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Vegetable Tetrazzini

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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.

Looking for other recipes like this? Try these:

Pairing

These are my favorite dishes to serve with Vegetable Tetrazzini:

Want to say thank you?

📖 Recipe

Overhead image of tetrazzini in a casserole dish.
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Vegetable Tetrazzini

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.

Course Main Course
Cuisine American, Italian
Diet Diabetic, Low Calorie, Low Fat, Low Salt, Vegetarian
Prep Time 30 minutes
Cook Time 35 minutes
Total Time 1 hour 5 minutes
Servings 6
Calories 302 kcal
Author Laura Yautz

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

  1. Preheat oven to 350° F.
  2. Cook the pasta al dente, according to package directions. Drain and set aside.
  3. Heat the oil in a large skillet over medium heat.
  4. Add the onions, and saute until translucent, about 5 minutes.
  5. Add the bell pepper, mushrooms, and zucchini, and continue cooking until the vegetables are soft, and beginning to brown, about 10 minutes.
  6. Meanwhile, make the sauce by whisking the vegetable broth, yogurt, flour, and parmesan cheese together in a bowl.
  7. When the vegetables are soft, stir in the chickpeas, garlic, Italian seasoning, nutmeg, and ground pepper, and cook for another minute.
  8. Turn the heat to low and slowly pour in the yogurt mixture.
  9. Stir frequently, while bringing the mixture to a simmer.
  10. Simmer for 1-2 minutes, until the sauce has thickened a bit.
  11. Add the cooked spaghetti to the vegetables, and combine.

  12. Pour into a 9 x 13 casserole dish, sprayed with cooking spray if desired.

  13. If you like, sprinkle a little more parmesan cheese and Italian seasoning on top.
  14. Bake uncovered until browned and bubbly, about 30-45 minutes.
Nutrition Facts
Vegetable Tetrazzini
Amount Per Serving
Calories 302 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 4mg1%
Sodium 115mg5%
Potassium 606mg17%
Carbohydrates 52g17%
Fiber 8g33%
Sugar 10g11%
Protein 16g32%
Vitamin A 143IU3%
Vitamin C 32mg39%
Calcium 194mg19%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.

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

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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.

Looking for other recipes like this? Try these:

Pairing

These are my favorite dishes to serve with Melon Salad with Ginger Lime Dressing:

📖 Recipe

Balls of melon in a watermelon bowl
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Melon Salad with Ginger Lime Dressing

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.

Course Dessert, Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegetarian
Prep Time 30 minutes
Total Time 30 minutes
Servings 6
Calories 132 kcal
Author Laura Yautz

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

  1. Wash and dry all the melons.
  2. 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).
  3. Cut the cantaloupe in half, scoop out and discard the seeds, and use the melon baller to make balls out of the entire melon.
  4. Repeat with the honeydew melon.
  5. Combine the lime zest and juice, honey, and ginger in a bowl, and whisk to combine.
  6. Pour the dressing over the melon, and toss to combine.
  7. Use fresh mint leaves, or chop about 1-2 teaspoons of fresh mint to top the salad, if desired.

Recipe Notes

If you don’t have a melon baller, cutting the melons into cubes will work just as well.

Nutrition Facts
Melon Salad with Ginger Lime Dressing
Amount Per Serving (2 cups)
Calories 132
% Daily Value*
Sodium 40mg2%
Potassium 692mg20%
Carbohydrates 34g11%
Fiber 2.5g10%
Sugar 31g34%
Protein 2g4%
Vitamin A 612.72IU12%
Vitamin C 64.25mg78%
Calcium 25.3mg3%
Iron 0.81mg5%
* Percent Daily Values are based on a 2000 calorie diet.

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

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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.

Looking for other heart healthy dessert recipes? Try these:

Pairing

These are my favorite dishes to serve with a Cherry Galette:

📖 Recipe

Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.
5 from 1 vote
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Cherry Galette with Olive Oil Crust

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?!

Course Dessert
Cuisine American, French
Diet Diabetic, Low Lactose, Low Salt, Vegetarian
Prep Time 29 minutes
Cook Time 35 minutes
Total Time 1 hour 4 minutes
Servings 8
Calories 217 kcal
Author Laura Yautz

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

  1. Preheat oven to 400° F.
  2. In a large mixing bowl, combine the flours and salt.
  3. In another bowl combine the yogurt, oil, and applesauce.
  4. Pour the wet ingredients into the dry ingredients, and mix until combined, but no more.
  5. Form the dough into a disk, cover with plastic wrap, and allow to rest while you prepare the filling.
  6. Add all the filling ingredients to a medium saucepan and, and bring to a simmer over medium heat, stirring constantly.
  7. 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).
  8. 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.
  9. Roll out the dough to a rough circle, about 9-12 inches in diameter (⅙ - ⅛ inch thick).
  10. Use a slotted spoon to spoon the cherries onto the dough, stopping 1 ½ - 2 inches from the edge.
  11. Carefully fold the edges of the dough up over the cherry filling, pressing together gently as you go.
  12. Now you can pour some of the remaining cherry liquid from the pan into the galette. You may not use all of it.
  13. Bake for 35-45 minutes, until the crust is golden brown.
  14. Cool completely before cutting. The filling will thicken as it cools.
Nutrition Facts
Cherry Galette with Olive Oil Crust
Amount Per Serving (0.125 recipe)
Calories 217 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 0.5mg0%
Sodium 78mg3%
Potassium 200mg6%
Carbohydrates 27g9%
Fiber 4.2g18%
Sugar 11g12%
Protein 5g10%
Vitamin C 4.5mg5%
Calcium 40mg4%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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

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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

Looking for other high protein recipes like this? Try these:

Pairing

These are my favorite dishes to serve with Buffalo Tempeh Bites:

📖 Recipe

Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
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Buffalo Tempeh Bites

Buffalo Tempeh Bites are crispy and spicy, and you won't be able to stop eating them!

Course Appetizer, Main Course
Cuisine American
Diet Diabetic, Gluten Free, Low Lactose, Low Salt, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Marinating time 1 hour
Total Time 1 hour 30 minutes
Servings 4
Calories 205 kcal
Author Laura Yautz

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

  1. Remove the tempeh from the packaging, and cut into bite size pieces; about 14-20 pieces total.
  2. Toss the tempeh pieces with the Buffalo sauce, cover, and marinate in the refrigerator for at least 1 hour.
  3. Combine the cornmeal, garlic, and dill in a small bowl.
  4. Heat the oil in a medium to large skillet over medium heat.
  5. Remove the tempeh from the sauce, and dredge each piece in the cornmeal mixture.
  6. Place the tempeh pieces in the skillet, and cook until browned, about 5 minutes.

  7. Gently flip the tempeh with tongs and continue cooking another 5 minutes.

  8. Continue doing this until the tempeh is browned and crispy on all sides.

  9. Remove the tempeh from the skillet and place on a paper towel to soak up extra oil.
  10. Serve hot with extra Buffalo sauce, blue cheese or ranch dressing, as desired.
Nutrition Facts
Buffalo Tempeh Bites
Amount Per Serving (0.25 recipe)
Calories 205 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Polyunsaturated Fat 7g
Monounsaturated Fat 3g
Cholesterol 0.7mg0%
Sodium 191mg8%
Potassium 315mg9%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 2g2%
Protein 14g28%
Vitamin A 80IU2%
Vitamin C 1.3mg2%
Calcium 84mg8%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.

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

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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.

Looking for other low sodium sauces? Try these:

📖 Recipe

Buffalo sauce in a small jar, with celery sticks in the background.
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Low Sodium Buffalo Sauce

Everything you want in a Buffalo sauce without all the butter and sodium!

Course Condiment
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegetarian
Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes
Servings 22
Calories 5 kcal
Author Laura Yautz

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

  1. Add all the ingredients to a small sauceplan.

  2. Whisk well.

  3. Bring to a simmer over medium heat.

  4. Reduce heat to low, and continue to simmer, whisking frequently to avoid burning, for 5-10 minutes.

  5. Remove from heat, and refrigerate in an airtight container until ready to use.

Nutrition Facts
Low Sodium Buffalo Sauce
Amount Per Serving (1 Tablespoon)
Calories 5
% Daily Value*
Sodium 67mg3%
Potassium 77mg2%
Protein 1g2%
Vitamin A 8.5IU0%
Vitamin C 0.5mg1%
Calcium 7.5mg1%
Iron 0.13mg1%
* Percent Daily Values are based on a 2000 calorie diet.

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

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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.

Looking for other recipes like this? Try these:

Pairing

These are my favorite dishes to serve with Healthy Thumbprint Cookies:

📖 Recipe

Overhead image of three thumbprint cookies on a platter with strawberry jam in them
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Healthy Thumbprint Cookies

Thumbprint cookies that are easy and healthy, with a delicious nutty flavor complemented by sweet jam.

Course Dessert
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 18 cookies
Calories 91 kcal
Author Laura Yautz

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

  1. Preheat oven to 350° F.
  2. In a large bowl, mix together the whole wheat pastry flour, almond flour, and salt.
  3. In a separate bowl, mix the applesauce, maple syrup, oil, and vanilla.
  4. Pour the wet mixture into the dry ingredients, and mix thoroughly.
  5. Measure out the dough, 1 tablespoon at a time, and roll it into a ball.
  6. 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.
  7. 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.
  8. Fill each hole with no added sugar jam.
  9. Bake 12-15 minutes, until the cookies are just starting to brown.
  10. Cool on the baking sheet for 5 minutes before moving to a cooling rack to cool completely.
Nutrition Facts
Healthy Thumbprint Cookies
Amount Per Serving (1 cookie)
Calories 91 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 0.3g2%
Polyunsaturated Fat 1.4g
Monounsaturated Fat 1.2g
Sodium 17mg1%
Potassium 53mg2%
Carbohydrates 14g5%
Fiber 2g8%
Sugar 5.6g6%
Protein 2g4%
Calcium 13.75mg1%
Iron 0.42mg2%
* Percent Daily Values are based on a 2000 calorie diet.
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

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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.

Looking for other fast and easy meal recipes like this? Try these:

Pairing

These are my favorite dishes to serve with Creamy Chickpea Pasta with Vegetables:

📖 Recipe

A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
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Creamy Chickpea Pasta with Vegetables

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!

Course Main Course
Cuisine American, Italian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 263 kcal
Author Laura Yautz

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

  1. 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).
  2. Meanwhile, heat a large skillet over medium heat, with oil in it.
  3. Add vegetables, garlic, Italian seasoning, and pepper, and saute until the vegetables start to caramelize; about 5-10 minutes.
  4. Add the sundried tomatoes and capers, and cook another 1-2 minutes.
  5. Whisk the cornstarch into the cold cashew milk.
  6. 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.
  7. Turn off the heat, and add the spinach. Stir until the spinach is wilted.
  8. Finally, add the pasta, and stir to combine.
  9. Serve hot.
Nutrition Facts
Creamy Chickpea Pasta with Vegetables
Amount Per Serving
Calories 263 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Sodium 750mg33%
Potassium 158mg5%
Carbohydrates 33g11%
Fiber 10g42%
Sugar 5g6%
Protein 11g22%
Vitamin A 1027IU21%
Vitamin C 11mg13%
Calcium 387mg39%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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

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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:

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.
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Celery and Leek Soup

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!

Course Lunch, Soup
Cuisine American
Diet Diabetic, Gluten Free, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Calories 220 kcal
Author Laura Yautz

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

  1. 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.
  2. 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.
  3. Turn off the heat. Add the spinach and black pepper to taste. Stir the soup while the spinach wilts.
  4. Allow the soup to cool for a few minutes.
  5. Carefully pour the soup into a high speed blender. Blend on high until smooth. Return the soup to the pot, and reheat if necessary.
  6. Alternatively you can puree the soup using an immersion blender, but the soup may not turn out as smooth.
  7. Serve hot, garnished with an assortment of goodies you like, and a side salad or crusty bread.
Nutrition Facts
Celery and Leek Soup
Amount Per Serving (1.25 cup)
Calories 220 Calories from Fat 40
% Daily Value*
Fat 4.4g7%
Saturated Fat 0.6g4%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Sodium 211mg9%
Potassium 886mg25%
Carbohydrates 40g13%
Fiber 10g42%
Sugar 3.7g4%
Protein 10g20%
Vitamin A 383IU8%
Vitamin C 25mg30%
Calcium 75mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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

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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:

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.
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Carrot Waffles

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.

Course Breakfast, Brunch
Cuisine American
Diet Low Fat, Low Lactose, Low Salt
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4
Calories 300 kcal
Author Laura Yautz

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

  1. In a large mixing bowl, combine all the dry ingredients.
  2. In a smaller bowl or large liquid measuring cup, combine the soymilk, pineapple/juice, carrots, and vanilla.
  3. Pour the wet ingredients into the dry ingredients, and stir until just combined. The batter will be thick.
  4. Allow the batter to rest while you preheat the waffle iron.
  5. 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.
  6. 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.
  7. Remove from the waffle maker and repeat until all the batter is used.
  8. Top as desired.
Nutrition Facts
Carrot Waffles
Amount Per Serving (3 waffles)
Calories 300 Calories from Fat 16
% Daily Value*
Fat 1.8g3%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.1g
Sodium 45mg2%
Potassium 86mg2%
Carbohydrates 60g20%
Fiber 10.5g44%
Sugar 9.7g11%
Protein 9g18%
Vitamin A 125IU3%
Vitamin C 6mg7%
Calcium 79mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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

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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.
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Berry Smoothie with Peanut Butter

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!

Course Breakfast, Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 5 minutes
Total Time 5 minutes
Servings 2
Calories 307 kcal
Author Laura Yautz

Ingredients

Instructions

  1. Add all ingredients to a blender, and blend on high until smooth.
  2. Pour and serve!
Nutrition Facts
Berry Smoothie with Peanut Butter
Amount Per Serving
Calories 307 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Polyunsaturated Fat 4g
Monounsaturated Fat 9g
Sodium 145mg6%
Potassium 695mg20%
Carbohydrates 30g10%
Fiber 8g33%
Sugar 14g16%
Protein 13g26%
Vitamin A 253IU5%
Vitamin C 21mg25%
Calcium 200mg20%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.

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

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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.
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Healthy Chex Mix

A homemade healthy Chex mix that is low sodium, low sugar, and great for all your munching needs!

Course Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Servings 12
Calories 111 kcal
Author Laura Yautz

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

  1. Preheat oven to 250° F.
  2. In a large bowl, combine Chex cereal, puffed rice, pumpkin seeds, and sunflower seeds, and mix.
  3. In a smaller bowl, combine oil, maple syrup, and herbs and spices, and mix well.
  4. Drizzle the oil mixture over the dry ingredients, and stir to mix well.
  5. Divide the mixture between two parchment lined baking sheets, and spread in a single layer.
  6. Bake for 60 minutes, tossing every 15 minutes.
  7. Cool completely before storing in an airtight container.
Nutrition Facts
Healthy Chex Mix
Amount Per Serving
Calories 111 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Sodium 60mg3%
Potassium 70mg2%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 2g2%
Protein 2g4%
Vitamin A 57IU1%
Vitamin C 2mg2%
Calcium 30mg3%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Bowl of snack mix. Text overlay: Healthy Rosemary Chex Mix; low sodium, low sugar, vegan option.

Slow Cooker Collard Greens (Low Sodium)

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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:

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.
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Slow Cooker Collard Greens

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!

Course Side Dish, vegetable
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Servings 1
Calories 50 kcal
Author Laura Yautz

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

  1. Add all the ingredients except lemon juice to your slow cooker, and stir to combine.
  2. Put the lid on the slow cooker, and cook on high for 4 hours, or low for 8 hours.
  3. Just before serving, remove the lid and stir in the lemon juice.
Nutrition Facts
Slow Cooker Collard Greens
Amount Per Serving
Calories 50 Calories from Fat 9
% Daily Value*
Fat 1g2%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Sodium 316mg14%
Potassium 298mg9%
Carbohydrates 11g4%
Fiber 6g25%
Sugar 1g1%
Protein 5g10%
Vitamin A 5770IU115%
Vitamin C 49mg59%
Calcium 279mg28%
Iron 0.66mg4%
* Percent Daily Values are based on a 2000 calorie diet.
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

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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.
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Breakfast Chickpeas with Collard Greens

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!

Course Breakfast, Brunch
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 288 kcal
Author Laura Yautz

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

  1. Heat oil in a medium skillet over medium high heat.
  2. Add the onion and garlic cloves, reduce heat to medium, and saute until softened.
  3. Add the chickpeas and spices, and continue to saute, stirring occasionally, until the chickpeas begin to show browning.
  4. Add the collard greens, stir, reduce heat to low, and cover the skillet for a 5-10minutes, until the greens are soft and tender.
  5. Serve immediately with toast, potatoes, or all by itself.
Nutrition Facts
Breakfast Chickpeas with Collard Greens
Amount Per Serving (0.5 recipe)
Calories 288 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1.3g8%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Sodium 14mg1%
Potassium 456mg13%
Carbohydrates 39g13%
Fiber 11g46%
Sugar 7g8%
Protein 12g24%
Vitamin A 233IU5%
Vitamin C 15mg18%
Calcium 129mg13%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Close up of chickpea breakfast skillet on a plate. Text overlay: Breakfast Chickpeas with Collard Greens; high protein, vegan.

Christmas Pinwheels

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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:

If you try these fun and healthy Christmas Pinwheels, I'd love to hear from you in the comments below!

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Green tortilla roll up appetizers shaped like a Christmas tree.
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Christmas Pinwheels

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!

Course Appetizer, Holiday
Cuisine American
Diet Diabetic, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegetarian
Prep Time 20 minutes
Freeze time 30 minutes
Total Time 50 minutes
Servings 56 appetizers
Calories 29 kcal
Author Laura Yautz

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

  1. Blend beans, feta cheese, garlic, and oil until very smooth. This may take a few minutes; be patient.
  2. Lay the 4 spinach wraps flat on the counter, and spread ¼ of the bean mixture over each one, spreading completely to the edges.
  3. Sprinkle 2 tablespoon minced red peppers on each tortilla, and gently press them into the filling.
  4. Roll each tortilla tightly, and roll in plastic wrap tightly.
  5. Shape each roll into a triangular shape, making sure there are 3 long, flat edges.
  6. 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.
  7. Meanwhile, core the yellow peppers and remove the seeds.
  8. 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.
  9. 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.
  10. 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.
  11. Reshape the trees into triangles if needed.
  12. Insert a toothpick into each tree, and top with a yellow pepper star/square.
  13. Best served immediately, or can be covered and refrigerated for up to 24 hours.
Nutrition Facts
Christmas Pinwheels
Amount Per Serving (1 pinwheel)
Calories 29 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 0.2g1%
Monounsaturated Fat 0.4g
Sodium 58mg3%
Potassium 41mg1%
Carbohydrates 4g1%
Fiber 0.5g2%
Sugar 0.8g1%
Protein 1g2%
Vitamin A 10IU0%
Vitamin C 12mg15%
Calcium 21mg2%
Iron 0.35mg2%
* Percent Daily Values are based on a 2000 calorie diet.
Green tortilla roll up appetizers shaped like a Christmas tree. Text overlay: Christmas tree pinwheels, low fat, no cream cheese.

Peppermint Hot Cocoa Cookies (no-bake)

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These chocolate Christmas balls are so much fun! We take notes from creamy peppermint hot chocolate to create healthy date balls, and stuff mini marshmallows in the center. Then we roll the whole thing in crushed candy canes for an ultra-seasonal treat that's kind to your heart. Peppermint hot cocoa cookies are super yummy, really easy, and no bake. Using dates as a base means the only added sugar comes from the candy cane coating and surprise marshmallow center!

Small plate with chocolate date balls covered in crushed candy canes.

Tips for making no bake peppermint hot cocoa cookies

While the recipe is relatively straight forward, here are some great tips that may help you along!

If you don't have a high speed blender, like Vitamix or Ninja, try soaking the dates and cashews first.

Dates are very sticky and they are hard to blend up with a regular blender or food processor. Cashews can be hard, especially if they're roasted. To soak them, place them both in a bowl, and cover with warm water. Cover the bowl with plastic wrap, and allow them to soak for about 10 minutes. Then drain (but reserve the water), and proceed with the recipe as written. Use the reserved water to thin as needed during that step, but because you soaked them you may not need any additional water.

Use plastic disposable gloves to roll the cookies.

It's written in the recipe, but bears repeating. The dough will be very sticky, and will also stick to your hands. Plastic gloves are perfect for this task. The dough won't stick to them, and you'll be done in record time.

You can get those types of gloves in the pharmacy section at most any store.

If you can't get a hold of gloves at all, you can try lightly coating your hands with olive oil. You may have to re-coat a few times.

Roll the peppermint Christmas cookies in crushed candy canes within a few hours of serving.

Moisture dissolves sugar over time. The chocolate date balls hold a lot of moisture, and candy canes are made of sugar. So it will appear that the smaller pieces of candy cane coating disappear after a few hours.

To make sure your cookies look their best, roll them in the candy cane coating as close to serving as possible.

Or you can always just "refresh" the coating right before serving.

How to store peppermint chocolate cookies

These cookies can be stored in an airtight container at room temperature for about 2 days.

For storage up to 5 days, keep them in the refrigerator.

They may start to sweat a little no matter how you store them. This is a normal and expected occurrence.

Re-roll them in the candy coating before serving, if desired.

How to freeze these no bake cookies

These date truffles are great to freeze! To freeze them, follow the recipe as written, down to step 4. Do not roll them in crushed candy canes.

Arrange the date balls on a cookie sheet, so they are not touching each other, and freeze them for at least 2 hours.

Once they're frozen solid, you can remove them from the cookie sheet, and put them all in a freezer storage bag. They can stay this way for up to 6 months!

To thaw: Remove them from the freezer, and put them on a plate, in the refrigerator, covered lightly with waxed paper, for 12-24 hours.

Once they're completely thawed, roll them in the crushed candy canes and serve!

Chocolate date balls covered in crushed candy canes. On with a bite taken out to reveal the marshmallow center.

Other Holiday recipes to try

Also try our Cherry Filled Chocolate Date Truffles, that also use dates to make a delicious, no-bake cookie!

If you try these fabulous no bake Peppermint Hot Cocoa Cookies, let me know in the comments!

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Small plate with chocolate date balls covered in crushed candy canes.
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Peppermint Hot Cocoa Cookies (no bake)

Peppermint chocolate cookies that are super yummy, really easy, no bake, and use dates as a base, so the only added sugar comes from the candy cane coating and surprise marshmallow center!

Course Dessert, Holiday
Cuisine American
Diet Gluten Free, Low Fat, Low Lactose, Low Salt, Vegetarian
Total Time 30 minutes
Servings 20 cookies
Calories 73 kcal
Author Laura Yautz

Ingredients

  • 1 ⅔ cup Whole Pitted Dates
  • ½ cup Raw Cashews
  • ¼ cup + 1 tablespoon Unsweetened Cocoa Powder
  • ¼ cup Ground Chia Seeds or Ground Flax Seeds
  • ¼ teaspoon Peppermint Extract
  • 2-3 tablespoon Water, as needed to thin mixture
  • 20 Mini Marshmallows
  • 4 Candy Canes, crushed, for coating

Instructions

  1. Add the first 5 ingredients to a food processor or blender, and process on high until well blended, scraping down sides as needed.
  2. Add water, a tablespoon at a time, to the running blender/food processor, until the mixture forms a thick, dough-like consistency.
  3. Using plastic gloves, measure out 1 tablespoon of the mixture, and carefully form it into a bowl shape.
  4. Place one mini marshmallow in the dough "bowl", and carefully form the dough around the marshmallow to form a sphere. Smooth out the sphere and roll it into a ball.
  5. Roll the ball in crushed candy canes, carefully pressing the candy pieces into the ball so they stay. Alternatively, you can use more of the cocoa powder for coating.
  6. Repeat with remaining mixture.
  7. Store in an airtight container for up to a few days. Longer storage in the refrigerator.

Recipe Notes

Note that the moisture from the Hot Cocoa Bites will dissolve the candy cane pieces over time, so these are best served within a few hours of coating. They can easily be made ahead and rolled in the candy before serving if desired.

Nutrition Facts
Peppermint Hot Cocoa Cookies (no bake)
Amount Per Serving (1 cookie)
Calories 73 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 0.3g2%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Sodium 2mg0%
Potassium 125mg4%
Carbohydrates 14g5%
Fiber 2g8%
Sugar 10g11%
Protein 1g2%
Calcium 10mg1%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Top picture is a small plate with chocolate date balls covered in crushed candy canes. Bottom picture is a date ball with a bite taken out to reveal the marshmallow center. Text overlay: No Bake Peppermint Hot Cocoa Cookies, with a surprise marshmallow center!
Small plate with chocolate date balls covered in crushed candy canes. Text overlay: No Bake Peppermint Hot Cocoa Cookies.

Christmas Fruit Tray with Cinnamon Yogurt Dip

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This Christmas Fruit Tray in the shape of a wreath is the perfect dish to bring to all your holiday parties. It's light and festive, and the cinnamon yogurt dip will have everyone raving. We're using easy to find, seasonal produce for our gorgeous Christmas fruit platter, so you won't even need to break the bank. Did we mention the dip goes together faster than you can put your shoes on to run out the door to your party?

A winter fruit salad shaped like a wreath, with a bowl of dip in the middle.

How to make fruit dip with yogurt

Using plain nonfat Greek yogurt is one of my favorite healthy eating hacks. I have it in my refrigerator most of the time. It has a flavor and texture similar to sour cream, but in my opinion, it "feels" less oily in the mouth. That's just the sort of clean, tangy creaminess we want in our healthy fruit dip! You can also use skyr in this recipe if you prefer.

Any brand of Greek yogurt will work fine, but do be sure you're getting actual Greek yogurt vs Greek style yogurt.

Greek yogurt contains milk and active cultures. It's strained to make it thick, so it's higher in protein, but generally lower in calcium than regular yogurt. That's what makes it extra creamy.

On the other hand, Greek style yogurt often contains a variety of thickeners, stabilizers, and other ingredients. It is not usually strained, and is sometimes lower in protein than Greek yogurt. Greek style yogurt relies on the other ingredients to make it thicker and creamier.

While either type of yogurt will technically work for this recipe, some people may experience gastric issues with those extra ingredients. And while they all have been demonstrated safe to consume, I generally prefer fewer ingredients on things I use all the time, if I have the choice. Pick your battles, ya know?

Ingredients for a healthy fruit dip

Besides Greek yogurt, you will need only three other simple ingredients to make this fruit platter dip.

You will need maple syrup. Get the real stuff. Look for 100% pure maple syrup. It's sweeter than "pancake syrup" and actually made from the sap of maple trees. Is it that much healthier? Eh. Sugar is sugar, and your body treats it more or less the same. There are some trace minerals in pure maple syrup, but you won't be consuming enough of it to matter. Pure maple syrup, however, does show some significant antioxidant activity in recent in vitro studies (1). In vitro studies certainly aren't the same as human studies, but it's very encouraging, and worth the switch to me.

Lastly, cinnamon and nutmeg to complete our cinnamon yogurt dip. Mix it all together. Really it's that simple! I love that!

Best fruits for a Christmas wreath fruit platter

While you can use any fruit you like for your Christmas fruit tray, it's best to stick with more seasonal fruit if you can. It will be less expensive and more nutritious.

Start with something green. I like green grapes and kiwi for this. But some other options are chopped green apples (toss with lemon juice to prevent browning), or pears.

Add a punch of red. I use red grapes. Also consider pomegranate arils (seeds), dried cranberries, red raspberries, chopped red apples, or dried cherries.

Pull it together with a bright orange or yellow fruit. Clementines or mandarin oranges are perfect for this because they're small and easily found in stores this time of year. You might also use tangerines, persimmons, yellow kiwi, dried apricots, pineapple, or mango.

You can also add an assortment of nuts if you like: whole almonds, pecans, and walnuts would be an excellent accompaniment!

Close up of fruit wreath platter.

Be sure to check out all our Appetizers and Healthy Holidays content for more delicious recipes and simple heart healthy tips.

If you make this Christmas fruit tray with cinnamon yogurt dip, I'd love for you to tell me about it in the comments!

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A winter fruit salad shaped like a wreath, with a bowl of dip in the middle.
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Christmas Fruit Tray with Cinnamon Yogurt Dip

This fruit snack board for the holidays uses seasonal produce for a light and festive appetizer. The cinnamon yogurt dip whips up fast and adds extra holiday flare!

Course Appetizer, Holiday, Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Salt, Vegetarian
Prep Time 25 minutes
Total Time 25 minutes
Servings 6
Calories 123 kcal
Author Laura Yautz

Ingredients

For the Fruit Wreath:

  • 3 cups Green Grapes
  • 1 cup Red Grapes
  • 4 Green Kiwi, peeled, quartered, and sliced
  • 2 Clementines or Mandarins, peeled
  • Cinnamon Sticks and Fresh Mint and Rosemary for garnish

For the Dip:

  • 1 ½ cup Plain Nonfat Greek Yogurt
  • 2 tablespoon 100% Pure Maple Syrup
  • 2 teaspoon Ground Cinnamon
  • ¼ teaspoon Nutmeg

Instructions

  1. Mix all the ingredients for the dip together in a small serving bowl until well combined.

  2. Place the bowl in the center of a large, round serving plate or board. A pizza pan will work, too. (The dip is garnished with a rosemary sprig and some fresh cranberries in the photo)

  3. Alternate placing a mint sprig, cinnamon stick, and a rosemary sprig around the plate, allowing them to slightly overhang.

  4. Spread the green grapes and kiwi around the plate.
  5. Now add the red grapes, placing them evenly around the plate.
  6. Lastly, arrange the clementine slices around the plate.
  7. Serve immediately, or cover with plastic wrap and refrigerate until ready to serve.
Nutrition Facts
Christmas Fruit Tray with Cinnamon Yogurt Dip
Amount Per Serving
Calories 123 Calories from Fat 5
% Daily Value*
Fat 0.5g1%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.2g
Cholesterol 2mg1%
Sodium 19mg1%
Potassium 362mg10%
Carbohydrates 26g9%
Fiber 2g8%
Sugar 21g23%
Protein 6g12%
Vitamin A 400IU8%
Vitamin C 43mg52%
Calcium 80mg8%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
A winter fruit salad shaped like a wreath, with a bowl of dip in the middle. Text overlay: Christmas Fruit Platter, with Cinnamon Yogurt Dip. data-pin-description=

Roasted Maple Curry Carrots

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Roasted Maple Curry Carrots is a delicious, familiar, yet unique side dish for your holiday gathering. Carrots roasted with tangy cranberries, mildly spicy curry, and then gently caramelized in sweet maple syrup, it's the ultimate carrot recipe!

Oval plate with glazed carrots on it, garnished with pepitas.

Are carrots high in sugar?

The short answer: no. They are not.

I recently saw a comic of a bunch of carrots in the fridge chowing down on cake and sodas. Honestly, that's the only way your carrots have a lot of sugar in them!

In my post Tropical Carrot Cake Oatmeal, I dive pretty in depth into this misconception, if you want to read more. But here's a brief quote from it:

"A half of a cup of chopped carrots contains about 3 grams of sugar. By comparison, a 12 oz Coke contains 39 grams of sugar! A teaspoon of sugar or honey is 4 grams. An apple has 10 grams of sugar."

Laura Yautz, RDN

So, anyway, enjoy your carrots, please! Start with roasted maple carrots!

How do I get my roasted carrots to be soft?

In this healthy glazed carrots recipe we use a secret weapon to get wonderfully soft, but not mushy, roasted carrots! The secret is to parboil the carrots first! Parboiling is similar to blanching.

First peel and chop the carrots to whatever size you like, and then give them the hot tub treatment for a few minutes. Just 3-5 minutes in boiling water is enough to ensure your carrots roast up perfectly!

Crunchy roasted carrots that are raw on the inside and burned on the outside? No more!

What to serve with Maple Syrup Roasted Carrots

If I do say so myself, this is a perfect holiday carrots recipe. But besides the turkey or ham, here are some other great options for serving with roasted maple carrots:

FAQs and Tips

Is it necessary to boil the carrots before roasting them?

Technically, no. Boiling them first helps ensure they cook through without burning on the outside. If you don't want to do that, skip that step, but watch your carrots so they don't burn. They may take longer to roast also.

What to use instead of pepitas?

You can skip that ingredient entirely, or use another seed or nut. I think pistachios would be great, or perhaps some chopped almonds.

I don't like cranberries. What can I use instead?

A few options here. First, if you don't use cranberries, reduce the maple syrup to 2 Tbsp.
It's fine to leave the cranberries out altogether. Or you could use pomegranate arils in place of them. If you do that, sprinkle them over the top with the pepitas instead of roasting them.

If you try this maple glazed carrots recipe with curry, tell me in the comments!

And don't forget to try some of our other carrot recipes!

📖 Recipe

Oval plate with glazed carrots on it, garnished with pepitas.
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Roasted Maple Curry Carrots

A delicious, familiar, yet unique side dish for your holiday gathering. Carrots roasted with tangy cranberries, mildly spicy curry, and then gently caramelized in sweet maple syrup, it's the ultimate carrot recipe!

Course Holiday, Side Dish, vegetable
Cuisine American, Indian-Inspired
Diet Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 146 kcal
Author Laura Yautz

Ingredients

  • 2 lbs Carrots, scrubbed well
  • ½ cup Fresh Cranberries
  • 2 tablespoon Olive Oil
  • 1 tablespoon Curry Powder (more or less to taste)
  • ¼ - ½ teaspoon Salt
  • 3 tablespoon 100% Pure Maple Syrup
  • 2 tablespoon Unsalted Pepitas

Instructions

  1. Preheat oven to 425°F.
  2. Fill a large pot with water, and bring to a boil over high heat.
  3. Prepare the carrots: peel them if you like. Cut off the tops and bottoms. Cut the carrots on a diagonal in about 1 inch pieces. Cut them in half lengthwise first if they are thick.
  4. When the water reaches a boil, add the carrots, and boil for 3 minutes. Drain thoroughly.
  5. Put the carrots and cranberries on a lined baking sheet, and toss with olive oil, curry powder, and salt.
  6. Roast for 20 minutes, tossing a few times.
  7. Remove from the oven, and add the maple syrup. Toss again.

  8. Optional: Toast the pepitas, by placing in a small pan (no oil), and tossing over medium-high heat for a few minutes, until fragrant.

  9. Return to the oven, and roast an additional 10 minutes, or until the carrots are tender and caramelized.
  10. Spoon the carrots onto a serving platter, and sprinkle with pepitas.
Nutrition Facts
Roasted Maple Curry Carrots
Amount Per Serving
Calories 146 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 203mg9%
Potassium 509mg15%
Carbohydrates 23g8%
Fiber 5g21%
Sugar 14g16%
Protein 2g4%
Vitamin A 4205IU84%
Vitamin C 10mg12%
Calcium 59mg6%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Oval plate with glazed carrots on it, garnished with pepitas. Text overlay: Roasted Maple Curry Carrots; Vegan, gluten free.

Spinach and Feta Stuffed Mushrooms (Gluten Free)

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Spinach and feta stuffed mushrooms are really easy, and the perfect - not to mention iconic - holiday appetizer. Healthy, gluten free, and low sodium, they're sure to be on everyone's wish list!

Close up of spinach and feta stuffed mushroom on a plate

How to prep the mushrooms

Prepping the mushrooms for these gluten free stuffed mushrooms is easy. Cleaning is the first step. I like to use a special mushroom brush for this. I know that sounds silly, and I don't have too many tools that only do one thing. But a mushroom brush is worth it. They have very soft bristles that allow you to remove dirt and debris from mushrooms without damaging their delicate flesh. Mine is pretty ragged at this point, but still works great!

A mushroom brush

You can gently run the mushrooms under water to remove tough dirt, but try not to if you can help it. And don't run water through the gills - only over the cap and bottom of the stem as needed. This will help keep your stuffed mushrooms with spinach and feta from being soggy.

Once the mushrooms are clean, gently wiggle the stem back and forth until it comes out of the cap. Set the stems aside for now (you'll use them later!), and arrange all the caps, top down, on a lined baking sheet.

Now your mushrooms are all ready to be stuffed!

Ingredient tips for Healthy Stuffed Mushrooms

Stuffed mushrooms usually aren't the most unhealthy appetizer at the party, but there's so much room for improvement! High sodium, high fat ingredients mar that delicious, healthy mushroom's name! Make sure your ingredients are healthy, and your spinach feta stuffed mushrooms will be, too.

What are the best mushrooms for stuffed mushrooms? Use a medium cap mushroom, that is relatively firm. You need something that will stand up to both the stuffing (plus a little man-handling to stuff them), and the cooking process. Using either white button mushrooms or baby bellas (AKA crimini or baby portabella mushrooms) are your best bet.

Small mushrooms will hold very little stuffing, so choose only the medium or larger ones for stuffed mushrooms.

Giant portabellas will work, but they'll be more of a meal than an appetizer. Plus, you have to scrape out the gills of the larger portabellas before you stuff and cook them.

I find white buttons or criminis to be about the perfect size. Plus they are usually more bowl shaped once you remove the stem - excellent for stuffing with yumminess!

crimini mushrooms

Choose sundried tomatoes packed in oil. Usually, you want the opposite, but for these feta stuffed mushrooms, sundried tomatoes packed in oil is the way to go. Yes, it adds a bit more calories and fat, but it also adds moisture, which is what you want in the stuffing mixture. I kept the calories low otherwise so I had a bit of leeway. Another option here is to use sundried tomato bruschetta if you have it on hand.

Squeeze out the thawed spinach as much as you can. While we do want some moisture in the stuffing, there is far too much packed into spinach leaves, which will leave our spinach stuffed mushrooms super soggy. Not desirable. You can squeeze it with your bare hands, or wrap it in a clean kitchen towel and wring it out. If you want to use fresh spinach, either sauté or steam it first, then squeeze it out, and it will be ready to go.

Use fat free feta cheese. I like feta cheese because it has a saltier taste than most cheese, so we can use less of it. Opt for fat free feta to keep the stuffed mushrooms as healthy as they can be. Reduced fat feta can be used in a pinch if the selection in your store is low.

Stuffed mushroom with bite taken out

What to serve with Stuffed Mushrooms

If you're wondering what goes well with stuffed mushrooms, let me assure you, you almost can't go wrong. The beauty of appetizers is that they can go with so many different foods! Here are my favorite 10 ideas for what to serve with stuffed mushrooms:

Love mushrooms? Try some of these other mushroom recipes: Healthy Mushroom Soup, Low Sodium Mushroom Chili, or Quinoa Mushroom Burgers with Black Beans.

If you try Spinach and Feta Stuffed Mushrooms, tell me about in the comments below!

📖 Recipe

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Spinach and Feta Stuffed Mushrooms

Spinach and feta stuffed mushrooms are really easy, and the perfect holiday appetizer. Healthy, gluten free, and low sodium, they're sure to be on everyone's wishlist!

Course Appetizer
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegetarian
Prep Time 35 minutes
Cook Time 25 minutes
Total Time 1 hour
Servings 20 mushrooms
Calories 20 kcal
Author Laura Yautz

Ingredients

  • 1 lb Cremini Mushrooms (AKA Baby Bellas), cleaned
  • 2 teaspoon Olive Oil
  • ½ medium Onion minced
  • ¼ cup Sundried Tomatoes in oil, minced
  • 2 garlic cloves minced
  • 8 oz Frozen Spinach thawed, excess liquid squeezed out
  • ¼ cup Chopped Parsley
  • ¼ cup Fat Free Feta Cheese
  • Freshly Ground Black Pepper to taste

Instructions

  1. Preheat oven to 400° F.
  2. Line a baking sheet with parchment paper.
  3. Gently remove the stems from the mushroom caps, and place the caps on the baking sheet, top side down.
  4. Chop the mushroom stems small.
  5. Heat the oil in a large skillet over medium heat.
  6. Add the mushroom stems, onion, sundried tomatoes, and garlic to the skillet, and saute until the onions are translucent.
  7. Turn off the heat, and add the spinach, parsley, feta, and black pepper. Stir until well combined.
  8. Carefully fill each mushroom cap with a spoonful of the filling. It can be packed down a bit.
  9. Bake for 20-30 minutes, until the mushrooms are browned and not releasing any more liquid.
  10. Serve immediately.

Recipe Notes

Note: These won’t hold well once they’re cooked. If you are bringing these to a party, it works best to bring the stuffed, but unbaked mushrooms in a baking dish, and bake onsite for immediate service.

Nutrition Facts
Spinach and Feta Stuffed Mushrooms
Amount Per Serving (1 mushroom)
Calories 20 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 0.5g3%
Monounsaturated Fat 0.5g
Sodium 31mg1%
Potassium 126mg4%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Vitamin A 263IU5%
Vitamin C 4mg5%
Calcium 25mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Close up of a plate of stuffed mushrooms. Text overlay: Spinach & Feta Stuffed Mushrooms; Healthy, Gluten Free.

Healthy Mushroom Soup

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Get your crusty bread ready, because it's finally getting the Healthy Mushroom Soup it's been begging for! Creamy, hearty, low fat, low carb, and low sodium, it's anything but low flavor. Made with tons of delicious, meaty mushrooms, simmered with aromatics and complementary herbs, and finished off with creamy, tangy yogurt, it's the one pot weeknight soup of your dreams!

Bowl of mushroom soup

Benefits of Mushroom Soup

No high sodium, high fat canned cream of mushroom soup here! Canned soups can be pretty sketchy when it comes to healthfulness. But homemade mushroom soup is where it's at! We have full control of ingredients, and we're not throwing the salt shaker or heavy cream in our pot!

Our no cream mushroom soup uses some delicious, but lower calorie, lower fat ingredients, which keeps our soup healthier. The soup is good for lower calorie or weight loss diets, diabetic diets, and low fat diets. And of course it's heart healthy!

Mushrooms are very low in calories, but high in protein, fiber, and cholesterol free. Not only that, but they are known to have cholesterol lowering properties, and anti inflammatory effects (1). Also, unique to the plant world, mushrooms naturally contain some vitamin D. Not a lot really, but if mushrooms are exposed to UV radiation the amount of vitamin D in them increases significantly (2). They’re a great addition to this soup!

We use a homemade vegetable stock as the base for the soup, and we don't add any salt to that. This allows us to add a LITTLE salt while we're cooking it, to punch up the flavor without overdoing it, keeping the dish overall low sodium.

Then we use nonfat Greek yogurt to create a lusciously creamy mushroom soup with no cream at all. Greek yogurt is high in protein, potassium, and calcium, while being low in cholesterol and fat free.

All this makes our soup the best low calorie, low sodium mushroom soup out there!

What to Serve with Mushroom Soup

Our healthy mushroom soup can be a main entrée or a side dish! Here are 10 great ideas to serve with mushroom soup:

FAQs and Substitutions

How can I make this non dairy?

If you want to make it non dairy, use any non dairy yogurt you like instead of Greek yogurt! Forager Project Cashewmilk Yogurt is great, and so is Silk Yogurt Alternative (these are not sponsored links, and I have not been compensated for my opinion). I'm sure many other brands are delicious as well!

Can you freeze mushroom soup?

Yes! Simply portion the soup into serving sizes you like (in a freezer container), cool completely, and then cover and pop in the freezer. It can stay frozen solid for up to 6 months.

How can I make this gluten free?

To make the soup gluten free, you can substitute any all purpose gluten free flour for the all purpose flour. You could also simply leave it out, if you're ok with the soup not being quite as thick.

What mushrooms should I use for this recipe?

Your favorite mushrooms are the best mushrooms for this soup! I used baby bellas in mine. Any type of mushroom would work, and any combination too. As long as you have one pound total, you're good to go!

More Heart Healthy Mushroom Recipes

Or check out our Soup Archive!

If you try our Healthy Mushroom Soup, let us know in the comments below!

📖 Recipe

Overhead picture of a bowl of creamy mushroom soup.
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Healthy Mushroom Soup

Get your crusty bread ready, because it's finally getting the Healthy Mushroom Soup it's been begging for! Creamy, hearty, low fat, low carb, and low sodium, it's anything but low flavor. You've got to taste it to believe it!

Course Soup
Cuisine American
Diet Diabetic, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegetarian
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 4
Calories 165 kcal
Author Laura Yautz

Ingredients

  • 2 tablespoon Olive Oil
  • 1 medium Onion, diced
  • 4 Garlic Cloves, minced
  • 1 lb Mushrooms, sliced, any variety and combo
  • 1 teaspoon Herbes de Provence
  • ¼ cup All Purpose Flour
  • 3 cups Homemade Vegetable Stock (or No Added Salt Vegetable Broth)
  • 1 cup Plain Nonfat Greek Yogurt
  • Salt and Pepper to taste

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the onion and saute until translucent.
  2. Add the garlic, and continue to saute for another minute or two, until fragrant.
  3. Add the mushrooms and herbs, and continue cooking until the mushrooms release their juices, the juices evaporate, and the mushrooms are starting to brown.
  4. Sprinkle the flour in, and cook, stirring constantly, for 1 minute.
  5. Pour in the stock or broth, and stir to combine. Bring to a simmer, and reduce the heat to keep the pot simmering, but not boiling.
  6. Stir occasionally for 20 minutes.
  7. Turn off the heat, and allow the soup to stop simmering.
  8. Measure at least a cup of the soup liquid into a bowl (it’s okay if you get some onion pieces).
  9. Slowly whisk the yogurt into the hot liquid until it’s smooth and completely combined.
  10. Now add the yogurt mixture back into the soup pot, stirring until combined well.
  11. Do not bring the soup back to a boil, but you can warm it if it’s cooled too much.
  12. Serve hot, with crusty bread and a dollop of Greek yogurt if desired.
Nutrition Facts
Healthy Mushroom Soup
Amount Per Serving
Calories 165 Calories from Fat 68
% Daily Value*
Fat 7.5g12%
Saturated Fat 1.1g7%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 3mg1%
Sodium 30mg1%
Potassium 508mg15%
Carbohydrates 15g5%
Fiber 2g8%
Sugar 5g6%
Protein 11g22%
Vitamin C 5mg6%
Calcium 84mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Bowl of mushroom soup. Text overlay: Healthy Mushroom Soup.
Bowl of mushroom soup. Text overlay: Creamy mushroom soup; one pot, no cream.

Cinnamon Overnight Oats

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Let your refrigerator do all the work to make breakfast! With this healthy Cinnamon Overnight Oats recipe, you wake up to an already made for you, delicious meal that you can relax over the morning paper with or take to-go! Just combine 4 simple ingredients in the fridge before you go to bed, or prep up to 4 days in advance, and that's it.

Small bowl of oats, with chopped pecans and papaya.

Are overnight oats healthy?

You bet they are! Overnight oats have all the same health benefits as regular oats. The soluble fiber in oats - specifically the beta glucan - is well known for its cholesterol lowering effects (1). Another study found that oats soaked overnight retained their relative low glycemic properties (2), so you won't have to worry about those unwanted blood sugar spikes (just don't add a lot of sugar, honey, or maple syrup!).

The fiber in oats helps feed the good bacteria in your gut (3), and I can promise you - when they are happy, you'll be happy! And we already know that fiber helps to keep us feeling fuller, longer, and helps keep us regular.

Is cinnamon good for your heart?

Cinnamon is a delicious addition to so many dishes, both sweet and savory, and it's super healthy, too, so it's a perfect addition to already-healthy-oats! Cinnamon has a high content of phenolic compounds, making it an excellent source of antioxidants (4). Some studies have suggested cinnamon may be beneficial in helping to lower cholesterol and blood pressure, but other studies have shown conflicting results (5). Consistently, though, studies have shown cinnamon is useful in reducing fasting blood glucose levels. Consistently high blood glucose is, of course, directly related to diabetes, but also indirectly related to heart health (people with type 2 diabetes are at a greater risk for heart disease, too). It seems that benefit to blood sugar starts at around ½ teaspoon and day, and goes up to 1 ½ to 2 teaspoons a day (6).

There are many studies ongoing looking at the relationship of cinnamon bark extract to heart function, but here we're interested in the actual cinnamon you get from the grocery store, and there's not a lot of strong evidence there - yet.

How to eat overnight oats

Honestly, you can eat overnight oats just about any way you want. Outside of this overnight cinnamon oats recipe, here are some of my favorite ways to eat overnight oatmeal:

  • Topped with seasonal fresh fruit
  • Mixed with thawed or warmed frozen berries (they make their own sauce!)
  • With a handful of nuts
  • Over a scoop of Greek yogurt with a drizzle of honey
  • Blended into your morning smoothie (add a little extra liquid)
  • Mixed with other warming spices like cardamom, ginger, cloves, nutmeg, or even a little fennel.

FAQs about overnight oats

Can you freeze overnight oats?

Yes you can! To freeze, simply place in a freezer safe container or zipper bag, and freeze solid for up to 6 months. After 6 months, it won't really be unsafe (as long as it was frozen the whole time), but the texture will start to be weird.

Just thaw the oats overnight in the fridge when you want to eat them, and you're good to go.

Can you warm up overnight oats?

Overnight oats are just as good warm as cold! If the morning turned out chillier than you expected and you don't want a cold breakfast, just pop the oats in the microwave for a minute or two before adding your toppings.

What's the best jar for overnight oats?

I like to use a Mason jar in either a pint (16 oz) or half pint (8 oz) size, depending on how much I'm making. But you can use any size you want as long as all the ingredients fit. I sometimes use plastic containers too. No matter what you use, make sure the jar or container has a lid.

Need more oatmeal ideas? Try some of these:

Small mason jar of oatmeal with walnuts and banana slices on top, with a drizzle of peanut butter
Banana Bread Overnight Oats
Tropical Carrot Cake Oatmeal
Tropical Carrot Cake Oatmeal
Apple pie oatmeal
Apple Pie Oatmeal

If you try Cinnamon Overnight Oats, let me know in the comments!

📖 Recipe

Overhead picture of a bowl of oats, with chopped pecans and papaya.
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Cinnamon Overnight Oats

Let your refrigerator do all the work to make breakfast! With this healthy Cinnamon Overnight Oats recipe, you wake up to an already made for you, delicious meal that you can relax over the morning paper with or take to-go!

Course Breakfast
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 5 minutes
Refrigeration 6 hours
Total Time 6 hours 5 minutes
Servings 1
Calories 230 kcal
Author Laura Yautz

Ingredients

  • ½ cup Old Fashioned Oats
  • ½ cup Unsweetened Soymilk (or milk of choice)
  • ½ teaspoon Ground Cinnamon
  • 2 teaspoon 100% Pure Maple Syrup or Honey (optional)

Instructions

  1. Combine all ingredients in a jar or plastic container with a lid.
  2. Refrigerate overnight, or up to 3 days.
  3. In the morning, add any toppings you like. I recommend chopped seasonal fruit and chopped pecans.
Nutrition Facts
Cinnamon Overnight Oats
Amount Per Serving (1 recipe)
Calories 230 Calories from Fat 41
% Daily Value*
Fat 4.6g7%
Saturated Fat 0.7g4%
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Sodium 45mg2%
Potassium 336mg10%
Carbohydrates 39.3g13%
Fiber 6g25%
Sugar 10g11%
Protein 9.3g19%
Vitamin A 74.7IU1%
Vitamin C 0.42mg1%
Calcium 197mg20%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.
small bowl of oatmeal with chopped pecans and papaya. Text overlay: Cinnamon Overnight Oats.

Falafel Hummus Pita Wraps

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Falafel Hummus Pita Wraps are a delicious and portable lunch or easy dinner that never disappoints! Healthy baked falafel is the star of the show, but the lemon tahini sauce brings everything together with crunchy vegetables and soft, chewy flatbread. The falafel can be made ahead so this can be assembled lightening quick!

Falafel hummus wrap with baked falafel piled on the side.

Is baked falafel healthy?

So healthy! Baking falafel is the healthiest way to prepare it, in fact. Traditionally, falafel is deep fried, making it delicious, but high calorie and high fat. In this recipe, we make it friendlier to home preparation, and bake it in a little oil to make it crispy, yet a lower calorie falafel.

Other than the deep frying, traditional falafel is quite healthy, so there wasn't much to modify for us in this falafel wrap recipe. Falafel starts with chickpeas (also called garbanzo beans). In many more traditional recipes, dry chickpeas are soaked in water overnight, and then drained and blended with the other falafel ingredients before deep frying.

We use canned chickpeas, which allows us to use them straight out of the can, without the overnight soak. We like the texture of these chickpea patties, even if they're slightly different than traditional.

Dry beans, like chickpeas, are some of the healthiest foods on the planet, and are high in both fiber and protein! Add them to a variety of herbs and spices, and you up the ante even more with tons of antioxidants and flavor! Remember, those antioxidants are going to help protect your heart from free radical damage, and the fiber helps maintain healthy cholesterol levels.

We use a bit of whole wheat flour, a higher fiber option - to hold it all together. I think you could easily use a gluten free flour, too, if you wanted.

What's the best bread for Falafel Hummus Pita Wraps?

Your bread is really going to be the wild card in this recipe in terms of healthfulness. Bread is really sneaky with the amount of sodium it can contain, and an average pita can contain 300mg sodium or more. Other flatbreads can be even higher. This falafel pita recipe calls for a lower sodium flatbread. You want to look for a flatbread or pita with less than 200mg sodium per serving, and a lower calorie count. Look for one that's whole grain, too. Here are some good brands to check out:

Open flatbread with lettuce, tomato, carrots, onions, cucumbers, and falafel with tahini dressing drizzled over it.

FAQs and Substitutions

What to serve with falafel

Falafel is traditionally a dish from the Mediterranean region, so most Mediterranean inspired dishes will go well with falafel. Consider some of these:
* Carrot Top Tabbouleh Salad (use parsley if you don't have carrot tops!)
* Hummus - like Pantry Basics Hummus or Radish Greens Hummus
* Baba Ganoush - a dip or spread make from eggplant
* Marinated Vegetable Skewers
* Raw veggie sticks
* Side salad
* Dolmas (stuffed grape leaves) - one of my favorites!

Can you freeze falafel?

Freezing falafel is easy, and a great way to make sure you always have a delicious meal on hand!

To freeze:
1. Place the baked falafel on a baking sheet, single layer, not touching. Freeze until solid.
2. Transfer the frozen falafel to a freezer zipper bag, or other freezer safe, airtight container. Store in the freezer until ready to use.

To prepare:
1. Preheat oven to 350 degrees F.
2. Place frozen falafel on a lined baking sheet, and bake for 10-15 minutes, flipping halfway through.

OR

Thaw completely in the refrigerator and eat them cold!

Try using another cooked dry bean

Even though falafel is traditionally made from chickpeas, you can absolutely use any type of dry bean for this. You might like black beans, cannellini beans, lentils, or kidney beans.

Use peanut butter or almond butter instead of tahini!

For a slightly different flavor than the tahini (which is made from sesame seeds), try using a natural peanut butter or almond butter. (Learn how to choose the healthiest peanut butter)

Looking for more recipes for chickpeas? Here are 45 delicious chickpea recipes!

If you try Falafel Hummus Pita Wraps, tell me in the comments!

📖 Recipe

Square image of falafel hummus wrap with baked falafel piled on the side.
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Falafel Hummus Pita Wraps

Falafel Hummus Pita Wraps are a delicious and portable lunch or easy dinner that never disappoints! Baked falafel is the star of the show, but the lemon tahini sauce brings everything together. The falafel can be made ahead so this can be assembled lightening quick!

Course Lunch, Main Course, sandwiches
Cuisine Lebanese-inspired
Diet Diabetic, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 4
Calories 489 kcal
Author Laura Yautz

Ingredients

For the Falafel:

  • ½ Large Onion, roughly chopped
  • ½ cup packed Parsley, thick stems removed
  • ½ cup packed Cilantro, thick stems removed
  • 6 Garlic cloves, roughly minced
  • 1 can (1 ½ cup) No Added Salt Chickpeas, drained and rinsed
  • ¼ cup Whole Wheat Flour
  • 1 tablespoon Olive Oil
  • 2 teaspoon Baking Powder
  • 1 teaspoon Cumin
  • 1 teaspoon Coriander
  • ¼ teaspoon Cinnamon
  • (Optional) Pinch Cayenne Pepper or to taste

For the Tahini Sauce:

  • ¼ cup Tahini
  • 3 tablespoon Water, more or less to thin
  • 2 tablespoon Lemon Juice
  • 1 Garlic clove, minced and crushed (or garlic paste)
  • Pinch Salt

For the Wraps:

  • 4 Whole Grain Flatbreads or Pita Breads (Low Sodium if possible)
  • ½ cup Homemade Hummus or hummus of your choice
  • 1 cup Leafy Greens, like Romaine, spinach, etc.
  • 4 small Tomatoes halved and sliced
  • 1 medium Cucumber sliced or julienne as desired
  • 1 Carrot julienne
  • ½ small Red Onion halved and thinly sliced

Instructions

Make the Falafel:

  1. Combine the onion, parsley, cilantro, and garlic in a food processor, and process until everything is chopped small and combined.
  2. Add all the remaining falafel ingredients, and process until finely chopped or smooth. Set aside and allow to rest while you preheat the oven.
  3. Preheat the oven to 375° F.
  4. Once the oven is preheated, spread a few tablespoons of oil on a baking sheet, and form small patties with the falafel mixture - 2 tablespoon per patty.
  5. Bake for 30 minutes, flipping halfway through.

Make the Tahini Sauce:

  1. Meanwhile, make the tahini sauce by combining all the ingredients, and whisking until smooth and pourable. You may find you need more or less water, so add a tablespoon at a time.

Assemble the wraps:

  1. On each flatbread, smear 2 Tablespoons of hummus.
  2. Divide the lettuce, tomatoes, cucumbers, carrots, and onion among the 4 flatbreads.
  3. Place 2 or 3 falafel patties on each flatbread, and top with a few tablespoons of tahini sauce.
  4. Serve immediately.

Recipe Notes

Make ahead option: Prepare the falafel up to 5 days in advance, and store in an airtight container in the refrigerator. Reheat prior to using, or use them cold - they're great either way!

Nutrition Facts
Falafel Hummus Pita Wraps
Amount Per Serving
Calories 489 Calories from Fat 173
% Daily Value*
Fat 19.2g30%
Saturated Fat 2.5g16%
Polyunsaturated Fat 5.5g
Monounsaturated Fat 8.8g
Sodium 149.4mg6%
Potassium 1310mg37%
Carbohydrates 68.6g23%
Fiber 15.4g64%
Sugar 8.5g9%
Protein 18.7g37%
Vitamin A 383.8IU8%
Vitamin C 24.8mg30%
Calcium 341.2mg34%
Iron 8.3mg46%
* Percent Daily Values are based on a 2000 calorie diet.
Falafel hummus wrap with baked falafel piled on the side. Text overlay: Falafel Hummus Wraps with Lemon Tahini Sauce.

Red White and Blue Fruit Salad

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Red White and Blue Fruit Salad is perfect for a patriotic holiday, but it's also simple enough for using up Summer's bounty everyday! The delicious honey lime and mint dressing is a perfect complement to summer berries and white peaches.

Small tray with strawberries, blueberries, and white peaches arranged in the shape of an American flag.

Benefits of Fruit Salad

You probably know fruit is an important part of a heart healthy diet, so it's no surprise that fruit salad is, too! In fact, fruit salad can be even more nutritious than simply eating a piece of fruit. That's because in a fruit salad there are usually multiple different kinds of fruit, meaning you get the nutrition from all of them. Remember that different colors of produce mean different vitamins, minerals, and antioxidants, so the more kinds (and colors) in the fruit salad, the more nutritional variety you get!

Be careful with fruit salad, though! While the fruit itself is super healthy, you'll often find a lot of not so healthy add-ins. The biggest concern here is added sugar in whatever sauce or syrup is on it. A little is no big deal, especially if it's your dessert! But if it's a side dish, you might not want that extra sugar.

I'm using honey in the sauce on this Fourth of July fruit salad. Which is an added sugar. Even more natural sweeteners like honey and pure maple syrup are sugars that affect your body in very similar ways. The honey is optional, though, so if you want less added sugar in your day, simply leave it out. The fruit will release some of its juices anyway, creating some of its own sauce.

Red, White, & Blue Fruits to Substitute

I'm recommending strawberries, blueberries, and white peaches for this Red White and Blue Fruit Salad, but there are other fruits you can use! Here are some substitutions (or additions!) you may wish to make. You want to make sure you have about 2 cups or so of each color.

List of Red Fruit

  • Strawberries
  • Raspberries
  • Cherries
  • Pomegranate
  • Red Grapes
  • Watermelon

List of Blue Fruit

  • Blueberries
  • Blackberries
  • Elderberries
  • Mulberries
  • Purple Grapes (like Concords)

List of White Fruit

  • White Peaches
  • Bananas
  • White Dragon Fruit
  • White Strawberries
  • Lychee
  • Coconut (use sparingly)
  • Pears
  • Apples (peel them)
Bowl of red, white and blue fruit salad.

FAQs

Can you use a lemon instead of a lime?

Yes, but only use half the lemon, zested and juiced. Lemons are larger than limes on average.

Can you freeze fruit salad?

Yes and no. First know that the texture of the fruit will be very different when it thaws. To freeze fruit salad, you want to do it before there is any sauce or syrup on it. Put it on a lined sheet tray, and try to separate the fruit pieces as much as possible. Once it's all frozen, you can store it in a zipper bag or other container. If you want a sauce, freeze it separately.

How to blanch a peach

Blanching a peach for peeling is easy, and it allows you to remove the skin cleanly in four simple steps (see pictures below)!
1. Boil a large pot of water, deep enough to be able to completely submerge the peach. Meanwhile, use a knife to score the bottom of each peach in an X pattern, taking care not to cut too deeply past the skin.
2. Submerge the peach in the boiling water for 20 seconds, or until the skin starts to separate and peel away.
3. Remove the peach and place in a bowl of ice water for a minute.
4. When the peach is cool enough to handle, peel the skin away and slice as you wish!
Four steps for blanching a peach to easily remove the skin.

Try this Fourth of July fruit salad with Quinoa Mushroom Burgers, Healthy Baked Beans, and Red Cabbage Vinegar Slaw for a perfect, healthy picnic!

Whether you make it an American Flag Fruit Salad, or simply a Red White and Blue Fruit Salad, tell me about it in the comments!

📖 Recipe

Small tray with strawberries, blueberries, and white peaches arranged in the shape of an American flag.
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Red White and Blue Fruit Salad

Red White and Blue Fruit Salad is perfect for a patriotic holiday, but it's also simple enough for using up Summer's bounty everyday! The delicious honey lime and mint dressing is a perfect complement to summer berries and white peaches.

Course Dessert, Holiday, Side Dish
Cuisine American
Diet Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegetarian
Prep Time 30 minutes
Total Time 30 minutes
Servings 4
Calories 113 kcal
Author Laura Yautz

Ingredients

For the Salad

  • 4 large White Peaches
  • 2 cups sliced or chopped Strawberries
  • 2 cups Blueberries

For the Dressing

  • 1 Lime, zested and juiced
  • 2 tablespoon Honey (optional)
  • 2 teaspoon minced Fresh Mint

Instructions

  1. Make the dressing by combining and whisking all the dressing ingredients together. Set aside.

  2. Blanch and peel the peaches (see above for pictures of process):

    - Boil a large pot of water.

    - Score the skin bottom of each peach, in an X pattern.

    - Slowly lower each peach into the boiling water, and allow to boil until the skin starts to curl where it was scored - about 20-30 seconds.

    - Remove from the boiling water, and immerse immediately in a bowl of ice water for about a minute.

    - Remove from the ice water, and allow to cool to the touch before peeling off the skin, and slicing.

    - Remove the pit from the peaches, and chop them.

  3. Slice or chop the strawberries if you haven’t already.

  4. Toss all the fruit in a bowl, together with the dressing. Chill until ready to serve.

To make an American Flag Fruit Salad:

  1. Instead of tossing in a bowl, arrange the fruit on a platter, alternating strawberries for red stripes and white peaches for white stripes.
  2. Pile the blueberries in a square in the upper left corner of the platter.
  3. To make stars, you will need a small star-shaped cookie cutter or vegetable cutter. Slice a banana, and then use the star cutter to cut out the stars. Toss the bananas with a bit of the dressing to prevent browning, and place them on the blueberry pile.
  4. Pour the remaining dressing evenly over the white peach stripe. This is because white peaches will also oxidize (turn brown), like bananas.
  5. I recommend tossing the entire fruit salad together before serving.
Nutrition Facts
Red White and Blue Fruit Salad
Amount Per Serving
Calories 113 Calories from Fat 5
% Daily Value*
Fat 0.6g1%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.1g
Sodium 1.4mg0%
Potassium 350mg10%
Carbohydrates 28.6g10%
Fiber 4g17%
Sugar 23.1g26%
Protein 1.8g4%
Vitamin A 20.9IU0%
Vitamin C 44.5mg54%
Calcium 19.6mg2%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Small tray with strawberries, blueberries, and white peaches arranged in the shape of an American flag. Text overlay: Rad White and Blue Fruit Salad with Honey Mint Dressing.
Bowl of red white and blue fruit salad. Text overlay: Patriotic Fruit Salad with Honey Mint Dressing.

Low Sodium BBQ Sauce

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Low Sodium BBQ Sauce will impress at your next cookout. Smoky and tangy, plus a little sweet. It's low sodium with no added sugar too, so no one has to worry about it. Healthy BBQ sauce to the rescue!

BBQ sauce in a mason jar with grilled chicken on a plate in the background.

Is BBQ sauce healthy?

Maybe you already know barbeque sauce isn't so healthy, and that's why you're here! Most commercial BBQ sauces aren't doing your health any favors. They're often high in sodium and added sugar (in the form of brown sugar and/or molasses usually). Even the brands with fewer ingredients that are viewed as more "natural" aren't great for your heart. The serving size is small - just 2 tablespoons - and around 350mg sodium, and 12 grams of added sugar! Two tablespoons isn't a lot, so that adds up really quickly!

That's why I created this healthy BBQ sauce recipe, that's ultra low in sodium and added sugar (in fact, if you use my low sodium ketchup recipe, there will be no added sugar at all)! I use 100% pineapple juice concentrate to sweeten the no added sugar BBQ sauce, which also pulls double duty as a meat tenderizer. That means it works for marinating too! My version is even a bit lower in calories than most commercial BBQ sauces. About 10 calories lower per serving - it's not a lot, but if you're someone who LOVES to put BBQ sauce on everything, it adds up.

FAQs and Substitutions

Does this low sugar BBQ sauce taste like pineapple?

No. Even though we're using pineapple juice to sweeten it, it does not taste like pineapple. It's lightly sweet, a bit tangy, and smoky, as you would expect from a BBQ sauce. Not tropical at all.

Can I use another type of fruit juice besides pineapple?

I have not tested this, but I'm sure you can. Make sure it's a juice concentrate and not ready-to-drink juice, and look for 100% fruit juice with no added sugar. We use concentrate to avoid adding extra liquid that we'll just have to simmer out later. It shortens the cooking time considerably!

Can you freeze BBQ sauce?

Yes! Freeze in smaller portions to make it more convenient to use. The BBQ sauce can stay frozen for up to 6 months. To use, simply thaw in the refrigerator for 24 hours before using. You may notice some water separation, but just stir it up and it will work great.

Plate of grilled chicken with BBQ sauce being brushed on

How to use BBQ sauce besides grilling

If you've got some extra barbeque sauce hanging around, here are some of my favorite ways to use it up that don't involve firing up the grill:

  • Healthy Homemade Baked Beans
  • On a burger! (Try Mediterranean Black Bean Burgers!)
  • Use it on Fries instead of ketchup
  • An ode to my dear husband: use it as a sauce on rice or another whole grain
  • Use it as a pizza sauce, top with sliced onions, peppers, and chickpeas (for a never fail pizza crust, use this Heart Healthy Pizza recipe)
  • Stir a few tablespoons into chili
  • Try it instead of mayo in your next sandwich!
  • Use it as a salad dressing

If you make my Low Sodium BBQ Sauce, tell me how you like it, and what you put it on!

📖 Recipe

Close up of a jar of BBQ sauce.
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Low Sodium BBQ Sauce

Low Sodium BBQ Sauce will impress at your next cookout. Smoky and tangy, plus a little sweet. It's low sodium with no added sugar too, so no one has to worry about it. Healthy BBQ sauce to the rescue!

Course Condiment
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 3 minutes
Cook Time 15 minutes
Total Time 18 minutes
Servings 8
Calories 51 kcal
Author Laura Yautz

Ingredients

  • 1 cup Low Sodium Ketchup
  • ⅓ cup 100% Pineapple Juice concentrate, thawed
  • 1 tablespoon Worcestershire Sauce
  • 1 tablespoon Liquid Smoke
  • 1 teaspoon Garlic Powder
  • ½-1 teaspoon Smoked Paprika

Instructions

  1. Combine all ingredients in a saucepan, and bring to a simmer.
  2. Simmer, covered for 15-20 minutes, stirring occasionally, until thickened.
  3. Remove from heat, and store in a glass container, in the refrigerator, until ready to use.
Nutrition Facts
Low Sodium BBQ Sauce
Amount Per Serving
Calories 51 Calories from Fat 5
% Daily Value*
Fat 0.6g1%
Monounsaturated Fat 0.4g
Sodium 35.9mg2%
Potassium 255.3mg7%
Carbohydrates 11.1g4%
Fiber 1.1g5%
Sugar 9.1g10%
Protein 0.8g2%
Vitamin A 3.9IU0%
Vitamin C 7.7mg9%
Calcium 6.4mg1%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
BBQ sauce in a mason jar with grilled chicken on a plate in the background. Text overlay: Low Sodium BBQ Sauce; easy, no added sugar.
Plate of grilled chicken with BBQ sauce being brushed on. Text overlay: Low Sodium BBQ Sauce

Strawberry Cucumber Salad with Basil and Mozzarella

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Strawberry Cucumber Salad is so fresh and delicious, you probably should double this recipe! It's sweet, crunchy, salty, herby, and tangy all at once. It goes well with most any typical Spring or Summer fare, which is great because you won't be able to get enough of it! Who doesn't love summer salads with strawberries?!

Strawberry cucumber salad on a small plate, from overhead

Is Mozzarella Cheese Healthy?

If you've followed me for any length of time, you may be surprised to see mozzarella cheese in a recipe. I use feta cheese here and there (check out Heart Healthy Pizza and Charred Corn Salad), but in general cheese is an ingredient I don't use much. Why?

Cheese tends to be quite high in sodium and saturated fat; two things that aren't good for heart health. Once in a while is totally fine to include, but I like to try to amp up flavor in other ways.

In this cucumber strawberry salad, we use fresh mozzarella. It really does bring something no other ingredient could, so we added it. Fresh mozzarella is lower in sodium than most cheese, but still adds some creamy brininess, so it was the perfect win-win here. I used fresh mozzarella pearls I found at Aldi, but you can use any size and cut it up to whatever size works best for you. We're using only 1 oz per person, and make sure to keep it there. Although fresh mozzarella can be called a healthier cheese, it still has 3 or 4 grams of saturated fat and about 85mg sodium per 1 oz serving. It's easy to eat lots of it because it's so tasty!

What's the best cucumber to use for salad?

The answer is a little individual, but I prefer English cucumbers or Persian cucumbers in salad. English cucumbers are the so-called seedless cucumbers, and what we're using in this balsamic cucumber salad. I like them because their skin is much thinner, and tends not to get bitter like some other cukes with thicker skins do. Also, since the seeds are so tiny/nonexistent, there's no "slimy" seedy middle to remove. They're a great slice-and-eat cucumber!

Persian cucumbers are very similar to English cucumbers in their taste, thin skins, and seedlessness, but they are tiny, and fun for snacking on whole. They'd be great to use in this recipe, too. I usually only buy Persian cucumbers in the summer, because it seems like their quality is hit or miss out of season (I have no official data to back that up!).

Cucumber strawberry salad with dressing, mostly eaten, on a plate.

What to eat with Strawberry Cucumber Salad

This delicious salad is a side dish, so it could really go with so many things! Here are some of my favorites:

FAQs and Substitutions

Can I use dried basil instead of fresh?

Yes, but the "fresh feel" of the salad may not be as high - still delicious though. To use dried basil instead of fresh, use about 1 tablespoon, and mix it in with the dressing instead of sprinkling it over the salad.

Where do you get white balsamic vinegar?

Most stores carry it right beside regular balsamic vinegar for about the same price. We use white balsamic mostly for aesthetics!

Can I use regular balsamic vinegar instead of white balsamic?

Yep. Just be prepared for the color of the balsamic to cover all the salad ingredients. Will still taste amazing!

If you make Strawberry Cucumber Salad with Basil and Mozzarella, tell me in the comments! I know you'll love it!

📖 Recipe

Strawberry cucumber salad on a small plate, from overhead
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Strawberry Cucumber Salad with Basil and Mozzarella

Strawberry Cucumber Salad is so fresh and delicious, you probably should double this recipe! It's sweet, crunchy, salty, herby, and tangy all at once. It goes well with most any typical Spring or Summer fare, which is great because you won't be able to get enough of it!

Course Salad, Side Dish
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Lactose, Low Salt, Vegetarian
Prep Time 15 minutes
Total Time 15 minutes
Servings 2
Calories 149 kcal
Author Laura Yautz

Ingredients

For the Salad

  • 1 cup slices of Seedless Cucumber (about ½ of a cucumber)
  • 1 cup slices of Strawberries
  • 2 oz Fresh Mozzarella Pearls
  • ¼ cup Fresh Basil, thin sliced (chiffonade)

For the Dressing

  • 1 tablespoon Extra Virgin Olive Oil
  • 1 tablespoon White Balsamic Vinegar
  • 1 teaspoon Honey (optional)

Instructions

  1. Toss all the ingredients for the salad together, or arrange decoratively on a plate if desired.
  2. In a small bowl, whisk all the dressing ingredients together.
  3. If eating immediately, toss the salad with the dressing.
  4. If eating later, keep the dressing separate until just before serving.
Nutrition Facts
Strawberry Cucumber Salad with Basil and Mozzarella
Amount Per Serving
Calories 149 Calories from Fat 66
% Daily Value*
Fat 7.3g11%
Saturated Fat 1g6%
Polyunsaturated Fat 0.9g
Monounsaturated Fat 5g
Cholesterol 5.1mg2%
Sodium 214.5mg9%
Potassium 242.2mg7%
Carbohydrates 12.8g4%
Fiber 2.3g10%
Sugar 8.8g10%
Protein 10g20%
Vitamin A 47.3IU1%
Vitamin C 46.7mg57%
Calcium 300.6mg30%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Small plate with salad on it. Text overlay: Strawberry Cucumber Salad with basil, fresh mozzarella, and honey balsamic vinaigrette.

Arugula Avocado Salad with Pineapple Vinaigrette

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Arugula Avocado Salad is an incredibly quick and simple side salad, great for weeknight enjoyment or unexpected company. Even the pineapple vinaigrette whips up in no time and pairs perfectly with the peppery arugula and creamy avocado. Side salads needn't be either boring or complicated; this one proves it!

Overhead picture of large plate with salad on it.

What to serve with arugula salad

The flavors of Arugula Avocado Salad are a bit on the tropical side, thanks to the pineapple chunks and pineapple salad dressing. So it could be served alongside anything with a tropical or Caribbean vibe. It's also fabulous with BBQ dinners, blackened fish, and mid-winter roast. Here are some of my favorite ideas to serve alongside this avocado arugula salad:

Heart Health Benefits of this Salad

While there's a lot to say about what makes this salad heart healthy, notably, it's packed with heart healthy monounsaturated fats (MUFAs). The salad with the dressing is a little higher in total fat that what I usually make, but the amount of monounsaturated fat is out of this world! That makes this recipe perfect for meals that might be a little lower in calories and/or fat otherwise. MUFA rock stars here are avocados, macadamias, and olive oil!

Arugula is also quite high in vitamin K, which is important and necessary for the proper clotting of your blood (read more about vitamin K and heart health). The salad will also get you close to 20% of you daily fiber recommendations, which is pretty awesome for a side!

Now let's talk about macadamia nuts, because I don't think we've covered the heart health benefits of macadamia nuts on the site yet! Macadamia nuts are high in monounsaturated fat - which is the primary fatty acid of which they are comprised. A diet that is moderate-low in total fat, mostly of monounsaturated fat, is known to help lower blood cholesterol levels, and lower the risk for heart events. Further, substituting high saturated fat foods with foods of a healthier fat profile - in this case macadamia nuts - can lower total cholesterol and LDL cholesterol (the unhealthy kind) levels (1, 2). In addition, they also have both protein and fiber, so they make a great little snack! Just watch portions and add-ons. Because they are high in (healthy) fat, they are high in calories, so ¼ cup of macadamias has around 200 calories. They can be high in sodium, too, if it's added.

Salad on a small serving dish with dressing being poured on. Text overlay: Arugula Avocado Salad with Pineapple Vinaigrette..

FAQs and Substitutions

Can I use another lettuce besides arugula?

You can use any other lettuce you want! Butter lettuce is excellent in this pineapple avocado salad, as is spinach, baby kale, and romaine.

How can I lower the calories in the salad?

There are several high calorie (high fat) ingredients to target here: the olive oil in the dressing, the avocado, and the macadamia nuts. You can simply leave the oil out of the dressing if you wish - it won't impact the taste much. You could try substituting chickpeas for the macadamia nuts, or just leaving them out.

What is a substitute for macadamia nuts?

Any tree nut you like will do. Pecans would be particularly tasty in this salad. Or make it nut free by using sunflower seeds or pepitas.

Try Arugula Avocado Salad with Pineapple Vinaigrette alongside my Low Sodium Black Bean and Sweet Potato Enchiladas!

If you make this recipe, don't forget to let me know how you like it in the comments!

📖 Recipe

Salad with arugula, avocado, pineapple, red onion, and macadamia nuts on a small serving dish.
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Arugula Avocado Salad with Pineapple Vinaigrette

Arugula Avocado Salad is an incredibly quick and simple side salad for weeknight enjoyment or unexpected company. Even the pineapple vinaigrette whips up in no time and pair perfectly with the peppery arugula and creamy avocado.

Course Salad, Side Dish
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Lactose, Low Salt, Vegetarian
Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 312 kcal
Author Laura Yautz

Ingredients

Salad:

  • 1 5-7 oz bag Arugula
  • 1 ripe Avocado
  • 1 cup Pineapple chunks canned in 100% juice drained, juice reserved
  • ¼ medium red onion thinly sliced
  • ½ cup rough chopped Macadamia nuts

Dressing:

  • ¼ cup reserved pineapple juice
  • ¼ cup lime juice
  • ¼ cup Olive oil
  • 2 tablespoon Honey

Instructions

For the Salad:

  1. Pour the arugula into a large salad bowl.
  2. Cut avocado in half, and remove the pit. Scoop out the flesh with a large spoon, and chop the avocado into large chunks, or slices if prefered. Put into bowl with arugula
  3. Drain the pineapple, and put the chunks into the salad bowl.
  4. Slice the onion, and add to the bowl, along with the chopped nuts.
  5. Toss everything together before serving.

For the dressing:

  1. Whisk the reserved pineapple juice, lime juice, olive oil, and honey together until well combined. Serve alongside the salad.
Nutrition Facts
Arugula Avocado Salad with Pineapple Vinaigrette
Amount Per Serving (0.25 Salad with 2 tablespoon dressing)
Calories 312 Calories from Fat 236
% Daily Value*
Fat 26.2g40%
Saturated Fat 3.8g24%
Polyunsaturated Fat 1.9g
Monounsaturated Fat 18.8g
Sodium 18.1mg1%
Potassium 42.4mg1%
Carbohydrates 21.5g7%
Fiber 5.2g22%
Sugar 14.5g16%
Protein 3.6g7%
Vitamin A 62.8IU1%
Vitamin C 18.8mg23%
Calcium 106.7mg11%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.
Overhead picture of large plate with salad on it. Text overlay: Arugula Avocado Salad with Pineapple Vinaigrette
Salad on a small serving dish with dressing being poured on. Text overlay: Arugula Avocado Salad with Pineapple Vinaigrette

Healthy Trail Mix Recipe

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DIY Heart Healthy Trail Mix recipe is perfect for a day in the woods or noshing on while you're stuck at your desk. Either way, this is a healthy snack that's a little sweet, salty, crunchy, chewy, and that everyone loves!

Paper bag filled with homemade trail mix

Benefits of Trail Mix

The question, is trail mix good for you, is a bit tricky, and you'll hear different answers. As with most prepared foods, the answer is: it depends. It depends on the ingredients! If your trail mix is full of chocolate candies, sweetened dried fruit, salted nuts, and various indiscriminate "clusters" of crunchy things, it's probably not going to be overly healthy, even if there are some healthy ingredients in it. And store bought trail mixes are often covered with a sugary coating to boot.

So, is trail mix a healthy snack? Yes, it absolutely can be, especially if it's a DIY trail mix. But beware of store bought mixes - read those labels to make sure it's low in added sugars and salt.

My homemade trail mix recipe uses all the awesome heart healthy ingredients you'd expect, so it's the perfect snack to take out on those trails with you. We use a delicious mix of walnuts, almonds, and pecans for a pretty amazing fat profile. The mix is packed full of heart healthy monounsaturated and polyunsaturated fats, while being very low in saturated fat. It's your choice to use one salted nut or seed ingredient, because when you're working up a sweat, you do need to replace some sodium. Just be sure to keep it to only one salted ingredient!

We also included some healthy dried fruit - cherries and bananas! Look for unsweetened varieties if you can find them. Try our tutorial for how to make dried bananas for the heart healthiest banana chips to add to your DIY trail mix!

Of course we added some sweetness! Find the darkest chocolate you can - it doesn't have to be chocolate chips. While it's true that chocolate can be a heart healthy addition to your diet, it's kind of taken on a life of its own. Milk chocolate is not considered a healthy option because all the sugar, cream, and other ingredients negate the benefits of the cocoa. The darker the chocolate, the more antioxidant benefit it has, because it has less sugar and those other ingredients. Grab the highest % cacao you can find. It's even okay to get a chocolate bar and break it up for this recipe. Note that most dark chocolate products still contain cocoa butter and sugar, so consume in moderation!

How to Make Trail Mix

This is a super easy recipe for trail mix! I like equal proportions of all the ingredients, but you can modify to suit your tastes. And, if there's an ingredient you don't like listed, just leave it out. Trail mix is all go-with-the-flow like that. Then, simply toss all the ingredients together and go.

Here's your formula for how to make trail mix:

2 cups of nuts and/or seeds + 1 cup dried fruit + ½ cup sweet/candy

Easy peasy!

To keep it a heart healthy trail mix, make sure you pick nuts and seeds that are mostly raw or plain roasted with only a little salt, dried fruit without extra sweeteners, and candy that's lower in added sugar if you can find it (that's why dark chocolate works so great here).

Frequently Asked Questions and Substitutions

What is a trail mix serving size?

A serving of trail mix is ¼ cup - about the amount that can fit in the palm of your hand (not a handful!). Convenient way to measure on-the-go!

Is this a gluten free trail mix?

Yes! My healthy heart trail mix contains no gluten as written. When you buy your ingredients, just be sure there aren't hidden gluten-containing ingredients in them if you require gluten free.

Can you freeze trail mix?

You can, but I'd advise against freezing the completed recipe. I'd recommend freezing all the ingredients separately, then when you're ready to make it, thaw everything and combine. Nuts actually freeze great, and it's a good way to extend their shelf life! But if you freeze them with the fruit, they may become soggy when you thaw it.

Should the nuts be raw or roasted?

Either will do! Whichever you like. Typically, though, roasted nuts are also salted, so look at the labels!

If you try this Healthy Trail Mix Recipe, let me know in the comments!

📖 Recipe

Paper bag filled with homemade trail mix
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Healthy Trail Mix Recipe

DIY Heart Healthy Trail Mix recipe is perfect for a day in the woods or noshing on while you're stuck at your desk. Either way, this is a healthy snack that's a little sweet, salty, crunchy, chewy, and that everyone loves!

Course Food Gift, Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 5 minutes
Total Time 5 minutes
Servings 14 servings
Calories 171 kcal
Author Laura Yautz

Ingredients

  • ½ cup Dried Cherries
  • ½ cup Dried Bananas
  • ½ cup Dark Chocolate Chips

Choose ONE of the following to be lightly salted, and the rest unsalted:

  • ½ cup Walnuts
  • ½ cup Almonds
  • ½ cup Pecans
  • ½ cup Sunflower Seeds or Pepitas Pumpkin seeds

Instructions

  1. Mix all ingredients together and store in an airtight container.

Nutrition Facts
Healthy Trail Mix Recipe
Amount Per Serving (0.25 cup)
Calories 171 Calories from Fat 112
% Daily Value*
Fat 12.4g19%
Saturated Fat 1.9g12%
Polyunsaturated Fat 5.3g
Monounsaturated Fat 4.6g
Cholesterol 0.2mg0%
Sodium 30.8mg1%
Potassium 200.2mg6%
Carbohydrates 13.8g5%
Fiber 2.7g11%
Sugar 7.9g9%
Protein 3.4g7%
Vitamin A 8.8IU0%
Vitamin C 2.7mg3%
Calcium 28.8mg3%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Paper bag filled with trail mix. Text overlay: DIY Heart Healthy Trail Mix

How To Make Dried Bananas

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Dried bananas are easy to make in the oven, and a great way to preserve extra bananas! Banana chips from the store are often fried, making them less than a healthy snack! But these are baked low and slow, allowing for either crispy or chewy options. Kids and adults alike love these delicious, homemade banana chips!

Dried banana chips spilling out of a glass jar

Are Banana Chips Healthy?

I think the fact that it has the word "chip" in the name is a giveaway. Store bought banana chips are certainly far from the "worst" snack you can get, but they also aren't the wonderfully healthy little crisps you imagine them to be. Take a look at the label on your banana chips. They typically include ingredients to the tune of: bananas, coconut oil, sugar, and salt (and often other things). Then, you end up with about 8 grams of saturated fat in a serving - close to half your daily limit! Or 5 grams of added sugar - almost the daily limit on added sugar! Sometimes I even see banana flavor. Because the bananas don't taste enough like... bananas? And the serving size is ¼ cup - what will fit in the palm of your hand. You're going to eat more than that, right?

Ladies and gentleman, most of use consume more than enough extra oils/fats, added sugars, and salt. And when you're watching your heart health, those are absolutely things to eat less of overall.

So, now to my oven dried bananas. First, no added sugar. I start by soaking the banana slices in 100% pineapple juice. This does two things. It helps reduce oxidation (that's what makes the bananas turn brown). Yes, they'll still be a tad brown, but without some sort of acid, they'll turn a very dark brown to black color (they'll still be fine to eat if you want to forgo the juice!). Also, it adds a bit of tropical sweetness to the chips. Yum!

Next, no added oils! I do use some cooking spray to prevent the chips from sticking to the wire rack. But we're not frying these chips. No other oils needed, and no added fat. We can achieve crispness without that.

Lastly, there is no added salt in these dehydrated banana chips. Bananas are high in potassium, which is sodium's kind-of arch nemesis. No need to make potassium work harder by adding more salt! Honestly though, you can add a pinch of salt to these before baking if you truly consume an otherwise low sodium diet.

How to Dehydrate Bananas

There are two main ways to dehydrate bananas: in the oven and in a dehydrator. Technically you can also do it in the microwave, but I don't recommend that method because it isn't a preservation method. The bananas can't be stored for any longer than a fresh banana could last.

Dehydrating bananas in the oven is the method I use for this recipe, and one that you can use without any special equipment. Simply slice the banana very thin, place on an oiled wire rack on a baking tray, and bake at the lowest temperature in your oven for up to 4 hours. I recommend tossing the slices of bananas with some sort of acid, like lemon juice, before baking so they don't turn black. But even if that happens, they're still perfectly edible! Let your dehydrated banana chips cool completely. They'll crisp up more when they're cool.

Making banana chips in a dehydrator is even easier, but takes longer (it's hands off time). Slice the bananas thin, just like above, and toss with an acidic juice if desired. Spray your dehydrator trays with oil, then place the bananas on the trays, and dehydrate at around 135° F for 8-24 hours. The length of time will depend on how crispy you want them, so start testing them around 8 hours, and every hour thereafter until they are how you like them.

FAQs and Substitutions

What to use in place of pineapple juice

You can use any acidic juice instead of pineapple juice to make dried bananas. Some great options are lemon juice, lime juice, or orange juice. You can also completely forgo the juice if you want, but know that your bananas will be - completely edible but - very dark brown or black in color.

How to make dehydrated banana chips crispy

Here's my proven method: slice your bananas really thin. I'm talking ⅛ inch thin. Use a mandolin slicer if you have one to achieve really uniform thicknesses. Now it's just a matter of leaving them to dry out for the right amount of time. Mine take almost 4 hours, because I soak them in the juice, so they absorb some of it. Here are some variables that will make this process longer: not using a wire rack and placing them directly on parchment, soaking in juice before baking, and having thicker slices. In fact, thicker slices may not crisp up at all before they start to burn.

How to store dehydrated bananas

Let the dried banana chips cool completely, then store them in an airtight container. I like to also pop a food grade silica gel packet in with them to absorb any moisture that gets in. They'll keep this way for months.

If you need more healthy snack ideas, head on over to our Heart Healthy Snacks Archive!

If you try this How To: Make Dried Bananas, tell me in the comments!

📖 Recipe

Dehydrated banana chips spilling out of a glass jar.
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How to Make Dried Bananas

Dried bananas are easy to make, and a great way to preserve bananas! Banana chips are delicious, too. Crispy or chewy options.

Course Food Gift, Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Prep Time 20 minutes
Cook Time 3 hours
Total Time 3 hours 20 minutes
Servings 2