% pure maple syrup
  • Ground cloves
  • Ground pepper
  • Bay leaf

See recipe card for quantities.

Instructions

You will love how easy this slow cooker red cabbage is to make! Check out the pictures below for a quick tutorial.

Cabbage being shredded on a mandolin slicer.
  1. Step 1: Shred the cabbage using a mandolin, or a large knife and cutting board. Chop the apples and slice the onion.
Raw ingredients in the slow cooker crock, before mixing.
  1. Step 2: Add all the ingredients to a large slow cooker crock.
All the ingredients mixed together in the slow cooker crock.
  1. Step 3: Mix all the ingredients well, and put a lid on the slow cooker.
Cooked red cabbage in a slow cooker.
  1. Step 4: Cook on low for at least 5-6 hours.

Hint: a mandolin slicer or shredder is the best way to shred the cabbage. I like to use this all-in-one slicers/chopper (affiliate link) for this. It makes quick work of cabbage and so many other veggies, too!

Substitutions

Here are a few good substitutions for slow cooker German red cabbage:

  • Maple syrup - use honey, brown sugar, or any other sweetener you like
  • Vinegar - any vinegar is fine; red wine vinegar is traditional
  • Apple cider - apple juice can be used here, as well as white grape juice, vegetable stock, or plain water in a pinch

Variations

Slow cooked red cabbage is naturally gluten free, dairy free, and vegan. Here are some variations you may like to try:

  • Stove top - make healthy German red cabbage on the stove by adding all ingredients to a large pot and cooking over medium-low heat, stirring often, for about 45-60 minutes, until the cabbage is as soft as you like it (add water a little at a time to prevent scorching on the bottom)
  • Extra spices - add extra cloves, and/or a sprinkle of cinnamon, star anise, cardamom, or nutmeg to your liking
  • Green cabbage - you can use green cabbage instead of red cabbage if you can't find red

You might also like to try this smoky Southern Style Cabbage version!

Equipment

You will need a slow cooker, of course, for this version of German red cabbage. And a mandolin is very useful. (affiliate links)

You'll also need more general kitchen tools, like a cutting board and knife, measuring cups and spoons, stirring spoons, and maybe some tongs, which seem to work better for stirring the raw ingredients together.

Storage

Store this recipe in the refrigerate in a covered container for up to 5 days.

Slow cooker red cabbage can be frozen for up to 6 months.

Pro tip

Some people like their cabbage on the crunchier side, and some like it completely softened. At 5 hours of cook time, the cabbage is crunchier. For softer cabbage, cook for 6 hours or even more, to your liking.

Bowl of slow cooked German red cabbage.

FAQ

Can I halve this recipe?

Yes! This recipe is easily cut in half. Leftovers also freeze well, which makes for quick and easy weeknight side dishes!

Can I just omit the maple syrup?

Yes, if you don't want any added sugars at all, you can leave the maple syrup out. Your finished dish will be a little tangier though.

Related

Looking for more cabbage recipes? Try these:

  • Sautéed cabbage on a plate.
    Heart Healthy Southern-Style Cabbage
  • Wooden bowl with red cabbage coleslaw in it.
    Red Cabbage Vinegar Slaw
  • Pot of vegetable stew with soda bread dumplings.
    Vegetable Stew with Irish Soda Bread Dumplings
  • Bowl of Thai salad with tofu.
    Thai Salad with Peanut Dressing

Pairing

These are my favorite dishes to serve with Slow Cooker Red Cabbage:

  • Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.
    Sautéed Tempeh with Caramelized Onions and Grapes
  • A pan of 6 baked stuffed bell peppers.
    Lentil Stuffed Peppers
  • Oval plate with glazed carrots on it, garnished with pepitas.
    Roasted Maple Curry Carrots
  • Overhead picture of smashed potatoes on a baking sheet.
    Garlic Miso Smashed Potatoes
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Overhead image of a bowl of cooked red cabbage.

Slow Cooker Red Cabbage (German Style)

Laura Yautz
This is a hands-off approach to more traditional German red cabbage recipes. A little tangy, and little sweet, with delicious warming spices, it's the perfect side dish to cozy up to your winter pot roast, traditional sauerbraten, or your favorite meatless options, like roasted tempeh!
No ratings yet
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Prep Time 10 minutes mins
Cook Time 5 hours hrs
Total Time 5 hours hrs 10 minutes mins
Course Side Dish, vegetable
Cuisine German
Servings 8
Calories 80 kcal

Equipment

  • Mandolin slicer
  • Large cutting board
  • Chef knife
  • Slow Cooker

Ingredients
  

  • 2 lbs Red Cabbage shredded thinly
  • 1 medium Red Onion thinly sliced
  • 2 medium Apples firm and crisp, chopped or sliced
  • ¼ cup Apple Cider
  • 3 tablespoon Apple Cider Vinegar
  • 2 tablespoon 100% Pure Maple Syrup
  • 1 Bay Leaf
  • ¼-½ teaspoon Ground Cloves optional
  • ¼ teaspoon Ground Pepper

Instructions
 

  • Add all ingredients to your slow cooker, and mix well.
  • Put the lid on, and cook on low for 5-6 hours without lifting the lid.
  • Stir, and cook for additional time to reach the doneness level you prefer.
  • Taste and adjust seasonings, vinegar, or maple syrup to your liking.
  • Remove the bay leaf.
  • Serve hot.

Nutrition

Serving: 1cupCalories: 80kcal (4%)Carbohydrates: 20g (7%)Protein: 2g (4%)Fat: 0.3gPolyunsaturated Fat: 0.1gSodium: 30mg (1%)Potassium: 348mg (10%)Fiber: 3.5g (15%)Sugar: 13.4g (15%)Vitamin A: 76IU (2%)Vitamin C: 63mg (76%)Vitamin K: 41µg (39%)Calcium: 59mg (6%)Iron: 1mg (6%)Magnesium: 21mg (5%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy German red cabbage
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean
  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food that previously touched raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Always open the lid of cooking pots (including slow cookers!) away from your face to avoid scalding burns

See more guidelines at USDA.gov.

Bowl of cooked red cabbage with wooden spoons in the bowl. Text overlay: German Style Red Cabbage in the slow cooker.

Halloween Pasta Salad with Spooky Mushroom Skulls

October 9, 2024 by Laura Yautz Leave a Comment

Overhead image of Halloween pasta salad in a dish.

This fun Halloween Pasta Salad is going to be a hit at your party! And the spooky mushroom skulls make it over-the-top festive. Combining foods that are Halloween colors naturally means lots of seasonal produce, fun and spooky pasta, and delicious fall flavors.

This post may contain affiliate links. See our Disclaimer for more information

Dish of pasta salad.

How fun is this? We're using black squid ink pasta for this dish, and mixing in some orange bell peppers and carrots, purple cabbage, and green edamame for all the colors of the holiday, tossed with an easy fall flavored dressing. The photos below show to how to easily carve the spooky skulls from a mushroom, so your dish is sure to impress!

You might also like to bring Healthy Chex Mix, Brownie Batter Dip, or Salt and Vinegar Zucchini Chips! So many great party options.

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Heart Health Benefits of Halloween Pasta Salad

Pasta salad is not generally a very healthy dish. Yes, it has a few veggies in it, but that's often where it stops. Refined pasta, tons of cheese and preserved meats, and high sodium seasonings and dressings make for a delicious, but not-so-heart-healthy side dish.

We make some changes to traditional pasta salads and use some fun additions. The first thing we did was up the veggie count! Using a variety of colorful vegetables helps increase the antioxidant content, as well as improving fiber, vitamin, and mineral amounts.

Carrots and orange peppers are good sources of vitamin A, and the peppers also pack a vitamin C punch - important as we head into cold and flu season!

Cabbage is widely known for its anticancer properties. And the same phytochemical responsible for that anticancer effect, sulforaphane, is an overall potent antioxidant. Red cabbage contains more antioxidants than green, in the form of anthocyanins - just like blueberries, grapes, and other red to purple fruits and vegetables. A higher anthocyanin intake is associated with a lower risk of myocardial infarction (1), and an 8-10% lower hypertension risk (2, 3).

The high fiber, low fat quality of mushrooms make them great at fighting high cholesterol (4). They also boast antimicrobial, anticancer, liver protective, and immune boosting benefits.

The edamame adds a lovely green color and protein to the dish. Soy foods, like edamame, have many heart health benefits, including lowering LDL cholesterol, lowering triglycerides, raising HDL cholesterol, and modestly lowering blood pressure (5, 6, 7, 8, 9).

For the pasta, we chose a black squid ink pasta. This is not a whole grain product, so it is lower fiber. Squid ink may have antioxidant and anticancer properties, and while you're unlikely to be consuming enough of it to matter much in pasta, it is a nice complement to the high antioxidant content of the veggies!

Bottom line

Overall, this Halloween pasta salad is high in antioxidants, vitamin C, and monounsaturated fats. It's also a good source of fiber, protein, vitamin K, and iron. It's low sodium, low in saturated fat, and naturally cholesterol free as well. A great way to celebrate spooky season without scary ingredients!

Ingredients

For this healthy Halloween pasta salad, we made sure to choose ingredients based on their natural color and their healthfulness, since we wanted our finished dish to be both festive and healthy. Here's what you'll need:

Ingredients for Halloween pasta salad
  • Squid ink pasta (or black bean pasta)
  • Orange bell pepper
  • Carrots
  • Purple cabbage
  • Edamame
  • Mushrooms
  • Olive oil
  • Apple cider vinegar
  • 100% Pure maple syrup
  • Dried thyme
  • Salt (optional - not pictured)

See recipe card for quantities.

Instructions

Other than carving skulls into the mushrooms, this is a straight forward pasta salad recipe. See the step by step pictures below for the entire process, including making the skulls!

Squid ink pasta being poured into a boiling pot of water.
  1. Step 1: Boil a large pot of water, and cook the pasta according to the package instructions.
Finely shredded purple cabbage.
  1. Step 2: Meanwhile, shred the cabbage finely.
Chopped orange bell peppers.
  1. Step 3: Dice or small-chop the bell pepper, and slice the carrots.
Squid ink pasta in a strainer, with cool running water.
  1. Step 4: Drain the pasta, and rinse under cold running water until the pasta is no longer hot. Pour it in a large mixing bowl, and add the peppers, carrots, cabbage, and edamame to the bowl.
Pasta salad dressing ingredients whisked.
  1. Step 5: Whisk all the ingredients for the dressing together.
Dressing being poured into pasta and vegetables.
  1. Step 6: Pour the dressing into the mixing bowl.
Pasta salad ingredients tossed together.
  1. Step 7: Toss to mix. Transfer to a large container with a lid and refrigerate.
Mushroom cut in half on a cutting board.
  1. Step 8: Make the mushroom skulls by cutting the mushroom in half first.
A plastic straw used to cut eye holes in the mushroom cap.
  1. Step 9: Use a straw to poke two eye sockets in the mushroom cap, being careful not to split the cap.
A knife being used to cut nose slits in the mushroom cap.
  1. Step 10: Use a paring knife to slice two small slits at the bottom of the mushroom cap for a nose.
A fork used to carve teeth lines in the mushroom stem.
  1. Step 11: Finally, press a fork gently into the stem, and pull it down vertically a few times to create the teeth.
Mushroom halves carved into skulls on a cutting board.
  1. Step 12: Repeat with the rest of the mushrooms.
Carved mushroom skulls in a pan sauteing with oil.
  1. Step 13: Heat some oil in a large skillet over medium-high, and add the mushroom skulls.
Sauteed mushroom skulls.
  1. Step 14: Sauté the mushroom skulls, stirring frequently and very gently until the mushrooms are done to your liking. For me, it is about 10 minutes. Cool the mushrooms completely before placing on the top of the pasta salad.

Hint: You may need to trim the bottom of the mushroom stems to create a straight bottom to your skulls.

Substitutions

Pasta salad can be so versatile, and lends itself well to substitutions. Try some of these:

  • Edamame - try another green vegetable, like small chopped broccoli, green peppers, or celery
  • Carrots or peppers - use roasted sweet potatoes or butternut squash, or try chopped tomatoes
  • Cabbage - green cabbage can be used, or purple carrots or purple sweet potatoes if you can find them
  • Pasta - use black bean pasta to maintain the color. Otherwise, any other pasta can also be used, including gluten free pasta

Equipment

You'll need a few unexpected things for this spooky pasta salad, but that's for the mushroom skulls. Nothing unusual otherwise! A large pot with a lid, strainer, cutting board and knife, spoon, and large mixing bowl will do, along with the typical measuring cups and spoons. A mandolin will make quick work of that cabbage, but if you're good with a knife, you can cut it that way.

To make the skulls you'll want a small paring knife, a drinking straw, a fork, and a wooden skewer. The skewer is to push the mushroom pieces out of the straw!

Storage

Store the Halloween pasta salad in the refrigerator for up to 5 days. Do not freeze.

Pro tip

It makes for the best presentation if you place the mushroom skulls on top of the pasta salad after mixing the dressing in, and before serving.

Close up of Halloween pasta salad with mushroom skulls.

FAQ

Do I have to sauté the mushrooms?

No. You can use them raw if you prefer, but they will be a little more fragile.

What does squid ink pasta taste like?

Pasta with squid ink tastes very similar to regular pasta, with with a slightly briny flavor that reminds you of the sea. That's why it is often paired with seafood!

Are squid ink noodles healthy?

Squid ink may have antioxidant and anticancer properties, however you're unlikely to be consuming enough of it to matter much in pasta. On the other hand, squid ink pasta is rarely whole grain, so you should eat it less frequently than other, whole, grains.

Where can I buy squid ink pasta?

I have seen squid ink pasta at Whole Foods, and seasonally at Trader Joe's. You may find it at other stores too, alongside the other pasta. If you're not near a Whole Foods store, you might do better to buy squid ink pasta on Amazon (affiliate link).

Related

Looking for other recipes like this? Try these:

  • Square image of a stuffed mushroom
    Spinach and Feta Stuffed Mushrooms (Gluten Free)
  • Strawberry being dipped into a bowl of brownie batter dip.
    Brownie Batter Dip
  • Hand reaching into a bowl of Chex mix.
    Healthy Chex Mix
  • Square image of 3 stacks of zucchini chips, with salt crystals falling all around.
    Salt and Vinegar Zucchini Chips

More cabbage!

What do you do with the rest of that head of cabbage? Here are some ideas:

  • Overhead image of a bowl of cooked red cabbage.
    Slow Cooker Red Cabbage (German Style)
  • Wooden bowl with red cabbage coleslaw in it.
    Red Cabbage Vinegar Slaw
  • Salad with rainbow colored vegetables, and dressing being poured on.
    Rainbow Salad with Blueberry Vinaigrette
  • Sautéed cabbage on a plate.
    Heart Healthy Southern-Style Cabbage
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Overhead image of Halloween pasta salad in a dish.

Halloween Pasta Salad with Spooky Mushroom Skulls

Laura Yautz
This fun Halloween Pasta Salad is going to be a hit at your party! And the spooky mushroom skulls make it over-the-top festive. Combining foods that are Halloween colors naturally means lots of seasonal produce, fun and spooky pasta, and delicious fall flavors.
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Prep Time 30 minutes mins
Cook Time 20 minutes mins
Total Time 50 minutes mins
Course Holiday, Side Dish
Cuisine American
Servings 12
Calories 280 kcal

Equipment

  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Large cutting board
  • Chef knife
  • Vegetable Peeler
  • Paring knife
  • Mandolin slicer
  • Large Mesh Strainer
  • Large Pot with lid

Ingredients
  

  • 16 oz Black Squid Ink Pasta or Black Bean Pasta
  • 2 cups Finely Shredded Purple Cabbage
  • 1 large Orange Bell Pepper chopped
  • 2 large Carrots peeled and sliced
  • 2 cups Edamame thawed if frozen
  • 10 oz White Button Mushrooms
  • 1 tablespoon Olive Oil
  • Pinch Salt

Dressing

  • ½ cup Olive Oil
  • ¼ cup Apple Cider Vinegar
  • 3 tablespoon Water
  • 2 tablespoon 100% Pure Maple Syrup
  • 1 tablespoon Dried Thyme
  • optional ½ teaspoon Salt

Instructions
 

  • Bring a large pot of water to a boil, add pasta and cook according to package directions.
  • Meanwhile, finely shred the cabbage, chop the pepper, and peel and slice the carrots.
  • When the pasta is cooked, drain it, and run the pasta under cold water until it is no longer hot.
  • Transfer the pasta to a large mixing bowl, and add the cabbage, peppers, carrots, and edamame.
  • Whisk together ½ cup olive oil, the vinegar, 3 tablespoons water, maple syrup, thyme, and optional salt, and pour into the pasta bowl.
  • Toss to mix well. Cover and refrigerate.

Make the mushroom skulls (see photo tutorial above if needed)

  • Make the mushroom skulls by cutting each mushroom in half.
  • Slice off the bottom of the stems if needed, to create a straight bottom.
  • Use a straw to cut 2 eye socket holes in the cap of each mushroom, being careful not to split the mushroom cap.
  • Now use a paring knife to slice 2 small slits in the bottom of the cap, between the eye sockets, to create nostril holes.
  • Finally, using a fork, create teeth by gently pulling the tines of the fork down the entire length of the stem a few times.
  • Now heat 1 tablespoon oil in a large skillet over medium-high heat, and add the mushroom skulls.
  • Saute, stirring frequently and gently, until desired doneness is reached (about 10 minutes for me).
  • Remove the mushrooms from the skillet and cool completely, before placing them on the top of the pasta salad.

Notes

Note: You can make this lower calorie and lower fat by using ¼ cup olive oil + ¼ water in the dressing, instead of the ½ cup olive oil. Doing this will result in the calorie count being about 240 per serving, and the total fat being 6.5 grams per serving.

Nutrition

Serving: 1cupCalories: 280kcal (14%)Carbohydrates: 37g (12%)Protein: 9g (18%)Fat: 11g (17%)Saturated Fat: 1.4g (9%)Polyunsaturated Fat: 1.5gMonounsaturated Fat: 7gSodium: 115mg (5%)Potassium: 334mg (10%)Fiber: 3.8g (16%)Sugar: 6.1g (7%)Vitamin A: 376IU (8%)Vitamin C: 37.4mg (45%)Vitamin K: 18µg (17%)Calcium: 41mg (4%)Iron: 2.09mg (12%)Magnesium: 0.48mg

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy halloween pasta salad
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Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Thoroughly wash all produce before cutting and using in this recipe
  • Use cutting boards and knives that are thoroughly washed and sanitized, especially if they have been used for raw meat before
  • Keep this Halloween pasta salad cold at all times, and discard if out of refrigeration longer than 2 hours (or 1 hour in hot weather)

See more guidelines at USDA.gov.

Overhead image of pasta salad in a dish. Text overlay: Halloween Pasta Salad with spooky mushroom skulls.

Slow Cooker Pumpkin Risotto with Steel Cut Oats

September 13, 2024 by Laura Yautz Leave a Comment

Pumpkin steel cut oats risotto in a heart shaped bowl, garnished with fresh sage leaves and chopped parsley.

Mix up your meal plan this week with this ultra cozy, perfect for busy days Slow Cooker Pumpkin Risotto, made with steel cut oats! We use common, easy-to-find, pantry staples, to create this unique take on a French classic. Steel cut oats release starches as they cook, just like arborio rice, but with all the whole grain, cholesterol lowering benefits of oats!

This post may contain affiliate links. See our Disclaimer for more information

Pumpkin steel cut oats risotto in a heart shaped bowl, garnished with fresh sage leaves and chopped parsley.

If you haven't yet tried savory oats, now is your time! Steel cut oats are chewy, and retain some of their texture, while still releasing a good amount of starch while they cook. This allows us to use them to create a creamy risotto-like dish with them, in the Crock Pot, so we can focus on other things.

Slow Cooker Pumpkin Risotto will go well with Sauteed Tempeh, baked chicken or a meaty white fish (like swordfish).

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Heart Health Benefits of Steel Cut Oats Risotto with Pumpkin

Let's start with oats, shall we? Oats are an important source of complex carbohydrates, soluble fiber, protein, phenolic compounds, and vitamins and minerals. One aspect in particular - the beta glucan content - has received the most attention.

Beta glucan is considered to be the main component giving oats their health properties. Beta glucan have been shown to be able to both lower cholesterol (1) and improve blood sugar control (2). And the type of oat doesn't matter! They all have the same heart health benefits! The difference between them is simply how much they are cooked before getting to you (with the exception of steel cut - which aren't rolled).

Pumpkin is low in calories and high in fiber, making it great for heart health. Notably, pumpkin is a great source of vitamin A. Just one cup will provide 250% of your daily value! It's also a good source of potassium and vitamin C.

Bottom line: These simple but powerful ingredients, along with our other ingredients, ensure this crock pot risotto recipe is lower in calories, fat, and sodium, and higher in fiber - specifically richer in beta glucan - than more traditional risottos. Plus, it's high in vitamin A, and a good source of vitamin K, magnesium, and iron. Not mention the myriad antioxidants provided by, well, almost all the ingredients!

Ingredients

This pumpkin steel cut oats risotto uses some basic ingredients, all with relatively long shelf lives, so you probably already have most of these!

Ingredients for slow cooker pumpkin risotto.
  • Vegetable stock
  • Pumpkin puree
  • Steel cut oats
  • Onion
  • Garlic
  • White miso paste
  • Olive oil
  • White wine vinegar
  • Thyme
  • Sage
  • Nutmeg

See recipe card for quantities.

Instructions

Of course we're taking full benefit of the dump-and-go ability of our slow cooker! We just need to do a little chopping first. Check out these step-by-step pictures!

Diced onion on a cutting board.
  1. Step 1: Dice the onion.
Minced garlic on a cutting board.
  1. Step 2: Mince the garlic
Vegetable stock and miso paste in a slow cooker.
  1. Step 3: Pour the vegetable stock into the slow cooker, and add the miso paste.
Slow cooker crock with vegetable stock and miso paste whisked together.
  1. Step 4: Whisk the miso paste until it is fully dissolved.
All risotto ingredients, except oats, combined in a slow cooker crock.
  1. Step 5: Add the pumpkin puree, diced onion, minced garlic, oil, vinegar, and herbs and spices, and stir to combine.
Steel cut oats being poured into the rest of the risotto ingredients.
  1. Step 6: Now add the steel cut oats.
All risotto ingredients mixed together in a slow cooker crock.
  1. Step 7: Combine all the ingredients well. Cover, and cook on low for 4 hours, without opening the lid.
Finished risotto dish in a slow cooker crock.
  1. Step 8: Remove the lid and stir. Serve immediately, garnished with fresh sage leaves, and/or a sprinkle of parmesan cheese, as desired.

Hint: To dice means to cut the food into pieces about ¼ inch small. To mince means to cut the food into very tiny bits.

Substitutions

Missing something? Try one of these substitutions!

  • Pumpkin - use 1.5 cups of any winter squash puree, like butternut, acorn, or honeynut. Even sweet potato would work.
  • Steel cut oats - use 1 ¼ cup of the more traditional arborio rice, or brown rice for a whole grain option (note: brown rice will not create quite the same thick, starchy sauce as arborio rice)
  • Miso paste - add ¼ - ⅓ cup shredded parmesan cheese instead
Overhead image of 2 heart shaped bowls of risotto, garnished with fresh sage leaves and chopped parsley.

Variations

This pumpkin risotto recipe is already low sodium, high fiber, and vegan as written, plus an excellent source of vitamin A and heart healthy, monounsaturated fats, so it will work for the majority of your guests! But you may want to consider these variations for some guests:

  • Low fat - simply omit the olive oil, or use only half to lower the fat content
  • Soy free - use ¼ to ⅓ cup shredded parmesan cheese, either regular or a vegan version depending on your needs, instead of the miso paste

Equipment

You'll need a slow cooker with about a 6 quart capacity (affiliate link) or more for this recipe.

Otherwise, you'll need more basic tools, like a cutting board, knife, and measuring cups and spoons. I love when we don't have tons of dishes to do after making a meal!

Storage

Cool leftovers and store in a container with a lid in the refrigerator for up to 5 days. The oats will continue to absorb liquid as they sit, so you may want to add a splash more vegetable stock when you reheat it. This is really best eaten right after making it, though.

This recipe can be frozen for up to 3 months, but the texture will be affected. It is safe, however, if you absolutely need to.

Pro tip

Don't cook this for much longer than the recommended 4 hours. The oats will start to break down, and the liquid may dry up.

If your slow cooker is programmable, you can also cook this for 2 hours on low, and then switch to warm for 4-6 hours. The 4-6 hours of warm time isn't optional.

FAQ

Can I use Old Fashioned oats for slow cooker pumpkin risotto?

No. Steel cut oats are the only type of oat you can use for this risotto because it won't break down like other types of oats.

Can I use butternut squash instead of pumpkin?

Absolutely! Any winter squash puree will do great in this recipe!

How do I make pumpkin puree from a whole pumpkin?

It takes some time, but it's easy! Follow my step-by-step instructions for how to make pumpkin puree.

Pumpkin steel cut oats risotto in a heart shaped bowl, with a spoonful being held up.

Related

Looking for more whole grain recipes? Try these:

  • Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.
    Healthy Strawberry Sauce {no added sugar}
  • Jar of avocado salad dressing, with avocado, limes, and parsley in the background.
    Avocado Lime Ranch Dressing
  • Overhead image of baked oatmeal, still in the baking pan.
    Pecan Pie Baked Oatmeal (sweetened with dates)
  • Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices.
    White Bean Quesadillas with Caramelized Onions, Kale, and Butternut Squash

Pairing

These are my favorite dishes to serve with slow cooker pumpkin risotto with steel cut oats:

  • Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.
    Sautéed Tempeh with Caramelized Onions and Grapes
  • Roasted, halved parsnips, on a platter, with pesto sauce smeared under them.
    Easy Roasted Parsnips with Arugula Pistachio Pesto
  • Large serving dish with kale and cauliflower on it, with serving utensils.
    Cauliflower Kale Salad with Apricots & Toasted Hazelnuts
  • Baked apples on a plate.
    Instant Pot Baked Apples with Cinnamon and Raisins
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Pumpkin steel cut oats risotto in a heart shaped bowl, garnished with fresh sage leaves and chopped parsley.

Slow Cooker Pumpkin Risotto with Steel Cut Oats

Laura Yautz
Ultra cozy Slow Cooker Pumpkin Risotto, made with steel cut oats! Use easy-to-find staples to create this unique take on a French classic.
No ratings yet
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Prep Time 10 minutes mins
Cook Time 4 hours hrs
Total Time 4 hours hrs 10 minutes mins
Course Side Dish
Cuisine American, French
Servings 6
Calories 176 kcal

Equipment

  • Slow Cooker
  • Liquid Measuring Cup
  • Measuring Cups and Spoons
  • Large cutting board
  • Chef knife

Ingredients
  

  • 3 ½ cups Vegetable Stock (or low sodium vegetable stock)
  • 1-2 tablespoon White Miso Paste
  • 1 can Pumpkin Puree
  • 1 small Onion diced
  • 3-4 cloves Garlic minced
  • 2 tablespoon Olive Oil
  • 1 tablespoon White Wine Vinegar
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Dried Sage
  • ¼ teaspoon Nutmeg
  • 1 cup Steel Cut Oats

Instructions
 

  • Add the vegetable stock and miso paste to the slow cooker crock, and whisk to combine.
  • Add the pumpkin, onion, garlic, vinegar, oil, and spices, and stir or whisk to combine.
  • Stir in the oats.
  • Set the slow cooker to low, put the lid on, and cook for 4 hours.
  • Serve immediately for best texture. Sprinkle with a little parmesan cheese, if desired.

Nutrition

Serving: 1cupCalories: 176kcal (9%)Carbohydrates: 25g (8%)Protein: 4.5g (9%)Fat: 6.7g (10%)Saturated Fat: 1.1g (7%)Polyunsaturated Fat: 1.2gMonounsaturated Fat: 3.9gSodium: 117mg (5%)Potassium: 292mg (8%)Fiber: 4.6g (19%)Sugar: 3.5g (4%)Vitamin A: 1582IU (32%)Vitamin C: 2.6mg (3%)Vitamin K: 17.2µg (16%)Calcium: 34.5mg (3%)Iron: 2mg (11%)Magnesium: 54.2mg (14%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy risotto, savory oats
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean
  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Always open the lid of cooking pots away from your face to avoid scalding burns

See more guidelines at USDA.gov.

Risotto in a heart shaped bowl, garnished with fresh sage leaves and chopped parsley. Text overlay: Slow Cooker Pumpkin Risotto, made with steel cut oats.

Peach Tarragon Sorbet

August 27, 2024 by Laura Yautz Leave a Comment

Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon.

Don't let the best of summer produce pass you by without making this light and refreshing homemade Peach Sorbet, accented with notes of licoricey and citrusy tarragon! We go low on sugar, too, so those perfectly ripe peaches can shine their brightest.

This post may contain affiliate links. See our Disclaimer for more information

Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon.

Sorbet is a delicious frozen treat that is usually made by blending fruit with a liquid and sugar. Clearly, this one is MADE for summer! But you can use frozen peaches in the middle of winter when you need a little summer pick-me-up, too!

If you're looking for more peachy perfect recipes, try our Fresh Peach Pie, or Ginger Grilled Peaches on Waffles. If you have white peaches, consider this Red, White, and Blue Fruit Salad for them!

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Heart Health Benefits of Peach Sorbet

Your heart is going to love this healthy sorbet.

A popular brand of sorbet features 200 calories and 40 grams of added sugars per ⅔ cup serving. That might be better - at least calorie-wise - compared to regular ice cream, but that's still over the American Heart Association's recommended limit of added sugar FOR THE DAY, for both men and women (1). In just this one dessert!

Truly, other than the added sugar, sorbet isn't an overly unhealthy dessert, since fruit is the main ingredient. But we think fresh, in-season produce is usually sweet enough, anyway! We do add a little honey (optionally) to this recipe to offset the natural tartness of the fresh peaches. It adds just 5.5 grams of added sugar per serving to this low sugar sorbet recipe, if you choose to use it.

Besides being low in sugar, our homemade sorbet is very low in calories - just 88 per ¾ cup! It's also a good source of vitamin C. A perfect substitute for high calorie, high sugar commercial sorbet varieties!

Ingredients

These simple ingredients are all you'll need for this easy peach sorbet.

Ingredients for peach sorbet with tarragon.
  • Fresh peaches
  • Water or 100% orange juice
  • Lemon juice
  • Honey (optional)
  • Fresh tarragon
  • Grapeseed oil

See recipe card for quantities.

Instructions

While this recipe seems to take a long time, it's mainly because of the freezing time. It's really very simple to make.

Liquid ingredients and fresh tarragon sprigs in a saucepan.
  1. Step 1: In a small saucepan, pour water (or orange juice), lemon juice, and honey (if using). Add the fresh tarragon, and bring the mixture to a simmer. Remove from heat, and put the lid on. Set aside to steep.
A peach half, and slices on a cutting board.
  1. Step 2: Blanch and peel the peaches. Slice them, and add them to a large zipper bag.
Fresh tarragon being removed from liquid.
  1. Step 3: Remove the tarragon from the sauce pan, discard, and pour the remaining liquid into the bag with the peaches.
Sliced peaches in a zipper bag with liquid ingredients, ready to be frozen.
  1. Step 4: Place the bag in the freezer, and freezer for at least several hours, until frozen solid.
Frozen peaches in a blender.
  1. Step 5: Remove the frozen peaches from the freezer, and dump the entire contents of the bag into your blender.
Peach sorbet, blended in a blender.
  1. Step 6: Blend for a few minutes, scraping down the sides as needed, until smooth.
Rectangular ceramic dish with sorbet in it.
  1. Step 7: Eat right away, or store in a freezer safe container in the freezer. Remove to the refrigerator about 30 minutes before serving.

Hint: if you don't have a high speed blender, you will have better luck if you freeze the peaches alone (without the liquid), and then pour the cooled liquid into your blender as you're blending the frozen peaches.

How to blanch and peel a peach

Blanching a peach for easy peeling is a simple process. You'll need a medium-large pot, filled with water. It's also important that your peaches are soft and ripe. Unripe peaches will not peel easily using this method!

Fresh peach with an "x" shape sliced in the bottom.
  1. Step 1: Bring a medium-large pot of water to a rolling boil. Slice an "X" in the bottom of each peach, cutting just through the skin and no deeper.
Fresh peach being lowered into boiling water.
  1. Step 2: Carefully, lower the peach into the boiling water.
Blanched peach, being removed from boiling pot.
  1. Step 3: Boil for a few minutes, until you can see the skin start to peel away at the "X".
Blanched peach being lowered into an ice bath.
  1. Step 4: Remove the peach from the boiling water, and immediately submerge in ice water. Allow it to cool to the touch there.
A blanched peach, being peeled, on a cutting board.
  1. Step 5: When the peach is cooled, remove it from the ice bath. You should now be able to easily slip the skin off, and use the fruit as you need.

Substitutions

Try some of these subs.

  • Peaches - use virtually any other fruit you want
  • Tarragon - try mint, basil, or cardamom, or simply leave it out
  • Honey - make it vegan by using agave, white sugar, or another sweetener of your choice

You can also use frozen fruit to make a healthy sorbet. In fact, that will cut down on your prep time considerably! Just use 3 cups of whatever frozen fruit you like, and follow the rest of the recipe as written.

Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon. More fresh peach slices and sprigs of tarragon visible in the background.

Equipment

You will need a handful of important equipment items for peach sorbet. Some of the basic items are a small saucepan with a lid, a large pot with a lid, knives, cutting board, and a zipper bag, in addition to measuring cups and spoons.

You also need either a blender or food processor. A high speed blender (affiliate link) works best, however a regular blender or food processor will be fine. The end product may end up a little chunkier, but you might not mind that!

Storage

Store the peach sorbet in a covered, freezer safe container for up to 3 months.

Pro tip

If you don't eat the sorbet immediately, and you pop it in the freezer for later, make sure to move it to the refrigerator about 30 or so minutes before you intend to serve it to allow it to soften up.

FAQ

Can I leave out the oil?

Yes you can. The oil is added to provide a little heartier "mouth feel" to the sorbet, but you can leave it out and still get great results.

Is fruit sorbet healthier than ice cream?

It can be. Ice cream is typically higher in fat, saturated fat, and cholesterol, thanks to the cream it's made with, while sorbet tends to be higher in added sugar. Our healthy sorbet recipe is low in added sugar though, so it is definitely healthier than ice cream!

Can I make this sorbet in an ice cream maker, or Ninja Creami appliance?

Sure! Using one of these appliances will create a creamier consistency for your end product, so if you have one, definitely use it!

Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon. A spoonful of sorbet is being held up in the foreground.

Related

Looking for other recipes like this? Try these:

  • Pile of 3 popsicles lying on a dish.
    Mango Pops
  • Sundae dish with nice cream topped with caramelized bananas and walnuts
    Banana Bread Nice Cream

Pairing

These are my favorite dishes to serve with Peach Sorbet with Tarragon:

  • Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.
    Quinoa Mushroom Burgers with Black Beans
  • Basket of potato wedges with a small bowl of ketchup.
    Garlic Potato Wedges in the Oven
  • Glass baking dish with lentil baked beans and a wooden spoon scooping some.
    Healthy Baked Beans (with Lentils)
  • Overhead shot of a whole pie, with fresh peaches beside it.
    Fresh Peach Pie {no added sugar}
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Glass dish with three scoops of peach sorbet; garnished with peach slices and fresh tarragon.

Peach Tarragon Sorbet

Laura Yautz
Don't let the best of summer produce pass you by without making this light and refreshing homemade Peach Sorbet, accented with notes of licoricey and citrusy tarragon! We go low on sugar, too, so those perfectly ripe peaches can shine their brightest.
No ratings yet
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 3 hours hrs
Total Time 3 hours hrs
Course Dessert
Cuisine American
Servings 4
Calories 88 kcal

Equipment

  • High speed blender
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Large cutting board

Ingredients
  

  • 1 pound Fresh Peaches ripe
  • ½ cup Water or 100% Orange Juice
  • 1 tablespoon Lemon Juice
  • 1 tablespoon Honey optional
  • 3-5 sprigs Fresh Tarragon depending on how much you want to taste it
  • 2 teaspoon Grapeseed Oil

Instructions
 

  • In a small saucepan, pour water (or orange juice), lemon juice, and honey (if using). Add the fresh tarragon, and bring the mixture to a simmer. Remove from heat, and put the lid on. Set aside to steep for at least 5 minutes, but longer is fine.
  • Blanch and peel the peaches. Slice them, and add them to a large zipper bag.
    See instructions above for how to blanch and peel peaches.
  • Remove the tarragon from the saucepan, discard, and pour the remaining liquid into the bag with the peaches.
  • Place the bag in the freezer, and freezer for at least several hours, until frozen solid.
  • Remove the frozen peaches from the freezer, and dump the entire contents of the bag into your blender.
  • Blend for a few minutes, scraping down the sides as needed, until smooth.
  • Eat right away, or store in a freezer safe container in the freezer. Move to the refrigerator about 30 minutes before serving.

Nutrition

Serving: 0.75cupCalories: 88kcal (4%)Carbohydrates: 17g (6%)Protein: 1g (2%)Fat: 2.6g (4%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 1.7gMonounsaturated Fat: 0.5gSodium: 1.1mgPotassium: 256mg (7%)Fiber: 2g (8%)Sugar: 15g (17%)Vitamin A: 71.4IU (1%)Vitamin C: 9.2mg (11%)Vitamin K: 3.4µg (3%)Calcium: 8.6mg (1%)Iron: 0.35mg (2%)Magnesium: 12.2mg (3%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy sorbet
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Thoroughly wash all produce before using in this recipe
  • Use cutting boards, knives, and other equipment that have been thoroughly washed and sanitized, especially if they have been used for raw meat before
  • Keep Peach Sorbet frozen at all times, and discard if out of refrigeration longer than 2 hours (or 1 hour in hot weather)

See more guidelines at USDA.gov.

Fresh Peach Pie {no added sugar}

July 24, 2024 by Laura Yautz 2 Comments

Overhead shot of a whole pie, with fresh peaches beside it.

This Fresh Peach Pie capitalizes on delicious and naturally sweet peaches while they're in season. We create a flaky and tender whole wheat crust, and use warming spices to complement the peaches without added sugar. We love everything about this healthy peach pie!

This post may contain affiliate links. See our Disclaimer for more information

Slice of peach pie on a dessert plate.

I am in love with all things summer, especially fresh summer fruits! So of course I needed to make a healthy peach pie that was whole grain, low in saturated fat and sodium, and low to no added sugar.

It's been a long time since I started developing this, but it's finally ready! Grab your forks and plates, and dig in! Also try my Cherry Galette with Olive Oil Crust, which is sort of like a free-form pie!

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Heart Health Benefits of Healthy Peach Pie

We all probably know two things about peach pie. One: peaches are pretty healthy! Two: pie is not.

Your average pie - even homemade ones - feature refined flour crusts made with lots of butter and/or shortening, among other ingredients. These result in a tender and flaky crust, that is also high in simple carbohydrates and saturated and trans fats. Not to mention the sometimes CUPS of sugar added to the already naturally sweet fruit filling!

We change all that here and now! We start with whole wheat pastry flour for the crust. This creates a hearty, nutty crust, full of fiber. Then, instead of butter or shortening, we use olive oil, which is high in heart healthy monounsaturated fat, and low in saturated fat (and trans fat free). These, combined with the other crust ingredients create a flaky, hearty crust, that is perfect for any fruit filling! Turns out, this also makes it a vegan peach pie!

Our peach filling is a pretty typical fruit filling, minus one very important thing. ADDED SUGAR! We find in season peaches to be plenty sweet, and add some warming spices to them to amplify it a little more. We're using 100% peach nectar to provide a little extra juiciness to the filling, without that added sugar. Our pie has half the total sugar of popular "take and bake" frozen peach pies, and none of the added sugar!

Bottom line: our peach pie is high in fiber and heart healthy monounsaturated fats, while being low in saturated fat, sodium, and added sugars. It's also a good source of vitamins C and E.

Ingredients

Surprisingly simple ingredients combine for our delicious, added sugar free peach pie.

Ingredients for fresh peach pie.
  • Whole wheat pastry flour
  • Salt
  • Olive oil
  • Ice water
  • Vinegar
  • Peaches
  • Peach nectar
  • Lemon juice
  • Cinnamon
  • Cardamom
  • Nutmeg
  • Cornstarch

See recipe card for quantities.

Instructions

While there are a lot of steps in making pies, most of them aren't too difficult. Follow these step by step pictures!

Wet pie crust ingredients poured into dry ingredients.
  1. Step 1: Combine the flour and salt in a large bowl, and add the rest of the crust ingredients.
Mixed whole wheat pie dough in a bowl.
  1. Step 2: Stir everything together until it becomes too thick for a spoon. Then use your hands to form a ball. Cover and refrigerate.
A fresh peach being held up to show a cross cut into the bottom of it.
  1. Step 3: Boil a pot of water. Cut an "X" in the bottom of each peach. Submerge in boiling water until the skin starts to peel away.
Peaches in a bowl of water and ice to shock after blanching.
  1. Step 4: Submerge in ice water immediately, and cool to the touch.
Peach being peeled after blanching.
  1. Step 5: Peel the peaches and slice into a pot.
Peach nectar being poured into cooking peaches.
  1. Step 6: Add lemon juice and spices, and bring to simmer. Whisk peach nectar and cornstarch, and pour into peaches.
Fresh peach pie filling, cooked.
  1. Step 7: Simmer and stir for a few minutes, until thickened. Remove from heat and set aside.
Disk of dough on a floured surface, with a rolling pin nearby.
  1. Step 8: Cut the dough in half, and place one half on a floured surface.
Pie crust rolled out on a silicone mat.
  1. Step 9: Roll out the dough until it's large enough for your pie plate with a little overhang. Move the dough to the pie plate.
Peach pie filling poured into the bottom crust.
  1. Step 10: Add the filling.
Water being spread along the rim of the bottom crust, to seal top and bottom together.
  1. Step 11: Roll out the other half of the dough until it's large enough for your pie with a little overhang. Moisten the rim of the bottom pie dough with a little water to help seal the top and bottom together.
Top crust sealed to bottom.
  1. Step 12: Move the top dough onto the pie, and gently press the top and bottom dough together.
Vent holes cut into the top of the pie before baking.
  1. Step 13: Gently roll the excess dough under the top of the pie, onto the rim of the plate, or just cut it off with a knife and use a fork to press the dough around the edges. Cut slits in the top for venting.
Baked, fresh peach pie.
  1. Step 14: Bake for ten minutes at 450 degrees F, then reduce heat and bake for one hour at 350 degrees F. Cool completely before cutting.

Hint: Use a pie crust shield to prevent burning of the crust edges.

Substitutions

  • Peach nectar - use mango nectar if it's more available - you won't taste the difference!
  • Oil - use another oil you prefer, like grapeseed, peanut, canola, or even vegetable oil
  • Peaches - you can use the exact same recipe with nectarines, apricots, or any variety of peaches

Variations

  • Classic peach pie - leave out the spices for a more classic peach pie
  • Gluten free - use an all purpose gluten free flour to make the crust
  • Spiced up - add extra cardamom and/or nutmeg, and consider adding some ginger, too

Try this Cherry Galette, which doesn't even need a pie plate!

Slice of peach pie on a dessert plate, with the rest of the pie visible in the background.

Equipment

For this pie recipe, you'll use basic equipment you would expect to use to make a pie. You will need a 9 inch pie plate*, which is the typical size of a pie you would purchase at a bakery.

You'll also need measuring cups and spoons, a liquid measuring cup, mixing bowls and mixing spoons, and a few medium sized pots with lids.

And let's not forget a rolling pin*! I like to use a pastry mat* to roll out my dough on, too, but this is not required. It makes clean up much easier, though. Lastly, you may want a crust shield* to prevent the edges of your pie from burning. You can also simply use aluminum foil for this.

* These are affiliate links, and are provided for your convenience.

Storage

Uncut, this pie will be fine on the counter for about a day. After that, and after you slice it, it should be covered and stored in the refrigerator.

Once baked, the pie won't freeze well. You could freeze it once it's totally assembled, but before baking. It will keep for about 3 months in the freezer. Thaw completely before baking.

Pro tip

For easier transferring of rolled out dough to the pie plate, place a sheet of parchment paper over your pastry mat or other silicone mat, and roll out the dough on that. The dough won't stick to the parchment paper, and it's really easy to lift the paper to transfer the dough. This is a technique I use in the above process photos.

FAQ

Do I have to use vinegar in the crust?

Technically, no. We use the vinegar to add to the flakiness of the crust. You won't taste it. Promise! But you can leave it out if you'd prefer.

Can I use frozen peaches to make this pie?

Yes. If peaches are out of season, you can use 3-4 cups of frozen peaches to make this pie.

What is the best peach variety for pies?

While you can use any variety you prefer, yellow peaches tend to give the best, tastiest results in pies. White peaches tend to be overly sweet, but will still be delicious in this sugar free peach pie!

Whole pie with fresh peaches beside it.

Related

Looking for other recipes like this? Try these:

  • Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.
    Cherry Galette with Olive Oil Crust
  • Small tray with strawberries, blueberries, and white peaches arranged in the shape of an American flag.
    Red White and Blue Fruit Salad
  • Half of a baked pear in a dish, drizzled with chocolate sauce and toasted walnuts.
    Cinnamon Baked Pears with Toasted Walnuts and Chocolate Sauce

Pairing

These are my favorite dishes to serve with healthy peach pie:

  • Baking pan of lasagna rolls.
    Zucchini Lasagna Rolls (dairy free)
  • Iced tea in Mason jars, with ice, blackberries, and mint.
    Blackberry Iced Tea
  • Balls of melon in a watermelon bowl
    Melon Salad with Ginger Lime Dressing
  • Two glass dishes of cherry ice cream.
    Cherry Nice Cream with Almonds
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Overhead shot of a whole pie, with fresh peaches beside it.

Fresh Peach Pie {no added sugar}

Laura Yautz
This Fresh Peach Pie capitalizes on delicious and naturally sweet peaches while they're in season. We create a flaky and tender whole wheat crust, and use warming spices to compliment the peaches without added sugar. We love everything about this summer pie!
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Prep Time 45 minutes mins
Cook Time 1 hour hr 10 minutes mins
Total Time 1 hour hr 55 minutes mins
Course Dessert
Cuisine American
Servings 10
Calories 307 kcal

Equipment

  • 9 inch Pie Plate
  • Rolling Pin
  • Pastry Mat
  • Pie Crust Shield

Ingredients
  

For the dough:

  • 3 - 3 ¼ cup Whole Wheat Pastry Flour
  • ½ teaspoon Salt
  • ⅔ cup Olive Oil
  • ½ cup Very Cold Water
  • 1 tablespoon Vinegar

For the Filling

  • 2 lbs ripe Peaches (about 5 large peaches) peeled and sliced
  • 1 tablespoon Lemon Juice
  • ½ tablespoon Cinnamon
  • 1 teaspoon Cardamom
  • ⅛ teaspoon Nutmeg
  • ½ cup 100% Juice Peach Nectar (or Mango Nectar) SEE NOTES
  • 3 tablespoon Cornstarch

Instructions
 

  • Preheat oven to 450° F.

Make the dough

  • Combine 3 cups flour and salt in a large bowl.
  • Add the olive oil, water, and vinegar, and stir to combine. Use your hands to mix when it starts to get too thick for a spoon.
  • Add a little more flour if it seems too wet.
  • Shape into a ball, cover with a damp towel or plastic wrap, and place in the refrigerator until you’re ready to roll it out.

Prepare the Peaches

  • If you haven’t already, blanch the peaches and remove the skins. Do this by bringing a pot of water, deep enough to submerge the peaches, to a boil.
  • Cut an “X” into the bottom of each peach. Carefully lower them into the boiling water. You may need to do this in batches.
  • Boil for a few minutes until you see the skin start to peel away at the “X”, then remove from the pot and immediately submerge the peaches in ice water.
  • Once they’re cool enough to touch, you can easily peel off the skin, and slice the peaches into a pot to make the filling. I recommend slicing them over the pot to capture all the juices! Note: if your peaches are underripe, they will be difficult to peel no matter what you do.

Make the filling

  • Add the peach slices to a pot, and combine with lemon juice, cinnamon, cardamom, and nutmeg, over medium heat.
  • Whisk the cornstarch into the peach (or mango) nectar, and slowly pour it into the pot with the peaches. Stir.
  • Simmer and stir for a few minutes, until the filling is thickened.
  • Remove the dough from the refrigerator, divide in half, and place one half on a floured surface. Use a rolling pin to roll out the dough so it is large enough to go in your pie plate with a little overhang.
  • Move the rolled out dough to the pie plate. Use a bit of water as “glue” to seal any tears that happen.
  • Pour the peach filling into the bottom pie crust.
  • Roll out the other half of the dough the same way.
  • Use your finger to spread a thin layer of water around the rim of the bottom pie crust, and place the top pie crust over the pie.
  • Gently press around the rim to seal the two crusts together.
  • Roll the extra crust around the edges under itself and onto the rim of the plate, or simply cut off the extra dough.
  • Cut slits in the top of the pie to vent.
  • Place in the oven at 450° F for 10 minutes, then lower the temperature to 350° F and bake for 60 minutes. Watch the edges and add a crust shield if they are browning too quickly.
  • Cool completely on a wire rack before slicing.

Notes

Ingredient note: We can readily find Goya brand mango nectar in our local grocery store, and it is very affordable. It does contain added sugar, so if you opt for this, be aware of this fact. Using this product will add 6 grams of added sugars per serving.

Nutrition

Serving: 1tenth of the pieCalories: 307kcal (15%)Carbohydrates: 38.5g (13%)Protein: 5.6g (11%)Fat: 15g (23%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 1.5gMonounsaturated Fat: 10.5gSodium: 119mg (5%)Potassium: 304mg (9%)Fiber: 6.1g (25%)Sugar: 10g (11%)Vitamin A: 59IU (1%)Vitamin C: 6mg (7%)Vitamin K: 11µg (10%)Calcium: 22mg (2%)Iron: 1.5mg (8%)Magnesium: 9mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy peach pie
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food that should be either hot or cold sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Strawberry Banana Pancakes

June 12, 2024 by Laura Yautz Leave a Comment

Stack of pancakes with strawberries on top, drizzled with strawberry sauce. A slice is removed from the stack to reveal the inside.

These strawberry studded pancakes will be your family's new weekend favorite! Strawberry Banana Pancakes are easy to make, lightly sweet with no added sugar, whole grain, and feature that classic strawberry banana duo. Top them with some homemade strawberry sauce for the absolute perfect pancake experience.

This post may contain affiliate links. See our Disclaimer for more information

Stack of pancakes with strawberries on top, drizzled with strawberry sauce.

These whole grain strawberry banana pancakes are top of everyone's list of favorite breakfasts. They might be from scratch, but they don't take much more time than using a boxed pancake mix - and these are full of wholesome and nourishing ingredients!

Make sure to grab my Healthy Strawberry Sauce recipe to smother these pancakes in, too! And check out this Heart Healthy Pancake Mix for an easy mix to keep on hand for quick, from-scratch pancakes any time.

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Heart Health Benefits of Strawberry Banana Pancakes

We start with our very own heart healthy pancake mix. So right off the bat, our pancakes are a good source of fiber, calcium, magnesium, and heart healthy fats; mainly monounsaturated fat, with a good amount of protein to boot! Most notably, however, is what they lack - saturated fat, hydrogenated oils, added sugars, cholesterol, and refined carbohydrates!

From there, we mix in a little almond flour, which helps with moisture content, as well as adding a delightful nutty-sweet taste, and some heart healthy fats and vitamin E. Almonds have been shown to help lower LDL cholesterol, while maintaining stable HDL levels (1), as well as helping to lower triglycerides (2).

We already know eating fruit is good for heart health. Strawberries have a variety of health benefits, such as lowered inflammation and protection against cardiovascular disease, cognitive decline, and some cancers (3, 4).

Bananas are high in antioxidants, and can help with mood and emotional stability and lower cholesterol (5). They are also high in potassium and fiber, aiding in blood pressure management.

Ingredients

Even without that boxed pancake mix, pancakes are not fussy. We use some simple ingredients for banana strawberry pancakes.

Ingredients for strawberry banana pancakes.
  • Heart Healthy Pancake Mix
  • Almond flour
  • Baking powder
  • Nondairy milk
  • Banana
  • Vanilla extract
  • Strawberries

See recipe card for quantities.

Instructions

If you can measure and chop, you can make strawberry banana pancakes!

Mashed banana in a bowl.
  1. Step 1: Mash the banana with a fork.
Minced strawberries on a cutting board.
  1. Step 2: Chop the strawberries small (remember they are going inside the pancakes, so we don't want huge chunks).
Dry ingredients mixed together.
  1. Step 3: Mix the dry ingredients together.
Wet ingredients mixed together.
  1. Step 4: Mix the wet ingredients together.
Wet and dry ingredients combined.
  1. Step 5: Combine the wet and dry ingredients, being careful to mix until just combined.
Minced strawberries added to the batter.
  1. Step 6: Add the chopped strawberries.
Strawberries folded into batter.
  1. Step 7: Gently fold in the strawberries.
Pancake batter on a griddle.
  1. Step 8: Preheat the griddle, spay with cooking spray, and drop the batter by ¼ cup amounts onto the griddle.
Pancake batter on a griddle, with bubbles visible, and the edges starting to dry out, revealing time to flip.
  1. Step 9: Cook for about 5 minutes, until you start to see bubbles on the top of the pancakes, and the edges start to look dry.
Pancaked flipped on a griddle.
  1. Step 10: Flip the pancakes, and cook for another 3-5 minutes, until the pancakes are cooked through.

Hint: the pancakes will cook more evenly if you use your scoop to gently spread the batter out into an evenly distributed circle, instead of the strawberry pieces forming a little mound in the middle.

Substitutions

As written, this recipe is vegetarian and vegan, oil free, and free of added sugar. Here are some other substitutions you might need.

  • Nut-free - use 1 ½ cup of the pancake mix, and leave out the almond flour
  • Strawberries - use any berry you like; just make sure to chop them small
  • Banana - use 1 cup of applesauce, pumpkin puree, or mango puree instead of the banana

Equipment

To make these banana strawberry pancakes, you will just need basic equipment that you'd need to make about any pancakes. You'll want a good cutting board and knife, some mixing bowls and spoons, measuring cups, and a griddle or large skillet and pancake flipper.

If you need some new items, affiliate links are in the recipe!

Storage

Cool the pancakes completely, before wrapping in plastic wrap or storing in an airtight container in the refrigerator. I recommend reheating for a few minutes in a 350° F oven, or toaster oven. The microwave can be used, but can lead to pancakes that are both soggy and tough.

Pancakes can be frozen for 3-6 months. Thaw in the refrigerator overnight, then reheat using the instructions above.

Pro tip

Make sure to keep the heat on low-medium or even low while cooking the pancakes, so they can cook all the way through.

Stack of pancakes with strawberries on top, drizzled with strawberry sauce. A slice is removed to reveal the inside.

FAQ

Why are my pancakes raw inside?

This happens when you cook the pancakes on too high heat. That makes the outside cook way faster than the inside, and the inside ends up raw or soggy. Turn the heat down to medium-low or low while cooking your pancakes.

What are some healthy pancake toppings?

Here are some great ideas for healthy pancake toppings:
- Smashed berries (try our healthy strawberry sauce!)
- Grilled stone fruits, like peaches, nectarines, and apricots
- Applesauce
- Sugar Free Strawberry Jam or Blueberry chia jam
- Peanut butter (or another nut butter) and (100% fruit) jelly
- Fruit cocktail (canned in 100% juice) with a cinnamon sprinkle
- Plain yogurt topped with fruit of your choice and a little honey if needed

Related

Looking for other recipes like this? Try these:

  • Stack of 6 whole wheat pancakes, with a pile of fresh blueberries on top, and piled to the right of the stack. Glass jar that reads 'healthy heart pancake mix' is visible in the background with a bouquet of wildflowers.
    Heart Healthy Pancake Mix Recipe
  • Plate of 3 crepes stuffed with chocolate dip and strawberries.
    Healthy Crepes filled with Brownie Batter and Strawberries (Eggless Crepes)
  • Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.
    Carrot Waffles
  • Close up image of green pancakes
    Green Banana Mint Pancakes

Pairing

These are my favorite dishes to serve with strawberry banana pancakes:

  • Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.
    Healthy Strawberry Sauce {no added sugar}
  • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
    Berry Smoothie with Peanut Butter
  • Small crock with prune compote inside it, garnished with small slices of orange and a cinnamon stick.
    Prune Compote with Warm Spices
  • Toasted English Muffin with strawberry jam on it.
    Sugar Free Strawberry Jam
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Stack of pancakes with strawberries on top, drizzled with strawberry sauce. A slice is removed from the stack to reveal the inside.

Strawberry Banana Pancakes

Laura Yautz
These strawberry studded pancakes will be your family's new weekend favorite! Strawberry Banana Pancakes are easy to make, lightly sweet with no added sugar, whole grain, and feature that classic strawberry banana duo.
No ratings yet
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Prep Time 10 minutes mins
Cook Time 10 minutes mins
Total Time 20 minutes mins
Course Breakfast, Brunch
Cuisine American
Servings 16 pancakes
Calories 258 kcal

Equipment

  • Large cutting board
  • Chef knife
  • Liquid Measuring Cup
  • Measuring Cups and Spoons
  • Pancake Griddle
  • Pancake Flipper

Ingredients
  

  • 1 cup Heart Healthy Pancake Mix
  • ½ cup Almond Flour
  • ½ teaspoon Baking Powder
  • 1 ½ cups Unsweetened Nondairy Milk
  • 1 Banana mashed
  • 1 teaspoon Vanilla Extract
  • 1 cup diced Strawberries

For topping

  • Healthy Strawberry Sauce

Instructions
 

  • If you haven’t already, mash the banana in a bowl, using a fork. In a separate bowl, dice the strawberries.
  • In a large bowl, mix the pancake mix, almond flour, and baking powder together.
  • In another bowl, mix the nondairy milk, mashed banana, and vanilla.
  • Pour the wet mixture into the dry ingredients, and stir to combine. Do not over mix.
  • Gently fold the strawberries into the batter.
  • Preheat a griddle or large skillet over medium-high heat. When hot, reduce heat to low-medium and spray with cooking spray (if it’s not nonstick).
  • Scoop the pancake batter onto the griddle, about ¼ cup per pancake.
  • Cook until you see bubbles forming on the top of the batter, and the edges starting to dry.
  • Flip the pancakes, and cook for another few minutes, until cooked all the way through.

Nutrition

Serving: 4pancakesCalories: 258kcal (13%)Carbohydrates: 36g (12%)Protein: 11g (22%)Fat: 10g (15%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 95mg (4%)Potassium: 521mg (15%)Fiber: 7g (29%)Sugar: 7g (8%)Vitamin A: 181IU (4%)Vitamin C: 25mg (30%)Vitamin K: 5µg (5%)Calcium: 178mg (18%)Iron: 2.4mg (13%)Magnesium: 111mg (28%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy pancakes, vegan pancakes
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean
  • Rinse strawberries thoroughly to remove any dirt or debris before using them
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Healthy Strawberry Sauce {no added sugar}

June 11, 2024 by Laura Yautz Leave a Comment

Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.

This Healthy Strawberry Sauce is really easy, uses only two ingredients, and has incredible strawberry flavor! It's perfect for drizzling on pancakes, ice cream, cheesecake, yogurt, oatmeal, toast, or even dipping other fruit in!

This post may contain affiliate links. See our Disclaimer for more information

Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.

Not everything has to be all sugar laden and artificially flavored all the time! Healthy Strawberry Sauce proves it. No added sugar at all, and flavored only with actual strawberries, so it tastes like... STRAWBERRIES!

Use this sauce anywhere you'd use your favorite commercial strawberry sauce. Pour it over ice cream or yogurt, mix it into oatmeal, or combine it with seltzer water for a healthy homemade strawberry soda!

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Heart Health Benefits of healthy strawberry sauce

Berries are some of the most nutritious foods out there, and strawberries are no exception. They are an excellent source of a variety of bioactive compounds, like phenolic acid, anthocyanins, flavanols, tannins, and ascorbic acid. These are the compounds that are thought to be responsible for the berries' health benefits, such as lowered inflammation and protection against cardiovascular disease, cognitive decline, and some cancers (1, 2).

Strawberries are rich in fiber and vitamin C, and are low in calories and naturally cholesterol and fat free, making them an excellent addition to any heart healthy diet.

Dates are, hands down, my favorite way to add natural sweetness to foods. While they are high in sugar, it is naturally occurring sugar, which isn't the kind we're overly concerned with. That's because it also comes packaged with fiber and nutrients like potassium, magnesium, copper, and iron. They also are high in antioxidants, and have anti-inflammatory, anticancer, and immune stimulating properties (3).

As a dried fruit, dates are more calorie dense than fresh fruit, so should still be eaten in moderation, however they are a perfect whole food way to sweeten recipes.

Ingredients

Only two ingredients will get you the most delicious strawberry sauce!

Ingredients for strawberry sauce.
  • Strawberries
  • Dates

See recipe card for quantities.

Instructions

With just 2 ingredients, you know this won't be complicated!

Strawberry slices in a bowl.
  1. Step 1: Hull and slice the strawberries.
Mashed strawberries in a bowl.
  1. Step 2: Roughly mash the strawberries.
Mashed strawberries and dates in a blender.
  1. Step 3: Add the mashed berries and dates to a high speed blender.
Blended strawberry sauce in a blender.
  1. Step 4: Blend on high until smooth.
Blended strawberry sauce in a pan, simmering.
  1. Step 5: Pour into a small saucepan.
Reduced strawberry sauce in a pan with a whisk.
  1. Step 6: Simmer, whisking constantly for about 5 minutes.

Hint: to "hull" means to remove the leafy top and a bit of the interior of the berry that was was attached to the leaves.

Substitutions

Only two things to possibly substitute here!

  • Strawberries - you could use any berry to make this, and you'd get similar results
  • Dates - if you don't worry about added sugar, you can use any sweetener you like - start with about 2 tablespoons and add more if you need - or omit it altogether!

Variations

Healthy strawberry sauce has a few variations you might like.

  • Spicy - add a pinch of cayenne pepper for a little sweet-spicy kick
  • Balsamic - for a strawberry balsamic sauce, add 1-2 tablespoons balsamic vinegar into the blender
  • Mixed berry - use one pound of mixed berries instead of just strawberries

Equipment

The most important thing you need for this recipe is a high speed blender, like a Vitamix. That's because the dates are hard to blend into the sauce. If you don't have a high speed blender, and want to use a regular blender, or food processor, you should soak the dates first. I'd recommend mashing the strawberries, and then soaking the dates in the strawberries for at least 30 minutes to soften them up. Additionally, you might want to strain the sauce after blending if there are pieces of the dates that won't puree.

Besides the blender, you'll need more basic things like a cutting board and knife, small saucepan and a spoon for stirring.

Storage

Cool the strawberry sauce completely, and store it in the refrigerator for up to 7 days.

It can also be frozen for up to 6 months. How good would fresh strawberry sauce taste in the dead of winter?!

Pro tip

Use the ripest strawberries you can find. They'll be the sweetest.

FAQ

Can I use frozen strawberries?

Yes, frozen strawberries are just fine to use for this healthy strawberry sauce. Thaw them completely first, and then you can put them directly in the blender (no need to slice or mash them since they'll already be very soft and juicy).

Do I have to cook it?

Not technically - it's safe and delicious to consume right out of the blender. We simmer it to help concentrate the flavors, caramelize the sugars, and thicken it up. If you want to skip that part, you can.

Related

Looking for other healthy condiment recipes? Try these:

  • Buffalo sauce in a small jar, with celery sticks in the background.
    Low Sodium Buffalo Sauce
  • Close up of a jar of BBQ sauce.
    Low Sodium BBQ Sauce
  • Small jar of pumpkin spice syrup.
    Healthy Pumpkin Spice Syrup
  • Close up of small glass bowl of ketchup.
    Low Sodium Ketchup (sugar free too!)

Pairing

These are my favorite dishes to use Healthy Strawberry Sauce in or on:

  • Stack of pancakes with strawberries on top, drizzled with strawberry sauce. A slice is removed from the stack to reveal the inside.
    Strawberry Banana Pancakes
  • Overhead picture of a bowl of oats, with chopped pecans and papaya.
    Cinnamon Overnight Oats
  • Close up of a strawberry muffin on a wire rack.
    Strawberry Cardamom Muffins with Yogurt
  • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
    Healthy Thumbprint Cookies
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Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.

Healthy Strawberry Sauce

Laura Yautz
This Healthy Strawberry Sauce is really easy, uses only two ingredients, and has incredible strawberry flavor! It's perfect for drizzling on pancakes, ice cream, cheesecake, yogurt, oatmeal, toast, or even dipping other fruit in!
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Prep Time 5 minutes mins
Cook Time 5 minutes mins
Total Time 10 minutes mins
Course Condiment
Cuisine American
Servings 4
Calories 66 kcal

Equipment

  • High speed blender

Ingredients
  

  • 1 lb Fresh Strawberries
  • ¼ cup Dates dried, pitted

Instructions
 

  • Hull the strawberries, and slice them into a large bowl.
  • Roughly mash the strawberries, until they become juicy.
  • Dump the strawberries into a high speed blender, along with the dates.
  • Blend on high until the mixture is smooth.
  • Pour into a small saucepan, and bring to a simmer over medium heat, whisking constantly to prevent burning.
  • Reduce heat to low, and continue to simmer and whisk for about 5 minutes, until the sauce has reduced by about ⅓ to ½, and thickened a little.
  • Cool completely, and refrigerate until ready to use.

Nutrition

Serving: 3tablespoonCalories: 66kcal (3%)Carbohydrates: 17g (6%)Protein: 1g (2%)Fat: 0.4g (1%)Polyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gSodium: 1.3mgPotassium: 243mg (7%)Fiber: 3.1g (13%)Sugar: 12.3g (14%)Vitamin A: 3IUVitamin C: 67mg (81%)Vitamin K: 2.8µg (3%)Calcium: 22mg (2%)Iron: 0.6mg (3%)Magnesium: 0.5mg

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword ice cream sauce, pancake topping, strawberry shrub
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Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove
  • Always open the lid of cooking pots away from your face to avoid scalding burns

See more guidelines at USDA.gov.

Prune Compote with Warm Spices

April 26, 2024 by Laura Yautz Leave a Comment

Small crock with prune compote inside it, garnished with small slices of orange and a cinnamon stick.

This Prune Compote recipe features plump, juicy prunes, a sweet and tangy sauce, warming spices like cinnamon and cardamom, and no added sugar. Perfect for a make-ahead breakfast, or dessert. Try it over yogurt, ice cream, cottage cheese, pancakes, or toast!

This post may contain affiliate links. See our Disclaimer for more information

Small crock with prune compote inside it, garnished with small slices of orange and a cinnamon stick.

Compote prunes are really delicious any time of year, but are practically made for the middle of winter when there is no local fresh produce anywhere. We use dried plums that have a long shelf life. And even if they are a little on the tough side, the orange juice simmer will soften them right up!

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Heart Health Benefits of Prune Compote

This dish is a good source of fiber, and potassium, as well as being high in vitamin C and vitamin K.

Prunes are well known for their ability to alleviate constipation (1), and even for their bone strengthening abilities (2). But prunes may also be able to help lower blood pressure (3), lower total cholesterol (4), and lower overall inflammation thanks to their high antioxidant content.

Did know there is a link between constipation and adverse cardiovascular events (5)? It's true. While studies are ongoing to determine the exact pathways involved, it's safe to say that we should all take steps to prevent constipation. And prunes are fabulous at doing that!

We add orange juice to add some sweetness and vitamin C to the dish. Be sure to choose 100% fruit juice, and get the extra pulp variety for extra fiber if you don't mind it!

Ingredients

Here's what you'll need to make the compote prunes.

Ingredients for prune compote.
  • Prunes
  • Orange juice
  • Orange zest
  • Cinnamon stick
  • Vanilla
  • Cardamom

See recipe card for quantities.

Instructions

Compote only sounds complicated! It's really simple. Let me show you how with these step by step photos!

All ingredients added to a pot.
  1. Step 1: Add all the ingredients to a saucepan over medium heat, and cover.
Ingredients in a pot, brought to a boil.
  1. Step 2: Bring to a boil, stirring occasionally. Reduce heat to low.
Pot with finished prune compote in it, after simmering.
  1. Step 3: Simmer until the prunes are softened.
Compote, cooled for storage.
  1. Step 4: Cool completely, and garnish and serve as desired.

Hint: the sauce will thicken as it cools, so even if you're serving prune compote warm, let it cool just a bit first!

Substitutions

Compote is a preparation method, so individual ingredients can easily vary. Consider these substitutions if you're missing an ingredient.

  • Dried fruit - use any dried fruit you like - cut into apricots to allow for easier softening
  • Liquid - depending on your fruit, you may want to use a different juice, like apple, cherry, grape, etc. (just choose 100% fruit juice)
  • Spices - try any variation of cinnamon, ginger, cardamom, cloves, fennel seeds, allspice, mint, or nutmeg

If you prefer the dish a little sweeter, add up to two tablespoons of your preferred sweetener.

Equipment

To make this prune compote you'll only need some basic equipment like measuring cups and spoons, a saucepan with a lid, and probably a microplane to zest the orange.

Affiliate links in the recipe card if you need.

Storage

Cool the compote completely, and store in an airtight container in the refrigerator for up to 5 days. Not freezer friendly.

Pro tip

Make sure to keep the lid on the saucepan while simmering. You don't want too much of the liquid to boil off.

Small glass dish with yogurt and prune compote, garnished with an orange slice, cinnamon sprinkle, and orange zest.

FAQ

What is the difference between prunes and dried plums?

None. That's right! They're the exact same thing.

Is prune juice as good as prunes for constipation?

Either prune juice or whole prunes can work for constipation. Despite prune juice being devoid of fiber, researchers believe the type of sugar naturally occurring in prunes - sorbitol - is responsible for this effect.

Related

Looking for other breakfast recipes? Try these:

  • Overhead image of chickpea breakfast skillet on a plate, with breakfast potatoes.
    Breakfast Chickpeas with Collard Greens
  • Small jar with granola in it.
    Apple Cinnamon Granola
  • Small mason jar of oatmeal with walnuts and banana slices on top, with a drizzle of peanut butter
    Banana Bread Overnight Oats
  • Close up of Beans and Greens Breakfast Hash on toast
    Beans & Greens Breakfast Hash

How do you eat prune compote?

You can eat a compote all by itself, or use it just like you'd use jam. Here are some suggestions of dishes that compote is delicious on:

  • Toast
  • Oatmeal
  • Cottage cheese
  • Yogurt
  • Pancakes or waffles
  • Ice cream
  • Crepes
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📖 Recipe

Small crock with prune compote inside it, garnished with small slices of orange and a cinnamon stick.

Prune Compote with Warming Spices

Laura Yautz
This recipe features plump, juicy prunes, a sweet and tangy sauce, and warming spices like cinnamon and cardamom. Perfect for a make-ahead breakfast, or dessert. Try it over yogurt, ice cream, pancakes, or toast!
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Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Breakfast, Brunch, Dessert
Cuisine American, French
Servings 9
Calories 120 kcal

Equipment

  • Saucepan with lid 1.5 quart is adequate
  • Microplane

Ingredients
  

  • 2 cups Prunes dried plums
  • 2 cups 100% Orange Juice
  • Zest of 1 Orange
  • 1 Cinnamon Stick
  • 1 teaspoon Ground Cardamom
  • 1 teaspoon Vanilla Extract
  • Orange slices and ground cinnamon for serving

Instructions
 

  • Add all ingredients to a saucepan, covered, over medium heat.
  • Bring to a boil, stirring occasionally.
  • Reduce heat to low, and simmer for 15-20 minutes, until the prunes are very soft.
  • Remove from heat, and cool completely.
  • Serve with sliced oranges and a sprinkling of cinnamon, as desired, over yogurt, toast, ice cream, etc.

Nutrition

Serving: 0.25cupCalories: 120kcal (6%)Carbohydrates: 31g (10%)Protein: 1.3g (3%)Fat: 0.3gSodium: 1.4mgPotassium: 397mg (11%)Fiber: 3g (13%)Sugar: 19.5g (22%)Vitamin A: 68.8IU (1%)Vitamin C: 28.7mg (35%)Vitamin K: 23µg (22%)Calcium: 24.5mg (2%)Iron: 0.5mg (3%)Magnesium: 23mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Fruit dessert, stewed pruned
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Make sure all needed utensils and equipment are clean
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove
  • Always open the lid of cooking pots away from your face to avoid scalding burns

See more guidelines at USDA.gov.

Whole Wheat Drop Biscuits

March 30, 2024 by Laura Yautz Leave a Comment

Whole wheat drop biscuits on a serving tray.

These Whole Wheat Drop Biscuits are super simple, quick, and delicious for holidays or even weeknights. We use only a handful of basic ingredients to create healthy little clouds of goodness that you can feel good about serving your family. This recipe is easily doubled, too!

This post may contain affiliate links. See our Disclaimer for more information

Whole wheat drop biscuits on a serving tray.

You'll love how quickly these come together. They're great for last minute when you realize you forgot the biscuits!

We use whole wheat flour to improve the fiber content of the biscuits. If you want a gluten free option, try my Buckwheat Biscuits. These are great smeared with a bit of jam, like Blueberry Thyme Jam, or Strawberry Jam.

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Heart Health Benefits of Whole Wheat Drop Biscuits

Drop biscuits are usually simple recipes, made with refined flour, butter, milk, salt, and sugar. So we made some substitutions for healthy biscuits that taste great.

We start with whole wheat flour. It's nutty tasting and hearty. And since it includes the entire wheat grain, it has all the fiber, vitamins and minerals, and healthy fats that naturally occur in wheat.

Instead of buttermilk, we make our own version using unsweetened soy milk and lemon juice. Soy foods can help lower cholesterol and lower your risk of atherosclerosis, among many other benefits (1, 2, 3, 4).

We also are using a little olive oil instead of butter. Butter is high in saturated fat, which can elevate cholesterol levels when eating in high amounts. Olive oil, on the other hand, is low in saturated fat, and the majority of its fat content is monounsaturated fat. Monounsaturated fats can promote heart health by lowering blood cholesterol levels when it's used to replace high saturated fat foods.

Finally, we make these biscuits without sugar, and lower the salt content. Most of us tend to smear biscuits with buttery spreads or other toppings, so we saved the sugar and salt for that. If you plan to eat your biscuits plain, it's ok to add a little of those things to your liking.

Ingredients

We love a 5 ingredient biscuit! Whole wheat drop biscuits use simple ingredients so you can make them any day.

Ingredients for whole wheat drop biscuits.
  • Whole wheat flour
  • Unsweetened soy milk
  • Olive oil
  • Lemon juice
  • Baking soda
  • Salt (optional)

See recipe card for quantities.

Instructions

Here's how to make whole wheat drop biscuits, in pictures!

Lemon juice mixed into soy milk, and starting to curdle.

Stir the lemon juice into the soy milk, and set aside for a few minutes to allow it to curdle.

Dry ingredients for drop biscuits in a mixing bowl.

Mix the dry ingredients together.

Wet ingredients poured into dry ingredients, in a mixing bowl.

Pour the curdled milk mixture and olive oil into the dry ingredients.

Wet and dry biscuit ingredients mixed together into a batter.

Mix into a batter.

Biscuit batter scooped onto a baking sheet, in 6 servings.

Use a large scoop or spoon to portion the batter into 6 biscuits.

Close up of a baked biscuit on a baking sheet.

Bake for 15 minutes.

Hint: Only mix the batter until just combined, to allow for the fluffiest biscuits possible.

Substitutions

I don't recommend making too many substitutions to this recipe, but here are a few:

  • Milk - use a dairy substitute with close to 8 grams of protein per cup, or cow's milk, or buttermilk (omit the lemon juice if you use buttermilk)
  • Flour - try a 50-50 mix of all purpose and whole wheat flour if you're just dipping your toes into the world of whole wheat
  • Lemon juice - use apple cider vinegar, rice vinegar, or distilled vinegar instead

Variations

We can create variations of these whole wheat drop biscuits without sugar by adding herbs and spices!

  • Garlic - add one teaspoon of garlic powder to the batter (you may like a little extra salt if you do this)
  • Herb biscuits - add 2 teaspoons of Italian seasoning or an herb mix you like
  • Cheddar biscuits - mix ½ cup of shredded sharp cheddar cheese into the batter (note that this will increase the sodium, saturated fat, and cholesterol content in the biscuits)

See this gluten free biscuit version!

Equipment

You won't need any specialized equipment for these healthy biscuits.

Of course you need measuring cups and spoons, including a liquid measure*. You need a mixing bowl* and spoon, a baking sheet*, and either parchment paper* or a silicone baking mat*. You might also like a properly sized scoop - I use a ¼ cup scoop*. A ¼ cup measuring cup can easily be used too, or just portion the batter into 6 and scoop with a spoon.

*Affiliate links

Storage

Store the completely cooled biscuits in an airtight container at room temperature for up to 3 days.

They can be stored in the refrigerator for longer, but this may dry out the biscuits.

Pro tip

Don't overbake the biscuits! This will lead to dry biscuits. Bake them only until they spring back when gently pressed on the top.

Biscuit, cut in half, with jam smeared on one half, on a small plate.

FAQ

Are whole wheat biscuits good for diabetics?

These biscuits can certainly be eaten if you have diabetes. Each biscuit contains about 22 grams of carbohydrates and about 3.5 grams of fiber, so it's important to account for this if you administer insulin or otherwise do carb counting.

Related

Looking for other heart healthy bread (and bread-like) recipes? Try these:

  • Plate of biscuits, with a jar of jam. Two additional biscuits off the plate, in the foreground.
    Buckwheat Biscuits
  • Pyramid of cornbread squares.
    Sweet Potato Cornbread

Pairing

These are my favorite dishes to serve with whole wheat drop biscuits:

  • Close up of blueberry chia jam smeared on a toasted crumpet.
    Blueberry Chia Jam with Thyme
  • Toasted English Muffin with strawberry jam on it.
    Sugar Free Strawberry Jam
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner
  • Bowl of soup with a spoon in it, and a green apple on the table behind it.
    Barley Lentil Soup
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📖 Recipe

Whole wheat drop biscuits on a serving tray.

Whole Wheat Drop Biscuits

Laura Yautz
These Whole Wheat Drop Biscuits are super simple, quick, and delicious for holidays or even weeknights. We use only a handful of basic ingredients to create healthy little clouds of goodness that you can feel good about serving your family. This recipe is easily doubled, too!
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Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Bread
Cuisine American
Servings 6 biscuits
Calories 154 kcal

Equipment

  • Mixing bowl
  • Large baking sheet
  • Silicone Baking Mat
  • ¼ cup Cookie Scoop

Ingredients
  

  • ¾ cup Unsweetened Soy Milk
  • 1 tablespoon Lemon Juice
  • 1 ½ cup Whole Wheat Flour
  • ½ teaspoon Baking Soda
  • optional ¼ teaspoon Salt
  • 2 tablespoon Olive Oil

Instructions
 

  • Preheat oven to 425° F.
  • Mix the soy milk with the lemon juice in a small bowl, and set aside for a few minutes.
  • In a medium mixing bowl, combine the flour, baking soda, and salt, if using.
  • Pour the curdled soy milk and olive oil into the mixing bowl, and stir to combine.
  • Scoop 6 portions of the batter onto a baking sheet lined with parchment paper or a silicone baking mat.
  • Bake for 15 minutes.
  • Remove from the baking sheet and cool on a wire rack.

Notes

*The sodium content listed below includes the optional salt. Omitting the salt will lower the sodium content to 117 mg per biscuit.

Nutrition

Serving: 1biscuitCalories: 154kcal (8%)Carbohydrates: 22g (7%)Protein: 5g (10%)Fat: 6g (9%)Saturated Fat: 0.8g (5%)Polyunsaturated Fat: 1.2gMonounsaturated Fat: 3.5gSodium: 215mg (9%)Potassium: 160mg (5%)Fiber: 3.4g (14%)Sugar: 0.3gVitamin A: 59.5IU (1%)Vitamin C: 0.4mgVitamin K: 4.4µg (4%)Calcium: 41mg (4%)Iron: 1.3mg (7%)Magnesium: 48mg (12%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy biscuits
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Make sure all needed utensils are clean
  • Never leave cooking food unattended
  • Wash hands again before removing biscuits from the baking sheet to a wire rack or serving dish
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Apple Cucumber Smoothie

March 12, 2024 by Laura Yautz Leave a Comment

A green smoothie in a tall Mason jar with a metal straw. Cucumber slices and green apple pieces in the background.

A light and refreshing way to start your day, or as a quick mid-afternoon pick-me-up! Our Apple Cucumber Smoothie sports a whole apple, a cup and a half of greens, and a quarter cup of cucumber per serving, along with a host of other delicious and nutritious ingredients.

This post may contain affiliate links. See our Disclaimer for more information

A green smoothie in a tall Mason jar with a metal straw. Cucumber slices and green apple pieces in the background.

Sometimes we just need something light and quick for breakfast. Here comes this Apple Cucumber Smoothie to save the morning! Lightning fast to prepare, and a deliciously light way to get your apple a day!

Smoothies are a great way to get a ton of nutrition in a small package. Try some of my other favorite smoothies, like this High Potassium Smoothie, Orange Mango Smoothie, or Berry Smoothie with Peanut Butter.

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Heart Health Benefits of Apple Cucumber Smoothie

Smoothies are so well known for being healthy that even the ones that are basically milkshakes have achieved a health halo.

This green apple smoothie, however, actually deserves that distinction!

We start with green apples and spinach. We know that people who eat more fruits and vegetables, apples and green leafy vegetables specifically (in addition to pears, citrus, cruciferous vegetables and salads), have a lower risk of heart disease than people who eat less (1). Sometimes it can be a challenge to eat right though, so we packed those into a delicious smoothie!

We add a cucumber for freshness! They are very low in calories because of their high water content, making them a perfect addition to smoothies. Cucumbers are also high in vitamin K (along with spinach!), an important nutrient for proper blood clotting. As always, if you are on a blood thinner, talk to your doctor about how much vitamin K you should consume.

Ginger has been used traditionally for centuries, and is known for its anti-inflammatory, antioxidant, and antimicrobial properties. More recently, it has been studied for its specific effects on heart health, and has shown it can potentially lower blood pressure and cholesterol (2). And it's a fabulous compliment to the apples and cucumbers in this recipe.

Our whole apple and cucumber smoothie ends up being low in calories, fat, and sodium, high in vitamin K and calcium, and a good source of fiber, potassium, vitamin A and C, and magnesium! That's one heart healthy smoothie!

Ingredients

Make sure your ingredients are washed and ready to go. Peeling the ginger is optional, but makes for a smoother product if you do.

Ingredients for apple cucumber smoothie.
  • Spinach
  • Green apples
  • Seedless cucumber
  • Dates
  • Ginger root
  • Almond milk
  • Ice

See recipe card for quantities.

Instructions

We love smoothies for how simple they are to make, and this green apple spinach smoothie is no exception.

Chopped apple cucumber smoothie ingredients in a blender.

Add all the ingredients, except ice, to a high speed blender.

Smoothie ingredients in a blender, blended until smooth.

Blend on high until the mixture is very smooth.

Ice added to blender.

Add the ice to the blender.

Smoothie blended with ice until smooth.

Blend again until smooth. Serve!

Hint: use a spoon to peel the skin off the ginger. If you have a lot extra, put it in a plastic zipper bag and put it in the freezer. It will keep that way for months, and you can use it frozen by grating it with a micro-plane.

Substitutions

Smoothies can be made to fit a wide range of tastes, simply by adding or omitting ingredients. Consider some of these substitutions:

  • Spinach - instead of spinach, try kale (remove the large stems first!)
  • Cucumber - simply leave it out, or add a banana instead for some extra sweetness and potassium
  • Almond milk - try cashew milk, coconut milk, or hemp milk instead

Equipment

The only thing you'll need for this recipe, besides a knife and cutting board...and maybe some measuring cups...is a high speed blender. I love my Vitamix (affiliate link), but any brand will do.

If you only have a regular blender, you can still make this, but you might want to do a little more prep. First, soak the dates in the almond milk for at least 30 minutes. Longer if you have the time. You will also want to sort through your spinach and remove any large stems. A high speed blender will take care of those no problem, but a regular blender may struggle, and your smoothie may end up stringy.

Storage

You can store this smoothie in an airtight container, refrigerated, for up to 2 days.

Pro tip

Make sure all your ingredients are blended very smooth before adding the ice. The dates and the ginger root both take some time to blend smooth.

FAQ

Can I drink an apple smoothie everyday?

Absolutely! This smoothie has no added sugar, and each serving dishes out a whole apple, one and a half cups of spinach, and a handful of cucumber! This particular recipe is lower in protein, so just keep that in mind for the rest of your day.

How do I store this?

You can store smoothies in an airtight container, refrigerated, for up to 2 days.

Related

Looking for more heart healthy breakfast recipes? Try these:

  • Oatmeal in a small bowl, garnished with walnuts, shredded carrots, and toasted coconut.
    Carrot Oatmeal with Pineapple
  • Apple pie oatmeal
    Apple Pie Oatmeal
  • Pumpkin Granola spilling out of a glass jar
    Heart Healthy Pumpkin Granola
  • Chai Latte Waffles
    Chai Latte Waffles with Ginger Grilled Peaches
Want to say thank you?

📖 Recipe

A green smoothie in a tall Mason jar with a metal straw. Cucumber slices and green apple pieces in the background.

Apple Cucumber Smoothie

Laura Yautz
Sometimes we just need something light and quick for breakfast. Here comes this Apple Cucumber Smoothie to save the morning! Lightning fast to prepare, and a deliciously light way to get your apple a day - and your greens, too!
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Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Drinks
Cuisine American
Servings 2
Calories 116 kcal

Equipment

  • High speed blender

Ingredients
  

  • 3 cups Spinach
  • 2 small Green Apples cored and sliced - about 1 ½ cup sliced
  • ½ cup Seedless Cucumber slices
  • 4 Dates pitted
  • 1 inch piece of Ginger
  • ¾ cup Unsweetened Almond Milk
  • 1 cup Ice

Instructions
 

  • Add all the ingredients except the ice to a high speed blender and blend on high until smooth.
  • Add the ice, and blend again until smooth.
  • Serve immediately.

Nutrition

Serving: 1.5cupsCalories: 116kcal (6%)Carbohydrates: 25g (8%)Protein: 2.7g (5%)Fat: 1.5g (2%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.3gMonounsaturated Fat: 0.7gSodium: 92mg (4%)Potassium: 514mg (15%)Fiber: 4.4g (18%)Sugar: 17.5g (19%)Vitamin A: 846IU (17%)Vitamin C: 13mg (16%)Vitamin K: 225µg (214%)Calcium: 218mg (22%)Iron: 1.9mg (11%)Magnesium: 56mg (14%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy green smoothie
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind for this smoothie recipe.

  • Wash all produce, and your hands before beginning
  • Make sure your cutting board and knife are both clean
  • Be mindful of your hand and finger placement when chopping
  • Keep your knives sharp - dull knives increase the risk of cuts
  • If you have any leftovers, refrigerate them in an airtight container right away

See more guidelines at USDA.gov.

Vegetable Stew with Irish Soda Bread Dumplings

March 5, 2024 by Laura Yautz Leave a Comment

Pot of vegetable stew with soda bread dumplings.

Celebrate St. Patrick's Day with this lighter and healthier creamy Vegetable Stew with Dumplings. This play on Irish Stew has all the delicious veggies you expect, plus those super fun and flavorful whole wheat Irish soda bread dumplings. You'll love how easy it is, too!

This post may contain affiliate links. See our Disclaimer for more information

Bowl of vegetable stew with a dumpling. Another bowl visible in the background.

We are likely to be thinking about Irish fare more in the month of March than other months. But this stew uses basic and really easy to find ingredients, so this will be sure to grace your table all through the winter.

This creamy Vegetable Stew with Dumplings will pair fabulously with Healthy Colcannon, or Smoky Sauteed Spinach.

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Heart Health Benefits of Vegetable Stew with Dumplings

We took a bit of a lighter, lower saturated fat approach to this easy vegetable stew. We keep all the veggies, of course! The variety of vegetables, typical of Irish dishes, is fantastic because they can be found at any grocery store, they are budget friendly, and they are heart healthy!

The combination of onions, carrots, celery, cabbage, and potatoes makes for a perfectly heart healthy stew. About 90% of people don't eat enough vegetables, and this recipe goes a long way to help fill that gap! Just one serving of this dish provides over half of your daily fiber recommendation!

Aren't potatoes bad for you?

NO! Potatoes are a vegetable, and a good source of fiber, potassium, and vitamin C. An excellent addition to your heart healthy diet! The problem with potatoes is when we do crazy things to them. Like deep fry them or load them up with cheese, bacon, and sour cream, or make them into vodka. Ah, the versatile little spud! But the potato itself is both heart healthy and budget friendly!

We use chickpeas to up the lean protein content, instead of fatty cuts of beef typical in Irish dishes. Studies suggest chickpeas may help decrease total cholesterol, LDL cholesterol, and decrease systolic blood pressure. It's likely the combination of soluble fiber and vegetable proteins in legumes that give them these heart health properties, so eating them daily is a great habit to start!

Now a quick note on those yummy little soda bread dumplings! We kept a basic soda biscuit recipe, but use whole wheat flour for extra fiber and protein, and soy milk to up the plant protein even more. All this makes for a hearty Irish vegetable stew that is lower in calories and fat, and a good source of fiber, protein, potassium, magnesium, iron, and a variety of other important heart nutrients!

Ingredients

Don't let the number of ingredients scare you! These are basic ingredients that come together quickly!

Ingredients for Irish Vegetable stew, labeled.
  • Vegetable stock
  • Carrots
  • Celery
  • Onion
  • Tiny potatoes
  • Shredded cabbage
  • Chickpeas
  • All purpose flour
  • Dried thyme
  • Rosemary
  • Dried Sage
  • Whole wheat flour
  • Unsweetened soy milk
  • Apple cider vinegar
  • Baking soda
  • Caraway seeds
  • Salt

See recipe card for quantities.

Instructions

A little chopping, and little mixing, and you'll have a hearty, delicious vegetable stew in no time! Here's how:

Vegetable stock in a large pot.

Pour the vegetable stock into a large Dutch oven or pot, over high heat.

Chopped carrots, celery, and onion on a cutting board.

Chop the onion, carrots, and celery in ½ inch chunks.

Vegetable stock and chopped vegetables in a large pot.

Add the chopped vegetables and tiny potatoes to the pot.

Chickpeas added to the stew.

Drain and rinse the chickpeas, and add them to the pot.

Cabbage added to the stew.

Now add the shredded cabbage.

Dried herbs added to the stew in a large pot.

And the herbs.

Small bowl with cold water and flour in it, for thickening stew.

Whisk the all purpose flour and cold water together.

Pouring a mixture of cold water and flour into the stew to thicken it.

Pour the flour mixture into the pot, and stir. When the stew starts to boil, reduce the heat, and simmer for 15 minutes.

Vinegar added to soy milk to make a buttermilk substitute.

Now start to make the whole wheat soda bread dumplings. Combine the soy milk and vinegar, and stir.

Dry dumpling ingredients in a mixing bowl.

Add all the dry ingredients for the dumplings to a large mixing bowl.

Wet ingredients added to dry biscuit ingredients.

Pour the soy milk mixture into the dry ingredients.

Dumpling batter mixed up.

Mix to form a thick batter.

Dumpling batter dropped into simmering stew by the spoonful.

Drop the batter by large spoonfuls into the stew, cover the pot.

Pot of finished vegetable stew with dumplings.

Cover the pot, and continue simmering for another 15 minutes, until the dumplings are done.

Hint: make sure you mix the all purpose flour with cold water, as specified. If you use warm or hot water, the flour will become lumpy and gloopy (technical term lol), and it will affect the texture of the stew.

Substitutions

This vegetable dumpling stew is super versatile, and there are many substitutions you can make! Here are a few:

  • Veggies - use any combination of vegetables you like - try sweet potatoes, parsnips, butternut squash, kale, etc.
  • Chickpeas - use any other dry bean/legume
  • Tiny potatoes - if you can't find those, a regular potato will work - ½ pound of regular potatoes. Red potatoes would probably be best.

Variations

While there are infinite variations for stews, these are some you might like for this stew recipe:

  • Separate biscuits - instead of adding the batter to the stew, plop 6-8 mounds on a lined baking sheet, and bake at 425° F for 14 minutes for delicious, whole wheat Irish soda bread biscuits
  • Chicken stew - instead of chickpeas, use 1 ½ pounds of boneless chicken breast, cut into about 1 inch cubes. Or, try one can of chickpeas, and ½ pound of chicken breast for a combo stew!

Equipment

You won't need anything special to make this recipe. I'm certain you've got all you need.

I will say that my cast iron Dutch oven was the perfect size for the vegetable stew, and the wide rim was especially useful for making the dumplings. Mine is similar to this Dutch oven (affiliate link), but you could use a stock pot for this too. You may just have to pack your dumplings in a little more.

Storage

Cool the vegetable stew and completely remove the dumplings. Store the dumplings and the stew in separate containers in the refrigerator. The dumplings will become a soggy mess if you store them together.

Pro tip

Using pre-shredded cabbage makes for an amazing time-saving (and less messy!) option! You can use any cabbage slaw mix, even if it has carrots in it. Purple cabbage will affect the color of your stew, but not the taste.

FAQ

Can I make this without the dumplings?

Yes. Simply leave them out. Or, use the same dumpling ingredients to make Irish soda bread biscuits, by baking for 15 minutes at 425° F. It will make 6-8 biscuits.

Can I make this stew gluten free?

Yes. Use 2 tablespoons of cornstarch whisked into ¼ cup cold water to thicken the stew, instead of using the all purpose flour. For the dumplings, you will need to use an all purpose gluten free flour that has a 1-to-1 substitution ratio. You may need to use less of the soy milk because this flour will likely not be whole grain.

Related

Looking for other recipes using legumes? Try these:

  • Overhead image of tetrazzini in a casserole dish.
    Vegetable Tetrazzini
  • Square image of falafel hummus wrap with baked falafel piled on the side.
    Falafel Hummus Pita Wraps
  • Bowl of chili; overhead shot.
    Low Sodium Chili (Mushroom Chili)
  • Bowl with rice, meatballs, and onions and bell peppers.
    Vegetarian Chickpea Meatballs with Sweet and Sour Sauce

Pairing

These are my favorite dishes to serve with Vegetable Stew with Dumplings:

  • Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Healthy Colcannon (Irish Mashed Potatoes)
  • Serving bowl with sauteed spinach and onions in it, with wooden serving spoons and garnished with lemon slices.
    Sauteed Spinach and Onions with Smoked Paprika
  • Sautéed cabbage on a plate.
    Heart Healthy Southern-Style Cabbage
  • Stack of cookies on a plate.
    Cherry Pistachio Cookies
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Pot of vegetable stew with soda bread dumplings.

Vegetable Stew with Irish Soda Bread Dumplings

Laura Yautz
Celebrate St. Patrick's Day with this lighter and healthier Vegetable Stew with Dumplings. It's got all the delicious veggies you expect, plus those super fun and flavorful Irish soda bread dumplings, and you'll love how easy it is, too!
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Prep Time 20 minutes mins
Cook Time 30 minutes mins
Total Time 50 minutes mins
Course Main Course
Cuisine American, Irish
Servings 6
Calories 329 kcal

Equipment

  • Dutch Oven

Ingredients
  

For the Stew

  • 6 cups Vegetable Stock unsalted
  • 1 medium Onion
  • 4 large Carrots
  • 2 Celery Stalks
  • ½ lb Teeny Tiny Potatoes
  • 2 cups Shredded Cabbage
  • 2 cans Chickpeas no added salt, drained and rinsed
  • 1 teaspoon dried Rosemary
  • 1 teaspoon dried Thyme
  • ½ teaspoon dried Sage
  • ½ cup Cold Water or additional Vegetable Stock
  • ¼ cup All Purpose Flour
  • Salt and Pepper to taste

For the Dumplings

  • ¾ cup + 2 tablespoon Unsweetened Soy Milk
  • 1 tablespoon Apple Cider Vinegar
  • 1 ½ cup Whole Wheat Flour
  • 1 teaspoon Caraway Seeds
  • 1 teaspoon Baking Soda
  • ¼ teaspoon Salt

Instructions
 

  • Pour the vegetable stock in a large Dutch oven or other large pot, over high heat.
  • Chop the carrots, celery, and onion into ½ inch pieces, and add them and the potatoes to the stock.
  • Rinse and drain the chickpeas, and add them to the pot.
  • Add the shredded cabbage and herbs to the pot as well.
  • In a small bowl, whisk together the cold water and all purpose flour. Pour this into the pot, and stir to combine everything.
  • Once boiling, reduce heat to medium-low, and simmer for 15-20 minutes, until the vegetables are tender.
  • Now make the dumplings by mixing together the soy milk and vinegar; set aside.
  • In a large mixing bowl, combine the whole wheat flour, caraway seeds, baking soda, and salt.
  • Pour the soy milk mixture into the dry ingredients, and mix until just combined.
  • Remove the lid from the stew, and stir. Season with (a little!) salt and pepper, if desired.
  • By large spoonfuls, drop the dumpling batter into the stew. You should have about 8 dumplings.
  • Put the lid on the pot, turn the heat to low, and simmer for another 15 minutes, until the dumplings are puffy and cooked through.
  • Serve hot.

Nutrition

Calories: 329kcal (16%)Carbohydrates: 63g (21%)Protein: 15g (30%)Fat: 3.8g (6%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 1.8gMonounsaturated Fat: 0.7gSodium: 378mg (16%)Potassium: 870mg (25%)Fiber: 13g (54%)Sugar: 8g (9%)Vitamin A: 1218IU (24%)Vitamin C: 18.9mg (23%)Vitamin K: 32.7µg (31%)Calcium: 128mg (13%)Iron: 4.8mg (27%)Magnesium: 112mg (28%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Healthy Irish recipes
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Cherry Pistachio Cookies

March 1, 2024 by Laura Yautz 4 Comments

Stack of cookies on a plate.

Cherry Pistachio Cookies, made with whole wheat flour, nutty pistachios, and plump dried cherries, are pillowy soft, lightly sweet, and perfectly sized. Not to mention how easy these little pistachio drop cookies are! They are the perfect cookie for last minute guests, weeknight baking, or simply anytime.

This post may contain affiliate links. See our Disclaimer for more information

2 cookies on a small plate, one broken in half. A plate with a pile of cookies visible in the background.

These cookies will be an instant hit. They're like little clouds of sweet, nutty goodness. Plus, the cherries add a little needed tartness, and compliment the pistachios perfectly.

Make sure to try some of our other delicious and healthier cookies, like Spiced Molasses Cookies, Healthy Thumbprint Cookies, or Cherry Truffles.

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Heart Health Benefits of these cookies

A healthier cookie is still a cookie, to be eaten in moderation. And while these vegan pistachio cookies are no exception, we went the extra mile to improve the nutrition content of your average cookie, and create a recipe that is both delicious and healthier! Here's how!

We start with whole wheat flour, a good source of dietary fiber, which has been linked to a decrease in 'bad' LDL cholesterol levels. Lowering cholesterol if it's high is important to reduce the risk of developing heart disease.

We also are using ground pistachios with the whole wheat flour. This is a huge help in keeping our cookies soft and moist! But pistachios are also a heart health powerhouse! Nuts in general are great for heart health, but pistachios in particular may lower cardiovascular disease risk. It is thought they can do this by lowering LDL cholesterol and lowering blood pressure. Specifically, it seems pistachios might play a role in keeping blood vessels relaxed, especially if you already have high cholesterol.

Another modification we made is lowing the amount of total fat, and using a heart healthier oil. In this case we use a combination of unsweetened applesauce and grapeseed oil instead of butter. Make sure to choose cold-pressed, or expeller-pressed grapeseed oil for the least processed option. Grapeseed oil is a good source of polyunsaturated fat (mainly omega-6s), which can help lower cholesterol when used in place of saturated fats (1). Olive oil can also be used here.

We also use pure maple syrup instead of table sugar. Yes, pure maple syrup may be less processed, and does have some trace minerals and antioxidants that sugar doesn't have. But you should never be coming close to consuming enough of it to matter that much. Pure maple syrup is still a type of sugar that has a similar effect in your body to other forms of sugar. We're using it here mostly for the flavor it imparts. The other reason is because it is sweeter (teaspoon-for-teaspoon) than other sweeteners, so we can use less of it.

Make sure to choose 100% pure maple syrup. It is a little pricier, because most commercial syrups are simply maple flavored sugar syrup. Consume all sweeteners in moderation.

Ingredients

Ingredients for cherry pistachio cookies, with labels.
  • Whole wheat flour
  • Ground pistachios
  • Baking powder
  • Salt
  • Unsweetened nondairy milk
  • 100% pure maple syrup
  • Unsweetened applesauce
  • Grapeseed oil
  • Vanilla extract
  • Pistachios
  • Dried cherries

See recipe card for quantities.

Instructions

If baking isn't really your thing, you'll love how easy these pistachio drop cookies are!

Chopped pistachios on a cutting board.

First, make sure you have ½ cup of pistachios ground, and another ½ cup chopped, and set aside.

Dry cookie ingredients in a large bowl.

Combine the flour, ground pistachios, baking powder, and salt in a large bowl.

Wet ingredients for cookies mixed in a liquid measuring cup.

Whisk together the nondairy milk, applesauce, maple syrup, grapeseed oil, and vanilla.

Wet ingredients poured into dry ingredients, just before mixing.

Pour the wet ingredients into the dry ingredients, and mix to combine.

Dried cherries and chopped pistachios added to mixed cookie batter.

Add the chopped pistachios and dried cherries.

Cookie batter completely mixed and ready to scoop.

Fold the pistachios and cherries into the batter.

Cookie batter scooped onto a baking sheet, lined with parchment paper.

Use a 1 tablespoon scoop (or a regular kitchen spoon) to scoop the batter onto parchment lined baking sheets - you'll need at least 2 baking sheets.

Baked cookies on a baking sheet.

Bake the cookies for 15 minutes, and cool for a few minutes before moving to a wire rack to cool completely.

Hint: "to fold" something into a batter means to gently mix with big sweeping motions - we're not beating the batter here!

Substitutions

  • Oil - instead of grapeseed oil, you can use olive oil, avocado oil, or simply vegetable oil in a pinch
  • Nuts - use any nut you like! Almonds, walnuts, pecans, etc. would all be delicious in these cookies.
  • Dried fruit - try dried blueberries, raisins, apricots, or cranberries. Just make sure to chop them small if you choose a larger fruit.

Equipment

To make these cherry pistachio cookies, you will need basic measuring equipment, mixing bowls, and baking sheets. At least two baking sheets are needed, as this recipe makes between 30-35 cookies.

You will need something to grind your pistachios. I use a coffee grinder*, since we don't need a huge amount for the recipe. A small food processor will also be fine. Hand chopping won't work for this, since we want the pistachios ground very finely, like flour.

If you need some good baking sheets, try these half sheet pans*, and you may also want to pick up some parchment sheets*. And I find it easiest to use a cookie scoop to portion out the batter. That way all the cookies are the same size. For these healthy pistachio cookies, a 1 tablespoon scoop* is best. You can also use a regular tablespoon, or a kitchen spoon in a pinch.

* Affiliate links

Storage

Cool the cookies completely, and store in an airtight container for up to 5 days. You can store them longer in the refrigerator - up to 10 days - but they may become a bit dry.

Top tip

Don't overbake these cherry pistachio cookies. They will start to get dry and tough. Bake them just long enough that the top of the cookie will spring back when gently pressed.

FAQ

Can I make cherry pistachio cookies nut free?

You could make these cookies using a seed of your choice, instead of pistachios - like sunflower seeds or pumpkin seeds.

How can I make these cookies gluten free?

Use a gluten free baking mix that has a 1-to-1 substitution ratio. You may need to add less milk, because gluten free baking mixes are often not whole grain (another consideration!).

Related

Looking for other recipes like this? Try these:

  • Close up of Fudgy Mocha Black Bean Brownies
    Fudgy Mocha Black Bean Brownies
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Stack of cookies on a plate.

Cherry Pistachio Cookies

Laura Yautz
Made with whole wheat flour, nutty pistachios, and plump dried cherries, these cookies are pillowy soft, lightly sweet, and perfectly sized. They are the perfect cookie for last minute guests, weeknight baking, or simply anytime.
5 from 2 votes
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Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dessert
Cuisine American
Servings 35 cookies
Calories 62 kcal

Equipment

  • Liquid Measuring Cup
  • Half Sheet Pan
  • Parchment Paper
  • 1 tablespoon Cookie Scoop
  • Coffee grinder or small food processor

Ingredients
  

  • 1 ½ cups Whole Wheat Flour
  • ¾ cup Ground Pistachios ground from ½ cup whole, unsalted pistachios
  • 2 teaspoon Baking Powder
  • ⅛ teaspoon Salt
  • ¾ cup Unsweetened Nondairy Milk
  • ½ cup Unsweetened Applesauce
  • ¼ cup Pure Maple Syrup
  • 2 tablespoon Grapeseed Oil
  • ½ teaspoon Vanilla Extract
  • ½ cup Unsalted Pistachios finely chopped
  • ½ cup Dried Cherries or tart cherries

Instructions
 

  • Preheat oven to 350° F.
  • Line two baking sheets with parchment paper.
  • In a large bowl, combine the flour, ground pistachios, baking powder, and salt.
  • In another bowl, whisk together the milk, applesauce, maple syrup, oil, and vanilla.
  • If you haven’t already, chop the pistachios, and have them ready to go.
  • Pour the wet ingredients into the bowl with the dry ingredients, and mix until just combined.
  • Now add the chopped pistachios and dried cherries, and fold them into the batter.
  • Using a 1 tablespoon cookie scoop, scoop the batter onto the baking sheets, leaving about an inch of space between them.
  • Bake for 15 minutes, or until the center of the cookie springs back when pressed lightly.
  • Cool on the baking sheet for about 5 minutes before transferring to a wire rack.
  • Cool completely before storing in an airtight container.

Nutrition

Serving: 1cookieCalories: 62kcal (3%)Carbohydrates: 8.6g (3%)Protein: 1.6g (3%)Fat: 2.6g (4%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 1.1gMonounsaturated Fat: 1gSodium: 38mg (2%)Potassium: 80mg (2%)Fiber: 1g (4%)Sugar: 3.7g (4%)Vitamin A: 24IUVitamin C: 0.7mg (1%)Vitamin K: 2.9µg (3%)Calcium: 29mg (3%)Iron: 0.4mg (2%)Magnesium: 13.1mg (3%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy cookies
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food that should be either hot or cold sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing

January 8, 2024 by Laura Yautz Leave a Comment

Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.

This Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing combines heart-healthy ingredients like low sodium buffalo sauce, chickpeas, and avocado lime ranch in a tasty, low fat vegetarian package. Perfectly folded into a low sodium tortilla for a savory lunch that will delight your mouth as much as your heart.

This post may contain affiliate links. See our Disclaimer for more information

Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery sticks. A small bowl of salad in the background.

If you're looking for a big-hitter for your next tailgate party, this is it! It's also incredibly easy, so it works for packable weekday lunches, too, in case you have leftovers.

Our homemade Buffalo sauce is perfect with these wraps, but you will probably also want to try out our Buffalo Tempeh Bites - also a great appetizer!

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Heart Health Benefits of Buffalo Chickpea Wraps

Regular consumption of meals high in saturated fats and sodium can lead to an increased risk of heart disease and stroke. Our Buffalo Chickpea Wraps are consciously crafted to be low in sodium and fat without compromising on flavor. Each ingredient has been chosen for its health benefits as well as its taste.

Chickpeas are a heart-healthy powerhouse. Rich in soluble fiber, they can help reduce bad cholesterol levels and are also packed with plant-based protein, which is beneficial for heart health. The homemade low sodium buffalo sauce provides the spicy kick you love while controlling your salt intake. Our avocado lime ranch dressing brings a creamy, tangy element to the wrap, contributing heart-friendly monounsaturated fats.

By using low sodium tortillas, we further reduce the risk of high blood pressure, a significant risk factor for heart disease. Regular flour tortillas can pack 400 mg sodium or sometimes even more! We went with Tumaro's Carb Wise 9 Grains and Super Seeds, which contribute only 80 mg sodium. There are other options, too, outlined below, but this option was available in our local grocery store!

We round out this heart healthy wrap with plenty of veggies, for a delicious crunch and extra yums. Lettuce, tomato, and onions are our go-to, which add healthy doses of vitamin C, vitamin A, and vitamin K. But if you need a lower vitamin K option, you can leave out the lettuce

Ingredients

We're opting for simple ingredients for our Buffalo Chickpea Wrap. We do use two homemade sauces, so if you haven't already, hop on over to the Low Sodium Buffalo Sauce and Avocado Lime Ranch Dressing recipes and get them made. Neither are difficult or take a long time.

Ingredients for Buffalo Chickpea Wraps.
  • Chickpeas
  • Low Sodium Buffalo Sauce
  • Low Sodium Tortillas
  • Lettuce
  • Tomato
  • Red Onion
  • Avocado Lime Ranch Dressing

See recipe card for quantities.

How to Find Low Sodium Tortillas

To ensure you're selecting the best low sodium tortillas, start by carefully reading the nutrition labels. Look for options that contain no more than 200 mg sodium. Less is really better.

Several brands have stepped up to offer products that meet these criteria. Brands such as Toufayan Low Carb Wraps and Angelic Bakehouse Reduced Sodium Wraps (affiliate links) are known for their lower sodium content, without compromising on the size or the ability to hold all your savory fillings. And, as mentioned earlier, we are using Tumaro's Carb Wise 9 Grains and Super Seeds wraps, which were available in our local grocery. Note that not all varieties of wraps that these brands offer are low sodium! Always read the nutrition labels to be sure!

Corn tortillas are often sodium free, but tend to be more brittle and not great for wraps. If you try corn tortillas, toss them in a hot pan for a few minutes on each side to make them more pliable for your wraps.

Instructions

These wraps come together quickly, once your buffalo chickpeas are made. Here are some pictures to help you along the way!

Chickpeas in a bowl with Buffalo sauce poured on top.

First, pour the buffalo sauce into a bowl with the chickpeas.

Chickpeas mixed with Buffalo sauce.

Stir to fully coat all the chickpeas with the buffalo sauce.

Buffalo sauce covered chickpeas on baking sheet, ready for baking.

Spread the chickpeas out on a baking sheet, giving them plenty of space to crisp up.

Baked buffalo chickpeas on a baking sheet.

Bake for about 20 minutes.

Wrap assembly: Scoop chickpeas onto center of tortilla.

Scoop some of the chickpeas onto the center of a tortilla. Add additional buffalo sauce if you like.

Wrap assembly: add the onions and tomatoes over the buffalo chickpeas.

Top the chickpeas with onion and tomato.

Tortilla flat on the counter with all ingredients for buffalo chickpea wraps on it, ready to roll.

Finally, top with lettuce and avocado lime ranch.

Buffalo chickpea wrap - rolled into a wrap and ready to eat.

Roll the tortilla by folding in 2 opposite sides, and rolling the entire thing into a burrito shape.

Hint: after rinsing the chickpeas, use a clean kitchen towel or paper towels to pat them dry before coating with buffalo sauce. That will help them crisp in the oven better.

Substitutions

As with many sandwich-type recipes, this is completely customizable to your preference. You might consider some of these substitutions:

  • Lettuce - instead of romaine, you can use spinach, ice burg, or even arugula
  • Veggies - include or omit what you want - try chopped celery, carrots, cucumber or most anything else
  • Vegan - you can make it completely vegan by using a vegan yogurt to make the buffalo sauce - I recommend cashew yogurt

Variations

Ready for something a little different? Try some of these variations!

  • BBQ - add BBQ sauce instead of the avocado lime ranch
  • Mexican inspired - add guacamole, salsa, and/or plain Greek yogurt (healthy sub for sour cream)
  • Mediterranean - add sun dried tomatoes and tabouli

See this low sodium BBQ sauce recipe!

Equipment

You'll need very little equipment to make Buffalo Chickpea Wraps. Just some measuring cups and spoons, cutting board and knife, and a baking sheet will do.

If you're in the market for a new sheet pan, this half sheet pan is a great size. And I always like to use either a silicone baking mat, or parchment paper for easy clean up (affiliate links).

Storage

These are great for meal prep, but you don't want to assemble the whole wrap ahead of time. Store all the parts separate in the refrigerator for up to 5 days. Assemble the wraps as close to the time that you will eat them as possible.

That may mean assembling the wrap in the morning, to take to work and eat at lunch time. That will work fine. Wrap the chickpea buffalo wrap in saran wrap to keep it together, and refrigerate it until it's time to eat.

Pro tip

For specialty wraps that are whole grain, grain free, or corn, you will want to warm them up before trying to roll the wrap. This will help reduce the problem of the wrap breaking or ripping. Simply wrap the tortillas in a damp paper towel and microwave for 10-15 seconds.

FAQ

What makes a tortilla low sodium?

A tortilla is considered low sodium when it contains 140 milligrams of sodium or less per serving. Low sodium tortillas are specifically designed to help individuals manage their salt intake as part of a heart-healthy diet. Always check the nutrition label to confirm the sodium content before purchasing.

How can I meal prep with this recipe?

Meal prepping with Buffalo Chickpea Wraps is easy and convenient. Prepare the buffalo chickpea filling and the avocado lime ranch dressing ahead of time and store them separately in the fridge. When ready to eat, warm the tortillas, add the fresh ingredients, assemble your wraps, and enjoy a quick, nutritious meal.

Can I make the Buffalo Chickpea Wrap vegan?

To make the Buffalo Chickpea Wrap vegan, simply replace the Greek yogurt in the buffalo sauce with a nondairy yogurt, like cashew milk yogurt or soy yogurt. Ensure that the tortillas you choose are free from animal products as well (they are sometimes made with lard or other animal-derived ingredients).

Related

Looking for other delicious lunch recipes? Try these:

  • Small crock of creamy soup, garnished with basil leaves.
    Roasted Pepper and Lentil Soup
  • Glass meal prep container filled with burrito fillings.
    Healthy Burrito Bowls (Meal Prep Burrito Bowls)
  • Small bowl of soup with croutons and fresh thyme.
    Creamy Roasted Cauliflower Soup
  • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
    Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing

Pairing

These are my favorite dishes to serve with Buffalo Chickpea Wraps:

  • Lentil soup in a bowl.
    Low Sodium Lentil Soup with Spinach
  • Large stone mortar and pestle filled with guacamole.
    Low Sodium Guacamole
  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Iced tea in Mason jars, with ice, blackberries, and mint.
    Blackberry Iced Tea
Want to say thank you?

📖 Recipe

Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.

Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing

Laura Yautz
This wrap combines heart-healthy ingredients like low sodium buffalo sauce, chickpeas, and avocado lime ranch in a tasty, low fat vegetarian package. Perfectly folded into a low sodium tortilla for a savory lunch that will delight your mouth as much as your heart.
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Lunch
Cuisine American
Servings 4
Calories 202 kcal

Ingredients
  

  • 1 can No Added Salt Chickpeas drained, rinsed, and patted dry
  • ¼ cup Low Sodium Buffalo Sauce
  • 4 Low Sodium Tortillas/Wraps like Tumaro's Carb Wise 9 Grains and Super Seeds wraps
  • 1 cup Romaine Lettuce chopped
  • ½ cup Tomatoes chopped
  • ½ cup Avocado Lime Ranch Dressing
  • ¼ cup Red Onion chopped

Instructions
 

  • Preheat oven to 400° F.
  • Combine the chickpeas with the Buffalo sauce, and spread on a baking sheet.
  • Bake for 15-20 minutes, until the chickpeas just start to get crispy, but are still soft inside.
  • Remove from oven, and cool slightly - or completely depending on your preference.
  • Assemble the wrap. It can be helpful to wrap the tortillas in a damp paper towel and microwave for 10-15 seconds to make them less likely to rip.
  • On each tortilla, spread ¼ of each of the following: buffalo chickpeas, lettuce, tomatoes, red onion, and Avocado Lime Ranch Dressing.
  • Fold 2 opposing sides of the tortilla in, and then roll into a wrap.
  • Enjoy with extra buffalo sauce or ranch dressing for dipping.

Nutrition

Serving: 1wrapCalories: 202kcal (10%)Carbohydrates: 32.3g (11%)Protein: 12.3g (25%)Fat: 6.2g (10%)Saturated Fat: 0.5g (3%)Polyunsaturated Fat: 2.1gMonounsaturated Fat: 2.5gCholesterol: 0.2mgSodium: 216mg (9%)Potassium: 492mg (14%)Fiber: 14.2g (59%)Sugar: 4.8g (5%)Vitamin A: 522IU (10%)Vitamin C: 11.2mg (14%)Vitamin K: 39µg (37%)Calcium: 204mg (20%)Iron: 3.4mg (19%)Magnesium: 42.6mg (11%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword low sodium buffalo chickpea wrap
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Avocado Lime Ranch Dressing

January 5, 2024 by Laura Yautz Leave a Comment

Jar of avocado salad dressing, with avocado, limes, and parsley in the background.

Avocado Lime Ranch Dressing is a breeze to whip up using just your blender and few other simple tools. We use heart healthy avocados to make our dressing ultra creamy without all the saturated fat of regular ranch, and flavorful herbs and spices for that punch of ranch you love. Pour it on salads and sandwiches, or use it as a delicious dip for your veggies!

Jar of green colored salad dressing, with avocado, limes, and parsley in the background.

While an obviously perfect pair for a basic tossed salad, you might also like to try it with Buffalo Tempeh Bites for dipping! Mmmm.

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Heart Health Benefits of Avocado Lime Ranch Dressing

Opting for a homemade avocado lime ranch dressing is not just yummy, it also offers a variety of health benefits. Avocados, the star ingredient, are laden with essential nutrients that contribute to a well-rounded diet. They contain heart-healthy monounsaturated fats which are known to reduce levels of bad cholesterol in the blood and lower the risk of heart disease and stroke.

This recipe also falls into the low sodium and low fat categories, making it a heart-conscious option. Reducing sodium in your diet can help maintain normal blood pressure levels and lower the risk of cardiovascular conditions. By replacing traditional ranch dressing with this vegan alternative, you can enjoy the creamy texture without the excessive fats often found in dairy-based dressings.

Additionally, the inclusion of lime not only infuses this dressing with a fruity zest but also supplies a decent dose of Vitamin C, which is essential for immune function and skin health. The herbs used, like parsley and dill, bring more than just flavor—they have their own profile of vitamins, minerals, and antioxidants, which combined with garlic and onion powder, make this dressing a nutrient-dense choice for your meal.

Ingredients

You probably have most of the ingredients in your kitchen already. Here's what you'll need to create your avocado lime ranch dressing recipe:

Avocado lime ranch dressing ingredients.
  • Ripe avocado
  • Unsweetened nondairy milk
  • Lime juice
  • Onion powder
  • Garlic powder
  • Dried dill
  • Ground pepper
  • Fresh parsley
  • Salt

See recipe card for quantities.

Instructions

Just a few simple steps to create this delicious, low sodium salad dressing!

All dressing ingredients in a blender, ready for processing.

Slice the avocado in half, remove the pit, and scoop the flesh into your blender. Then add all the other ingredients, and blend until completely smooth.

Couldn't be easier than that, right?

Hint: Look for avocados that yield slightly to gentle pressure, have uniform softness without mushy spots, and possess dark green to nearly black skin depending on the variety.

Substitutions

Some substitutions you might need:

  • Milk - use buttermilk if you aren't dairy free, or try plain fat free yogurt
  • Fresh Parsley - try fresh cilantro, or 1 tablespoon dried parsley

With few ingredients, there are few substitutions you can make and still end up with a ranch dressing.

Variations

If you're looking for something a little different, try one of these variations:

  • Spicy - add a dash of chipotle powder or cayenne to kick it up a notch
  • Peppercorn - add crushed peppercorns to the dressing after blending it
  • Cucumber - add half or a quarter of a seedless cucumber into the blender. You may also need less milk.

This Cilantro Lime Sauce is delicious, too!

Equipment

I love my Vitamix high speed blender (affiliate link) for this, but I think you could get away with just about any blender for this recipe. None of the ingredients are overly hard, so it should blend up just fine with what you have. You can also easily double this recipe if your blender needs more volume in it.

Storage

Store the avocado lime ranch dressing in an airtight container in the refrigerator for up to 10 days. Shake well before using each time.

Pro tip

If you've never opened an avocado before, take a look at this quick video to show you how to do it!

FAQ

Can I use any non-dairy milk substitute for this recipe?

Yes, you can use any unsweetened non-dairy milk substitute to create this avocado lime ranch dressing. It's important to choose unsweetened varieties to ensure that the other flavors in the dressing are not overwhelmed, and the final product adheres to the intended savory profile.

How long can I store the avocado lime ranch dressing in the fridge?

The dressing should maintain its freshness in the refrigerator for 7-10 days. Make sure you store it in an airtight container to preserve its flavor and prevent oxidation. The presence of lime juice in the dressing may help slow down the browning process that's common with avocados.

Related

Looking for other recipes like this? Try these:

You must use the category name, not a URL, in the category field.

Pairing

These are my favorite dishes to serve with Avocado Lime Ranch Dressing:

  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
  • Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.
    Quinoa Mushroom Burgers with Black Beans
  • Pizza on a peel, with whole wheat crust, topped with salad.
    Heart Healthy Pizza with Greek Yogurt Whole Wheat Crust
  • Basket of root vegetable fries
    Root Vegetable Fries
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📖 Recipe

Jar of avocado salad dressing, with avocado, limes, and parsley in the background.

Avocado Lime Ranch Dressing

Laura Yautz
We use heart healthy avocados to make our dressing ultra creamy without all the saturated fat of regular ranch, and flavorful herbs and spices for that punch of ranch you love. Pour it on salads and sandwiches, or use it as a delicious dip for your veggies!
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Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Condiment
Cuisine American
Servings 10
Calories 34 kcal

Equipment

  • High speed blender
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Citrus Juicer

Ingredients
  

  • 1 ripe Avocado
  • 1 cup Unsweetened nondairy milk substitute
  • 3 tablespoon Fresh Parsley chopped
  • 2 tablespoon Lime Juice
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Dried Dill
  • ½ teaspoon Ground Pepper
  • ¼ teaspoon Salt

Instructions
 

  • Place all ingredients in a high speed blender.
  • Blend on high until all the ingredients are very smooth.
  • Store in an airtight container in the refrigerator.

Nutrition

Serving: 2tablespoonCalories: 34kcal (2%)Carbohydrates: 2.2g (1%)Protein: 1.2g (2%)Fat: 2.5g (4%)Saturated Fat: 0.4g (3%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 1.4gSodium: 67mg (3%)Potassium: 121mg (3%)Fiber: 1.1g (5%)Sugar: 0.3gVitamin A: 64.6IU (1%)Vitamin C: 2.9mg (4%)Vitamin K: 23.2µg (22%)Calcium: 30.3mg (3%)Iron: 0.4mg (2%)Magnesium: 10.7mg (3%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Dairy free ranch dressing
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Spiced Molasses Cookies

November 21, 2023 by Laura Yautz 2 Comments

Stack of 5 cookies, tied with a decorative string.

This recipe for Spiced Molasses Cookies is a healthier twist on the traditional treat. We use heart-friendly ingredients like whole wheat flour, and less oil and sugar, while retaining the delightful, chewy texture and piquant flavor. And the best part is no one will even know this is a healthier version! These cookies can hold their own at any cookie swap or holiday table!

Stack of 5 cookies, tied with a decorative string.

When we think about cookies, what often comes to mind are the traditional recipes laden with white flour, butter, and tons of sugar. However, in our quest to balance indulgence and well-being, we reimagined the classic chewy ginger molasses cookies with whole wheat flour, less fat, less sugar, and all the holiday flavors!

While we do keep some added sugar - we're still using molasses, plus we add some honey, it's far less that most holiday cookies. Remember that healthier desserts are still desserts, and should be enjoyed in moderation.

That said, make sure to check out our other delicious cookie recipes, like Peppermint Hot Cocoa Cookies, Healthy Thumbprint Cookies, and Cherry Filled Chocolate Truffles.

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Heart Health Benefits of Spiced Molasses Cookies

Our recipe for healthy molasses cookies not only delivers on taste, but also contributes positively to your heart health!

With whole wheat flour as a base, these cookies provide a good source of dietary fiber, which has been linked to a decrease in 'bad' LDL cholesterol levels. Lowered cholesterol is significant in promoting heart health because it reduces the risk of developing heart disease.

The ginger in these cookies is also a heart-friendly ingredient. A substantial body of research suggests that ginger has anti-inflammatory and anti-oxidative effects, both valuable in preserving cardiovascular health.

Additionally, these cookies are made with less oil and sugar than traditional recipes. Grapeseed oil is used because of its high levels of polyunsaturated fats and vitamin E — both known to be heart-healthy. Reduced sugar content helps regulate blood glucose levels and prevents a spike in insulin, as well as maintain a healthy heart.

Furthermore, the hero ingredient - molasses - also plays a considerable role in promoting heart health. Rich in potassium, calcium, and magnesium, it may help control blood pressure, while providing a little sweetness.

Overall, these healthy ginger cookies are low in calories, low in fat, and reduced in sugar. With every bite, you're doing your heart - and your tastebuds - a favor.

Ingredients

Our recipe takes the essence of classic cookie making and infuses it with healthier ingredients.

Ingredients for spiced molasses cookies.
  • Whole Wheat Flour
  • Honey
  • Molasses
  • Unsweetened Applesauce
  • Grapeseed Oil
  • Vanilla Extract
  • Cinnamon, Ginger, and Cloves
  • Baking Powder
  • Salt

See recipe card for quantities.

Instructions

There is something rewarding about baking your own cookies, especially when they're as healthy and delicious as these healthy ginger cookies. Here's a step-by-step guide to help you through the process.

Dry cookie ingredients in a bowl.

In a large bowl, combine all the dry ingredients.

All the wet ingredients mixed together in a glass liquid measuring cup.

In another bowl, combine all the wet ingredients.

Wet ingredients poured into dry ingredients, in a bowl.

Pour the wet ingredients into the dry ingredients.

Mixed cookie dough, in a bowl.

Mix well until a dough forms.

Cookie dough, rolled into a ball, in a small dish of granulated sugar.

Scoop the dough by tablespoon, and roll into a ball. Roll in granulated sugar, if desired.

Cookie dough rolled into balls, then rolled in sugar, and arranged 2 inches apart on a cookie sheet.

Place the rolled dough on a lined cookie sheet, about 2 inches apart.

Cookie dough, rolled into balls and sugar; 2 balls are flattened into disks, with a small glass visible, which was used to flatten the cookies.

Using the bottom of a drinking glass, or other flat surface, flatten the balls to about ¼ inch thick.

Baked cookies on a cookie sheet.

Bake for about 12 minutes. Cool on the cookie sheet for about 5 minutes before moving to a cooling rack.

Hint: I use an actual 1 tablespoon measuring spoon to scoop the dough, but you could also use a small scoop (affiliate link). Spray your spoon or scoop lightly with cooking spray to easily get the dough out of the scoop!

Substitutions

Some good substitutions for spiced molasses cookies are:

  • Flour - use whole wheat pastry flour, or all-purpose flour (the latter contains no fiber). This recipe does not work well with almond flour, and has not been tested with gluten free baking blends.
  • Oil - use any other neutral oil, like canola oil, peanut oil, or vegetable oil
  • Honey - use pure maple syrup instead. This substitution will also make this a vegan ginger molasses cookie recipe.

Equipment

This recipe requires nothing special in terms of equipment. You'll need basic measuring cups and spoons, a liquid measure, a mixing bowl and spoon, and some baking sheets with a liner or parchment paper (affiliate links).

I find it helpful to have two sets of measuring spoons, if possible. That way I can use one for liquids and the other for dry measures. Isn't it frustrating when you use your teaspoon to measure honey, only to find you need it to measure baking powder next?!

Storage

Cool the cookies completely, and store in an airtight container for up to 5 days.

They can also be frozen for up to 3 months.

Top tip

Probably double this recipe, because they will not stick around your kitchen long!

Ginger cookies on a cooling rack, from overhead.

FAQ

Which type of molasses is best for cookies?

Unsulphured molasses is the best choice for cookies. It's purer and less processed compared to other types. The naturally sweet, rich, and robust flavor of this molasses variant enhances the taste profile of the cookies, making them delicious and flavorful.

If you're after a healthier type, blackstrap molasses stands out among its counterparts. However, if taste is your top concern, light or dark molasses might be more suitable.

Can I use regular flour instead of whole wheat flour?

Yes, you can use regular flour instead of whole wheat flour. However, using whole wheat flour contributes to the nutritional content of the cookies, making them a healthier option.

What can I use instead of honey?

You can use pure maple syrup in place of the honey, without changing the rest of the recipe. Maple syrup will add a delicious flavor to these cookies, too! You can also use brown sugar or white sugar. You may need to add a splash of water or milk if the dough is too dry after mixing.

Related

Looking for other recipes like this? Try these healthier baked goods:

You must use the category name, not a URL, in the category field.

Pairing

These are my favorite appetizers and accompaniments to serve with spiced molasses cookies:

  • Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.
    Gingerbread Hot Cocoa
  • A winter fruit salad shaped like a wreath, with a bowl of dip in the middle.
    Christmas Fruit Tray with Cinnamon Yogurt Dip
  • Overhead shot of a loaf of quick bread studded with candied oranges.
    Pecan Cranberry Bread
  • Green tortilla roll up appetizers shaped like a Christmas tree.
    Christmas Pinwheels
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📖 Recipe

Stack of 5 cookies, tied with a decorative string.

Spiced Molasses Cookies

Laura Yautz
A healthier twist on the traditional treat. And the best part is no one will even know this is a healthier version! These cookies are easy, and can hold their own at any cookie swap or holiday table!
5 from 2 votes
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Prep Time 15 minutes mins
Cook Time 12 minutes mins
Total Time 27 minutes mins
Course Dessert, Food Gift
Cuisine American
Servings 24 cookies
Calories 78 kcal

Equipment

  • Mixing bowl
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • Half Sheet Pan
  • Silicone Baking Mat

Ingredients
  

  • 2 cups Whole Wheat Flour
  • 1 tablespoon Ground Ginger
  • 2 teaspoon Baking Powder
  • 1 teaspoon Cinnamon
  • ¼ teaspoon Ground Cloves
  • ¼ teaspoon Salt
  • ⅓ cup Molasses
  • ¼ cup Grapeseed Oil
  • ¼ cup Honey
  • ¼ cup Unsweetened Applesauce
  • 1 teaspoon Vanilla extract
  • Optional 2 tbsp Granulated Sugar for coating

Instructions
 

  • Preheat oven to 350° F.
  • In a large bowl, mix flour, ginger, baking powder, cinnamon, cloves, and salt.
  • In another bowl, combine molasses, oil, honey, applesauce, and vanilla extract.
  • Pour the wet ingredients into the dry, and mix well.
  • Form the dough into balls, 1 tablespoon at a time, and roll in granulated sugar, if desired.
  • Place on lined baking sheet, about 2 inches apart.
  • Use the bottom of a glass, or other flat object, to slightly flatten each ball to about ¼ inch thick.
  • Bake for 12 minutes.
  • Allow to cool on the baking sheet for 5 minutes before transferring to a cooling rack.
  • Store in an airtight container after cooling completely.

Nutrition

Serving: 1cookieCalories: 78kcal (4%)Carbohydrates: 14g (5%)Protein: 1.3g (3%)Fat: 2.5g (4%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 1.7gMonounsaturated Fat: 0.4gSodium: 2mgPotassium: 101.7mg (3%)Fiber: 1.1g (5%)Sugar: 6g (7%)Vitamin A: 2.4IUVitamin C: 0.4mgVitamin K: 0.2µgCalcium: 12.35mg (1%)Iron: 0.58mg (3%)Magnesium: 24.04mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Christmas cookies, healthy cookies
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Pecan Pie Baked Oatmeal (sweetened with dates)

November 14, 2023 by Laura Yautz 2 Comments

Overhead image of baked oatmeal, still in the baking pan.

Oatmeal has been a well-loved breakfast staple for many years, and it's time to put a new spin on this classic with our Pecan Pie Baked Oatmeal recipe. This recipe is a unique fusion of comforting oatmeal and decadent pecan pie, offering an explosion of flavor in every spoonful. No added sugar or corn syrup here!

The base is made with whole grain oatmeal, known for its ability to keep you full and satisfied for a good part of your day. Giving this oatmeal its pecan pie essence are healthful pecans and naturally sweet dates, ingredients that blend together to mimic the classic pie taste.

Square of baked oatmeal on a plate, topped with whipped cream and a dusting of cinnamon.

There is something reassuringly nostalgic about waking up to the smell of warm, inviting food during the holiday season. Especially on days like Thanksgiving or Christmas, comfort foods are in demand. And that's where our Pecan Pie Oatmeal steps in.

This heart-healthy recipe, emanating the aroma of sweet, buttery pecans and wholesome oats, has all the delightful flavors of a traditional pecan pie. But it comes with a far more pleasurable kick – of health and wholesomeness. It's indulgent, satisfying, and, unlike sugar-laden, corn syrup-heavy pecan pie, it's guilt-free.

You don't want to miss our other healthy holiday recipes, either! Try our Pecan Cranberry Bread, or our healthy Holiday Spiced Nuts!

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What makes this Pecan Pie Oatmeal heart healthy?

Besides its delicious taste, the core ingredients of pecan pie oatmeal contribute to an array of beneficial properties, making it not only a delightful but also a highly nutritious meal.

Whole grain oatmeal is famously rich in dietary fiber. Including a high-fiber food like oatmeal in your diet can aid in normalizing bowel movements, controlling blood sugar levels, and achieving a healthy weight. It also gives a feeling of fullness, making it an excellent choice for individuals trying to maintain or lose weight. Besides all that, the specific type of fiber in oats, beta-glucan, is known for its cholesterol lowering ability.

Pecans are a wonderful source of magnesium – a mineral instrumental for over 300 biochemical reactions in the body. Besides playing a significant role in energy creation and protein formation, magnesium also aids in muscle movements and nervous system regulation - important for heart function!

Pecans, the shining star of this dish, are packed with healthful monounsaturated and polyunsaturated fats. These types of fats are known to improve heart health by reducing bad cholesterol levels and increasing good cholesterol levels. Furthermore, they can decrease the risk of type 2 diabetes and contribute to the overall wellbeing of your body.

Ingredients

Besides its delicious taste, the core ingredients of this pecan oatmeal contribute to an array of beneficial properties, making it a delightful and highly nutritious meal.

Ingredients for pecan pie oatmeal.
  • Unsweetened Non-dairy Milk
  • Dates
  • Vanilla Extract
  • Unsweetened Applesauce
  • Old Fashioned Oats
  • Pecans
  • Cinnamon
  • Salt

See recipe card for quantities.

Instructions

While the total time involved in the recipe might seem high, most of it is hands-off time. Preparing this pecan oatmeal recipe is quite simple.

Milk and dates in a saucepan.

Heat the milk, dates, and vanilla in a small saucepan until just before boiling. Remove from heat, put a lid on the pot, and let it sit for about 20 minutes to soften the dates.

Wet ingredients in a blender.

Pour the milk mixture into a blender and add the applesauce. Blend on high until the mixture is smooth.

Roughly chopped pecans on a cutting board.

Meanwhile, chop the pecans if you haven't already.

Dry ingredients in a bowl.

Mix the oats, pecans, and cinnamon and salt together in a large bowl.

Wet ingredients poured into the dry ingredients.

Pour the mixture from the blender over the oat mixture.

All the ingredients combined, and ready to pour into a baking pan.

Stir to mix well.

Ingredients poured into a baking pan, with pecan halves arranged decoratively on top, ready to go into the oven.

Pour the mixture in an oiled baking pan, and arrange extra pecans decoratively on top if you wish.

Baked oatmeal, just out of the oven.

Bake until the top is crispy, and the inside is no longer runny. You want to be able to slice the oatmeal.

Hint: if you have a high speed blender, like Vitamix (affiliate link), you can get away with not soaking the dates in warm milk. Just add them to the blender, and go from there.

Substitutions

A few substitutions you may be interested in:

  • Gluten free - make sure to use certified gluten free oats (While oats are naturally gluten free, they are often contaminated with gluten. Certified gluten free oats are always gluten free.)
  • Milk - use any type of dairy or non dairy milk replacement in 1:1 ratio. Choose lowfat or fat free, and unsweetened varieties.
  • Nuts - use any other nut you like - though that obviously will no longer be pecan pie oatmeal

Equipment

We use a lot of standard kitchen equipment for our baked pecan pie oatmeal. The only item you may not already have is a high speed blender. I prefer to use Vitamix (affiliate link), and you can sometimes get good deals around the holidays at stores like Costco. Any other high speed blender will work as well.

If you don't have a high speed blender, a regular blender can work too. Just make sure to soak your dates a good long time, until they are very soft. Even then, you may end up with some pieces that don't get blended. That won't matter too much for this recipe, though, so use what you have!

Storage

If you have leftovers, cool completely, then cover the dish and refrigerate. Warm slices in the microwave, about 20-30 seconds.

The baked oatmeal will keep in the refrigerator for about 5 days, making it excellent for meal prep!

Top tip

If you think the mixture looks a little dry before baking, add a little extra milk to it. If you add too much you can always bake it a little longer, but if there's not enough, your baked oatmeal will be too dry.

FAQ

Can I make pecan pie overnight oats?

Yes! This recipe is easily made into overnight oats. Simply follow steps 2-5 in the recipe, and then cover and refrigerate overnight!

Is pecan pie oatmeal suitable for holiday gatherings?

Indeed, pecan pie baked oatmeal can be a fantastic addition to any holiday breakfast, especially during family-oriented occasions such as Thanksgiving and Christmas. Its sweet and hearty flavor can often be a crowd-pleaser, and it’s a healthy option too which can balance out the typically rich holiday fare.

Can beginners make pecan pie oatmeal?

Definitely! The pecan pie oatmeal recipe is beginner-friendly. Just follow the step-by-step guidance provided in the article, including some tips and tricks for a perfect outcome. In no time, you'll be able to prepare and serve this heart-healthy and delectable dish.

Square of pecan pie baked oatmeal on a plate, topped with whipped cream and a dusting of cinnamon.

Related

Looking for other delicious oatmeal recipes? Try these:

  • Overhead picture of a bowl of oats, with chopped pecans and papaya.
    Cinnamon Overnight Oats
  • Oatmeal in a small bowl, garnished with walnuts, shredded carrots, and toasted coconut.
    Carrot Oatmeal with Pineapple
  • Small mason jar of oatmeal with walnuts and banana slices on top, with a drizzle of peanut butter
    Banana Bread Overnight Oats
  • Close up of a mini muffin on a cooling rack with the rest of the muffins in the background.
    Mini Peanut Butter Oatmeal Muffins

Pairing

These are my favorite dishes to serve with pecan pie baked oatmeal:

  • Glass mug of hot cocoa, garnished with whipped cream and 2 cinnamon sticks. Small gingerbread cookies are scattered around the table.
    Gingerbread Hot Cocoa
  • Overhead shot of a loaf of quick bread studded with candied oranges.
    Pecan Cranberry Bread
  • Close up glass of mango orange smoothie.
    Mango Orange Smoothie
  • Small jar of pumpkin spice syrup.
    Healthy Pumpkin Spice Syrup
Want to say thank you?

📖 Recipe

Overhead image of baked oatmeal, still in the baking pan.

Pecan Pie Baked Oatmeal

Laura Yautz
A new spin on a classic! Pecan Pie Baked Oatmeal is a unique fusion of oatmeal and pecan pie with no added sugar or corn syrup! Great for holiday breakfast, too!
5 from 1 vote
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Prep Time 30 minutes mins
Cook Time 35 minutes mins
Total Time 1 hour hr 5 minutes mins
Course Breakfast
Cuisine American
Servings 9
Calories 355 kcal

Equipment

  • High speed blender
  • Measuring Cups and Spoons
  • Liquid Measuring Cup
  • 9x9 Baking Pan

Ingredients
  

  • 3 ¼ cups Unsweetened Nondairy Milk
  • 1 cup Pitted Dates
  • 1 teaspoon Vanilla Extract
  • 3 cups Old Fashioned Oats
  • 2 cups Pecans roughly chopped
  • ½ cup Unsweetened Applesauce
  • 2 teaspoon Cinnamon
  • Pinch Salt

Instructions
 

  • Preheat oven to 350° F.
  • Add nondairy milk, dates, and vanilla extract to a saucepan, and heat to just before boiling. Remove from heat and set aside for 20-30 minutes to allow the dates to soften.
  • When the dates are soft, pour the contents of the saucepan into a blender, along with the applesauce, and blend on high until the mixture is smooth. Add a splash more milk if it gets too thick.
  • In a large bowl, mix the oats, chopped pecans, cinnamon and salt together.
  • Pour the date mixture into the bowl, and stir to combine well.
  • Pour the mixture in an oiled baking dish, 9x9 or similar size, and bake for 35-40 minutes.
  • Serve warm with a small dollop of whipped cream and a sprinkle of cinnamon.

Nutrition

Calories: 355kcal (18%)Carbohydrates: 37g (12%)Protein: 9.3g (19%)Fat: 21g (32%)Saturated Fat: 2.1g (13%)Polyunsaturated Fat: 6.9gMonounsaturated Fat: 10.8gSodium: 49mg (2%)Potassium: 453mg (13%)Fiber: 7g (29%)Sugar: 13g (14%)Vitamin A: 174.7IU (3%)Vitamin C: 0.5mg (1%)Vitamin K: 5.2µg (5%)Calcium: 127mg (13%)Iron: 2.4mg (13%)Magnesium: 93.4mg (23%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword Pecan Pie Oatmeal, Thanksgiving Breakfast
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

White Bean Quesadillas with Caramelized Onions, Kale, and Butternut Squash

November 1, 2023 by Laura Yautz Leave a Comment

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices.

Corn tortillas are gently wrapped around a protein-rich stuffing of creamy white beans and earthy kale, nestled in a bed of sweet and salty butternut squash purée, and topped with perfectly caramelized onions, for an out of this world meal, delivering irresistible flavor. If you want a traditional quesadilla, these white bean quesadillas are NOT that! But if you're looking for a unique spin on the classic, you're in the right place!

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices.

While this delicious recipe uses a variety of seasonal Fall produce, the ingredients are available year round, so you can enjoy it anytime.

White bean quesadillas will pair well with charred corn and poblano salad, cilantro lime quinoa, or this easy 3 bean soup.

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Heart Health Benefits of White Bean Quesadillas

These white bean and kale quesadillas provide an assortment of health benefits, particularly for the heart.

Firstly, the white beans in our quesadillas are an impressive source of protein and dietary fiber. These are vital components of a heart-healthy diet as they help to reduce levels of 'bad' LDL cholesterol. Reduced levels of LDL cholesterol limit the risk of developing dangerous arterial plaques.

Another heart-friendly ingredient is olive oil, which is rich in monounsaturated fats. Substituting monounsaturated fats for saturated fats in your diet has a demonstrated ability to lower your cholesterol, further decreasing your heart disease risk. Adding to this, the kale found in these quesadillas is packed with antioxidants, vitamin A, and vitamin K. Consuming kale can help reduce oxidative stress and inflammation, which are key contributors to heart disease.

Finally, the other ingredients like butternut squash, onions, and miso paste enhance, not only the flavor, but also the nutritional profile of the dish. They add a significant amount of vitamins, antioxidants, and minerals, providing substantial nourishment and protection for your heart.

So, at only 200 calories each, these white bean quesadillas are not only dairy free, but they're also gluten free, low in sodium, cholesterol free, and high in protein, folate, vitamin A, vitamin C, vitamin E, vitamin K, calcium, iron, and potassium. They're deliciously hearty and incredibly heart-healthy!

Check out my guide on cooking with less salt.

Ingredients

We start our recipe with simple, seasonal ingredients. Here's what we need for our gluten free quesadillas.

Ingredients for white bean quesadillas.
  • Butternut squash
  • Kale
  • Garlic
  • Onions
  • Salt
  • Olive oil
  • White beans
  • Miso paste
  • Chili powder
  • Cumin
  • Corn tortillas

See recipe card for quantities.

Instructions

There are several ways to save a bunch of time on this recipe (see recipe card!), but here's how we do it without those conveniences!

Onion, sliced, on a cutting board.

Thinly slice the onions.

Sliced raw onions added to a skillet to sauté.

Add the onion slices to a preheated, large, nonstick pan with olive oil, and turn the heat to low.

Onions sauteing in a skillet to make caramelized onions.

Continue to cook the onions on low, stirring frequently, to prevent burning.

Caramelized onions in a skillet.

The onions will take 45-60 minutes to properly caramelize. Remove from the heat.

A butternut squash, peeled, halved, and seeded, on a cutting board.

While the onions caramelize, prepare the squash by peeling it, halving, and removing seeds.

Chopped butternut squash on a cutting board.

Chop the squash into pieces roughly 1 inch.

Raw butternut squash cubes, tossed with oil and pepper, on a baking sheet.

Toss the squash with oil and ground pepper on a lined baking sheet.

Roasted butternut squash cubes on a baking sheet.

Bake the squash until it's very soft and starting to brown on the edges.

Roasted butternut squash cubes in a food processor with miso paste.

Put the squash in a food processor, along with the miso paste.

Butternut squash puree in a food processor.

Process on high, slowly drizzling in water, a few tablespoons at a time, until a smooth, but thick, consistency is reached.

White beans with seasoning in a skillet.

Now make the filling by heating the oil, and adding the garlic, beans, and spices to a hot skillet.

White beans sautéed in seasoning, in a skillet.

Sauté a few minutes, until fragrant.

Chopped kale added to skillet.

Add the chopped kale to the skillet, along with the water, and cover until the kale is wilted and bright green.

Finished white bean and kale mixture, in a skillet.

Stir to fully incorporate the ingredients, and remove from heat.

Tortilla with all the fillings piled on to one half, in a skillet.

Make the quesadillas by smearing a spoonful of squash puree on half the tortilla, followed by a few spoons full of the bean kale mixture, finally ending with a heaping spoonful of caramelized onions. Place the tortilla on a preheated, dry, skillet for a few seconds before folding it in half.

Quesadilla in a skillet, cooking.

Cook the quesadillas for about 5 minutes on each side, or until they have reached the level of browning that you prefer.

Hint: both the squash purée and the caramelized onions can be made up to 5 days in advance to cut prep time on the day you want to eat these!

Time Saving Tips

Not everyone wants to (or can) spend the time it takes to make these from scratch, using all the raw ingredients. Try these great time saving tips to make these butternut squash quesadillas a breeze.

  • Use frozen butternut squash - Instead of a whole butternut squash, use frozen squash. No need to thaw - toss with oil and pepper and follow the recipe from there. Your baking time may be less, so keep an eye on it.
  • Use already pureed squash or pumpkin - You’ll need about 1 or 1 ½ cups of it, then simply mix with the miso paste. You may want to mix the miso with a little warm water first to make it easier to incorporate into the squash.
  • Sauté the onions - Properly caramelized onions take lots of time. But if you want, you can simply sauté them to your liking and use them that way.
  • Make slow cooker caramelized onions - That's right! Your slow cooker will make caramelized onions that are ready for you to use in these quesadillas when you get home from work!

Try this recipe for Slow Cooker Caramelized Onions from Gimme Some Oven, using the olive oil option, limited salt, and none of the optional brown sugar. This recipe will make more than you need for the quesadillas, but is that really a bad thing?! YUM!

Variations

The beauty of these white bean quesadillas lies in their versatility. You can easily modify the ingredients to cater to your personal preferences, diet restrictions, or simply to experiment with new flavors.

  • Extra spicy - add jalapeño slices in your quesadilla
  • Cheesy - these quesadillas were made dairy free, but if you love cheese, you can add a few tablespoons to each one - right on top of the squash puree! Go easy though - there's room for a little leeway in the saturated fat and sodium here, but we don't want to go overboard.
  • Sweet - add in a little pineapple when you sauté the beans for a more tropical vibe

Equipment

If you are making the recipe as written, there are a lot of moving parts, and you'll want certain kitchen tools to get the job done. Some of the most important items are a nice large nonstick skillet, and a good food processor. Other than those, you need more basic items like a cutting board and knife, vegetable peeler, and measuring cups and spoons.

This Ninja Foodi NeverStick PossiblePan (affiliate link) is one of my favorite skillets. I find myself using it most days, and it's the one in the process photos above. It's especially great for caramelized onions, because you can use less oil without worrying about them burning to the pan. Plus, it can go from the stove to the oven, making it a versatile tool that can do lots of different jobs!

My top recommendation for a home food processor is the Hamilton Beach 12-Cup Stack & Snap Food Processor (affiliate link). It's my go-to!

Storage

These butternut squash quesadillas won't store well after they are cooked. I recommend only cooking what you can eat in a sitting. Then you can refrigerate each of the elements separately - the squash puree, the caramelized onions, and the bean kale filling - and cook more quesadillas when you need. They'll only take about 15 minutes to make when you have all the elements ready to go!

Top tip

To cook the quesadillas, a cast iron skillet or griddle can't be beat! I love ones like this ProSource Reversible Griddle (affiliate link), because they can lie right across the burners on your stove, and they are a griddle on one side and grill on the other. If that's not in the cards for you, a nonstick pan will work. If not that, a regular pan can work, but watch your quesadillas for burning and sticking.

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices and a dollop of plain unsweetened yogurt, instead of sour cream.

FAQ

Why use white beans in quesadillas?

Adding white beans to your quesadilla not only increases its protein content, but also boosts the levels of essential nutrients. They bring in fiber, folate, and iron while offering a creamy texture and subtle flavor that pairs well with other ingredients.

What white beans are the best for quesadillas?

I recommend using either great northern beans or cannellini beans. They are small beans that hold their shape well in such recipes.

How can I prevent my corn tortillas from breaking in half?

Make sure to allow the tortilla to sit flat on the hot pan or griddle for about 10 seconds before you try to fold it over the fillings. This makes the tortilla soft and pliable. Otherwise, the corn tortilla will break when you try to fold it.

Related

Looking for other recipes like this? Try these:

  • Two enchiladas on a plate, with cilantro, lime slices, jalapeno slices, and avocado.
    Low Sodium Enchiladas with Black Beans and Sweet Potatoes
  • Five tacos lined up on a plate, surrounded by fixings.
    Crumbled Tofu Tacos
  • Black bean tostada cover photo
    Brussels Sprout, Sweet Potato, and Black Bean Tostadas
  • Glass meal prep container filled with burrito fillings.
    Healthy Burrito Bowls (Meal Prep Burrito Bowls)

Pairing

These are my favorite dishes to serve with white bean quesadillas:

  • Corn salad in a bowl.
    Charred Corn & Poblano Salad
  • Plate of quinoa, garnished with cilantro.
    Cilantro Lime Quinoa
  • Refried beans in a small cast iron skillet, garnished with feta cheese and green onion slices.
    Low Sodium Refried Beans {Instant Pot}
  • Glasses of agua fresca, with strawberries, watermelon slices, limes and mint scattered around. Carafe of beverage in background.
    Strawberry Watermelon Agua Fresca
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Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices.

White Bean Quesadillas with Caramelized Onions, Kale, and Butternut Squash

Laura Yautz
Corn tortillas are gently wrapped around a protein-rich stuffing of creamy white beans and earthy kale, nestled in a bed of sweet and salty butternut squash purée, and topped with perfectly caramelized onions, for an out of this world meal, delivering irresistible flavor.
5 from 1 vote
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Prep Time 1 hour hr 10 minutes mins
Cook Time 15 minutes mins
Total Time 1 hour hr 25 minutes mins
Course Main Course
Cuisine American, Mexican-inspired
Servings 8 quesadillas
Calories 409 kcal

Equipment

  • Large Nonstick Skillet
  • Food processor
  • Measuring Cups and Spoons
  • Vegetable Peeler
  • Reversible Griddle

Ingredients
  

  • 8 Corn Tortillas

For the Onions:

  • 2 large Yellow Onions
  • 2 tablespoon Olive Oil
  • ¼ teaspoon Salt

For the squash:

  • 2 ½ cups Butternut Squash cubes
  • 1 tablespoon Olive Oil
  • Ground Pepper to taste
  • 1 tablespoon White Miso Paste (any variety will do)
  • ¼ cup Water (more or less)

For the Bean Filling:

  • 1 tablespoon Olive Oil
  • 3 cloves Garlic minced
  • 1 can No Added Salt White Beans (like Great Northern or Cannellini Beans)
  • 2 teaspoon Chili Powder
  • 1 teaspoon Cumin
  • 2 tablespoon Water
  • 2 cups Kale chopped with thick stems removed

To Serve:

  • Salsa, avocado/guacamole, or sour cream (use plain, unsweetened dairy or non dairy yogurt for a heart healthier option)

Instructions
 

  • Preheat oven to 400°F.

Make the caramelized onions

  • Peel, halve, and thinly slice the onions.
  • Heat the oil in a large skillet over medium heat. Add the onions and sprinkle with salt.
  • Turn the heat to low, and sauté for about 45-60 minutes, stirring frequently to prevent burning. Note: you don’t want the onions to brown too fast and get crispy. You want them to caramelize low and slow, and this takes time.

Make the butternut squash purée

  • Meanwhile, prepare the squash. Peel, halve, and remove the seeds.
  • Chop the squash into pieces, approximately 1 inch square.
  • Toss with oil and sprinkle with some ground pepper, on a lined baking sheet.
  • Bake for 30-35 minutes, until the squash is soft and starting to brown around the edges.
  • Remove from the oven and allow to cool a few minutes before dumping them into a food processor.
  • Add the miso paste to the squash and process on high. Pour in water a few tablespoons at a time until you achieve a smooth consistency. Scrape down the sides a few times - you don’t want the consistency to become runny. I usually need around ¼ cup of water total, but it depends on how much water is in the squash to begin with.

Make the bean filling

  • Heat the oil in a large pan over medium heat. Add the minced garlic, beans, and spices, and sauté a few minutes, until the garlic is fragrant.
  • Now add the chopped kale and 2 tablespoons of water. Put the lid on the pan and let the kale wilt down until it is vibrant green.
  • Stir the mixture to combine, and turn off the heat.

Make the quesadillas

  • Preheat a griddle or large pan over medium heat. Do not oil the pan - we will dry cook these. A cast iron or other non stick pan will work best for this, but use what you have.
  • Take a tortilla and smear a spoonful of the squash puree on half of it. Add a few spoonfuls of the bean filling, and a scoop of caramelized onions.
  • Place the tortilla on the preheat griddle, and heat for about 10 seconds before trying to fold it in half.
  • Cook on one side for about 5 minutes, until the tortilla is toasty and browned, then carefully flip and continue to cook for another 5 minutes.
  • Repeat with the remaining tortillas, working in batches if needed.
  • Serve hot with recommended toppings, or your own favorites!

Notes

Time saving options!
For the squash:
Instead of a whole butternut squash, use frozen squash. No need to thaw - toss with oil and pepper and follow the recipe from there. Your baking time may be less, so keep an eye on it.
Alternatively, use already pureed squash or pumpkin. You’ll need about 1 or 1 ½ cups of it, then simply mix with the miso paste. You may want to mix the miso with a little warm water first to make it easier to incorporate into the squash.
For the onions:
Properly caramelized onions just take time. But if you want you can simply sauté them to your liking and use them that way.
You can also make caramelized onions in the slow cooker!

Nutrition

Serving: 2quesadillasCalories: 409kcal (20%)Carbohydrates: 60g (20%)Protein: 12g (24%)Fat: 15g (23%)Saturated Fat: 2.2g (14%)Polyunsaturated Fat: 2.3gMonounsaturated Fat: 10.2gSodium: 322mg (14%)Potassium: 972mg (28%)Fiber: 13g (54%)Sugar: 7g (8%)Vitamin A: 2464IU (49%)Vitamin C: 35mg (42%)Vitamin K: 53µg (50%)Calcium: 195mg (20%)Iron: 4.5mg (25%)Magnesium: 123mg (31%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword caramelized onion quesadillas, kale quesadillas
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Two quesadillas on a plate, with a bowl of salsa, garnished with avocado slices. Text overlay: Butternut squash quesadillas with caramelized onions, white beans, and kale.

Sage Pesto with Pepitas on Roasted Acorn Squash

October 17, 2023 by Laura Yautz Leave a Comment

Slices of roasted acorn squash on a plate over sage pesto with pepitas.

This Autumn-inspired dish is sure to become a crowd favorite, perfect for holiday entertaining or quiet nights in! Sage Pesto with Pepitas brings all the Fall flavors that compliment a holiday feast, and what could be more seasonal than acorn squash, roasted to nutty, caramelly perfection?!

Slices of roasted acorn squash on a plate over sage pesto with pepitas.

This recipe is all about Fall. The pesto sauce is a fun and unique take on seasonal flavors, and using the pepitas (AKA pumpkin seeds!) allows us to make a nut free pesto. And it elevates simple roasted acorn squash to new heights.

And if you love pesto as much as I do, be sure to try Arugula Pistachio Pesto, too! It's perfect with roasted parsnips.

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Ingredients

Each ingredient in this pumpkin seed pesto plays a unique role, contributing to the final taste and texture. They work together to create a sauce that’s dynamic and rich – a flavor-enhancer that can take your everyday dishes to a new level.

Ingredients for sage pesto with pepitas on roasted acorn squash.
  • Sage: A pungent herb that lends a savory depth.
  • Parsley: Adds a vibrant color and balances out sage’s strong flavor.
  • Garlic: For that pungent and spicy kick.
  • Pepitas: Pumpkin seeds which bring a unique nutty flavor and crunchy texture.
  • Lemon Juice: Brightens the flavors lending a touch of acidity.
  • Miso Paste: Intensifies the umami flavor in the pesto.
  • Olive Oil: Binds the ingredients together and boosts the pesto’s creaminess.
  • Acorn Squash: The perfect, creamy, nutty accompaniment for our delicious pesto

See recipe card for quantities.

Instructions

Creating sage pesto with pepitas is a straightforward process; even novices in the kitchen can perfect this recipe with a little practice. Here’s what you need to do:

Whole acorn squash, with a small slice cut from the stem end, to create a flat surface for safe cutting.

Prepare your acorn squash. Wash it first to remove any dirt or debris. Carefully slice a bit off the top (stem end) of the squash. This creates a nice flat surface for safe cutting.

Acorn squash, cut in half.

Turn the squash upside down, with the flat side on the cutting board, and use a large knife to cut in half.

An acorn squash, halved, with seeds removed.

Scoop out the seeds with a spoon. Either discard them, or save for later roasting.

Half of an acorn squash, cut into slices.

Lay the squash halves on the cutting board so the skin side is up, and slice the squash into ¼ - ½ inch slices.

Sliced, raw acorn squash, on a baking sheet, oiled, with ground pepper.

Toss or spray with olive oil, and sprinkle with ground pepper.

Sliced acorn squash, roasted, on a baking sheet.

Bake until soft and starting to brown, about 35-45 minutes.

Whole ingredients for sage pesto in a food processor.

Meanwhile, combine all the pumpkin seed pesto ingredients into a food processor, except the olive oil.

Blended pesto with pumpkin seeds in a food processor.

Process on high, slowly drizzling the oil into the food processor until the ingredients are completely ground, and the consistency you like. You may not use all the oil.

Hint: While optional, toasting your pepitas adds a crunchier texture, and nuttier, toasty flavor to the finished sage pesto.

Variations

One of the beautiful aspects of this pepita pesto is its versatility. It may have been created with roasted acorn squash in mind, but its rich, complex flavor profile aligns perfectly with a myriad of dishes.

  • Baked Tofu - Marinade tofu in a mixture of soy sauce, garlic, ginger, and a tablespoon of sage pesto before baking it. Once baked, slice and drizzle additional pesto on top for a savory, protein-packed entrée.
  • Pasta - The classic use for pesto. Toss cooked penne or rotini pasta in the sage pesto, ensuring every piece is well coated. Add a handful of toasted pepitas for an extra crunch and serve with a sprinkle of parmesan or fried sage leaves.
  • Chicken: Marinate chicken breasts in sage pesto and bake them until they're tender and juicy. The bold flavors of the pesto soak into the chicken, leaving you with an impressively flavored dish.

The creativity doesn't stop there, though; be sure to explore and experiment. You’ll be pleasantly surprised at how well this pesto can accentuate the flavors of different dishes.

Equipment

To create this unique sage pesto with pepitas, there are a few key tools you'll need on hand—all standard items for the adventurous home cook. I'm talking about the workhorse that is the food processor, a citrus squeezer for extracting all of that zesty lemon goodness, a versatile rubber spatula, and a sturdy cutting board with a sharp knife.

My top recommendation for a home food processor is the Hamilton Beach 12-Cup Stack & Snap Food Processor (affiliate link). It's relatively low cost, powerful, easy to clean, and perfect for making a smooth, well-integrated pesto. Plus, its large capacity means you can double or even triple the recipe if needed.

I really like this citrus squeezer (affiliate link), but you can use any juicer or press you have. If you don't have any of those, you can use a beater for a hand mixer, or even a simple fork to help you extract the lemon juice. And yep, bottled lemon juice will work great, too!

Storage

You can store the remaining pesto in an airtight container in the refrigerator for up to a week. For a longer storage period, you can distribute the pesto into an ice cube tray, freeze it, and use individual portions when needed.

Top tip

Always give your pesto a quick taste after you've made it. You can then add ingredients to your taste: add more lemon juice for a little more tang, more miso paste for extra saltiness and umami, or even some extra sage or parsley if you feel it needs it.

Slices of roasted acorn squash on a plate over sage pesto with pepitas.

FAQ

Can I substitute other nuts for the pepitas in this recipe?

Absolutely! While pepitas contribute a unique flavor to the sage pesto, feel free to use other nuts like almonds, walnuts, or pine nuts based on your preference. Pecans would go fabulous with the sage, too!

Is it necessary to use a food processor for making the pesto?

Mostly yes. The food processor enables all the ingredients to blend smoothly creating the perfect texture for the pesto. A blender could work as an alternative, but it might not give you the coarse texture that a food processor would.

What other dishes can I use sage pesto with pepitas for?

Beyond the suggested roasted acorn squash, baked tofu, pasta, and chicken, you could also try it on a grilled cheese sandwich, stuffed into bell peppers, or mix with some hummus as a dip for a vegetable platter. The possibilities are only limited by your creativity!

Related

Looking for other recipes like this? Try these:

  • Pesto in a jar.
    Arugula Pistachio Pesto
  • Roasted, halved parsnips, on a platter, with pesto sauce smeared under them.
    Easy Roasted Parsnips with Arugula Pistachio Pesto
  • Stuffed honeynut squash halves on a baking pan.
    Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf
  • Oval plate with glazed carrots on it, garnished with pepitas.
    Roasted Maple Curry Carrots

Pairing

These are my favorite dishes to serve with [this recipe]:

  • Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.
    Sautéed Tempeh with Caramelized Onions and Grapes
  • Overhead image of a plate with 2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad.
    Lemon Pepper Tofu
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner
  • Overhead picture of a bowl of creamy mushroom soup.
    Healthy Mushroom Soup
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Slices of roasted acorn squash on a plate over sage pesto with pepitas.

Sage Pesto with Pepitas on Roasted Acorn Squash

Laura Yautz
Sage Pesto with Pepitas brings all the Fall flavors that compliment seasonal meals, and what could be more perfect than acorn squash, roasted to nutty, caramelly nirvana?!
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 10 minutes mins
Cook Time 40 minutes mins
Total Time 50 minutes mins
Course Side Dish, vegetable
Cuisine American, Italian
Servings 6
Calories 147 kcal

Ingredients
  

  • 2 medium sized Acorn Squash
  • Cooking Spray
  • Ground Pepper to taste
  • 1 cup Fresh Sage
  • 1 cup Fresh Parsley
  • ½ cup Toasted Pepitas
  • 1 Lemon juiced
  • 3 tablespoon White Miso Paste
  • ½ cup Olive Oil

Instructions
 

  • Preheat oven to 400° F.
  • Prepare the squash by first rinsing them to remove any dirt. Then slice off a small bit of the stem end of each squash, creating a flat surface for safety when cutting.
  • Turn the squash with the flat side down on the cutting board, and cut in half.
  • Remove the seeds with a spoon, discarding them, or saving them to roast later.
  • Place the squash halves skin side up on the cutting board, and slice into about ½ inch slices.
  • Move to a lined baking sheet (you may need 2), and brush with olive oil, or spray with cooking spray, on both sides. Sprinkle with ground pepper.
  • Bake for 35-45 minutes, until the squash is very soft and beginning to brown.
  • Meanwhile, make the pesto by combining the sage, parsley, pepitas, lemon juice and miso paste in a food processor.
  • Turn the processor on high, and slowly drizzle in the olive oil, until you reach a consistency that you like. You may not use all the oil. You will need about ⅓ cup of the pesto for the squash.
  • When the squash is baked, remove from the oven, and serve immediately, with pesto on the side - about 1 Tablespoon per serving of squash.

Nutrition

Calories: 147kcal (7%)Carbohydrates: 17g (6%)Protein: 3g (6%)Fat: 9g (14%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 109mg (5%)Potassium: 557mg (16%)Fiber: 3.2g (13%)Sugar: 0.7g (1%)Vitamin A: 142IU (3%)Vitamin C: 22mg (27%)Calcium: 60mg (6%)Iron: 1.9mg (11%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword nut free pesto, simple roasted acorn squash
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

As an Amazon Associate I earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't personally use and love. Thanks for your support!

Slices of roasted acorn squash over sage pesto with pepitas. Text overlay: Simply roasted acorn squash with pumpkin seed sage pesto.

Vegetable Tetrazzini

August 23, 2023 by Laura Yautz Leave a Comment

Overhead image of tetrazzini in a casserole dish.

Finally, tetrazzini can be a healthy meal option! This delicious, creamy pasta casserole checks all the boxes for being low fat, low sodium, high fiber, high protein, and absolutely mouth watering! Plus, it can be prepped ahead and simply popped in the oven when you get home from work. Vegetable Tetrazzini is the comforting meal you will make all season long!

Overhead image of baked tetrazzini in a casserole dish.

We all know tetrazzini for its ability to help us use up that leftover Thanksgiving turkey. And while delicious, it's not exactly a heart healthy meal.

So we made some changes, and now you can feel good about making this healthful dish anytime! We started with whole wheat spaghetti to increase the fiber. But we didn't stop there. We loaded this dish with tons of veggies - onions, mushrooms, zucchini, and bell peppers - for ample vitamins and minerals, making it high in vitamin C and magnesium.

We kept our meal high in protein by using chickpeas and plain yogurt in our sauce. And because we kept the majority of our ingredients on the healthy side, we had room for a sprinkle of parmesan cheese to bring the whole thing together!

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Ingredients

We're using lots of fresh ingredients here, plus a handful of things from our pantry!

Overhead image of ingredients for vegetable tetrazzini.
  • Whole Wheat Spaghetti
  • Olive Oil
  • Red Onion
  • Red Bell Pepper
  • Button Mushrooms
  • Zucchini
  • No Added Salt Chickpeas
  • Granulated Garlic
  • Italian Seasoning
  • Nutmeg
  • Ground Pepper
  • Homemade Vegetable Broth
  • Plain Nonfat Yogurt
  • All Purpose Flour
  • Parmesan Cheese

See recipe card for quantities.

Instructions

Chopping all your veggies will take a little bit of time, but the steps for this vegetarian tetrazzini are really simple.

Dry spaghetti being lowered into a pot of boiling water.

Bring a pot of water to a boil, and cook the spaghetti al dente, according to the package directions.

Chopped onions sautéing in a pan.

In a large skillet, sauté the onions.

Chopped vegetables added to sauteed onions, in a pan.

Add the rest of the vegetables to the onions, and continue to sauté until they are softened. Meanwhile, whisk the vegetable broth, yogurt, parmesan cheese, and flour together in a bowl.

Sauce poured into sauteed vegetables.

Add the chickpeas, herbs and spices, and the yogurt mixture to the pan, bring to a simmer, and cook a few minutes until thickened.

Cooked pasta added to pan with sauteed vegetables and sauce.

Add the cooked spaghetti to the pan, and stir to combine.

Unbaked tetrazzini, sprinkled with parmesan cheese and herbs.

Pour the mixture into a casserole dish, sprayed with some cooking spray. Sprinkle extra cheese and herbs on top, and bake until bubbly and browned.

Hint: It's important to whisk the vegetable broth and yogurt together before adding to the pan to prevent the yogurt from curdling and separating.

Substitutions

Vegetable tetrazzini is vegetarian, low fat, and low sodium. Here are some ideas for further modification if you need!

  • Vegan - use an unsweetened vegan yogurt, and vegan parmesan cheese
  • Gluten free - use a gluten free spaghetti, and use cornstarch or arrowroot powder instead of the flour to thicken the sauce
  • Chickpeas - use another bean of your choosing, or cooked green lentils
  • Pasta - if spaghetti isn't your speed, use any other whole grain pasta you like

Variations

The great thing about tetrazzini is that it's really versatile and easy to change up. Most any veggies you like can be added, and what you don't like can be removed. Some other variations to healthy pasta casserole are:

  • Spicy - add crushed red pepper flakes along with the other herbs and spices
  • Pesto - add minced basil and pine nuts to the sauce
  • Crispy topping - mix some breadcrumbs and a drizzle of oil with the parmesan cheese and herb topping

Learn how to make your own breadcrumbs using the heel of the bread with this recipe!

Equipment

No special or weird equipment needed for this! You probably have everything you need.

  • Chef knife and cutting board
  • Large pot with lid
  • Large pan
  • Measuring cups and spoons
  • Large wooden or plastic spoon and tongs
  • Strainer
  • Whisk
  • 9 x 13 casserole dish

Storage

Cool leftovers completely, and store in an airtight container in the refrigerator for up to 5 days.

Vegetarian tetrazzini does not freeze well.

Top tip

The yogurt is one of, if not THE most important ingredient. Look for plain (unsweetened), nonfat yogurt (or a vegan version if you prefer). Regular yogurt is best. I have tried with Greek yogurt, and the results weren't as good.

Close up of tetrazzini on a plate.

FAQ

Can I use a commercial vegetable broth?

Yes, look for the lowest sodium option available at your super market.

How do I prep this ahead of time?

To prep vegetable tetrazzini ahead of time, you will prepare the dish in its entirety, down to the step of baking. Instead of baking it, cover the casserole dish, and refrigerate for up to 5 days before you plan to eat it. Then, preheat your oven and bake until bubbly and browned on top. It may take upwards of 45 minutes or more since the dish will be cold now.

Related

Looking for other recipes like this? Try these:

  • Overhead image of a casserole in a casserole dish, with a bowl of steamed broccoli nearby.
    Italian Lentil & Rice Pantry Casserole
  • Baking pan of lasagna rolls.
    Zucchini Lasagna Rolls (dairy free)
  • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
    Creamy Chickpea Pasta with Veggies
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner

Pairing

These are my favorite dishes to serve with Vegetable Tetrazzini:

  • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
    Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Plate of biscuits, with a jar of jam. Two additional biscuits off the plate, in the foreground.
    Buckwheat Biscuits
  • Half of a baked pear in a dish, drizzled with chocolate sauce and toasted walnuts.
    Cinnamon Baked Pears with Toasted Walnuts and Chocolate Sauce
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📖 Recipe

Overhead image of tetrazzini in a casserole dish.

Vegetable Tetrazzini

Laura Yautz
This delicious, creamy vegetable tetrazzini is low fat, low sodium, high fiber, high protein, and absolutely mouth watering! Plus, it can be prepped ahead and simply popped in the oven when you get home from work.
5 from 1 vote
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Prep Time 30 minutes mins
Cook Time 35 minutes mins
Total Time 1 hour hr 5 minutes mins
Course Main Course
Cuisine American, Italian
Servings 6
Calories 302 kcal

Ingredients
  

  • 8 oz Uncooked Whole Wheat Spaghetti
  • 1 tablespoon Olive Oil
  • 1 medium Red Onion chopped
  • 1 medium Red Bell Pepper chopped
  • 8 oz Button Mushrooms sliced
  • 1 small Zucchini quartered lengthwise, and sliced
  • 1 can No Added Salt Chickpeas drained and rinsed
  • 1 tablespoon Granulated Garlic
  • 1 tablespoon Italian Seasoning
  • ½ teaspoon Nutmeg
  • ½ teaspoon Ground Pepper
  • 1 ½ cup Homemade Vegetable Broth
  • 1 ½ cup Plain Nonfat Yogurt
  • 2 ½ tablespoon All Purpose Flour
  • 3 tablespoon Parmesan Cheese

Instructions
 

  • Preheat oven to 350° F.
  • Cook the pasta al dente, according to package directions. Drain and set aside.
  • Heat the oil in a large skillet over medium heat.
  • Add the onions, and saute until translucent, about 5 minutes.
  • Add the bell pepper, mushrooms, and zucchini, and continue cooking until the vegetables are soft, and beginning to brown, about 10 minutes.
  • Meanwhile, make the sauce by whisking the vegetable broth, yogurt, flour, and parmesan cheese together in a bowl.
  • When the vegetables are soft, stir in the chickpeas, garlic, Italian seasoning, nutmeg, and ground pepper, and cook for another minute.
  • Turn the heat to low and slowly pour in the yogurt mixture.
  • Stir frequently, while bringing the mixture to a simmer.
  • Simmer for 1-2 minutes, until the sauce has thickened a bit.
  • Add the cooked spaghetti to the vegetables, and combine.
  • Pour into a 9 x 13 casserole dish, sprayed with cooking spray if desired.
  • If you like, sprinkle a little more parmesan cheese and Italian seasoning on top.
  • Bake uncovered until browned and bubbly, about 30-45 minutes.

Nutrition

Calories: 302kcal (15%)Carbohydrates: 52g (17%)Protein: 16g (32%)Fat: 5g (8%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 4mg (1%)Sodium: 115mg (5%)Potassium: 606mg (17%)Fiber: 8g (33%)Sugar: 10g (11%)Vitamin A: 143IU (3%)Vitamin C: 32mg (39%)Calcium: 194mg (19%)Iron: 3.2mg (18%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy tetrazzini
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Close up of tetrazzini on a plate. Text overlay: Vegetarian Tetrazzini; low fat, low sodium.

Melon Salad with Ginger Lime Dressing

May 24, 2023 by Laura Yautz Leave a Comment

Balls of melon in a watermelon bowl

Is there anything more refreshing on a scorching hot day than ripe, juicy melons soaking in a sweet and tangy dressing? This melon trio is sure to be your new go-to for healthy summer desserts and snacking. Indulge guilt-free in this Melon Salad with Ginger Lime Dressing that brightens up any picnic or cookout.

Balls of melon in a watermelon bowl

Melons are in peak ripeness in the summer, which makes this melon salad a no brainer when you start to see them in the grocery store. A must-make for your Memorial Day, Father's Day, 4th of July, or Labor Day celebrations.

Melons are generally low in calories, and high in water content, as well as fiber, and a variety of other nutrients. This makes them great for helping with hydration in the summer without going overboard on added sugar.

This mixed melon salad in particular is an excellent source of vitamin C, high in potassium, and a good source of fiber, while sporting only 132 calories for a 2 cup serving.

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Ingredients

Juicy, in-season melons are the star of the show here, so we keep the rest of the ingredients sparse so they can shine. Here's what you'll need.

Ingredients for melon salad.
  • Seedless watermelon
  • Cantaloupe
  • Honeydew melon
  • Limes
  • Honey
  • Grated ginger (fresh)
  • Mint

See recipe card for quantities.

Instructions

Our melon salad with mint comes together easily. Just follow these simple steps.

Ingredients for ginger lime dressing in a bowl.

Combine all the ingredients for the dressing in a small bowl.

Whisked ginger lime dressing for the melon salad.

Whisk the dressing to thoroughly combine, and set aside.

Half of a watermelon, with a melon baller, and several scoops taken from the melon.

Cut your watermelon in half, and begin scooping out spheres with a melon baller.

Close up of watermelon balls.

Don't worry if they aren't all perfect spheres! Cut down on food waste by using the entire melon, even if it makes odd shapes!

Half a cantaloup with the melon baller, and several scoops taken from the melon flesh.

Do the same with the other melons, being sure to scoop out and discard the seeds first.

Mixed melon balls in a bowl.

Combine all the melon balls in a large bowl.

Dressing being poured over the melon.

Pour the dressing on.

Melon ball salad tossed with the dressing.

Toss the melon balls with the dressing until everything is well combined.

Hint: make sure all your melons are all roughly the same size, so you have equal amounts of each in your salad!

Substitutions

Try these substitutions if you're having trouble getting ingredients, or want something a little different:

  • Melons - use any sweet melon or soft fleshed, scoopable fruit you can find, like other varieties of muskmelon, casaba melon, or even papaya or dragon fruit.
  • Citrus - use lemon juice or orange juice instead of lime juice
  • Vegan - make it vegan by omitting the honey, and using table sugar or another choice sweetener (maple syrup won't work in this particular recipe)

Variations

Melon salad is highly customizable based on personal preferences. You can experiment with different combinations of melons, herbs, cheeses, dressings, and other ingredients to create a melon salad that suits your taste. Don't be afraid to get creative and try new flavor pairings! Try starting here:

  • Mediterranean - add a sprinkle of feta cheese, along with cucumbers and/or olives (being mindful of sodium content)
  • Spicy - add a little chili paste in the dressing, according to your tastes
  • Fast prep - get this melon salad done in a flash by cutting the melons into bite sized cubes instead of balls.

See this Red White and Blue Fruit Salad you might also like!

Equipment

To make this melon ball salad, you will need:

  • Large cutting board and knife
  • Large bowl
  • Small bowl and whisk
  • Measuring cups and spoons
  • Microplane or citrus zester*
  • Citrus juicer**
  • Melon baller

*If you don't have a microplane, you can use the smallest holes on a box grater to zest the lime. Be careful to only grate off the peel and not the white pith under it.

**Pushing a small metal beater into half a lime and turning can be used to juice it if you don't have a juicer.

Storage

The melon salad is best eaten the day it's made. It can last in the refrigerator a few days max, because the watermelon will start to absorb the juices and break down.

Top tip

Make the melon fruit salad as close to serving time as you can. If you have to make it early, keep the melon balls and dressing separate, and toss them together just before serving.

Overhead image of balls of melon in a watermelon bowl

FAQ

Is melon salad a healthy option?

Melon salad can be a heart healthy option, as melons are low in calories and packed with vitamins, minerals, and antioxidants. However, the overall healthfulness of the salad depends on the ingredients used and the dressing. Opting for fresh, whole ingredients, going light on additions like meats, cheeses, and olives, and a lighter dressing can make it a nutritious choice.

How far in advance can you make melon balls?

You can make the melon balls up to 3 days in advance if you need to. Watermelon will release a lot of its own juice, so you may want to make sure to drain it daily. Toss the melon balls with dressing just before serving for the best quality.

Can you freeze melon balls?

The short answer is yes. But once they thaw, the texture will be off. If you have to freeze them to avoid spoilage, they will be great to use in smoothies, or to blend up as "ice cream", but they won't be great to eat as melon salad again.

To freeze, drain all the liquid from the melon, and discard. Line a baking sheet with parchment or a silicone mat, and place each melon ball on it, not touching the others. Freeze solid. Once frozen, you can place the melon balls in a freezer bag or container. They can remain frozen for up to 6 months.

Related

Looking for other recipes like this? Try these:

You must use the category name, not a URL, in the category field.

Pairing

These are my favorite dishes to serve with Melon Salad with Ginger Lime Dressing:

  • Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.
    Quinoa Mushroom Burgers with Black Beans
  • Serving platter with vegetable skewers piled on.
    Marinated Vegetable Skewers on the Grill
  • Glass baking dish with lentil baked beans and a wooden spoon scooping some.
    Healthy Baked Beans (with Lentils)
  • Wooden bowl with red cabbage coleslaw in it.
    Red Cabbage Vinegar Slaw

📖 Recipe

Balls of melon in a watermelon bowl

Melon Salad with Ginger Lime Dressing

Laura Yautz
This melon trio is sure to be your new go-to for healthy summer desserts and snacking. Indulge guilt-free in this this Melon Salad with Ginger Lime Dressing that brightens up any picnic or cookout.
No ratings yet
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 30 minutes mins
Total Time 30 minutes mins
Course Dessert, Snack
Cuisine American
Servings 6
Calories 132 kcal

Ingredients
  

  • 1 small Seedless Watermelon (about 4 cups of melon balls or cubes)
  • 1 Cantaloupe (about 4 cups of melon balls or cubes)
  • 1 Honeydew Melon (about 4 cups of melon balls or cubes)
  • 2 Limes zested, and juice of 1 lime
  • 2 tablespoon Honey
  • 1 tablespoon Grated Fresh Ginger
  • Mint for garnish

Instructions
 

  • Wash and dry all the melons.
  • Cut the watermelon in half, and use a melon baller to scoop out balls of melon, using the whole melon (you should have about 4 cups of watermelon).
  • Cut the cantaloupe in half, scoop out and discard the seeds, and use the melon baller to make balls out of the entire melon.
  • Repeat with the honeydew melon.
  • Combine the lime zest and juice, honey, and ginger in a bowl, and whisk to combine.
  • Pour the dressing over the melon, and toss to combine.
  • Use fresh mint leaves, or chop about 1-2 teaspoons of fresh mint to top the salad, if desired.

Notes

If you don’t have a melon baller, cutting the melons into cubes will work just as well.

Nutrition

Serving: 2cupsCalories: 132kcal (7%)Carbohydrates: 34g (11%)Protein: 2g (4%)Sodium: 40mg (2%)Potassium: 692mg (20%)Fiber: 2.5g (10%)Sugar: 31g (34%)Vitamin A: 612.72IU (12%)Vitamin C: 64.25mg (78%)Calcium: 25.3mg (3%)Iron: 0.81mg (5%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword melon ball salad
Tried this recipe?Let us know how it was!

Food safety

Important food safety tips for this recipe!

  • Wash produce thoroughly, even if they have thick skins you won't eat (your knife and cutting board will still get contaminated with any dirt and germs on the skins!)
  • Be careful of cross contamination - wash and sanitize counters and tools before starting
  • Wash hands before beginning, and after touching face, hair, pets, etc. and any time they are dirty
  • Don't leave food sitting out at room temperature for extended periods

See more guidelines at USDA.gov.

Balls of melon in a watermelon bowl. Text overlay: melon salad with ginger lime dressing.

Cherry Galette with Olive Oil Crust

May 5, 2023 by Laura Yautz 2 Comments

Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.

Not only is pie less than heart healthy, but it can often be cumbersome and technically difficult if you're a more novice baker. This Cherry Galette is going to change ALL OF THAT! We whip up this whole wheat and almond crust in no time, with an equally quick filling using frozen cherries, and simply fold the dough over on itself to create an easy and delicious dessert. Did we mention it's healthy, too?!

Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.

Galettes are a traditional French dish, and can be made sweet or savory. They are essentially free-form pies, and I'm not sure why we aren't making them more often! They are so easy and work for virtually any occasion.

Unlike traditional galettes, though, our cherry galette is made with healthier ingredients, making this dessert lower in added sugar, sodium, and saturated fat, and higher in fiber!

I like to use it as a comforting end to meals like Sautéed Tempeh with Caramelized Onions and Grapes, or Zucchini Lasagna Rolls.

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Ingredients for Whole Wheat Galette Dough

We all know pies aren't a very healthy thing to be eating a lot of. That's why I made this Cherry Galette heart healthy, with a whole wheat/almond combo crust, featuring olive oil instead of butter or shortening.

Ingredients for the dough.
  • Whole wheat pastry flour
  • Almond flour
  • Nonfat plain Greek yogurt
  • Olive oil
  • Unsweetened applesauce
  • Salt

See recipe card for quantities.

Ingredients for Cherry Filling

Our filling is naturally sweet, thanks to those delicious frozen cherries, so we only need a touch of maple syrup there, and a few other things.

Ingredients for cherry galette filling.
  • Frozen sweet cherries
  • Lime zest and juice
  • Whole wheat pastry flour
  • 100% pure maple syrup

See recipe card for quantities.

Instructions

We start our recipe like a typical pie recipe, but it just keeps getting easier from there!

Dry ingredients in a mixing bowl.

Combine all the dry ingredients in a mixing bowl

Wet ingredients in a glass liquid measuring cup.

Combine all the wet ingredients in another bowl

Wet ingredients poured into dry ingredients.

Pour the wet ingredients into the dry ingredients, and mix with a fork until a dough forms

Mixed dough, formed into a disk, covered with plastic wrap.

Form the dough into a disk, cover with plastic wrap, and let it rest while you make the filling

Ingredients for filling in a pot.

Add all the filling ingredients to a large sauce pan over medium heat.

Cherry filling in a pot.

Stir constantly, until the cherries thaw and release their juice, and the flour is completely incorporated with no lumps

Dough rolled out into a rough circle.

Roll out the dough, on some parchment paper, into a rough circle, about ⅙ inch thick, and 9-12 inches across

Cherry filling on the middle of the dough.

Use a slotted spoon to place the cherries in the middle of the dough, leaving 1 ½ - 2 inches around the edges

Edges of dough folded over the filling.

Carefully fold the edges of the dough over the cherry filling

Pour extra liquid from the pot into the galette.

Pour the extra cherry liquid into the galette now

Slide the galette on the parchment onto a baking sheet.

Gently slide the parchment paper with the galette onto a baking sheet

Galette fresh out of the oven.

Bake for about 35 minutes, or until the crust is nicely browned and the filling is bubbly

Hint: put your parchment paper on the counter, on top of a silicone baking mat to prevent it from sliding around while you're trying to roll out the dough:

Piece of parchment paper over a silicone baking mat, to prevent sliding when rolling out dough.

Substitutions

Looking for some modifications? Try one of these:

  • No added sugars - simply leave out the maple syrup
  • Vegan - use any plant based, unsweetened yogurt, instead of Greek yogurt
  • Olive oil - any other oil will work here, but be aware that palm oil and coconut oil are high in saturated fat, which is linked to heart disease. Consider grapeseed, avocado, or canola oil.
  • Nut free - you can use all whole wheat pastry flour instead of almond flour

Variations

There are endless variations on the galette, but here are some basic variations to this cherry galette recipe:

  • Extra almonds - before baking, sprinkle some sliced almonds and a few teaspoons of granulated sugar over the crust, or add a few drops of almond extract to the filling in the pot
  • Spiced filling - add a teaspoon of ground cardamom, cinnamon, or a dash of cloves to the filling
  • Other fruit - use any frozen berry instead of cherries (frozen strawberries will need to be thawed and sliced before you make the filling)

Try this 3-ingredient Cherry Almond Nice Cream if you love cherries!

Equipment

While you won't need a pastry cutter for this cherry galette recipe (cheers!), you will need a few basic tools for the job:

  • Mixing bowls
  • Measuring cups and spoons
  • Large saucepan
  • Mixing spoons and a fork
  • Parchment paper
  • Rolling pin
  • Baking sheet
  • Cooling rack

If you don't have a rolling pin, you can use a cylindrical bottle, can, or drinking glass, so long as it has straight, smooth sides.

Storage

The cherry galette will be alright at room temperature for 24 hours, but if it's going to be longer than that before you get to eat it, store it in the refrigerator, covered with plastic wrap.

It can be reheated before eating in a 350 degree F oven for about 10 minutes, if desired.

Cherry galette, with ice cream on top, and one slice removed.

Top tip

Make sure to add as little of the cherry juice as possible when you're spooning the filling onto the dough, until after you've folded up the edges. Otherwise, you're going to have a huge mess as the juice runs everywhere!

FAQ

Can I use fresh cherries for the galette?

Yes you can. You will need to halve, and pit all your cherries first, and then you can proceed with the recipe. You may find that there is a bit less liquid from the fresh cherries, so you can add a splash of apple juice or grape juice if you need.

Related

Looking for other heart healthy dessert recipes? Try these:

You must use the category name, not a URL, in the category field.

Pairing

These are my favorite dishes to serve with a Cherry Galette:

  • Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.
    Sautéed Tempeh with Caramelized Onions and Grapes
  • Overhead image of a plate with 2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad.
    Lemon Pepper Tofu
  • Baking pan of lasagna rolls.
    Zucchini Lasagna Rolls (dairy free)
  • Vegetable hash with chickpeas in a bowl with a salad to the side.
    Vegetable Hash with Chickpeas Skillet Dinner

📖 Recipe

Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.

Cherry Galette with Olive Oil Crust

Laura Yautz
This Cherry Galette features a whole wheat and almond crust with a quick filling made with frozen cherries. Did we mention it's healthy, too?!
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 29 minutes mins
Cook Time 35 minutes mins
Total Time 1 hour hr 4 minutes mins
Course Dessert
Cuisine American, French
Servings 8
Calories 217 kcal

Ingredients
  

For the crust

  • 1 cup Whole Wheat Pastry Flour
  • ½ cup Almond Flour
  • ¼ teaspoon Salt
  • ⅓ cup Nonfat Plain Greek Yogurt
  • ¼ cup Olive Oil
  • 2 tablespoon Unsweetened Applesauce

For the filling

  • 3 cups Frozen Cherries
  • ½ Lime zest and juice
  • 2 tablespoon Whole Wheat Pastry Flour
  • 2 tablespoon 100% Pure Maple Syrup

Instructions
 

  • Preheat oven to 400° F.
  • In a large mixing bowl, combine the flours and salt.
  • In another bowl combine the yogurt, oil, and applesauce.
  • Pour the wet ingredients into the dry ingredients, and mix until combined, but no more.
  • Form the dough into a disk, cover with plastic wrap, and allow to rest while you prepare the filling.
  • Add all the filling ingredients to a medium saucepan and, and bring to a simmer over medium heat, stirring constantly.
  • Once the mixture is simmering and well combined, remove from heat and set aside (it’s okay if the cherries aren’t hot all the way through - just so they’re thawed).
  • Turn out the dough onto a piece of parchment paper. Tip: Place the parchment paper on top of a silicone baking mat to prevent it from sliding around while you roll out the dough.
  • Roll out the dough to a rough circle, about 9-12 inches in diameter (⅙ - ⅛ inch thick).
  • Use a slotted spoon to spoon the cherries onto the dough, stopping 1 ½ - 2 inches from the edge.
  • Carefully fold the edges of the dough up over the cherry filling, pressing together gently as you go.
  • Now you can pour some of the remaining cherry liquid from the pan into the galette. You may not use all of it.
  • Bake for 35-45 minutes, until the crust is golden brown.
  • Cool completely before cutting. The filling will thicken as it cools.

Nutrition

Serving: 0.125recipeCalories: 217kcal (11%)Carbohydrates: 27g (9%)Protein: 5g (10%)Fat: 10g (15%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 0.5mgSodium: 78mg (3%)Potassium: 200mg (6%)Fiber: 4.2g (18%)Sugar: 11g (12%)Vitamin C: 4.5mg (5%)Calcium: 40mg (4%)Iron: 0.9mg (5%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword whole wheat galette
Tried this recipe?Let us know how it was!
Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice. Text overlay: Cherry Galette with olive oil crust.

Buffalo Tempeh Bites

April 28, 2023 by Laura Yautz Leave a Comment

Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.

Buffalo Tempeh Bites are crispy and spicy, and you won't be able to stop eating them! We marinate tempeh in our own delicious Buffalo sauce recipe, then add a cornmeal coating and pan fry for extra crunch! They're healthy, but no one will ever know!

Tempeh appetizer being dipped into ranch dressing.

Buffalo wings and spicy appetizers in general are synonymous with football games and other sports gatherings. These Buffalo tempeh bites are a perfect addition!

But don't stop there! Because we took care to make these heart healthy, they're going to be great to make for all kinds of occasions, and just because, too! Start with making our Low Sodium Buffalo Sauce - it's simple, and takes less than 10 minutes!

This recipe is high in protein, and a good source of heart healthy fats. It's also low to moderate in sodium, depending on the hot sauce you use to make your Buffalo sauce (we used Tabasco brand, making the recipe moderate in sodium).

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Ingredients

For our Buffalo tempeh recipe, we are going to make a simple cornmeal crust using only a few ingredients. Here's what you'll need!

Ingredients for Buffalo tempeh recipe.
  • Tempeh
  • Low sodium Buffalo sauce
  • Cornmeal
  • Garlic Powder
  • Dried Dill
  • Grapeseed oil (or other neutral, high smoke-point oil)

See recipe card for quantities.

Instructions

Here's how we make this crispy tempeh!

A block of tempeh cut into 14 pieces.

Cut your block of tempeh into bite sized pieces

Cut up squares of tempeh mixed into Buffalo sauce to marinate.

Coat all the tempeh pieces with Buffalo sauce and marinate.

Oil heating in a skillet.

Heat oil in a large, non-stick skillet, over medium heat.

Cornmeal breading ingredients in a bowl.

Mix the cornmeal coating ingredients.

Tempeh square dredged in cornmeal breading.

Dredge each piece of tempeh in the cornmeal mixture to coat.

Tempeh coated with cornmeal breading, cooking in a skillet.

Add all the tempeh pieces to the heated skillet, and cook until brown and crispy.

Buffalo tempeh cooking in a skillet, browned on the top.

Continue flipping and cooking until the tempeh is crispy on each side - about 2-5 minutes per side.

Finished tempeh draining on a paper towel.

Remove the tempeh from the skillet, and drain on a paper towel.

Hint: dredge means to lightly coat a food with a dry ingredient, like flour, cornmeal, or breadcrumbs.

Substitutions

This recipe is vegetarian and gluten free (if your tempeh is gluten free). Here are some substitutions for other modifications.

  • Vegan - when you make your Buffalo sauce, use a vegan yogurt, like Forager Project, or Silk. Just make sure it's unsweetened.
  • Coating - use Panko or regular whole wheat breadcrumbs instead of cornmeal
  • Sauce - use your favorite Buffalo sauce (but watch the amount of sodium in it!)

You might want to check out my article on how to cook with less salt.

Variations

Crispy Buffalo tempeh bites are spicy, as the name suggests. Here are some variations, and other ways to serve Buffalo tempeh.

  • Kid friendly - marinate the tempeh in BBQ sauce or ketchup instead of Buffalo sauce
  • Sandwich - cut each tempeh block in thirds instead of bites, marinate, and proceed with the recipe as written. Then assemble a sandwich with a slice of tempeh, low fat ranch or blue cheese dressing, lots of greens, and celery sticks on the side.
  • Salad - use these to top a simple green salad, using either low fat ranch or blue cheese dressing

Note that neither ranch nor blue cheese dressing are particularly heart healthy, so use in moderation. Read the labels, looking specifically for saturated fat, sodium, and added sugar content.

Equipment

For these Buffalo tempeh bites, a non stick skillet is going to work best so that the cornmeal coating stays put, and gets nice and crispy without too much oil.

If you don't have a non stick skillet, a cast iron skillet would be the next best choice. Of course you can use a regular stainless steel skillet, but know that you may experience some sticking to the pan, or some of the breading may come off.

Storage

Foods with crispy coatings don't generally store well, and these are no exception. The coating will start to take on moisture and become soft.

This isn't a food safety issue, however, so if you do have leftovers, cool them completely before storing in a container in the refrigerator for up to 5 days. Cooling them completely first ensures the crispy coating will take up as little moisture as possible.

To reheat, use a toaster oven, or regular oven, preheated to 400 degrees F, and bake for 5-10 minutes, watching closely to avoid burning. A microwave is fine for reheating as long as you don't mind the tempeh bites no longer being crispy.

Top tip

You will want to make these as close to serving time as possible so they are nice and crispy. The tempeh can marinate in the Buffalo sauce for up to 24 hours, so use that to your advantage!

Crispy buffalo tempeh appetizers on a plate with ranch dressing in a small bowl.

FAQ

Why is my cornmeal coating coming off the tempeh?

This can happen for a few reasons:
- The skillet isn't hot enough before adding the tempeh, leading to excessing oil absorption
- The coating may be sticking to the pan if it's not a non stick pan
- You may be accidentally too rough in flipping the tempeh, causing the breading to break off (use tongs, and gently turn the pieces)
- There is too much breading on the tempeh

Related

Looking for other high protein recipes like this? Try these:

  • Cast iron skillet with tempeh, caramelized onions, and grapes in it. Garnished with fresh rosemary.
    Sautéed Tempeh with Caramelized Onions and Grapes
  • Glass baking dish with lentil baked beans and a wooden spoon scooping some.
    Healthy Baked Beans (with Lentils)
  • Overhead image of a plate with 2 slices of cooked tofu over a bed of greens, with a side of shredded beet salad.
    Lemon Pepper Tofu
  • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
    Creamy Chickpea Pasta with Veggies

Pairing

These are my favorite dishes to serve with Buffalo Tempeh Bites:

  • Buffalo sauce in a small jar, with celery sticks in the background.
    Low Sodium Buffalo Sauce
  • Square image of a stuffed mushroom
    Spinach and Feta Stuffed Mushrooms (Gluten Free)
  • meatballs made of black beans in a large cast iron skillet with marinara sauce.
    Italian Style Black Bean Meatballs
  • Pink beverage in a glass.
    Hibiscus Rose Cooler

📖 Recipe

Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.

Buffalo Tempeh Bites

Laura Yautz
Buffalo Tempeh Bites are crispy and spicy, and you won't be able to stop eating them!
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 20 minutes mins
Marinating time 1 hour hr
Total Time 1 hour hr 30 minutes mins
Course Appetizer, Main Course
Cuisine American
Servings 4
Calories 205 kcal

Ingredients
  

  • 8 oz Tempeh
  • 1 recipe Buffalo Sauce
  • ½ cup Cornmeal
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Dried Dill
  • 2-3 tablespoon Grapeseed Oil

Instructions
 

  • Remove the tempeh from the packaging, and cut into bite size pieces; about 14-20 pieces total.
  • Toss the tempeh pieces with the Buffalo sauce, cover, and marinate in the refrigerator for at least 1 hour.
  • Combine the cornmeal, garlic, and dill in a small bowl.
  • Heat the oil in a medium to large skillet over medium heat.
  • Remove the tempeh from the sauce, and dredge each piece in the cornmeal mixture.
  • Place the tempeh pieces in the skillet, and cook until browned, about 5 minutes.
  • Gently flip the tempeh with tongs and continue cooking another 5 minutes.
  • Continue doing this until the tempeh is browned and crispy on all sides.
  • Remove the tempeh from the skillet and place on a paper towel to soak up extra oil.
  • Serve hot with extra Buffalo sauce, blue cheese or ranch dressing, as desired.

Nutrition

Serving: 0.25recipeCalories: 205kcal (10%)Carbohydrates: 10g (3%)Protein: 14g (28%)Fat: 13g (20%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 7gMonounsaturated Fat: 3gCholesterol: 0.7mgSodium: 191mg (8%)Potassium: 315mg (9%)Fiber: 3g (13%)Sugar: 2g (2%)Vitamin A: 80IU (2%)Vitamin C: 1.3mg (2%)Calcium: 84mg (8%)Iron: 2.1mg (12%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword crispy tempeh, tempeh appetizer
Tried this recipe?Let us know how it was!

Food safety

The last thing anyone wants is a bout with food poisoning! These are great tips to minimize the risk.

  • Cook foods to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Do not reuse marinade that raw meat was in
  • Wash hands before touching food, and after touching raw meat, your hair, face, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Use oils with high smoke point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Crispy tempeh appetizers on a plate with ranch dressing in a small bowl. Text overlay: Buffalo tempeh; crispy, gluten free.

Low Sodium Buffalo Sauce

April 19, 2023 by Laura Yautz 2 Comments

Buffalo sauce in a small jar, with celery sticks in the background.

Buffalo sauce is delicious and iconic, and usually is very high sodium, and sometimes high fat. A tablespoon of one popular brand has almost 500mg sodium! My Low Sodium Buffalo Sauce, though, boasts just 67mg sodium per tablespoon, and a secret ingredient makes it creamy and tangy without all the butter!

Buffalo sauce in a small jar, with celery sticks in the background.

This low sodium Buffalo sauce is great for making your next Buffalo chicken dip just a little healthier, or as a low sodium wing sauce for your next football party, or for slathering on whatever you like it on!

It drives me a little nuts when I'm wanting to make a healthier recipe, and all the ingredients have great substitutes, but the sauce is basically a salt lick! That's why I love making a variety of low sodium condiments, like this low sodium Buffalo sauce, to keep around for such occasions!

You might also be interested in how to cook with less salt.

Because of the healthy ingredients we're using, our sauce turns out to be not only low sodium, but also fat free, sugar free, and very low calorie.

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Ingredients

We're using a handful of basic ingredients for our healthy Buffalo sauce.

Ingredients for making low sodium buffalo sauce.
  • Low sodium hot pepper sauce
  • Nonfat Plain Greek Yogurt (or a plant-based alternative)
  • Apple cider vinegar
  • Garlic powder
  • (optionally) Chipotle chile powder or cayenne pepper

See recipe card for quantities.

Instructions

Our sauce comes together lickety split in a few short steps.

All ingredients for buffalo sauce in a sauce pan.

Combine all the ingredients into a small saucepan.

Sauce ingredients whisked together.

Whisk to combine all the ingredients.

Sauce ingredients simmering in a sauce pan.

Bring to a simmer, and allow to reduce about 5-10 minutes.

Finished sauce in a pan.

Remove from heat and refrigerate until ready to use.

Hint: be sure to whisk frequently when your sauce is simmering to avoid it burning on the bottom.

Variations

In the mood for something different? Try one of these options.

  • Sweet - add a tablespoon or two of honey or 100% pure maple syrup
  • Smokey - add a couple drops of liquid smoke
  • Less spicy - don't use either the cayenne or chipotle powders, and use a little less hot sauce

You can also add a little to this Low Sodium BBQ Sauce for a delicious Buffalo BBQ Sauce!

Storage

Cool your healthy Buffalo sauce completely, and store it in an airtight container in the refrigerator for up to a week. This version is a little more perishable because of the yogurt.

This sauce can be frozen for up to 6 months. It may seem more watery when thawed. If this happens, put it back in a saucepan and simmer gently until the consistency seems right.

Top tip

Heat the sauce gently to a simmer, and no more. If you bring the sauce to a full boil, the yogurt may begin to separate and appear grainy.

FAQ

What are low sodium hot sauce brands?

I use Tabasco brand because it's easy to find, and relatively low sodium. However, there are some brands that are even lower sodium. A few of those are: Doc's Salt Free Hot Sauce, Mr. Spice Salt Free Hot Sauce, and Jersey Girl Sizzlin' Salt Free Hot Sauce. All are available on Amazon.

Related

Looking for other low sodium sauces? Try these:

  • Small jar of green sauce, with ingredients around it.
    Cilantro Lime Sauce (dairy free)
  • Close up of a jar of BBQ sauce.
    Low Sodium BBQ Sauce
  • Close up of small glass bowl of ketchup.
    Low Sodium Ketchup (sugar free too!)
  • Red sauce in a jar, with enchiladas being made in the background.
    Low Sodium Enchilada Sauce

📖 Recipe

Buffalo sauce in a small jar, with celery sticks in the background.

Low Sodium Buffalo Sauce

Laura Yautz
Everything you want in a Buffalo sauce without all the butter and sodium!
5 from 1 vote
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Prep Time 2 minutes mins
Cook Time 10 minutes mins
Total Time 12 minutes mins
Course Condiment
Cuisine American
Servings 22
Calories 5 kcal

Ingredients
  

  • 1 cup Low Sodium Hot Pepper Sauce
  • ½ cup Nonfat Plain Greek Yogurt
  • 2 teaspoon Apple Cider Vinegar
  • 1 teaspoon Garlic Powder
  • optional ¼-1/2 teaspoon Cayenne or Chipotle Chile Powder

Instructions
 

  • Add all the ingredients to a small sauceplan.
  • Whisk well.
  • Bring to a simmer over medium heat.
  • Reduce heat to low, and continue to simmer, whisking frequently to avoid burning, for 5-10 minutes.
  • Remove from heat, and refrigerate in an airtight container until ready to use.

Nutrition

Serving: 1TablespoonCalories: 5kcalProtein: 1g (2%)Sodium: 67mg (3%)Potassium: 77mg (2%)Vitamin A: 8.5IUVitamin C: 0.5mg (1%)Calcium: 7.5mg (1%)Iron: 0.13mg (1%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy buffalo sauce
Tried this recipe?Let us know how it was!

Food safety

Always remember to keep your food safe for consumption, no matter what it is!

  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Sauce that meat has been marinated in should be discarded, and never reused
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended

See more guidelines at USDA.gov.

Buffalo sauce in a small jar, with celery sticks in the background. Text overlay: Low Sodium Buffalo Sauce.

Healthy Thumbprint Cookies

April 13, 2023 by Laura Yautz 2 Comments

Overhead image of three thumbprint cookies on a platter with strawberry jam in them

Cookies that are easy and healthy, with a delicious nutty flavor complemented by sweet jam. These Healthy Thumbprint Cookies are low sugar and low fat, and free of dairy and eggs.

They're made with a combination of whole wheat pastry flour and almond flour to keep the cookie moist and light with tons of flavor!

Three cookies on a wooden platter.

In addition to being heart healthy, these thumbprint cookies are vegan, as we're not using eggs, milk, butter, or any other animal products.

These healthy cookies are great for Christmas, Easter, or really just because. They are low fat, low sugar, and low sodium, making them a perfect end to any meal.

You may wish to learn more about how to cook with less salt.

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Ingredients

The base of our thumbprint cookies is a blend of almond flour and whole wheat pastry flour. Do not try to substitute whole wheat flour. Your cookies will turn out very dense.

Ingredients for thumbprint cookies.
  • Whole wheat pastry flour
  • Almond flour
  • Salt
  • Unsweetened applesauce
  • 100% pure maple syrup
  • Grapeseed oil
  • Vanilla extract
  • No added sugar fruit jam

See recipe card for quantities.

Instructions

These healthy thumbprint cookies are prepared almost the same as regular thumbprint cookies.

Dry cookie ingredients in a bowl.

Combine all the dry ingredients in a large bowl and mix.

Wet cookie ingredients in a bowl.

In a separate bowl, combine all the wet ingredient and mix.

Wet and dry cookie ingredients, combined, in a bowl.

Pour the wet ingredients into the dry ingredients.

Cookie dough in a bowl.

Mix well, until a thick dough forms.

Cookie dough formed into balls on a cookie sheet.

Form balls with one tablespoon of dough each.

Unbaked cookies on a cookie sheet, showing using a teaspoon to make indentations in thumbprint cookies.

Use a the back of a teaspoon (or your thumb) to press wells into the balls of dough, being careful they don't crack apart.

Unbaked cookies filled with jam.

Fill each well with jam.

Baked cookies on a cookie sheet.

Bake until the cookies just start to brown and no more.

Hint: if the dough cracks apart too much when you are forming the indentation, the jam will leak out as it bakes. Make sure to firmly press the dough together as you roll the balls.

Substitutions

Try some of these substitutions if you need a modification:

  • Flour - to make these gluten free, use an all purpose gluten free flour instead of the whole wheat pastry flour. It will no longer be whole grain unless your gluten free flour is whole grain.
  • Oil - use sunflower, peanut or canola oil instead of grapeseed. A neutral oil will be best, which is why I'm not recommending olive oil for this particular recipe.
  • Sweetener - use either white or brown sugar in place of maple syrup. Honey does not work well in this recipe.
  • Nut free - to make this nut free, use ½ cup finely ground sunflower seeds instead of almond flour, or simply use an extra ½ cup whole wheat pastry flour.

Variations

Here are several ideas on how to mix up this recipe for a little variety!

  • Walnuts - use finely ground walnuts (or any finely ground nut) in place of almond flour
  • Jam - I use strawberry jam, but blueberry, cherry, or even orange marmalade would work great (learn more about choosing a healthy jelly)
  • Applesauce - try a flavored unsweetened applesauce for extra flavor, like strawberry or blueberry. You can even use a mashed banana instead if you like.

You might also really like these Peanut Butter and Jelly Dessert Bars.

Storage

Almond flour thumbprint cookies will store great in an airtight container at room temperature for about 5 days. You might get a few more days out of them if it's not hot and humid.

These can be frozen for up to six months. Thaw at room temperature for an hour or two.

Top tip

Absolutely use whole wheat pastry flour for this and other baked goods. If you try to use regular whole wheat flour, your cookies will be hard and dense.

FAQ

Can I use all almond flour for these?

No. This particular recipe will not turn out if you use all almond flour.

Why are my cookies cracking so much when I put the thumbprint in them?

This can happen for two reasons. Either the dough it too dry, or you are trying to indent them too fast or too deeply.

Try pressing down more slowly, and not as deep first. If that doesn't work, you can try remixing the dough with a few teaspoons of water and trying again.

Related

Looking for other recipes like this? Try these:

You must use the category name, not a URL, in the category field.

Pairing

These are my favorite dishes to serve with Healthy Thumbprint Cookies:

  • Pink beverage in a glass.
    Hibiscus Rose Cooler
  • Overhead image of a casserole in a casserole dish, with a bowl of steamed broccoli nearby.
    Italian Lentil & Rice Pantry Casserole
  • Baking pan of lasagna rolls.
    Zucchini Lasagna Rolls (dairy free)
  • Stuffed honeynut squash halves on a baking pan.
    Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf

📖 Recipe

Overhead image of three thumbprint cookies on a platter with strawberry jam in them

Healthy Thumbprint Cookies

Laura Yautz
Thumbprint cookies that are easy and healthy, with a delicious nutty flavor complemented by sweet jam.
No ratings yet
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Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dessert
Cuisine American
Servings 18 cookies
Calories 91 kcal

Ingredients
  

  • 1 ½ cup Whole Wheat Pastry Flour
  • ½ cup Almond Flour
  • ⅛ teaspoon Salt
  • ¼ cup Unsweetened Applesauce
  • ¼ cup 100% Pure Maple Syrup
  • 2 tablespoon Grapeseed Oil
  • 1 teaspoon Vanilla Extract
  • ⅓ cup No Added Sugar Fruit Jam

Instructions
 

  • Preheat oven to 350° F.
  • In a large bowl, mix together the whole wheat pastry flour, almond flour, and salt.
  • In a separate bowl, mix the applesauce, maple syrup, oil, and vanilla.
  • Pour the wet mixture into the dry ingredients, and mix thoroughly.
  • Measure out the dough, 1 tablespoon at a time, and roll it into a ball.
  • Place the balls on a lined baking sheet, about 2 inches apart. You will probably need two baking sheets, or will have to do two batches.
  • Now use the back of a teaspoon (or your thumb) to gently press a hole into each ball. It’s ok if they crack a little.
  • Fill each hole with no added sugar jam.
  • Bake 12-15 minutes, until the cookies are just starting to brown.
  • Cool on the baking sheet for 5 minutes before moving to a cooling rack to cool completely.

Nutrition

Serving: 1cookieCalories: 91kcal (5%)Carbohydrates: 14g (5%)Protein: 2g (4%)Fat: 3g (5%)Saturated Fat: 0.3g (2%)Polyunsaturated Fat: 1.4gMonounsaturated Fat: 1.2gSodium: 17mg (1%)Potassium: 53mg (2%)Fiber: 2g (8%)Sugar: 5.6g (6%)Calcium: 13.75mg (1%)Iron: 0.42mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy cookies
Tried this recipe?Let us know how it was!
Two cookies on a wooden platter, sprinkled with powdered sugar. Text overlay: Almond flour thumbprint cookies; low sugar, dairy and egg free.

Creamy Chickpea Pasta with Veggies

April 3, 2023 by Laura Yautz Leave a Comment

A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.

Creamy chickpea pasta is a quick and healthy pasta meal that is filling and tastes great. The vegetables can be modified for any season, so this recipe will work any time of year. A pre-chopped veggie mix will get dinner on the table in record time!

Close up bowl of creamy rotini pasta with vegetables.

Creamy Chickpea Pasta with Vegetables is perfect for Spring, though easily customizable for any season. Since we're using chickpea pasta, the meal is high protein without having to add anything extra.

This is also a relatively low calorie pasta dish, while being a good source of heart healthy monounsaturated fats, high in fiber, vitamin A, and calcium. It's a great source of vitamin K - 141% DV - so if you're watching your vitamin K intake, you may want to take note.

This delicious gluten free pasta dish pairs well with both Arugula Avocado Salad and Deconstructed Pesto Herb Salad.

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Ingredients

While you can use any combination of vegetables you like, I recommend using a ready-to-go mix like this asparagus sauté from Trader Joe's. Otherwise, you will need an onion + 3 cups of chopped, assorted vegetables.

Trader Joe's asparagus sauté veggies.
  • Chickpea pasta
  • Olive Oil
  • Assorted vegetables
  • Garlic
  • Italian seasoning
  • Ground pepper
  • Sundried tomatoes in oil
  • Capers
  • Unsweetened cashew milk
  • Cornstarch
  • Baby spinach

Instructions

This creamy healthy pasta is really so easy. Here's how!

Pouring pasta into boiling water.

Cook the chickpea pasta according to the package instructions. Drain, and set aside.

Mushrooms, asparagus, onions, and garlic sauteing in a pan.

Sauté the vegetables and spices until they start to caramelize, about 10 minutes.

Sauteed vegetables in a pan, with sundried tomatoes and minced capers added.

Add the sundried tomatoes and minced capers, and sauté for another few minutes.

Pouring cashew milk into a pan of sauteed vegetables.

Pour the cashew milk and cornstarch into the sauteed vegetables, and cook on low for up to 5 minutes, until the sauce thickens.

Spinach in creamy sauce.

Turn the heat off, and wilt the spinach into the sauce.

Creamy pasta dish in a large sauté pan.

Add the cooked pasta, and stir to combine.

Tip: letting the completed dish to rest for 5-10 minutes before serving will allow the sauce to become thicker and creamier.

Substitutions

Creamy Chickpea Pasta is a gluten free pasta recipe as is. Here are some popular substitutions you may enjoy.

  • Pasta - use any pasta you like; lentil, whole wheat or brown rice pasta would be great
  • Cashew milk - another non-dairy substitute, like unsweetened soy milk, would work great here, too. Hint: avoid using cream and other high fat dairy products in this dish, since it would no longer be heart healthy.
  • Spinach - try using kale (or baby kale), collard greens, or Swiss chard

We love chickpea pasta because it's high in protein. If you opt for another type of pasta, you may wish to add a can of (no added salt) beans to offset the protein loss in the recipe.

Seasonal Variations

As it's written, this creamy veggie pasta is perfect for Spring! While you can use any vegetables you like, here are some delicious modifications for other seasons:

  • Summer - use a mix of zucchini, yellow squash, and bell peppers
  • Fall - try shredded Brussels sprouts, carrots, and broccoli
  • Winter - consider cauliflower, parsnips, and beets

See all of the healthy seasonal recipes on my website!

Storage

If you have leftover creamy chickpea pasta, it can be stored in an airtight container in the refrigerator. Make sure to allow the dish to cool most of the way before putting the lid on.

The pasta will keep for about 5 days this way. It may absorb some of the sauce as it sits. If this happens, simply add a splash more cashew milk as you reheat it, until it is the consistency you like.

A fork with rotini pasta and veggies on it being lifted out of a bowl of the pasta.

Top tip

Whisking the cornstarch into the cold cashew milk ensures a smooth sauce. If you add the dry cornstarch to hot liquid, it will clump immediately.

FAQ

Why don't you add any salt to this recipe?

It's well known that excess sodium can raise blood pressure, and so many people are sensitive to it (read more about sodium and blood pressure)! For that reason, we make all our recipes lower sodium.

However, we do use some salty elements in this dish. In fact, this is one of our higher sodium recipes. The main ingredient we use for salt in this recipe is capers. Capers add a ton of other dimension and flavor, too, which is why we use them instead of simply adding salt.

You are certainly free to add some salt if you feel it needs it, but remember that it's already at the max sodium level for a meal.

How can I add more protein if I don't use chickpea pasta?

To add extra protein, try adding a can of (no added salt) beans - chickpeas, black beans, etc. - or grilled chicken, salmon, or tofu.

How can I lower the amount of sodium in this dish?

You can lower the amount of sodium by using less capers and more Italian seasoning, by using unsweetened soymilk instead of cashew milk, or by simply eating less than a serving.

Related

Looking for other fast and easy meal recipes like this? Try these:

You must use the category name, not a URL, in the category field.

Pairing

These are my favorite dishes to serve with Creamy Chickpea Pasta with Vegetables:

  • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
    Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
  • Plate of biscuits, with a jar of jam. Two additional biscuits off the plate, in the foreground.
    Buckwheat Biscuits
  • Overhead picture of large plate with salad on it.
    Arugula Avocado Salad with Pineapple Vinaigrette
  • Dessert bars stacked on a plate.
    Peanut Butter and Jelly Dessert Bars

📖 Recipe

A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.

Creamy Chickpea Pasta with Vegetables

Laura Yautz
A quick and healthy pasta meal that is filling and tastes great. The vegetables can be modified for any season, so this recipe will work any time of year. A pre-chopped veggie mix will get dinner on the table in record time!
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine American, Italian
Servings 4
Calories 263 kcal

Ingredients
  

  • 8 oz Chickpea Pasta (rotini or penne work best)
  • 1 tablespoon Olive Oil
  • 12 oz Pre-chopped Assorted Vegetables OR 3 ½ - 4 cups Chopped Assorted Vegetables
  • 4 Garlic cloves, minced
  • 2 teaspoon Italian Seasoning
  • ¼ teaspoon Ground Pepper, or more to taste
  • ½ cup Sundried Tomatoes in Oil, drained and sliced
  • 2 tablespoon Capers, drained and minced
  • 3 cups Unsweetened Cashew Milk
  • 2 tablespoon Cornstarch
  • 3 cups Baby Spinach

Instructions
 

  • Bring a large pot of water to a boil, and cook the chickpea pasta according to the package instructions. Drain, and set aside (drizzle with a bit of oil if needed to prevent sticking).
  • Meanwhile, heat a large skillet over medium heat, with oil in it.
  • Add vegetables, garlic, Italian seasoning, and pepper, and saute until the vegetables start to caramelize; about 5-10 minutes.
  • Add the sundried tomatoes and capers, and cook another 1-2 minutes.
  • Whisk the cornstarch into the cold cashew milk.
  • Slowly pour the cashew milk into the skillet with the vegetables. Reduce heat to low, and simmer until the sauce thickens, about 3-5 minutes.
  • Turn off the heat, and add the spinach. Stir until the spinach is wilted.
  • Finally, add the pasta, and stir to combine.
  • Serve hot.

Nutrition

Calories: 263kcal (13%)Carbohydrates: 33g (11%)Protein: 11g (22%)Fat: 12g (18%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 750mg (33%)Potassium: 158mg (5%)Fiber: 10g (42%)Sugar: 5g (6%)Vitamin A: 1027IU (21%)Vitamin C: 11mg (13%)Calcium: 387mg (39%)Iron: 2mg (11%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword gluten free pasta, healthy pasta
Tried this recipe?Let us know how it was!

Food safety

One of the benefits of cooking without meat is that we have little chance for cross contamination. Still, these are important food handling tips for this creamy veggie pasta:

  • Wash hands before starting, and after touching hair or face, or eating/drinking
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with high smoke point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

A bowl of creamy rotini pasta with vegetables. Text overlay: Creamy Chickpea Pasta with Veggies

Celery and Leek Soup

March 21, 2023 by Laura Yautz 2 Comments

A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.

Celery and Leek soup tastes and looks just like Spring! Fresh celery is cooked with aromatic leeks and creamy potatoes for a deliciously thick soup without any cream at all! We added a can of white beans, so it's high protein, too! Pair it with a beautiful side salad for an easy and balanced meal!

A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad, another bowl of soup, and a fresh leek, celery, and microgreens are scattered about the background.

How to clean and cut leeks

Cutting and cleaning leeks isn't hard, but it's a little different than most veggies. Here's how to do it!

A leek on a cutting board.

First, get a cutting board big enough for the leek, and a sharp knife. We are going to cut some of the leek off, so it can overhang the board a little. Don't worry about washing the leek first. We're going to do that after we cut it.

Second, cut off the bottom of the leek that has the roots, and the dark green tops. While edible, the dark green leaves are very tough and fibrous. We generally discard them, but they can also be used in homemade vegetable broth (wash them before storing them in the freezer!).

A leek on a cutting board with the tops and bottom cut off.
Sliced leeks on a cutting board.

Third, slice the leek into the thickness you want for your recipe. You'll notice your cutting board getting dirty. The way leeks grow allow for soil to end up on the inside of the vegetable when it is done. This is why we cut it first, and then wash it.

Finally, wash the leeks. Put them in a mesh strainer or colander, and run them under cool water, swishing them around with your hands to remove all the dirt. Make sure to wash your cutting board and knife with warm soapy water if you plan on cutting more food!

Sliced leeks in a mesh strainer, with water pouring over.

Now you're ready to make leek and celery soup (or whatever other recipe you're putting leeks in)!

A leek sliced crosswise to reveal the dirt and sand inside.

Here's a close up of the sandy soil inside the leek. Even if you try to wash it before you cut it, you'll have to wash it again afterward!

What to serve with Celery and Leek Soup

This Leek Celery Soup can absolutely be an entrée. It's filling, high fiber, high protein, and delicious! But whether you want this to be your entrée, a side, or an appetizer, you probably want something else to go with it. Here are some of my favorite recipes to serve with this delicious Spring soup:

  • Olive Oil Biscuits (Gluten free)
  • Vegetable Hash with Chickpeas
  • Arugula Avocado Salad with Pineapple Vinaigrette
  • Or any simple tossed salad!
  • Garlicky Roasted Broccoli and Mushrooms
  • Chickpea Salad Sandwiches
  • Vegetarian Stuffed Peppers

Frequently Asked Questions

How do I make this Celery and Leek Soup without potatoes?

Good news! It's simple. Just leave them out. Really. The beans will help to add thickness to your soup as well. You should also cut the amount of vegetable broth you use to about 2 to 2 ½ cups. You can always add it in at the end when you're blending it if it's too thick.

Where do I find leeks?

You can find leeks in the refrigerated produce section of your grocery store, usually near heads of lettuce and other "bulk" greens. Some retailers cut off the dark green tops and package the leeks for you (Trader Joe's does this), so you'll find them in a bag, but still in the refrigerated produce section.

Why did my soup turn dark green after I refrigerated it?

This is a normal color change. The spinach will cause the color to darken the more it is exposed to the air. To help prevent this as much as possible, you can store leftovers in an airtight container in the refrigerator, with plastic wrap resting directly on the soup's surface. This will help reduce the amount of oxidation - and discoloration - that occurs.

If you're not a huge fan of celery soup (or even if you are!), check out all our heart healthy, low sodium soup recipes in the Soup Archives!

If you try Celery and Leek Soup, I want to hear from you in the comments below!

📖 Recipe

A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.

Celery and Leek Soup

Laura Yautz
Celery and Leek soup tastes and looks just like Spring! Fresh celery is cooked with aromatic leeks and creamy potatoes for a deliciously thick soup without any cream at all! We added a can of white beans, so it's high protein, too! Pair it with a beautiful side salad for an easy and balanced meal!
5 from 1 vote
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Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Lunch, Soup
Cuisine American
Servings 4
Calories 220 kcal

Equipment

  • High speed blender

Ingredients
  

  • 1 tablespoon Olive Oil
  • 2 cups sliced Leek (about 1 medium leek)
  • 2 cups chopped Celery (about 3-5 stalks)
  • 2 cups peeled and chopped Russet Potatoes (2 medium potatoes)
  • 3 Garlic Cloves chopped
  • ¼ teaspoon Salt
  • 3 cups Homemade Vegetable Broth
  • 1 can No Added Salt Cannellini Beans (or any white bean)
  • 2 tablespoon chopped Fresh Parsley + more for garnish
  • 1 teaspoon dried Thyme
  • 2 oz Baby Spinach
  • Fresh Ground Black Pepper to taste

For optional garnish:

  • Celery leaves
  • Parsley
  • Microgreens (I used the spicy blend)
  • Sesame Seeds
  • Dollop of plain Greek yogurt

Instructions
 

  • Heat olive oil in a large pot over medium heat. When hot, add the leeks, celery, potatoes, garlic, and salt, and saute for about 10 minutes, until the leeks have softened.
  • Add the vegetable broth, beans, parsley, and thyme and bring to a boil. Reduce heat to low or medium-low, and simmer for 15-20 minutes, until the potatoes are very soft and can be mashed with a fork.
  • Turn off the heat. Add the spinach and black pepper to taste. Stir the soup while the spinach wilts.
  • Allow the soup to cool for a few minutes.
  • Carefully pour the soup into a high speed blender. Blend on high until smooth. Return the soup to the pot, and reheat if necessary.
  • Alternatively you can puree the soup using an immersion blender, but the soup may not turn out as smooth.
  • Serve hot, garnished with an assortment of goodies you like, and a side salad or crusty bread.

Nutrition

Serving: 1.25cupCalories: 220kcal (11%)Carbohydrates: 40g (13%)Protein: 10g (20%)Fat: 4.4g (7%)Saturated Fat: 0.6g (4%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 2.5gSodium: 211mg (9%)Potassium: 886mg (25%)Fiber: 10g (42%)Sugar: 3.7g (4%)Vitamin A: 383IU (8%)Vitamin C: 25mg (30%)Calcium: 75mg (8%)Iron: 2mg (11%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword low sodium soup, nondairy soup
Tried this recipe?Let us know how it was!
Infographic showing how to clean and cut leeks. Step 1: place the leek on a cutting board. Step 2: Cut off the bottom and the dark greens and set them aside. Step 3: Slice the leek. Step 4: Put the slices in a strainer, and run under cool water. Step 5: Use your hands to swish the slices around to get all the sand off.
A bowl of soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background. Text overlay: Celery and Leek Soup.

Carrot Waffles

March 2, 2023 by Laura Yautz Leave a Comment

Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.

Healthy carrot waffles are a fun and unique way to eat veggies for breakfast. We use crushed pineapple to sweeten the batter instead of sugar, for a slightly tropical note, and top with yogurt, orange slices, raisins, and walnuts. All the delicious flavors of carrot cake without the sugar coma! These are low sodium waffles, too!

Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts. Another plate, dressed the same, and some shredded carrots are visible in the background.

How to make healthy waffles

So many people ask: are frozen waffles healthy? I think most people have a hunch, deep down, that they're not. But how do you know for sure if you don't ask!

Frozen waffles - and commercial waffle mix and restaurant waffles for that matter - are usually made with your garden variety white flour. That's the first stop in healthy waffle recipes. We opted for whole wheat pastry flour instead, which bumps up the fiber content considerably.

Whole wheat flour is great, but can yield tough and chewy products. That's fine for some things, but using whole wheat pastry flour will give our carrot waffles the texture we want.

Next is the added sugar in most waffles. We like sweet breakfasts here in America, and our waffles reflect that. We cut the overwhelming sweetness a little, and use fruit to sweeten these sugar free waffles.

Pineapple is a perfect pairing to carrots, so that was our choice. You could use a wide range of other fruits too, like applesauce, dates, mango puree, mashed bananas, etc.

Lastly, salt. This is a surprise. Waffles don't taste salty! But consider one popular frozen waffle brand contains 410mg sodium in 2 waffles. While that isn't off the charts, it's going to add up over the day. We don't add any salt to our waffles, keeping it a low sodium waffle recipe too!

The bonus points for making healthy waffles, are choosing healthy waffle toppings.

Healthy Waffle Toppings

Butter and syrup are so yesterday! Okay, they're a classic, and delicious, but if you are looking for some healthy waffle toppings, try some of these instead:

  • Plain or vanilla yogurt (regular or Greek style are great)
  • Fresh berries, mashed
  • Frozen berries, thawed and mashed
  • Homemade jam (try blueberry thyme jam or strawberry jam)
  • Sliced bananas with cinnamon
  • Nut butter
  • Sweet Potato Spread
  • Any fresh fruit, chopped small
  • Grilled pineapple or peaches
  • Heart Healthy Chocolate Date Sauce
Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts. A hand is holding a fork with a waffle slice, some yogurt, and an orange slice on it in front of the plate.

FAQs and Tips for Carrot Waffles

How finely should I shred the carrots?

I opt for the finest shred my shredder will do. This is because the carrot pieces will still be crunchy inside the cooked waffle if they are too big. It does take a bit of elbow grease, so it's ok to use a food processor attachment, or just buy shredded carrots if you like!

Can I use another flour?

For this particular recipe, stick with whole wheat pastry flour if you can. It is ground much more finely, and allows for a fluffy, soft waffle. I used Bob's Red Mill brand. If you can only find whole wheat flour, cut it half and half with regular white flour.

I haven't tried any gluten free flours in this recipe, so I can't recommend any. If you try one, let me know how it turns out!

Why are my waffles not crisp?

This batter is thick, and wetter than typical waffle batter. That's because of the carrots and pineapple in it. For this recipe, you should try adding a little less batter to the waffle maker than you usually would. This will give you a thinner waffle that will cook more thoroughly, and be crispier on the outside.

For more healthy breakfasts, try Chai Latte Waffles, Heart Healthy Pancakes, Brownie Batter filled Crepes, or Breakfast Chickpeas with Collard Greens.

Or peruse the Heart Healthy Breakfast Ideas Archives!

Let me know in the comments in you try Carrot Waffles!

📖 Recipe

Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.

Carrot Waffles

Laura Yautz
Healthy carrot waffles are a fun and unique way to eat veggies for breakfast. We use crushed pineapple to sweeten the batter instead of sugar, for a slightly tropical note, and top with yogurt, orange slices, raisins, and walnuts.
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Prep Time 15 minutes mins
Cook Time 10 minutes mins
Total Time 25 minutes mins
Course Breakfast, Brunch
Cuisine American
Servings 4
Calories 300 kcal

Equipment

  • Waffle Maker

Ingredients
  

  • 2 cups Whole Wheat Pastry Flour
  • 1 tablespoon Ground Flax
  • 2 teaspoon Baking Powder
  • ½ teaspoon Cinnamon
  • ¼ teaspoon Ground Ginger
  • ⅛ teaspoon Nutmeg
  • 1 cup Unsweetened soymilk or choice dairy or alternative beverage
  • 1 cup Crushed Pineapple in 100% juice
  • 1 cup Grated Carrots
  • 1 teaspoon Vanilla Extract

Recommended Toppings

  • ½ cup Plain Greek Yogurt mixed with 2 teaspoon 100% Pure Maple Syrup
  • Orange slices
  • Raisins soak in orange or pineapple juice for a few minutes to soften
  • Chopped Walnuts

Instructions
 

  • In a large mixing bowl, combine all the dry ingredients.
  • In a smaller bowl or large liquid measuring cup, combine the soymilk, pineapple/juice, carrots, and vanilla.
  • Pour the wet ingredients into the dry ingredients, and stir until just combined. The batter will be thick.
  • Allow the batter to rest while you preheat the waffle iron.
  • Once the waffle maker is hot, spray with cooking spray if needed, and pour an appropriate amount of batter into it for your waffle maker size.
  • Cook until the waffles are browned and crispy on the outside. Hint: They may take just a little longer than traditional waffles to cook because of the pineapple in them.
  • Remove from the waffle maker and repeat until all the batter is used.
  • Top as desired.

Nutrition

Serving: 3wafflesCalories: 300kcal (15%)Carbohydrates: 60g (20%)Protein: 9g (18%)Fat: 1.8g (3%)Saturated Fat: 0.1g (1%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 0.1gSodium: 45mg (2%)Potassium: 86mg (2%)Fiber: 10.5g (44%)Sugar: 9.7g (11%)Vitamin A: 125IU (3%)Vitamin C: 6mg (7%)Calcium: 79mg (8%)Iron: 2mg (11%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy waffles
Tried this recipe?Let us know how it was!
Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts. Text overlay: Carrot Waffles; whole grain, no added sugar.

Berry Smoothie with Peanut Butter

January 30, 2023 by Laura Yautz 2 Comments

Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.

This berry smoothie with peanut butter is exactly the simple breakfast to get you moving in the morning. Just 4 simple ingredients to get you out the door. And no added sugar, so forget that mid-morning slump! We use a premixed frozen fruit blend of strawberries, blueberries, cherries, and kale for a simple way to add some veggies to our smoothie. From there, we just blend it with a banana, some peanut butter, and your favorite unsweetened dairy or non dairy beverage for a delicious, nourishing breakfast that goes where you do!

2 berry smoothies in mason jars, with frozen berries scattered around the outside, and a spoon with peanut butter on it.

Should I drink smoothies for heart health?

Smoothies can be great for your heart! And they can also be not-so-great. Why do humans have to make everything so complicated?!

Smoothie stands are convenient, and make such delicious smoothies! But beware. Those "smoothies" are often just milkshakes in disguise! Sometimes you can find them with wholesome ingredients, and without added sugar, but they're rare. These should really be consumed infrequently.

Do-it-yourself smoothies are definitely the way to go for the healthiest smoothies that fit your specific needs. They're also WAY cheaper than the smoothie stands! Luckily, smoothies like this berry peanut butter smoothie, are easy, and require only a few ingredients and a blender.

This, and the other smoothies here at Being Nutritious, are good for you and your heart! Using heart healthy ingredients like fruits and veggies, fat free yogurt, and soy milk, and omitting things like sugar and other sweeteners, and full fat dairy is our failsafe recipe for success.

So, yes, you can drink smoothies that you make yourself for heart health!

More Heart Healthy Smoothie Recipes

High Potassium Chocolate Sweet Potato Smoothie
High Potassium Chocolate Sweet Potato Smoothie
Orange Mango Smoothie

If you try this berry smoothie with peanut butter, tell me in the comments below!

📖 Recipe

Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.

Berry Smoothie with Peanut Butter

Laura Yautz
This berry smoothie with peanut butter is exactly the simple breakfast to get you moving in the morning. Just 4 simple ingredients to get you out the door, and no added sugar, so forget that mid-morning slump!
5 from 1 vote
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Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 307 kcal

Ingredients
  

  • 1 cup Wyman’s Cherry Berry & Kale Frozen Fruit Blend (or any frozen mixed berries)
  • 1 cup Unsweetened Soy Milk (or your favorite unsweetened dairy/non dairy beverage)
  • 1 Medium Banana
  • ¼ cup Natural Peanut Butter

Instructions
 

  • Add all ingredients to a blender, and blend on high until smooth.
  • Pour and serve!

Nutrition

Calories: 307kcal (15%)Carbohydrates: 30g (10%)Protein: 13g (26%)Fat: 18g (28%)Saturated Fat: 3g (19%)Polyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 145mg (6%)Potassium: 695mg (20%)Fiber: 8g (33%)Sugar: 14g (16%)Vitamin A: 253IU (5%)Vitamin C: 21mg (25%)Calcium: 200mg (20%)Iron: 1.6mg (9%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword berry smoothie, smoothie with kale
Tried this recipe?Let us know how it was!

How to make this Berry Kale Smoothie

Simple ingredients are always the way to go for a quick morning meal. For this healthy smoothie, we're starting with a pre-frozen mix of berries and kale. I found Wyman's Cherry Berry & Kale mix at my local BJ's. Use the link to find it in your area, or use another frozen mixed berry blend you like. If you can't find one with kale, you can add your own greens, or just omit them. I promise, you can taste it in there.

Next is unsweetened soy milk. That's my go-to, and what I always have on hand. It's a great, heart healthy option, and also makes this a vegan smoothie. You can use your fat free dairy or unsweetened non dairy beverage preference, though.

A banana comes next. Nothing special; just a medium sized, peeled banana. Doesn't even need to be frozen, although it can be if you've already got it in the freezer. Yes, you can taste the banana in there. Yes, you can leave it out if you hate bananas, and add about a half cup more berries.

Finally, the peanut butter. That's the reason you're really making this, right? Make sure you get a natural peanut butter, with as few added ingredients as you can afford. Learn more about choosing a heart healthy peanut butter here.

Now we just toss all those ingredients into the blender, and blend it on high until everything is smooth. If you don't have a high speed blender, your blueberry peanut butter smoothie may end up with perceptible kale pieces in it, but you still won't taste them.

This berry and kale smoothie with peanut butter ends up being high in protein, fiber, potassium, magnesium, calcium, vitamin C, and healthy fats, while being low in sodium and saturated fat, with no cholesterol.

Check out how pretty it is!

Berry smoothie in a mason jar, with frozen berries scattered around the outside.

Be forewarned, if you let this kale and berries smoothie sit for a while, it will start to oxidize, and turn a greenish-brown color. It is still perfectly fine to drink, and will still be delicious! This just happens because of the interaction of the fruit (mainly the banana) with the air. Just the way a peeled banana starts to turn brown quickly.

Did you make this heart healthy smoothie? Make sure to tell me about it below!

Smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it. Text overlay: Berry Smoothie with Peanut Butter; 4 ingredients, uses frozen berries.

Healthy Chex Mix

January 17, 2023 by Laura Yautz 4 Comments

Hand reaching into a bowl of Chex mix.

This homemade healthy Chex mix recipe is low sodium, low sugar, and great for all your munching needs! We start with a mix of Chex cereal, and add some puffed grains and seeds for a fun textural experience. Then we mix in some sweetness, herbs, and spices, along with some optional spiciness, and bake it low and slow to crisp it all up. A simple, healthy snack!

Bowl of snack mix.

Is Chex mix a healthy snack

In terms of snacks, this one certainly isn't the worst. On the other hand, if you've got high blood pressure, you definitely need to be careful of mindlessly eating it. In just a half cup, traditional Chex mix has 250 mg of sodium. Again - that's not the worst. But if you're not paying attention and munching away, you could easily eat two, three, four, or more servings in a sitting. Now that's a problem.

My healthy Chex mix version has only 60 mg of sodium per serving! Plus, we use a delicious blend of seeds to add fiber and protein to the mix, without the refined carbohydrates in traditional mixes (from things like pretzels and bagel chips).

How long does homemade Chex mix last

If you store it properly, this low sodium Chex mix should last up to a month.

To make sure you get the most mileage out of it, make sure you store it in an airtight container. Room temperature is fine, but if you live in a very hot and/or damp place, you might find your healthy snack mix goes stale faster. Keeping the moisture out is key.

If your homemade Chex mix does end up getting moisture in it, you can try to refresh it by baking it at 250 degrees F for 10 minutes or so. Keep an eye on it and take it out when it's crisp again, but not burned.

Hand reaching into a bowl of Chex mix.

Healthy Chex Mix Substitutions

If you're looking for some alternative ingredients, try some of these:

  • Use Crispix instead of Chex. Yep, it will still turn out great!
  • Try freshly popped popcorn instead of the puffed cereal for a fun change.
  • Use any nut or seed combo in place of the listed seeds. Use either small nuts or chop them so they're smaller.
  • Do not use dry rosemary in place of fresh. But you can leave it out if you prefer.
  • Try a mixture of dried thyme and sage in place of the rosemary. One teaspoon of each should do.

Did you know this is a vegan Chex mix, too? That's right. Just make sure you use the maple syrup instead of the honey option for a sweetener. Plus I think the maple compliments the other flavors better.

If you try this Healthy Chex Mix, tell me in the comments!

And try our other heart healthy snacks, too!

📖 Recipe

Hand reaching into a bowl of Chex mix.

Healthy Chex Mix

Laura Yautz
A homemade healthy Chex mix that is low sodium, low sugar, and great for all your munching needs!
5 from 2 votes
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Prep Time 5 minutes mins
Cook Time 1 hour hr
Total Time 1 hour hr 5 minutes mins
Course Snack
Cuisine American
Servings 12
Calories 111 kcal

Ingredients
  

  • 3 cups Chex cereal any mix of varieties, gluten-free if needed
  • 1 ½ cup Puffed Rice, Corn, Millet, etc.
  • ¼ cup raw Pumpkin Seeds hulled (pepitas)
  • ¼ cup raw Sunflower Seeds hulled
  • ¼ cup Olive Oil
  • 1-2 tablespoon 100% Pure Maple Syrup or Honey
  • 2 tablespoon Fresh Rosemary minced
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Thyme
  • optional 1 teaspoon Chipotle Powder
  • ½ teaspoon Freshly Ground Pepper
  • ½ teaspoon Salt if needed

Instructions
 

  • Preheat oven to 250° F.
  • In a large bowl, combine Chex cereal, puffed rice, pumpkin seeds, and sunflower seeds, and mix.
  • In a smaller bowl, combine oil, maple syrup, and herbs and spices, and mix well.
  • Drizzle the oil mixture over the dry ingredients, and stir to mix well.
  • Divide the mixture between two parchment lined baking sheets, and spread in a single layer.
  • Bake for 60 minutes, tossing every 15 minutes.
  • Cool completely before storing in an airtight container.

Nutrition

Calories: 111kcal (6%)Carbohydrates: 10g (3%)Protein: 2g (4%)Fat: 7g (11%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 60mg (3%)Potassium: 70mg (2%)Fiber: 1g (4%)Sugar: 2g (2%)Vitamin A: 57IU (1%)Vitamin C: 2mg (2%)Calcium: 30mg (3%)Iron: 3mg (17%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword low sodium chex mix
Tried this recipe?Let us know how it was!
Bowl of snack mix. Text overlay: Healthy Rosemary Chex Mix; low sodium, low sugar, vegan option.

Slow Cooker Collard Greens (Low Sodium)

January 11, 2023 by Laura Yautz 1 Comment

Bowl with collard greens and crusty bread, garnished with a lemon slice.

These healthy slow cooker collard greens are a great way to add greens to your diet without undoing it. We borrow the technique from traditional Southern collards, but season with a Mediterranean/Middle Eastern flair for collard greens that are tender, delicious, AND healthy!

Bowl with collard greens and crusty bread, garnished with a lemon slice.

How to get the bitterness out of collard greens

Collard greens, kale, chard, etc. are all considered "bitter greens." While they can absolutely be eaten raw, many people prefer them to be cooked to make them less bitter. Low and slow is the name of the game for cooking the bitter out of collards. That's what makes the slow cooker perfect for making this heart healthy collard greens recipe. Other ways to help with bitterness in greens are:

  • Blanching. A quick dip in boiling water can leach out some of the bitter compounds in these greens.
  • Add acid. We use lemon juice in our slow cooker collard greens, but any type of vinegar or even lime juice will work great. Tip: Add citrus acids after you take the dish off the heat. Otherwise the acid itself can turn bitter.
  • Make it spicy. Hot spice stands up to that bitterness fabulously! That's why we add a little crushed red pepper in ours. Options are pretty limitless here: cayenne, chipotle, adobo, fresh chili peppers, hot sauce, etc.
  • Braising. That's the low and slow method we're using. In a slow cooker, or on the stove - you can even braise in the oven. Cooking the greens in slow simmering liquid for a long time helps temper the bitterness, as well as creates a delicious sauce for your greens.

How to cut collard greens

Cutting collard greens isn't too difficult with a little strategy.

First, you'll probably want to remove the thick stem running through the middle. It's totally edible, but it's tough and fibrous, so most people remove them.

Then you can roll up the leaf like a burrito, and cut it into slices as thin or thick as you want.

Check out my video for a demonstration on how to cut collard greens:

How to make slow cooker collard greens on the stove

This recipe for crock pot collard greens can easily be made on the stove! To do that, simply add all the ingredients, except lemon juice, to your pot, and simmer on low for about 2 hours, or until the collards are soft and silky. Then add the lemon juice and serve.

Don't you love easy adaptations?!

Can you freeze collard greens?

Yes! If you have leftovers, you can certainly freeze them. Don't freeze raw collard greens. That won't end well.

To freeze slow cooker collards, it's best to portion out either individual portions, or amounts that you would use at one time. Because you can't RE-freeze them once they've been frozen and thawed.

Put the portions into a freezer zipper bag, or another freezer safe container. Freeze solid for up to 6 months.

To thaw, remove from the freezer, and thaw under refrigeration for 12-24 hours. Or pop the frozen greens into the microwave to thaw quicker.

Where to buy za'atar spice

This may be something you've never heard of before, but you've probably eaten it if you've ever eaten at a Middle Eastern/Lebanese/Mediterranean restaurant. It's a spice blend used extensively throughout those regions. It's earthy, herby, nutty, tangy, and sometimes a bit spicy.

Za'atar spice blends are widely available at many regular grocery stores. Online retailers like Amazon also carry it.

Small glass bowl with za'atar seasoning in it.
Za'atar Seasoning

Za'atar is also super simple to make yourself - which is what I opted to do. I had all the ingredients already, and (let's be honest) everything is SO expensive these days, so I didn't want to buy an extra bottle of spices that I could easily throw together myself! I used this Za'atar Spice Recipe from Feasting At Home, and left out the chili flakes. It worked so great in the slow cooker collard greens without meat!

What to serve with collard greens

Black eyed peas are a very traditional dish to serve with collard greens! Here are some more ideas:

  • Vegetarian Stuffed Peppers
  • Vegetable Hash with Chickpeas Skillet Dinner
  • Italian Lentil and Rice Casserole
  • Falafel and hummus
  • Olive Oil Biscuits

If you try Slow Cooker Collard Greens, let me know in the comments!

📖 Recipe

Bowl with collard greens and crusty bread, garnished with a lemon slice.

Slow Cooker Collard Greens

Laura Yautz
These healthy slow cooker collard greens are a great way to add greens to your diet without undoing it. We borrow the technique from traditional Southern greens, but season with Mediterranean flair for collard greens that are tender, delicious, AND healthy!
5 from 1 vote
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Prep Time 15 minutes mins
Cook Time 4 hours hrs
Total Time 4 hours hrs 15 minutes mins
Course Side Dish, vegetable
Cuisine American
Servings 1
Calories 50 kcal

Ingredients
  

  • 1 lb Collard Greens cleaned (thick stems removed), and sliced
  • 2 cups No Sodium Vegetable Broth
  • ½ Onion chopped
  • 6 cloves Garlic minced
  • 2 teaspoon Za'atar Seasoning
  • ½ teaspoon Crushed Red Pepper (optional)
  • ½ teaspoon Salt (omit if your vegetable broth is salted)
  • ½ teaspoon Ground Black Pepper plus more for serving
  • Juice of 1 lemon

Instructions
 

  • Add all the ingredients except lemon juice to your slow cooker, and stir to combine.
  • Put the lid on the slow cooker, and cook on high for 4 hours, or low for 8 hours.
  • Just before serving, remove the lid and stir in the lemon juice.

Nutrition

Calories: 50kcal (3%)Carbohydrates: 11g (4%)Protein: 5g (10%)Fat: 1g (2%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 0.5gSodium: 316mg (14%)Potassium: 298mg (9%)Fiber: 6g (25%)Sugar: 1g (1%)Vitamin A: 5770IU (115%)Vitamin C: 49mg (59%)Calcium: 279mg (28%)Iron: 0.66mg (4%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy collard greens
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Bowl with collard greens and crusty bread, garnished with a lemon slice. Text overlay: Slow Cooker Collard Greens; heart healthy, vegetarian.

Breakfast Chickpeas with Collard Greens

January 4, 2023 by Laura Yautz 2 Comments

Overhead image of chickpea breakfast skillet on a plate, with breakfast potatoes.

Chickpeas for breakfast? That's right! This breakfast chickpeas skillet features delicious sausage-esque spices on nutty chickpeas, mellow garlic, and tender collard greens, for an ultra nutritious and yummy start to your day! Excellent by itself, or pairs great with potatoes or toast. Less than 30 minutes from start to finish! Or make it ahead by doubling the recipe so you can quickly reheat a portion each morning. Perfect for weekend mornings, too!

Overhead of chickpea breakfast skillet on a plate, with potatoes.

Is it okay to eat chickpeas for breakfast?

Not only is it okay, it's downright deliciously healthy!

Somewhere along the line, we Americans have largely grown accustomed to very sweet breakfasts, mostly devoid of vegetables and high in added sugar. And that's not such a good thing!

Starting your day with a high protein, high fiber meal can help stave off mid-morning cravings, and keep you feeling satisfied longer, so you can focus on what you need to get done, instead of your empty tummy!

Chickpeas are both high protein and high fiber, so they're perfect to get the job done! Any of chickpeas' cousins work, too: black beans, kidney beans, black eyed peas, etc.

So yes, eat chickpeas for breakfast! And lunch and supper, too, if you like!

Need more ideas for chickpeas? Try this: 45 recipes to make with a can of chickpeas!

How about those collard greens?

We love collard greens! Collards are part of the brassica family of plants (cruciferous veggies), along with broccoli, Brussels sprouts, and cabbage, so their nutritional value is similarly awesome.

Brassicas are well researched. The vegetable group contain a wide range of phytochemicals that have been found to help in lowering free radical damage, stimulating the immune system, and decreasing cancer risk, among other benefits (1).

These plants can help decrease heart disease risk specifically, with their ability to combat free radical damage - or oxidative stress. These free radicals can cause DNA damage if left unchecked, and play a role in the development of atherosclerosis, stroke, heart attack, and other chronic diseases (1).

So eating more collard greens and other cruciferous vegetables is great for your heart!

Close up of chickpea breakfast skillet on a plate.

Substitutions and tips for chickpea breakfast recipe

Don't have a main ingredient? No problem. Try some of these substitutions!

  • Use any dry bean in place of chickpeas. I'm thinking kidney beans, black eyed peas, or black beans!
  • Try another robust green instead of collards. Kale, Swiss chard, mustard greens, and turnip greens would all work great. You could use spinach, too, but you'll only want to add it to the pan in the last few minutes of cooking.
  • Make this recipe ultra quick by using onion powder and garlic powder in place of fresh - 2 teaspoon onion powder, and ½ teaspoon garlic powder. Add them with the rest of the spices
  • I like to let the chickpeas cook just a little longer, so they start to crisp just a little. I love that crispy texture!

If you try my Breakfast Chickpeas with Collard Greens, tell me in the comments! <3 And if you've got leftover collard greens after this recipe, head on over to Slow Cooker Collard Greens and try it!

📖 Recipe

Overhead image of chickpea breakfast skillet on a plate, with breakfast potatoes.

Breakfast Chickpeas with Collard Greens

Laura Yautz
This breakfast skillet features delicious sausage-esque spices on nutty chickpeas, mellow garlic, and tender collard greens, for an ultra nutritious and yummy start to your day!
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Breakfast, Brunch
Cuisine American
Servings 2
Calories 288 kcal

Ingredients
  

  • 1 tablespoon Olive Oil
  • ½ Onion, sliced
  • 3 Garlic Cloves, smashed
  • 1 ½ cup Chickpeas (1 can no added salt Chickpeas, drained and rinsed)
  • 1 teaspoon Italian Seasoning
  • 1 teaspoon Paprika
  • ½ teaspoon Whole Fennel Seeds
  • ½ teaspoon Ground Black Pepper
  • optional ½ teaspoon Crushed Red Pepper
  • 1 ½ cup Collard Greens, chopped or sliced (remove the thick stem)

Instructions
 

  • Heat oil in a medium skillet over medium high heat.
  • Add the onion and garlic cloves, reduce heat to medium, and saute until softened.
  • Add the chickpeas and spices, and continue to saute, stirring occasionally, until the chickpeas begin to show browning.
  • Add the collard greens, stir, reduce heat to low, and cover the skillet for a 5-10minutes, until the greens are soft and tender.
  • Serve immediately with toast, potatoes, or all by itself.

Nutrition

Serving: 0.5recipeCalories: 288kcal (14%)Carbohydrates: 39g (13%)Protein: 12g (24%)Fat: 10g (15%)Saturated Fat: 1.3g (8%)Polyunsaturated Fat: 6gMonounsaturated Fat: 2gSodium: 14mg (1%)Potassium: 456mg (13%)Fiber: 11g (46%)Sugar: 7g (8%)Vitamin A: 233IU (5%)Vitamin C: 15mg (18%)Calcium: 129mg (13%)Iron: 4mg (22%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword heart healthy breakfast
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Close up of chickpea breakfast skillet on a plate. Text overlay: Breakfast Chickpeas with Collard Greens; high protein, vegan.

Christmas Pinwheels

December 15, 2022 by Laura Yautz 2 Comments

Green tortilla roll up appetizers shaped like a Christmas tree.

This fun Christmas Pinwheels appetizer uses a mix of white beans and feta cheese, instead of cream cheese, for a lower fat, but still deliciously creamy version of a classic. We add bright red roasted pepper pieces inside to contrast the white and green, and a star cut from a yellow pepper is the crowning glory!

Green tortilla roll up appetizers shaped like a Christmas tree.

Who says fun Christmas appetizers can't be healthy?!

Not me! Not everything this time of year has to be covered in, or filled with, sugar, fat, and alcohol. These little Christmas tree pinwheels prove that fun and healthy aren't mutually exclusive.

Typically filled with high fat cream cheese, Christmas tortilla roll ups aren't usually very good for your heart.

We switch that up by using a lovely mix of white beans and fat free feta cheese. The little bit of feta gives the filling just enough saltiness, while the two ingredients blend up into an ultra creamy, luscious spread that works perfectly in this healthy pinwheel recipe.

We kept the classic spinach wraps, even though they aren't whole grain, and they're pretty high in sodium. They have the perfect color, and the change-up of the other ingredients allows us a little leeway here.

Then we add minced roasted red peppers for a pop of color inside our little Christmas trees. So beautiful and delicious!

And the crowing glory - we top our Christmas tree appetizers with a bright yellow star, cut from a yellow pepper! Oooooohhhh. Ahhhhhh.

If you don't have a tiny star cookie cutter, you can cut the stars with a knife freehand, or simply cut little squares or whatever shape you like. My general rule is to not make things overly complicated if they don't have to be! Seriously, the holidays are stressful enough! (Speaking of stress - discover 6 ways to beat holiday stress.)

How to shape and cut Christmas pinwheels

Probably the most difficult part of this otherwise easy holiday appetizer recipe, is shaping and cutting the tortilla roll ups into Christmas trees.

When they're first made, the roll ups will be soft, and they won't hold a triangular shape for anything.

So. First, place the uncut tortilla roll on a large piece of plastic wrap, and roll it tightly up. Gently press down on the roll by placing your hands in an upside down "V" shape, lengthwise down the roll. This will flatten the bottom, and create a triangular shape.

If needed, continue doing the same thing around the roll, until you have 3 relatively flat sides, creating a triangular prism shape.

Now pop those rolls in the freezer for about 30 minutes. They'll start to stiffen up, and will harden just enough to cut them.

Once the Christmas pinwheel appetizers are harder, but not frozen solid, remove them from the freezer, and from the plastic wrap.

Place the roll on a cutting board and very gently, with a straight edge knife (NOT serrated), slice into ½ inch slices. Use a gentle sawing motion to avoid crushing them. If they have flattened a little from cutting, reshaping them will now be easy.

Now you can thread them onto a toothpick and top with your star!

Green tortilla roll up appetizers shaped like a Christmas tree. One being held up to see.

More Healthy Christmas Appetizers

For more healthy holiday party recipes, try these:

  • Christmas Fruit Tray with Cinnamon Yogurt Dip
  • Spinach and Feta Stuffed Mushrooms
  • Pecan Cranberry Bread
  • Crispy Zucchini Fritters
  • Instant Pot Smoky Tomato Jam
  • Brownie Batter Dip

If you try these fun and healthy Christmas Pinwheels, I'd love to hear from you in the comments below!

📖 Recipe

Green tortilla roll up appetizers shaped like a Christmas tree.

Christmas Pinwheels

Laura Yautz
A fun Christmas appetizer that uses a mix of white beans and feta cheese, instead of cream cheese, for a lower fat version of a classic. We add bright red roasted pepper pieces inside to simulate lights, and a star cut from a yellow pepper is the crowning glory!
No ratings yet
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Prep Time 20 minutes mins
Freeze time 30 minutes mins
Total Time 50 minutes mins
Course Appetizer, Holiday
Cuisine American
Servings 56 appetizers
Calories 29 kcal

Equipment

  • 56 Cocktail toothpicks
  • Very small star-shaped cookie cutter optional

Ingredients
  

  • 1 can No Added Salt Cannellini Beans, drained and rinsed
  • ½ cup Fat Free Feta Cheese, crumbled
  • 1 Garlic Clove
  • 2 tablespoon Olive Oil
  • ½ cup drained, minced Roasted Red Peppers
  • 2-3 Large Yellow Peppers
  • 4 Large Spinach Wraps/Tortillas

Instructions
 

  • Blend beans, feta cheese, garlic, and oil until very smooth. This may take a few minutes; be patient.
  • Lay the 4 spinach wraps flat on the counter, and spread ¼ of the bean mixture over each one, spreading completely to the edges.
  • Sprinkle 2 tablespoon minced red peppers on each tortilla, and gently press them into the filling.
  • Roll each tortilla tightly, and roll in plastic wrap tightly.
  • Shape each roll into a triangular shape, making sure there are 3 long, flat edges.
  • Place in the freezer for at least 30 minutes, or up to an hour. You don’t want them to freeze solid, but you want to be able to slice them without crushing them.
  • Meanwhile, core the yellow peppers and remove the seeds.
  • If you have a small star cookie cutter, cut stars out of the pepper: place the skin side down on a cutting board, and cut through the flesh side of the pepper to make a clean cut.
  • If you don’t have a star cookie cutter: cut the pepper into small squares, or any other shape you like for the tops of the trees.
  • Once the rolls come out of the freezer, unwrap them, and gently slice, ½ inch thick, using a smooth blade knife. Slowly “saw” with the knife to cut through with less chance of crushing the roll.
  • Reshape the trees into triangles if needed.
  • Insert a toothpick into each tree, and top with a yellow pepper star/square.
  • Best served immediately, or can be covered and refrigerated for up to 24 hours.

Nutrition

Serving: 1pinwheelCalories: 29kcal (1%)Carbohydrates: 4g (1%)Protein: 1g (2%)Fat: 1g (2%)Saturated Fat: 0.2g (1%)Monounsaturated Fat: 0.4gSodium: 58mg (3%)Potassium: 41mg (1%)Fiber: 0.5g (2%)Sugar: 0.8g (1%)Vitamin A: 10IUVitamin C: 12mg (15%)Calcium: 21mg (2%)Iron: 0.35mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy Christmas appetizers
Tried this recipe?Let us know how it was!
Green tortilla roll up appetizers shaped like a Christmas tree. Text overlay: Christmas tree pinwheels, low fat, no cream cheese.
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Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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